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ต๊อบ ดูแลไทรอยด์
ต๊อบ ดูแลไทรอยด์

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If you want to buy olive oil, which recipe should you choose?

2025/10/9 Edited to

... Read moreหลายคนเห็นคำว่า olive oil หรือ extra virgin olive oil (EVOO) แล้วงงว่า “ซื้อสูตรไหนดี” เพราะบนชั้นวางมีหลายแบบมาก เราใช้หลักง่าย ๆ คือคิดก่อนว่าจะ “ทานแบบไหน” แล้วค่อยไปดู “ฉลากข้างขวด” 1) ถ้าจะกินสด/ทำสลัด/หมักอาหาร ให้มองหา “Extra Virgin Olive Oil” เป็นหลัก (มักเขียนว่า Extra Virgin หรือ EVOO) เพราะเป็นน้ำมันจากการบีบ/สกัดแบบไม่ใช้ความร้อนสูง กลิ่นรสจะชัด มีความหอมและเผ็ดนิด ๆ บางคนจะรู้สึกขมนิด ๆ ตรงคอ ซึ่งเป็นเรื่องปกติของ EVOO คุณภาพดี - เหมาะกับ: ราดสลัด จิ้มขนมปัง ทำซอส เพสโต้ หมักไก่/ปลา หรือกินวันละ 1 ช้อนโต๊ะ - เคล็ดลับเลือกยี่ห้อ: เลือกขวด “สีเข้ม” ช่วยกันแสง ดูวันผลิต/หมดอายุ และควรเก็บให้พ้นแดด/ความร้อน 2) ถ้าจะผัด/ทอดอ่อน ๆ/ทำอาหารไฟกลาง บางคนใช้ EVOO ผัดได้เลย (ทำได้ถ้าไฟไม่แรงมาก) แต่ถ้าคุณทำกับข้าวไทยที่ไฟแรงบ่อย ๆ หรือไม่ชอบกลิ่นชัด ๆ แนะนำเลือก “Pure Olive Oil / Classic Olive Oil / Olive Oil (refined)” ที่ผ่านการกลั่นมากกว่า กลิ่นเบากว่า และทนความร้อนได้ดีกว่าในครัวทั่วไป - เหมาะกับ: ผัดผัก ทำไข่เจียวไฟกลาง อบ ย่าง ทำอาหารที่ต้องการกลิ่นอ่อน 3) แล้ว “สกัดเย็น” สำคัญยังไง? คำว่า “สกัดเย็น” มักเป็นจุดขายของ EVOO เพราะช่วยคงสารสำคัญและกลิ่นรสไว้ได้ดี หลายคนซื้อเพราะอยากได้ “ประโยชน์น้ำมันมะกอก” เช่น ไขมันดี (กรดไขมันไม่อิ่มตัวเชิงเดี่ยว) เอาไปปรับอาหารช่วงคุมไขมัน/คุมอาหาร 4) วิธีดูฉลากข้างขวดแบบที่เราใช้จริง - คำหลัก: Extra Virgin / Virgin / Pure / Refined / Pomace (Pomace จะเป็นอีกเกรดหนึ่ง เหมาะทำอาหารมากกว่า ไม่เน้นกินสด) - แหล่งผลิต: ระบุประเทศ/แหล่งที่มาได้ยิ่งดี - วันหมดอายุ: เลือกที่ใหม่ที่สุดเท่าที่ทำได้ - บรรจุภัณฑ์: ขวดแก้วสีชา/เขียว หรือกระป๋องทึบ จะดีกว่าขวดใส 5) ถ้ากำลังเล็งยี่ห้อดัง ๆ เช่น Bertolli หรือ Naturel หลักเดียวกันเลย: ดู “สูตร” มาก่อนแบรนด์ เพราะในแบรนด์เดียวกันมีหลายสูตร (เช่น Extra Virgin สำหรับกินสด และแบบ Pure/Classic สำหรับผัด) เวลาเลือกจะไม่พลาดและคุ้มกว่า สรุปสั้น ๆ: ถ้าจะกินสด/ทำสลัด เลือก Extra Virgin (EVOO) แต่ถ้าจะผัดบ่อย ๆ หรืออยากได้กลิ่นอ่อน เลือก Pure/Classic จะใช้งานง่ายกว่า ที่สำคัญคืออ่านฉลากข้างขวดทุกครั้ง แล้วเลือกให้ตรงกับ “ทานแบบไหน” ของเราจริง ๆ

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