Salad oil: It can be eaten raw.
Salad oil is a kind of oil. The raw materials are generally soybeans and rapeseed, which are light in color, light in smell and less in impurities. The unsaturated fatty acid content of salad oil is above 80%, while the saturated fatty acid content is very low and the vitamin E content is also very rich. Salad oil can be eaten raw or used for cooking. Rapeseed salad oil is rich in oleic acid, which has better thermal stability than soybean salad oil and is suitable for daily frying. Soybean salad oil is rich in linoleic acid needed by human body, and its content can reach more than 50%. However, soybean salad oil is not resistant to high temperature and is not suitable for strong frying and frying food.
Peanut oil: choose a brand
High-grade peanut oil is a kind of high-grade edible oil with unique peanut fragrance and flavor. Peanut oil has a unique fatty acid composition, so it is generally semi-solid and turbid in winter or refrigerator. Its cloud point is 5℃, which is higher than ordinary vegetable oil. Peanut is easy to pollute Aspergillus flavus, and the toxin produced by Aspergillus flavus is highly carcinogenic, so raw peanut oil is very unsafe. Consumers must go to regular stores or supermarkets when buying, and choose high-grade peanut oil with brand guarantee. Peanut oil is rich in monounsaturated acids and vitamin E, and its thermal stability is better than salad oil. It is a high-temperature edible oil with excellent quality.
Tea Oil: Preventing Cardiovascular Diseases
Some areas in China are rich in tea oil. The fatty acid composition of tea oil is similar to that of olive oil, in which unsaturated fatty acids account for more than 90%, mainly monounsaturated fatty acids-oleic acid, accounting for 73%. The linoleic acid content is only 16%. Because the proportion of fatty acids in tea oil is reasonable, it is beneficial to prevent cardiovascular diseases, so it has attracted the attention of nutritionists.
Unrefined tea oil has an unpleasant smell and must be refined before it can be eaten. Refined tea oil has good flavor, storage resistance and high temperature resistance, and is suitable for cooking oil and frying oil. Families who like to use olive oil can use tea oil as a substitute.
Corn oil: lowering cholesterol
Corn oil is also called corn oil and corn germ oil. It is an oil extracted from the germ of corn seeds. Its fatty acid composition is very similar to sunflower seed oil, with 85% unsaturated acid, mainly oleic acid and linoleic acid, and the ratio is about 1∶2.5. Because its cholesterol-lowering effect is better than linoleic acid oil such as soybean oil and sunflower oil, corn oil is considered as an oil with high nutritional value. Corn oil is clear and transparent, and can be used as salad oil to make cold dishes and salads. At the same time, corn oil has strong thermal stability and can be used for cooking and frying.
Butter: Old people had better not eat it.
Butter contains more than 80% fat, more than 60% saturated fatty acid and about 30% monounsaturated fatty acid. Butter has good thermal stability, good plasticity and strong aroma, and is an ideal high-temperature edible oil. Among them, the content of vitamin E is relatively small, but it contains quite a lot of vitamins A and D. However, due to its high content of saturated fatty acids and cholesterol, it is not suitable for the elderly and hyperlipidemia patients as edible oil.
Blending oil: most suitable for daily cooking.
Blended oil is also a kind of oil, which is blended from several kinds of high-grade edible oils, among which soybean oil and rapeseed oil are the main ones, and it is more common to use a small amount of peanut oil to enhance fragrance. There are also blended oils based on sunflower oil and cottonseed oil. The nutritional value of blended oil varies with different raw materials, but it is rich in unsaturated fatty acids and vitamin E, with good flavor and stability and reasonable price, which is most suitable for daily cooking.
Sunflower seed oil: not suitable for frying.
Sunflower seed oil, also known as sunflower seed oil, contains 85% unsaturated fatty acids. The ratio of oleic acid to linoleic acid in unsaturated fatty acids is about 1∶3.5, and the linoleic acid content is high, which is similar to corn oil. Sunflower seed oil contains a lot of vitamin E and antioxidant chlorogenic acid, which has high nutritional value. Sunflower seed oil is light amber and light yellow after refining, which has a unique aroma. Refined sunflower seed oil is suitable for low-temperature stewing and frying, but not for fried food.
Olive oil: cold salad adds unique flavor
Olive oil is the most expensive of all kinds of edible oils, because the olive oil sold in China is mainly supplied by imports. The advantage of olive oil lies in its rich monounsaturated fatty acid-oleic acid. According to research, polyunsaturated fatty acids such as sulfinic acid and linolenic acid are easy to cause oxidative damage in the body, and excessive consumption is not conducive to health; Saturated fatty acids are easy to cause high blood lipids. Oleic acid, as a monounsaturated fatty acid, avoids two adverse consequences and has good heat resistance. Olive oil has a unique flavor and can be used for cooking, but it will add special flavor to food when used in cold salad.
Safflower oil: Suitable for stewing.
Safflower oil is obtained from safflower seeds and contains linoleic acid 73%-79%, oleic acid 13%-2 1%, and the rest is about 10% palmitic acid and stearic acid. The content of natural antioxidants in safflower oil is very low, and unless artificial antioxidants are added, it is easy to rancidity.
Safflower oil has poor thermal stability, so it is best used for cold salad and stew.
It should be noted that some "vegetable butter" or "vegetable butter" are products made by artificial hydrogenation of soybean oil, and their taste and cooking effect are similar to those of butter, and the proportion of fatty acids is also similar to that of butter. It does not contain cholesterol, but contains unhealthy "trans fatty acids", and its nutritional value is lower than butter, so children and the elderly had better eat less.
Use different oils for frying and cold salad.
1, peanut oil
Peanut oil is light yellow, transparent, clear in color, fragrant and delicious, and it is an easy-to-digest edible oil. Peanut oil contains more than 80% unsaturated fatty acids (including oleic acid 4 1.2% and linoleic acid 37.6%). In addition, it also contains 19.9% saturated fatty acids such as palmitic acid, stearic acid and arachidic acid.
Judging from the above, peanut oil has a good fatty acid composition and is easily digested and absorbed by the human body. According to foreign data, the use of peanut oil can decompose cholesterol in human body into bile acid and excrete it, thus 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. Choline in peanut oil can also improve the memory of 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, 0.4-19% oleic acid, 0.2-24% linoleic acid, 3 1-55% erucic acid and 0/-linolenic acid. In terms of nutritional value, the digestibility of rapeseed oil can be as high as 99%, which is beneficial to gallbladder function. When the liver is in a pathological state, the human body can also metabolize rapeseed normally. Rapeseed oil lacks essential fatty acids such as linoleic acid, and its fatty acid composition is unbalanced, and its nutritional value is lower than that of ordinary vegetable oil. In addition, rapeseed oil contains a lot of erucic acid, glucosinolates and other substances, which are generally considered to be unfavorable 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 common sesame oil and ground sesame oil, both of which are made of sesame oil. The fatty acids of oil extracted from sesame, whether sesame oil or 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 reached 98%. Sesame oil contains no harmful ingredients, but it is especially rich in vitamin E and linoleic acid. Regular consumption of sesame oil can regulate capillary permeability, strengthen the oxygen absorption capacity of human tissues, improve blood circulation, promote gonadal development, delay aging and maintain youthful appearance. Therefore, sesame oil is a high-quality edible oil with good edible quality and high nutritional value.
4. Cottonseed oil
Refined cottonseed oil is generally orange-yellow or brown, and the fatty acids contain palmitic acid 2 1.6-24.8%, stearic acid 1.9 -2.4%, arachidic acid 0.1%,oleic acid 18.0-30.7% and linoleic acid 44. Cotton clear oil contains a lot of essential fatty acids, and it is best to mix with animal fat, because the linoleic acid content in cotton clear oil is particularly high, which can effectively inhibit the rise of cholesterol in blood and maintain human health. The absorption rate of cotton oil in human body is 98%.
5. sunflower seed oil
The refined sunflower seed oil is clear and beautiful pale yellow or bluish yellow, with fragrant smell and pure taste. The composition of fatty acids in sunflower seed oil is influenced by climatic conditions. Sunflower seed oil produced in cold areas contains about 65438 05% oleic acid and 70% linoleic acid. Sunflower seed oil produced in warm areas contains about 65% oleic acid and 20% linoleic acid. The digestibility of sunflower seed oil is 96.5%. Rich in linoleic acid, it can significantly reduce cholesterol, prevent arteriosclerosis and prevent coronary heart disease. In addition, the content of tocopherol A with the strongest physiological activity in sunflower seed oil is higher than that in general vegetable oil. Moreover, the ratio of linoleic acid content to vitamin E content is relatively balanced, which is convenient for human body to absorb and utilize. Therefore, sunflower seed oil is an excellent edible oil with high nutritional value and beneficial to human health.
6. Linseed oil
Linseed oil is also called linseed oil. Linseed oil contains 9- 1 1% saturated fatty acid, 13-29% oleic acid, 15-30% linoleic acid and 44-6 1% linolenic acid. Linseed 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 much flax oleic acid, its storage stability and thermal stability are poor, and its nutritional value is also lower than that of edible oil mainly composed of linoleic acid and oleic acid.
7, safflower seed oil
Safflower seed oil contains 6% saturated fatty acid, 2 1% oleic acid and 73% linoleic acid. Because its main component is linoleic acid, its nutritional value is particularly high, which can prevent the deposition of human serum cholesterol on the blood vessel wall and prevent atherosclerosis and cardiovascular diseases. In the pharmaceutical industry, safflower seed oil can be used to make drugs to prevent and treat cardiovascular diseases, hypertension, liver cirrhosis and other diseases, such as Yishouning. In addition, safflower seed oil also contains a large number of medicinal components such as vitamin E, oryzanol and sterol, so it is known as a new "healthy oil" and "healthy nutritional oil".
8. Soybean oil
Soybean oil is dark in color and has a special bean smell; Thermal stability is poor, and more foam will be produced when heated. Soybean oil contains more flax oleic acid, which is easy to oxidize and deteriorate, resulting in "beany 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 5-9% linolenic acid. Soybean oil has a good fatty acid composition and is rich in linoleic acid, which can significantly reduce the serum cholesterol content and prevent cardiovascular diseases. Soybean also contains a lot of vitamin E, vitamin D and rich lecithin, which is very beneficial to human health. In addition, the human body's 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-"symptomatic" purchase
Starting from 10 and 1 this year, the mandatory national standards for peanut oil and soybean oil will be formally implemented. The new standard clearly puts forward the requirements for the source of raw materials and the identification of processing technology, which undoubtedly makes the public pay more attention to the quality and nutrition of edible oil. Recently, the reporter visited the relevant experts of Shanghai Nutrition Society and Dietotherapy Research Association. They believe that when buying edible oil, besides considering the brand, taste and price, there is also a "symptomatic" knowledge.
Soybean oil reduces the risk of heart disease.
Soybean oil contains linolenic acid which can lower blood pressure, and does not contain cholesterol. Clinical nutrition experiments have confirmed that besides high cholesterol, the other two risk factors of coronary heart disease are hypertension and vascular embolism. The composition of soybean oil can just reduce these two factors, which can significantly reduce the blood cholesterol of healthy adults and effectively reduce the risk of coronary heart disease.
Corn germ oil can inhibit cardiovascular diseases.
Hyperlipidemia is the main cause of cardiovascular diseases, and maintaining human fat at a normal level is an important means to prevent cardiovascular diseases. In addition to doing more outdoor exercise or eating more vegetables and fruits, corn germ oil is a kind of vegetable oil rich in unsaturated fatty acids, which can effectively control the blood lipid level and thus achieve the purpose of inhibiting cardiovascular diseases.
Raw olive oil helps digestion and absorption.
Primary olive oil contains unsaturated fatty acids and has strong antioxidant capacity. Rich oleic acid can enhance the contractility of gastrointestinal tract, improve the secretion function of pancreas, liver and gallbladder, protect intestinal mucosa, make food well absorbed in gastrointestinal tract and relieve constipation caused by various reasons.
Sunflower seed oil helps to prevent skin diseases.
Sunflower seed oil is a low-fat oil, in which linoleic acid content is as high as 66%, which is much higher than other oils on the market. In addition, sunflower seed oil also contains lecithin and carotene, but does not contain harmful substances such as erucic acid and cholesterol. Long-term consumption can prevent dermatosis, bronchiectasis and night blindness, lower human blood pressure and lower serum cholesterol.
Peanut oil lowers blood total cholesterol
Oleic acid contained in peanut oil can reduce blood total cholesterol and harmful cholesterol, but it can't reduce beneficial cholesterol. Oleic acid is called safe fatty acid in the field of nutrition, which can effectively prevent cardiovascular diseases. Compared with the basic diet, the peanut oil diet rich in oleic acid and peanut oil plus peanut diet, like the low-fat diet, both reduced the total cholesterol and harmful cholesterol.