4 Common Mistakes When Cooking with Oil
We cook every day, but have you ever paid attention to the oil you use? Are you making these common mistakes when cooking with oil?
1. Cooking at High Temperatures
Many people prefer to stir-fry at high heat, waiting until the oil in the wok smokes before adding ingredients. This practice is not scientific. High-temperature oil not only destroys the nutritional value of food but can also produce peroxides and carcinogenic substances. It is recommended to heat the pan first, then add the oil. You can start cooking immediately without waiting for the oil to smoke.
2. Avoiding Animal Oil
A complete lack of oil can lead to deficiencies in vitamins and essential fatty acids, affecting human health. It is also not advisable to exclusively consume vegetable oil and avoid animal oil. In appropriate amounts, animal oil (saturated fatty acids) can be beneficial to the body.
3. Using Only One Type of Oil Long-Term
While it's difficult for most households to use different oils for different dishes, it is best to rotate or alternate between several types of oil. This is because no single oil can satisfy all of the body's needs for fats.
4. No Difference in Oil Use for People with Abnormal Blood Lipids or Obesity
For individuals with abnormal blood lipids or those who are overweight, it is more important to choose vegetable oils high in monounsaturated fatty acids. The amount of oil used should also be controlled. For people with normal blood lipids and weight, the total daily oil intake should not exceed 25 grams, with polyunsaturated and monounsaturated fatty acids each accounting for about half. For the elderly, individuals with abnormal blood lipids, those who are obese, people with obesity-related diseases, or those with a family history of obesity, the daily oil intake per person should be even lower, possibly reduced to 20 grams.