Cooking oil is one of the indispensable ingredients in Vietnamese family kitchens. Many fried, stir-fried, and cooked dishes are prepared with cooking oil to enhance flavor. However, if used incorrectly, it can affect your health.
The oil pan has turned black but is still used by the seller for frying - Illustration: THU HIEU
A meal cannot lack cooking oil and fat, but...
Sharing about the effects of cooking oil and fat, Dr. Nguyen Thi Lam, former deputy director of the National Institute of Nutrition, said that using these ingredients to prepare dishes can increase the deliciousness and attractiveness. In particular, cooking oil and fat (fat) are sources of energy for the body, 1g of cooking oil/fat provides about 9kcal.
Fat has certain effects on health, however, using too little or too much fat is not good.
According to Dr. Lam, first of all, a lack of fat in the diet can lead to lack of energy and malnutrition. Especially for children in the weaning age, a lack of fat can lead to slow weight gain and development.
Meanwhile, some adults do not eat enough fat or eliminate fat from their diet, which will affect the absorption of micronutrients. Fat plays a very important role in the absorption of vitamins such as vitamins A, D, E, K. A diet lacking in fat reduces the absorption of these vitamins.
In addition, fat also has many other important roles for hormones in the body, cell structure. On average, each person needs to eat 45g of fat/day.
On the contrary, eating too much fat will cause overweight and obesity, potentially leading to high blood pressure, high blood fat, diabetes, and cancer.
Common mistakes when using cooking oil
According to Dr. Lam, in some countries, cooking oil is often used to mix salads. This way of eating will keep the double bonds of unsaturated fatty acids in the oil. However, Vietnamese people rarely eat salads but simmer them, cooking them thoroughly reduces the nutrients.
When cooking at high temperatures, cooking oil can denature and become unhealthy. In particular, reusing cooking oil over and over again is very dangerous.
"Whenever I have the opportunity to talk about using cooking oil, I always want to advise people to only use the right amount for the dish when cooking. I see many people frying spring rolls and cakes, pouring too much oil, and then using that oil to cook another dish after frying.
Meanwhile, frying oil that is reused many times will produce transfat, which is harmful to health. This type of fat can increase the level of LDL- "bad" cholesterol in the blood, increasing the risk of cardiovascular disease," said Dr. Lam.
Doctor Lam shared that in reality, markets and tourist areas sell a lot of fried foods.
"When I pass by places where they use cooking oil for frying, I often smell a burning smell, which is because the double bonds in the oil are broken. At that time, the cooking oil is no longer effective, producing transfat which is very harmful to health, easily causing high blood fat," Dr. Lam shared.
The nutritionist noted that when frying food, people should use low heat. When frying food, people need to pour out the excess oil, clean the pan and then move on to cooking another dish. Absolutely do not reuse oil or fat to fry other dishes.
Source: https://tuoitre.vn/dung-dau-an-sai-cach-co-the-gay-tang-mo-mau-the-nao-20241125155713973.htm
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