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  3. 學習啦>知識大全>知識百科>健康養生知識>《烹調用油怎樣吃才健康》正文

    烹調用油怎樣吃才健康

    時間:2015-10-12 11:34:42本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 歐東艷 我要投稿

      食用油也稱為“食油”,是指在制作食品過程中使用的,動物或者植物油脂。那么,烹調用油怎樣吃才健康?

      攝取過多油指,尤其是飽和脂肪酸,會提高心管疾病、高脂血癥的罹病風險,一個人每天最高只需要三至五湯匙的油,而高血脂、糖尿病、高膽固醇、高血壓及肥胖等需要限制飲食者,每天攝取的油最好不要超過三湯匙。

      飲食中的必需脂肪酸攝取比例是非常重要的,必需脂肪酸分為飽和脂肪酸、單元不飽和脂肪酸、多元不飽和脂肪酸,過去認為這三者的比例是應是一比一比一。由于飽和脂肪酸容易提高血中三酸甘油酯、總膽固醇及低密度脂蛋白中的膽固醇量,現代人大魚大肉,所以醫界認為飽和脂肪酸的攝取量要降低。

      最常見的脂肪酸是烹調用油,在食用油中,飽和油、棕櫚油和豬油、牛油的飽和脂肪酸含量特別多,油質安定耐高溫,適合高溫油炸食用。

      橄欖油、芥花油富含單元不飽和脂肪酸,適合的烹調方式是涼拌或快炒。


    烹調用油

      市面食用油占大宗的葵花油、玉米油、大豆沙律油及紅花籽油與麻油,則屬于多元不飽和脂肪酸,適合煎煮炒及短時間的油炸。

      主婦在選擇食油時,要把握少用油及用對油的原則,如果是偶爾需要高溫油炸,可以用沙律油;一般烹調時,則可選擇所含脂肪酸比例較均衡的食用油,但要注意控制用量及適合的烹調方式,才能達到健康用油的目的。

      食用油注意事項

      食用方法

      食用油的沸點

      大豆油257℃

      玉米油246℃

      花生油226℃

      芝麻油215℃

      四種最易致癌的用油習慣

      “油”是人們每日必吃的食物,因此它的用法是否科學對人體健康至關重要,如果使用不當,日積月累甚至可能引發癌癥。

      中國著名心血管專家洪昭光教授針對人們在飲食生活中對食用油方面容易造成的一些誤區提出了很多實用的建議。

     、备邷爻床

      很多人炒菜時喜歡用高溫爆炒,習慣于等到鍋里的油冒煙了才炒菜,這種做法是不科學的。高溫油不但會破壞食物的營養成分,還會產生一些過氧化物和致癌物質。建議先把鍋燒熱,再倒油,這時就可以炒菜了,不用等到油冒煙。

     、膊怀灾参镄允秤糜,或者不吃動物油

      如果沒有油,就會造成體內維生素的缺乏,以及必需脂肪酸的缺乏,影響人體的健康。一味強調只吃植物油,不吃動物油,也是不行的。在一定的劑量下,動物油(飽和脂肪酸)對人體是有益的。

     、抽L期只吃單一品種的油

      一般家庭還很難做到炒什么菜用什么油,但我們建議最好還是幾種油交替搭配食用,或一段時間用一種油,下一段時間換另一種油,因為很少有一種油可以解決所有油脂需要的問題。

     、囱徽5娜巳夯蝮w重不正常的人群,用油沒有什么不一樣的

      對于血脂不正常的人群或體重不正常的特殊人群來說,我們更強調的是選擇植物油中的高單不飽和脂肪酸。在用油的量上,也要有所控制。血脂、體重正常的人總用油量應控制在每天不超過25克,多不飽和脂肪酸和單不飽和脂肪酸基本上各占一半。而老年人、血脂異常的人群、肥胖的人群、肥胖相關疾病的人群或者有肥胖家史的人群,他們每天每人的用油量要更低,甚至要降到20克。

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