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不饱和脂肪|哪种食用油最健康？| 117三人行( 三 )


3. 避免加热过度。油过热不仅影响口感，还会破坏所含的脂肪酸和营养成分。也许有人要说，油这么麻烦，我一律水煮，一点油都不沾，不是就健康了？先不说吃货会不会被这想法吓到，下一篇我们就从科学角度来讲讲这个做法靠不靠谱。
参考文献
[1] G. MARTIN et al., HEALTH EFFECTS OF OXIDIZED HEATED OILS1. Foodservice Research International 13, 41-55 (2001).
[2] H. Azizian, J. K. Kramer, A rapid method for the quantification of fatty acids in fats and oils with emphasis on trans fatty acids using Fourier Transform near infrared spectroscopy (FT-NIR). Lipids 40, 855-867 (2005).
[3] O. K. SEAN., G. W. SARA., W. VIRGINIA., C. I‐CHEN., LEVELS OF TRANS GEOMETRICAL ISOMERS OF ESSENTIAL FATTY ACIDS IN SOME UNHYDROGENATED U. S. VEGETABLE OILS1. Journal of Food Lipids 1, 165-176 (1994).
[4] O. Castaner et al., The effect of olive oil polyphenols on antibodies against oxidized LDL. A randomized clinical trial. Clin Nutr 30, 490-493 (2011).
[5] J. Marrugat et al., Effects of differing phenolic content in dietary olive oils on lipids and LDL oxidation--a randomized controlled trial. Eur J Nutr 43, 140-147 (2004).
[6] Y. Allouche, A. Jimenez, J. J. Gaforio, M. Uceda, G. Beltran, How heating affects extra virgin olive oil quality indexes and chemical composition. J Agric Food Chem 55, 9646-9654 (2007).
[7] M. W. Gillman et al., Margarine intake and subsequent coronary heart disease in men. Epidemiology 8, 144-149 (1997).
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