From a health perspective, using various cooking oils alternately when cooking will provide a more balanced nutrition. In terms of specific selection, different cooking methods have their preferred oils. What oil is used for frying? When cooking fried food, be sure to choose oil

From a health perspective, using various cooking oils alternately when cooking will result in more balanced nutrition. In terms of specific selection, different cooking methods have their preferred oils.

What oil is used for frying?

When cooking fried food, be sure to choose oil that can withstand high temperatures (high smoke point) to prevent the oil from producing harmful substances at high temperatures. The fatty acids in

oil include saturated fatty acids , polyunsaturated fatty acids , and monounsaturated fatty acids .

Generally speaking, oils with high saturated fat content have better heat resistance, such as coconut oil , butter (fat separated from milk) , palm sap oil , etc. Saturated fat accounts for 1 respectively. .4%, 6%, 5.9%, which can be preferred when frying.

However, excessive intake of saturated fat will increase the risk of ischemic heart disease. Among several common cooking oils, peanut oil can also be used when frying food. However, soybean oil, corn oil, sunflower oil, etc. are not suitable for high-temperature frying , and their thermal stability is not as good as peanut oil.

5.6%

8.0%

3.8%

9.3%

4.5%

4.6%

2.4%

植物油脂肪组成
油类	饱和脂肪酸	多不饱和脂肪酸	单不饱和脂肪酸
大豆油
花生油
	4.5%
玉米油
	0.6%
菜籽油

.3%

6.8%

4.0%

橄榄油

4.1%

.1%

8.6%

葵花籽油

1 .4%

3.9%

1.6%

Data source: " Chinese Food Composition Table Standard Edition 6th Edition Volume 1"

What oil to use for cooking?

Moderate intake of polyunsaturated fatty acids and monounsaturated fatty acids is good for the body. Relatively speaking, rapeseed oil has higher monounsaturated fatty acids and lower saturated fatty acids, making it a good choice for cooking. Others such as refined olive oil, peanut oil , etc. are also available.

What kind of oil is used for salad?

It is recommended to use virgin olive oil for cold dishes. In addition, sesame oil, sesame oil, linseed oil , purple seed oil , etc. can also be used for cold dishes.

Long-term consumption of olive oil can help reduce cholesterol and prevent the occurrence of cardiovascular diseases. In addition, olive oil can prevent premature brain aging and protect the skin.

Finally, it needs to be emphasized that no matter which cooking oil you choose, you must pay attention to three points:

1. Do not exceed the amount: 25 grams (about two and a half tablespoons) per day, and the maximum should not exceed 30 grams.

2. Reasonable cooking: temperature (below 150 degrees), hot pot and cold oil, don’t emit oil smoke, try not to eat fried food.

3. Control the proportion of fatty acids: polyunsaturated fatty acids can be divided into ω-3 and ω-6 series. The intake ratio of the two is :4~6 is better. An unreasonable ratio will accelerate the oxidation of Reacting to brings problems such as aging and chronic diseases.

Nutritional classification of edible oils

Data source: "Dietary Guidelines for Chinese Residents 2022"

Department of Clinical Nutrition, Peking Union Medical College Hospital

Professor Yu Kang