How to choose cooking oil?
Take a look at the level and select special level, first level.
From high to low, the order is special level, first level, second level, third level, and fourth level. (The highest standard for some oils is Grade 1) Grade 1 and Grade 1 edible oils are clear and transparent, with lighter aroma and taste, and less fumes when cooking. Grade 3 and 4 edible oils have a stronger aroma, taste and greater smoke. Check the quality when purchasing. Grade, the higher the quality, the better
Extra virgin olive oil
Second look at the process, choose cold pressing, no chemical additions, fresh nutrition. Pay attention to food safety and refuse bulk oils of unknown origin
Three looks at the nutritional content, a reasonable combination of omega-3, 6, and 9 fats
saturated fat increases cholesterol, eat less
monounsaturated fatty acidsΩ-9 is good for cardiovascular disease ;
Polyunsaturated fatty acids omega-3 and Ω-6 are beneficial to the brain and heart. Among them, ω-3 fatty acid is more advantageous. It is rich in α-linolenic acid and can be converted into EPA and DHA. Omega-6 fatty acid linoleic acid can Convert to ARA
100% walnut oil
Choose less edible oils rich in saturated fatty acids . It is recommended to be rich in omega-9 (olive oil, avocado oil, camellia oil )
and omega-3 fatty acids (flaxseed oil, walnut oil , perilla seed oil) oils
100% avocado oil
first-grade flaxseed oil
Fourth look at the packaging: Choose brown glass bottles, small packages, safe and fresh
How to eat?
Diversification, control the total amount and oil temperature
One type of each oil in the Ω-3, 6, 9 series, switch to
edible oil to control the total amount, 25-30g cooking oil per day for adults
Daily oil amount reference
recommended steaming, Boil, stew, stew, and fry less. It is recommended to use hot pot and cold oil for cooking. Stir-fry quickly for a short time. Do not burn the oil until it smokes, because the smoke from the oil will produce harmful substances.
