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href=../../dishes/aquatic/%E9%B2%A4%E9%B1%BC%E7%82%96%E7%99%BD%E8%8F%9C/%E9%B2%A4%E9%B1%BC%E7%82%96%E7%99%BD%E8%8F%9C/ class=md-nav__link> 鲤鱼炖白菜 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E6%B8%85%E8%92%B8%E9%B2%88%E9%B1%BC/%E6%B8%85%E8%92%B8%E9%B2%88%E9%B1%BC/ class=md-nav__link> 清蒸鲈鱼 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E6%B8%85%E8%92%B8%E7%94%9F%E8%9A%9D/ class=md-nav__link> 清蒸生蚝 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E6%B0%B4%E7%85%AE%E9%B1%BC/ class=md-nav__link> 水煮鱼 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E8%92%9C%E8%93%89%E8%99%BE/%E8%92%9C%E8%93%89%E8%99%BE/ class=md-nav__link> 蒜蓉虾 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E7%B3%96%E9%86%8B%E9%B2%A4%E9%B1%BC/%E7%B3%96%E9%86%8B%E9%B2%A4%E9%B1%BC/ class=md-nav__link> 糖醋鲤鱼 </a> </li> <li class=md-nav__item> <a href=../../dishes/aquatic/%E5%BE%AE%E6%B3%A2%E8%91%B1%E5%A7%9C%E9%BB%91%E9%B3%95%E9%B1%BC/ 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data-md-scrollfix> <li class=md-nav__item> <a href=../../dishes/breakfast/%E8%8C%B6%E5%8F%B6%E8%9B%8B/ class=md-nav__link> 茶叶蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E8%9B%8B%E7%85%8E%E7%B3%8D%E7%B2%91/ class=md-nav__link> 蛋煎糍粑 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E6%A1%82%E5%9C%86%E7%BA%A2%E6%9E%A3%E7%B2%A5/ class=md-nav__link> 桂圆红枣粥 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E9%B8%A1%E8%9B%8B%E4%B8%89%E6%98%8E%E6%B2%BB/ class=md-nav__link> 鸡蛋三明治 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E7%85%8E%E9%A5%BA/ class=md-nav__link> 煎饺 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E9%87%91%E6%9E%AA%E9%B1%BC%E9%85%B1%E4%B8%89%E6%98%8E%E6%B2%BB/ class=md-nav__link> 金枪鱼酱三明治 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E9%9D%A2%E5%8C%85%E7%89%87/ class=md-nav__link> 空气炸锅面包片 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E7%BE%8E%E5%BC%8F%E7%82%92%E8%9B%8B/ class=md-nav__link> 美式炒蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E7%89%9B%E5%A5%B6%E7%87%95%E9%BA%A6/ class=md-nav__link> 牛奶燕麦 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E6%B0%B4%E7%85%AE%E7%8E%89%E7%B1%B3/ class=md-nav__link> 水煮玉米 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E8%8B%8F%E6%A0%BC%E5%85%B0%E8%9B%8B/%E8%8B%8F%E6%A0%BC%E5%85%B0%E8%9B%8B/ class=md-nav__link> 苏格兰蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E5%A4%AA%E9%98%B3%E8%9B%8B/ class=md-nav__link> 太阳蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E6%BA%8F%E5%BF%83%E8%9B%8B/ class=md-nav__link> 溏心蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E5%90%90%E5%8F%B8%E6%9E%9C%E9%85%B1/ class=md-nav__link> 吐司果酱 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E5%BE%AE%E6%B3%A2%E7%82%89%E8%9B%8B%E7%B3%95/ class=md-nav__link> 微波炉蛋糕 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E5%BE%AE%E6%B3%A2%E7%82%89%E8%8D%B7%E5%8C%85%E8%9B%8B/ class=md-nav__link> 微波炉荷包蛋 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E7%87%95%E9%BA%A6%E9%B8%A1%E8%9B%8B%E9%A5%BC/ class=md-nav__link> 燕麦鸡蛋饼 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E8%92%B8%E8%8A%B1%E5%8D%B7/ class=md-nav__link> 蒸花卷 </a> </li> <li class=md-nav__item> <a href=../../dishes/breakfast/%E8%92%B8%E6%B0%B4%E8%9B%8B/ class=md-nav__link> 蒸水蛋 </a> </li> </ul> </nav> </li> <li class="md-nav__item md-nav__item--nested"> <input class="md-nav__toggle md-toggle " data-md-toggle=__nav_3_1_5 type=checkbox id=__nav_3_1_5> <label class=md-nav__link for=__nav_3_1_5 tabindex=0 aria-expanded=false> 主食 <span class="md-nav__icon md-icon"></span> </label> <nav class=md-nav aria-label=主食 data-md-level=3> <label class=md-nav__title for=__nav_3_1_5> <span class="md-nav__icon md-icon"></span> 主食 </label> <ul class=md-nav__list data-md-scrollfix> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E6%96%B9%E4%BE%BF%E9%9D%A2/ class=md-nav__link> 炒方便面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E6%B2%B3%E7%B2%89/ class=md-nav__link> 炒河粉 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E5%87%89%E7%B2%89/%E7%82%92%E5%87%89%E7%B2%89/ class=md-nav__link> 炒凉粉 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E9%A6%8D/ class=md-nav__link> 炒馍 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E5%B9%B4%E7%B3%95/ class=md-nav__link> 炒年糕 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%92%E6%84%8F%E5%A4%A7%E5%88%A9%E9%9D%A2/%E7%82%92%E6%84%8F%E5%A4%A7%E5%88%A9%E9%9D%A2/ class=md-nav__link> 炒意大利面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E8%9B%8B%E7%82%92%E9%A5%AD/ class=md-nav__link> 蛋炒饭 </a> </li> <li class=md-nav__item> <a 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class=md-nav__link> 茄子肉煎饼 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%B2%A3%E9%B1%BC%E6%B5%B7%E8%8B%94%E7%8E%89%E7%B1%B3%E9%A5%AD/%E9%B2%A3%E9%B1%BC%E6%B5%B7%E8%8B%94%E7%8E%89%E7%B1%B3%E9%A5%AD/ class=md-nav__link> 鲣鱼海苔玉米饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%85%B1%E6%8B%8C%E8%8D%9E%E9%BA%A6%E9%9D%A2/%E9%85%B1%E6%8B%8C%E8%8D%9E%E9%BA%A6%E9%9D%A2/ class=md-nav__link> 酱拌荞麦面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E7%85%A7%E7%83%A7%E9%B8%A1%E9%A5%AD/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E7%85%A7%E7%83%A7%E9%B8%A1%E9%A5%AD/ class=md-nav__link> 空气炸锅照烧鸡饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%86%AA%E7%B3%9F%E5%B0%8F%E6%B1%A4%E5%9C%86/ class=md-nav__link> 醪糟小汤圆 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E8%80%81%E5%B9%B2%E5%A6%88%E6%8B%8C%E9%9D%A2/ class=md-nav__link> 老干妈拌面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E8%80%81%E5%8F%8B%E7%8C%AA%E8%82%89%E7%B2%89/%E8%80%81%E5%8F%8B%E7%8C%AA%E8%82%89%E7%B2%89/ class=md-nav__link> 老友猪肉粉 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%83%99%E9%A5%BC/%E7%83%99%E9%A5%BC/ class=md-nav__link> 烙饼 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E5%87%89%E7%B2%89/%E5%87%89%E7%B2%89/ class=md-nav__link> 凉粉 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%BA%BB%E8%BE%A3%E5%87%8F%E8%84%82%E8%8D%9E%E9%BA%A6%E9%9D%A2/ class=md-nav__link> 麻辣减脂荞麦面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%BA%BB%E6%B2%B9%E6%8B%8C%E9%9D%A2/ class=md-nav__link> 麻油拌面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%B1%B3%E9%A5%AD/%E7%94%B5%E9%A5%AD%E7%85%B2%E8%92%B8%E7%B1%B3%E9%A5%AD/ class=md-nav__link> 电饭煲蒸米饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%B1%B3%E9%A5%AD/%E7%85%AE%E9%94%85%E8%92%B8%E7%B1%B3%E9%A5%AD/ class=md-nav__link> 煮锅蒸米饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E6%8A%AB%E8%90%A8%E9%A5%BC%E7%9A%AE/%E6%8A%AB%E8%90%A8%E9%A5%BC%E7%9A%AE/ class=md-nav__link> 披萨饼皮 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%83%AD%E5%B9%B2%E9%9D%A2/ class=md-nav__link> 热干面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E6%97%A5%E5%BC%8F%E5%92%96%E5%96%B1%E9%A5%AD/%E6%97%A5%E5%BC%8F%E5%92%96%E5%96%B1%E9%A5%AD/ class=md-nav__link> 日式咖喱饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%83%A7%E9%A5%BC/%E8%8A%9D%E9%BA%BB%E7%83%A7%E9%A5%BC/ class=md-nav__link> 芝麻烧饼 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E6%89%8B%E5%B7%A5%E6%B0%B4%E9%A5%BA/ class=md-nav__link> 手工水饺 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E9%85%B8%E8%BE%A3%E8%95%A8%E6%A0%B9%E7%B2%89/ class=md-nav__link> 酸辣蕨根粉 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E6%B1%A4%E9%9D%A2/ class=md-nav__link> 汤面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E5%BE%AE%E6%B3%A2%E7%82%89%E8%85%8A%E8%82%A0%E7%85%B2%E4%BB%94%E9%A5%AD/%E5%BE%AE%E6%B3%A2%E7%82%89%E8%85%8A%E8%82%A0%E7%85%B2%E4%BB%94%E9%A5%AD/ class=md-nav__link> 微波炉腊肠煲仔饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E8%A5%BF%E7%BA%A2%E6%9F%BF%E9%B8%A1%E8%9B%8B%E6%8C%82%E9%9D%A2/%E8%A5%BF%E7%BA%A2%E6%9F%BF%E9%B8%A1%E8%9B%8B%E6%8C%82%E9%9D%A2/ class=md-nav__link> 西红柿鸡蛋挂面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E6%89%AC%E5%B7%9E%E7%82%92%E9%A5%AD/%E6%89%AC%E5%B7%9E%E7%82%92%E9%A5%AD/ class=md-nav__link> 扬州炒饭 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%82%B8%E9%85%B1%E9%9D%A2/ class=md-nav__link> 炸酱面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E8%92%B8%E5%8D%A4%E9%9D%A2/ class=md-nav__link> 蒸卤面 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E4%B8%AD%E5%BC%8F%E9%A6%85%E9%A5%BC/%E4%B8%AD%E5%BC%8F%E9%A6%85%E9%A5%BC/ class=md-nav__link> 中式馅饼 </a> </li> <li class=md-nav__item> <a href=../../dishes/staple/%E7%85%AE%E6%B3%A1%E9%9D%A2%E5%8A%A0%E8%9B%8B/ class=md-nav__link> 煮泡面加蛋 </a> </li> </ul> </nav> </li> <li class="md-nav__item md-nav__item--nested"> <input class="md-nav__toggle md-toggle " data-md-toggle=__nav_3_1_6 type=checkbox id=__nav_3_1_6> <label class=md-nav__link for=__nav_3_1_6 tabindex=0 aria-expanded=false> 半成品加工 <span class="md-nav__icon md-icon"></span> </label> <nav class=md-nav aria-label=半成品加工 data-md-level=3> <label class=md-nav__title for=__nav_3_1_6> <span class="md-nav__icon md-icon"></span> 半成品加工 </label> <ul class=md-nav__list data-md-scrollfix> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E5%8D%8A%E6%88%90%E5%93%81%E6%84%8F%E9%9D%A2/ class=md-nav__link> 半成品意面 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E9%B8%A1%E7%BF%85%E4%B8%AD/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E9%B8%A1%E7%BF%85%E4%B8%AD/ class=md-nav__link> 空气炸锅鸡翅中 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E7%BE%8A%E6%8E%92/%E7%A9%BA%E6%B0%94%E7%82%B8%E9%94%85%E7%BE%8A%E6%8E%92/ class=md-nav__link> 空气炸锅羊排 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E6%87%92%E4%BA%BA%E8%9B%8B%E6%8C%9E/%E6%87%92%E4%BA%BA%E8%9B%8B%E6%8C%9E/ class=md-nav__link> 懒人蛋挞 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E5%87%89%E7%9A%AE/ class=md-nav__link> 凉皮 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E7%89%9B%E6%B2%B9%E7%81%AB%E9%94%85%E5%BA%95%E6%96%99/ class=md-nav__link> 牛油火锅底料 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E9%80%9F%E5%86%BB%E9%A6%84%E9%A5%A8/ class=md-nav__link> 速冻馄饨 </a> </li> <li class=md-nav__item> <a href=../../dishes/semi-finished/%E9%80%9F%E5%86%BB%E6%B0%B4%E9%A5%BA/ class=md-nav__link> 速冻水饺 </a> </li> <li class=md-nav__item> <a 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class=md-nav__item> <a href=#_3 class=md-nav__link> 脂肪酸的分类 </a> </li> <li class=md-nav__item> <a href=#_4 class=md-nav__link> 避免的脂肪酸 </a> </li> <li class=md-nav__item> <a href=#_5 class=md-nav__link> 零食的反式脂肪酸 </a> </li> <li class=md-nav__item> <a href=#_6 class=md-nav__link> 油品的反式脂肪酸 </a> </li> <li class=md-nav__item> <a href=#_7 class=md-nav__link> 植物油的选择 </a> <nav class=md-nav aria-label=植物油的选择> <ul class=md-nav__list> <li class=md-nav__item> <a href=#_8 class=md-nav__link> 炒菜油 </a> </li> <li class=md-nav__item> <a href=#_9 class=md-nav__link> 煎炸油 </a> </li> <li class=md-nav__item> <a href=#_10 class=md-nav__link> 凉拌、炖煮油 </a> </li> </ul> </nav> </li> </ul> </nav> </li> </ul> </nav> </div> </div> </div> <div class=md-content data-md-component=content> <article class="md-content__inner md-typeset"> <h1 id=_1>厨房准备</h1> <p>在阅读和参考菜谱之前，假想你已经在厨房中准备好了下列物品。这些物品不会在原材料和工具部分提及。</p> <div class=highlight><pre><span></span><code>燃气灶，饮用水，炒锅，蒸锅，煮锅，电饭锅，食用油，洗菜盆，碟子，碗，筷子，勺子，汤勺，漏勺，洗涤剂，抹布，钢丝球，菜刀，生食案板，熟食案板，削皮刀，热水壶
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</code></pre></div> <p>下列材料可能会被高频使用。建议提前为厨房采购好，并永远保障有新鲜的可以取用。</p> <div class=highlight><pre><span></span><code>大葱，小葱，生姜，大蒜，花椒，八角，桂皮，香叶
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干辣椒，小米椒，生抽，老抽，蚝油，料酒（黄酒，可选）
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黑醋(香醋、陈醋)，白醋，豆瓣酱，冰糖，棉白糖，盐，味精\鸡精
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黑胡椒，白胡椒，五香粉，玉米淀粉，番薯淀粉
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</code></pre></div> <p>如果你预计将被隔离很久，建议同样采购好下列内容：</p> <div class=highlight><pre><span></span><code>冰箱、微波炉、保鲜膜、保鲜袋
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鸡蛋、青椒、胡萝卜、黄瓜、西红柿、木耳、里脊肉、茄子、米、挂面或方便面
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</code></pre></div> <p>如果你非常想追求形式化、标准化和仪式感，并且想拥有一个与众不同的有趣厨房，那就同样采购下列内容：</p> <div class=highlight><pre><span></span><code>电子秤（或天平）、游标卡尺、量筒、停表、烧杯、测温枪、移液器
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</code></pre></div> <p>如果你想节约时间，可以购买半成品并简单处理后食用：</p> <div class=highlight><pre><span></span><code>预炸过的炸鸡块、冷冻手抓饼、包好的饺子、袋装咖喱、各种丼类（盖饭）、自热食品、拌面料包、外卖包、方便食品
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</code></pre></div> <p>其它针对每道菜的原材料，请具体参考菜品本身的<code>所需原材料</code>章节。</p> <h2 id=_2>选购油</h2> <p>在选购油之前，需要了解一些脂肪酸的基础知识</p> <h3 id=_3>脂肪酸的分类</h3> <p>脂肪酸分为：</p> <ul> <li>饱和脂肪酸 （尽量避免）</li> <li>不饱和脂肪酸</li> <li>顺式脂肪酸</li> <li>反式脂肪酸 （尤其注意避免）</li> <li>多不饱和脂肪酸</li> <li>单不饱和脂肪酸</li> </ul> <p>饱和脂肪酸在室温下会呈固态，而不饱和脂肪酸在室温下会呈液态。</p> <h3 id=_4>避免的脂肪酸</h3> <p>其中，<strong>饱和脂肪酸</strong>和<strong>反式脂肪酸</strong>一般是被认为不健康的。</p> <p>饱和脂肪酸会增加肥胖、高胆固醇、心脏病的风险。</p> <p>尤其注意反式脂肪酸，因为它会增加血液中的低密度脂蛋白胆固醇，还会减少高密度脂蛋白胆固醇，从而增加心脏病的风险。</p> <h3 id=_5>零食的反式脂肪酸</h3> <p>下列配料表中的项目有较高可能含有反式脂肪酸：</p> <ul> <li>氢化植物油</li> <li>起酥油</li> <li>人造黄油</li> <li>植物黄油</li> <li>氢化脂肪</li> <li>植物奶油</li> <li>植物黄油</li> <li>精炼植物油</li> </ul> <p>但有些高品质的零食并不含反式脂肪酸。实际以零食的营养成分表中标注的 <code>反式脂肪</code> 含量为准。</p> <h3 id=_6>油品的反式脂肪酸</h3> <p>虽然许多零食中含有反式脂肪酸，但是更多的来源并不是氢化，而是加工过程中产生的。</p> <p>反式脂肪酸的主要加工来源有：</p> <ul> <li>植物油 （主要来源）</li> <li>糕点</li> <li>饼干</li> <li>油炸食品</li> <li>面包</li> </ul> <p>植物油有：</p> <ul> <li>菜籽油</li> <li>茶籽油</li> <li>大豆油</li> <li>调和油</li> <li>橄榄油</li> <li>花生油</li> <li>葵籽油</li> <li>玉米油</li> <li>芝麻油</li> <li>棕榈油</li> <li>椰子油</li> <li>棉籽油</li> <li>芥花油</li> </ul> <p>它们都含有少量的反式脂肪酸，因为在精炼过程中需要在高温下进行脱臭处理。</p> <p>市售高品质植物油的反式脂肪酸一般介于 0%～3% 之间，随着油品工艺不断革新，其中的反式脂肪酸含量也在不断降低。</p> <p>而真正的反式脂肪酸来源是烹饪过程：</p> <p>植物油中往往含有较高比例的多不饱和脂肪酸，热稳定性比较差，容易在高温下转化成反式脂肪。</p> <p>因此，在不同场景下，我们需要合理选择油品，并尽可能减少油品的加热时间。</p> <h3 id=_7>植物油的选择</h3> <table> <thead> <tr> <th align=center>油品名称</th> <th align=center>饱和脂肪酸 (%)</th> <th align=center>Omega 3 (%)</th> <th align=center>Omega 6 (%)</th> <th align=center>Omega 9 (%)</th> </tr> </thead> <tbody> <tr> <td align=center>芥花油</td> <td align=center>7%</td> <td align=center>11%</td> <td align=center>21%</td> <td align=center>61%</td> </tr> <tr> <td align=center>亚麻籽油</td> <td align=center>9%</td> <td align=center>57%</td> <td align=center>16%</td> <td align=center>18%</td> </tr> <tr> <td align=center>葵花油</td> <td align=center>12%</td> <td align=center>1%</td> <td align=center>71%</td> <td align=center>16%</td> </tr> <tr> <td align=center>玉米油</td> <td align=center>13%</td> <td align=center>1%</td> <td align=center>57%</td> <td align=center>29%</td> </tr> <tr> <td align=center>橄榄油</td> <td align=center>15%</td> <td align=center>1%</td> <td align=center>9%</td> <td align=center>75%</td> </tr> <tr> <td align=center>大豆油</td> <td align=center>15%</td> <td align=center>8%</td> <td align=center>54%</td> <td align=center>23%</td> </tr> <tr> <td align=center>花生油</td> <td align=center>19%</td> <td align=center>0%</td> <td align=center>33%</td> <td align=center>48%</td> </tr> <tr> <td align=center>棉籽油</td> <td align=center>27%</td> <td align=center>0%</td> <td align=center>54%</td> <td align=center>19%</td> </tr> <tr> <td align=center>猪油</td> <td align=center>43%</td> <td align=center>1%</td> <td align=center>9%</td> <td align=center>47%</td> </tr> <tr> <td align=center>棕榈油</td> <td align=center>51%</td> <td align=center>0%</td> <td align=center>10%</td> <td align=center>39%</td> </tr> <tr> <td align=center>牛油</td> <td align=center>68%</td> <td align=center>1%</td> <td align=center>3%</td> <td align=center>28%</td> </tr> <tr> <td align=center>椰子油</td> <td align=center>91%</td> <td align=center>0%</td> <td align=center>2%</td> <td align=center>7%</td> </tr> </tbody> </table> <ul> <li><code>花生油</code>富含<code>单不饱和脂肪</code>。但只建议选择高品质的。加工时也要注意不要加热过久以免产生<code>反式脂肪酸</code>。</li> <li><code>橄榄油</code>富含<code>单不饱和脂肪</code>，其只有一个不饱和键。橄榄油<code>饱和脂肪酸</code>含量少。但只建议选择高品质的。加工时也要注意不要加热过久以免产生反式脂肪酸。</li> <li><code>大豆油</code>不含<code>饱和脂肪酸</code>，且含有亚油酸、维生素。但大豆油不稳定，容易在加工时产生<code>反式脂肪酸</code>，因此不建议长期食用，可以用于凉拌。</li> <li><code>菜籽油</code>热稳定性好，富含<code>多不饱和脂肪酸</code>，但可能含有芥酸，可能会引起脂肪沉积和心脏损伤。菜籽油缺少亚油酸，营养价值较低，容易腐败。</li> <li><code>椰子油</code>的<code>饱和脂肪酸</code>非常高，热稳定性好，但注意有些食品会使用氢化椰子油。适合在厨房用于煎炸，经常食用会增加肥胖风险。</li> <li><code>棕榈油</code>的<code>饱和脂肪酸</code>非常高，热稳定性好，经常食用会增加高胆固醇风险。</li> <li><code>猪油</code>，<code>牛油</code>等动物油脂，富含<code>饱和脂肪酸</code>，经常食用会增加高胆固醇风险。不推荐长期食用。</li> </ul> <p>因此，根据上述表格，我们可以得出一些结论：</p> <ul> <li>没有任何一种油品是完美的，每种油品都有其优缺点。因此，我们应该根据不同的烹饪场景选择不同的油品。</li> <li>不应该始终使用同一类油品，应该根据不同的烹饪场景选择不同的油品，以确保营养均衡。</li> <li>为了不摄入太多 <code>反式脂肪酸</code>。在加热时，不要选择热不稳定的油品，不要加热过久。</li> <li>不要大量食用煎炸食品。热稳定性好的油往往又含有大量的<code>饱和脂肪酸</code>，不适合长期食用。</li> <li>不要重复使用油品。油品在加热过程中会产生大量的<code>反式脂肪酸</code>。</li> <li>不要长时间食用外卖食品，因为很难确定他们使用了什么油品。</li> </ul> <h4 id=_8>炒菜油</h4> <ul> <li>花生油 （选择高油品质）</li> <li>橄榄油 （选择高油品质）</li> <li>菜籽油 （选择低芥酸）</li> </ul> <p>花生油、橄榄油、菜籽油含有较多不饱和脂肪酸，含有较少的饱和脂肪酸。但是其热稳定性较差，容易在加热过程中产生反式脂肪酸。因此，要注意控制加热时间，不要加热过久。</p> <h4 id=_9>煎炸油</h4> <ul> <li>椰子油</li> <li>棕榈油</li> <li>牛油</li> <li>猪油</li> </ul> <p>爆炒、油炸时需要使用热稳定性更好的油，如：椰子油、棕榈油、牛油。它们产生的反式脂肪酸会更少。但是，它们的饱和脂肪酸含量较高，不适合长期食用。</p> <h4 id=_10>凉拌、炖煮油</h4> <ul> <li>亚麻籽油</li> <li>芝麻油</li> <li>核桃油</li> <li>紫苏油</li> </ul> <p>这类场景不需要加热，因此不会产生反式脂肪酸。不要选择有太多饱和脂肪酸的油品。</p> </article> </div> </div> <a href=# class="md-top md-icon" data-md-component=top hidden> <svg xmlns=http://www.w3.org/2000/svg viewbox="0 0 24 24"><path d="M13 20h-2V8l-5.5 5.5-1.42-1.42L12 4.16l7.92 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