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常见食用油相关知识

我们平时吃的食用油都是由不同的 fatty acids「脂肪酸」组合而成。按其饱和程度分为：

• Saturated Fats「饱和脂肪酸」：饱和脂肪酸是由饱和脂肪酸和甘油形成的脂肪，饱和脂肪酸即是指脂肪酸分子中不含有不饱和键。一般认为饮食中比例较高的饱和脂肪酸会增加心血管疾病和中风的风险。官方建议每日摄取的饱和脂肪酸比例不能超过总卡路里的百分之十。代表：黄油、椰子油。
• Monounsaturated Fats「单不饱和脂肪酸」：在室温下为液体，相对较不稳定，高温煎炸下易氧化，产生有害物质。代表：橄榄油、菜籽油。
• Polyunsaturated Fats「多不饱和脂肪酸」：在室温中为液态，最易受高温而氧化，不适合高温油炸。代表：葵花籽油、葡萄籽油。
• Trans Fat「反式脂肪酸」：真正臭名昭著的反式脂肪是人造反式脂肪，它对人体有害无益，能导致血液胆固醇增高、提高心血管疾病风险。而天然的反式脂肪酸还并没有足够的研究证明它是百害而无一益的。

食用油提取方式：

• Virgin「初榨」：简单来说就是指未加工过的油，比如没有经过漂白、去味和精炼。
• Cold-Pressed「冷压」：压榨过程中没有加热，并且将温度控制在低温（49 摄氏度甚至更低）的压榨法。常见的冷压法有两种：一种是经由水压的简单方式压榨，第二种是使用机械来压榨，并且有可能多次压榨。通常冷压会保留更多的营养成分。
• Refined「精制」：为了达到脱色除味，去杂质，除去易因高温而不稳定的营养素等目的，而通过加热和使用化学提取剂继续萃取出的油脂。

Olive Oil 橄榄油

橄榄油我们单独拎出来说，是因为它在美国极其常见、常用，大致分为以下几个等级：

• Extra-virgin Olive Oil「特级初榨橄榄油」是最高级别、质量最高的橄榄油，油酸度（Oleic Acid）低于 0.8% 。它是通过冷压方式提取，所以也称为冷压初榨橄榄油。
• Virgin Olive Oil「初榨橄榄油」是优质的橄榄油，但次于特级初榨橄榄油。它同样是通过冷榨方式提取的橄榄油，0.8%< 油酸度<2%，仍保留丰富的营养价值。
• Pure Olive Oil「纯橄榄油」经过精练工序（加热及化学处理）提取，大大减少了橄榄果实原有的香气、颜色及营养价值等，所以通常会添加一定比例的特级初榨橄榄油或初榨橄榄油以提升味道。
• Extra Light Olive Oil「清淡橄榄油」是低质量橄榄油。 「Light」 指的不是低热量，而是指它的橄榄味很淡，因为它由超高比例的精炼橄榄油与极少量特级初榨或初榨橄榄油混合而成，已失去了橄榄果实的天然口味及营养成份。

Pompeian Smooth Extra Virgin Olive Oil, First Cold Pressed, Mild and Delicate Flavor, Perfect for Sauteing & Stir-Frying, 68 Fl Oz

100% FARMER CRAFTED: Quality from The Olive Oil People since 1906.

$18.98

Amazon Fresh, Italian Extra Virgin Olive Oil, 16.9 Fl Oz

Cold extracted; A smooth blend with subtle notes of pepper and herbs; Pressed and bottled in Italy

$7.79

Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Salad Dressings & Marinades, 101 FL. OZ.

100% FARMER CRAFTED: Quality from The Olive Oil People since 1906.

$27.98

365 by Whole Foods Market, Extra Virgin Mediterranean Olive Oil, 33.8 Fl Oz

Tested For Quality To Meet International Olive Council Standards; An Amazon brand

$15.49

Partanna Extra Virgin Olive Oil, 101-Ounce Tin

Net quantity of 101 ounces; Cold-pressed oil; Will mellow slightly and become clearer as the sediment drops to the bottom of the tin

$49.95

其他美国常见的食用油

Avocado Oil 牛油果油／鳄梨油

牛油果含有单元和多元两类不饱和脂肪酸。在所有食用油中，它所含的单元不饱和脂肪酸比例非常高，同时富含维生素 E，价格则偏贵。

Amazon Fresh, Avocado Oil, 33.8 Fl Oz

One 33.8-ounce plastic bottle of AmazonFresh Avocado Oil; Mild and versatile cooking oil for everyday use

$12.14

BetterBody Foods Refined Non-GMO Cooking Oil, Kosher, Keto and Paleo Diet Friendly, for High-Heat Cooking, 100% Pure Avocado Oil, 1 Liter, 33.8 Fl Oz

$15.18

Chosen Foods 100% Pure Avocado Oil, Keto and Paleo Diet Friendly, Kosher Oil for Baking, High-Heat Cooking, Frying, Homemade Sauces, Dressings and Marinades (1.75 liters)

$29.74

Kevala Avocado Oil, 128 Fluid Ounce

Premium Natural Avocado Oil · Cold Pressed · Non-GMO Project Verified · Kosher; HIGH SMOKE POINT. Perfect for Baking, Healthy Sautéing, Frying and All-Purpose Cooking.

$51.58

BetterBody Foods Refined Avocado Oil, Non-GMO Cooking Oil, Kosher, Keto and Paleo Diet Friendly, for High-Heat Cooking, Frying, Baking, 100% Pure Avocado Oil, 500 mL, 16.9 Fl Oz

$8.24

Canola Oil 菜籽油／介花油

市面上常见的菜籽油是加拿大科学家用传统育种的方式进行基因改良，由介花种子榨取的无芥酸菜籽油，它富含单元不饱和脂肪酸。不过，美国常见的菜籽油大多数都是精制提取，所以它所含营养比较少，价格也便宜。有些菜籽油可能是由转基因菜籽制成，若介意的话选购时注意找 「Non-GMO」 的产品，但价格会贵一些。

AVO NON-GMO Certified Expeller Pressed Canola Oil – 1 Gallon

$34.99

La Tourangelle, Organic Canola Oil, Expeller-Pressed Non-GMO Canola Seeds, Pesticide and Chemical Free, High Heat Neutral Cooking Oil, 16.9 fl oz

$13.99

Non- GMO Canola Oil Spray for Cooking and Baking

Canola Oil Spray for Cooking and Baking. Non- GMO, Non- Stick

$18.40

AVO ORGANIC 100% CANOLA Oil Frying, Baking, Non-stick Sautéing, Salads, Vinaigrette, Marinades, Pan Coating, General Cooking 64 Fl-oz (Half a Gallon), NO preservatives added, Naturally Processed

$23.99

Healthy Harvest Canola Oil, Naturally Expeller Pressed, Gourmet Canola Cooking Oil, Medium-Heat Cooking, Great for Dressings, Marinades, and Frying, 1-Gallon

$32.79

Coconut Oil 椰子油

这是从椰果肉中提炼出来的油，在室温下为乳白色固体，含有超高比列的饱和脂肪酸，耐高温。市面上常见的椰子油有 Virgin Coconut Oil「初榨椰子油」和 Cold Pressed Coconut Oil「冷压椰子油」。近些年有商家把椰子油宣传为超级食物，声称有各种功效，但一直有很多争议，感兴趣的朋友可阅读椰子油的功效、副作用和风险。

Amazon Fresh, Organic Virgin Coconut Oil, 15 Fl Oz (Previously Happy Belly, Packaging May Vary)

WHAT’S INSIDE: One 15-fluid ounce container Organic Virgin Coconut Oil; CONTAINS: Tree Nuts (Coconut)

$7.07

Virgin Coconut Oil, 16 fl oz – Non-GMO, Cold-Pressed and Unrefined Coconut Oil Organic Certified – Natural Flavour Coconut Oil for Cooking and Baking

$8.99

Handcraft Blends Fractionated Coconut Oil – 16 Fl Oz – 100% Pure and Natural – Premium Grade Oil for Skin and Hair – Carrier Oil – Hair and Body Oil – Massage Oil – Hair Tonic

$9.99

BetterBody Foods Organic, Naturally Refined Coconut Oil, 56 Fl Oz, All Purpose Oil for Cooking, Baking, Hair and Skin Care

$15.84

14% off

Majestic Pure Fractionated Coconut Oil – Relaxing Massage Oil, Liquid Carrier Oil for Diluting Essential Oils – Skin, Lip, Body & Hair Oil Moisturizer & Softener – 16 fl oz

$18.53 −14% $15.95

Corn Oil 玉米油

玉米油在美国超市很常见，是从玉米的胚芽中提炼而来，含有丰富的不饱和脂肪酸。玉米油本身不含有胆固醇，可帮助减少血管中胆固醇的沉积。精制（Refined）玉米油发烟点高且价格低，美国很多餐厅用它油炸食物。

Amazon Fresh, Corn Oil, 128 Fl Oz (Previously Happy Belly, Packaging May Vary)

WHAT’S INSIDE: One 128-fluid ounce bottle of Corn Oil

$14.51

Crisco Pure Corn Oil, 40 Fluid Ounce

Corn Oil Is A Cholesterol Free Food With 14g Of Total Fat Per Serving; 0g Trans Fat Per Serving

$6.36

14% off

Mazola Corn Oil – 96 oz

Item Package Length: 10.795cm; Item Package Width: 16.002cm; Item Package Height: 27.178cm

$18.50 −14% $15.99

Mazola Corn Oil – 16 oz – 3 pk

$18.90

Mazola Corn oil, 2.5 gallon(pack of 2)

2 bottles 2.5 gallon each; Cholesterol free

$93.88

Grapeseed Oil 葡萄籽油

优质食用油，含有丰富的不饱和脂肪酸，特别是人体必需的亚油酸，很多葡萄籽油含 70% 以上的亚油酸。同时，葡萄籽油富含维生素 E，以及人体所需矿物质。葡萄籽油味道清淡，跟其他调料混合也不会影响原本调料的味道，所以很多餐厅厨师用它来调制沙拉酱或其他酱汁。

Pompeian 100% Grapeseed Oil, Light and Subtle Flavor, Perfect for High-Heat Cooking, Deep Frying and Baking, 68 FL. OZ.

GRAPESEED OIL: Pompeian imports 100% of its Grapeseed Oil from France.; FARMER CRAFTED: Quality from The Olive Oil People Since 1906.

$15.21

26% off

NOW Solutions, Grapeseed Oil, Skin Care for Sensitive Skin, Light Silky Moisturizer for All Skin Types, 16-Ounce

Packaged in the USA by a family owned and operated company since 1968.

$12.99 −26% $9.55

La Tourangelle, Expeller-Pressed Grapeseed Oil, High Heat Neutral Cooking Oil, Cast Iron Seasoning, Also Great for Skin, Hair, and DIY Beauty Recipes, 16.9 fl oz

$6.80

Handcraft Blends Grapeseed Oil – 16 Fl Oz – 100% Pure and Natural – Premium Grade Oil for Skin and Hair – Carrier Oil – Hair and Body Oil – Massage Oil – Cold-Pressed and Hexane-Free

$9.99

27% off

NOW Solutions, Grapeseed Oil, Skin Care for Sensitive Skin, Light Silky Moisturizer for All Skin Types, 4-Ounce

Packaged in the USA by a family owned and operated company since 1968.

$4.99 −27% $3.66

Peanut Oil 花生油

花生油在中国很常见，也是很多人烹饪的首选。用花生压榨出来的油，有一股特有的花生香味，炒出来的菜也会香味十足。花生油中的单元不饱和脂肪酸含量很高，对心脏有益。同时，它还还含有磷脂、维生素 E 、胆碱等对人体有益的物质。对花生过敏的人，购买花生油时一定要仔细阅读商品标签。根据 FDA 的建议，只有高度精制 「Refined」 的花生油，不会引起过敏。若你家中有人对花生过敏，请咨询医生。

Amazon Fresh, Peanut Oil, 128 Fl Oz (Previously Happy Belly, Packaging May Vary)

WHAT’S INSIDE: One 128-fluid ounce bottle of Peanut Oil

$17.33

14% off

Planters Peanut Oil, 24 oz

The package length of the product is 3.2 inches; The package width of the product is 2.5 inches

$12.75 −14% $10.98

13% off

Hollywood Enriched Gold Peanut Oil, 24 Oz

The package length of the product is 9.3 inches; The package width of the product is 2.6 inches

$9.99 −13% $8.69

La Tourangelle, Roasted Peanut Oil, Slow Roasted Expeller-Pressed for Rich Flavor, Perfect for Cooking & Baking, Med-High Heat, Unrefined, Small Batch Production in USA, 16.9 fl oz

$14.89

Daana Peanut Oil: CERTIFIED USDA ORGANIC, EXTRA VIRGIN, COLD PRESSED (12 oz)

$9.99

Sunflower Seed Oil 葵花籽油

葵花籽油含有丰富的维生素 E；一勺（tablespoon）葵花籽油中含有 28％的每日推荐摄入营养素含量。但是，葵花籽油的缺点也很明显：它含有大量 omega-6 脂肪酸，而人体若摄入过量 Omega-6 可能引发炎症^[参考]。

La Tourangelle, Organic High Oleic Sunflower Oil, Neutral Oil For Medium to High Heat Cooking and Skin Care, Non GMO, Pesticide and Chemical Free, 16.9 Fl Oz

$5.98

PURA D’OR 16 Oz ORGANIC Sunflower Seed Oil – 100% Pure & Natural USDA Certified Cold Pressed Carrier Oil For DIY Beauty – Unscented, Hexane Free Liquid Moisturizer – Face Skin & Hair – Men & Women

$15.99

365 by Whole Foods Market, Organic Sunflower Seed Oil, 16.9 Fl Oz

High Heat Up To 460°F; An Amazon brand

$8.79

Handcraft Blends Sunflower Oil – 8 Fl Oz – 100% Pure and Natural – Premium Grade Oil for Skin and Hair – Carrier Oil – Hair and Body Oil – Massage Oil – Cold-Pressed and Hexane-Free

$6.99

velona USDA Certified Organic Sunflower Oil – 64 oz | 100% Pure and Natural Carrier Oil | High Oleic, Refined, Cold Pressed | Cooking, Skin, Hair, Body & Face Moisturizing

$24.95

Soybean Oil 大豆油

很多人称之为「大豆色拉油」，是国内常见常用的食用油。网上对于大豆油的吐槽就没有断过，主要集中在两点：

• 很多大豆是转基因。
• 大豆油通常是精炼而成，含有反式脂肪，加上中国家庭喜爱高温炒炸，会进一步增加反式脂肪。这一点我是认同的。很多人不管是怎样的烹饪方式都认着一瓶油用。

13% off

Amazon Brand – Happy Belly Soybean Vegetable Oil, 48 fl oz (Pack of 1)

48 fluid ounces of Happy Belly Vegetable Oil. Packaging may vary; This light tasting oil is made from soybeans

$5.17 −13% $4.51

23% off

Kirkland Signature Soybean Oil, 35 Pounds

Soybean Oil; 100% soybean oil; Recommended for salads, pan frying, baking; Kosher; No trans fats from hydrogenation

$69.99 −23% $54.08

Birch & Meadow 16 fl oz of Soybean Cooking Oil, Mild & Neutral Taste

Birch & Meadow Soybean Cooking Oil; A vegetable oil extracted from the seeds of the soybean plant

$12.99

32 Fl.oz Premium Soy Bean Oil Pure & Organic Skin Hair Nails Health Care

$25.99

US Organic Soybean Oil bulk pack, USDA Certified Organic,100% Pure & Natural, Cold Pressed, Non GMO, Size for DIY and small manufacturers (128 oz (1 Gallon))

Souorced from USA. Only One Ingredient 100% Pure USDA Certified Organic Soybean Oil; Soybean oil is one of the world’s most widely used natural oils for many applications.

$53.99

Sesame Oil 芝麻油／香油

相比美国超市，我更喜欢去亚洲超市买香油，觉得其芝麻味道更香。芝麻油含有抗氧化物和丰富的维生素 E 、 K 。但同时它的 Omega-6 含量也挺高，所以它并不适合每天拿来炒菜。还好华人一般都用它来做凉拌菜或是当火锅蘸料，不过量食用的话问题不大。

La Tourangelle, Toasted Sesame Oil, Great for Cooking, Add to Noodles, Stir-Fry, Vegetables, Vinaigrettes, and Marinades, 16.9 Fl Oz

$9.97

Kadoya Sesame Oil, 22.10 Fl Oz

Use it as seasoning or dressing; Product of Japan; The package weight of the product is 1.5 pounds

$18.65

Kadoya Pure Sesame Oil Fluid Ounce, 11 Fl Oz (B3039)

Kadoya pure sesame oil; Use as seasoning or dressing; Product of Japan; Rich and smooth taste

$9.28

6% off

365 by Whole Foods Market, Toasted Sesame Seed Oil, 8.4 Fl Oz

Medium Heat Up To 320°F; Unrefined Expeller Pressed; An Amazon brand

$7.79 −6% $7.29

Shirakiku Pure Japanese Sesame Seed Oil – Premium, Low Carb, Expeller Pressed and Rich Flavor Natural Sesame Seed Oil – Perfect for Authentic Oriental Asian Cuisine (Toasted) – 56 Fl Oz

$23.99

如何挑选合适的食用油？

做饭烹饪不建议一瓶油用到底，要根据不同的烹饪方式来选择合适的食用油。在挑选食用油时的一个重要选择标准就是油的 Smoke Point「冒烟点」。简单来说，就是油在达到这个温度以后，开始产生烟气，甚至开始起火燃烧。油在冒烟点会降解变质，还会产生有害物质。除了冒烟点以外，上文中提到的油的饱和度和稳定度也是烹饪时应当考虑的因素。

• 高温油炸：应使用发烟点，稳定度和饱和度都高的油，如花生油（发烟点不是最高的，但是稳定度很高）、牛油果油、红花籽油和棕榈油等。
• 中高温爆炒：这类烹饪，一般温度还是比较高的，应当使用发烟较高，稳定度比较好的油，如精制葵花籽油、精制菜籽油、大豆油等。
• 中低温炖煮：性质不稳定、发烟点较低的油，不适合高温烹饪，但可以用来中低温炖煮，如未精制玉米油，未精制葵花籽油等。
• 凉拌和沙拉：发烟点低、稳定性差的油，如橄榄油、芝麻油（它的发烟点其实不低，但凉拌是真的香！）、亚麻籽油等都可以用来做凉拌和沙拉。

常见食用油的冒烟点

每种油的冒烟点可参考下表^[来源]，点击表头可以排序。请注意，同一种油使用不同的提取方式，它的冒烟点会有浮动，通过精制方式提取的通常冒烟点高，也因此有些种类的油列出了某个区间范围、或者多个近似的值。

常见食物油的冒烟点
（美国攻略整理，从高到底排序，可点击表头重排）

读完以上介绍就知道，每种油都有自己的优缺点，细读油瓶标签 + 根据烹调方式来选择才能越吃越健康！个人建议家中多备几种适合不同温度烹饪方式的食用油。

Cassie Zeng

80后，爱购物、爱旅游, 爱生活！

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