Daily use of oil 25 grams of various fats and oils in the role of different effects on blood lipids, but the role in the provision of energy is basically the same. No matter what kind of fat, if you eat too much, it will cause obesity. One gram of fat contains 9 kcal of calories, which is more than twice that of starch. Two teaspoons of cooking oil contain half the weight of a bowl of rice, but the size of the oil is much smaller, and therefore it often eats more oil. Dishes are easy to gain weight. Nutritionists recommend eating 25 grams a day. This requires cooking can not be oily, nor can often eat fried foods, each meal can only have one or two stir-fries, a lot of cold and stew cooking methods.
Mixing and mixing more healthy and beneficial to the balance of dietary fatty acids is beneficial to health. However, when mix and match, the fatty acids should be evenly mixed. For example, soybean oil and sunflower oil are mainly polyunsaturated fatty acids. Therefore, soybean oil blended tea seed oil is better than soybean oil mixed sunflower oil.
Zhang Jian, a researcher at the China Center for Disease Control and Nutrition, stressed that the health effects of different types of fatty acids are not the same, and a reasonable proportion is very important. At present, the rational ratio of saturated fatty acid, monounsaturated fatty acid and polyunsaturated fatty acid in diet is 1:(1-1.5):1.
Cooking oil and storing stoves Many housewives find it convenient to cook. They often put their cooking oil on the stove. As everyone knows, this way of placing is unscientific, it is easy to cause deterioration of edible oil.
Because the temperature near the stove is usually very high, at high temperatures, the oxidation reaction of the oil will accelerate, and it is prone to rancidity. In addition, the light produced by the fire will also accelerate the rancidity of the oil. The vitamins A, D, and E are oxidized to varying degrees to reduce their nutritional value and produce aldehydes and ketones that are harmful to the human body.
In addition, it has been experimentally proven that if the lid is not sealed after being opened, merely screwing on the lid does not completely isolate the oxygen. In this case, after three months of storage, their peroxide value will exceed the national standard. If the oil is placed in oil cans that are in free contact with the outside air, or even in open containers, the oxidation level will exceed the national standard in only one week.
However, this is still the case when the oil does not see sunlight. Oxidation of fats and oils is very much like light, so if you put the oil in the light conditions, its oxidation reaction rate will increase 20 to 30 times.
The experiment also found an interesting phenomenon: the higher the grade of cooking oil, the faster the oxidation rate after encountering oxygen. This is because of the high level of oil refining, and the naturally occurring antioxidant components in the seed, such as vitamin E and various polyphenols, are also removed in the refining process, so that their oxidation resistance is natural. It fell. At present, urban people mainly eat a cooking oil, so it is also the most easily oxidized oil.
The optimal storage temperature for cold storage is 10°C to 25°C. When not in use, grease should be kept away from heating pipes, high-temperature electrical appliances, etc., in addition to the stove. Family oil is best bought now and eaten, use no more than one year.
It is best to store the edible oil in the dark and in a ventilated place in the dark, because the ultraviolet and infrared rays in the sunlight will also promote oxidation of the grease and formation of harmful substances.
After picking up the containers to buy vat cooking oil, pour them into the oil jug, and immediately tighten the lid tightly to close it again.
Do not put oil directly in the bucket each time you cook, which means that a large amount of new oxygen enters the drum every day. The amount of oil stored in the oil tank should be the amount consumed within one week. It's best to buy oil cans that have screwed on the lid, or covered oil bottles. Don't put oil in open-open containers.
In addition, new and old oils should not be mixed as much as possible because the oxidation of grease can be "infected."
According to the needs of the human body selection of edible oils, fatty acids, types of edible oils, main effects, applicable population, high saturated fatty acids. Palm oil, coconut oil, etc. Provide energy to the body; increase body cholesterol and neutral fat. Vegetarians or those who seldom eat meat foods.
Higher monounsaturated fatty acids. Olive oil, tea oil, canola oil, etc. Regulate blood lipids and cholesterol levels. All kinds of people, especially middle-aged and elderly patients with high blood lipids.
Higher polyunsaturated fatty acids. Corn oil, sunflower oil, soybean oil, etc. Linoleic acid is rich in vitamin E content. All kinds of people, especially people who eat more animal foods and fewer plant foods.
Other: peanut oil and sesame oil, the content of various types of unsaturated fatty acids are relatively balanced.
According to the cooking method, the critical temperature of cooking oil to make oil smoke is called the smoking point. After this point, it means that some substances in the oil have changed under the effect of heat, and some of them may be carcinogens.
Various cooking oils have different smoke points. Low smoke points are only suitable for cold eating; high smoke points can be used to fry foods. In other words, frying and frying can generally be done with cooking oils with better heat stability, and stewed and non-smoked, low-temperature cooking can use slightly lower heat resistance.
Suitable for salad oil: virgin olive oil, grape seed oil, wheat germ oil, flaxseed oil, salad oil, etc.
Suitable for low-temperature frying oil: rapeseed oil, soybean oil, corn oil, sunflower oil and so on.
Suitable for high temperature frying oil: After refining olive oil, rice bran oil, peanut oil, tea oil and so on.
Selection of oil Raiders 1. Look at the grade in accordance with relevant national standards, commercial cooking oil must be classified according to quality and purity, to achieve the corresponding quality indicators. It is recommended that consumers select all grades of cooking oils, which undergo sedimentation, degumming, deacidification, decolorization, alkali refining, etc., and are pure, fresh, free of toxins, and have minimal impurities.
2. Look at the variety of current commercial cooking oil has a single source of oil, such as tea seed oil, soybean oil, peanut oil, etc., which contains the characteristics of each of the fatty acids; there are also several oil mixed oil, that is, blending oil. The raw materials of the blended oil are usually soybean oil, rapeseed oil, peanut oil, cottonseed oil, sunflower oil, and corn germ oil.
3. Looking at the production date When purchasing many foods, consumers like to take a closer look at the production date and shelf life; however, many people ignore this when buying oils. In fact, the relationship between the quality of oil and freshness is extremely close. Fresh oils contain less free radicals and other oxidizing substances and are also rich in vitamin E, and the health hazards of old oils cannot be ignored.
Should try to choose the production date is short, lighter colors, clear and transparent oils, preferably in the preservation of oil under light conditions. The quality of bulk oils without a production date cannot be guaranteed, and the problem of excessive acid values ​​and peroxide values ​​is likely to occur, so do not buy them because they are too cheap.
4. See Age For children and young people, a variety of vegetable oils can be used, butter can also be used in small quantities to add flavor and improve taste. For the elderly, due to the high content of saturated fatty acids in butter, they should be avoided as much as possible. For patients with high blood lipids, it is better to choose tea oil and olive oil rich in monounsaturated fatty acids. Peanut oil and corn oil are also better choices.
Mixing and mixing more healthy and beneficial to the balance of dietary fatty acids is beneficial to health. However, when mix and match, the fatty acids should be evenly mixed. For example, soybean oil and sunflower oil are mainly polyunsaturated fatty acids. Therefore, soybean oil blended tea seed oil is better than soybean oil mixed sunflower oil.
Zhang Jian, a researcher at the China Center for Disease Control and Nutrition, stressed that the health effects of different types of fatty acids are not the same, and a reasonable proportion is very important. At present, the rational ratio of saturated fatty acid, monounsaturated fatty acid and polyunsaturated fatty acid in diet is 1:(1-1.5):1.
Cooking oil and storing stoves Many housewives find it convenient to cook. They often put their cooking oil on the stove. As everyone knows, this way of placing is unscientific, it is easy to cause deterioration of edible oil.
Because the temperature near the stove is usually very high, at high temperatures, the oxidation reaction of the oil will accelerate, and it is prone to rancidity. In addition, the light produced by the fire will also accelerate the rancidity of the oil. The vitamins A, D, and E are oxidized to varying degrees to reduce their nutritional value and produce aldehydes and ketones that are harmful to the human body.
In addition, it has been experimentally proven that if the lid is not sealed after being opened, merely screwing on the lid does not completely isolate the oxygen. In this case, after three months of storage, their peroxide value will exceed the national standard. If the oil is placed in oil cans that are in free contact with the outside air, or even in open containers, the oxidation level will exceed the national standard in only one week.
However, this is still the case when the oil does not see sunlight. Oxidation of fats and oils is very much like light, so if you put the oil in the light conditions, its oxidation reaction rate will increase 20 to 30 times.
The experiment also found an interesting phenomenon: the higher the grade of cooking oil, the faster the oxidation rate after encountering oxygen. This is because of the high level of oil refining, and the naturally occurring antioxidant components in the seed, such as vitamin E and various polyphenols, are also removed in the refining process, so that their oxidation resistance is natural. It fell. At present, urban people mainly eat a cooking oil, so it is also the most easily oxidized oil.
The optimal storage temperature for cold storage is 10°C to 25°C. When not in use, grease should be kept away from heating pipes, high-temperature electrical appliances, etc., in addition to the stove. Family oil is best bought now and eaten, use no more than one year.
It is best to store the edible oil in the dark and in a ventilated place in the dark, because the ultraviolet and infrared rays in the sunlight will also promote oxidation of the grease and formation of harmful substances.
After picking up the containers to buy vat cooking oil, pour them into the oil jug, and immediately tighten the lid tightly to close it again.
Do not put oil directly in the bucket each time you cook, which means that a large amount of new oxygen enters the drum every day. The amount of oil stored in the oil tank should be the amount consumed within one week. It's best to buy oil cans that have screwed on the lid, or covered oil bottles. Don't put oil in open-open containers.
In addition, new and old oils should not be mixed as much as possible because the oxidation of grease can be "infected."
According to the needs of the human body selection of edible oils, fatty acids, types of edible oils, main effects, applicable population, high saturated fatty acids. Palm oil, coconut oil, etc. Provide energy to the body; increase body cholesterol and neutral fat. Vegetarians or those who seldom eat meat foods.
Higher monounsaturated fatty acids. Olive oil, tea oil, canola oil, etc. Regulate blood lipids and cholesterol levels. All kinds of people, especially middle-aged and elderly patients with high blood lipids.
Higher polyunsaturated fatty acids. Corn oil, sunflower oil, soybean oil, etc. Linoleic acid is rich in vitamin E content. All kinds of people, especially people who eat more animal foods and fewer plant foods.
Other: peanut oil and sesame oil, the content of various types of unsaturated fatty acids are relatively balanced.
According to the cooking method, the critical temperature of cooking oil to make oil smoke is called the smoking point. After this point, it means that some substances in the oil have changed under the effect of heat, and some of them may be carcinogens.
Various cooking oils have different smoke points. Low smoke points are only suitable for cold eating; high smoke points can be used to fry foods. In other words, frying and frying can generally be done with cooking oils with better heat stability, and stewed and non-smoked, low-temperature cooking can use slightly lower heat resistance.
Suitable for salad oil: virgin olive oil, grape seed oil, wheat germ oil, flaxseed oil, salad oil, etc.
Suitable for low-temperature frying oil: rapeseed oil, soybean oil, corn oil, sunflower oil and so on.
Suitable for high temperature frying oil: After refining olive oil, rice bran oil, peanut oil, tea oil and so on.
Selection of oil Raiders 1. Look at the grade in accordance with relevant national standards, commercial cooking oil must be classified according to quality and purity, to achieve the corresponding quality indicators. It is recommended that consumers select all grades of cooking oils, which undergo sedimentation, degumming, deacidification, decolorization, alkali refining, etc., and are pure, fresh, free of toxins, and have minimal impurities.
2. Look at the variety of current commercial cooking oil has a single source of oil, such as tea seed oil, soybean oil, peanut oil, etc., which contains the characteristics of each of the fatty acids; there are also several oil mixed oil, that is, blending oil. The raw materials of the blended oil are usually soybean oil, rapeseed oil, peanut oil, cottonseed oil, sunflower oil, and corn germ oil.
3. Looking at the production date When purchasing many foods, consumers like to take a closer look at the production date and shelf life; however, many people ignore this when buying oils. In fact, the relationship between the quality of oil and freshness is extremely close. Fresh oils contain less free radicals and other oxidizing substances and are also rich in vitamin E, and the health hazards of old oils cannot be ignored.
Should try to choose the production date is short, lighter colors, clear and transparent oils, preferably in the preservation of oil under light conditions. The quality of bulk oils without a production date cannot be guaranteed, and the problem of excessive acid values ​​and peroxide values ​​is likely to occur, so do not buy them because they are too cheap.
4. See Age For children and young people, a variety of vegetable oils can be used, butter can also be used in small quantities to add flavor and improve taste. For the elderly, due to the high content of saturated fatty acids in butter, they should be avoided as much as possible. For patients with high blood lipids, it is better to choose tea oil and olive oil rich in monounsaturated fatty acids. Peanut oil and corn oil are also better choices.
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