6 healthy cooking oils

During the cooking process, smoke and oil are very harmful to the body, especially damage to the lungs . Choosing a cooking oil suitable for cooking will reduce some health damage.

Why is soybean oil unsuitable for cooking?

Soybean oil is not suitable for cooking because it produces smoke with many harmful substances.

Most of us know, cooking temperature and time are important factors affecting the composition and concentration of oil smoke. Different uses can there be different oil fumes?

Experimental study of 4 commonly used oils: soybean oil, canola oil, corn oil, peanut oil in China showed that: Both soybean oil> corn oil> canola oil> peanut oil when boiled is exceeded allowed: top of the list is soybean oil (46.6mg / m ³ ); followed by corn oil, canola oil and finally peanut oil.

Regarding the composition of hazardous substances, soybean oil produces the most harmful substances such as: undecane, dodecane, octadecane, eicosane, toluene, xylene, styrene, etc., exceeding the remaining 3 oils, followed by Rapeseed oil. Harmful substances and concentrations produced in peanut oil and corn oil are few.

Undecane, dodecane, octadecane, eicosane and alkanes are carcinogenic substances; toluene, xylene is toxic to the kidneys and reproductive organs; Styrene damages DNA.

So how to use oil is healthy?

Boil through food before cooking

When cooking, add food to the pot, boil over boiling water, the temperature of the boiling water makes the food heat up quickly. There is always a lot of fat in meat, just a quick heating will make the meat fragrant. After boiling on the surface of the food, there is a layer of water, which can prevent the oil from penetrating. Eating in the mouth is also more delicious.

Stir-fry fresh 70% cooked meat

Boil the whole piece of meat, and when cooked to 70% take it out, cut it into stir-fry pieces, do so when frying is not necessary to add the oil.

When stir-frying vegetables, wait until the vegetables are cooked again, stir-fry the meat, so it also helps to limit the fat and is very fragrant, does not affect the taste. At the same time, the fat in the meat when cooking has absorbed to the outside, the total amount of fat in the meat is also reduced.

Stewed meat soup removed fat

Finish the soup, remove the fat layer on the surface of the water. Chicken, bones, beef after cooking will be fat, cooked because the fat layer is floating on the surface of the soup. This will reduce fat intake.

Pre-grill, fry, fry later

Fried foods can also be used in an oven or grill to replace fried foods. If the fried food has been prepared and sold in the supermarket, it should be prepared and then baked again, so it will taste better, the fat content will also drop below 8%.

It is best to switch to steamed steamed grill

Baking with less fat and more delicious is actually a bit difficult, directly changing to boiled steaming is much simpler. Just add a few drops of aromatherapy oil, the natural sweetness of the dish will make us have an appetite with an aroma of fat.

Less oil more ingredients

When cooking, it is not only based on the grease and oil that makes aromatic effect, other ingredients such as green onions, dried onions, ginger, garlic, hot peppers or mustard, when steamed, can be cooked with meat bone soup. For a little aromatic oil, aroma aroma increases aroma, so the flavor of the dish will be more delicious.