The types of fats are divided into different structures: Saturated fatty acid, Monounsaturated fatty acid, Polyunsaturated fatty acid. They have different characteristics and recommended serving ratios.
Dallas, TX (Merxwire) – Food is closely related to health. We must eat food every day. These foods contain fat or require oil to cook. So, which type of oil is better for the body? According to the recommendations of the American Heart Association, intake 25% Saturated fatty acid, 45% Monounsaturated fatty acid (containing omega9), and 30% Polyunsaturated fatty acid (containing omega3 and omega6), totaling 100%.
The types of fats are divided into different structures: Saturated fatty acid and Unsaturated fatty acid. Unsaturated fatty acid can be divided into Monounsaturated fatty acid and Polyunsaturated fatty acid. What is the difference between them?
Saturated fatty acid has good smoothness and good taste, but eating too much is not good for health. Eating too much will increase the formation of cholesterol in the blood and increase the risk of cardiovascular disease. Oils containing saturated fatty acid: lard, tallow, coconut oil, palm oil, etc.
Unsaturated fatty acid can be divided into Monounsaturated fatty acid and Polyunsaturated fatty acid. Monounsaturated fatty acid contains omega9, which helps to reduce total cholesterol and the formation of low-density lipoprotein. Oils containing Monounsaturated fatty acid: olive oil and bitter tea oil.
Polyunsaturated fatty acid contains omega3 and omega6. Studies have found that it can fight inflammation and depression. Oils containing Polyunsaturated fatty acid: linseed oil, rapeseed oil, soybean oil, heliotrope oil, etc., and EPA and DHA in fish oil also contain these ingredients.
Modern people often advocate using olive oil for cooking food because olive oil contains a higher proportion of Monounsaturated fatty acid, which can increase High-density lipoprotein (good cholesterol) and reduce the formation of low-density lipoprotein (bad cholesterol) to fight inflammation and The effect of preventing cardiovascular disease.
In the past, people misunderstood that olive oil cannot deep-fry food, but it is actually possible. The cooking temperature of olive oil is acceptable to 190 degrees Celsius, and the higher the quality of the olive oil, the higher the acceptable temperature. The commonly used frying temperature is 160 degrees or 180 degrees Celsius. If it is not for a long time frying, olive oil can indeed be used for frying food.
In addition to cooking food, olive oil can also be used to make fruit and vegetable salads. Put lettuce, tomatoes, nuts, cooked meat, or your favorite ingredients in a bowl, then add some olive oil, add a little vinegar to add flavor, and it becomes a delicious and healthy salad.