图源：东方IC

而在我们常用的几种油中，葵花籽油（sunflower seed oil）烟点较低，在160℃左右，不建议用于需要高热的菜肴；橄榄油则根据不同的种类，烟点从180-230℃都有，可视情况而定。

For extra-virgin olive oil, it's somewhere between 180-200 ℃. When roasting or frying above 180 ℃, it is recommended to use organic coconut or rapeseed oil instead.

特级初榨橄榄油的烟点在180-20 0 ℃之 间，在180 ℃以上烘烤或油炸时，建议使用有机椰子油或菜籽油代替。

For extra-virgin olive oil, it's somewhere between 180-200 ℃. When roasting or frying above 180 ℃, it is recommended to use organic coconut or rapeseed oil instead.

特级初榨橄榄油的烟点在180-20 0 ℃之 间，在180 ℃以上烘烤或油炸时，建议使用有机椰子油或菜籽油代替。

在同一种油中，一般精炼程度（refining degree）越高，烟点也越高。常见的植物油根据其精炼程度，一般分为一级、二级、三级、四级四个等级。其中，一级和二级的植物油纯度较高，更适合用来爆炒、油煎等，但去掉了维生素E（vitamin E）、胡萝卜素（carotene）等营养成分。而三级和四级食用油精炼程度比较低，保留了更多营养物质和风味，比较适合炖菜、做汤时用。

图源：东方IC

所以，并不是说烟点高的油就一定能适用于所有菜肴。同时，在烹饪中，很多因素都会影响油的烟点，例如用量、和食材的接触面积、加热速度等等。

Other factors which influence smoke point include the volume of oil used, the surface area of your pan, whether the oil is in contact with a food, the degree of exposure to air and light and the speed of temperature increase.

Other factors which influence smoke point include the volume of oil used, the surface area of your pan, whether the oil is in contact with a food, the degree of exposure to air and light and the speed of temperature increase.

了解了选油的基本知识，我们再来具体看看生活中那些常见的油的特点，和挑选、烹饪时的注意事项吧。

一

常见的植物油

①花生油 peanut oil

花生油可以说是我们日常生活中最常使用的食用油之一。一般情况下，各种类型的菜肴都可以使用花生油，花生油中富含的单不饱和脂肪酸 （monounsaturated fat）也对健康有益。但是，花生油中也含有容易在高温下分解的多不饱和脂肪酸（polyunsaturated fat），所以最好避免高温油炸。

Peanut oil is a popular vegetable oil commonly used around the world. The considerable amount of monounsaturated fat found in this oil makes it a go-to for methods of high-heat cooking. However, it does contain a good amount of polyunsaturated fat, which is less stable at high temperatures.

Peanut oil is a popular vegetable oil commonly used around the world. The considerable amount of monounsaturated fat found in this oil makes it a go-to for methods of high-heat cooking. However, it does contain a good amount of polyunsaturated fat, which is less stable at high temperatures.

图源：东方IC

② 菜籽油 rapeseed oil

Rapeseed oil is an unsaturated fat and high in monounsaturated fat making it a healthier type of oil. It's also great for frying fish, because it yields a crispy skin.

菜籽油是一种比较健康的食用油，因为它是一种不饱和脂肪，且其中单不饱和脂肪酸含量较高。菜籽油非常适合用来煎鱼，它能够让外皮更加酥脆。

Rapeseed oil is an unsaturated fat and high in monounsaturated fat making it a healthier type of oil. It's also great for frying fish, because it yields a crispy skin.

菜籽油是一种比较健康的食用油，因为它是一种不饱和脂肪，且其中单不饱和脂肪酸含量较高。菜籽油非常适合用来煎鱼，它能够让外皮更加酥脆。

图源：东方IC

When selecting rapeseed oil choose a cold-pressed version because it has a superior fatty acid profile and a higher level of polyphenols, carotenoids and vitamin E.

在挑选时，最好选择冷榨菜籽油。因为冷榨菜籽油的脂肪酸更好，多酚、类胡萝卜素和维生素E含量也更高。

When selecting rapeseed oil choose a cold-pressed version because it has a superior fatty acid profile and a higher level of polyphenols, carotenoids and vitamin E.

在挑选时，最好选择冷榨菜籽油。因为冷榨菜籽油的脂肪酸更好，多酚、类胡萝卜素和维生素E含量也更高。

③椰子油 coconut oil

椰子油取自成熟的椰子果肉，能够给食物带来强烈的椰子风味。它可以和黄油一起烘焙，也很适合用来做各种素食。但椰子油含有大量饱和脂肪酸，不建议大量长期地用来做饭。同时，饱和脂肪酸含量高的油在室温下是固体，椰子油也应当在凉爽避光处存放。

Use coconut oil in baking for a light, sweet, "coconutty" flavor. It substitutes well for butter and shortening, and it is suitable for vegan recipes. Store coconut oil in a cool, dark place. Like other saturated fats, it is solid when at room temperature and liquefies when heated.

Use coconut oil in baking for a light, sweet, "coconutty" flavor. It substitutes well for butter and shortening, and it is suitable for vegan recipes. Store coconut oil in a cool, dark place. Like other saturated fats, it is solid when at room temperature and liquefies when heated.

图源：东方IC

④ 橄榄油 olive oil

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it's versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.

橄榄油在世界范围内一直是食用油的黄金标准，这很大程度上是因为它的用途十分多样。它有一种微妙的胡椒或青草的味道，可以用来烘焙、嫩煎或凉拌。

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it's versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.

橄榄油在世界范围内一直是食用油的黄金标准，这很大程度上是因为它的用途十分多样。它有一种微妙的胡椒或青草的味道，可以用来烘焙、嫩煎或凉拌。

图源：东方IC

⑤大豆油 soybean oil

大豆油含有丰富的亚油酸（linoleic acid），有降低血清胆固醇含量（cholesterol level），预防心血管疾病（cardiovascular disease）的功效。但是，亚油酸不适合高温，煎、炒、烹、炸都会使其氧化聚合，产生对身体有害的物质。因此大豆油比较适合低温烹调，如拌菜、炖菜、调馅等。

图源：东方IC

⑥葵花籽油 sunflower seed oil

前面说过，葵花籽油的烟点比较低，而如果想在高温烹饪时使用葵花籽油，最好选择精炼程度高的。同时，在购买时可以注意一下葵花籽油中油酸（oleic acid）的含量，如果油酸比较高，葵花籽油中的单不饱和脂肪酸也更多，在高温下会更稳定一些，这样做大多数菜都可以放心使用啦。

图源：东方IC

⑦调和油 blend oil

调和油是几种不同的油按照一定比例调配的食用油，因此它的风味更加平衡，更能够凸显食材本身的味道。调和油的烟点较高，在很多菜肴中都可以使用。

This is a blend of different oils and has a neutral flavor, so you can taste the deep-fried ingredients. It has a high smoke point, can be used multiple times and is good value.

This is a blend of different oils and has a neutral flavor, so you can taste the deep-fried ingredients. It has a high smoke point, can be used multiple times and is good value.

二

常见的动物油

黄油、奶油、酥油这些动物油中富含维生素A和维生素B12，是人体需要摄取的一类油脂。这些油饱和脂肪酸的含量更高，会使菜肴变得酥脆润滑，但在烹饪中最好适量使用。

Butter, cream and ghee are high in Vitamin A and B12 and should be a part of one's total fat intake, but since they are saturated fats, they can be used in limited quantities.

Butter, cream and ghee are high in Vitamin A and B12 and should be a part of one's total fat intake, but since they are saturated fats, they can be used in limited quantities.

图源：东方IC

而说到猪油 （lard），很多小伙伴的第一印象就是“香”。这是因为猪油中含有微量的特殊蛋白质和甘油酯 （glyceride）的分解产物。同时，猪油中40%以上都是饱和脂肪酸，所以虽然“真香”，还是不要多吃。

图源：东方IC

动物油中最健康的，也许是鱼油 （fish oil），我们熟悉的鱼肝油（cod fish oil）就是一种鱼油。鱼油的不饱和脂肪酸比其他动物油更多，同时也含有omega-3脂肪酸，对于预防疾病有一定功效。世界卫生组织建议每周摄入1-2份的鱼类，就是因为其中的omega-3脂肪酸对人体有益。

The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits. However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits. However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

图源：东方IC

三

想要健身&减脂，该吃什么油？

看了以上这些食用油的特点，我们会发现，其实没有哪种油是“最合适的”。不同的菜肴使用不同的油，才能发挥出最好的味道。不过，食用油的主要成分是脂肪，对于想要健身减脂的小伙伴们来说，确实有更多需要注意的地方。

食用油中的各种脂肪酸，其实就是看一种油适不适合健身时吃的关键。其中，单不饱和脂肪酸是健身减脂期间最佳的选择。在日常用到的食用油里，单不饱和脂肪酸含量的排名大概是这样的：橄榄油＞菜籽油＞花生油＞葵花籽油＞大豆油＞椰子油＞鱼油之外的动物油。

同时，还有一种没有那么常用的油——牛油果油 （avocado oil），它可以说是单不饱和脂肪酸含量最高的食用油，很推荐健身期间用来做饭。

图源：东方IC

Avocado oil is the natural oil pressed from the pulp of an avocado. Almost 70 percent of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.

牛油果油是一种从牛油果的果肉中榨取的油。70%的牛油果油都富含油酸，这是一种单不饱和的omega-9脂肪酸，对心脏也很有好处。

Avocado oil is the natural oil pressed from the pulp of an avocado. Almost 70 percent of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.

牛油果油是一种从牛油果的果肉中榨取的油。70%的牛油果油都富含油酸，这是一种单不饱和的omega-9脂肪酸，对心脏也很有好处。

牛油果油可以用来凉拌或者做沙拉，但因为它烟点很高，其中的脂肪酸也都不容易在高温下分解，用来高温炒菜和油炸也一样合适。

You can consume it cold, but it’s also a safe and healthy cooking oil because its fatty acids are stable at high heat (up to about 271°C)

You can consume it cold, but it’s also a safe and healthy cooking oil because its fatty acids are stable at high heat (up to about 271°C)

图源：东方IC

综上所述，小伙伴们的健身菜单或许可以是这样：

爆炒或油炸时用：牛油果油（不过减脂期最好不要吃太多油炸食物嗷）

When stir-frying or deep frying: avocado oil

正常炒菜或凉拌时用：初榨橄榄油

When frying, sautéing, or cold dressings: virgin olive oil

直接吃也没问题：鱼肝油（如果不爱吃鱼的话）

Without cooking: cod fish oil

爆炒或油炸时用：牛油果油（不过减脂期最好不要吃太多油炸食物嗷）

When stir-frying or deep frying: avocado oil

正常炒菜或凉拌时用：初榨橄榄油

When frying, sautéing, or cold dressings: virgin olive oil

直接吃也没问题：鱼肝油（如果不爱吃鱼的话）

Without cooking: cod fish oil

看完是不是觉得有用的知识又增加啦？那么你最喜欢哪种油呢？在留言区告诉双语君吧。

编辑：商桢

实习生：李睿

综合来源：The Guardian BBC Healthline 小红书 新华网 中国农业科学院官网

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