One very important thing when using cooking oil is to pay attention to when to add oil to food. When preparing ingredients, you should add spices first and then add cooking oil, so that the spices can penetrate the food. Cooking oil can be added when the food is cooked and removed from the stove to enhance the aroma of the food. Depending on cooking experience and habits, different types of oil can be used specifically for each type of food. For example: Meat should be used with peanut oil because peanut oil can remove the unpleasant smell of meat; sesame oil should be used with dishes that have a fishy smell, only used when the food is cooked; salads should be used with olive oil for mixing...

Every family should have two types of oil for different foods. The first type to provide essential fatty acids is mainly seed oils such as sesame oil, soybean oil, olive oil, etc. These oils should be used to mix with vinegar, salad, add to baby food, cook soup, marinate meat and fish, etc. The second type is coconut oil, soybean oil (peanut), used for frying, stir-frying at high temperatures such as frying spring rolls, fish, potatoes. During use, the oil should be kept in a cool place, not too hot, away from light. The bottle should be tightly closed after each use. Leftover frying and stir-frying oil should be discarded and not reused many times (only use a maximum of 2 times) because during the process of being affected by high temperatures, trans fats and some other toxic ingredients are produced that are not good for the body. Opened oil should only be used within about 1 month.

For adolescents and adults, the proportion of energy provided by fat in the diet should be 18-20%, and animal fat and vegetable oil should be used in equal proportions. For middle-aged and elderly people, the proportion of vegetable oil should be increased (60-70%).

Cooking oil (seed oil) if hygienic is ensured, is best used as a salad dressing because in this form, the unsaturated fatty acids with many double chains in the structure are preserved intact.

When stir-frying food, to ensure it is both delicious and retains the quality of the fat, we should combine it as follows:

Fry some onions or garlic with fat, then add the food, season with salt to taste, cook until done, then add 1-2 tablespoons of cooking oil, mix well and remove from heat. Oil and fat under the effect of high temperature will create trans fat and toxic substances that can cause cancer.

Therefore, used fat (fried, roasted) should be discarded and not reused.