葵花籽
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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。
每100 g(3.5 oz)食物營養值 | |
---|---|
2,445 kJ(584 kcal) | |
20 g | |
糖 | 2.62 g |
膳食纖維 | 8.6 g |
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 |
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 |
(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 |
Link to USDA Database entry[2][3] 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 |
壓榨油[编辑]
植物油 |
---|
類型 |
用途 |
脂肪酸 |
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 | |||
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) | ||||
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]
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。
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维基共享资源中相關的多媒體資源:葵花籽(分類) |
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