In the process of frying, the oil serves as an introductory medium heat, savory flavor enhancer, nutritional value and calories for fried foods. Smart to choose the type of cooking oil used for food processing is one of the things that determine health. So that no one chose, let's get acquainted with different types of cooking oil.
Based on the presence or absence of double bonds in their molecular structure, the oil can be divided into three groups, namely:
(1) oil with saturated fatty acids (saturated fatty acids)
Saturated fatty acids, among others, present in breast milk (lauric acid) and coconut oil. Its stable and not easily react / change into other types of fatty acids.
(2) oil with monounsaturated fatty acids (mono-unsaturated fatty acids / MUFA) or multiple (poly-unsaturated fatty acids).
Unsaturated fatty acids having double bond carbon atoms are easy to decompose and react with other compounds, to obtain a stable composition of saturated fatty acids. The more the number of double bonds (poly-unsaturated), the easier it is to react / change the oil.
(3) oils with trans fatty acids (trans fatty acids)
Trans fatty acids found in many animal fats, margarine, butter, hydrogenated oils, and is formed from the frying process. In addition to carcinogenic, trans fats raise levels of bad cholesterol, lowers good cholesterol, and cause babies born prematurely.
Unsaturated fatty acids (omega 3, omega 6, omega 9) is often promoted has many benefits, including lowering "bad cholesterol" (LDL = low density lipoprotein) cholesterol and prevent heart attacks. Found in many vegetable oils such as soybean oil, canola oil, sunflower oil, palm oil, and others.
However, deep frying with a frying system, which is generally used by the people of Indonesia, and also the repeated use of cooking oil, would alter unsaturated fatty acids into trans fatty acids, which can increase bad cholesterol and lowers good cholesterol.
In addition, excessive heating will convert unsaturated fatty acids into clusters peroxides and free radicals that can cause cancer. Because of that, get used to fry with the temperature not too high.
Type of oil is also best avoided or used cooking oil that has been used repeatedly. This oil is more viscous, having a high free fatty acids, and blackish brown. Several studies in experimental animals showed repeated use of the oil carcinogenic and can cause symptoms of various diseases.
In addition, there are three types of fatty acids based on the length of the fatty acid chain, namely a long chain (long chain trigliseride / LCT), medium chain (medium chain trigliseride / MCT), and short chain (short chain trigliseride / SCT).
Oil with short carbon chains and are able to be directly absorbed by the body without going through the digestive process convoluted. Taken directly to the liver to be converted into energy to improve the functioning of the endocrine glands, organs and body tissues.
Vegetable oils are generally classified as long-chain fatty acids (long chain fatty acids = LCFA), which consists of 18 carbon atoms or more. Large molecular size, so it needs to be processed first into small fatty acids and free fatty acid form that can be absorbed through the intestinal wall.
Having escaped from the bowel wall, free fatty acids are reassembled into lipoproteins was then taken to heart. There is converted into energy, cholesterol, and the rest deposited into fatty tissue. Well, cholesterol and fat that is the cause of many chronic diseases, degenerative, or cancer.
According to research, most of its content of LCFA is safflower oil (78%), followed by sunflower oil (69%), and canola oil (31%). LCFA content of olive oil ranges from 9%, while the lowest is coconut oil (2%).
Oil is good for health is containing MUFA and MCT. Olive oil would be better and can protect the heart (due to lower total cholesterol, triglycerides and cholesterol, "bad" or LDL) cholesterol when used as vegetable oil, not fried.
Vegetable cooking oil is being classified as PUFA and LCT would be better if used for sauteing, not frying at high temperature. If you still want to fry with a high temperature, it is best to use coconut oil or palm kernel oil.
Tidak ada komentar:
Posting Komentar