Apa minyak goreng yang paling sehat?

 Apa minyak goreng yang paling sehat?

Rata-rata konsumen saat ini dimanjakan dengan pilihan minyak goreng. Sebagian besar toko (termasuk toko makanan kesehatan) di Barat cenderung dikemas dengan minyak dengan berbagai warna, rasa dan asal, dan mungkin sulit untuk membedakan yang sehat dari yang tidak sehat.

Faktor terpenting yang harus diingat saat memilih minyak bukan hanya apakah minyak aman dan bergizi dalam keadaan belum diproses, tetapi juga apakah tetap aman dan bergizi setelah terpapar suhu tinggi. Sayangnya, banyak minyak - termasuk minyak sehat, seperti minyak ikan dan minyak rami - tinggi lemak tak jenuh ganda, yang memiliki ketahanan terbatas terhadap oksidasi dan tengik, dan dapat menghasilkan radikal bebas penyebab kanker saat dipanaskan.

Namun, minyak yang tinggi lemak jenuh dan tak jenuh tunggal cenderung bergizi dan sangat tahan terhadap pemanasan, menjadikannya pilihan yang sangat baik untuk memasak. Yang terbaik dari minyak sehat ini tercantum di bawah ini.

Minyak kelapa

Ada banyak alasan mengapa para ahli kesehatan alami menganggap minyak kelapa sebagai rajanya minyak goreng. Selain sebagai salah satu minyak paling stabil pada suhu tinggi (sekitar 90 persen asam lemaknya jenuh), minyak kelapa kaya akan asam laurat, lemak yang sangat bermanfaat dengan sifat antimikroba, antijamur, antibakteri dan antivirus yang telah terbukti.

Selain itu, sebuah penelitian yang diterbitkan dalam jurnal Lipids menemukan bahwa mengonsumsi hanya 1 ons minyak kelapa setiap hari dapat membantu memicu penurunan berat badan. Secara signifikan, minyak kelapa tampaknya sangat efektif untuk menghilangkan lemak perut atau "visceral", yang merupakan lemak jahat yang menempel pada organ dalam kita dan berkontribusi terhadap tekanan darah tinggi, diabetes tipe 2, dan penyakit jantung.

Jenis minyak kelapa yang paling sehat adalah minyak kelapa mentah dan extra-virgin -- jenis yang benar-benar berbau kelapa. Minyak kelapa olahan biasanya diputihkan atau dihilangkan baunya, dan meskipun masih stabil saat dipanaskan, minyak ini cenderung mengandung profil nutrisi yang dikompromikan.

Minyak zaitun

Pokok dalam diet Mediterania, minyak zaitun extra-virgin adalah salah satu minyak paling sehat di dunia dan telah dikaitkan dengan banyak manfaat kesehatan. Misalnya, ulasan yang ditampilkan di Nutrision Hospitalaria menunjukkan bahwa salah satu asam lemak utama dalam minyak zaitun , asam oleat, memiliki sifat anti-inflamasi yang cukup besar. Sebuah studi yang diterbitkan dalam Proceedings of the National Academy of Sciences juga menunjukkan bahwa asam oleat bertanggung jawab atas kemampuan terkenal minyak zaitun untuk mengurangi tekanan darah.

Namun, bukankah minyak zaitun menjadi racun jika terkena panas? Sebenarnya, kesalahpahaman umum yang banyak didorong oleh media arus utama ini telah dibantah oleh beberapa penelitian. Penelitian yang dipublikasikan diJournal of Agricultural and Food Chemistry menemukan bahwa minyak zaitun, yang terdiri dari sekitar 75 persen lemak tak jenuh tunggal, tetap cukup stabil pada suhu rendah hingga sedang dan sangat aman untuk dimasak.

Minyak sehat lainnya

Minyak sehat lainnya yang tetap sehat saat dipanaskan termasuk minyak kelapa sawit, minyak biji wijen, minyak alpukat, dan minyak macadamia (meskipun minyak macadamia hanya boleh digunakan untuk memasak dengan api kecil atau sedang). Meskipun tidak sepenuhnya minyak, produk hewani seperti mentega, ghee dan lemak babi juga merupakan alat bantu memasak yang luar biasa yang telah menjadi bagian dari diet alami kita selama berabad-abad.

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The health benefits of coconut oil

The health benefits of coconut oil

Hair care - The unique fatty acids in coconut oil have a small molecular structure and pass freely into the hair's cell membrane, allowing for the oil to penetrate the hair's shaft; this literally brings out the deep conditioning from within compared to other conditioners that work from the outside in.

Massaging the oil into the scalp can offer relief from dandruff. Dandruff is caused by dry skin or an internal fungal condition that reached the scalp. With regular use, coconut oil can kill the fungus and eliminate dandruff issues. For deep hair conditioning, a teaspoon or two on damp hair left for as long as possible can give an ultra-nice shine. Leave it on overnight and see startling results. (https://www.naturalnews.com/029120_coconut_oil_hair_conditioner.html)

Skin care - Coconut oil is an excellent skin conditioner containing medium-chain triglycerides, naturally occurring fats which deeply penetrate, moisturize and acts as a protective barrier against environmental and free radical damage. The oil also provides sun protection by screening 20 percent of ultraviolet exposure.

Coconut oil is rich in anti-oxidants and bursting with the natural microbial and antibacterial agents caphrylic and capric acids. . Its ability to smooth the skin while infusing with anti-oxidants makes it a perfect anti-aging moisturizer. Moreover, it contains vitamin E, another antioxidant popular for hastening the recovery of skin abrasions, burns and other trauma. (http://www.naturalnews.com)

Weight loss - Medium-chain fatty acids found in coconut oil can speed up metabolism faster than long-chain fatty acids because they are easily digested and converted into energy. In fact, a study reported medium-chain fatty acids to be three times more effective in raising metabolism than long-chain fatty acids, leading researchers to conclude that effective weight loss can be achieved by replacing long-chain fatty acids with medium- chain fatty acids. (https://www.naturalnews.com/026808_oil_coconut.html)

Natural remedy for pneumonia - In a study presented before The American College of Chest Physicians on October 29, 2008, coconut oil was found to offer pneumonia patients faster and more complete relief from symptoms. This could be a welcome development for many as this means a reduced stay in the hospital, lower medical expenses and lower exposure for the patient to a hospital environment. Moreover, it is an inexpensive addition to traditional antibiotics and has no known side effects. (https://www.naturalnews.com/025038_coconut_child_oil.html)

Lowers risk of diabetes, heart disease and improves cholesterol levels - In a study made on women subjects ranging from 20 to 40 years old, half of the subjects were instructed to take a 30 ml soybean oil supplement while the other half were instructed to take a 30ml coconut oil supplement while maintaining moderate exercise routine over a 12-week period. Results of the study showed that although both group of women had a decrease in body mass index (BMI), only the women who were taking coconut oil showed a notable decease in waist circumference significantly lowering the risk of conditions like type II diabetes and heart disease.

Furthermore, the study also showed that the subjects who experienced an improvement in their cholesterol profile along with higher HDL levels and higher HDL: LDL ratio were the ones taking coconut oil. Those taking soybean oil did not receive the same benefits but reflected a higher total cholesterol as well as higher LDL cholesterol lower, lower HDL cholesterol and a lower HDL: LDL ratio. (https://www.naturalnews.com/026547_oil_coconut.html)

Assists in bone health and chronic fatigue - Research has found coconut oil to help prevent osteoporosis because it helps in the nutrient absorption of minerals such as calcium and magnesium - important minerals that fight osteoporosis.

Moreover, the medium-chain fatty acids in coconut oil produce energy rather than body fat, thereby improving metabolism and preventing fatigue. The oil has also been shown to destroy organisms in the body that sap its strength and contribute to the condition of fatigue. (https://www.naturalnews.com/033718_food_miracles.html)

Alzheimer's Disease - Dr. Mary Newport, after failing to get treatment for her husband's dementia, discovered that coconut oil contained natural medium-chain triglyceride (MCT). The same substance was used in a drug trial her husband failed to qualify for. So, she gave her husband 1 tbsp. of coconut oil twice a day for a month and a half and saw him almost completely recovered. (http://www.naturalnews.com)

Others - aside from the health benefits mentioned earlier the following health benefits have been attributed to the beneficial use of coconut oil:

• Protects against cancer and HIV and other infectious diseases
• Kills bacteria and parasites like tape worm and liver flukes
• Eases acid reflux, aids in proper bowel function
• Lowers incidence of hemorrhoids
• Heals and relieves intestinal problems
• Soothes earaches
• Deals with symptoms connected with prostate enlargement
• Strengthens the liver and protects against degeneration
• Reduces incidence of epileptic seizures
• Reduces joint and muscle inflammation
• Eases neuropathies and itching from diabetes.
(https://www.naturalnews.com/036028_coconu_oil_health_solutions.html)

How much oil should be taken in to enjoy its benefits?

According to researchers, an adult should consume around 3 1/2 tbsp. of coconut oil daily: an amount equal to the MCFA a nursing infant would receive in one day. The benefits of coconut oil are derived from the nutritional value of medium-chain fatty acids (MCFA's), and the best comparison in nature as to the percentage of MCFA consumed in a diet is in human breast milk. For those who are not used to having coconut oil in their diet, it is best to start out with a lesser amount and see how the body reacts before following the recommended amount.

Does coconut oil have any adverse side effects?

Coconut oil has no known side effects. However, if you are used to a low-fat diet, a common adverse reaction would be diarrhea. It is probably not advisable to start with a large amount right away. Spreading the recommended amount over the course of one day and building up to a larger dose can help to avoid unwanted effects.

In coconut-producing countries, it is considered beneficial for pregnant and lactating women to enjoy coconut oil; Westerners used to a low-fat diet, however, are cautioned not to experiment with coconut oil while pregnant if the body is not used to it. If you have been consuming coconut oil regularly with no adverse reactions, there is no reason to discontinue consumption.

Sources: https://www.naturalnews.com/036156_Coconut_oil_superfood_healing.html

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