Living at home, firewood, rice, oil, salt, sauce, vinegar, and tea are all closely related to our lives, especially edible oil, which is an indispensable raw material when we cook dishes.
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Edible oils on the market are divided into different brands and types, including peanut oil, rapeseed oil, soybean oil, sunflower oil, etc. There are great differences in taste and quality between high-quality and low-quality oils.
When choosing edible oil, you will be dazzled when you look at the shelves full of edible oil. When undecided about which oil to buy, everyone thinks that the good brand or the high price is the good one. Aren't those cheap edible oils good edible oils?
Today, the editor will teach you 4 tips for choosing edible oil. After learning, you can pick out "high-quality and good oil" at a glance.
When buying oil, you must know how to read the nutrition label.
01See the ingredient list.
When buying edible oil, you must carefully observe the ingredient list to see if any genetically modified raw materials have been added, such as genetically modified soybeans and genetically modified rapeseed.
According to relevant regulations, genetically modified foods should be clearly and prominently marked on labels and instructions. Although so far, it has not been confirmed that genetically modified foods are harmful to the human body, but for the sake of health, when buying edible oil, it is best to choose non-GMO edible oil.
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02 Look at the nutritional ingredients
All edible oils are marked with nutritional ingredients, here we focus on: Fat and vitamin E content higher. Then look at the cholesterol and sodium content. These two contents must be zero. If not, the quality is not good, and it is not recommended for older people to eat.
Because middle-aged and elderly people consume too much cholesterol, it is easy to cause high blood pressure, coronary heart disease and other diseases. So when buying oil, be sure to pay special attention to its nutritional content.
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03See the processing technology
The processing technology of edible oil is generally divided into two types: pressing and leaching .
The cost of the pressing process is higher, and it uses a purely physical method to separate the oil from the raw materials through pressure, which retains more nutrients, and produces fewer harmful substances during the production process.
The cost of the leaching process is low. The raw materials are melted in an organic solvent, and then extracted at high temperature. It is inevitable that there will be solvent residues in the leaching process, so it is recommended to buy edible oil with a pressing process when purchasing.
Under normal circumstances, the edible oil of the pressing process on the market is more expensive than the edible oil of the leaching process.
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04See the edible oil grade
According to the relevant national standards, edible oil is divided into first, second, third and fourth grades according to the degree of refining. Many people think that the higher the grade, the higher the quality of the oil, which is wrong.
The primary oil and secondary oil are highly refined , and have the characteristics of less impurities, high purity, light color, and no oil fume when cooking, suitable for stir-frying and frying. The disadvantage is that it is over-refined, which causes the loss of nutrients in the oil, such as carotene and vitamin E.
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and the third-grade oil and the fourth-grade oil are less refined , and have the characteristics of many impurities, dark color, and large oil smoke when cooking, which is more suitable for low-temperature cooking. Although it has many shortcomings, it retains the nutrients to the greatest extent.
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Whether it is a first-class oil or a fourth-class oil, as long as it meets the national standard, it can be eaten normally, and the nutritional content is also similar, but it is suitable for different cooking methods, we can according to our own needs to choose.
When you like the flavor of a certain vegetable oil, it is recommended to choose grade 3 and grade 4 products; when we cook light food, it is recommended to choose grade 1 and grade 2 products.
In the product standard, the requirements for gas and taste indicators are: the first and second grades are odorless or odorless, with good taste and good taste; the third and fourth grades are the inherent smell of a certain oil and no odor.
To sum up: When buying oil, you should choose oil with pressing process + non-GMO + vitamin and high fat content. As long as these words are on the package, no matter how cheap the price is, it is high-quality oil.
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Suggestions for daily edible oils , rapeseed oil, olive oil, corn oil, etc.
❷ "Dietary Guidelines for Chinese Residents" recommends that residents consume 25~35 grams of edible oil per day, which is healthier to consume this amount of oil every day.
❸ No matter what oil you use, try to lower the cooking temperature and reduce the cooking time.
❹ When placing cooking oil, keep it away from the stove, and do not put it in a place with high temperature, because high temperature will speed up the oxidation of oil and shorten the service life of cooking oil.
❺ When buying cooking oil, don’t think that the bigger the barrel is more cost-effective, you should buy it according to your personal use. If you usually cook a lot, buy a large barrel. If you cook less frequently, buy a small barrel The longer you leave it, the more likely it will go bad.
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In addition, many people like to buy cooking oil from small workshops, thinking that the oil there is made by hand, and it is safer to eat, especially the earth-pressed peanut oil. In fact, this idea is wrong.
Peanuts have a characteristic that they are particularly prone to Aspergillus flavus. Some black-hearted small workshops often have aflatoxins exceeding the standard, under the name of the pressing method, but secretly using the leaching method.
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We should choose edible oil that meets the above conditions and has quality assurance.
To choose a safe, healthy and suitable edible oil, start from learning to read the label, from the production date to the production raw materials, production process, nutritional ingredients, all the "secrets" of edible oil are here, pick up the one in the kitchen now Edible oil, see how much you understand?
Source: High Quality Living Home WeChat ID: gzlshzs
