健身人士吃哪种油最健康？看完这篇，买食用油再也不懵了！

Knowing the temperature at which a fat or oil will start to smoke indicates how much heat you can subject it to without affecting the flavor of the oil, and whether it will work for a high-heat application such as frying.
油开始冒烟的温度表明了你能把它加热到多少度而不影响风味，以及它是否适用于高温烹饪，例如油炸。

图源：东方IC

For extra-virgin olive oil, it's somewhere between 180-200℃. When roasting or frying above 180℃, it is recommended to use organic coconut or rapeseed oil instead.
特级初榨橄榄油的烟点在180-200℃之间，在180℃以上烘烤或油炸时，建议使用有机椰子油或菜籽油代替。

Other factors which influence smoke point include the volume of oil used, the surface area of your pan, whether the oil is in contact with a food, the degree of exposure to air and light and the speed of temperature increase.

Peanut oil is a popular vegetable oil commonly used around the world. The considerable amount of monounsaturated fat found in this oil makes it a go-to for methods of high-heat cooking. However, it does contain a good amount of polyunsaturated fat, which is less stable at high temperatures.

图源：东方IC

Rapeseed oil is an unsaturated fat and high in monounsaturated fat making it a healthier type of oil. It's also great for frying fish, because it yields a crispy skin.
菜籽油是一种比较健康的食用油，因为它是一种不饱和脂肪，且其中单不饱和脂肪酸含量较高。菜籽油非常适合用来煎鱼，它能够让外皮更加酥脆。

When selecting rapeseed oil choose a cold-pressed version because it has a superior fatty acid profile and a higher level of polyphenols, carotenoids and vitamin E.
在挑选时，最好选择冷榨菜籽油。因为冷榨菜籽油的脂肪酸更好，多酚、类胡萝卜素和维生素E含量也更高。

Use coconut oil in baking for a light, sweet, "coconutty" flavor. It substitutes well for butter and shortening, and it is suitable for vegan recipes. Store coconut oil in a cool, dark place. Like other saturated fats, it is solid when at room temperature and liquefies when heated.

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it's versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.
橄榄油在世界范围内一直是食用油的黄金标准，这很大程度上是因为它的用途十分多样。它有一种微妙的胡椒或青草的味道，可以用来烘焙、嫩煎或凉拌。

图源：东方IC

图源：东方IC

This is a blend of different oils and has a neutral flavor, so you can taste the deep-fried ingredients. It has a high smoke point, can be used multiple times and is good value.

Butter, cream and ghee are high in Vitamin A and B12 and should be a part of one's total fat intake, but since they are saturated fats, they can be used in limited quantities.

图源：东方IC

图源：东方IC

The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits. However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

图源：东方IC

Avocado oil is the natural oil pressed from the pulp of an avocado. Almost 70 percent of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.
牛油果油是一种从牛油果的果肉中榨取的油。70%的牛油果油都富含油酸，这是一种单不饱和的omega-9脂肪酸，对心脏也很有好处。

You can consume it cold, but it’s also a safe and healthy cooking oil because its fatty acids are stable at high heat (up to about 271°C)

图源：东方IC

• 爆炒或油炸时用：牛油果油（不过减脂期最好不要吃太多油炸食物嗷）
  When stir-frying or deep frying: avocado oil
  
• 正常炒菜或凉拌时用：初榨橄榄油
  When frying, sautéing, or cold dressings: virgin olive oil
• 直接吃也没问题：鱼肝油（如果不爱吃鱼的话）
  Without cooking: cod fish oil

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中国日报记者突遭美国报复.....赵立坚这样回应！