Monounsaturated fatty acids: mainly oleic acid. Oils containing more monounsaturated fatty acids include olive oil, rapeseed oil and peanut oil. It can reduce bad cholesterol and increase the proportion of good cholesterol, so monounsaturated fatty acids can prevent arteriosclerosis.
Polyunsaturated fatty acids: mainly linoleic acid, linolenic acid and arachidonic acid. The human body cannot synthesize linoleic acid and linolenic acid, so it must be supplemented from the diet. Although it can reduce cholesterol, it is not suitable for heating, and it is easy to oxidize to form free radicals during heating, which accelerates cell aging and canceration.
Saturated fatty acids: The main sources are fats in livestock meat and milk, and tropical vegetable oils (such as palm oil and coconut oil), whose main function is to provide energy for human body. Excessive intake may increase the risk of cardiovascular and cerebrovascular diseases.
Comparison of three fatty acids in the most common edible oils in daily life;
Is the data dizzy? Never mind, want to know which oil is the healthiest and most suitable for your family? Next, let's take a look at the comparison of various edible oils with Bian Xiao.
Comparison of eight edible oils with soybean oil: soybean oil contains about 24% monounsaturated fatty acids, about 56% polyunsaturated fatty acids, and the content of vitamin E is relatively high.
Usage: unstable at high temperature, not suitable for high-temperature frying, so it is often processed into salad oil. Moreover, many soybeans in the domestic market are genetically modified soybeans, and the advantages and disadvantages of genetically modified soybeans are still inconclusive. It is recommended to carefully screen when purchasing.
Efficacy: It has the functions of reducing cholesterol content, preventing cardiovascular diseases, expelling worms and moistening intestines.
Note: Unrefined soybean oil has a beany smell and is not suitable for people who hate it.
Composition of peanut oil: the fatty acid composition of peanut oil is reasonable, containing 40% monounsaturated fatty acids and 36% polyunsaturated fatty acids, and rich in vitamin E.
Usage: Thermal stability is better than soybean oil, suitable for daily cooking, but not suitable for fried food.
Efficacy: moistening dryness, smoothing intestines, resolving food stagnation, protecting stomach and lowering cholesterol.
Note: Peanut is easy to pollute aflatoxin and produce strong carcinogen aflatoxin, so we must choose the first-class peanut oil with the best quality. Patients with gout, diabetes, gastric ulcer and chronic gastritis need to control their intake.
Olive oil composition: 80%-90% unsaturated fatty acid, 1 1%-20% saturated fat, vitamin K and antioxidant.
Usage: There are different varieties of olive oil. At present, those on the market have low smoke point and are not suitable for frying (especially fried steak). Olive oil with low smoke point is more suitable for cold salad, so you should distinguish the varieties when purchasing.
Efficacy: prevent platelet coagulation, prevent aging, promote bone growth, help restore spirit, prevent diabetes, and control cholesterol level.
Note: it is best to squeeze olive oil, the quality is better.
Composition of sunflower seed oil: sunflower seed oil contains a lot of vitamin E and chlorogenic acid, which has high antioxidant capacity.
Usage: Refined sunflower seed oil is suitable for low-temperature stewing and frying, not for frying food alone.
Efficacy: lower cholesterol, delay aging and improve immunity.
Note: people with hepatitis and poor liver function should not eat it.
Composition of corn oil: Corn oil, also called corn oil and corn germ oil, is extracted from corn germ. The fat content of corn germ is between 17%-45%, accounting for more than 80% of the total fat content of corn.
Usage: Corn oil is clear, transparent, fragrant and high in smoke point, which is very suitable for fast cooking and frying food.
Efficacy: The cholesterol-lowering effect of corn oil is better than that of high linoleic acid oil such as soybean oil and sunflower oil, and it also has certain health care value. Long-term consumption is beneficial to patients with hypertension, obesity, hyperlipidemia, diabetes and coronary heart disease.
Rapeseed oil composition: Rapeseed oil is abbreviated as "vegetable oil", which is mainly taken from the seeds of rape and cabbage in Gan Lan (oil content is 22%-49%, with an average of 40%). It contains protein 2 1%-27%, and phospholipid is about 1%.
Usage: suitable for stir-frying, stir-frying and frying are not recommended, nor can they be cold.
Efficacy: clearing liver-fire, benefiting gallbladder, diminishing inflammation, caring skin, reducing fat and losing weight.
Taboo population: people with bacillary dysentery, acute gastroenteritis and diarrhea.
Salad oil refers to all kinds of crude vegetable oil after degumming, decoloring and deodorization (degreasing).
Salad oil is a high-grade edible vegetable oil refined by degumming, decoloring and deodorizing (degreasing). Mainly used as raw oil and seasoning for cold salad or sauce.
Ingredients: Blended oil, also known as highly blended oil, is made from vegetable oils with different fatty acid ratios, which can complement each other and have good flavor and stability.
Usage: salad oil can be used for frying, frying, frying and cold dishes, and can keep the original taste and color of vegetables and other foods. Salad oil is transparent and can be used for frying, frying, frying, frying or cold salad.
Efficacy: nourishing stomach, strengthening stomach, improving immunity, detoxifying, stimulating appetite and promoting digestion.
Note: When buying salad oil, you must pay attention to the selection. We should choose blended oil containing oleic acid, linoleic acid and linolenic acid. Such blended oil is good for our health. Otherwise, if you eat too much blended oil with poor quality, you will get sick easily and endanger your health.
Lard composition: Lard, also called meat oil or big oil in China. It is an edible oil extracted from pork, and its initial state is yellowish translucent liquid. Lard is a kind of saturated higher fatty acid glyceride, which contains no carbon-carbon double bond in its molecule, so it cannot be faded with bromine water or acidic potassium permanganate solution.
Usage: Lard is not suitable for cold salad and fried food. The food seasoned with it should be eaten while it is hot, and it will smell oily after being cooled, which will affect people's appetite.
Efficacy: Stimulate appetite, moisten bowel to relieve constipation, moisten lung and relieve cough.
Taboo: the elderly, obese, patients with cardiovascular and cerebrovascular diseases should not eat.
Generally speaking, the sensory identification of edible oil can start from four aspects: seeing, smelling, tasting and asking.
Look: first look at transparency. The edible oil that meets the national standards should be clear and transparent. Generally, oil products are mostly light yellow (sesame oil is slightly deeper and olive oil is light green). Smell: Each oil product has its own unique inherent smell. You can smell it by opening the lid of the oil drum, or you can drop a drop or two of oil on your palm, rub your hands and smell it while it is hot. Odd oil indicates that there is something wrong with the quality. Tasting: Dip a little oil drop with clean chopsticks and taste it on the tip of your tongue. Oil with sour taste and bitter taste indicates rancidity, and oil with peculiar smell may be adulterated oil. Q: Ask the merchants about the purchase channel, and ask for the purchase invoice or the sampling inspection report of the local food hygiene supervision department if necessary. Misunderstanding of choosing edible oil People will go into some misunderstandings when avoiding the harm caused by edible oil in their lives.
Myth 1: Don't eat animal oil.
People often suffer from "three highs" and obesity, and think that animal oil is easy to cause these diseases. Actually, this is a one-sided idea.
Animal oil (except fish oil) does contain a lot of saturated fatty acids which are easy to cause arteriosclerosis, but it can promote the absorption of fat-soluble vitamins A, D, E and K. In addition, cholesterol in animal oil is an important component of human tissues and cells and an important raw material for synthesizing bile and some hormones. Bio-oil contains unsaturated fatty acids, which is beneficial to prevent arteriosclerosis. The correct way to eat is to eat vegetable oil and animal oil together or alternately, and the ratio is 10: 7.
Myth 2: Oil marked with cholesterol-free words is good oil.
Because excessive intake of cholesterol can lead to diseases such as atherosclerosis or venous thrombosis, many people stay away from cholesterol, but cholesterol is harmless to human body, such as cholic acid, some hormones and the formation of cell membranes.
Myth 3: high-temperature stir-fry
Some people like high-temperature cooking, but this practice is extremely harmful to their health. The higher the temperature, the longer the cooking time and the more acrylamide is produced. Acrylamide can cause cancer and has toxic effects on reproduction and development.
So don't wait for the oil to smoke before putting vegetables, which not only destroys the nutritional value of vegetables, but also destroys the fat-soluble vitamins and essential fatty acids contained in the oil and reduces the nutritional value of the oil.
It is suggested that the oil in the hot pot should be cooled during cooking. Trans fatty acids produced by oil at high temperature are harmful to human body.
Myth 4: Use oil at will.
Oil consumption should also be strictly controlled. For example, some people with normal blood lipids and weight should control the total amount of oil used every day to no more than 25 grams, and polyunsaturated fatty acids and monounsaturated fatty acids basically account for half.
The elderly, dyslipidemia, obesity, people with obesity-related diseases or people with a family history of obesity, their daily oil intake is even lower, even as low as 20 grams.
Myth 5: Olive oil is expensive, so it is the most nutritious
Because of some functions of olive oil and its processing technology, the price is higher. It does have high nutritional value, and it can also prevent cardiovascular and cerebrovascular diseases such as softening blood vessels.
But everything pays attention to a balanced diet, not just olive oil. In addition, sunflower oil, soybean oil and other oils are also rich in unsaturated fatty acids, which can enhance human immunity and lower blood pressure and cholesterol.
Pay attention to the amount of household oil at four o'clock. The Dietary Guide for China Residents suggests that each person should not eat more than 25 ~ 30g of edible oil every day, that is, about two and a half spoonfuls of white porcelain. For the elderly, dyslipidemia and obesity, the oil consumption per person per day should be reduced to 20 grams.
The oil temperature should not be too high. Pay attention to controlling the oil temperature when cooking. High temperature will destroy all kinds of fat-soluble vitamins in food, and oxidative fission will occur, producing toxic and harmful substances.
Test oil temperature:
Chopsticks can be inserted into oil. When the chopstick head begins to bubble, the oil temperature is just right (about 100- 120℃).
Buying small barrels of oil will greatly shorten the shelf life, because edible oil is prone to oxidation and rancidity after opening. Generally, the peroxide value of unopened edible oil will be higher than the national standard after more than 3 months, and it is no longer suitable for human consumption. So you'd better buy small barrels of oil.
Don't eat only one kind of oil, because different oils have different fatty acid ratios. Eating only one kind of oil for a long time is not conducive to fatty acid balance. Therefore, you should eat oil instead. For example, if you eat peanut oil this time, you can change rapeseed oil, soybean oil and even olive oil next time.