7 tips for using healthy cooking oil

Oil is an essential spice used daily to make food more attractive and nutritious. In order to use the product properly, housewives should use two types of cooking oil at the same time, and should not fry oil at high temperatures .

>>>6 healthy cooking oils

There should be two types of cooking oil in the kitchen

At the seminar "Guidelines for the use of cooking oil to ensure food safety and health benefits" organized by the Central Vietnam Women's Union in collaboration with the Department of Food Safety (Ministry of Health) , nutrition experts say that each family should have 2 types of cooking oil available. One used to stir fry, mix vinegar oil, salad, cook soup, marinate fish meat .; The other is for fried and fried dishes. Oils such as sunflower, soybean, mustard, olives . should be used to stir-fry, eat raw, marinate food, help users to absorb vitamins A, D, E, K well in food. , supplement essential fatty acids and increase the taste of food. Cooking oils (blends) will be suitable for frying because of their ability to withstand high temperatures during cooking.

Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition shared a lot of useful information at the workshop "Guidelines for using cooking oil to ensure food safety and health benefits".

Oil should not be used at high temperatures

High temperatures not only destroy nutrients in food but also produce peroxide and other harmful substances. When the temperature exceeds the 'smoke point' of cooking oil, the oil will burn, smoke and smell. Therefore, it is best to use a moderate temperature when cooking, especially when frying, to deepen food and oil does not burn. If you are in the habit of cooking food when you see the oil boiling, then you should change the correct way to let the pan really hot, then add the oil, followed by the food you need to cook.

Do not use frying oil many times

Cooking oil has been cooked once, it is best to pour it, not use it again, because when cooking oil is heated many times, vitamins and some nutrients in the oil are destroyed, there will appear some substances Harmful to health and additional food residues after the cooking process are not visible to the naked eye. If used regularly, it increases the risk of cancer. In addition, re-used cooking oil is also susceptible to oxidation leading to adverse changes in flavor and color of the dish. When fried with new oil, the food will be fresh and delicious, while the oil used again and again will be dark yellow, unattractive and unsafe for health.

Frozen cooking oil is not harmful to health

Frozen cooking oil when the temperature is low is a normal physical phenomenon, similar to the phenomenon of frozen water into ice, no chemical changes affect the quality of the oil should not cause harm to user health. Therefore, it is not possible to extract the freezing of cooking oil to assess the quality of the product. To avoid wintering, preserve the cooking oil at a temperature of 25 degrees C. When the oil is frozen, just soak the oil bottle in warm water, the oil will return to a liquid state and can be used as usual.

Consumers need to select reputable and quality edible oil brands to ensure family health
Consumers need to select reputable and quality edible oil brands to ensure family health.
Older people should use edible oils omega 3, 6, 9

As you get older, the need for fat and especially animal fat decreases because cholesterol and fatty acids in animal fat contribute to an increase in blood cholesterol, leading to an increased risk of cardiovascular diseases and metabolism. At that time, it is necessary to reduce the proportion of animal fat in the diet and especially pay attention to the use of vegetable oils such as soybean oil, olive oil . to protect health. These are oils that contain high levels of omega 3, 6 and 9, which play a role in converting bad cholesterol in the blood to prevent cardiovascular diseases and high blood pressure.

Use alternating oils for young children

The younger the child, the higher the demand for fat, which can be up to 40% of the total energy intake to meet the growth and development needs very quickly in the first years of life. During this period, it is necessary to provide adequate and varied fats for children from both animal and plant sources, especially DHA, omega 3 which are abundant in salmon oil and some vegetable oils. Therefore, alternating cooking oils should be used to provide a variety of nutrients for children. A more efficient and convenient way is to use specially formulated infant cooking oil with ingredients including salmon oil and some vegetable oils such as rice oil, sesame, mustard seed .

Properly preserve cooking oil

Users should preserve cooking oil in a cool place, away from sources of heat and light. In addition, cooking oil can be stored in jars, clean glass bottles, dry, sealed. If there is water in the jar, the outside water enters, or the bacteria and the air penetrate it, causing the oil to break down quickly. Cooking oil in metal jars should not be stored as they often cause oil to be damaged.