關於 monounsaturated and polyunsaturated fats ，我們在網路上蒐集到這些相關的討論、資訊與評價

【選對食用油】身體運作需要適量油脂

⭐要懂得分辨好油壞油
⭐按烹調方式選擇用哪種油
#星期四食材

認識健康油脂食物
有些女生為了減肥，視油脂為大敵，自煮時不添加油份，外出進食亦「走油」，以為這種飲食方法很健康，但久久未能成孕，最後發現原來因為飲食中缺少了油脂！膽固醇是合成多種荷爾蒙的重要原料，如果油脂攝取不足容易影響荷爾蒙分泌，造成不孕，所以不應盲目「走油」，宜認識哪些為健康油脂適量攝取，哪些壞油應該避免食用，市面上見到的油脂各有優缺點，最好是在家中常備2至3種油脂，每星期輪流使用或按烹調方式選擇。

飽和脂肪酸：室溫時呈白色固體狀態，常見於豬油、牛油、動物性脂肪、芝士、忌廉、椰子油、棕櫚油等。
優點：化學性質穩定，不易氧化變質。
缺點：過量進食較容易患上血管硬化、中風、心臟病等疾病風險。
適合用法：高溫且長時間烹煮的菜式

單元不飽和脂肪：室溫時呈液體狀態，常見於橄欖油、苦茶油、花生油、堅果、牛油果。
優點：含有Omega-9，有助提高好膽固醇及降低壞膽固醇。
缺點：化學性質不穩定，容易受高溫影響產生氧化。
適合用法：涼拌、低溫快炒

多元不飽和脂肪：室溫時呈液體狀態，常見於粟米油、芝麻油、葵花油、亞麻籽油、菜籽油、大豆油、核桃油、三文魚、沙甸魚等。
優點：含有人體無法自製的Omega-3及Omega-6，同時提高好膽固醇及降低壞膽固醇。
缺點：化學性質不穩定，容易受高溫影響產生氧化。
適合用法：一般煎炒菜式

反式脂肪：植物油經過氫化程序會轉化成反式脂肪，常見於人造牛油、起酥油(Shortening)。
優點：沒有
缺點：令血液中的壞膽固醇上升，同時降低好膽固醇，過量進食有增加患上血管硬化、中風、心臟病等疾病風險。
常見含反式脂肪食物：蛋撻、曲奇餅、酥皮食物、蛋糕、餅乾、椰絲奶油包、炸薯條、炸雞、菠蘿油、油炸鬼、奶精

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Get to know healthy high-fat foods
Some women view fats as their archnemesis when they wish to shed some pounds. They would either avoid using oil in their cooking or request restaurants to remove additional fats when ordering take-outs. They thought this is a healthy dietary practice, but the lack of fats in the body is one of the main reasons they cannot get pregnant!

In fact, cholesterol is the precursor of many hormones. The lack of fats in the body would affect the secretion of hormones, leading to infertility. We should learn more about healthy fats, consume them in an appropriate quantity, and avoid fats that are bad for us. There are many types of fats and oils in the market, and each of them has their own pros and cons. It is best to prepare 2 to 3 different types of oils and use them interchangeably in cooking from time to time.

Saturated fatty acids: in white solid state at room temperature; can be found in lard, butter, animal fats, cheese, cream, coconut oil, and palm oil
Pros: chemically stable, not easily oxidized
Cons: excessive consumption can cause the hardening of the arteries (vascular sclerosis), stroke, and heart diseases
Proper way of use: dishes to be cooked at high temperature and for a long period

Monounsaturated fatty acids: liquid at room temperature; often seen in olive oil, camellia seed oil, peanut oil, nuts, and avocado
Pros: contains Omega-9; can help increase the good cholesterols and reduce the bad cholesterol
Cons: chemically unstable, oxidized easily when exposed to high temperature
Proper way of use: cold dishes, and can be used for frying at low temperature

Polyunsaturated fatty acids: liquid at room temperature, commonly found in corn oil, sesame oil, sunflower oil, linseed oil, rapeseed oil, soybean oil, walnut oil, salmon, and sardine
Pros: contains Omega-3 and Omega-6, which humans could not produce; can help increase the good cholesterols and reduce the bad cholesterol
Cons: chemically unstable, oxidized easily when exposed to high temperature
Proper way of use: normal pan-fried dishes

Trans-fatty acids: vegetable oils that have gone through hydrogenation; often seen in margarine and shortening
Pros: none
Cons: increase the bad cholesterol and reduce the good cholesterol in the blood; excessive consumption can cause the hardening of the arteries (vascular sclerosis), stroke, and heart diseases
Common foods that contain trans-fatty acids: Egg tart, cookies, puff pastries, cakes, biscuits, coconut cream bun, fried chicken, pineapple bun, Chinese fried dough and creamer

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#男 #女

We are just 7 weeks out from the Coway Run! How is your training going?🏃‍♂️🏃‍♀️

Today I want to share what I normally eat before my run, because Nutrition plays a huge role in my performance!⚡

So here presenting to you 👉 My favourite Egg Sandwich!🥪

What's in:

2-3 Toasts

- 3 for a 80+ kg guy like me

- Carbs are not necessary evil! Carbohydrate is our body most preferred source of fuel especially for running. Getting in some fast/medium GI before your run will fuels you up to crush every miles better!

3-5 Eggs

- I'll go for 5 but more whites and lesser yellows

- Protein is crucial for muscular endurance and maintaining muscle mass. Egg is super easy to digest and it has one of the best biological value, not forgetting the healthy monounsaturated and polyunsaturated fats from the yellows too!

A Few Lettuce

- Ok....Honestly, this is just to make the food look nicer in photo, lol. We all know how important fibre is, but not for now (before your run)! because fibre can be a little harsh to our stomach. Eating too much of fibre before your run will most likely cause stomach bloatness. So limit the amount.

How long before your run you should eat then? This is really depending on the size of the meal and a person's adaptation.

For me, I would eat about 3-5 hours before my run. Yup, the timing gap is important if you want to get rid of stomach upset issue like side stitches.

So there you have it. Give this a try and join me at Coway Run this 7 of October at MAEPS Serdang. 👌

PS. Tickets are selling fast. Join the run before it's too late. www.cowayrun.com.my

【轉貼】從小我們被教導動物性油脂富含飽和脂肪酸，會阻塞血管，提高心血管疾病風險。也因此我們才有這麼多低脂的"健康食品"，低脂牛奶，市面上的料理用油也大多以植物性為主。

不過，近年來許多新的證據顯示，飽和脂肪與心血管疾病的關聯性非常薄弱，甚至可能不存在。

UpToDate，一個被全世界醫師、專家所信賴的臨床指引系統，最近也修改了對於飽和脂肪酸的指引。（史考特幾乎每天都會用UpToDate來查資料，這個資料庫真的很厲害XD）

以下引自原文：

"Although it is known that there is a continuous graded relationship between serum cholesterol concentration and coronary heart disease (CHD), and that dietary intake of saturated fats raises total serum cholesterol, a 2014 meta-analysis of prospective observational studies found no association between intake of saturated fat and risk for CHD.

The meta-analysis also found no relationship between monounsaturated fat intake and CHD, but suggested a reduction in CHD with higher intake of omega-3 polyunsaturated fats; a benefit with omega-6 polyunsaturated fats remains uncertain.

Given these results, we no longer suggest avoiding saturated fats per se, although many foods high in saturated fats are less healthy than foods containing lower levels.

In particular, we no longer feel there is substantial evidence for choosing dairy products based on low-fat content (such as choosing skim milk in preference to higher fat milk). We continue to advise reducing intake of trans fatty acids."

中譯：

「儘管我們知道飽和脂肪會升高血液中的膽固醇，而血液中膽固醇濃度又與心血管疾病的風險呈正相關。2014年的一篇整合性研究告訴我們：飽和脂肪與心血管疾病的相關性其實不存在。」

「這個整合性研究告訴我們單元不飽和脂肪酸與心血管疾病之間沒有相關性，不過omega-3的多元不飽和脂肪酸似乎能降低心血管風險，而omega-6的角色尚不明朗」

「根據這個研究結果，我們不再建議民眾降低飽和脂肪酸的攝取。儘管許多富含飽和脂肪的食物與食品常常比較不健康。」

「值得一提的是，我們不再認為有足夠的證據來建議民眾選擇低脂的乳品（例如低脂與全脂牛乳）。不過我們仍然建議降低反式脂肪的攝取。」

原文連結：http://www.docsopinion.com/2014/10/26/we-no-longer-suggest-avoiding-saturated-fats-per-se/