39
ਖ਼ᕚઞ॰
АࣼҖϓeҤАইeബੵА၍ٙतiƹ
-
ԭ௦ა̤
ɓ
ࠃ
͛
ي
DHA
࿁ɛൖၣᇫձ໘ٙ೯ԃʿ̌ঐϞࠠ
ࠅ
ٙЪ͜d݊ၪܵग़ӻ୕௰Գ༶Ъٙ
ي
ሯdቇඎ
ٙ
DHA
d̙ԴઃҵᝨसٙࠬᎈࠥЭf
膽固醇
ᑔոቐ
(cholesterol)
݊ɛlzٙࠠ
يࠅ
ሯf̴ٙԸ๕
ϞՇ˙ࠦdɓ݊͟
ي
ʕᙲ՟dɚ݊͟lzІБΥ
ϓfӿ݊Υϓᑔոቐٙࠠ
ࠅ
ኜ֜fՉϣ݊ʃ໑fᑔ
ոቐ݊ϓ
ߤ
ᇫٙϓʱjɰ݊ग़᎓ٙࠠ
ࠅ
ଡ଼
ϓi̴̙ᔷᜊ
މ
ᗳոቐዧ९dνഥɪ໗ͤሯዧ९e
ዧ९ഃi̴ਞၾၪ͛९
D
ٙΥϓdႡிၪ͛९
D3
i
ᑔոቐίӿlz̙ᔷᜊ
މ
ᑔ͒აdϞпইᗳٙऊʷі
ϗf
善用脂肪 食得健康
މ
əੰdί͜ই
ٴ
ࣛd
ࠅ
ਂՑ፯֝e
ප
ج
eඎቇʕdһ
ࠅ
Ⴣᕎˀόই
ٴ
აf
選擇得宜
፯λٙ
ذ
͜d݊ੰ
ذ
ٙୋɓӉf
ذ
ٙ၇
ᗳᐿεdШʔ၍
ޟ
ჿ
ذ
d፯ᒅࣛᏐႩཱིٙ݊ձ
ই
ٴ
აᒔ݊ʔཱིձই
ٴ
აfɓছϾԊdਗ
ذي
ν
ሥ
ذ
dўཱིձই
ٴ
ა༰εdϾಔ
ذي
ν
ذ
eዔᝃ
ذ
eൄ
ۆذߌ
˸ʔཱིձই
ٴ
აٙўඎ༰εfཱི߰ձ
ই
ٴ
ა༰৷dึኬ
ߧ
Аᑔոቐዢ
ܓ
ʺ৷dආϾிϓ
ਗএʷʿАࣼҖϓeʕࠬeːᛔषᜊഃfϾʔཱི
ձই
ٴ
ა
ۆ
Ϟлཫԣձ
ط
ᐕ
ڿ
ːषeጟ҇षeᐖ
सeཀઽfഥषഃf
ה
˸d
މ
əੰdᏐ፯ўԭ
௦აٙሜ
މذ
֝fঐ፯
n-6
ӻΐၾ
n-3
ӻΐ̀ცই
ٴ
აϓˢ
މ
4
ä
6:1
ٙੰሜձ
ذ
һԳf
遠離反式脂肪酸
ίӊ
ࡈ
ಔ
ذي
ٙʱɿ༁̋Շ
૫ࡈ
ࡡɿdఱ̙Դࡡ͉
නόই
ٴ
ა
(cis-Fatty Acid)
ᜊϓˀόই
ٴ
ა
(trans-Fatty
Acid)
fவ
ࡈ
ཀఱ၈Ъ૫ʷfɛி̲
ذ
ఱ݊૫
ʷཀٙ
ذ
fಔ
ي
ጓ
ذ
ɰ݊૫ʷಔ
ذي
d݊ႡЪᙢ
̍ձჳ৻ࣛ੬͜Ցٙ
ذ
fତίேึ͜Ց૫ʷಅᖈ
ذ
Ը
ގ
ي
dԷνd
ގ
ᕒeᑠૢe
ݱ
Ԇ˪eᖑϷ
ڀ
e
ᘽ͂ჳe
ذ
ૢeঔԌၵഃf
ה
˸d࿁வԬ
ي
ேᏐ
ˇ
މ
ԳfΪ
މ
ɛٙऊʷӻ୕ʔ࢙ʱ༆іϗ
ʿરৰˀόই
ٴ
dΪϾɝԒ
ܝ
dึနጐႅί
ኜ֜ʕdˈՉ݊ίːА၍ӻ୕fԴА૰ᜊዤeА
၍ഢᜊ॥eА
ݴ
ڜא࿔ܓ
෦dிϓ৷АᏀeːᛔ
षe໘ʕࠬഃशषf
烹飪得法
Эሜ݊ɓ၇λ୦࿕fν
ڡ
ൄးඎ͜ድٙdʔ͜
ق
ٙf߰
قࠅ
ࣛd
ءࠅ
จ
ذ
ٙ
ܓ
dʔ
ࠅ
ί
ذ
ᆠՑ
ڽ
ࣛdൄʑɨᒢdΪ
ذމ
ί৷ɨ࢙ःʷdʔ
Шପ͛І͟ਿe
ߧ
ᐖ
ي
ሯdᒔึପ͛ˀόই
ٴ
f
ה
˸
ءࠅ
จ
፯ה
͜
ذ
ٙ
ڽ
ᓃ
(
ڽ
ᓃʧအᓃၾ
خ
ᓃʘග
)
fԷνዔᝃ
ذ
ٙ
ڽ
ᓃ
މ
190
d݂ቇΥ
ח૭
e˥
ق
ձʕ˦
ق
dʔቇΥ
ގ
fϾɿ
ذ
ٙ
ڽ
ᓃ
މ
232
d݂ቇΥɽ˦
ق
ee
ގ
dШʔቇΥ૭
ח
f
食量適中
у
ک
݊λ
ذ
dɰʔঐᙲ՟ཀඎdᙲ՟
ذ
ٙᐼඎ
ۆ
Ꮠ
છՓίӊɛӊ˂ʔ൴ཀ
25
дf
Fat and Health
Fat (lipids) is for energy, skin protection and heat insulation, etc. Hyperlipemia (excessive blood lipids) is closely related
to atherosclerosis of arteries causing blockage: good cholesterol (HDL) prevents it; bad cholesterol (LDL), worsens it. Xanthomas
are skin cholesterol deposits, often on eyelids. As lipids are from the diet and synthesized from excessive sugars: balance intake and
exercise. Fat enhances palatability; maintains satiety and facilitates vitamin absorption. Essential fatty acids (obtainable from the diet
alone), e.g.: linoleic and -linolenic acids are required for ARA. EPA and DHA for immunity, inflammatory response, thrombosis (blood
clotting) control; DHA is also for retina and brain development. Cholesterol is a vital component of cells and nerve sheaths; also
converted to steroids. Saturated fatty acids (abundant in animal fat) lead to hyperlipemia, atherosclerosis and thrombosis, stroke and
coronaries, etc.; unsaturated fatty acids (abundant in vegetable oil) prevent coronaries, diabetes, cancer and allergies, etc. Avoid deep-
frying and margarine: the trans-fatty acids stay in our body and harm our arteries. Avoid excessive fat intake!
