飲食攻略|植物油飽和脂肪高恐引發心臟病 6款植物油大比拼這1款油性價比高可取代橄欖油
撰文: 羅嘉欣
發布時間: 10 小時前
▲ 植物油飽和脂肪高恐引發心臟病,6款植物油大比拼,這1款油性價比高,更可取代橄欖油。
【食油/植物油/椰子油/橄欖油/飽和脂肪/心血管疾病/煮食/致癌物】食油是大部分家庭煮食的必備品,不過,有部分植物油的飽和脂肪偏高,長期過量攝取,恐增加罹患心血管疾病風險。台灣有營養師比較市面上常見的6款植物油營養成分,並推介一款油可取代橄欖油,最適合一家大小。
最新影片推介:
台灣營養師李婉萍在其個人網站發文分享,近年來不少家庭都已有使用植物油作為食用油的健康觀念,不過,並非所有植物油都屬於好油,部分植物油的飽和脂肪偏高,要謹慎食用;有些植物油的煙點偏低,在煮食時亦要特別留意。
6款常見植物油比拼
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榛果油可取代橄欖油
李婉萍指出,常見的植物油可分為熱帶植物油、非熱帶植物食用油和堅果油。
- 熱帶植物油(棕櫚油、椰子油):富含飽和脂肪
- 非熱帶植物食用油(橄欖油、苦茶油、葵花油、大豆沙拉油):全球食用比例最高
- 堅果油(榛果油、核桃油、腰果油、杏仁油):帶有香氣
其中,榛果油擁有2大好處,甚至可以取代橄欖油,成為家中的食油首選:
1. 發煙點較橄欖油高
植物油雖比動物油好,但要特別留意「發煙點」,若煮食過程中的溫度超過植物油發煙點,油就會變質,並產生致癌物。大多數家庭偏好使用橄欖油,而榛果油的發煙點220°C較橄欖油高,煮食方式相對上可更多樣化、更安心,包括煎、炒、炸等素食料理。
2. 價格較橄欖油便宜
近年來橄欖油的價格因氣候影響而逐年攀升,同時也會為了克服低發煙點,而將橄欖油進行精煉或與其他油品調和。相比之下,100%天然榛果油不僅純正,價格也較實惠,是一般家庭食用植物油的理想選擇。
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8種食油大比拼
台灣減重醫生蕭捷健曾列出8種常見食油的營養價值、煙點,以及所適合的烹調方式,供大家平時煮食時選擇適合的食油。
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榛果油兩大營養
李婉萍强調,若想只用一款植物油進行「煎、煮、炒、炸、燉、滷」等烹飪方式,不妨考慮榛果油作為家中食油,不僅可攝取榛果油本身的營養,也不干擾各式菜色料理風味。
此外,榛果油100%完全由榛果植物來源製成,沒有任何動物成分,也沒有添加任何化學成分,符合素食者的飲食原則。
她指,榛果油富含多種對人體有益的營養素,如Omega-9、維他命E、酚類化合物等,這些都是素食者日常飲食中重要的營養素,可以促進新陳代謝、有效調節生理機能和維持健康等。
世衞:總脂肪佔總能量攝入量15至30%
據食安中心指出,脂肪是人類膳食中的能量來源,在人體內有多項重要功能,如運送脂溶性維他命A、D、E及K,以及構成細胞膜。世界衞生組織建議,總脂肪只應佔人體總能量攝入量的15至30%。倘若攝入過量,會導致嚴重健康問題,如增加患上心臟病、肥胖症、高血壓、糖尿病及某些癌症的風險。
脂肪可含有不同分量的飽和脂肪,以及不飽和脂肪(包括單元不飽和脂肪、多元不飽和脂肪及反式脂肪)。各類脂肪分別如下:
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同場加映:15款不含基因致癌物安全食油
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