As a professional fitness coach, in addition to equipment, aerobic and other exercises, he also pays great attention to healthy diet. A perfect fitness plan is far from perfect healthy nutrition. Menu, both are indispensable. Even for daily health and beauty maintenance, a healthy and delicious nutritious diet is indispensable. In addition to fitness exercises, Coach Tang also likes photography, music, travel, and even more healthy food. When he often travels to different regions, he collects a variety of healthy and delicious meal recipes. , and often cooks by himself. After continuous improvement and innovation, he makes some simple and easy-to-operate meals, healthy and nutritious meals for lazy people in busy cities . Do you want to know how Coach Tang cooks his exclusive private healthy and nutritious meals? Then pay more attention to Coach Tang for further information. I will regularly publish some food information about my own cooking in the future. You are also welcome. Send me a message or leave a message at any time (WeChat tong5899\QQ:13225292) and have a good exchange of healthy food experiences with me!
When it comes to healthy eating, let’s start with the basics. Let’s talk about oil first. How to use oil healthily is very important. There are too many oils on the market. I don’t know which one is good. Someone
I think olives are the best because they are more expensive and high-end. Some people think blended oil is the best, but which oil is the most reliable? What is the reality?
Edible fats and oils can be divided into animal oils and vegetable oils, which are commonly referred to as meat oils and vegetable oils. Animal oils mainly include lard, beef tallow, mutton fat, butter and fish oil, etc. They are rich in vitamin A and vitamin D, and have high contents of cholesterol and saturated fatty acids. But there are exceptions. For example, coconut oil among vegetable oils contains up to 90% saturated fatty acids, and palm oil also contains about 50% saturated fatty acids.The unsaturated fatty acid content of fish oil in animal oil is as high as 70% to 80%. Vegetable oils mainly include soybean oil, corn oil, peanut oil, cottonseed oil, rapeseed oil, sesame oil, sunflower oil, olive oil, palm oil, coconut oil, etc. They are rich in essential fatty acids linoleic acid and linolenic acid and have antioxidant effects. Vitamin E contains as much as 70% to 80% unsaturated fatty acids, which can promote the decomposition and excretion of cholesterol. Animal oil is rich in saturated fatty acids. The combination of saturated fatty acids and cholesterol can easily precipitate on the blood vessel walls. Regular consumption will cause an increase in blood lipids. Therefore, from the perspective of health and nutrition, animal oil should be eaten as little as possible.
Vegetable oils vary in nutritional value and taste due to their different materials. Facing the dazzling array of cooking oil shelves in supermarkets, you need to understand the characteristics of various oils.
Sesame oil: Commonly known as sesame oil, it is generally used to make cold dishes or to enhance the aroma after cooking. This is because sesame oil is a cooked oil among vegetable oils. It is the only vegetable oil that has been fried and then squeezed. At the same time, because the unique aroma of sesame oil is easily lost after being heated to high temperatures, it is more suitable for cold cooking. Sesame oil is rich in vitamin E and linoleic acid. Vitamin E has antioxidant and anti-aging functions, while linoleic acid can reduce blood lipids, soften blood vessels, lower blood pressure, and promote microcirculation.
Peanut oil: Contains 40% monounsaturated fatty acids, 40% linoleic acid and a small amount of α-linolenic acid, because monounsaturated fatty acids are relatively stable and not easily peroxidized. , so peanut oil is more suitable for cooking. At the same time, it tastes better and can increase the deliciousness of food. It is worth mentioning that the zinc content in peanut oil is also the highest among edible oils. Zinc is an indispensable trace element for the development and growth of children.
rapeseed oil: The fatty acid content structure is similar to that of peanut oil. However, it is worth noting that some rapeseed oils contain relatively high erucic acid. Erucic acid is not easily absorbed by the human body and will affect the nutritional value of rapeseed oil. Therefore, when cooking with rapeseed oil, it is best to heat the wok, pour in the rapeseed oil, and cook for a while to allow part of the erucic acid to evaporate. Or try to eat canola oil.
Sunflower seed oil: It is rich in linoleic acid, which can significantly lower cholesterol, prevent arteriosclerosis and prevent coronary heart disease. In addition, the content of α-tocopherol, the most physiologically active substance in sunflower oil, is higher than that of ordinary plants.Oil high. Moreover, the ratio of linoleic acid content to vitamin E content is relatively balanced, making it easy for the body to absorb and utilize. Therefore, sunflower seed oil has high nutritional value and is an excellent edible oil that is beneficial to human health. However, linoleic acid has poor heat resistance and is easily peroxidized. Therefore, sunflower oil is more suitable for low-temperature cooking and is not suitable for frying food.
Corn oil: Like sunflower oil, it is a vegetable oil with high linoleic acid content, but corn oil is more easily absorbed by the human body. It is rich in VE. VE is a natural antioxidant, so corn oil has a long shelf life and is very suitable for quick cooking. It can maintain the color and aroma of vegetables and food without losing nutritional value.
Soybean oil: It is the most produced oil in the world. The linoleic acid content in soybean oil is as high as 70%-80%, and it also contains a certain amount of alpha-linolenic acid. Therefore, soybean oil has certain benefits in reducing cholesterol metabolism. Soybean oil is extremely unstable at high temperatures, so it is recommended not to use soybean oil for frying food.
Olive oil: Known as "liquid gold", this is because 80% of the fatty acids in olive oil are monounsaturated fatty acids. While lowering bad cholesterol (LDL-C) in the body, it can also increase good cholesterol (HDL), which has the effect of preventing cardiovascular and cerebrovascular diseases and reducing the incidence of cholecystitis. Olive oil is also divided into two types: unrefined virgin olive oil and non-virgin olive oil. The heat resistance of unrefined virgin olive oil is very poor, so it is suitable for cold dressing or cooking at a temperature not exceeding 60 degrees, otherwise the oil will deteriorate and become reversed. Formula fat is not worth the loss, but non-virgin olive oil can be heated at a higher temperature and can be stir-fried or stir-fried quickly, but it cannot exceed 100 degrees.
Tea seed oil: Like olive oil, it is rich in monounsaturated fatty acids and is similar to olive oil. It is now often called "Oriental olive oil" p>
So how to choose cooking oil? In an epidemiological survey, it was found that residents in coastal areas of the Mediterranean have lower incidence rates of tumors and cardiovascular diseases than other countries. Analyzing the characteristics of the Mediterranean dietary pattern, one of them is the consumption of olive oil. Olive oil contains up to 82.7% monounsaturated fatty acids, which have the effect of lowering blood lipids and blood sugar. Olive oil also contains olive polyphenols, which have good antioxidant effects and have an obvious effect on delaying aging. Similarly, tea seed oil also contains 83.2% monounsaturated fatty acids. Using them as cooking oils is beneficial to human health. Edible oils are an important source of maintaining the body's fatty acid balance. The fatty acids in oil can be divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. These three fatty acids are interdependent and indispensable. 1:1:1 is the standard established by authorities such as the World Health Organization, the United Food and Agriculture Organization and the Chinese Nutrition Society. The perfect ratio of dietary fatty acids for humans recommended by the agency. Tea seed oil, olive oil, and rapeseed oil contain high levels of monounsaturated fatty acids, while sesame oil, peanut oil, corn oil, and sunflower oil are rich in linoleic acid. The fatty acid compositions of single oils are different, and their nutritional characteristics are also different. Long-term use of the same cooking oil can easily lead to high intakes of fat and cholesterol, while the intake of various fatty acids and micronutrients is seriously insufficient, thus affecting body metabolism. Blended oil is made by blending several high-grade cooking oils. It uses corn oil, sunflower oil, peanut oil, rapeseed oil, soybean oil and other vegetable oils as raw materials. It has a reasonable proportion of fatty acids and extremely high nutritional value. It is most suitable for daily cooking, but blended oils are usually processed through certain processes, so there are pros and cons.
How much oil should we consume every day? In our daily diet, visible oil only accounts for 40%, and 60% comes from hidden fats in food such as meat and nuts. Therefore, when it comes to cooking oil, attention should be paid to reducing the amount used. According to the amount recommended by WHO, each person should not exceed 25 grams per day. Generally, 2 tablespoons of oil is enough. The main component of edible oil is fat, which is composed of fatty acids and glycerol. The human body cannot synthesize fatty acids on its own, especially unsaturated fatty acids, so it needs to be obtained from edible oils. Unsaturated fatty acids have extremely high nutritional value and are very effective in reducing blood lipid deposition. However, if consumed in excess, they can easily cause cardiovascular and cerebrovascular diseases and other chronic diseases.
Some misunderstandings about cooking oil
1. Misunderstanding: Olive oil is a high-grade oil, good oil, and you can eat it casually.
Comment: The so-called good or bad edible oils are mainly due to the different compositions of the fatty acids they contain. But even if it is olive oil, it is still essentially a kind of oil, with a fat content of up to 99%. It is just that its proportion of monounsaturated fatty acids is higher than that of other oils, so controlling the amount of oil is the most critical. It does not mean that If you have good oil, you can eat more.
2. Misunderstanding: Animal oil stir-fries are particularly fragrant, so it’s okay to eat them occasionally.
Comment: In fact, for the current Chinese people, there is no need to eat animal oil at all, because we can get enough saturated fat from our daily diet. Especially those who eat out all day long often eat too much meat and consume too much saturated fat, which results in elevated blood lipids. For ordinary household cooking, 25 grams of oil per person per day is enough, and only vegetable oil is enough.
When cooking daily, you must choose fat according to the cooking temperature and heat resistance. According to the cooking temperature and heating time, the order is roughly as follows:
Heat resistance****: deep-frying, stir-frying with a pot full of oil smoke, over-heating, etc. It is suitable to choose butter, lard, butter, palm oil and other fats that are high in saturated fatty acids and are very heat-resistant.
Heat resistance****: dry stir-frying, stir-frying, long-term frying, barbecue, etc. You can choose from various animal oils, palm oil, peanut oil, rice bran oil, tea seed oil, and various blended oils. When preparing blended oil, the temperature requirements for cooking are usually taken into consideration, and the fatty acid ratio is more uniform.
Heat resistance***: For ordinary short-term stir-frying, braising, oven baking, etc., there will be only a small amount of oil smoke at most. It is suitable to use peanut oil, rice bran oil, tea seed oil, various blended oils, non-virgin olive oil without chlorophyll (the oil color is light yellow and has a special smell), sunflower oil, corn germ oil, soybean oil, etc.
Heat resistance**: Cooking pots, stews, omelettes, making various non-fried pasta, etc. in a very short time. The temperature does not exceed 180℃ and the time is very short. Common oils such as peanut oil, corn germ oil, sunflower oil, soybean oil, and grape seed oil can be used. Although grape seed oil is high in unsaturated fatty acids, it is rich in antioxidants and can be tolerated by heating in a very short time.
Heat resistance*: For blanching, steaming vegetables, making soup, etc., the temperature does not exceed 100℃. Flaxseed oil, perilla seed oil, walnut oil, sesame oil, wheat germ oil, grape seed oil, unrefined virgin olive oil, etc. can be used.
Finally, the dish that does not require heat resistance is cold salad. Suitable for using flaxseed oil, perilla seed oil, walnut oil, sesame oil, unrefined virgin olive oil, etc.
In summary, we cannot simply say which oil is good or which oil is not good. It depends on the specific situation. It also depends on the cooking situation and the cooking temperature. Different temperatures have different effects on oil. All Oils have pros and cons. I personally think that oil should be used according to different situations, which will be more practical. But remember the principle of not eating too much oil and changing the variety frequently.
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