Cooking oil is indispensable for our daily meals. If used improperly, it can cause many health problems. First, it can lead to obesity, and second, it can increase blood cholesterol levels.
For instance, animal fats like lard and butter are saturated fatty acids. Consuming too much of them can increase "bad" cholesterol, or low-density lipoprotein (LDL) cholesterol, which directly leads to the formation of atherosclerotic plaques. Therefore, people should try to consume oils containing saturated fatty acids in moderation.
Here are three methods for healthy oil use.
1. Halve the Amount
This means halving the traditional amount of oil used. Nutritionists recommend that a daily intake of 25ml of oil per person is appropriate. However, surveys show that the oil consumption of urban residents has reached 80ml per day. Therefore, you can start by cutting it in half. However, people with high blood lipids should reduce their intake by two-thirds.
2. Use a Balanced Combination
In daily life, the ratio of animal oil to vegetable oil should be 1:20. The combination of vegetable oils should also be reasonable, containing both polyunsaturated and monounsaturated fatty acids to ensure comprehensive nutrition. In our daily cooking, we should appropriately mix in some premium cooking oils, such as olive oil, walnut oil, and camellia seed oil. For example, for every 3 jin of peanut oil you buy, you should alternate with 1 jin of walnut oil. The human brain cells and nervous system require these oils rich in unsaturated fatty acids for development.
3. Use at Low Temperatures
This refers to paying attention to the temperature when cooking, with an optimal oil temperature not exceeding seven-tenths heat. High temperatures cause oil to oxidize quickly, destroying its nutrients. Oxidation produces peroxides and some carcinogenic substances; peroxides can affect human cardiovascular function. How can you judge the oil temperature? You can refer to the following method: At three to four-tenths heat, the oil surface is calm with a little foam and no smoke appears. At five to six-tenths heat, the foam on the oil surface is mostly gone, the surface波动 is frequent, and a small amount of smoke appears. At seven to eight-tenths heat, the oil surface is calm and a large amount of smoke rises. When it reaches nine-tenths heat, the smoke begins to rise densely.