橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)作為地(di)中海飲食(shi)(shi)的(de)成分，憑借其健康屬性和風(feng)味(wei)(wei)(wei)廣(guang)受青(qing)睞。正確使用(yong)(yong)(yong)(yong)(yong)(yong)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)需根據其類型和特(te)性，合(he)(he)理(li)應(ying)用(yong)(yong)(yong)(yong)(yong)(yong)于(yu)烹(peng)(peng)飪、調味(wei)(wei)(wei)及日常護理(li)中。###一、根據類型選擇用(yong)(yong)(yong)(yong)(yong)(yong)途橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)分為初(chu)(chu)榨(zha)(zha)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)（EVOO）、初(chu)(chu)榨(zha)(zha)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)和精(jing)煉橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)三類。初(chu)(chu)榨(zha)(zha)通過物理(li)冷(leng)壓保(bao)(bao)留(liu)營養與(yu)(yu)(yu)(yu)果(guo)香(xiang)，橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)食(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)多(duo)少錢(qian)，適(shi)(shi)合(he)(he)涼(liang)拌(ban)、低溫烹(peng)(peng)飪（如(ru)蒸煮(zhu)、清(qing)炒）或(huo)直接食(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)；精(jing)煉橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)煙點達210℃以(yi)上(shang)，適(shi)(shi)合(he)(he)煎(jian)炸等高溫烹(peng)(peng)飪。注意(yi)避(bi)免將初(chu)(chu)榨(zha)(zha)用(yong)(yong)(yong)(yong)(yong)(yong)于(yu)油(you)(you)(you)(you)(you)炸，高溫會破壞其物質并產生有害物質。###二(er)、烹(peng)(peng)飪應(ying)用(yong)(yong)(yong)(yong)(yong)(yong)指南(nan)1.**涼(liang)拌(ban)與(yu)(yu)(yu)(yu)調味(wei)(wei)(wei)**：初(chu)(chu)榨(zha)(zha)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)可直接淋在(zai)沙(sha)拉(la)、冷(leng)湯(tang)（如(ru)西班牙冷(leng)湯(tang)）或(huo)烤蔬(shu)菜(cai)上(shang)，提(ti)升風(feng)味(wei)(wei)(wei)。搭(da)配(pei)(pei)意(yi)大利黑醋蘸面包是經(jing)典吃法。2.**低溫烹(peng)(peng)飪**：蒸魚后(hou)(hou)淋熱(re)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)激發(fa)香(xiang)氣，或(huo)用(yong)(yong)(yong)(yong)(yong)(yong)于(yu)80-120℃的(de)短時(shi)快炒，保(bao)(bao)留(liu)營養。3.**高溫烹(peng)(peng)飪**：精(jing)煉橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)適(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)于(yu)煎(jian)牛排（油(you)(you)(you)(you)(you)溫約180℃）或(huo)炸雞(ji)塊，煙點高更安全。###三、營養強化(hua)(hua)技巧每(mei)日直接飲用(yong)(yong)(yong)(yong)(yong)(yong)1-2湯(tang)匙初(chu)(chu)榨(zha)(zha)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)（約15ml），天(tian)津橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)食(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)，可補充單不飽和脂肪酸(suan)與(yu)(yu)(yu)(yu)多(duo)酚類物質。搭(da)配(pei)(pei)檸(ning)檬汁調制健康沙(sha)拉(la)醬(jiang)，或(huo)與(yu)(yu)(yu)(yu)酸(suan)奶混合(he)(he)作為面包蘸醬(jiang)。###四、特(te)殊用(yong)(yong)(yong)(yong)(yong)(yong)途拓(tuo)展1.**烘焙替(ti)代(dai)**：用(yong)(yong)(yong)(yong)(yong)(yong)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)代(dai)替(ti)黃油(you)(you)(you)(you)(you)制作蛋糕（如(ru)意(yi)大利橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)蛋糕），質地(di)更濕潤。2.**餐具(ju)保(bao)(bao)養**：木制砧板涂抹橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)可防干裂。3.**皮膚護理(li)**：初(chu)(chu)榨(zha)(zha)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)可作天(tian)然卸(xie)妝油(you)(you)(you)(you)(you)（需二(er)次清(qing)潔），敏感肌慎用(yong)(yong)(yong)(yong)(yong)(yong)。###五、保(bao)(bao)存(cun)(cun)要點使用(yong)(yong)(yong)(yong)(yong)(yong)深色玻璃瓶(ping)避(bi)光保(bao)(bao)存(cun)(cun)，開封后(hou)(hou)置(zhi)于(yu)陰涼(liang)處（16-21℃），6個(ge)月內(nei)用(yong)(yong)(yong)(yong)(yong)(yong)完。避(bi)免金(jin)屬容器存(cun)(cun)放，以(yi)防氧化(hua)(hua)加速。合(he)(he)理(li)使用(yong)(yong)(yong)(yong)(yong)(yong)橄(gan)欖(lan)(lan)(lan)(lan)油(you)(you)(you)(you)(you)不僅能(neng)提(ti)升菜(cai)肴風(feng)味(wei)(wei)(wei)，更能(neng)發(fa)揮其降(jiang)低疾病風(feng)險的(de)功(gong)效。建議(yi)每(mei)日攝入量(liang)控制在(zai)25-40g，搭(da)配(pei)(pei)多(duo)樣化(hua)(hua)飲食(shi)(shi)結構更佳。

橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)是一種(zhong)常(chang)見(jian)的(de)(de)食(shi)用(yong)油(you)(you)(you)(you)，具有多種(zhong)健(jian)康作(zuo)用(yong)。以(yi)(yi)下(xia)是橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)的(de)(de)主要作(zuo)用(yong)：橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)中(zhong)的(de)(de)單不飽和(he)(he)脂(zhi)肪(fang)酸(suan)可以(yi)(yi)幫(bang)(bang)助(zhu)降低膽固(gu)醇(chun)水平(ping)，從而(er)(er)預(yu)防(fang)疾(ji)病(bing)的(de)(de)發(fa)生。橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)中(zhong)的(de)(de)油(you)(you)(you)(you)酸(suan)可以(yi)(yi)促(cu)進腸道(dao)蠕(ru)動，幫(bang)(bang)助(zhu)消(xiao)化和(he)(he)，緩解。橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)中(zhong)的(de)(de)多酚和(he)(he)維生素E等(deng)物質(zhi)可以(yi)(yi)幫(bang)(bang)助(zhu)保護細胞免受自由基的(de)(de)損害，從而(er)(er)預(yu)防(fang)衰(shuai)老(lao)和(he)(he)疾(ji)病(bing)的(de)(de)發(fa)生。改(gai)善皮膚(fu)(fu)：橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)中(zhong)的(de)(de)脂(zhi)肪(fang)酸(suan)和(he)(he)維生素E等(deng)成分可以(yi)(yi)幫(bang)(bang)助(zhu)改(gai)善皮膚(fu)(fu)的(de)(de)彈性(xing)和(he)(he)光澤，預(yu)防(fang)皮膚(fu)(fu)干燥和(he)(he)老(lao)化。橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)中(zhong)的(de)(de)多酚和(he)(he)維生素E等(deng)成分可以(yi)(yi)幫(bang)(bang)助(zhu)，橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)食(shi)用(yong)多少錢一噸，預(yu)防(fang)感冒和(he)(he)其他疾(ji)病(bing)的(de)(de)發(fa)生。橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)是一種(zhong)健(jian)康的(de)(de)食(shi)用(yong)油(you)(you)(you)(you)，適(shi)量(liang)食(shi)用(yong)可以(yi)(yi)為人體(ti)提供必(bi)要的(de)(de)營養成分，促(cu)進身體(ti)健(jian)康。但是，橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)也(ye)不能過(guo)量(liang)食(shi)用(yong)，橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)食(shi)用(yong)哪家(jia)好，過(guo)量(liang)食(shi)用(yong)可能會導致肥胖(pang)和(he)(he)其他健(jian)康問題(ti)。因此，消(xiao)費者在食(shi)用(yong)橄(gan)(gan)(gan)欖(lan)(lan)(lan)油(you)(you)(you)(you)時(shi)應該注意適(shi)量(liang)。

西班(ban)牙(ya)橄(gan)(gan)欖(lan)油與(yu)美(mei)容(rong)橄(gan)(gan)欖(lan)油之間的(de)主要區別體現(xian)在(zai)(zai)其提(ti)(ti)煉過程(cheng)、成(cheng)分純(chun)度(du)以及使用(yong)(yong)范圍(wei)上。以下是(shi)對這兩種橄(gan)(gan)欖(lan)油的(de)詳細(xi)對比(bi)：**一、提(ti)(ti)煉過程(cheng)**1.西班(ban)牙(ya)橄(gan)(gan)欖(lan)油，主要用(yong)(yong)于(yu)烹飪(ren)和食(shi)用(yong)(yong)級用(yong)(yong)途，是(shi)從(cong)包括果(guo)皮、果(guo)肉(rou)及果(guo)核在(zai)(zai)內的(de)整(zheng)個橄(gan)(gan)欖(lan)果(guo)實中(zhong)提(ti)(ti)取的(de)；并且(qie)它不一定是(shi)新(xin)鮮的(de)果(guo)實提(ti)(ti)取出(chu)來的(de)食(shi)用(yong)(yong)油。2.而初(chu)榨美(mei)容(rong)橄(gan)(gan)欖(lan)球（ExtraVirginOliveOil，EVOO）則是(shi)專門用(yong)(yong)于(yu)護膚(fu)領域的(de)美(mei)容(rong)級別產品(pin)，它是(shi)從(cong)新(xin)鮮的(de)橄(gan)(gan)欖(lan)果(guo)肉(rou)中(zhong)精(jing)華的(de)部分通(tong)過物理冷壓榨方(fang)式獲得的(de)，保(bao)留了的(de)天然營養成(cheng)分如(ru)單(dan)不飽(bao)(bao)和脂(zhi)肪酸和維(wei)生(sheng)素(su)E等(deng)物質(zhi)；且(qie)采摘后在(zai)(zai)限定的(de)時(shi)間內完成(cheng)加工(gong)(gong)以保(bao)持佳品(pin)質(zhi)狀態。**二、成(cheng)分純(chun)度(du)和功效差異：由于(yu)加工(gong)(gong)工(gong)(gong)藝(yi)不同導致(zhi)兩者在(zai)(zai)化學組成(cheng)上存在(zai)(zai)顯著(zhu)差異——普(pu)通(tong)食(shi)用(yong)(yong)型(xing)含有較高比(bi)例的(de)飽(bao)(bao)和脂(zhi)肪酸而相(xiang)對較低(di)水(shui)平(ping)的(de)不飽(bao)(bao)和脂(zhi)肪酸含量;相(xiang)反地，初(chu)壓美(mei)容(rong)品(pin)種則富含不飽(bao)(bao)和脂(zhi)肪酸和酚類化合物等(deng)成(cheng)分具有滋養皮膚(fu)效果(guo)并幫(bang)助抵(di)老跡象增加光澤度(du)同時(shi)展現(xian)一定作用(yong)(yong)對于(yu)改善整(zheng)體膚(fu)質(zhi)非(fei)常有益(yi)處.*