Tips For Choosing Cooking Oil

Oil is the most high-energy source, which is 9 calories per gram. Compare with other nutrients, such as carbohydrates and proteins, which accounted for only 4 calories per gram. Oil is also a medium and source of fat soluble vitamins like vitamin A, D, E, and K, and carotenoids.

Some types of fat can not be made by the human body so that the absolute obtained from food. Examples of fatty acids linoleic (omega-6) and alpha-linolenic acid (omega-3).Omega-3 is required by the body to maintain proper functioning of the brain and nervous system of our body.

In the market, there are different types of cooking oil to circulate. Based on its shape, we know of margarine, butter, oil and solid oil. From its origin, the oil is more varied. For instance, oil palm, coconut, canola, corn, sunflower, safflower, olive, and animal fats.

However, it is important to know to keep your health is actually the manufacture of oil-based faction. That is oil saturated, monounsaturated oils, polyunsaturated oils, and trans oil. Each type of oil have different effects to the health of our heart.

In simple oil can be classified into 5 groups:

1. Saturated oil (saturated fatty acids / SFA). Oil fatty acid is already filled by hydrogen atoms. Its main sources: animal foods such as meat, chicken, butter (butter), whole milk, and oil from coconuts and palm oil.
2. Monounsaturated oils (monounsaturated fatty acids / MU FA). Fatty acid deficiency of one hydrogen atom. Example: peanut oil (peanut), canola, and olive(olive).
3. Polyunsaturated oils (polyunsaturated fatty acids / PUFA). Fatty acids that lack two or more hydrogen atoms. Example: corn oil, sunflower, soybean,sesame, and safflower.
4. Trans oil (trans fatty acids). Type of oil that formed in the process of hydrogenation of liquid oils into solid oil. As at the time of the manufacture of margarine. Oil type is also found in natural foods.
5. Omega-3 oils. A type of PUFA oils sourced in marine fish, like tuna, salmon, sardines, and also from nuts, canola, soybean, and flax seed oil.
6. Omega-6 Oil. PUFA oils contained in vegetable oils such as soybean oil, corn, and safflower.