反式脂肪

We know research shows that reducing 反式 fat in the American diet helps reduce risk of heart disease, 但是怎么做，为什么? 让我们试着澄清一下关于反式脂肪的困惑.

什么是反式脂肪?

There are two broad types of 反式 脂肪 found in foods: naturally-occurring and artificial 反式脂肪. Naturally-occurring 反式 脂肪 are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these 脂肪. 人工 反式 脂肪(或 反式 fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

The primary dietary source for 反式脂肪 in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. 2013年11月，美国政府宣布.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.

为什么有些公司使用反式脂肪?

Trans 脂肪 are easy to use, inexpensive to produce and last a long time. 反式脂肪赋予食物令人满意的口感和质地. Many restaurants and fast-food outlets use 反式脂肪 to deep-fry foods because oils with 反式脂肪 can be used many times in commercial fryers. 几个国家(e).g., 丹麦, 瑞士, 和加拿大)和司法管辖区(加利福尼亚), 纽约市, 巴尔的摩, 以及蒙哥马利县, MD) have reduced or restricted the use of 反式脂肪 in food service establishments.

反式脂肪如何影响我的健康?

Trans 脂肪 raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating 反式脂肪 increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.

Why did 反式脂肪 become so popular if they have such bad health effects?

Before 1990, very little was known about how 反式 fat can harm your health. In the 1990s, research began identifying the adverse health effects of 反式 脂肪. Based on these findings, FDA instituted labeling regulations for 反式 fat and consumption has decreased in the US in recent decades, however some individuals may consume high levels of 反式脂肪 based on their food choices.

哪些食物含有反式脂肪?

Trans 脂肪 can be found in many foods – including fried foods like doughnuts, 还有烘焙食品，包括蛋糕, 鸡蛋饼做, 饼干, 冷冻披萨, 饼干, 饼干, 粘上人造黄油和其他涂抹物. You can determine the amount of 反式脂肪 in a particular packaged food by looking at the 营养成分表. 但是，产品可以注明“0克” 反式 “脂肪”，如果它们含有0克到小于0克.每份含有5克反式脂肪. 你也可以通过 阅读配料表 and looking for the ingredients referred to as “partially hydrogenated oils.”

有天然的反式脂肪吗?

Small amounts of 反式脂肪 occur naturally in some meat and dairy products, 包括牛肉, 羊肉和乳脂. There have not been sufficient studies to determine whether these naturally occurring 反式脂肪 have the same bad effects on cholesterol levels as 反式脂肪 that have been industrially manufactured.

我一天能吃多少反式脂肪?

The 美国心脏协会 recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce 反式 fat in your diet and preparing lean meats and 家禽 without added saturated and 反式 fat.

我该如何限制每天的线上电子游戏飞禽走兽 反式脂肪?

Read the 营养成分表 on foods you buy at the store and, 外出就餐时, 询问用哪种油烹调的食物. Replace the 反式脂肪 in your diet with monounsaturated or polyunsaturated 脂肪.

调节饱和脂肪和反式脂肪的摄入量

The 美国心脏协会 recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of 反式 fat and limit their consumption of saturated fat to 5 to 6% of total calories.

以下是实现这一目标的一些方法:

• 养成以水果为主的饮食习惯, 蔬菜, 全谷物, 低脂乳制品, 家禽, 鱼和坚果. 还要限制红肉和含糖食物和饮料.
• 使用自然产生的, 未氢化的植物油，如菜籽油, 红花, 最常用的是葵花籽油或橄榄油.
• Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
• 用软的人造黄油代替黄油, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for “0 g 反式 fat” on the Nutrition Facts label and no hydrogenated oils in the ingredients list.
• 甜甜圈, 饼干, 饼干, 松饼, pies and cakes are examples of foods that may contain 反式 fat. 限制你吃它们的频率.
• Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be 反式 fat.
• 阅读全文 美国心脏协会 Diet and Lifestyle Recommendations.