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Viete, ktorý olej si vybrať?

Napísal 12. máj 2016

Ponuka rastlinných olejov je v súčasnosti dosť široká a vybrať si ten správny olej je niekedy zložitejšie ako sa zdá. Aké sú výhody repkového oleja v porovnaní s inými olejmi?

Nielen o tom sme sa porozprávali s riaditeľom Ústavu potravinárstva a výživy na Fakulte chemickej a potravinárskej technológie STU, prof. Ing. Štefanom Schmidtom, PhD.

Repkový olej – zlatý olej
Repkový olej je výrobok, ktorý v sebe spája mnoho pozitívnych vlastností. Je lacný, ľahko dostupný, má široké použitie v kuchyni aj v kozmetike. Navyše má prospešné zloženie mastných kyselín v porovnaní s inými obľúbenými olejmi. To znamená, že má najmenej škodlivých nasýtených mastných kyselín a veľa esenciálnych nenasýtených mastných kyselín zo skupiny Omega . Taktiež je bohatým zdrojom rastlinných sterolov a zdraviu prospešných vitamínov: vitamínu E, ktorá pomáha pri ochrane buniek pred oxidačným stresom a vitamínu K, ktorý okrem iného vplýva na správnu zrážanlivosť krvi.

Slnečnicový olej – hlavná konkurencia

Repkový olej sa najčastejšie porovnáva so slnečnicovým olejom. Mnohí považujú oba oleje za rovnako vhodné na používanie pri vysokých teplotách. Repkový olej má o niečo vyšší bod zadymenia (teda teplotu, pri ktorej je odolný voči znehodnoteniu, a to dokonca až 242°C) . Teplota zadymenia slnečnicového oleja je 240 °C. Ako vidíme, tieto teploty sú porovnateľné . Avšak to, čím sa repkový olej odlišuje od toho slnečnicového je pomer Omega-6 a Omega-3 mastných kyselín. Nakoľko sa slnečnicový olej odlišuje vysokým obsahom Omega-6 mastných kyselín, čo má v kombinácii s malým obsahom Omega-3 vplyv na nesprávny pomer medzi týmito dvoma zložkami. Pomer medzi Omega-6 a Omega-3 je v tom oleji vyšší ako 136:1, táto hodnota sa značne vzďaľuje od pomeru 2:1, ktorý odporúčajú odborníci na výživu. Práve repkový olej sa vyznačuje týmto ideálnym pomerom nenasýtených mastných kyselín, ktorý sa z hľadiska výživy človeka považuje za optimálny . Pri porovnávaní týchto olejov nezabúdajme, že repkový olej je tuk, ktorý si najdlhšie zachováva čerstvosť spomedzi kuchynských tukov dostupných na trhu. A vďaka stabilite je repkový olej odolný voči zatuchnutiu a vysokej teplote. Stabilita repkového oleja vyplýva z jeho zloženia. Tento olej o.i. obsahuje veľké množstvo antioxidantov, takzvaných tokoferolov (vitamín E), jedným z najviac zastúpených v jeho zložení je brassikasterol, charakteristický len pre repku olejnú. Vďaka tomu je prírodne odolnejší .

Kokosový – naozaj správna voľba?

Kokosový olej pred časom získal aj u nás veľkú popularitu a predčil tak mnohé tradičné rastlinné oleje. Mnohí odborníci však upozorňujú na jeho vysoký obsah nezdravých nasýtených mastných kyselín – podľa zdravotnej organizácie EFSA sa zníženie konzumácie nasýtených tukov pričiňuje k udržiavaniu správnej hladiny cholesterolu v krvi. Medzi ďalšie mastné kyseliny v kokosom oleji patrí najmä kyselina olejová zo skupiny mononasýtených mastných kyselín tzv. Omega-9. Kokosový olej obsahuje 1,7 g polynasýtených mastných kyselín v 100 g, čo sú 2% všetkých mastných kyselín. Najmä kyselina linolová zo skupiny Omega-6 a stopové množstvo kyseliny α-linolenovej Omega-3 dôležitej z hľadiska výživy– len 0,02 g v 100 g oleja . Pre porovnanie, repkový olej obsahuje najmenej nasýtených mastných kyselín spomedzi všetkých rastlinných olejov . „Repkový olej má dokonalé zloženie Omega-3 mastných kyselín nedostatkových v našej strave,“ dodáva odborník. Je bohatý na polynasýtené mastné kyseliny – ALA zo skupiny Omega-3 a LA zo skupiny Omega-6, ktoré sú potrebné pre správny rast a vývoj detí (pozitívne výsledky pri dennej konzumácii 2 g ALA a 10 g LA). Kokosový olej okrem tuku obsahuje stopové množstvo vápnika, železa, zinku, vitamínu E a vitamínu K. Tento olej dodáva aj stopové množstvo fytosterolov – 86 mg v 100 g oleja .

Palmový olej

Palmový olej konzumujeme v mnohých výrobkoch, ako sušienky, čokoládové výrobky, či nátierky a to bez toho aby sme si to vôbec uvedomili. Palmový olej totiž patrí medzi najlacnejšie rastlinné oleje. Podobne ako kokosový olej obsahuje veľké množstvo nezdravých nasýtených mastných kyselín – nakoľko zvyšujú hladinu cholesterolu v krvi, preto odborníci varujú pred konzumáciou príliš veľkého množstva týchto olejov . Spomedzi rastlinných olejov si radšej vyberte tie s optimálnym obsahom nenasýtených mastných kyselín. Repkový olej sa vyznačuje najvýhodnejším zložením nenasýtených mastných kyselín Omega-6 a Omega-3, ktoré sa v ňom nachádzajú v ideálnom pomere, t.j.2:1.

oleje 120516

Olivový olej je často považovaný za jeden z lepších rastlinných olejov. Málokto však vie, že repka olejná je označovaná aj ako „oliva zo severu“, vzhľadom na vysoký obsah kyseliny olejovej, ktorý sa blíži k hodnote v olivovom oleji . Mnohí považujú olivový olej za skvelý doplnok v studenej kuchyni, zatiaľ čo repkový olej je zaškatuľkovaný ako olej výhradne na vyprážanie. Prof. Ing. Štefan Schmidt však bez problémov označuje repkový olej za vhodný na studenú kuchyňu: „Repkový olej sa hodí do studenej kuchyne vďaka svojim senzorickým vlastnostiam. Naviac má veľmi kvalitné zloženie tzv. sprievodných látok, predovšetkým v tuku rozpustných vitamínov, fytosterolov, karotenoidov a antioxidantov.“
Jedným z populárnych mýtov o repkovom oleji je jeho údajná pachuť, či nepríjemná vôňa. „Už dlhší čas má rafinovaný repkový olej neutrálnu chuť a vôňu,“ vysvetľuje odborník.

Vďaka svojej odolnosti, ktoré odzrkadľuje vysoká teplota zadymenia, nestráca na svojom unikátnom zložení nenasýtených mastných kyselín. Navyše, napriek vysokému obsahu nestálych Omega-3 mastných kyselín, je odolný proti skazeniu – častice Omega-3 (kyselina linolová) sú v ňom umiestnené v strede častíc triacyglycerolu, vďaka čomu sú odolné a chránené pred vonkajšími vplyvmi . Zároveň sa vďaka svojej neutrálnej chuti a vôni skvele hodí do studenej kuchyne. Repkový olej je zaznávaným rastlinným olejom, ktorý však v mnohých ohľadoch predčí aj iné, niekedy omnoho populárnejšie oleje.

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  • Komentár Brentvam %PM, %01 %658 %2026 %14:%jan napísal Brentvam

    Let me tell you something most septic companies won't: there are two kinds of people in this reality. Those who assume septic systems are just "underground boxes for waste," and those who've had raw sewage gurgling into their backyard at midnight. I discovered this distinction the tough way in 2005—waist-deep in sludge, shivering in a Washington downpour, as my brothers and I assisted a veteran installer restore our family's failed system. I was a teenager. My hands blistered. My pants were ruined. But that evening, something changed: This isn't just manual labor. It's people's lives we are protecting.
    Here's the dirty truth: most septic companies just maintain tanks. They are like band-aid salesmen at a demolition convention. But Septic Solutions? They are unique. It all began back in the beginning of the 2000s when Art and his siblings—just kids hardly tall enough to shoulder a shovel—assisted install their family's septic system alongside a experienced pro. Imagine this: three pre-teens knee-deep in Pennsylvania clay, learning how soil absorption affects drainage while their friends played Xbox. "We never just dig ditches," Art told me last winter, warm coffee cup in hand. "We learned how soil whispers mysteries. A patch of marsh plants here? That's Mother Nature yelling 'high water table.'"


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  • Komentár Howarddiolo %PM, %31 %645 %2025 %14:%dec napísal Howarddiolo

    I need to tell you something nearly all septic companies refuse to: there are two categories of people in this life. Those who assume septic systems are merely "subterranean tanks for waste," and those that have had raw sewage erupting into their property at 2 AM. I discovered this difference the hard way in 2005—waist-deep in sludge, trembling in a Washington downpour, as my brothers and I assisted a grizzled installer fix our family's failed system. I was a teenager. My hands were raw. My pants were destroyed. But that evening, something changed: This isn't just digging. It's folks' lives we are protecting.
    Let me share the ugly truth: nearly all septic companies just service tanks. They act like band-aid salesmen at a chainsaw convention. But Septic Solutions? They're different. It all originated back in the early 2000s when Art and his siblings—just kids barely tall enough to shoulder a shovel—helped install their family's septic system alongside a grizzled pro. Visualize this: three youngsters buried in Pennsylvania clay, understanding how soil absorption affects drainage while their peers played Xbox. "We did not just dig holes," Art shared with me last winter, steaming coffee cup in hand. "We learned how soil whispers mysteries. A patch of marsh plants here? That's Mother Nature shouting 'high water table.'"

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  • Komentár Howarddiolo %PM, %30 %941 %2025 %21:%dec napísal Howarddiolo

    Let me explain something most septic companies won't: there are two types of people in this life. Those who assume septic systems are merely "underground boxes for waste," and those who have had raw sewage bubbling into their yard at midnight. I understood this distinction the tough way in 2005—standing in mud, freezing in a Washington deluge, as my brothers and I helped a grizzled installer repair our family's collapsed system. I was 14. My hands ached. My jeans were ruined. But that evening, something changed: This ain't just manual labor. It's families' lives we're preserving.
    Let me share the dirty truth: the majority of septic companies just maintain tanks. They are like temporary salesmen at a disaster convention. But Septic Solutions? They're special. It all began back in the beginning of the 2000s when Art and his family—just kids scarcely tall enough to carry a shovel—helped install their family's septic system alongside a grizzled pro. Visualize this: three pre-teens waist-deep in Pennsylvania clay, discovering how soil permeability affects drainage while their friends played Xbox. "We never just dig ditches," Art explained to me last winter, hot coffee cup in hand. "We understood how soil whispers truths. A patch of marsh plants here? That's Mother Nature shouting 'high water table.'"

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  • Komentár Brentvam %PM, %30 %546 %2025 %12:%dec napísal Brentvam

    Allow me to share with you something most septic companies will not: there are two kinds of people in this life. Those who assume septic systems are merely "buried containers for waste," and those who have had raw sewage bubbling into their property at the dead of night. I understood this reality the tough way in 2005—standing in mud, freezing in a Washington downpour, as my brothers and I assisted a weathered installer repair our family's collapsed system. I was fourteen. My hands blistered. My jeans were wrecked. But that moment, something crystallized: This ain't just dirt work. It's people's lives we are preserving.
    Let me share the dirty truth: the majority of septic companies just maintain tanks. They act like temporary salesmen at a demolition convention. But Septic Solutions? They are special. It all began back in the beginning of the 2000s when Art and his family—just kids scarcely tall enough to carry a shovel—helped install their family's septic system alongside a experienced pro. Picture this: three youngsters buried in Pennsylvania clay, understanding how soil absorption affects drainage while their buddies played Xbox. "We did not just dig trenches," Art explained to me last winter, hot coffee cup in hand. "We discovered how earth whispers mysteries. A patch of marsh plants here? That's Mother Nature screaming 'high water table.'"


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  • Komentár Brentvam %PM, %29 %852 %2025 %19:%dec napísal Brentvam

    I need to tell you something most septic companies won't: there are two kinds of people in this world. Those who believe septic systems are merely "subterranean tanks for waste," and those who've had raw sewage erupting into their backyard at 2 AM. I understood this distinction the tough way in 2005—knee-deep in muck, freezing in a Washington rainstorm, as my brothers and I assisted a weathered installer repair our family's collapsed system. I was fourteen. My hands were raw. My jeans were wrecked. But that night, something changed: This isn't just digging. It's families' lives that we're preserving.
    This is the ugly truth: the majority of septic companies just service tanks. They act like temporary salesmen at a chainsaw convention. But Septic Solutions? They're unique. It all originated back in the beginning of the 2000s when Art and his brothers—just kids scarcely tall enough to lift a shovel—helped install their family's septic system alongside a experienced pro. Imagine this: three pre-teens waist-deep in Pennsylvania clay, discovering how soil porosity affects drainage while their buddies played Xbox. "We did not just dig ditches," Art explained to me last winter, warm coffee cup in hand. "We discovered how ground whispers truths. A patch of marsh plants here? That's Mother Nature yelling 'high water table.'"


    https://www.demilked.com/author/arthiwjmob/

  • Komentár Howarddiolo %PM, %29 %547 %2025 %12:%dec napísal Howarddiolo

    I need to share with you something the majority of septic companies will not: there are two kinds of people in this life. Those who think septic systems are merely "subterranean tanks for waste," and those that have had raw sewage erupting into their yard at the dead of night. I learned this difference the hard way in 2005—knee-deep in sludge, shivering in a Washington rainstorm, as my family and I helped a weathered installer repair our family's failed system. I was a teenager. My hands ached. My pants were destroyed. But that night, something changed: This ain't just digging. It's folks' lives we're preserving.
    Here's the harsh truth: nearly all septic companies just service tanks. They are like temporary salesmen at a demolition convention. But Septic Solutions? They are special. It all started back in the early 2000s when Art and his brothers—just kids hardly tall enough to shoulder a shovel—aided install their family's septic system alongside a weathered pro. Visualize this: three pre-teens buried in Pennsylvania clay, discovering how soil permeability affects drainage while their peers played Xbox. "We did not just dig holes," Art explained to me last winter, warm coffee cup in hand. "We understood how soil whispers mysteries. A patch of wetland vegetation here? That's Mother Nature screaming 'high water table.'"

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  • Komentár Brentvam %PM, %28 %009 %2025 %23:%dec napísal Brentvam

    I need to tell you something the majority of septic companies won't: there are two categories of people in this reality. Those who think septic systems are just "underground boxes for waste," and those that have had raw sewage erupting into their yard at midnight. I learned this distinction the hard way in 2005—standing in muck, trembling in a Washington rainstorm, as my brothers and I helped a grizzled installer restore our family's broken system. I was a teenager. My hands blistered. My jeans were wrecked. But that moment, something changed: This ain't just manual labor. It's people's lives we're preserving.
    Let me share the dirty truth: the majority of septic companies just pump tanks. They're like band-aid salesmen at a disaster convention. But Septic Solutions? They are unique. It all started back in the early 2000s when Art and his brothers—just kids scarcely tall enough to lift a shovel—assisted install their family's septic system alongside a grizzled pro. Visualize this: three pre-teens knee-deep in Pennsylvania clay, discovering how soil permeability affects drainage while their friends played Xbox. "We did not just dig ditches," Art told me last winter, steaming coffee cup in hand. "We understood how earth whispers truths. A patch of wetland vegetation here? That's Mother Nature screaming 'high water table.'"


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  • Komentár Oscaralory %AM, %20 %398 %2025 %08:%dec napísal Oscaralory

    Here's the dirty truth: nearly all septic companies just pump tanks. They are like band-aid salesmen at a demolition convention. But Septic Solutions? They are special. It all originated back in the beginning of the 2000s when Art and his siblings—just kids hardly tall enough to carry a shovel—aided install their family's septic system alongside a experienced pro. Visualize this: three pre-teens waist-deep in Pennsylvania clay, discovering how soil permeability affects drainage while their peers played Xbox. "We didn't just dig ditches," Art explained to me last winter, steaming coffee cup in hand. "We learned how earth whispers mysteries. A patch of cattails here? That's Mother Nature screaming 'high water table.'"
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  • Komentár Oscaralory %PM, %19 %958 %2025 %22:%dec napísal Oscaralory

    Here's the harsh truth: nearly all septic companies just service tanks. They are like band-aid salesmen at a disaster convention. But Septic Solutions? They're special. It all originated back in the beginning of the 2000s when Art and his siblings—just kids hardly tall enough to lift a shovel—aided install their family's septic system alongside a experienced pro. Visualize this: three kids knee-deep in Pennsylvania clay, understanding how soil absorption affects drainage while their friends played Xbox. "We didn't just dig ditches," Art shared with me last winter, steaming coffee cup in hand. "We discovered how soil whispers secrets. A patch of wetland vegetation here? That's Mother Nature screaming 'high water table.'"
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  • Komentár Oscaralory %AM, %19 %512 %2025 %11:%dec napísal Oscaralory

    Let me share the harsh truth: the majority of septic companies just pump tanks. They act like band-aid salesmen at a demolition convention. But Septic Solutions? They're special. It all originated back in the early 2000s when Art and his siblings—just kids scarcely tall enough to carry a shovel—aided install their family's septic system alongside a weathered pro. Imagine this: three pre-teens knee-deep in Pennsylvania clay, learning how soil absorption affects drainage while their peers played Xbox. "We didn't just dig holes," Art explained to me last winter, warm coffee cup in hand. "We understood how ground whispers secrets. A patch of wetland vegetation here? That's Mother Nature shouting 'high water table.'"
    https://arthuriyxw972.image-perth.org/how-product-air-heating-cooling-and-electric-services-in-marysville-wa-support-energy-efficiency

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