Vegetable oil is a basic ingredient in cooking. Especially stir-fried and fried dishes. Therefore, it can be call a kitchen item for every home. But there is continue debate about the benefits and harms of this type of oil. The benefits and harms may depend on the type of oils and fats the body receives.
Fats and oils go together. Many people may think that fat is harmful to health. But in reality Fat is an essential nutrient for the body. It is a source of energy and helps in the absorption of certain vitamins. But if you get too much, it can cause many chronic diseases. Therefore, for safety, you should consume oils and fats with knowledge.
Before we go see what brand of vegetable oil is good to use. UFABET Let’s get to know the main components of the oil first, which are the fatty acids in every bottle of oil. that we use in cooking and cooking The main component is fatty acids. There are 3 main types of fatty acids, including saturated fatty acids. monounsaturated fatty acids unsaturated fatty acids Each bottle will have a different proportion of fatty acids. The different quantities can be seen on the label and how are the fatty acids in the three main types of oil different?
- Oils containing saturated fatty acids: is the main component It is a highly stable oil. Resistant to high heat well Therefore, it is suitable for food that requires a lot of heat. Deep Fried menus are crispy and delicious. What kind of vegetable oil should I choose? Lard oil, coconut oil, palm oil, and oils obtained from animal fat such as butter and cheese are the most suitable.
- Oils containing monounsaturated fatty acids: Is the main component It is a fatty acid obtain from plants. For various food menus that use little heat, such as salad dressing or stir-frying with low heat. Which vegetable oil to choose: olive oil, rice bran oil, sesame oil, carnola oil. It is an oil that is not heat resistant. Gets rancid easily
- Oils containing polyunsaturated fatty acids: The main component is soybean oil. sunflower seed oil Safflower seed oil It is an oil that is not heat resistant. Gets rancid easily Suitable for food that uses little heat, such as stir frying on low heat or salad dressing.
Risks of consuming vegetable oils: Even though fat is necessary for the body But the body only needs a small amount of energy from fat in a day. On the other hand, foods consumed every day often contain large amounts of oil or other fats. In addition, some foods contain trans fats (Trans Fat) that stimulate the body to cause inflammation and cause insulin resistance. If you consume too much vegetable oil, it can cause various diseases such as obesity and hyperlipidemia. High blood pressure, diabetes, heart disease and stroke, stroke. Including increasing the risk of cancer when oil is reuse.
Because it is an important ingredient in making many types of food. Therefore, you should study how to prepare and consume it correctly to reduce the risk of health problems as follows.
- Choose to consume unsaturated fats. Limit your consumption of saturated fats. and avoid trans fats
- Limit the amount of fat and oil in your daily diet. Choose to cook it by boiling, steaming, stewing, or grilling instead.
- Always read product labels, especially the type, amount, and energy of fat.
- Avoid buying and eating food that uses repeated frying oil. You can notice that the oil has a rancid odor, is dark black, has lots of bubbles, is sticky, has a burnt odor, and smoke rises while frying. and the food will be soaked in oil