【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

教你一招辨認「純牛油」和「人造牛油」，別再用錯butter了， 讓家人吃得健康！ https://hknews.pro/article/1442078#1187

[家營營養師] x [mindful eating]

拎起呢舊energy balanced food
我就諗起曾經有個客人問我
「有冇野係可以一啖食落肚就夠哂一餐營養需求？唔洗咁煩😩」

原來真係有呢啲產品！
食一粒就已經有400卡
差唔多等於一份腿蛋治/ 2個半飯團/ 一碗魚蛋蛋米既熱量
睇落真係好方便🤔

不過仔細睇睇
主要既熱量係人造牛油同糖度黎
而且食兩啖就吞左
你又會唔會揀佢黎做一餐？

先唔評論呢個產品係咪營養均衡
食物除左提供身體所需既能量同營養
仲可以一種享受 滿足食慾同飽腹感
甚至乎係維持社交關係既重要元素
所以就算忙都應該食得好 唔求其
係take care 自己既第一步！

#家營營養師KatSpirit
#營養師Kathy
#滿足瘦
#mindfuleating
#減肥
#一粒頂一餐你制唔制

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大家search "Kathy 營養師 身營心營" 就搵到㗎啦!
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消委會公佈，在測試發現到有18款人造牛油，含有基因致癌物環氧丙醇，而且當中16款同時含污染物3-MCPD，過量服食可損害腎臟及男性生殖系統。西餐上，最常用牛油來煮食便是法國菜，你有冇用錯到？

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材料＆做法（順序）
1.青瓜2條
2.片裝香腸6塊
3.芝士4塊
4.三文治方包12塊
5.人造牛油4湯匙
6.用意粉固定
7.放入雪櫃30分鐘
8.薯蓉1杯
9.沙律醬2湯匙
10.生火腿7片
11.生菜沙律
12.蕃茄仔2-3個
13.薄菏 適量