What are the cognitive misunderstandings in the choice of fatty foods? What are the stresses on eating animal oil and vegetable oil? Wuyunshan Hospital in Hangzhou brings practical science popularization to everyone!
Which kind of cooking oil is better? Is eating olive oil healthy for a long time? Practical science is coming.
Image source: vision china
What is the difference between animal oil and vegetable oil?
Oily foods are divided into animal oils and vegetable oils. Due to different sources, its properties and stability are different, and its nutritional value is also different.
Animal fat includes pig fat, body fat of cattle, sheep and other animals, milk fat and fat of marine fish.
Milk fat generally refers to cow milk fat, which is closely related to milk. In food classification, it is classified as "milk and products". Animal fat exists in solid or semi-solid form at room temperature because of its high saturation of saturated fatty acids.
Vegetable oils include soybean oil, rapeseed oil, peanut oil, sunflower oil, olive oil, linseed oil, walnut oil, etc. Because vegetable oil contains more unsaturated fatty acids, most of it exists in liquid form at room temperature.
Which kind of cooking oil is better? Is eating olive oil healthy for a long time? Practical science is coming.
Image source: vision china
Is animal oil harmful to health?
Because animal fat contains more saturated fatty acids, most people think it is harmful to health. However, not all animal oils are high in saturated fatty acids, such as chicken oil, which is 25.9g/100g, and duck oil, which is 29.3g/100g.
In addition, these animal oils contain cholesterol, which is a source of exogenous cholesterol intake in human body.
Too much cholesterol is not good for health, but too little cholesterol is not good. Cholesterol is an important component of human tissues and cells, which can be synthesized and converted into vitamin D3, bile acid and some important hormones in human body. Therefore, we should treat animal oil scientifically, and occasionally eat it in a small amount, which is not harmful to the body, but it is best for diabetics and cardiovascular patients to stay away!
Is vegetable oil safer than animal oil?
Not all vegetable oils are rich in unsaturated fatty acids, such as palm oil and coconut oil, which are low in unsaturated fatty acids, but higher in saturated fatty acids than some animal oils, so it is not recommended to eat them often.
The energy of vegetable oil is very high. A spoonful of oil in an old-fashioned porcelain spoon for general household is about 10ml (length 12.6cm, width 4.6cm), which can provide 90kcal energy (you need to walk 2000-2500 steps per minute to consume this spoonful of oil). Eating more is easy to cause diseases such as hyperlipidemia and obesity.
Which kind of cooking oil is better? Is eating olive oil healthy for a long time? Practical science is coming.
Image source: vision china
I heard that olive oil is good for cardiovascular system.
Buy oil and choose olive oil?
The monounsaturated fatty acid content in olive oil is as high as 7 1%, and the cholesterol content is "0", which is superior to other oils in regulating blood lipid and cholesterol, and is beneficial to preventing cardiovascular diseases. In addition, vitamin E and polyphenols in cold pressed olive oil can play an antioxidant role.
Olive oil is not suitable for frying at high temperature. If the temperature exceeds 190 degrees Celsius, it will destroy the antioxidant components and lose its nutritional advantages.
Olive oil, as a kind of vegetable oil, is indeed a good oil, but we should not be infatuated with it and exaggerate its nutritional value, because no oil is perfect, even good oil can't be eaten more!
How to choose oil healthily and scientifically
These points must be known!
How to choose vegetable oil reasonably
Cold salad: sesame oil, linseed oil, perilla oil, extra virgin olive oil, etc. are more suitable. The monounsaturated fatty acids contained in it are relatively unstable, and it is easy to be oxidized when fried at high temperature, resulting in unhealthy substances.
Ordinary cooking: rapeseed oil, soybean oil, peanut oil, rice bran oil and refined olive oil are more suitable. The fatty acids of these oils are relatively stable, and the frying temperature will not be very high, so they are suitable for frying.
High-temperature stir-frying and deep-frying vegetables: medium and long-chain fatty acid cooking oils such as palm oil and coconut oil are more suitable. Because saturated fat is the most stable oil with high smoke point.