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4 secrets to using cooking oil to make food both delicious and healthy

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Let’s learn how expert kitchens use cooking oil to optimize the uses of this essential ingredient in home meals.

1. Balance the use of vegetable oil – animal fat

Chief vegetable oil and animal fat both have their own advantages and disadvantages. Therefore, if you only use one type, that means only animal fat or vegetable oil is not good.

You should not only use one type of cooking oil and fat, but also need to focus on balance in your daily diet

You should not only use one type of cooking oil or fat, but also need to focus on balance in your daily diet

At each age, the body has different nutritional needs. Many studies have shown that: For children, cholesterol has many beneficial roles, especially in developing the nervous system, so children need to maintain 70% fat from animal origin and 30% fat from animal sources. vegetable fat. For adults, this ratio should be provided equally to balance the body’s nutrition. For those aged 40 and over, studies recommend that this age group should reduce animal fat to only 20 – 30%. Instead, you should consume more than 70% of unsaturated fatty acids from plant sources to protect your health.

2. Use flexibly for each dish

Both oils and fats are strongly affected by temperature, especially vegetable oils. Polish nutrition expert – Professor Grazyna Cichosz pointed out that, when heated above 180 degrees Celsius, the chemical structure of vegetable oil will change, producing substances that are harmful to users. As for animal fat, although it has a high saturated fatty acid content, it can easily cause cardiovascular diseases, but animal fat has better heat resistance, meeting the requirements of frying and frying.

You should use cooking oil properly for each different dish to ensure health safety

You should use cooking oil properly for each different dish to ensure health safety

However, with marinated dishes or salads, mixed vegetables… vegetable oil will be the top priority because with these dishes, the body will fully absorb vitamins and antioxidants (Omega 3-6-9 ) or nutrients (zinc, magnesium, potassium, calcium…) contained in the oil, are extremely good for health.

3. Do not use frying oil over and over again

Housewives often have the habit of draining excess oil into a bowl to reuse. This is especially harmful to the health of the whole family. The reason is that cooking oil used for many different foods easily produces chemical reactions, producing Aldehyde – a toxic gas that can cause cancer. On the other hand, when used repeatedly, the quality of grease also decreases.

Using oil repeatedly can easily lead to cancer

Using oil repeatedly can easily lead to cancer

In addition, the more times the oil is used, the easier it is to smoke at low temperatures. Each type of oil has a “smoke point” threshold beyond which all oils become toxic. The more times you use an oil, the lower its “smoke point” becomes, and the faster it produces toxins. Therefore, housewives should not regret using oil more than twice and so should the family kitchen Equip yourself with a smoker to avoid inhaling oil fumes.

4. Store cooking oil properly

In professional kitchens, cooking oil is always kept in cool places, away from direct sunlight and heat sources. The reason is that ultraviolet rays from the sun can heat and promote oxidation in cooking oil, unintentionally producing toxic substances. The ideal temperature for storing cooking oil is 10 – 15 degrees Celsius and should not exceed 35 degrees Celsius.

According to the instructions for using cooking oil, you need to store the oil in a tightly closed container and place it in a cool place away from sunlight and heat sources.

According to the instructions for using cooking oil, you need to store the oil in a tightly closed container and place it in a cool place away from sunlight and heat sources.

Families need to especially avoid water getting into the bottle, causing the oil to spoil quickly. Some families also have the habit of dropping a little anise, cinnamon or pepper into the oil bottle, which helps prevent oxidation and preserves the aroma of the cooking oil.

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