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橄榄油没那么神奇:防癌抗衰老抗辐射均无证据
发布时间: 2014-01-21 - 标签: , - 浏览 2,074 次

和其他植物油相比,橄榄油显得相对“高档”,也日渐成为不少消费者的健康饮食追求。除了被视为“最健康食用油”外,一些文章更宣传橄榄油具有抗衰老、降血脂、防癌、防辐射等功效。橄榄油,啥功效都敢揽吗?

含ω—3脂肪酸可以抗癌?

【回应】橄榄油中ω—3脂肪酸含量极少,且抗癌作用无证据

有文章称:橄榄油中含有的ω—3脂肪酸能降低癌肿从血液中提取的亚油酸的数量,使癌肿戒除一种非常需要的营养物质,降低肿瘤发病率。

橄榄油真能抗癌吗?大连市中心医院营养科主任王兴国告诉记者,虽然有调查结果表明以橄榄油为主要食用油的希腊和意大利等国心血管系统疾病和癌症发病率较低,但这还不足以得出橄榄油抗癌的结论。

“科学松鼠会”成员、食品工程博士云无心说,其实这些地区的“地中海饮食”中“多蔬菜水果、五谷杂粮、鱼类”本身就是健康的食谱。

据介绍,橄榄油主要成分为55%—83%油酸(ω—9系列),属于ω—3系列的α—亚麻酸,低于1.5%。“ω—3脂肪酸与癌症的关系目前尚不明确。况且橄榄油中ω—3脂肪酸含量极少。”王兴国指出。

有网文称,“实验表明,橄榄油含有的抗氧化剂可以消除体内自由基,恢复人体脏腑器官的健康状态,能防止脑衰老,并能延年益寿。”西班牙脂肪研究所研究员、橄榄油营养学专家温瑟斯劳·莫雷达说,橄榄油中包含的抗氧化剂等成分有助于帮助修复小的皮肤创口和防止皮肤过敏,但没有充分的研究证明可以预防衰老和抗癌。

脂肪酸比例适合婴幼儿?

【回应】尚无证据表明婴幼儿需要食用橄榄油;首先应考虑富含亚油酸和亚麻酸的其它油脂如芝麻油、玉米 油等

有关橄榄油功效的宣传还包括:“橄榄油中油酸、亚油酸、亚麻酸所含比例最接近母乳,6个月以上婴儿辅食中就可以添加橄榄油了。”对此,云无心直言“纯属胡扯”。一般母乳的饱和脂肪占总脂肪40%左右,构成相当独特。

王兴国说,母乳的脂肪酸构成中油酸的含量的确比较多,这一点与橄榄油相似。但这并不能得出结论说,婴儿辅食要添加橄榄油。因为橄榄油中亚油酸和亚麻酸的含量不高,而这两种脂肪酸才是必需脂肪酸,即人体无法合成,必须由食物摄入。添加辅食时(6个月以后)应首先添加富含这两种必需脂肪酸的油脂,如核桃油、芝麻油、玉米油、大豆油等。

还有网文称,橄榄油含有多酚和脂多糖成分,所以橄榄油可以防辐射。“橄榄油含有脂多糖,我还是头一次听说,也从未看到这样的学术研究。”王兴国告诉记者,橄榄油含有的角鲨烯等抗氧化物质属于多酚,但多酚和脂多糖没有防辐射功能。云无心说,多酚在各种蔬菜水果中都有,橄榄油中并非更优越。

每天喝一勺能降血脂?

【回应】很多植物油都可预防心血管病,正常饮食外吃一勺油的做法反而影响健康

有文章建议,“每天清晨起床或晚上临睡前,直接饮用一汤匙橄榄油可以降血脂”。这一建议的依据是,美国食药局(FDA)曾表示:“有限而非结论性的科学证据显示:由于橄榄油中的单不饱和脂肪酸,每天吃两勺(23克)橄榄油有利于减少冠心病的风险。为了获得这一可能的益处,橄榄油需要被用于代替相似量的饱和脂肪并且不增加全天的卡路里摄入”。

云无心认可橄榄油是健康食谱的观点。但他认为,正常饮食之外再吃一勺橄榄油的做法没有意义,还很有可能造成油脂总量增加,反而影响健康。

中国林业科学研究院高工俞宁博士强调,橄榄油毕竟是一种油,不是药品,吃橄榄油防病治病,是不现实的。

“需要注意的是,美国的这一认可具有限定。”云无心解释说,这意味着,如果你原来是吃猪油等饱和脂肪的,现在不吃了,换成等量或者比它量少的橄榄油,长期坚持,有助于降低冠心病的风险。但如果猪油照吃,只是额外增加橄榄油,不会有这一“可能的益处”;而且,“有限而非结论性的科学证据”是说有一些科学证据支持这一点,但尚非“定论”。FDA对橄榄油、卡罗拉油(即双低菜籽油)的认可内容基本一样。

王兴国认为,双低菜籽油也是高油酸的菜籽油,这表明FDA认可的主要是“油酸”的作用。理论上,橄榄油、山茶油(油茶籽油)、双低菜籽油、高油酸大豆油等能提供较多油酸的植物油都可以预防心血管病,但研究较多、证据较充分(有人群流行病学调查、干预实验等)的只有橄榄油。

莫雷达告诉记者:“研究证明,油酸是单不饱和脂肪酸,是高密度胆固醇的重要组成部分,能帮助人体排出成分较差的低密度胆固醇,这对于预防心血管疾病是有帮助的。”

该怎么选怎么吃?

【回应】初榨橄榄油适合生吃,普通橄榄油适宜煮或炸,人均每天摄入橄榄油不宜超过25克

橄榄油如何吃?西班牙橄榄油协会总经理拉法尔·皮克告诉记者,市售橄榄油主要分为初榨橄榄油和普通橄榄油两种,初榨橄榄油味道浓郁,适合生吃,比如拌沙拉等;而普通橄榄油则适宜煮或者炸。此外,西班牙饮食中使用葵花籽油、豆油和花生油等也较多。

专家认为,橄榄油营养价值很高,初榨橄榄油相当于油橄榄果榨汁,其他营养成分比起精炼的油要多,但差距并不像一些宣传中那么大。北京朝阳医院主管营养师宋新建议,要经常更换烹调油的种类,食用多种植物油。中国农业科学院油料作物研究所副研究员邓乾春说,既要控制油脂摄入量,也要平衡油脂摄入结构;同时尽量避免长时烹炒、煎炸。

邓乾春说,按照世界卫生组织推荐的合理膳食模式,一般成年人每天摄入的脂肪以60克—85克为佳,其中一部分来源于动物性食物、豆类、坚果,烹调油的合理摄入量不应超过25克。而2002年中国居民营养与健康状况调查结果显示,我国城乡居民平均每天摄入烹调油就达到了42克。

专家指出,目前我国饱和脂肪酸摄入量过多,ω—3系列脂肪酸摄入不足。邓乾春说,亚油酸和α—亚麻酸是人体必需脂肪酸,其摄入量比例以4—6∶1为好。就此而言,比例最为符合的其实是低芥酸菜籽油。王兴国认为,我国大多数居民食谱中油酸的摄入量偏低。因此,橄榄油、油茶籽油、高油酸大豆油、低芥酸(高油酸)菜籽油、高油酸葵花籽油、芥花油等都值得推荐。除油酸外,食谱中应多选富含亚麻酸的植物油。

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