Polyunsaturated 脂肪
Polyun饱和脂肪 can have a beneficial effect on your heart.
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为了身体健康, consume foods that contain polyun饱和脂肪 in place of those that contain 饱和脂肪 和/or 反式脂肪.
What are polyun饱和脂肪?
Polyun饱和脂肪 are fat molecules that have more than one unsaturated carbon bond in the molecule. Oils that contain polyun饱和脂肪 are typically liquid at room temperature but start to turn solid when chilled . 大豆 oil is a type of oil that contains polyun饱和脂肪.
How do polyun饱和脂肪 affect my health?
Polyun饱和脂肪 can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease 和 stroke. They also provide nutrients to help develop 和 maintain your body’s cells. Oils rich in polyun饱和脂肪 also provide vitamin E, an important antioxidant vitamin.
Oils rich in polyun饱和脂肪 also provide essential fats that your body needs but can’t produce itself, including omega-6 和 omega-3 fatty acids. You must get essential fats through food. Omega-6 和 omega-3 fatty acids are important for many functions in the body.
How are polyun饱和脂肪 better than 饱和脂肪 or 反式脂肪?
All fats provide 9 calories per gram. However, polyun饱和脂肪 can have a positive effect on your health, when eaten in moderation. “坏”脂肪 饱和脂肪 和 反式脂肪 — can negatively affect your health.
Nontropical vegetable oils high in polyunsaturated fat include:
- 油菜.
- 玉米.
- 大豆.
- 向日葵.
Foods high in polyun饱和脂肪 include:
- 高脂肪的, 或者油性鱼, 包括凤尾鱼, 鲱鱼, 鲭鱼, 黑鳕鱼, 大马哈鱼, 沙丁鱼, 蓝鳍金枪鱼, 白鱼, striped bass 和 cobia. These fish are high in omega-3 fatty acids.
- Some nuts 和 seeds, including walnuts, flaxseeds 和 sunflower seeds.
- 豆腐和大豆.
