30/08/2026
“教大家学会看食用油营养标签”**
🫒 你家每天用的食用油，你真的会选吗？
很多人买油只看品牌、价格，或者看到“植物油”“0胆固醇”就觉得比较健康。其实，同样是植物油，脂肪组成可以差很多！
看食用油，可以先学会看这4个指标：
🟢 MUFA 单元不饱和脂肪 — 可以优先选择
🔵 PUFA 多元不饱和脂肪 — 包括 Omega-3、Omega-6
🟠 SFA 饱和脂肪 — 不宜摄取过多
🔴 Trans Fat 反式脂肪 — 越接近 0 越好
我把超市看到的 7种食用油营养标签整理在这张图里。你会发现，橄榄油、Canola＋Sunflower、玉米油和棕榈油为主的食用油，虽然全部都是“油”，但 MUFA、PUFA 和饱和脂肪比例差异相当明显。
不过要记住一个重点：
👉 不是健康的油就可以无限吃。
1克脂肪约有 9 kcal，一汤匙食用油已经大约 120–126 kcal。
真正比较好的做法是：选择较好的脂肪组成、控制用量，并尽量用不饱和脂肪取代较多的饱和脂肪。
下次买食用油，不妨把瓶子转过来看看 Nutrition Facts。😊
评论区打上 ，你家里现在用的是哪一种油？
🫒 Do You Really Know How to Choose a Cooking Oil?
When buying cooking oil, many of us look at the brand, price, or “0 cholesterol” claim. But even among vegetable oils, the types of fat can be very different.
Here are 4 important things to check on the nutrition label:
🟢 MUFA – Monounsaturated Fat: Generally a better fat choice
🔵 PUFA – Polyunsaturated Fat: Includes Omega-3 and Omega-6
🟠 SFA – Saturated Fat: Best to limit
🔴 Trans Fat: Keep as close to zero as possible
I compared the nutrition labels of 7 cooking oils commonly found in supermarkets. Olive oil, canola + sunflower oil, corn oil and palm-based oils can have very different proportions of MUFA, PUFA and saturated fat.
But remember:
👉 A healthier oil doesn’t mean unlimited oil.
Fat provides about 9 kcal per gram, and just one tablespoon of cooking oil can contain around 120–126 kcal.
A practical approach is to choose oils with a better fat profile, control the amount you use, and replace more saturated fats with unsaturated fats whenever possible.
Next time you buy cooking oil, turn the bottle around and check the Nutrition Facts. 😊
Which cooking oil are you using at home?
#食用油 #橄榄油 #玉米油 #芥花油 #棕榈油 #健康饮食 #营养知识 #胆固醇 #不饱和脂肪 #健康生活
