According to the National Institute of Nutrition, every family should have two types of cooking oil to use for different types of food - Photo: THU HIEN
Cooking oil, frying oil
The first type provides essential fatty acids, mainly seed oils such as sesame oil, olive oil, etc. These oils should be used to mix with vinegar, salads, put in baby food, cook soup, marinate meat and fish.
The second type is coconut oil and soybean oil used for frying at high temperatures such as frying sausages, spring rolls, fish, and potatoes.
Leftover cooking oil and fat used for frying or sautéing should be discarded and not reused (only use a maximum of 2 times) because when exposed to high temperatures, trans fats and other toxic ingredients that are not good for the body are created. Opened oil should only be used within about 1 month.
Do not reuse cooking oil or fat many times.
Cooking oil and fat reused many times pose a potential risk to health, and can even cause cancer in the long term.
According to the National Institute of Nutrition (Ministry of Health), cooking oil and fat when fried at high temperatures (usually above 180 degrees Celsius) will undergo chemical reactions, producing aldehydes, oxidants... all of which are very harmful to health.
The higher the temperature (like letting oil burn on a pan) and the more times it is cooked, the more toxic substances are produced.
Among those toxic substances, some evaporate into the air, causing air pollution, which is also harmful to people who inhale them; some settle into oil and grease and seep into food, which is very harmful to people's health.
When eating toxic substances in oil and fat, you may see symptoms: dizziness, nausea or vomiting, stomach ache, difficulty breathing, slow heartbeat, high blood pressure, fatigue, eating a lot for a long time can cause cancer.
In addition, cooking oil and fat at high temperatures many times also destroys oil-soluble vitamins such as vitamins A and E, reducing the nutritional value of the oil.
Accordingly, to avoid the above mentioned harmful effects, it is necessary to take some measures such as when frying, limit high temperatures, do not let it exceed 150-180 degrees Celsius, and do not let oil and fat smoke when cooking.
In addition, you should not use oil or fat that has been fried many times to avoid harmful effects on health. Limit eating grilled or baked foods because at very high oven temperatures, oil and fat will be denatured and toxic.
How to cook food with cooking oil and fat to make it more delicious?
The National Institute of Nutrition says that when stir-frying food, to ensure it is both delicious and retains the quality of the fat, we should fry a little onion or garlic with fat, then add the food, season with fish sauce and salt, cook until done, then add 1-2 tablespoons of cooking oil, mix well and remove from the stove.Source
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