portant; overflow-wrap: break-word !important;">多不飽和脂肪是在某些魚類、堅(jiān)果、種子和植物油中發(fā)現(xiàn)的膳食脂肪。多不飽和脂肪被認(rèn)為是一種“健康脂肪”，因?yàn)樗鼮樯眢w提供了特定的益處。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">不飽和脂肪具有雙碳鍵。這些雙鍵使不飽和脂肪可彎曲，這就是為什么它們即使在冰箱中也能保持液態(tài)。單不飽和脂肪有一個(gè)雙碳鍵，而多不飽和脂肪有多個(gè)雙鍵。肉類和奶制品中的飽和脂肪在室溫下通常呈固態(tài)。不飽和脂肪通常是液體，即使在冷藏時(shí)也是如此。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">多不飽和脂肪有不同的形式，但最顯著的兩種是必需脂肪酸 omega-3 和 omega-6。它們是必需的，因?yàn)樯眢w無法制造它們，因此必須通過飲食攝入。

(相關(guān)資料圖)

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portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega—3

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-3 脂肪酸存在于油性魚類（如鮭魚和鱒魚）、堅(jiān)果和種子中。Omega-3 脂肪酸通常受到健康專家的青睞，因?yàn)樗鼈兛梢詾樯眢w帶來好處。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">其他富含omega-3 的食物包括：

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">亞麻籽

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">核桃

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*植物油（亞麻籽油、大豆油和portant; overflow-wrap: break-word !important;">菜籽油portant; overflow-wrap: break-word !important;">）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">多脂魚（鮭魚、鯖魚、金槍魚、鯡魚和沙丁魚）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">許多人服portant; overflow-wrap: break-word !important;">用omega-3 魚油補(bǔ)充劑以確保他們?cè)陲嬍持袛z取足夠的這些有益必需脂肪。

portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-6

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-6 脂肪酸存在于一些植物性食物中，包括堅(jiān)果、種子和植物油，如portant; overflow-wrap: break-word !important;">大豆、棉籽、玉米、portant; overflow-wrap: break-word !important;">葵花籽和紅花油。portant; overflow-wrap: break-word !important;">雖然仍然被認(rèn)為比飽和脂肪更健康，但研究表明，與portant; overflow-wrap: break-word !important;">omega-3 相比，過多的 omega-6 可能會(huì)導(dǎo)致炎癥性疾病。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">富含omega-6 的食物包括：

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">玉米油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*紅花油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*葵花籽或葵花籽油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*南瓜子

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*松子portant; overflow-wrap: break-word !important;">開心果

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*其他植物油（包括葡萄籽油、大豆油、花生油和植物油）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*蛋黃醬

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*一些沙拉醬

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">更重要的是，近幾十年來我們傾向于攝入的omega-6 脂肪量急劇增加，而總體而言，我們攝入的portant; overflow-wrap: break-word !important;">omega-3 脂肪量較低。portant; overflow-wrap: break-word !important;">oportant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">mega-3 脂肪酸與portant; overflow-wrap: break-word !important;">omega-6 脂肪酸的平衡比例應(yīng)為 1:2 或 1:1。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">一般來說，增加 omega-3 脂肪酸的攝入量很重要，因?yàn)槲覀兊娘嬍持幸呀?jīng)存在過量的 omega-6 脂肪酸。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">美藤果油portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">oportant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">mega-3 脂肪酸與portant; overflow-wrap: break-word !important;">omega-6 脂肪酸比例近似1:1

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">平時(shí)飲食增加Omega-3，可選擇食用油進(jìn)行補(bǔ)充。例如美藤果油，這是一種植物油。portant; overflow-wrap: break-word !important;">美藤果油富含不飽和脂肪酸，portant; overflow-wrap: break-word !important;">不飽和脂肪酸高達(dá)portant; overflow-wrap: break-word !important;">92%以上。含有人體無法自行合成的多元不飽和脂肪酸portant; overflow-wrap: break-word !important;">Omega3 6 9，而Omega 3和Omega 6人體理想攝取比例是1:1，而美藤果油portant; overflow-wrap: break-word !important;">亞麻酸含量和亞麻酸與亞油酸接近portant; overflow-wrap: break-word !important;">1:1portant; overflow-wrap: break-word !important;">，適于人體吸收，所以被列入portant; overflow-wrap: break-word !important;">“好油”的行列。

portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">美藤果油除了含有必須脂肪酸之外，也含有維生素E、活性物質(zhì)、礦物質(zhì)和少量氨基酸、多酚等營(yíng)養(yǎng)素，被美國(guó)FDA認(rèn)定對(duì)體重控制、維持體態(tài)也有幫助，因此近年來成為目前熱門的健康油脂補(bǔ)充劑。

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