Author of this article: Gu Chuanling, Deputy Secretary -General of the Capital Health Nutrition Food Society, registered nutritionist
What oil is the most healthy discussion?In fact, it is more concerned about what oils to eat. The 7 kinds of oils that nutritionists are almost not eaten. See if you often eat it?1. Coconut oil
Fresh coconut oil oil content is about 30%to 40%, dry into coconutAfter drying, the oil content is as high as 60%to 70%. Coconut dried coconut oil is crushed, steamed, and squeezed to get coconut oil.
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Coconut oil saturated fatty acid content is as high as 82.5%, and too much intakeFatty acids increase the risk of cardiovascular and cerebrovascular disease .Therefore, the World Health Organization suggestions and the Chinese Nutrition Society suggest that the daily saturated fatty acid intake should be controlled below 10%of total energy intake.
2. 棕榈油
棕榈油是由棕榈果压榨而来，其烟点高（High temperature heating is not easy to smoke), and the fried food is seductive and crispy.
Because the cost of palm oil is lower than other oil, it is widely used in the food industry.Palm oil , but it is like coconut oil, which is also full of saturated fatty acids, and its saturated fatty acid content is as high as 49.3%.
Therefore, if you want to control its intake, eat less fried foods when dining outside, and confirm whether the ingredients will contain palm oil when buying pre -packaged food.
3. Land -in
Lart oil is a childhood memory of many people.Even if it is directly applied to pancakes, sprinkle some white sugar is delicious.
But Like coconut oil and palm oil, the content of saturated fatty acids is high, up to 40%. So do not eat lard often, otherwise saturated fatty acids should exceed the standard.
4. Butter
butter is the fat extracted from milk, and it is rich in saturated fatty acidsAmong them, the content of water -free butter saturated fatty acids is the highest, up to 61.9%, and naturally control.
So try not to apply butter when eating bread, and try not to have butter as much as possible in daily cooking..Because they are basically added in them.
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5. Hydrogenated vegetable oil
Hydrogenated vegetable oil is based on soybean oil, rapeseed oil and other vegetable oil as raw materials. Oil obtained by hydrogen refreshing technology. It presents semi -solid or solid at room temperature.The effect and crispy effect are better, the preservation time is longer, and it is cheap.
But foods containing hydrogenated vegetable oils may contain trans fatty acids."
6. Repeated frying oil
Cooking oil repeated frying is not only easy to produce trans fatty acids, It is also prone to produce hydrogen peroxides. Carcinogens such as acrylamide, heterocyclic amine, and 3,4-benzene pheasant, which not only increases the risk of cardiovascular and cerebrovascular diseases, but also accelerates aging and increases cancer risk.
Frying foods outside often have repeated oils, especially the fritters and oil cakes on the roadside stalls, so eat less.
7. Earth squeezing oil
The soil squeezing oil refersCompared with most refined oils, It has not been refined by taking off acid, decolorizing, deodorizing, and it is easy to exceed the standard .And the trans fatty acid that is not conducive to cardiovascular health.
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This article comes from: 2024-09-09 Nutritionist Gu Chuanling" 7 kinds of oils that are almost not eaten by nutritionists, you may be eaten every day ", some of the content is deleted, and the copyright belongs to the original author.
Editor: Lu Yang
