I. Recommended oil for daily cooking
In our daily life, when it comes to cooking oil for cooking, cooking oil is mostly used for cooking, but we should avoid using soybean oil, because soybean oil smoke has a low point and it is easy to produce harmful substances under high temperature conditions.
I recommend the use of peanut oil, which is clear in color, light yellow and transparent, and is an edible oil that is easy to digest. It is the most suitable oil for cooking. Peanut oil produced by squeezing has a strong aroma, which is the first choice for most people to cook. Peanut oil is rich in vitamin E, carotene and choline, and the ratio of unsaturated fatty acids to polyunsaturated fatty acids is about 3: 4: 3, which is a balanced vegetable oil. Regular consumption of peanut oil can supplement zinc and protect the blood vessel wall. Can help improve memory. Peanut oil is a kind of vegetable oil with good heat resistance. When it is used for cooking, it can increase the aroma of food and is not easy to be oxidized at high temperature. Suitable for daily cooking.
Blended oil can be guessed from the name, which is an edible oil made of two or more oils in proportion. So its nutrition is comprehensive and not single. Suitable for high-temperature frying, stable unsaturated fatty acids, can be beneficial to health. The blending oil is transparent and can be used for daily cooking or cold salad.
Second, recommended oil for cold salad.
Flaxseed oil contains a lot of omega-3 unsaturated fatty acids, which is called "terrestrial fish oil"! It has the functions of enhancing intelligence, memory, logical thinking ability and protecting eyesight. These nutrients will decompose when heated to 80 degrees, so linseed oil should be eaten cold. If you use it for cooking, it's a waste of such good things. Therefore, flaxseed oil can't be eaten at high temperature, so it can only be cooked at low temperature. Flaxseed oil can be mixed with daily edible oil and is very delicious.
The content of unsaturated fatty acids in olive oil is higher than that in other vegetable oils, and it is also rich in vitamins and antioxidants. The human body has a high digestion and absorption rate and can promote blood circulation. It is considered by many nutritionists to be the most suitable edible oil for our body to absorb among the oils found so far. When you buy olive oil, you should pay attention to it. Olive oil is divided into virgin olive oil and refined olive oil. Virgin olive oil is suitable for cold salad and refined olive oil is suitable for cooking.
Although the oil ratio of olive oil is also good, it is recommended to cook it cold or at high temperature for a short time. If it is high-grade virgin olive oil, it is best to use it only for cold salad or soup. Suitable for cold salad, not for high-temperature cooking. As for frying, it is best to avoid it as much as possible. If you really want to eat, you can use rapeseed oil, peanut oil and so on.
Sesame oil, commonly known as sesame oil, is fried and then squeezed. It has a unique aroma and unsaturated fatty acids, and is rich in vitamin E and linoleic acid. It can stimulate people's appetite and speed up the absorption of food. It is best used for cold salad, dipping or soup addition. Suitable for cold dishes or mixed noodles, the aroma of sesame oil can not stand high temperature heating. Used for ordinary cooking, but the aroma will disappear.
3. Recommended oil for stir-frying and stewing.
Corn oil contains no cholesterol, and is rich in vitamins, minerals and a lot of unsaturated fatty acids, thus reducing blood lipids and protecting blood vessels. Corn oil is not resistant to high temperature, so it is suitable for fast cooking, so as not to lose the nutrients of the ingredients. Soybean oil contains a lot of linoleic acid, which is easy to be oxidized to produce toxic substances at high temperature. It is best not to use it for high-temperature cooking such as frying, but for stir-frying (oil does not smoke) or stewing. Soybean oil contains more phospholipids. Adding a little soybean oil to bone soup or fish soup can make an attractive white soup.
Sunflower seed, also called sunflower seed, is the fruit of sunflower. Sunflower seed oil is a healthy edible oil famous for its high content of linoleic acid. Its vitamin E content is the highest among all vegetable oils, which is beneficial to lowering blood pressure. Its oil structure is similar to soybean oil, and its heat resistance is relatively poor. It is suitable for frying and stewing, but not suitable for frying soybean oil, corn oil and sunflower seed oil at high temperature, which is easy to oxidize and produce harmful substances, which reduces the nutritional value of the oil itself.
4. Recommended oil for occasional consumption
Finally, we must not leak lard, which is often eaten in animal oil. The lard fried with fat is called a fragrance! Lard is rich in saturated fatty acids, so it has strong heat resistance and is suitable for high-temperature frying, and its properties are more stable under high-temperature cooking such as stir-frying and frying. Therefore, lard is also suitable for cooking. Eating lard can enhance people's physique. When it comes to lard and animal oil, everyone says that eating it is easy to gain weight and bad for blood pressure. In fact, this is a dietary misunderstanding. Eating some animal oil in moderation can supplement essential fatty acids, which vegetable oil can't provide. As long as the dosage is controlled, eating it occasionally is beneficial to health.
Five, the healthy way to eat oil
Long-term consumption of an oil is harmful to health, and each oil has its unique nutritional value. You can buy a small bottle of edible oil when buying oil, and eat it frequently, so as to promote the body to absorb enough nutrition and develop in an all-round and balanced way! When cooking, don't pour oil before firing, and wait for the oil pan to smoke before cooking. Different cooking methods should use different oils. Edible oil is generally afraid of sunshine, high temperature, unsealing and water. Attention should be paid to sealing, avoiding light and storing at low temperature. No matter what kind of oil, you should pay attention to the shelf life. Generally, it is recommended to use up the edible oil after opening within 3 months. If the lid of the oil drum has been opened for one year and the shelf life has not expired, it is recommended not to eat it. Oil that has been exposed to air for too long, and oil that has been fried many times, should not be eaten again!