Canola oil is the closest to olive oil. The meat we eat every day is mainly animal fat, that is, saturated fatty acid, so we should choose unit when cooking oil. Unsaturated fatty acids; among monounsaturated fatty acids, canola oil is the most suitable for Chinese people to use. There are three reasons: the taste of canola oil is easily accepted by the public. Olive oil, which was once a hit, also belongs to monounsaturated fatty acids, because olive oil has The special taste will affect the taste of the food itself if used in stir-fry cooking, but it can increase the flavor of the food when used in cold dishes. Fat, cholesterol, and healthy monounsaturated fatty acids are relatively stable and are less likely to produce free radicals. Because free radicals have extremely reactive chemical properties, they can easily react chemically with the cells and tissues in the body and destroy them. Free radicals can also cause DNA mutations, causing errors in genetic information, leading to mutations. Recently, it has been discovered that the occurrence of atherosclerosis is closely related to free radicals. Free radicals can oxidize LDL-C in the body and accumulate it. In the walls of our blood vessels, it causes arteriosclerosis. Experiments have confirmed that the intake of saturated fatty acids will increase the concentration of LDL-C in the body, which will cause cardiovascular diseases in the long run; while polyunsaturated fatty acids will reduce the concentration of LDL-C in the body, but will also reduce the concentration of HDL-C in the body. The concentration of HDL-C is reduced, and the concentration of HDL-C is reduced, which increases the possibility of cardiovascular disease. Canola oil not only contains monounsaturated fatty acids, but also is rich in essential fatty acids - linoleic acid and hypolinoleic acid. Both of these fatty acids cannot be synthesized by the human body and need to be ingested from food. According to the dietary recommendations of the Department of Health of the Executive Yuan, the daily fat intake should not exceed 30% of the total daily calories, saturated fatty acids: 10%, and polyunsaturated fatty acids <10%. Such a diet is healthy and appropriate. Classification of fats Fats are composed of glycerol and fatty acids. Fatty acids can be divided into saturated fatty acids and unsaturated fatty acids due to different structures; unsaturated fatty acids are further divided into monounsaturated fatty acids and polyunsaturated fatty acids. In addition to animal fats and oils, saturated fatty acids also include plant-based palm oil and coconut oil. Saturated fatty acids are heat-resistant, relatively stable, and less likely to cause fumes. Compared with polyunsaturated fatty acids, they are less likely to generate free radicals and are suitable for use in oils. Fried, but saturated fatty acids will increase the concentration of LDL-C, which can easily lead to the occurrence of cardiovascular disease. Polyunsaturated fatty acids include safflower oil, sunflower oil, corn oil, soybean oil, etc. The characteristics of this kind of oil are unstable, heat-intolerant, and easy to produce oil smoke. Overheating will produce peroxidized lipids, which may cause damage in the long run. Causes chronic diseases, so frying is better when using this oil. Monounsaturated fatty acids include olive oil, canola oil, peanut oil, etc. Their characteristics are heat resistance, stability, and less fumes. They are suitable for general frying, boiling, stir-frying, and deep-frying, but they are still not suitable for high-temperature cooking. Canola oil-----------------OliveOil canola oil is derived from mustard seeds and contains 60 monounsaturated fatty acids. It has excellent nutrition, high oil quality and low price. Easy to obtain. The soap made with canola oil has fine and gentle foam, and is very moisturizing and moisturizing. It is also suitable as a raw material for making liquid soap. Olive oil, canola oil and sunflower oil According to the testing of Canadian POS Experimental Plant Company, among the common edible oils on the market, olive oil has the highest proportion of monounsaturated fatty acids, reaching 75%, but its saturated fatty acid content is also not low, with 15%. The price is higher than that of ordinary cooking oil, so it may not be the most suitable choice for families who must live within their means. Cai Jingmin, a professor at Chung Yuan University, said that among edible oils, canola oil has the second highest monounsaturated fatty acid content (up to 61). It is selected and improved from traditional rapeseed oil. It has a low saturated fatty acid ratio of only about 7, and the human body cannot Self-synthesized linoleic acid (accounting for 21) and sub-linolenic acid (11) are both higher than olive oil, and their large output and low price make them a good choice for cooking oil.

He said that because it is nutritious and safe, and the price is relatively reasonable, although Japan does not produce canola oil, its market share exceeds 40%, while a quarter of the edible oil in Europe is canola oil; in comparison, Taiwan I am relatively new to canola oil, with a market share of less than 5%. Another oil recommended by Cai Jingmin is sunflower oil, but traditional sunflower oil has high polyunsaturated fatty acids, with a ratio of 71, and monounsaturated fatty acids only about 16. However, the selected and improved "high oleic acid sunflower oil" Monounsaturated fatty acids account for as much as 60%, and it is also a good edible oil with both nutrition and safety. As for common soybean oil, polyunsaturated fatty acids account for more than 50%, and monounsaturated fatty acids account for 23%. As long as you avoid high-temperature frying, ordinary frying is fine. Peanut oil and sesame oil are also high in polyunsaturated fatty acids, although they are less It is stable, but its special flavor is difficult to replace with other oils. However, coconut oil, palm oil, butter, butter, lard, etc., which are high in saturated fatty acids, although not in line with the principles of nutrition and health, are highly stable and resistant to high temperatures. Especially the oils used in commercial applications often need to be exposed to high temperatures for a long time. , this kind of oil is not only safer, but the food cooked is also crisper, looks better and tastes better. Cai Jingmin said that since no oil product is absolutely perfect, food companies are competing to develop "blended oils" and use different oil formulas to produce nutritious and safe edible oils to provide the public with more choices in oil consumption. Cai Jingmin, director of the Department of Biotechnology at Chung Yuan University, pointed out that there are three main components of oils: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. Most people are now familiar with the fact that unsaturated fatty acids are better for health, and think that the more unsaturated the oil, the better. However, they ignore the characteristics that the more unsaturated the oil is, the more unstable it will be. He analyzed that unsaturated fatty acids have many unstable carbon ions, and only 80 calories of energy are enough to stimulate their free state and become "free radicals", leading to aging, cancer, and cardiovascular disease; therefore, if unsaturated oil High-temperature cooking such as frying, stir-frying, and deep-frying, exposure to oxygen, or exposure to ultraviolet rays can easily produce free radicals and become unsafe. In comparison, the carbon ions of saturated fatty acids are firmly bonded together and do not easily generate free radicals. Based on the Chinese people's high-temperature cooking habits, they are safer than unsaturated oils. However, the disadvantage of saturated oils is that they will transform It can break into cholesterol, lead to hyperlipidemia, and cause cardiovascular disease. Therefore, although saturated oil is stable, it does not comply with nutritional principles. Since both saturated and unsaturated oils have disadvantages, what kind of oil can we eat? Cai Jingmin said that in the past ten years, the scientific community has discovered that monounsaturated fatty acids may be a more compromise choice. They are more stable than polyunsaturated fatty acids, and are not as easy to accumulate cholesterol as saturated fatty acids, and can even produce more "high cholesterol". High-density lipoprotein (HDL), the good cholesterol, helps remove lipids from blood vessel walls. Cai Jingmin suggested that the best way to use oil is to choose the oil according to the purpose. For example, unsaturated oil is better for cold dishes, and antioxidants should be added to prevent instability and the generation of free radicals; for frying and other cooking, the temperature When the temperature reaches 175~200 degrees Celsius, you should choose a safer saturated oil to avoid oil cracking and the emergence of free radicals. If you want to use one oil for all purposes, choose an oil with high monounsaturated fatty acids to take into account nutrition and safety. .