olive oil
It is rich in monounsaturated fatty acids, linoleic acid, and vitamins K and E that are beneficial to human health. The monounsaturated fatty acid (oleic acid) content in olive oil is as high as 83%. Monounsaturated fatty acids can reduce insulin resistance, lower total blood cholesterol, triglycerides, and low-density lipoproteins, increase high-density lipoproteins that are beneficial to human health, and reduce the risk of macrovascular disease.
Recommendation: Olive oil should be the first choice of oil for the elderly.
Usage: Olive oil contains a light aroma and is suitable for making cold dishes. It can also be boiled with water and served with olive oil. When cooking with olive oil, olive oil is not affected when the oil temperature does not exceed 190 degrees Celsius.
Dosage: It is recommended that olive oil be eaten daily or every other day. The daily total amount should not exceed 35 grams.
tea oil
The content of monounsaturated fatty acids (oleic acid) in tea oil is as high as 79%, second only to olive oil. For middle-aged and old friends, it is also worth recommending cooking oil.
Recommendation: Similar to olive oil, tea oil should also be used as a common fat for middle-aged and old friends.
Usage: Put the wok and heat it, then pour it into cold tea oil and cook it quickly.
Dosage: The total daily amount does not exceed 30 grams.
Peanut oil
Contains a large amount of oleic acid, linoleic acid, lecithin and other nutrients, monounsaturated fatty acid content of 40%. Peanut oil prices are lower than olive oil and tea oil and are more resistant to high temperatures.
Recommendation: For price-sensitive people, peanut oil can be used as the main cooking oil.
Usage: Heat the wok and pour it into the peanut oil. Heat the oil for 7 to 8 minutes to avoid burns.
Dosage: The total daily amount does not exceed 25 grams. Hyperlipidemia, obesity, diabetes and other middle-aged and old friends do not exceed 20 grams per day.
Soybean oil
The monounsaturated fatty acids of soybean oil are relatively low, about 20%.
Recommendation: Soybean oil and olive oil are used alternately to supplement the deficiency of monounsaturated fatty acids in soybean oil.
Usage: Heat the wok and pour it into the soy sauce. Heat it slightly and cook.
Dosage: The total daily amount does not exceed 25 grams. Hyperlipidemia, obesity, diabetes and other middle-aged and old friends do not exceed 20 grams per day.
Rapeseed oil
The body's digestion and absorption rate of rapeseed oil is high, but some rapeseed oil contains relatively high erucic acid, affecting its nutritional value.
Recommended: Try to eat canola oil (such as Canadian rapeseed oil, etc.).
Usage: Heat the wok and pour it into the rapeseed oil and burn it for a while to allow some erucic acid to evaporate.
Dosage: The total daily amount does not exceed 25 grams.