Choose vegetable oil or animal oil? Eating oil like this is healthy
2024-07-12
Cooking oils are divided into two types: animal based and plant-based. The animal oils commonly consumed by Chinese residents include lard, butter, or sheep oil, while the plant-based oils commonly consumed include peanut oil, soybean oil, rapeseed oil, sesame oil, and in recent years, corn oil, olive oil, sunflower seed oil, and blended oil. Professor Ma Guansheng from the School of Public Health at Peking University reminds netizens that when eating oil, it is also important to diversify and mix it reasonably. Blended oil is a great way to achieve a reasonable combination. Edible oil is one of the indispensable foods in our daily diet and life. Foods cooked with edible oil not only change from raw to cooked, improve taste, but also promote appetite and increase satiety. Oils and fats play many physiological roles. Providing energy, 1g of fat can produce approximately 9.46 kcal of energy. In a quiet state, an adult on an empty stomach requires approximately 25% of their energy from free fatty acids, 15% from glucose, and the rest from endogenous fat; Provide fat, animal oil contains about 90% fat and cholesterol. Vegetable oil generally contains over 99% fat, no cholesterol, and is the primary source of vitamin E for Chinese residents; An important component of the human body, 14% to 19% of a healthy adult's body weight, is adipose tissue, which protects organs. Subcutaneous adipose tissue can maintain a constant body temperature. Lipids are still the main components of the brain and nervous system, and are closely related to human fertility; Promote the absorption and utilization of fat soluble vitamins A, D, E, and K. Due to the different types of fatty acids contained in animal and plant-based oils, their impact on health is also different. Generally speaking, the higher the saturation level of its fatty acids, the longer the carbon chain, and the higher the melting point of fats. Animal fat contains a high amount of saturated fatty acids, which are solid at room temperature, such as pig, cow, sheep oil, etc. A few plants such as coconut oil and palm oil also contain saturated fatty acids. Saturated fatty acids contain more cholesterol. High intake of saturated fatty acids is the main reason for the increase of blood cholesterol, triglycerides and low-density lipoprotein cholesterol, which secondary causes arterial stenosis, atherosclerosis, and increases the risk of cardiovascular disease. Therefore, overall, animal fats with high levels of saturated fatty acids and cholesterol should be consumed in moderation. There are many unsaturated fatty acids in plant fats, which are liquid at room temperature, such as soybean oil. Unsaturated fatty acids mainly include monounsaturated fatty acids and polyunsaturated fatty acids, both of which have great benefits for human health. The essential fatty acids required by the human body are polyunsaturated fatty acids, which can be synthesized into DHA and EPA. DHA and EPA can improve children's learning skills and enhance memory. In addition, unsaturated fatty acids have the effects of reducing blood lipids, improving blood circulation, inhibiting platelet aggregation, inhibiting atherosclerotic plaque and thrombosis in the body, and have good prevention and treatment effects on cardiovascular diseases. Eating oil should also be diversified, and the reasonable combination of fatty acids is closely related to the selection of edible oil. Due to dietary habits and regional influences, many families consume the same type of vegetable oil for a long time. However, the fatty acid composition and nutritional characteristics of a single type of oil are different, and it is difficult to achieve a reasonable combination of fatty acids in long-term consumption of a single type of oil. Just as food needs to be eaten in a balanced and healthy way, cooking oil should also be diversified and paired reasonably. If you simply mix peanut oil, rapeseed oil, olive oil, etc. randomly, or eat peanut oil this week and rapeseed oil next week, these methods are actually not scientific enough. The fundamental purpose of promoting diversified oil consumption is to achieve a reasonable combination of fatty acids. This approach only involves mixing and rotating a single oil, and cannot truly achieve a reasonable combination of edible oil and fatty acids. Choosing oil with a reasonable combination of fatty acids is key. To eat oil scientifically and healthily, it is important to mix it reasonably. Blended oil is a good way to achieve a reasonable combination, and there are also tricks on how to choose blended oil. There are many types of blended oils on the market today, but not all of them can truly meet the standard of reasonable fatty acid combination. Therefore, when purchasing blended oils, it is necessary to choose blended oils that help with the reasonable combination of fatty acids. If we can pay more attention to the brand's qualifications and whether there are hard standards such as patent certification when purchasing, it will better help everyone choose blended oils that meet the health needs of the whole family. (New Society)
Edit：Xiong Dafei Responsible editor：Li Xiang
Source：www.ce.cn
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