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.

不管你是否意识到，大豆油是美国使用最广泛的食用油之一。这种油从大豆植物的种子中提取，在许多产品中都能找到。这种油是否对你有益的答案很大程度上取决于你吃多少和多久吃一次。根据Healthline的说法，它确实有很多健康益处。大豆油的烟点很高，这意味着它可以在高温下烹饪食物，而不会氧化和使你的身体暴露在会导致疾病的自由基中。它还含有对心脏有益的多不饱和脂肪酸和维生素K，维生素K对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，这种油有一些潜在的缺点。大豆油含有大量的omega-6脂肪酸，会导致炎症。一项在老鼠身上进行的研究发现，食用大量大豆油与体脂增加、高血糖和脂肪肝有关(美国国家医学图书馆发表)。虽然大豆油确实对健康有益，但最好还是少吃一点。

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.

不管各种各样的饮食计划会告诉你什么，脂肪对健康饮食是必不可少的。注册营养师克里斯汀·帕兰博告诉《每日健康》:“我们的身体需要脂肪来吸收某些脂溶性营养素，如维生素A、D、E和K，以及β -胡萝卜素。”很多种类的油都对健康有好处。橄榄油是最好的烹饪用油之一。这种富含omega-3脂肪酸的食物可以减少炎症，缓解关节疼痛，甚至对抗老年痴呆症。尽可能选择特级初榨橄榄油，因为这些产品在加工过程中不含任何化学物质。

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.

另一种可以添加到你的饮食中的油是亚麻籽油。这种油也含有ω-3脂肪酸。但是，它不太适合加热食用，最好用在冷盘上。最后，还可以推荐核桃油。核桃油主要包含α-亚麻酸，这是另一种健康的ω-3脂肪酸。注册营养师杰西卡·莱文森(Jessica Levinson)说：“核桃油未经精制，烟点很低，因此不应用于烹饪。核桃油有丰富的坚果味，最适合用作沙拉凉拌，也可以作为一道菜的调味剂。”。以上这些油添加到你的饮食中都有很多健康益处。