脂肪酸 Fatty acid
飽和脂肪酸(Saturated fatty acid)
不飽和脂肪酸
單元不飽和脂肪酸(Monounsaturated fatty acid)
多元不飽和脂肪酸(Polyunsaturated fatty acid)
順式脂肪酸反式脂肪酸
單元不飽和脂肪酸
油酸占橄欖油的55-80%[3],軟質棕櫚油的39~46%[4],花生油的36-67%,芝麻油的15-20%。在動物脂肪中,油酸占雞與火雞脂肪的37-56%,豬油的44-47%。油酸也是人體脂肪組織中最豐富的脂肪酸。
畜類脂肪中飽和脂肪酸高於禽類脂肪
豬肉20%至35%,牛肉10%至20%,牛犢肉5%至10%,綿羊肉10%至20%。畜類脂肪中飽和脂肪酸高於禽類脂肪,如豬油含42%,牛油53%,羊油57%,而雞油只含26%,鴨油含29%。
富含不飽和脂肪酸
飽和脂肪酸
棕櫚油中含有胡蘿蔔素,因此顏色較深。其成分包括43%的飽和脂肪酸、43%的單元不飽和脂肪酸和13%的多元不飽和脂肪酸,並含有豐富的維生素K和其他元素
膳食脂肪中的脂肪酸 Fatty acids in dietary fats
The
following table gives the fatty acid, vitamin
E and cholesterol composition
of some common dietary fats.
Some of the food sources
of ω-3 and ω-6 fatty acids are fish and shellfish, seaweed oil, flaxseed (linseed) and flaxseed
oil, hemp seed, olive oil, soya oil, canola (rapeseed) oil, chia
seeds, pumpkin seeds, sunflower
seeds, leafy vegetables, and walnuts.
Essential fatty acids
play a part in many metabolic processes, and there is evidence
to suggest that low levels of essential fatty acids, or the wrong balance of
types among the essential fatty acids, may be a factor in a number of
illnesses, including osteoporosis.
根據世界各地的流行病學調查結果證實,膳食中的膽固醇和飽和脂肪酸攝入量與冠心病發病率和死亡率呈明顯正相關,而多不飽和脂肪酸則有顯著降血脂效果,有利於防止冠心病的發生。於是,不僅要控制過量的脂肪,同時,還應注意脂肪的質,即飽和脂肪酸(S)和多不飽和脂肪酸(P)應為1:1.5。現將一些常用食物中多不飽和脂肪酸的含量及其比值列於表3-7。
食物名稱
|
含量(脂肪總量的%)
|
食物名稱
|
含量(脂肪總量的%)
|
||||
P/S值
|
多不飽和(P)
|
飽和(S)
|
P/S值
|
多不飽和(P) | |||
菜子油
|
21.5
|
4.5
|
4.78
|
18.0
|
33.0
|
0.55
|
|
62.8
|
14.8
|
4.24
|
大黃魚
|
20.2
|
37.3
|
0.54
|
|
46.6
|
12.5
|
3.73
|
15.7
|
37.3
|
0.42
|
||
48.3
|
15.2
|
3.18
|
15.4
|
37.2
|
0.41
|
||
棉籽油
|
55.6
|
27.9
|
3.11
|
13.8
|
34.9
|
0.40
|
|
37.6
|
19.9
|
1.89
|
15.6
|
45.7
|
0.34
|
||
米糠油
|
35.2
|
20.8
|
1.67
|
12.1
|
42.4
|
0.29
|
|
44.7
|
34.3
|
1.30
|
松花蛋黃
|
8.7
|
31.4
|
0.28
|
|
墨鬥魚
|
37.5
|
30.0
|
1.25
|
鴨蛋黃
|
5.7
|
27.7
|
0.21
|
22.2
|
18.6
|
1.19
|
肥豬肉
|
8.7
|
41.7
|
0.21
|
|
29.9
|
25.6
|
1.17
|
豬油
|
8.5
|
42.7
|
0.20
|
|
雞油
|
26.0
|
25.9
|
1.00
|
9.0
|
46.3
|
0.19
|
|
鴨肉
|
23.8
|
25.2
|
0.94
|
牛油
|
6.3
|
51.6
|
0.12
|
20.4
|
26.1
|
0.78
|
6.7
|
59.6
|
0.11
|
||
22.8
|
30.4
|
0.75
|
黃油
|
5.8
|
58.3
|
0.10
|
|
28.2
|
44.7
|
0.63
|
全脂奶粉
|
4.9
|
62.1
|
0.08
|
|
26.8
|
44.6
|
0.60
|
4.5
|
63.1
|
0.07
|
||
雞蛋黃
|
14.7
|
25.8
|
0.57
|
羊油
|
3.4
|
62.6
|
0.05
|
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