Grease is an integral part of everyday meals and can make food taste more attractive. Especially when mixed with starchy food, it is delicious! Among them, animal oil has a unique aroma relative to vegetable oil. Just like when I was a child, home-made lard mixed rice, sheep tail oil mixed noodles, as well as the oil left over from the “oil slag” fried vegetables, are endlessly memories.
However, a large number of scientific studies in recent decades have shown that animal oils are rich in saturated fatty acids, which are important factors in cardiovascular disease and increase the risk of colorectal and breast cancer.
So, can you not eat oil? What do I need to pay attention to when using oil? Then look down.
Which oil is healthier to eat?
Fat not only gives food delicious, but also a good source of vitamin E, the body’s essential fat-soluble vitamins A, D, E, K can only rely on the intake of dietary fat to absorb. Grease is also an essential nutrient for the human body, it is impossible not to eat oil at all.
So, what kind of oil is better to eat?
In order to ensure normal life activities, prevent nutrient deficiencies and reduce the risk of chronic diseases, the Dietary Guidelines for Chinese Residents (2016) recommend cooking oil quantities of 25-30g.
Even for special groups of people who need to increase their total energy levels , pregnant women and breast mothers , the fat-to-energy ratio is required to be less than 30% of total energy .
Fats and fats can be roughly divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids according to their structure.
Too much saturated fatty acids increases the risk of developing related chronic diseases. Both the World Health Organization and the Dietary Reference Intake of Chinese Residents (2013 edition) recommend that saturated fatty acid intake be less than 10% of total energy.
Considering that saturated fatty acids can be obtained from animal foods such as meat, eggs and milk in daily diets, they can also be synthesized in the body. For polyunsaturated fatty acids that protect cardiovascular health, such as α-flaxic acid (Ω-3) and flaxic acid (Ω-6), most of them come from vegetable oils.
Therefore, it can be understood that 25-30g of cooking oil should be vegetable oil.
The more expensive the vegetable oil, the better?
There are many varieties of vegetable oil, and there are no small differences in price.
Among them, the high price of oil is basically because of the oil production, oil production, oil production costs and packaging materials of refined oil, and the health benefits of oil is not directly related.
The proportion of monounsaturated fatty acids and polyunsaturated fatty acids in vegetable oils is closely related to health.
Due to the different varieties of oil, the content and proportion of fatty acids will vary greatly. (pictured below)
For example, olive oil can be roughly divided into virgin olive oil and refined olive oil.
The price of virgin olive oil is high, but rich in antioxidants such as polyphenols, if used to stir-fry vegetables, it is easy to destroy, therefore, generally only used for cold mixing or filling.
Refined olive oil is similar to other refined vegetable oils, with high smoke points and suitable for stir-fry. However, in terms of price/performance ratio, it is better to choose rapeseed oil.
In addition, the ratio of vegetable oil central Asian lysic acid and flax acid should also be reasonable. The content and proportion of different vegetable oils are also different.
Therefore, can not eat only one oil for a long time, otherwise it may cause the body lack of certain fatty acids. It is best to store a variety of oils in your home and use them interchangeablely.
How to use oil for health?
Toxic and harmful substances can be produced if the oil temperature is too high or not stored properly during cooking. Once ingested, it can damage the body’s tissues and cells, causing chronic diseases and aging effects, and even cancerous.
Therefore, special attention should be paid to the following points.
Don’t cook food until it’s hot enough to smoke.
If you wait for the oil in the pot to smoke before frying vegetables, at this time the oil temperature is close to 250 degrees C, such a temperature will make grease deterioration, resulting in some peroxides and carcinogens.
Avoid the light and stay away from the stovetop.
The cooking oil after opening is recommended to be used within 3 months.
If the family population is small, it is recommended to use small bottles to avoid direct sunlight, away from the stovetop storage. Because in the case of light exposure and high temperature, the oxidation of oil can go bad very fast.
Do not reuse at high temperatures.
Many people use fried food oil and use it again at high temperatures, which is highly undesirable. Because oil is heated at high temperatures to produce trans fatty acids and toxic oil oxidation products, continued use can lead to a sharp increase in carcinogen production.
This kind of oil should avoid high temperature heating, can be used to make stews or flower rolls and other noodles.
Reduce cooking oil.
Regardless of the cooking oil used, the recommended daily intake for adults is 25-30g.
Choose steaming, boiling, stewing, cold mixing and other fuel-efficient cooking methods, reduce frying, frying, using air fryers, ovens, non-stick pans, electric cakes and other fuel-efficient kitchen utensils to cook.
To sum up, we still have to eat more vegetable oil on a daily basis, animal oil as little as possible to eat. When cooking to avoid hot oil smoke and then under the pot, reasonable diet, reduce the number of cooking oil calls, to ensure good health.