Edible oil is also known as "food oil", which refers to animals or vegetable oils used in the food process.It is liquid at room temperature.由于原料来源、加工工艺以及品质等原因，常见的食用油多为植物油脂，包括菜籽油、花生油、火麻油、玉米油、橄榄油、山茶油、棕榈油、葵花子油、大豆油、芝麻油、Line seed oil (flax oil), grape seed oil, walnut oil, peony seed oil and so on.
What are the types of edible oil
Soybean oil
Health ingredient: Soybean
Soy oil is rich in lecithin and unsaturated fatty acids, which are easy to digest and absorb.
Lecithin is known as one of the three major nutrients tied with protein and vitamins. It can enhance brain cell activity, help maintain the structure of brain cells, slow down memory recession, and help enhance the memory of the baby.Unsaturated fatty acids can reduce cholesterol and protect the babys blood circulation smoothly.However, polyunsaturated fatty acids can also reduce good cholesterol, and oil fume and toxic substances are prone to at high temperatures. Therefore, when eating, master the correct operation method and pay attention to safety.
Cooking method: low temperature or less than 200 ° C at high temperature cooking
Storage method: Avoid the light and avoid direct sun exposure
High zinc oil oil
Health ingredients: peanut (also known as Changsheng fruit)
Peanuts are high -protein crops, rich in fat, lecithin, vitamin A, B, E, K, and zinc, calcium, phosphorus, iron and other elements, which are rich in nutrition.
More than 80%of peanut oil ingredients are unsaturated fatty acids, including a variety of unsaturated fatty acids such as linoleic acid, linolenic acid, and peanut oils necessary for the human body.Among them, the content of trace element zinc is also the highest in edible oil. Each 100 grams of peanut oil contains 8.48 mg of zinc element, which is 37 times that of coloring oil oil, 16 times that of rapeseed oil, and 7 times the soybean oil.
Cooking method: fry and fry, high temperatures below 200 ° C are available
Usage: When the stir -fried pot is heated, pour the peanut oil and burn the oil to 7 to 8 minutes.
Dosage: The total daily amount does not exceed 25 grams.Middle -aged and elderly friends such as hyperlipidemia, obesity, diabetes, etc. use 20 grams per day.
Storage method: Avoid the light and avoid direct sun exposure
olive oil
Health ingredient: olive fruit
Olive oil is rich in unsaturated fatty acids, minerals and vitamins.
Olive oil contains unsaturated fatty acids that can reduce low -density cholesterol without harming other beneficial ingredients of the human body.Olive oil is considered to be "the most suitable oil that is suitable for human nutrition so far" and has very high nutritional value. The antioxidant ingredients can also prevent many chronic diseases. Because olive oil has not passed during the production process, it has not passed through the production process.For any chemical treatment, its natural nutrients are very intact, which is just suitable for babies to eat.
Usage: olive oil contains a light aroma, suitable for making cold dishes.You can also cook it with water and eat it with olive oil.When stir -fry 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 eat olive oil every day or every other day, and the total daily amount does not exceed 35 grams.
Walnut oil
Health ingredient: Peach
Walnuts are listed as one of the four major fruits in the world, and have the beauty of "Gulos Food" and "nutritional nuts".Walnut oil is not only rich in nutritional value, but also has outstanding brain health effects and health care functions.
Walnut oil is rich in phospholipids, which is an indispensable important nutrient for the brain. It is very good for promoting the development of the babys intelligence and maintaining the normal operation of the nervous system.Rich vitamins and unsaturated fatty acids, vitamin E and a variety of trace elements are easily digested and absorbed and easily stored.Walnut oil also contains antioxidant substances such as corner shark and polyphenols, which can promote the growth and development of the baby, maintain bone density, protect the skin, prevent radiation, and enhance immunity., Improve the efficacy of the digestive system.
Cooking method: low temperature cooking or directly call
Storage method: Avoid light, avoid direct sun exposure
Tea oil
Health ingredients: oil tea fruit
Mountain tea oil is rich in natural vitamin E, horned shark, and tea polyphenol.Vitamin E and multiple enzymes together constitute a antioxidant system, protecting human cells from free radical damage and improving the immunity of the human body.If the intake of vitamin E cannot meet the needs of the human body, it will lead to low immunity, which makes the human body vulnerable to free radicals and reduces vitality, which will cause chronic diseases such as cancer and heart disease.
The content of tea oil unsaturated fatty acids is the most edible oil -up to 90%of them. People often eat eggs, milk, oil, meat, and fish. These foods contain high saturated fatty acids. Therefore, we should choose when we choose oil when choosing oil.Oils with high unsaturated fatty acids, with effective neutralizing saturated fatty acids, to prevent three highs and benefit health.
The content of monocidal unsaturated fatty acids (oleic acid) in tea oil is as high as 79%, second only to olive oil.For middle -aged and elderly friends, it is also worth recommending edible oil.
Recommended: Similar to olive oil, tea oil should also be used as a commonly used oil for middle -aged and elderly friends.
Usage: After boiling the cooking pot, pour the cold tea oil and cook quickly.
Dosage: The total daily amount does not exceed 30 grams.
The monocular unsaturated fatty acids of soybean oil are relatively low, about 20%.
Recommendation: The alternation of soybean oil and olive oil can effectively supplement the lack of unsaturated fatty acids in soy oil.
Usage: Heat the cooking pot and pour in soybean oil.
Dosage: The total daily amount does not exceed 25 grams.Middle -aged and elderly friends such as hyperlipidemia, obesity, and diabetes do not exceed 20 grams a day.
Rapeseed oil
The human body has a high digestion and absorption of rapeseed oil. The content of Omega 3 is high, but some rapeseed oil contains relatively high mustard, which affects its nutritional value.
Recommendation: Try to eat low -mustard rapeseed oil (such as Canadian rapeseed oil, etc.).
Usage: Heat the cooking pot and pour in rapeseed oil, and burn it for a while, so that some mustard acids will be removed.
Dosage: The total daily amount does not exceed 25 grams.
Natty oil
The most famous of Bama plants is the hemp, and the hemp is like Xiaomi. The elderly in Bama like to drink fire soup. It is proved to be a very effective anti -aging and anti -radiation plant.Phospholipids, and delaying aging vitamin E, selenium, zinc, manganese, manganese, crickets, calcium, iron and other essential trace elements
Precautions for edible oil use
Edible oil burning point
Soybean oil 257 ℃
Corn oil 246 ℃
Peanut oil 226 ℃
Sesame oil 215 ℃
Common fuel misunderstanding
"Oil" is a food that people must eat daily, so whether it is scientifically important for human health. If it is not used properly, it may even cause cancer.
A few days ago, Professor Hong Zhaoguang, a well -known Chinese cardiovascular expert, put forward many practical suggestions for some misunderstandings caused by people in diet life.
⒈ High -temperature stir -fry
Many people like to stir -fry with high temperature when cooking. They are used to waiting for the oil in the pot to smoke before cooking. This approach is unscientific.High -temperature oil will not only destroy the nutritional ingredients of food, but also produce some peroxides and carcinogens.It is recommended to heat the pot first, and then pour oil. At this time, you can cook, so you dont have to wait until the oil is smoking.
食 Do not eat plant -based edible oil, or do not eat animal oil
If there is no oil, it will cause the lack of vitamins in the body and the lack of essential fatty acids, which will affect the health of the human body.It is impossible to just emphasize only eating vegetable oil and not animal oil.Under a certain dose, animal oil (saturated fatty acids) are beneficial to the human body.
品Step only eaten only a single variety of oil for a long time
It is difficult for families to do what kind of oil to stir -fry, but we recommend that there are still several kinds of oil alternate with consumption, or use one kind of oil for a period of time.It can solve the problems required by all oil.
People with abnormal blood lipids or abnormal weights, there is nothing different from oil use
For people with abnormal blood lipids or special people with abnormal weight, we are more emphasized to choose high unsaturated fatty acids in vegetable oils.In terms of oil consumption, it must also be controlled.People with blood lipids and normally, the total oil amount of people should be controlled at no more than 25 grams per day, and polyunsaturated fatty acids and monocular unsaturated fatty acids basically each account for half.The elderly, crowds of abnormal blood lipids, obese people, crowds of obese diseases, or people with obese family history. They have a lower oil consumption every day, and even dropped to 20 grams.

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