关于脂肪的瘦身
你吃的东西会影响你的健康 低密度脂蛋白(有害)胆固醇. Knowing which fats raise LDL cholesterol 和 which ones don’t can help you lower your risk of heart disease 和 stroke.
Your body naturally produces all the LDL cholesterol you need. Eating foods containing saturated 和 trans fats causes your body to produce even more LDL — raising the level of “bad” cholesterol in your blood.
It’s worth underst和ing the different kinds of fats: Saturated, trans 和 unsaturated.
饱和脂肪
饱和脂肪s are fat molecules that are “saturated” with hydrogen molecules. 它们在室温下通常是固体.
饱和脂肪s occur naturally in many foods — primarily meat 和 dairy products. 牛肉, 羊肉, some cuts of pork 和 家禽 (with the skin on) contain saturated fats, 黄油也一样, 由全脂或2%牛奶制成的奶油和奶酪. Plant-based foods that contain saturated fats include coconut, 椰子油和可可脂, as well as palm oil 和 palm kernel oil (often called tropical oils).
对于需要降低胆固醇的人来说, the 美国心脏协会 recommends reducing saturated fat to less than 6% of total daily calories. For someone eating 2,000 calories a day, that’s about 11 to 13 grams of saturated fat.
反式脂肪
Trans fats (or trans fatty acids) are created in a process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils.”
Trans fats raise your bad (LDL) cholesterol levels 和 lower your good (HDL) cholesterol levels. These changes are associated with a higher risk of heart disease 和 stroke.
反式脂肪存在于许多油炸食品中. 焙烤食品, 比如糕点, 披萨面团, 派皮, cookies 和 crackers also can contain trans fats.
自2006年以来, the FDA has required trans fat content to be listed on the Nutrition Facts panel of packaged foods. 近年来, many major national fast-food chains 和 casual-dining restaurant chains have announced they will no longer use trans fats to fry or deep-fry foods.
The AHA recommends that adults who would benefit from lowering LDL cholesterol eliminate trans fat from their diet.
To find the amount of trans fats in a particular packaged food, look at the Nutrition Facts panel. Companies must list any measurable amount of trans fat (0.5 grams or more per serving) in a separate line in the “Total Fat” section of the panel, 在“饱和脂肪”的正下方.” This means if a food package states 0 grams of trans fats, it might still have some trans fats if the amount per serving is less than 0.5 g. Make sure to check the ingredients list for “partially hydrogenated oil.”
不饱和脂肪
The two kinds of unsaturated fats are monounsaturated 和 polyunsaturated. Both of these unsaturated fats are typically liquid at room temperature.
适量饮食, both kinds of unsaturated fats may help improve your blood cholesterol when used in place of saturated 和 trans fats.
鱼中含有不饱和脂肪, 比如三文鱼, 鳟鱼和鲱鱼, 以及牛油果等植物性食物, 橄榄和核桃. 液体植物油, 比如大豆, 玉米, 红花, 油菜, 橄榄和向日葵, 也含有不饱和脂肪.
限制饱和脂肪和反式脂肪
Here are some ways to lower your intake of saturated 和 trans fats:
- 保持以水果为主的饮食, 蔬菜, 全谷物, 无脂或低脂乳制品, 家禽, 鱼和坚果. Also limit red 和 processed meats 和 sugar-sweetened foods 和 beverages.
- Choose naturally occurring unhydrogenated vegetable oils such as 油菜, 红花, 葵花籽油或橄榄油.
- Look for processed foods made with unhydrogenated oil rather than saturated fat or hydrogenated (or partially hydrogenated) vegetable oils.
- Use soft margarine instead of butter 和 choose soft margarines (liquid or tub varieties) over harder stick forms. Look for “0 g trans fat” on the Nutrition Facts label.
- Doughnuts, cookies, crackers, muffins, pies 和 cakes are examples of foods high in trans fat. 不要经常吃.
- Limit commercially fried foods 和 baked goods made with shortening or partially hydrogenated vegetable oils. These foods are very high in fat, 和 it’s likely to be trans fat.
- 限制油炸快餐. Commercial shortening 和 deep-frying fats are still made by hydrogenation 和 contain saturated 和 trans fats.
Consider using a food diary to keep track of what you eat. 这是评估健康的一个方便的方法, not-so-healthy 和 unhealthy foods you’re making a part of your diet.
