Scientific selection of edible oil

Olive oil is a highly nutritious choice, rich in monounsaturated fatty acids, particularly oleic acid, which makes up about 83% of its composition. It also contains beneficial vitamins such as K and E. Monounsaturated fats help reduce insulin resistance, lower harmful cholesterol levels (LDL), and increase good cholesterol (HDL), thus lowering the risk of heart disease and other macrovascular complications. For the elderly, olive oil is an excellent option due to its heart-healthy benefits. It has a mild, pleasant aroma and is ideal for cold dishes, dressings, or even drizzled over cooked food. When cooking, it can be used at temperatures up to 190°C without breaking down. It’s recommended to consume olive oil daily or every other day, with a maximum of 35 grams per day. This helps maintain a balanced intake of healthy fats while supporting long-term cardiovascular health. Tea oil, also known as camellia oil, is another great option, especially for middle-aged and older adults. Its monounsaturated fat content is slightly lower than olive oil, at around 79%, but still significantly higher than many other oils. It’s suitable for regular use and is often preferred for its light flavor and high smoke point. When using tea oil, heat the pan first, then add the oil and cook quickly. The daily intake should not exceed 30 grams. For those with health conditions like hyperlipidemia, obesity, or diabetes, it’s best to limit consumption to 20 grams per day. Peanut oil is a more affordable alternative, containing about 40% monounsaturated fats, along with lecithin and other nutrients. It’s resistant to high heat, making it ideal for frying and deep cooking. However, it’s important to avoid overheating. Heat the pan first, then add the oil and let it heat for 7–8 minutes before cooking. The recommended daily intake is 25 grams, but for those with specific health concerns, it should not exceed 20 grams. Soybean oil has a lower monounsaturated fat content, around 20%. While it’s widely used, it’s better to alternate it with oils like olive or tea oil to ensure a more balanced intake of healthy fats. Soybean oil is best used for light cooking, such as sautéing or stir-frying. Heat the pan, add the oil, and cook briefly. The daily limit is 25 grams, with a recommendation of 20 grams for those with health conditions. Rapeseed oil, commonly known as canola oil, has a high digestion and absorption rate. However, some varieties may contain erucic acid, which can be harmful in large amounts. It’s advisable to choose refined canola oil, which has lower erucic acid levels. When using rapeseed oil, heat the pan first, then add the oil and let it cook for a short time to allow any volatile compounds to evaporate. The daily intake should not exceed 25 grams. By choosing the right oil based on your health needs and cooking style, you can enjoy both flavor and nutrition in your meals.

Soy Lecithin Powder

Soy lecithin powder is a substance derived from soybeans that is commonly used as an emulsifier, stabilizer, and thickener in food products. It is a natural source of phospholipids, which are essential components of cell membranes. Soy lecithin powder is often added to chocolate, baked goods, and other processed foods to improve texture and prevent separation of ingredients. It is also used in the production of dietary supplements and pharmaceuticals. Soy lecithin powder is generally considered safe for consumption, although some people with soy allergies may need to avoid it.

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