葵花籽

**乾燥向日葵籽仁**
每100 g（3.5 oz）食物營養值
熱量	2,445 kJ（584 kcal）
糖类	20 g
糖	2.62 g
膳食纖維	8.6 g
脂肪	51.46 g
飽和脂肪	4.455 g
單元不飽和脂肪	18.528 g
多元不飽和脂肪	23.137 g
蛋白質	20.78 g
維生素
硫胺（維生素B1）	(129%) 1.48 mg
核黃素（維生素B2）	(30%) 0.355 mg
菸鹼酸（維生素B3）	(56%) 8.335 mg
泛酸（維生素B5）	(23%) 1.13 mg
吡哆醇（維生素B6）	(103%) 1.345 mg
葉酸（維生素B9）	(57%) 227 μg
膽鹼	(11%) 55.1 mg
維生素C	(2%) 1.4 mg
維生素E	(234%) 35.17 mg
膳食礦物質
鈣	(8%) 78 mg
鐵	(40%) 5.25 mg
鎂	(92%) 325 mg
錳	(93%) 1.95 mg
磷	(94%) 660 mg
鉀	(14%) 645 mg
鈉	(1%) 9 mg
鋅	(53%) 5 mg
	單位; μg = 微克 · mg = 毫克; IU = 藥學国际單位;
	Link to USDA Database entry; 參照美國標準的相對百分比; 成人每日的参考膳食摄入量（DRI）; 來源：（英文）美國農業部營養数据库

向日葵種籽

葵瓜子

葵花籽，是向日葵的果实（連殼）及種子（去殼後）。顏色有黑色、白色和褐色，大部份种子都是集多色於一体。

可作零食；也可榨油，葵花籽油可用來煮菜，而且含有約90%的不飽和脂肪酸，很多人都認為其是健康食用油。

食用[编辑]

成份[编辑]

葵花籽中主要的營養素是脂肪，主要包含單元不飽和脂肪和多元不飽和脂肪，其中亞油酸所佔比例較高。此外，種子含有可助於降低血脂（血液膽固醇^[1]）水平的植物固醇。

壓榨油[编辑]

原生向日葵油（亞油酸向日葵油）包含高不飽和脂肪酸（約68%的亞油酸）和低飽和脂肪酸（如棕櫚酸和硬脂酸）。然而因種種目的，開發各混種，以改變作物的脂肪酸譜。^[4]

與其他植物油的比較[编辑]

植物油^[5]^[6]
类别	氫化^[7]	飽和脂肪酸	單元不飽和脂肪酸		多元不飽和脂肪酸			發煙點
类别	氫化^[7]	飽和脂肪酸	總量(單元)^[5]	油酸 (ω-9)	總量(多元)^[5]	α-亞麻酸（ω－3）	亚油酸 (ω－6)	發煙點
鳄梨^[8]		11.6	70.6		13.5	1	12.5	249 °C（480 °F）^[9]
油菜(芥花油)^[10]		7.4	63.3	61.8	28.1	9.1	18.6	238 °C（460 °F）^[11]
椰子^[12]		82.5	6.3	6	1.7			175 °C（347 °F）^[11]
玉米胚芽^[13]		12.9	27.6	27.3	54.7	1	58	232 °C（450 °F）^[14]
棉籽^[15]		25.9	17.8	19	51.9	1	54	216 °C（420 °F）^[14]
亞麻籽^[16]		9.0	18.4	18	67.8	53	13	107 °C（225 °F）
大麻籽^[17]		7.0	9.0	9.0	82.0	22.0	54.0	166 °C（330 °F）^[18]
油橄欖^[19]		13.8	73.0	71.3	10.5	0.7	9.8	193 °C（380 °F）^[11]
油棕^[20]		49.3	37.0	40	9.3	0.2	9.1	235 °C（455 °F）
花生^[21]		20.3	48.1	46.5	31.5		31.4	232 °C（450 °F）^[14]
红花籽^[22]		7.5	75.2	75.2	12.8	0	12.8	212 °C（414 °F）^[11]
大豆^[23]		15.6	22.8	22.6	57.7	7	51	238 °C（460 °F）^[14]
葵花籽(亞油酸 < 60%)^[24]		10.1	45.4	45.3	40.1	0.2	39.8	227 °C（440 °F）^[14]
葵花籽 ( 油酸 > 70% ) ^[25]		9.9	83.7	82.6	3.8	0.2	3.6	227 °C（440 °F）^[14]
棉籽^[26]	氢化	93.6	1.5		0.6		0.3
油棕^[27]	氢化	88.2	5.7		0
大豆^[28]	部份氢化	14.9	43.0	42.5	37.6	2.6	34.9
每100公克佔總油脂重量的百分比（%）數值

参见[编辑]

可食用種子列表（英语：List of edible seeds）

參考來源[编辑]

引用[编辑]

^ blood cholesterol - 血膽固醇. 國家教育研究院雙語詞彙. [2017-09-04].
^ C. 堅果及種子類，衛生福利部食品藥物管理署，2003-06-09
^ 食物營養成分資料，馬偕紀念醫院
^ National Sunflower Association : Sunflower Oil. Sunflowernsa.com. [2011-03-27] （英语）.
^ ^5.0 ^5.1 ^5.2 US National Nutrient Database, Release 28. United States Department of Agriculture. May 2016. 除非另加標注此列數據取自 the USDA Nutrient database
^ 每100克脂肪和脂肪酸含量(click for "more details") 例如: avocado oil; 用戶可以搜索其他油類. Nutritiondata.com, Conde Nast for the USDA National Nutrient Database, Standard Release 21. 2014 [7 September 2017]. 數值取自 Nutritiondata.com (SR 21)可能需要與2017年9月美國農業部SR 28的最新版本保持一致。
^ USDA Specifications for Vegetable Oil Margarine Effective August 28, 1996 (PDF).
^ Avocado oil 鱷梨油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ What is unrefined, extra virgin cold-pressed avocado oil?, The American Oil Chemists’ Society
^ Canola oil 菜籽油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ ^11.0 ^11.1 ^11.2 ^11.3 Katragadda, H. R.; Fullana, A. S.; Sidhu, S.; Carbonell-Barrachina, Á. A. Emissions of volatile aldehydes from heated cooking oils. Food Chemistry. 2010, 120: 59. doi:10.1016/j.foodchem.2009.09.070.
^ Coconut oil 椰子油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Corn oil 玉米油，工業和零售，多用途沙拉或烹飪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ ^14.0 ^14.1 ^14.2 ^14.3 ^14.4 ^14.5 Wolke, Robert L. Where There's Smoke, There's a Fryer. The Washington Post. May 16, 2007 [March 5, 2011].
^ Cottonseed oil 棉籽油，沙拉或蒸煮，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Flaxseed/Linseed oil 亞麻籽/亞麻籽油，冷榨，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Efficacy of dietary hempseed oil in patients with atopic dermatitis.. Journal of Dermatological Treatment. 2005 [25 October 2017].
^ https://www.veghealth.com/nutrition-tables/Smoke-Points-of-Oils-table.pdf
^ Olive oil 橄欖油，沙拉或烹飪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Palm oil 棕櫚油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Vegetable Oils in Food Technology (2011), p. 61.
^ Safflower oil 紅花油，沙拉或烹飪，高油酸，初級商業，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Soybean oil 大豆油，沙拉或蒸煮，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Sunflower oil 葵花籽油，不到60％的總脂肪作為亞油酸，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Sunflower oil, high oleic 葵花籽油，高油酸 - 70％或更高的油酸，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Cottonseed oil, industrial, fully hydrogenated工業用棉籽油，完全氫化，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Palm oil, industrial, fully hydrogenated, filling fat棕櫚油，工業，完全氫化，填充脂肪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
^ Soybean oil, salad or cooking, (partially hydrogenated) 大豆油，沙拉或蒸煮，（部分氫化），脂肪組合物，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

書目[编辑]

歐陽英：《生機食療實務大全》，躍昇文化出版社，初版16刷2002年12月。
時報國際◎企劃製作：《堅果萬歲》，時報國際廣告股份有限公司，初版2006年2月。

[1] sterol - 血膽固醇. 國家教育研究院雙語詞彙. [2017-09-04].

[2] C. 堅果及種子類，衛生福利部食品藥物管理署，2003-06-09

[3] 食物營養成分資料，馬偕紀念醫院

[4] National Sunflower Association : Sunflower Oil. Sunflowernsa.com. [2011-03-27] （英语）.

[USDA_ndbcolumn-5] 5.0 ^5.1 ^5.2 US National Nutrient Database, Release 28. United States Department of Agriculture. May 2016. 除非另加標注此列數據取自 the USDA Nutrient database

[6] 每100克脂肪和脂肪酸含量(click for "more details") 例如: avocado oil; 用戶可以搜索其他油類. Nutritiondata.com, Conde Nast for the USDA National Nutrient Database, Standard Release 21. 2014 [7 September 2017]. 數值取自 Nutritiondata.com (SR 21)可能需要與2017年9月美國農業部SR 28的最新版本保持一致。

[The_margarine_shall_be_made_from_one_or_more_of_the_following_vegetable_oils;_canola,_safflower,_sunflower,_corn,_soybean,_or_peanut_oil.-7] USDA Specifications for Vegetable Oil Margarine Effective August 28, 1996 (PDF).

[8] Avocado oil 鱷梨油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[ACOS-9] What is unrefined, extra virgin cold-pressed avocado oil?, The American Oil Chemists’ Society

[10] Canola oil 菜籽油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[Rao-11] 11.0 ^11.1 ^11.2 ^11.3 Katragadda, H. R.; Fullana, A. S.; Sidhu, S.; Carbonell-Barrachina, Á. A. Emissions of volatile aldehydes from heated cooking oils. Food Chemistry. 2010, 120: 59. doi:10.1016/j.foodchem.2009.09.070.

[12] Coconut oil 椰子油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[13] Corn oil 玉米油，工業和零售，多用途沙拉或烹飪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[post-14] 14.0 ^14.1 ^14.2 ^14.3 ^14.4 ^14.5 Wolke, Robert L. Where There's Smoke, There's a Fryer. The Washington Post. May 16, 2007 [March 5, 2011].

[15] Cottonseed oil 棉籽油，沙拉或蒸煮，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[16] Flaxseed/Linseed oil 亞麻籽/亞麻籽油，冷榨，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[17] Efficacy of dietary hempseed oil in patients with atopic dermatitis.. Journal of Dermatological Treatment. 2005 [25 October 2017].

[18] ttps://www.veghealth.com/nutrition-tables/Smoke-Points-of-Oils-table.pdf

[19] Olive oil 橄欖油，沙拉或烹飪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[20] Palm oil 棕櫚油，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[FOOTNOTEVegetable_Oils_in_Food_Technology201161-21] Vegetable Oils in Food Technology (2011), p. 61.

[22] Safflower oil 紅花油，沙拉或烹飪，高油酸，初級商業，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[23] Soybean oil 大豆油，沙拉或蒸煮，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[24] Sunflower oil 葵花籽油，不到60％的總脂肪作為亞油酸，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[25] Sunflower oil, high oleic 葵花籽油，高油酸 - 70％或更高的油酸，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[26] Cottonseed oil, industrial, fully hydrogenated工業用棉籽油，完全氫化，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[27] Palm oil, industrial, fully hydrogenated, filling fat棕櫚油，工業，完全氫化，填充脂肪，脂肪成分，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[28] Soybean oil, salad or cooking, (partially hydrogenated) 大豆油，沙拉或蒸煮，（部分氫化），脂肪組合物，100克. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

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葵花籽

目录