There are many types of edible oils in life, such as soybean oil, peanut oil, corn oil, lard, sesame oil, olive oil, etc. Which oil is healthier? Some people say that soybean oil is the most unhealthy, is it really the case?
Soybean oil is the most unhealthy and has the greatest harm?
There are rumors online that soybean oil is unhealthy and is produced with crude chemical solvents, but in fact it is not the case.
Soybean oil is a vegetable oil extracted from soybeans. The extraction methods include pressing method and leaching method . These two extraction methods are safe modern processes.
Although organic solvent is required to refine soybean oil by chemical solvent leaching method, it will be removed during subsequent processing. Therefore, as long as is qualified leaching oil is that meets national standards. Therefore, soybean oil is also a healthy cooking oil.
in soybean oil is rich in linoleic acid and some linolenic acid , containing very little saturated fatty acids. According to clinical nutrition experiments, vascular embolism and hypertension and are common factors that cause coronary heart disease, and linolenic acid can just reduce these two factors. In addition, soybean oil also contains relatively rich vitamin E, and a small amount of carotene .
Since the linolenic acid and linoleic acid contained in soybean oil are heat-resistant substances, they are prone to affect human health due to oxidative polymerization when repeatedly heated or fryed. Therefore, soybean oil is usually used for low-temperature cooking, such as mixing fillings, making soup, making pasta and stewing, etc., and cannot be used for long-term high-temperature fried foods.
Different types of edible oils, which one is healthier?
There are many types of edible oils, each with its own advantages. Which oil is healthier?
, Peanut Oil
Peanut Oil is an oil extracted from peanuts. It has a fragrant smell and a light yellow color. It is a cooking oil that is easier to digest by the human body. Peanut oil contains more than 80% unsaturated fatty acids, and the zinc element it contains is also higher than other fats. Peanut oil can effectively delay brain aging.
For people who are prone to lack of unsaturated fatty acids in their diet, peanut oil can be given priority, and peanut oil can tolerate high temperature and can be used for baking, stir-frying, long-term cooking and other purposes.
, olive oil
In the Mediterranean coastal countries, olive oil, as a traditional cooking oil, has a clear fragrance. It is mainly composed of oleic acid , mono unsaturated fat accounts for about 72% of the total fat, and contains a small amount of polyunsaturated fatty acids, saturated fatty acids, vitamin K, vitamin E, etc.
In addition, olive oil is also rich in olive polyphenols, which have a variety of nutritional functions for the human body. However, since the olive polyphenol has poor thermal stability, it is best not to use olive oil for high-temperature frying, and it is more suitable for cold salads, etc.
Rapeseed oil is an oil extracted from rapeseed seeds. Its color is golden or brown-yellow. Its fatty acid content is similar to peanut oil, and it is rich in carotene, vitamin E, phospholipids and various fatty acids.
The human body's absorption rate of rapeseed oil can reach 99%, which has the effect of delaying aging and softening blood vessels. It is suitable for people with high cholesterol . Rapeseed oil is suitable for general stir-frying dishes when cooking.
, corn oil
Corn oil is a edible oil extracted from corn germ. It contains up to 80% to 85% of unsaturated fatty acids , and is rich in a variety of vitamins and minerals, rich in phospholipids and gluten sterols that help reduce human cholesterol , which can dissolve cholesterol in the blood to a certain extent, and has a certain preventive and therapeutic effect on the three highs.Corn oil is intolerant to high temperature , and is more suitable for fast cooking.
, lard
lard is an animal fat and can provide the human body with essential fatty acids. Moreover, lard can promote the body's absorption of fat-soluble vitamin and can also provide the human body with calories.
However, the main ingredient of lard is fat, and it is basically saturated fat , which contains very few unsaturated fatty acids. If you consume too much , it is easy to increase the risk of cardiovascular disease , so you should pay attention to controlling the amount of lard. If you lack fat-rich foods such as meat in your daily diet, you can cook with lard appropriately.
, sesame oil
Sesame oil contains about 150% oleic acid and 50% linoleic acid . Linoleic acid is one of the essential fatty acids for the human body, and sesame oil contains a lot of vitamin E and vitamin K, and is also rich in sesameol and sesameol.
These substances have good antioxidant properties, and many experiments have found that they have good nutritional functions. Sesame oil is usually not used for stir-frying. is mainly used as a condiment bibimbap or as a mixing dish.
No matter which type of cooking oil it is, it has its own different advantages. When choosing, it varies from person to person, and each has its own advantages. There is no healthiest oil, only the healthiest way to eat it. Only by using oil scientifically can it be healthier for the human body.
Only by fulfilling these 4 requirements can you be considered scientific oil
Be careful to avoid purchasing low-priced blending oil, because there are many inferior blending oils on the market, which can easily cause harm to the human body; in addition, edible oil should be used within three months after opening.
Although the shelf life of most edible oils can reach more than one year, once opened, they usually only last for three months. Moldy oils contain aflatoxin , which is very harmful to human health. In addition, we must also learn to use oil scientifically.
Control the amount of cooking oil
Either intake of vegetable oil or animal oil can easily lead to obesity, which will increase the risk of chronic diseases such as hypertension, atherosclerosis, diabetes , hyperlipidemia and other chronic diseases.
Therefore, when cooking, you should control the amount of oil. It is recommended that healthy adults should not consume more than 25 grams of cooking oil per day intake of . It is best to use an oil pot with a scale in the home to achieve quantitative oil use and control the total amount.
Choose healthy cooking methods
Cultivate a light diet that is not greasy and light. When cooking, try to choose a method that uses a small amount of cooking oil, such as Steam, mix, stew, smooth, boil, stir-fry , etc. You can also use the frying method instead of frying, which can also reduce the intake of oil.
Eating different types of vegetable oils
Different vegetable oils have different nutritional characteristics. According to the oil recommendations in the " Chinese Resident Dietary Guidelines ", it is best to eat different types of edible oils, choose different types of vegetable oils, and let A variety of oil tankers eat . You can mainly use small packaging when purchasing, so that the types of edible oils can be changed regularly.
Reduce the total amount of fat intake
In the diet, pay attention to avoid intake of excessive fat. In addition to cooking oil, we must also control the fat sources in other foods, such as fried foods, and reduce oil-processed foods such as margarine, hydrogenated oil .
When purchasing food, you should also read the logo carefully to determine the fat content in the food. It is best to control the intake of fat at about 20% to 30% of the total calories.
Oils and fats have many important effects on the human body, but intake of too much oils will also affect health. Therefore, we must use oil scientifically and choose the cooking oil that suits us according to our own situation. #统后后后后后后#
Reference:
[1] "Which oil, rapeseed oil, peanut oil, and corn oil is healthier? 》. Bayannur Evening News.2022-09-22
[2] "Answer questions and answer questions | Which is healthier, sesame oil or olive oil? 》. China Food Industry Magazine.2022-10-15
[3] Which animal oil is better? 10 suggestions to help you eat oil healthily》. People's Daily .2020-09-12
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