In life, edible oil includes peanut oil, corn oil, soybean oil, as well as sunflower oil, rapeseed oil, olive oil, etc., the variety is dazzling, for a little "choice difficulty", in the supermarket at a glance, it is a bit dizzy.
For different varieties of edible oils, many people can't help but wonder: what is the difference between these oils? How do I choose? Let's take a look!
<h1 class="pgc-h-arrow-right" data-track="6" > Classification of edible oil:</h1>
In terms of classification, edible oil is often divided into vegetable oil and animal oil, from the perspective of nutritional content, edible oil mainly contains saturated fatty acids and (single/ poly) unsaturated fatty acids. Vegetable oils are high in unsaturated fatty acids and animal oils are high in saturated fatty acids.
Saturated fatty acids have a high melting point, are easy to coagulate, and are not easily digested, absorbed and oxidized by the human body, so they will increase the concentration of cholesterol in the blood, while unsaturated fatty acids are the opposite.
<h1 class="pgc-h-arrow-right" data-track="52" > second, different edible oils, different nutritional benefits! </h1>
Let's talk about peanut oil, rapeseed oil, corn oil, and soybean oil, which are commonly found in kitchens.
1. Peanut oil
Perhaps most people choose peanut oil to stir-fry, after frying is fragrant, and easy to digest, because peanut oil contains a variety of fatty acid glycerides, used to cook aromatic, most can be used for any cooking method.
Peanut oil contains more zinc, and regular consumption of peanut oil can prevent skin from cracking and aging, protect blood vessel walls, prevent thrombosis, and help prevent arteriosclerosis and coronary heart disease. Choline in peanut oil can also improve the memory of the human brain and delay the decline of brain function.
2. Rapeseed oil
The content of fatty acids in rapeseed oil is similar to that of peanut oil, and it is rich in vitamin E, carotene, various fatty acids, phospholipids and so on. Rapeseed oil has a certain effect of softening blood vessels and delaying aging, and cholesterol is rarely free, so people who are afraid of cholesterol can eat it with confidence.
3. Corn oil
Corn oil is rich in a variety of vitamins, minerals and a large number of unsaturated fatty acids, mainly oleic acid and linoleic acid, which can reduce cholesterol in the serum, prevent arteriosclerosis, and have a certain auxiliary effect on the prevention and treatment of "three high" diseases and complications. In addition, corn oil is not tolerant to high temperatures and is suitable for rapid cooking.
4. Soybean oil
Soybean phospholipids in soybean oil are beneficial to the development and growth of nerves, blood vessels and brains, and adding an appropriate amount of soybean oil to the soup can boil a thick white soup and increase the appetite.
In addition, soybean oil is rich in unsaturated fatty acids such as linoleic acid, which has the effect of lowering blood lipids and blood cholesterol, and can prevent cardiovascular disease to a certain extent.
However, due to the instability of soybean oil at high temperatures, it is recommended not to use it for high-temperature cooking such as frying, and can be used for ordinary stir-frying home cooking.
<h1 class="pgc-h-arrow-right" data-track="53" > third, the advantages and disadvantages of vegetable oil:</h1>
Peanut oil, rapeseed oil, corn oil, and soybean oil are all common vegetable oils, and the main nutrient is polyunsaturated fatty acids.
Its advantage is that proper intake does not easily lead to high blood lipids and arteriosclerosis. The high content of polyunsaturated fatty acids helps to lower blood cholesterol levels, so it is often recommended to use vegetable oil to cook food.
But the disadvantage is that vegetable oil is not heat-resistant, easy to oxidize at high temperatures, and even produce very few aldehyde harmful substances, it is recommended to use cooking oil to fry a dish for less than 30 minutes, you can change different oils every day to fry vegetables.
<h1 class="pgc-h-arrow-right" data-track="54" >4, how to use oil to be healthier? </h1>
In terms of cooking, if it is a way of frying and grilling, it is recommended to choose coconut oil, palm oil, lard and other cooking oils that are more resistant to high temperatures, and the food will be more aromatic.
If you choose to steam, boil, stew, and fry, and if the temperature is not too high, you can choose to eat vegetable oils such as corn oil, peanut oil, and olive oil. Be careful not to fry food with olive oil (this cooking method is not recommended), but stir-frying is still OK. Cold mix is also suitable for vegetable oil.
Many nutrition experts recommend not to eat only one kind of oil for a long time, a variety of oils to be eaten instead, only eating one oil can not provide a balanced dietary fatty acids for the body, different types of oils have different nutritional components, and eating a variety of oils helps to balance nutrition.
In addition, pay attention to the following: do not use the oil after frying repeatedly, it is best to throw it away. Repeated high temperature (180 ° C) cooking is easy to produce more harmful substances, which is not good for the human body.
In addition to vegetable oil, some lard, duck oil, cream than vegetable oil contains more saturated fatty acids and cholesterol, for people who are now suffering from high blood lipids, fatty liver can be described as adding fuel to the fire, not recommended choice.
In terms of the choice of edible oil, the "Dietary Guidelines for Chinese Residents" pointed out that the total recommended edible oil intake is 25-30g per day, that is, the amount of two or three white porcelain spoons.
Before selecting oil, actively do a good job of oil control.
#Autumn Health No Proofing ##Diet Health##Cooking Oil##植物油 #
As your own usual stir-fry, what oil do you use?
Resources:
[1] Can vegetable oils also cause cancer? Don't rush to conclusions. Popular Science China.2016-06-22
Qiu Ping. Edible oil is also "afraid of heat"[J]. Science Popularization, 2017(7):7-7.
Gu Zhongyi. There are so many types of oils, how to choose? [J]. Healthy Life, 2017, 000(012):47.
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