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The oil that we use to cook on a regular basis. It could be an oil containing bad fats. If accumulated in the body in large quantities It can adversely affect health in the long run. It may also cause calories. and the mass of the body weight increases rapidly Until the shape that used to be beautiful, compact, and your proportions must be broken. Today we would like to bring 5 types of healthy cooking oils that you can easily buy and choose for everyone to try.

Why do we have to choose good oil?
Although the common cooking fats that are used on a regular basis will provide some health-enhancing benefits to our bodies. But if given in excess of the amount the body can burn. It may result in fat buildup later, so modifying your cooking to healthier oils may be a better option.

According to the 2015-2020 Dietary Guidelines for Americans, using oil or eating foods high in good fats will help maintain weight Along with reducing the risk of heart problems as well.

However, even if you have turned to healthy cooking oils It may still have to limit the amount of oil used. And during cooking, be careful not to let the oil burn too much. Because it may result in the oil producing more free radicals. until affecting other health aspects

5 Healthy Cooking Oils good for weight loss
Most of the healthy oils are extracted and distilled from natural raw materials. until it came out as an oil that was sold in supermarkets or general department stores by healthy oil especially in terms of control or weight loss are as follows

1. Olive oil
It is an oil known for maintaining heart health. Because there are phenolic compounds (Phenolic) is a group of phytochemicals. (Phytochemicals) that contribute to anti-inflammatory and dilate blood vessels Ready to help reduce bad cholesterol levels.

The ideal amount of olive oil is 4 tablespoons/day, and is often used as a topping in pasta and salad dishes, or for low-temperature cooking. Not suitable for use in high temperature or high heat because it will result in the degradation of antioxidants in olive oil.

2. Canola oil
Canola oil has just 7% saturated fat and is high in unsaturated fat. It lowers bad cholesterol by up to 17% compared to other bad oil-based foods and is great for a variety of cooking uses. Whether it's fried, roasted or baked, it may not be suitable for dishes like salads, pasta, and olive oil.

3. Avocado oil
One study published in the June 2019 issue of Molecules found that avocado oil has good nutritional value. help to control weight And it can also be used to cook all kinds of food, such as boiling, stir-frying, curry, frying, and baking. Call it all, you only have one bottle of healthy cooking oil like avocado oil in your kitchen. It's worth it and super healthy.

4. Sesame oil
For those who want to marinate or season the ingredients before cooking. Using sesame oil may be the right choice for you, as sesame oil has anti-inflammatory properties. Antioxidant control blood pressure and reduce the risk of coronary heart problems from the accumulation of fat as well

5. Walnut oil
Walnut oil is rich in healthy omega-3 fatty acids. But may not be suitable for high temperature cooking. as well as olive oil They are ideal for use in salads. Or add more flavor to various dessert menus

Before using each type of oil for cooking You should check your health to see if you are allergic to any of the compounds by limiting the dosage to a small amount. This is because some people may develop allergic reactions such as nut allergy or sesame allergy. Should seek immediate medical attention from a medical professional. To prevent severe food that affects your respiratory system.

Tips for using healthy cooking oil
Each oil has a different purpose. to get the most benefit You may need to check the label on the product carefully first. You will know what kind of cooking oil you choose. If you want to make the most of healthy cooking oils for weight loss. us and lead you to practice these tips.

- Cooking with stir fry More often than frying
- The cooking oil should be used within 30-60 days after opening the bottle.
- Do not reuse cooking oil.
- Store the oil after use according to the instructions on the label.
- Limit the amount and control the fire temperature to match the oil used. If it is an oil that should not be heated It should not be used for stir-frying, frying or baking because it may be punished. more than benefit
- Consider the ingredients you choose to cook as well. that how much fat Or may choose non-greasy ingredients to cook instead.

besides the selection Cooking oil is good. Exercise planning. and other food choices that have a variety of benefits in the right amount It helps maintain health in various fields and maintain body weight as well. Not sure where to start? It is recommended that you seek advice from a doctor, nutritionist or trainer. To get advice that is most suitable for your health.


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[PierceWelsh]

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