Common edible oils are peanut oil, rapeseed oil, soybean oil, olive oil and animal oil.
In addition to different flavors, the biggest difference between different oils lies in the different types and composition ratios of fatty acids. What are the characteristics of each oil? Which one is more recommended in combination with the dietary characteristics of most people?
High oleic acid type (olive oil, tea seed oil)
Olive oil contains more than 80% unsaturated fatty acids, of which more than 70% are monounsaturated fatty acids, namely oleic acid. Eating oil rich in oleic acid is beneficial to lowering blood fat, anticoagulation and preventing the formation of atherosclerotic plaques.
Olive oil also contains antioxidants-olive polyphenols, squalene and β-sitosterol, which help to prevent cardiovascular diseases.
Tea seed oil and olive oil are very similar, both belong to high oleic acid vegetable oil, and its oleic acid content is even higher than olive oil, reaching more than 80%, and its nutritional value and therapeutic function are equivalent. Compared with olive oil, domestic tea seed oil is more cost-effective.
Soybean oil stew is more suitable.
Advantages: The fatty acid composition of soybean oil is linoleic acid 5 1.7%, oleic acid 22.4%, linolenic acid 6.7%, palmitic acid1.1%. Soybean oil is a high linoleic acid vegetable oil because it is rich in linoleic acid, as are corn oil, sunflower oil and wheat germ oil. Soybean oil, corn oil and sunflower oil are all rich in vitamin E. In addition, soybean oil contains lecithin, corn oil contains antioxidant ferulate, and sunflower oil contains phytosterol and phospholipid, all of which have health care functions. In contrast, it is recommended to squeeze sunflower seed oil because it contains more antioxidant components than other oils.
Disadvantages: Because linoleic acid and linolenic acid are not heat-resistant, these oils are prone to oxidative polymerization after frying or repeated heating, which is harmful to health.
Edible suggestion: Because this vegetable oil is afraid of heat, it is suitable for stews and daily cooking, but the temperature should be controlled to prevent the oil pan from smoking, and the oil should be cooled in a hot pan. If it is used for cooking, it is very inappropriate. Some raw materials of soybean oil use genetically modified soybeans, and genetically modified products are still controversial. If you can't accept it, you can buy oil marked "without genetically modified ingredients".
Peanut oil-the most delicious edible oil
It has a unique peanut flavor. Peanut oil has a reasonable fatty acid composition, containing 40% monounsaturated fatty acid and 36% polyunsaturated fatty acid, and rich in vitamin E. However, peanut is easy to pollute Aspergillus flavus (most peanut oil in the market is impure), so try to choose the best quality peanut oil. It can decompose cholesterol in human body into bile acids and excrete them, thus reducing the cholesterol content in plasma. Peanut oil also contains phospholipids, vitamin E and other substances beneficial to human body, which can prevent chapped skin from aging.
Peanut oil is a little expensive, but it is easy to digest edible oil.
Peanut oil has a good fatty acid composition, which can be easily digested and absorbed by human body, and can reduce the cholesterol content in plasma.
Corn oil-the home base of vitamin e
The main components of corn oil are more than 86% unsaturated fatty acids, vitamin E and antioxidants. Patients with cardiovascular and cerebrovascular diseases should often eat corn oil to play a health care role, and it is also easy to be digested and absorbed by the human body. It also has a good anti-aging and antioxidant effect! It is suggested that corn oil can be used for cooking and cold salad.
Corn oil itself does not contain cholesterol, but it can dissolve cholesterol accumulated in blood, and has a positive preventive and therapeutic effect on senile diseases such as arteriosclerosis and diabetes.
Corn fume has a high point, which is very suitable for fast cooking and frying food. I like to "rush" soup with corn oil.
Sunflower seed oil contains a lot of unsaturated fatty acids such as linoleic acid, which can promote the regeneration and growth of human cells, protect skin health and reduce the accumulation of cholesterol in blood. It is an advanced nutritional oil.
Of course, it is also more expensive.
How to choose good quality edible oil?
The quality of edible oil is directly related to our health. Pay attention to the following aspects when buying edible oil:
Viewpoint: Soybean oil with good color and quality is dark yellow, generally light yellow; Rapeseed oil is yellow, with some green or golden yellow; Peanut oil is light yellow or light orange; Cottonseed oil is light yellow; Sesame oil is orange or brown.
Smell: You can put a drop or two of cooking oil on your palm, rub your hands together and heat them, then smell them carefully. You can buy it if there is no peculiar smell (spicy or irritating smell).
Appearance: high transparency, less moisture and impurities, good quality. Good vegetable oil, after standing for 24 hours, should be clear and transparent, without turbidity, precipitation and suspended matter. Such as poor transparency, increased viscosity and bubbles, may be signs of deterioration.
Taste: Put a little oil on chopsticks and put it in your mouth. If it is bitter, burnt or rancid, it should not be bought or eaten.
Inspection: Take one or two drops of oil from the bottom of the reservoir and coat it on flammable paper. If the combustion is abnormal, it will make a "squeaking" sound, indicating that the water content in the oil exceeds the standard and it is an unqualified product. There is a "beep" explosion when burning, indicating that there may be impurities in the oil.
Now you know how to choose oil! I wish you all good health!
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