Guide to healthy eating of soybean oil for Chinese people

Editor’s note: "Seven things to open the door, rice, oil, salt, sauce, vinegar and tea". Among them, oil is the top priority in China’s diet. Because of the different crops planted, there are differences in eating oil in different parts of China. In this issue, authoritative experts from all over the country are invited to interpret the most distinctive local vegetable oil for us, and analyze its health advantages and disadvantages to guide everyone how to eat oil healthily.

Sesame oil is best cold.

Flaxseed oil, also known as linseed oil, is an oil extracted from the seeds of flax, a plant of Hu family. Flax is naturally fond of cold and is suitable for growing in areas such as Shaanxi, Gansu and Ningxia. Linseed oil is an ancient vegetable oil, in which the word "Hu" refers to the ethnic minorities and regions in northwest China.

Advantages: The content of linolenic acid, an essential fatty acid in linseed oil, is over 50%, which is much higher than that of deep-sea fish oil (5%) and walnut and pine nuts (6%~12%), so it can be called "terrestrial fish oil". Linolenic acid is an omega-3 fatty acid, which can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in human body. They can reach the cell membranes of brain, retina and rod, which accelerates the directional transmission of bioelectric pulses in the brain, is beneficial to thinking and makes the memory capacity larger. Therefore, linolenic acid has the functions of enhancing intelligence, memory, logical thinking ability and protecting eyesight. Linolenic acid can also regulate dyslipidemia, inhibit platelet aggregation, prevent thrombosis, and inhibit the generation and metastasis of cancer cells.

Disadvantages: linseed oil is easy to oxidize and polymerize, and it is the least heat-resistant.

Suggestion on eating oil: Children, pregnant women and the elderly can choose sesame oil appropriately, which is good for mental development and delaying memory decline. The unsaturated degree of linseed oil is too high, so it should be eaten as soon as possible after opening, and it is best used for cold salad.

Soybean oil is suitable for stewing.

Soybean oil is made by squeezing soybeans and is mainly produced in northeast, north and east China.

Advantages: Linoleic acid is dominant in soybean oil, containing a small amount of α -linolenic acid and very little saturated fatty acid. Linoleic acid has limited effect on reducing the risk of heart disease, but α -linolenic acid is more beneficial. Clinical nutrition experiments have confirmed that besides high cholesterol, the other two risk factors of coronary heart disease are hypertension and vascular embolism, and linolenic acid can just reduce these two factors. Soybean oil is rich in vitamin E, and its yellowish color comes from a small amount of carotene.

Disadvantages: Because linoleic acid and linolenic acid are not heat-resistant, linolenic acid is particularly afraid of heat, and it is easy to oxidize and polymerize after frying or repeated heating, which is very harmful to health.

Suggestion on eating oil: Soybean oil is best used for low-temperature cooking, such as making noodles, making soup, stewing and filling, etc., and it is not suitable for frying food at high temperature for a long time. Corn oil, sunflower oil, wheat germ oil and other fatty acids are similar to soybean oil. If you usually eat a lot of bean products, the substance of soybean oil has been ingested from bean products, and the intake of polyunsaturated fatty acids is sufficient, there is no need to cook with soybean oil, sunflower oil and corn oil every day. You can cook with oils containing more monounsaturated fatty acids such as olive oil, tea seed oil, peanut oil and rice bran oil.

rap oil

Select "Double Low Products"

Golden rape flowers are always the most beautiful scenery in the south. In addition to appreciation, rapeseed produces a lot of oil, so rapeseed oil is a kind of vegetable oil that southerners often eat.

Advantages: Regarding the nutritional value of rapeseed oil, Professor Wei Liping from the Hospital of Integrated Traditional Chinese and Western Medicine of Southern Medical University said, firstly, the composition ratio of fatty acids is closest to human needs. Rapeseed oil with low erucic acid content has low saturated fatty acid content and high oleic acid content, and its essential fatty acid linolenic acid ratio is second only to flax oil. Secondly, rapeseed oil contains sterols that are beneficial to the body. Sterol has many physiological functions, such as lowering cholesterol, reducing cardiovascular diseases, and resisting cancer. Finally, the content of polyphenols is high, and polyphenols have biological activities such as lowering cholesterol, scavenging free radicals, and resisting tumors, and are a natural antioxidant source. In addition, rapeseed oil is also rich in vitamin E, carotenoids and trace elements such as selenium and iron.

Disadvantages: Wei Liping said that some studies have pointed out that erucic acid contained in rapeseed oil is not good for human body, which can lead to an increase in animal kidney cholesterol, and long-term intake will affect growth and development. Rapeseed oil used to be eaten in China is a traditional "double high" (high erucic acid and high glucosinolate) oil. After continuous high-quality breeding, the "double low" quality of rapeseed has been improved, that is, the erucic acid content is low and the glucosinolate content is low. Therefore, people don’t have to worry about high erucic acid when eating rapeseed oil.

Suggestion on eating oil: Rapeseed oil should be eaten as soon as possible after opening the bottle. If it is left for too long, the polyunsaturated fatty acids in it are easily oxidized and destroyed by oxygen in the air, resulting in substances that are unfavorable to the human body. Fortunately, rapeseed oil is also rich in vitamin E, which can enhance the antioxidant effect and protect a variety of unsaturated fatty acids from oxidative deterioration. However, it is recommended to buy small bottles as much as possible and eat them as soon as possible.

camellia oil

Can replace olive oil

Camellia oil, also known as camellia seed oil, is taken from the seeds of camellia oleifera. In the hilly areas of Hunan, Jiangxi and other places, there are camellia oleifera everywhere, and camellia oil has almost become a beautiful symbol of the local culture in central and southern China.

Advantages: The unsaturated fatty acid in camellia oil is as high as 85%~97%, which is higher than any oil, and the content of oleic acid (a monounsaturated fatty acid, which is beneficial to reducing "bad cholesterol" and increasing "good cholesterol" in blood and controlling blood lipid) is about 80%, even higher than that of olive oil. Camellia oil is not inferior to olive oil in nutritional value and dietotherapy function, and its price is cheap, so it is also called "Oriental olive oil". Camellia oil has good heat resistance.

Disadvantages: The content of polyunsaturated fatty acids in camellia oil is relatively low.

Suggestion on eating oil: At present, some small oil-squeezing workshops use indigenous hot pressing method to make oil, which may have many problems such as excessive impurities, large nutrient loss and easy mildew. It is recommended to buy big brand camellia oil as much as possible. Camellia oil is suitable for daily cooking and can also be used as a cold salad. Camellia oil is suitable for matching with oils and fats containing polyunsaturated fatty acids such as soybean oil and corn oil.

peanut oil

Used for cooking

"White house, red curtains, white fat people living in it", "Shandong peanut" has always enjoyed a high reputation at home and abroad, and the peanut oil squeezed from it has naturally become one of the most important edible oils for Shandong people.

Advantages: The various fatty acids in peanut oil are relatively balanced, and it is also rich in vitamin E, which can reduce the oxidation of unsaturated fatty acids. On the whole, peanut oil has good flavor and heat resistance.

Disadvantages: The content of omega-6 fatty acids in peanut oil is relatively high, reaching 37%, but it basically contains no omega-3 fatty acids. Peanut is easy to pollute aflatoxin, which is particularly soluble in oil.

Suggestion on eating oil: When buying peanut oil, you must choose high-quality products from big brands, and try not to buy products from small workshops to prevent aflatoxin from exceeding the standard. In terms of cooking, peanut oil has good stability and can be used for daily cooking, but it is not suitable for stir-frying or frying. Need to be reminded that peanut oil with omega-3 fatty acid-rich edible oils such as walnut oil, almond oil and perilla seed oil is more conducive to health.