你炒菜一般用什么油?

Whether you realize it or not, soybean oil is one of the most widely used cooking oils in the country. Extracted from the seeds of the soybean plant, this oil is found in many products (via Healthline). The answer to whether or not this oil is good for you depends largely on how much of it you eat and how often. According to Healthline, it does have quite a few health benefits. Soybean oil has a high smoke point, which means it can be used to cook foods at a high heat without oxidizing and exposing your body to free radicals that can lead to disease. It also contains polyunsaturated fatty acids, which are good for your heart, and vitamin K, which is important for blood clotting and bone health.

不管你是否意識(shí)到，大豆油是美國使用最廣泛的食用油之一。這種油從大豆植物的種子中提取，在許多產(chǎn)品中都能找到。這種油是否對(duì)你有益的答案很大程度上取決于你吃多少和多久吃一次。根據(jù)Healthline的說法，它確實(shí)有很多健康益處。大豆油的煙點(diǎn)很高，這意味著它可以在高溫下烹飪食物，而不會(huì)氧化和使你的身體暴露在會(huì)導(dǎo)致疾病的自由基中。它還含有對(duì)心臟有益的多不飽和脂肪酸和維生素K，維生素K對(duì)凝血和骨骼健康很重要。

However, there are some potential downsides to this kind of oil. Soybean oil contains a high amount of omega-6 fats, which can lead to inflammatory diseases. A study in mice found that consuming large amounts of soybean oil was linked to increased body fat, high blood sugar, and fatty liver (via US National Library of Medicine). While soybean oil does offer some health benefits, it is best to consume it sparingly.

然而，這種油有一些潛在的缺點(diǎn)。大豆油含有大量的omega-6脂肪酸，會(huì)導(dǎo)致炎癥。一項(xiàng)在老鼠身上進(jìn)行的研究發(fā)現(xiàn)，食用大量大豆油與體脂增加、高血糖和脂肪肝有關(guān)(美國國家醫(yī)學(xué)圖書館發(fā)表)。雖然大豆油確實(shí)對(duì)健康有益，但最好還是少吃一點(diǎn)。

Regardless of what various diet plans will tell you, fat is essential for a healthy diet. "Our bodies need fats in order to absorb certain fat-soluble nutrients such as vitamins A, D, E, and K, along with beta-carotene," Christine Palumbo, RDN, told Everyday Health. Many types of oils offer plenty of health benefits. One of the best oils to cook with is olive oil. Packed with omega-3 fatty acids, this food can reduce inflammation, help with joint pain, and even fight against Alzheimer's. Choose extra-virgin olive oil when possible, because these are products that have been processed without any chemicals.

不管各種各樣的飲食計(jì)劃會(huì)告訴你什么，脂肪對(duì)健康飲食是必不可少的。注冊(cè)營養(yǎng)師克里斯汀·帕蘭博告訴《每日健康》:“我們的身體需要脂肪來吸收某些脂溶性營養(yǎng)素，如維生素A、D、E和K，以及β -胡蘿卜素。”很多種類的油都對(duì)健康有好處。橄欖油是最好的烹飪用油之一。這種富含omega-3脂肪酸的食物可以減少炎癥，緩解關(guān)節(jié)疼痛，甚至對(duì)抗老年癡呆癥。盡可能選擇特級(jí)初榨橄欖油，因?yàn)檫@些產(chǎn)品在加工過程中不含任何化學(xué)物質(zhì)。

Another great oil to add to your diet is flaxseed oil. This oil also contains omega-3 fatty acids. However, it does not cook well and should be used in cold dishes. Finally, enjoy eating walnut oil. This option primarily contains alpha-linolenic acid, which is another healthy omega-3 fatty acid. "Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor and is best for salad dressings and as a flavor booster to finish a dish," said Jessica Levinson, RDN. All of these oils offer many health benefits when added to your diet.

另一種可以添加到你的飲食中的油是亞麻籽油。這種油也含有ω-3脂肪酸。但是，它不太適合加熱食用，最好用在冷盤上。最后，還可以推薦核桃油。核桃油主要包含α-亞麻酸，這是另一種健康的ω-3脂肪酸。注冊(cè)營養(yǎng)師杰西卡·萊文森(Jessica Levinson)說：“核桃油未經(jīng)精制，煙點(diǎn)很低，因此不應(yīng)用于烹飪。核桃油有豐富的堅(jiān)果味，最適合用作沙拉涼拌，也可以作為一道菜的調(diào)味劑。”。以上這些油添加到你的飲食中都有很多健康益處。