Kitchen Preparation
Before reading and referring to the recipe, imagine that you have already prepared the following items in the kitchen. These items will not be mentioned in the ingredients and tools section.
燃气灶，饮用水，炒锅，蒸锅，煮锅，电饭锅，食用油，洗菜盆，碟子，碗，筷子，勺子，汤勺，漏勺，洗涤剂，抹布，钢丝球，菜刀，生食案板，熟食案板，削皮刀，热水壶
The following materials may be used frequently. It is recommended to purchase them in advance for the kitchen and always ensure there is fresh stock available.
大葱，小葱，生姜，大蒜，花椒，八角，桂皮，香叶
干辣椒，小米椒，生抽，老抽，蚝油，料酒（黄酒，可选）
黑醋(香醋、陈醋)，白醋，豆瓣酱，冰糖，棉白糖，盐，味精\鸡精
黑胡椒，白胡椒，五香粉，玉米淀粉，番薯淀粉
If you need to handle emergencies or long-term stay-at-home requirements, it is recommended to also purchase the following items:
冰箱、微波炉、保鲜膜、保鲜袋
鸡蛋、青椒、胡萝卜、黄瓜、西红柿、木耳、里脊肉、茄子、米、挂面或方便面
If you really want to pursue formalization, standardization, and a sense of ritual, and desire a unique and interesting kitchen, then also procure the following:
电子秤（或天平）、游标卡尺、量筒、停表、烧杯、测温枪、移液器
If you want to save time, you can buy semi-finished products and simply prepare them for consumption:
预炸过的炸鸡块、冷冻手抓饼、包好的饺子、袋装咖喱、各种丼类（盖饭）、自热食品、拌面料包、外卖包、方便食品
For other ingredients specific to each dish, please refer to the "Required Ingredients" section of the dish itself.
Selecting Cooking Oil
Before purchasing cooking oil, it is important to understand some basic knowledge about fatty acids.
Classification of Fatty Acids
Fatty acids are categorized as follows:
- Saturated fatty acids (avoid as much as possible)
- Unsaturated fatty acids
- Cis-fatty acids
- Trans-fatty acids (pay special attention to avoiding these)
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
Saturated fatty acids are solid at room temperature, while unsaturated fatty acids are liquid at room temperature.
Fatty Acids to Avoid
Among them, saturated fatty acids and trans-fatty acids are generally considered unhealthy.
Saturated fatty acids increase the risk of obesity, high cholesterol, and heart disease.
Research indicates that long-term excessive consumption of trans-fatty acids produced through hydrogenation processes can lead to abnormal blood lipid metabolism, thereby increasing the risk of cardiovascular disease. Other studies suggest it may also increase the risk of chronic diseases such as diabetes and obesity.
The World Health Organization (WHO) recommends controlling the intake of trans-fatty acids in the diet to promote cardiovascular health, with maximum intake not exceeding 1% of total energy intake. This means that for an average adult consuming 2000 kcal per day, the daily intake of trans-fatty acids should not exceed 2.2 grams.
GB 28050-2011 stipulates that if food ingredients contain or if hydrogenated and/or partially hydrogenated oils are used in the production process, the content of trans-fat (acid) must be declared in the nutrition facts panel.
Trans-Fatty Acids in Food
According to relevant surveys, the average content of trans-fatty acids in baked goods (pastries, cookies, bread, etc.), condiments, and fried foods ranges between 0.30 and 0.50 g/100g.
Therefore, there is no need to worry too much—the amount of trans-fatty acids in daily food is not sufficient to pose a health risk. However, just in case, when purchasing snacks, it is advisable to check the trans-fat (acid) content listed in the nutrition facts panel.
Trans-Fatty Acids in Cooking
According to a 2021 survey, the average content of trans-fatty acids in vegetable oils in China is 0.86 g/100g, so there is no need to worry too much.
The source of trans-fatty acids that requires extra attention is the cooking process:
Vegetable oils often contain a high proportion of polyunsaturated fatty acids, which have poor thermal stability and are prone to converting into trans-fats at high temperatures.
Therefore, in different scenarios, we need to choose the appropriate type of oil and minimize the time the oil is heated.
Selection of Vegetable Oils
| Oil Name | Saturated Fat (%) | Omega 3 (%) | Omega 6 (%) | Omega 9 (%) |
|---|---|---|---|---|
| Canola Oil | 7% | 11% | 21% | 61% |
| Flaxseed Oil | 9% | 57% | 16% | 18% |
| Sunflower Oil | 12% | 1% | 71% | 16% |
| Corn Oil | 13% | 1% | 57% | 29% |
| Olive Oil | 15% | 1% | 9% | 75% |
| Soybean Oil | 15% | 8% | 54% | 23% |
| Peanut Oil | 19% | 0% | 33% | 48% |
| Cottonseed Oil | 27% | 0% | 54% | 19% |
| Lard | 43% | 1% | 9% | 47% |
| Palm Oil | 51% | 0% | 10% | 39% |
| Beef Tallow | 68% | 1% | 3% | 28% |
| Coconut Oil | 91% | 0% | 2% | 7% |
Peanut Oilis rich inmonounsaturated fat. However, only high-quality options are recommended. During processing, be careful not to heat it for too long to avoid the formation oftrans fatty acids.Olive Oilis rich inmonounsaturated fat, which has only one double bond.Olive Oilhas a lowsaturated fatcontent. However, only high-quality options are recommended. During processing, be careful not to heat it for too long to avoid the formation of trans fatty acids.Soybean Oilcontains nosaturated fatand is rich in linoleic acid and vitamins. However, soybean oil is unstable and prone to formingtrans fatty acidsduring processing, so it is not recommended for long-term consumption. It is suitable for cold dishes.Rapeseed Oilhas good thermal stability and is rich inpolyunsaturated fatty acids, but it may contain erucic acid, which can cause fat deposition and heart damage. Rapeseed oil lacks linoleic acid, has lower nutritional value, and is prone to spoilage.Coconut Oilhas a very highsaturated fatcontent and good thermal stability, but note that some foods may use hydrogenated coconut oil. It is suitable for frying in the kitchen, but frequent consumption increases the risk of obesity.Palm Oilhas a very highsaturated fatcontent and good thermal stability, but frequent consumption increases the risk of high cholesterol.- Animal fats such as
LardandBeef Talloware rich insaturated fat, and frequent consumption increases the risk of high cholesterol. Long-term consumption is not recommended.
Therefore, based on the table above, we can draw some conclusions:
- No single cooking oil is perfect; each has its own advantages and disadvantages. Therefore, we should choose different oils based on different cooking scenarios.
- Avoid using the same type of oil exclusively. Choose different oils for different cooking scenarios to ensure a balanced diet.
- To avoid excessive intake of
trans fatty acids. Do not use oils with poor heat stability, and avoid overheating them. - Avoid consuming large amounts of fried foods. Oils with good heat stability often contain high levels of
saturated fatty acidsand are not suitable for long-term consumption. - Do not reuse cooking oil. Reheating oil generates significant amounts of
trans fatty acids. - Avoid eating takeout food for extended periods, as it is difficult to determine what type of oil they use.
Stir-frying Oil
- Peanut oil (choose high-quality options)
- Olive oil (choose high-quality options)
- Rapeseed oil (choose low-erucic-acid varieties)
Peanut oil, olive oil, and rapeseed oil contain higher levels of unsaturated fatty acids and lower levels of saturated fatty acids. However, they have poor heat stability and are prone to producing trans fatty acids during heating. Therefore, pay attention to controlling the heating time and avoid overheating.
Frying Oil
- Coconut oil
- Palm oil
- Beef tallow
- Lard
Stir-frying and deep-frying require oils with better heat stability, such as coconut oil, palm oil, and beef tallow. These produce fewer trans fatty acids. However, their saturated fat content is high, making them unsuitable for long-term daily consumption.
Cold Salad and Stewing Oil
- Flaxseed oil
- Sesame oil
- Walnut oil
- Perilla oil
These cooking methods do not involve heating, so no trans fatty acids are produced. Avoid oils with high saturated fat content.