First, how to choose good cooking oil? When buying oil, we should remember the following points. No matter how cheap the oil is, it is of good quality, even better than those of big brands.
1, look at the nutrients.
First of all, when buying edible oil, remember to take a look at edible oil and its nutrients. Oil with high fat content and vitamin E content is the best quality oil. Pay attention to the cholesterol content and sodium content in edible oil.
The content of cholesterol and sodium is preferably 0, because excessive intake of these two elements will have an impact on our human body. Especially for people with three high levels, try to eat less or not, otherwise it will have a variety of effects on health.
2. Look at the quality level
When buying cooking oil, remember to look at the quality grade of cooking oil. Generally, the grade of edible oil is divided into four grades, one grade and two grades, which are processed through multiple processes. After extraction, the color will be lighter, and there will be less oil smoke when cooking. When the weather is cold, oil does not solidify easily.
When refining the third and fourth grade oil, the refining degree of the oil is relatively low, the color of the oil is relatively dark, and the impurity content in the oil will be more. Therefore, when cooking, the oil smoke will be larger, but the nutrients in this oil will not be destroyed to a high degree, and the content will be more.
Step 3 look at the ingredient list
When you buy oil, you must remember to look at the ingredient list in the cooking oil. If the raw material in the ingredient list is genetically modified edible oil, we don't want to buy it. Although there is no research that shows that genetically modified food will have an impact on our human body, it is better to eat less in the face of genetically modified food.
Non-genetically modified edible oil is made by squeezing ingredients such as soybeans and rapeseed that we usually see. Compared with genetically modified edible oil, its price will be a little more expensive, but we should spend more money for our health.
4, look at the processing technology
When edible oil is produced, there are mainly two processes, one is pressing and the other is cleaning. In the face of these two kinds of edible oils, we should squeeze them as much as possible, because they are obtained by pure physical means, which can greatly ensure the nutrients in edible oils and will not be destroyed.
The edible oil produced by scavenging method is the edible oil extracted by adding organic solvent and heating at high temperature. In the production process of this edible oil, some organic solvents will remain more or less. These organic solvents have a certain influence on human body, so when buying oil, it is best not to buy this kind.
5, look at the product standard code
National recommended standard GB/T (T is recommended), mandatory standard GB/Q (Q is mandatory), guiding standard GB/Z (Z is guiding) and enterprise standard Q/ beginning (stricter than the national standard). There are many kinds of edible oils, including corn, rapeseed, sunflower seeds, soybeans, peanuts and olive oil. Generally speaking, GB and GB/Q are the lowest standards in edible oil.
(1) GB/T: pure rapeseed oil GB/T 1536, pure peanut oil GB/T 1534, pure soybean oil GB/T 1535, pure sunflower oil GB/T 10464, pure.
(2) Hygienic standard of edible vegetable oil: GB 27 16 (blended oil is generally this);
(3) Enterprise standard Q/: For example, the implementation product standard number Q/LLH0015s of Lu Hua 5S pressed first-class peanut oil and the enterprise standard Q/BBAH0027S of Arowana brand peanut oil all require no less than the national standard GB1534; ;
Therefore, when buying edible oil, the first choice is GB/T and Q/.
Summary:
Ok, the way to buy cooking oil, I will share it here. When you go to the supermarket to buy oil in the future, you must look at the types of oil through these four identification methods, and then buy oil. Don't always think that expensive oil is good oil, which is very wrong.
Second, I heard that it is healthier to eat oil instead. Is it true?/You don't say.
Let's start with the conclusion: it is healthier to change cooking oil frequently than to eat only one kind of cooking oil for a long time.
1, why change it?
From the nutritional point of view, using balanced fatty acids instead of oils and fats makes up for the unreasonable nutritional functional structure of a single variety of edible oil.
Different kinds of oils have different flavors, but the main difference lies in the types and proportions of fatty acids. According to their structure, these fatty acids can be roughly divided into three categories: saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids.
(1) is rich in saturated fatty acids: animal fat (lard, butter, sheep oil, etc. ), palm oil and coconut oil.
According to the recommendation of China Nutrition Society, the intake of saturated fatty acids is 10% of total energy. Moderate intake of saturated fatty acids is conducive to maintaining bone health, but eating too much may increase the cardiovascular burden.
(2) It is rich in monounsaturated fatty acids (oleic acid): camellia oil, olive oil and rapeseed oil.
Oleic acid, also known as "safe fatty acid", is a kind of monounsaturated ω-9 fatty acid which cannot be synthesized by human body but is necessary. The US Food and Drug Administration (FDA) issued an official statement: Vegetable oil with oleic acid content as high as 70% can be considered beneficial to cardiovascular health.
(3) Polyunsaturated fatty acids (α-linolenic acid) rich in ω-3: linseed oil, walnut oil and perilla seed oil;
Proper intake of linolenic acid is beneficial to brain and vision development.
(4) Rich in omega-6 polyunsaturated fatty acids (linoleic acid): corn oil, peanut oil and sunflower seed oil;
Proper intake of linoleic acid is helpful for lipid metabolism and skin diseases.
According to the standard of healthy edible oil issued by FAO, the saturated fatty acid is below 10%; Monounsaturated fatty acids above 75%; The ratio of linolenic acid to linoleic acid is ≤ 1:4.
2. how to change it?
Generally speaking, changing oil is based on daily eating habits and cooking methods.
(1) According to eating habits
Meat-free and unhappy type
Animal fats that are eaten daily contain more saturated fatty acids. It is not recommended to use lard, butter, cream, palm oil and coconut oil rich in saturated fatty acids as edible oils.
Vegetarian type
Friends who like vegetarianism can't be vegetarian. Pay attention to the intake ratio of fatty acids in order to provide the body with the required nutrition. In addition to properly supplementing saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids should also keep up.
(2) According to cooking habits
Different cooking methods and cooking temperatures have different smoke points of various edible oils. If the cooking temperature is higher than the cooking oil fume point, it is easy to produce oil fume, which has a great influence on the chef's health and kitchen hygiene.
Oils suitable for cold salad: camellia oil, olive oil, linseed oil and walnut oil; Low temperature can better retain the nutrients in the oil.
Edible oil suitable for medium and low temperature cooking: most edible oils are suitable except those with low smoke point (olive oil and linseed oil);
Edible oil suitable for high-temperature frying: camellia oil;
The above is some knowledge about edible oil. When choosing edible oil, we should pay attention to the rational use of oil and control the intake of oil to maintain a balanced diet and a healthy lifestyle.