吃什么油好？
到底应该怎么选
一日三餐，少不了食用油。食用油可以让饭菜更可口，也是人体所需能量和必需脂肪酸的重要来源。但是，吃油要适量。
即将到来的9月1日是第18个全民健康生活方式日，今年的宣传主题是“食要三减，减掉不良生活方式；体要三健，健出美好生活向往。”
这“减油”即是“三减”之一。《中国居民膳食指南（2022）》建议成年人每天摄入烹调油25～30克，反式脂肪酸每天摄入量不超过2克。摄入过多油脂会增加肥胖的发生风险，摄入过多油脂中含有的反式脂肪酸会增加心血管疾病的发生风险。
我国幅员辽阔，物产丰富，由于生产种植环境的不同，也形成了各地不同的食用油消费习惯。
我们山东多用花生油
东北这盛产大豆惯用大豆油
湖北、四川这用菜籽油比较多
我们西北地区用亚麻籽油（胡麻油）、牛羊油等
随着食品科技的发展，近年也有一些新型的食用油进入市场，食用油消费日趋多样化。不同于物资匮乏的年代，现在有多种多样的食用油可供我们选择，但是哪种油更好更健康呢？
判断食用油的“好坏”，除了看颜色、透明度、气味等感官指标外，主要是看它的营养成分，从慢性病防控的角度而言，重点是脂肪酸状况。
食用油含有的脂肪酸通常包括饱和脂肪酸、单不饱和脂肪酸和多不饱和脂肪酸三种，不同食用油的脂肪酸组成差异很大。机体对饱和脂肪酸、单不饱和脂肪酸和多不饱和脂肪酸的需要不仅要有一定的数量，而且各种脂肪酸之间还要有适当的比例。
饱和脂肪酸
饱和脂肪酸主要来源于动物油，如猪油、牛油和黄油等，动物脂肪大约含40%～60%饱和脂肪酸，另外，一些热带植物油的饱和脂肪酸也较高，如棕榈油含42%，椰子油和可可脂饱和脂肪酸含量超过90%。
饱和脂肪酸
饱和脂肪酸会引起人体总胆固醇和低密度脂蛋白胆固醇升高，对于已经患有血脂异常或者超重肥胖的人群，应少食用这类含饱和脂肪酸高的油脂。但一定量的饱和脂肪酸有助于高密度脂蛋白的形成，因此也不应完全限制饱和脂肪酸的摄入。日常饱和脂肪酸的摄入量应控制在总脂肪摄入量的10%以下。
单不饱和脂肪酸
单不饱和脂肪酸含量较高的植物油代表是橄榄油、茶油和菜籽油，近年火热的牛油果油也是富含单不饱和脂肪酸的油脂，与橄榄油类似。与饱和脂肪酸的作用相反，单不饱和脂肪酸可以降低总胆固醇和低密度脂蛋白胆固醇水平，有益于心血管的健康。
多不饱和脂肪酸
多不饱和脂肪酸常说的主要是ω-3脂肪酸和ω-6脂肪酸，ω-3脂肪酸含量高的食用油包括鱼油、亚麻籽油、紫苏油，ω-6脂肪酸含量高的主要是以玉米油、葵花籽油、大豆油和花生油为代表的植物油。
多不饱和脂肪酸可降低低密度脂蛋白胆固醇水平，尤其是ω-3脂肪酸，还有降低甘油三酯和升高高密度脂蛋白胆固醇的效果，对预防心血管疾病有一定的作用。以多不饱和脂肪酸部分替代饱和脂肪酸摄入可降低冠心病的发病风险。
不同人群食用油选择
对于已经患有高血压、糖尿病等慢性疾病，或具有心血管疾病危险因素的人群，可以选择橄榄油、茶油、亚麻籽油这些富含单不饱和脂肪酸或者ω-3脂肪酸的油脂交替着吃，对健康有益。
对于一般人群，可以选择玉米油、葵花籽油、大豆油和花生油轮换着吃，既经济又健康。
烹饪方式选择
除了注意食用油的选择，还要注意烹饪方式。由于不同脂肪酸的“烟点”（烟点，是在加热的过程中，食用油开始冒烟的温度）不同，各种食用油所适合的烹饪方式也有所不同。
★富含饱和脂肪酸的食用油烟点偏高，所以一些煎炸或爆炒等高温的烹饪方式可以选择这类油脂；
★而富含不饱和脂肪酸的食用油烟点偏低、不耐热，更适合快炒、凉拌等，尤其不要等到油冒烟才开始烹调。
不同的食用油各有所长，
为保证油脂摄入均衡，
换着吃并搭配合理的烹饪方式
才是最佳选择。
参考：
[1]中国营养学会. 中国居民膳食指南(2022) . 北京:人民卫生出版社, 2022.
[2]孙长颢等. 营养与食品卫生学(第8版). 北京:人民卫生出版社, 2017.
[3]杨月欣等. 中国食物成分表标准版第6版. 北京: 北京大学医学出版社,2018-2019.
[4]陈宏著等.牛油果油的营养成分和功效研究进展.中国油脂,2022,47(8):90-96.
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