--- title: "過度烹煮產毒素　橄欖油勿高溫煎炸 - FoodNo1.com" description: "在歐式料理中，常常使用橄欖油作為主要的烹調用油，究竟橄欖油耐不耐高溫呢？ 橄欖油比許多植物油更耐高溫張益堯營養師表示，以化學結構與特性來解釋，任何油品都含有飽和脂肪酸與不飽和脂肪酸，飽和脂肪酸的結構上沒有不飽和鍵，稱為飽和度高，其發煙點也較高..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3143-2016-05-06-06-17-09.html" date: "2026-06-15T00:40:52+00:00" language: "zh-TW" --- # 過度烹煮產毒素 橄欖油勿高溫煎炸 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年五02日 點擊數: 2287 ![](https://www.foodno1.com/images/obhealthno1/2016-05/5e753b31dc.jpeg) 過去我們都認為冷壓初榨橄欖油只能涼拌或低溫拌炒，但是，卻又常常看到歐式料理中，常常使用橄欖油作為主要的烹調用油，究竟橄欖油耐不耐高溫呢？ **橄欖油比許多植物油更耐高溫** 張益堯營養師表示，以化學結構與特性來解釋，任何油品都含有飽和脂肪酸與不飽和脂肪酸，飽和脂肪酸的結構上沒有不飽和鍵，稱為飽和度高，其發煙點也較高。而不飽和鍵的數量越多，代表飽和度越低，其發煙點也就越低，也就是不耐高溫。橄欖油的成分主要是單元不飽和脂肪酸，只有一個不飽和的雙鍵結構，而大部份植物油含有更多的omega-3和omega-6的多元不飽和脂肪酸（椰子油與棕櫚油例外），所以，橄欖油比許多植物油更耐高溫。尤其，特級冷壓初榨橄欖油富含多酚類，具有抗氧化劑能力，可以讓橄欖油更不容易氧化。 **即使穩定 也不建議加熱烹煮** 特級冷壓初榨橄欖油(Extra virgin olive oil) 的發煙點大約是160~180°C (不同品種與不同多酚含量，略有不同) 適合中溫烹調方式，也就是即使是油炸，只要溫度不超過180°C，時間不長又不重複油炸，還算安全。但依舊不建議使用橄欖油來煎與炸。 張益堯營養師指出其原因有三：(1) 在瓦斯爐上溫度會隨時間持續上升，非常容易因溫度過高而產生許多自由基與毒素。(2) 長時間的烹調，橄欖油中的多酚與維他命E會慢慢氧化，橄欖油中對身體健康的營養素也就越來越少。(3) 特級冷壓初榨橄欖油通常顏色偏綠，用來煎炸會有將食物染色的疑慮。 **不同烹調溫度使用不同油** 根據地中海國家的廚師習慣，他們會使用葵花油（發煙點230°C）來油炸食物，相對便宜與安全。張益堯說明，冷壓初榨橄欖油用來作主要的烹調，營養價值仍高也相對穩定。而特級冷壓初榨橄欖油則用來涼拌沙拉以及烹調過後的淋醬，不但保留其豐富的營養價值，更可品嘗特級冷壓初榨橄欖油獨特的清香。所以，雖然特級冷壓初榨橄欖油的發煙點比其它大部份植物油還高，理論上是可以加熱烹調。但特級冷壓初榨橄欖油就是要攝取其豐富的多酚、維他命E，並品味其獨特的清香，低溫拌炒比較適合，拿來高溫烹調就可惜了。 **做人不可奸詐 烹調也一樣** 任何油品烹調，記得冷鍋冷油慢慢加溫，切忌大火爆香、快炒，因為大火會讓油溫瞬間過高、受熱也不均勻，最可怕的是一旦冒煙，就代表油脂已經酸敗，產生許多自由基與毒素。 - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 五花腩 ](https://www.foodno1.com/component/tags/tag/%E4%BA%94%E8%8A%B1%E8%85%A9.html) - [ 夏季湯水 ](https://www.foodno1.com/component/tags/tag/%E5%A4%8F%E5%AD%A3%E6%B9%AF%E6%B0%B4.html) - [ 鮮蝦料理 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E8%9D%A6%E6%96%99%E7%90%86.html) - [ 香菇料理 ](https://www.foodno1.com/component/tags/tag/%E9%A6%99%E8%8F%87%E6%96%99%E7%90%86.html) - [ 快炒 ](https://www.foodno1.com/component/tags/tag/%E5%BF%AB%E7%82%92.html) - [ 中西合璧 ](https://www.foodno1.com/component/tags/tag/%E4%B8%AD%E8%A5%BF%E5%90%88%E7%92%A7.html) - [ 融合料理 ](https://www.foodno1.com/component/tags/tag/%E8%9E%8D%E5%90%88%E6%96%99%E7%90%86.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3143-2016-05-06-06-17-09.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "過度烹煮產毒素　橄欖油勿高溫煎炸", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3143-2016-05-06-06-17-09.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "過度烹煮產毒素　橄欖油勿高溫煎炸", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食材, 抗氧化, 營養, 煮食, 橄欖油, 單元不飽和脂肪酸, 抗氧化劑, 張益堯", "recipeCuisine": "中式料理", "recipeCategory": "過度烹煮產毒素　橄欖油勿高溫煎炸", "video": { "@type": "VideoObject", "name": "過度烹煮產毒素　橄欖油勿高溫煎炸", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3143-2016-05-06-06-17-09.html?markdown=1", "uploadDate": "2016-05-02T22:08:30-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-05-02T22:08:30-04:00", "dateCreated": "2016-05-02T22:08:30-04:00", "dateModified": "2016-05-02T22:08:30-04:00" } ```