Rapeseed oil is suitable for frying, soybean oil is suitable for stewing, and olive oil is suitable for cold dressing

Salad oil: can be eaten raw

Salad oil is a general term for a type of fats and oils , the raw materials are generally soybeans and rapeseed, which are very light in color, light in smell and have very few impurities. The unsaturated fatty acid content of salad oil needs to be above 80, while the saturated fatty acid content is very low, and the vitamin E content is also relatively rich. Salad oil can be eaten raw or used for cooking. Rapeseed salad oil is rich in oleic acid and has better thermal stability than soybean salad oil, making it suitable for daily frying. Soybean salad oil is rich in linoleic acid needed by the human body, and the content can reach more than 50%. However, soybean salad oil is not resistant to high temperatures, so it is not suitable for stir-frying and frying over high heat.

Peanut Oil: Choose a Brand

High-grade peanut oil is a higher-grade cooking oil that contains a unique peanut smell and flavor. Peanut oil has a unique fatty acid composition, so it generally appears in a semi-solid turbid state in winter or in the refrigerator. Its cloud point is 5°C, which is higher than ordinary vegetable oil. Peanuts are easily contaminated with Aspergillus flavus, and the toxins produced by Aspergillus aflatoxin are highly carcinogenic, so crude peanut oil is very unsafe. When purchasing, consumers must go to regular stores or supermarkets and choose high-grade peanut oil with brand guarantee. Peanut oil is rich in monounsaturated acid and vitamin E, and has better thermal stability than salad oil, so it is a high-quality high-temperature cooking oil.

Camellia oil: prevents cardiovascular disease

Some areas in my country are rich in tea oil. The fatty acid composition of camellia oil is similar to that of olive oil. Among them, the unsaturated fatty acid is as high as more than 90%, and the main monounsaturated fatty acid--oleic acid accounts for 73%. The linoleic acid content is only 16. Because tea oil has a reasonable proportion of fatty acids and is beneficial to preventing cardiovascular diseases, it has been valued by the nutritional community.

Unrefined camellia oil has an unpleasant smell and must be refined before consumption. Refined camellia oil has good flavor, is durable in storage and resistant to high temperatures, and is suitable for use as cooking oil and frying oil. Families who like to use olive oil can use tea oil as a substitute.

Corn oil: lower cholesterol

Corn oil is also called corn oil and corn germ oil. It is an oil extracted from the embryo of corn seeds. Its fatty acid composition is very similar to that of sunflower oil, with unsaturated acids accounting for 85%, mainly oleic acid and linoleic acid, with a ratio of approximately 1:2.5. Because its cholesterol-lowering effect is better than soybean oil, sunflower oil and other high-linoleic acid oils, corn oil is considered an oil with high nutritional value. Corn oil is clear and transparent and can be used as salad oil for making cold dishes, salads and other foods. At the same time, corn oil has strong thermal stability and can be used for cooking and frying.

Butter: It is best not to eat it for the elderly

Butter contains more than 80% fat, more than 60% saturated fatty acid content in the oil, and about 30% monounsaturated fatty acid. Butter has good thermal stability, good plasticity and rich aroma, making it an ideal high-temperature cooking fat. The vitamin E content is relatively small, but it contains quite a lot of vitamin A and vitamin D. However, due to its high saturated fatty acid content and cholesterol, the elderly and patients with hyperlipidemia should not use it as a cooking oil.

Blended oil: most suitable for daily cooking

Blended oil is also a general term for a type of oil. They are blended with several high-grade cooking oils, among which soybean oil is the most common. Blended oils that are mainly rapeseed oil and add a small amount of peanut oil to increase the aroma are more common; there are also blended oils that are mainly sunflower oil and cottonseed oil. The nutritional value of blended oils varies depending on the raw materials, but they are all rich in unsaturated fatty acids and vitamin E. Blended oil has good flavor and stability, is reasonably priced, and is most suitable for daily cooking.

Sunflower seed oil: not suitable for frying

Sunflower seed oil is also called sunflower oil. Its unsaturated fatty acid content reaches 85%. The unsaturated fatty acids include oleic acid and linoleic acid. The ratio is about 1:3.5. It is a high linoleic acid oil and has a composition similar to that of corn oil. Sunflower seed oil contains a large amount of vitamin E and antioxidant chlorogenic acid, which has high nutritional value.

Sunflower seed oil is light amber in color, turns light yellow after refining, and has a unique aroma. Refined sunflower oil is suitable for stewing and stir-frying at temperatures that are not too high, and is not suitable for fried foods.

Olive oil: Adding unique flavor to cold dishes

Olive oil is the most expensive among various cooking oils, because the olive oil sold in our country is mainly supplied by imports. The advantage of olive oil is that it is rich in monounsaturated fatty acid - oleic acid. According to research, polyunsaturated fatty acids such as linolenic acid and linolenic acid can easily cause oxidative damage in the body, and excessive consumption is also detrimental to health; saturated fatty acids can easily cause an increase in blood lipids. As a monounsaturated fatty acid, oleic acid avoids these two adverse consequences and has good heat resistance. Olive oil has a unique fragrance and can be used for stir-frying, but when used for cold dressing, it will add a special flavor to the food.

Safflower oil: suitable for stewing

Safflower oil is taken from the seeds of safflower, which contains 73-79 linoleic acid, 13-21 oleic acid, and the rest Palmitic acid and stearic acid are about 10. Safflower oil is low in natural antioxidants and therefore prone to rancidity unless artificial antioxidants are added.

Safflower oil has poor thermal stability and is best used for making salads and stews.

An issue that needs attention is that some "vegetable creams" or "vegetable butters" are products made from artificial hydrogenation of soybean oil. Their taste and cooking effect are similar to butter, and their fatty acid ratio is also similar to butter. It does not contain cholesterol, but it does contain "trans fatty acids" that are not good for health. Its nutritional value is lower than butter. It is best for children and the elderly to eat less.

Use different oils for frying and cold cooking.

1. Peanut oil

Peanut oil is light yellow and transparent, with clear color, fragrant smell and delicious taste. It is a relatively easy-to-digest edible oil. Peanut oil contains more than 80% unsaturated fatty acids (including 41.2% oleic acid and 37.6% linoleic acid). It also contains saturated fatty acids such as palmitic acid, stearic acid and arachidic acid 19.9.

Judging from the above content, the fatty acid composition of peanut oil is relatively good and easy to be digested and absorbed by the human body. According to foreign information, the use of peanut oil can decompose cholesterol in the human body into bile acids and excrete them out of the body, thereby reducing the cholesterol content in plasma. In addition, peanut oil also contains sterols, wheat germ phenol, phospholipids, vitamin E, choline and other substances beneficial to the human body. Regular consumption of peanut oil can prevent skin wrinkles and aging, protect blood vessel walls, prevent thrombosis, and help prevent arteriosclerosis and coronary heart disease. The choline in peanut oil can also improve the memory of the human brain and delay the decline of brain function.

2. Rapeseed oil

Rapeseed oil is generally dark yellow or brown. Rapeseed oil contains 0.4-1.0 arachidic acid, 14-19 oleic acid, 12-24 linoleic acid, 31-55 erucic acid, and 1-10 linolenic acid. In terms of nutritional value, the digestion and absorption rate of rapeseed oil by the human body can be as high as 99%, and it has a choleretic effect. When the liver is in a pathological state, rapeseed can also be metabolized normally by the human body. However, rapeseed oil lacks essential fatty acids such as linoleic acid, and its fatty acid composition is unbalanced, so its nutritional value is lower than that of ordinary vegetable oils. In addition, rapeseed oil contains a large amount of erucic acid and glucosinolates, which are generally considered to be detrimental to human growth and development. If it can be eaten with high-quality edible oil rich in linoleic acid, its nutritional value will be improved.

3. Sesame oil

Sesame oil includes ordinary sesame oil and finely ground sesame oil, both of which are made from sesame oil. The fatty acids extracted from sesame oil, whether sesame oil or finely ground sesame oil, generally contain oleic acid 35.0-49.4, linoleic acid 37.7-48.4, and arachidic acid 0.4-1.2. The digestion and absorption rate of sesame oil reaches 98%. Sesame oil does not contain ingredients harmful to the human body, but is particularly rich in vitamin E and relatively rich in linoleic acid. Regular consumption of sesame oil can regulate the permeability of capillaries, enhance the oxygen absorption capacity of human tissues, improve blood circulation, promote gonad development, delay aging and maintain youthfulness. Therefore, sesame oil is an excellent edible oil with good edible quality and high nutritional value.

4. Cottonseed oil

Refined cottonseed oil is generally orange or brown in color. The fatty acids contain palmitic acid 21.6-24.8, stearic acid 1.9-2.4, and arachidic acid 0-0.1. Oleic acid 18.0-30.7, linoleic acid 44.9-55.0. The refined cotton varnish has removed toxic substances such as gossypol and is available for human consumption. Cottonseed oil contains a large amount of essential fatty acids for the human body. It is best to be mixed with animal fat for consumption, because the content of linoleic acid in cottonseed oil is particularly high, which can effectively inhibit the rise of cholesterol in the blood and maintain human health. The human body's absorption rate of cotton oil is 98%.

5. Sunflower seed oil

Refined sunflower seed oil is clear and beautiful in light yellow or greenish yellow, with fragrant smell and pure taste. The composition of fatty acids in sunflower oil is affected by climate conditions. Sunflower oil produced in cold areas contains about 15% oleic acid and about 70% linoleic acid; sunflower oil produced in warm areas contains about 65% oleic acid and about 20% linoleic acid. The human digestibility of sunflower seed oil is 96.5. It is rich in linoleic acid, which can significantly lower cholesterol, prevent arteriosclerosis and prevent coronary heart disease. In addition, the content of tocopherol a, which has the strongest physiological activity in sunflower oil, is higher than that of ordinary vegetable oils. Moreover, the ratio of linoleic acid content to vitamin E content is relatively balanced, making it easy for the body to absorb and utilize. Therefore, sunflower seed oil is an excellent edible oil with high nutritional value and beneficial to human health.

6. Flax oil

Linseed oil is also called flax oil. Flax oil contains 9-11 saturated fatty acids, 13-29 oleic acid, 15-30 linoleic acid, and 44-61 linoleic acid. Flax oil has a special smell and its edible quality is not as good as peanut oil, sesame oil and sunflower oil. In addition, because it contains too high linoleic acid, its storage stability and thermal stability are poor, and its nutritional value is also lower than edible oils based on linoleic acid and oleic acid.

7. Safflower seed oil

Safflower seed oil contains 6% saturated fatty acid, 21% oleic acid, and 73% linoleic acid. Because its main component is linoleic acid, it has extremely high nutritional value and can prevent the deposition of serum cholesterol in the blood vessel wall, and has medical and health care effects in preventing and treating atherosclerosis and cardiovascular diseases. In the pharmaceutical industry, safflower seed oil can be used to manufacture "Yishuning" and other drugs for the prevention and treatment of cardiovascular diseases, hypertension, liver cirrhosis and other diseases. In addition, safflower seed oil also contains a large amount of medicinal ingredients such as vitamin E, oryzanol, and sterols, so it is known as an emerging "healthy oil" and "healthy nutritional oil."

8. Soybean oil

Soybean oil is darker in color and has a special beany smell; it has poor thermal stability and will produce more foam when heated. Soybean oil contains more linoleic acid, which is prone to oxidation and deterioration and produces "bean smell". In terms of edible quality, soybean oil is not as good as sesame oil, sunflower oil, and peanut oil.

In terms of nutritional value, soybean oil contains 7-10 palmitic acid, 2-5 stearic acid, 1-3 arachidic acid, 22-30 oleic acid, 50-60 linoleic acid, and linoleic acid. Acid 5-9. Soybean oil has a good fatty acid composition. It is rich in linoleic acid, which can significantly reduce serum cholesterol levels and prevent cardiovascular diseases. Soybeans also contain large amounts of vitamin E, vitamin D and rich lecithin, which are beneficial to the human body. Very beneficial to health. In addition, the digestion and absorption rate of soybean oil is as high as 98%, so soybean oil is also an excellent edible oil with high nutritional value.

Edible oil - "buy according to the symptoms"

Starting from October 1 this year, the mandatory national standards for peanut oil and soybean oil will be officially implemented. The new standards The requirement to clearly indicate the source of raw materials and processing technology has undoubtedly made the public pay more attention to the quality and nutrition of edible oils. Recently, reporters visited relevant experts from the Shanghai Nutrition Society and Diet Therapy Research Association. They believe that in addition to considering the brand, taste and price when purchasing edible oil, there is also a "symptomatic" knowledge.

Soybean oil reduces the risk of heart disease

The linolenic acid contained in soybean oil can lower blood pressure and does not contain cholesterol.

Clinical nutrition experiments have confirmed that, in addition to high cholesterol, the other two risk factors for coronary heart disease are high blood pressure and vascular embolism. The composition of soybean oil can reduce these two factors. It can significantly reduce blood cholesterol in healthy adults and effectively reduce the risk of coronary heart disease.

Corn germ oil can inhibit cardiovascular disease

Hyperlipidemia is the main cause of cardiovascular disease. Maintaining human body fat at normal levels is an important means to prevent cardiovascular disease. In addition to doing more outdoor exercise or eating more vegetables and fruits, corn germ oil is a vegetable oil rich in unsaturated fatty acids, which can effectively control blood lipid levels and thereby inhibit cardiovascular disease.

Raw olive oil helps digestion and absorption

Raw olive oil contains unsaturated fatty acids and has strong antioxidant properties. The rich oleic acid can enhance the contraction of the gastrointestinal tract and improve the function of the pancreas. , liver and gallbladder secretion function, protect the intestinal mucosa, enable food to be well absorbed in the gastrointestinal tract, and can also relieve constipation caused by various reasons.

Sunflower seed oil helps prevent skin diseases

Sunflower seed oil is a low-fat oil with a linoleic acid content of up to 66%, which is much higher than other oils on the market. In addition, sunflower seed oil also contains lecithin and carotene, and does not contain harmful substances such as erucic acid and cholesterol. Long-term consumption can prevent skin diseases, bronchiectasis and night blindness, lower blood pressure, and reduce serum cholesterol.

Peanut oil reduces total blood cholesterol

The oleic acid contained in peanut oil can reduce total blood cholesterol and harmful cholesterol, but does not reduce good cholesterol. The nutritional community calls oleic acid a safe fatty acid, which can play an effective role in preventing cardiovascular diseases. Compared with the basal diet, the peanut oil diet rich in high oleic acid and the peanut oil plus peanut diet reduced total cholesterol and harmful cholesterol as well as the low-fat diet.