1 1 Nutritional value of common oils and fats
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. 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.
3. Rapeseed oil
Rapeseed oil, commonly known as vegetable oil, is also called coriander oil, which is a transparent or translucent liquid obtained by squeezing the seeds of rapeseed. 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. Moreover, rapeseed oil contains almost no cholesterol, so people who control cholesterol intake can safely eat it. However, rapeseed oil lacks essential fatty acids such as linoleic acid, and its fatty acid composition is unbalanced, so its nutritional value is lower than that of ordinary vegetable oil. If it can be eaten with high quality edible oil rich in linoleic acid, its nutritional value will be improved.
In addition, rapeseed oil is an oil with particularly high erucic acid content. Whether it will cause myocardial fat deposition and damage to the heart is still controversial, so patients with coronary heart disease and hypertension should pay attention to eating less.
4. 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.
5. Corn oil
The fat content of corn germ is between 17%-45%, accounting for more than 80% of the total fat content of corn. The fatty acid content in corn oil is as high as 80% ~ 85%. Corn oil itself contains no cholesterol, which can dissolve cholesterol accumulated in blood, thus reducing the hardening effect on blood vessels.
Corn oil is also heated and can be used for frying, but like sunflower oil, it contains higher omega-6 fat, so it is not suitable for repeated use.
6.olive oil
Olive oil is an excellent non-drying oil. More than 2/3 of the fat in olive oil is monounsaturated. Olive oil contains high content of unsaturated fatty acids. It is digested and absorbed by human body, so it has high nutritional value. Primary olive oil can also prevent heart disease and cancer.
Olive oil has high thermal stability and is very suitable for high-temperature cooking. As long as the highest temperature does not exceed 190 degrees, olive oil will not decompose, so it can be reused by filtering with gauze or filter paper after frying. Moreover, although the food fried with olive oil is golden and crisp, the oil will not penetrate into the food, so it will be lighter and easier to digest. In addition to cooking, olive oil can also be used to make cold dishes, or sprinkled on cooked dishes.
7. 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.
8. 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. Cold pressed linseed oil is rich in ω-3, which belongs to "essential unsaturated fatty acids" and is extremely important to human body, but it cannot be synthesized by itself. Must be ingested in vitro to meet the important substances needed by the human body. ω-3 is rich in marine animals and plants such as seals, deep-sea cold-water fish, seaweed, flax plants and walnuts. Linseed oil is the vegetable oil with the highest ω-3 content on land, and it is called "liquid gold" because of its importance to the body.
In addition, because of the high content of linseed oil and poor storage stability and thermal stability, linseed oil is not suitable for hot frying, but more suitable for cold salad. Store in a cool place, not for too long.
9, 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%.
10, 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".
1 1, grape seed oil
Grape seed oil is extracted from grape seeds by the highest cold pressing method. The main components are linoleic acid and proanthocyanidins, and the linoleic acid content is above 70%. Linoleic acid is a kind of fatty acid which is necessary for human body but cannot be synthesized by human body. Grape seed oil can also prevent and treat cardiovascular diseases and lower serum cholesterol and blood pressure.
Grape seed oil is resistant to high temperature and is very suitable for all kinds of hot frying.