How to choose cooking oil? How to choose cooking oil?

Each of these vegetable oils has its own advantages and disadvantages.

First of all, it's just cold-pressed oil.

Peanut oil is the most fragrant, if it is cold-pressed, it is because the peanuts are fried first, and then the oil is squeezed, and the smell of cooked peanuts is full of oil mills, and you can smell it from any distance.

Rapeseed oil is the most eaten vegetable oil by farmers, because rapeseed can be planted in a large area, leaving enough for their own food to sell for money, the main crop.

Corn oil consumption is not very common, mainly because the oil yield of corn is not high, which is about 5%, so there is very little corn oil alone. However, the processing value of corn is large, such as processing corn grits and corn flour, the corn germ will be separated separately, and then the oil will be squeezed, and the oil yield is close to that of peanuts, up to 28%, and the nutritional content is high.

Sunflower oil has expanded greatly in recent years, and it is also a high-quality edible oil.

Let's talk about the bad ones.

The biggest problem with peanut oil is that peanuts are prone to mold and spoilage. It's not like other grains, just pick out the moldy ones and throw them away. Peanuts will produce aflatoxin when they are moldy, and they cannot be thrown away.

For example, if there are a few grains of bad rice in 10 catties of peanuts, the oil squeezed out is not a qualified product. Unless it is a large factory product, the squeezed oil is filtered in a standardized manner, and there is no aflatoxin in it. The oil squeezed by other small workshops dare not say that it is qualified, and the key is filtration, although it smells and tastes very good.

Canola oil, corn oil, sunflower oil, all have genetically modified organisms. Although there is strict control and no one is allowed to enter the edible range of people, no one dares to say which is and what is not.

The method of refining is also worth mentioning. The refined oil is very clean, only the oil remains, and all harmful substances such as genetically modified ingredients, aflatoxin, pesticide residues, and heavy metal herbicides are gone. However, there is a flotation agent residue, and there is no taste of vegetable oil.

Finally, how to choose cooking oil.

The first selection of cold-pressed peanut oil from a big factory has all the nutritional taste of peanuts, and there is no aflatoxin residue, and peanuts have not been genetically modified, which is more expensive than other similar products.

The second selection of local products, tea oil produced by traditional technology. This oil is more nutritious than the world's first olive oil, the best vegetable oil, both in terms of nutrition and taste. It's just that there are a lot of counterfeits and dopings, so pay attention to screening when buying.

There are also traditionally squeezed sesame oil, such as Henan's small grinding sesame oil, which is very fragrant, and is used for seasoning, and is reluctant to stir-fry.

Third, select refined oil. Compared with peanut oil and rapeseed oil in small workshops, the safety indicators can be assured, that's all, and the taste is not good.

The first stage of pressing peanut oil can be.

1. Frying: peanut oil.

When cooking fried food, be sure to choose an oil that is resistant to high temperatures (high smoke point) to prevent the oil from changing under high temperature conditions and producing carcinogens that are harmful to your health.

Field experiments found that in soybean oil, olive oil, peanut oil, sunflower oil, and rapeseed oil, the smoke point was in the following order: peanut oil, soybean oil, rapeseed oil, sunflower seed oil, and olive oil. Therefore, fried food is more suitable for peanut oil, but it should also be eaten sparingly.

2. Stir-fry: rapeseed oil.

Stir-frying is a cooking method that is used more in life, and the main focus on the fatty acid content when choosing edible oil.

The fatty acids in the oil include saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids, among which, saturated fatty acids are the separate attack factors of the cardiovascular system, and polyunsaturated fatty acids and Kaishen monounsaturated fatty acids are beneficial to the human body, and the content of monounsaturated fatty acids is slightly higher.

Relatively speaking, rapeseed oil is higher in monounsaturated fatty acids and lower in saturated fatty acids, making it a good choice for stir-frying.

1. Olive oil

The content of monounsaturated fatty acids (oleic acid) in olive oil is as high as 83%. Monounsaturated fatty acids can reduce insulin resistance, reduce total blood cholesterol, triglycerides and LDL, increase HDL, which is beneficial to human health, and reduce the risk of macrovascular disease'Fatalness.

Recommendation: Olive oil should be the first choice for edible oil for middle-aged and elderly people.

Usage: Olive oil has a light aroma and is suitable for making cold dishes. It can also be eaten after boiling vegetables with water and pouring olive oil. When stir-frying with olive oil, the olive oil will not be affected when the oil temperature does not exceed 190 degrees Celsius.

Dosage: It is recommended to consume olive oil every day or every other day, with a total of no more than 35 grams per day.

2. Peanut oil

Contains a large amount of oleic acid, linoleic acid, lecithin and other nutrients, and the content of monounsaturated fatty acids is 40%. Peanut oil** is lower than olive oil and is more resistant to high temperatures.

Recommendation: For those who are sensitive to **, peanut oil can be used as the main cooking oil.

Usage: Heat the frying pan and pour in peanut oil, and the oil can be heated for 7 to 8 minutes to avoid burning to the point of smoking.

Dosage: Do not exceed 25 grams per day. Middle-aged and elderly friends with hyperlipidemia, obesity, diabetes, etc., should not exceed 20 grams per day.

3. Soybean oil

Soybean oil is relatively low in monounsaturated fatty acids, about 20%.

Recommendation: Soybean oil and olive oil are eaten alternately, which can effectively supplement the deficiency of monounsaturated fatty acids in soybean oil.

Usage: Heat the wok and pour in the soybean oil, heat slightly before cooking.

Dosage: Do not exceed 25 grams per day. Middle-aged and elderly friends with hyperlipidemia, obesity, diabetes, etc., should not exceed 20 grams per day.

4. Rapeseed oil

The digestion and absorption rate of rapeseed oil is relatively high, but some rapeseed oil contains relatively high erucic acid, which affects its nutritional value.

Recommendation: Try to consume canola oil.

Usage: Heat the frying pan and pour in rapeseed oil, and burn for a while to allow part of the erucic acid to volatilize.

Dosage: Do not exceed 25 grams per day.

1. Eat only one type of oil for a long time

Olive oil should be eaten alternately with soybean oil, corn oil, sunflower oil, which is rich in polyunsaturated fatty acids, and flaxseed oil, which is rich in -3 polyunsaturated fatty acids. You can't simply think that only olive oil is the best, and you don't need to eat any other oil.

As a pure energy food, excessive use of edible oil will have a certain negative impact on the human body, so it is best to limit household cooking oil to 25 30 grams per person per day (that is, about 3 tablespoons of household tablespoons).

3. Pour oil first and then **

When stir-frying, don't pour oil first, and wait for the oil pan to smoke before starting to stir-fry. When the oil pan is smoking, the oil temperature is often already above 200 degrees, and if the food is put into the pan at this time, the carcinogens produced will increase the risk of cancer.