快來和我們一起看看遠離代謝症候群的第 3 大飲食行動方案「拒反式脂肪」吧!
K.O. 代謝症候群的 7 大行動方案:行動 3 避吃反式脂肪
遠離代謝症候群的健康飲食習慣有七大行動方案,今天來介紹行動 3️⃣
避免吃反式脂肪酸的食物
人工反式脂肪是所有脂肪中,對心血管傷害最大的一種脂肪。
反式脂肪的來源有兩種,一種是天然存在,一種是加工過程產生出來的:
☝ 天然存在的反式脂肪:牛、羊等反芻動物因為特殊的消化道細菌作用,會把牧草發酵合成部份的反式脂肪酸。
✌ 加工過程產生的反式脂肪(人工反式脂肪):主要來自於經過氫化的植物油,氫化過程會改變脂肪的分子結構,能讓油更耐高溫、穩定性增加,並且增加保存期限,但同時也會產生反式脂肪酸,對心血管疾病危害很大。
不妨來看看營養師 Feibi 針對天然、人工反式脂肪的介紹 🤗🤗
人工反式脂肪非天然營養素,人體並不需要,並廣泛存在於「非包裝食品」中,從外觀或氣味都辨識不出來。根據研究指出,每天只要攝取 4 到 5 公克的反式脂肪,就足以使血液中膽固醇升高,罹患心血管疾病的風險增加 23% 😧,世界衛生組織更建議到 2025 年要完全停用。所以請大家盡量避開酥油與人造奶油製作的烘焙食物,像是有含餡糕點、夾心餅乾、甜甜圈、蛋捲、爆米花,並選擇反式脂肪標示為 0 的油品。
世界衛生組織建議每天反式脂肪攝取量不應超過總熱量的 1%,以 60 公斤的輕量工作者 1 天攝取量 1800 大卡估計,每天反式脂肪攝取量上限是 2 公克,小朋友體重較大人輕很多,更是容易超量。
反式脂肪對人體的危害有哪些呢?
❗降低記憶力
研究指出,平均每天多攝取 1 公克反式脂肪,相對會少記 0.76 個單字
❗增加失智風險
研究指出,65 歲以上長輩,每天吃超過 1.8 公克反式脂肪,罹患失智症的風險增加 2.4 倍
❗引發心血管疾病
反式脂肪使壞的膽固醇(LDL)升高、好的膽固醇(HDL)將低,導致血管發炎反應,增加動脈硬化心臟疾病等風險
❗形成血栓
增加人體血液的黏稠度、凝聚力,導致血栓的形成
❗不利胎兒
懷孕或哺乳期的婦女,攝取過多反式脂肪會影響胎兒健康
❗影響發育
反式脂肪會誘發氣喘、過敏等疾病,可能對兒童生長發育和神經系統產生不良影響
❗增加罹癌風險
研究指出,過量攝取反式脂肪可能增加乳癌、大腸癌機率
❗容易發胖
反式脂肪容易造成脂肪堆積、糖尿病併發症風險增加
我們能怎麼避免呢?
⭕️ 看清標示
有標示「植物奶油」、「氫化植物油」等,都可能含有反式脂肪,或用一份、每 10 公克來計算含量,混淆反式脂肪含量
⭕️ 軟質較硬質為佳
軟質的植物性奶油所含的反式脂肪較少;越硬反而含量越高
❌ 減少油脂攝取
避免攝取人造奶油、酥油等;喝茶、咖啡時,以牛奶取代奶精,也不建議攝取過多動物性油脂
❌ 少吃反式脂肪烹調的食品
包含油炸、烘焙、加工食品,如多層、酥脆的糕餅及西點麵包、餅乾、薯條、甜甜圈、洋芋片等
Good 9 團隊告訴大家到底這種脂肪是好還是壞?對人體的健康有什麼影響 😭😭
感謝大家的收看,爾科接下來會詳細介紹遠離代謝症候群的第 4 大飲食行動方案:好油好烹調,敬請期待唷 🤡🤡
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