{"id":1822,"date":"2021-09-07T15:29:31","date_gmt":"2021-09-07T07:29:31","guid":{"rendered":"https:\/\/linogreen.com\/?p=1822"},"modified":"2024-04-24T11:52:35","modified_gmt":"2024-04-24T03:52:35","slug":"choosing-healthy-fat","status":"publish","type":"post","link":"https:\/\/linogreen.com\/ms\/2021\/09\/07\/choosing-healthy-fat\/","title":{"rendered":"Choosing Healthy Fat"},"content":{"rendered":"
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Sejak reputasi lemak tercemar, orang ramai mula elakkan pengambilan lemak dalam diet mereka. Walaupun kesedaran tentang produk rendah lemak semakin meningkat dan usaha yang berterusan, dunia masih lagi menjadi semakin gemuk; kira \u2013 kira satu pertiga populasi dunia mengalami masalah berat berlebihan atau obes. Tambahan pula, prevalen obesiti global meningkat dua kali ganda di lebih daripada 70 negara. Salah satu perkara yang sering diabaikan adalah mereka sering bertindak secara berlebihan terutamanya dengan mengecualikan terus semua sumber lemak dan bukannya memilih lemak yang sihat. Mengambil lemak sebenarnya boleh menyihatkan jantung sekiranya anda membuat pilihan yang tepat.<\/p>

Berikut adalah beberapa tips untuk mengambil lemak secara sihat. <\/span><\/p>

  1. Elakkan lemak trans <\/span><\/p><\/li><\/ol>

    Makanan bergoreng kebiasaanya tinggi dengan lemak trans terutamanya yang dimasak menggunakan kaedah deep-fry. Selain itu, baca label makanan dengan teliti dan pilih makanan dengan label lemak trans sifar. Semasa membeli belah makanan keperluan anda, sentiasa beringat bahawa makanan berproses kebiasaanya mengandungi lemak trans yang agak tinggi.<\/span><\/p>

    1. Dapatkan makanan tinggi PUFA terutamanya yang tinggi omega 3<\/span><\/p><\/li><\/ol>

      Asid lemak tak tepu (PUFA) boleh didapati dengan banyak dalam minyak sayuran, kekacang dan biji. Minyak Sacha Inchi adalah antara minyak sayuran yang mempunyai peratusan tinggi omega 3. Pengambilan PUFA dikaitkan dengan penurunan kolesterol jahat dan peningkatan kolesterol baik.<\/span><\/p>

      1. Kurangkan pengambilan daging berlemak dan beralih kepada daging tanpa lemak <\/span><\/p><\/li><\/ol>

        Lemak haiwan secara umumnya tinggi dengan lemak tepu. Dengan memilih daging tanpa lemak, anda bukan sahaja dapat mengurangkan pengambilan kalori, bahkan dapat mengurangkan pengambilan lemak tepu. Selain kandungan proteinnya yang tinggi, ia juga merupakan sumber niacin, zat besi dan vitamin B12 yang baik.<\/span><\/p>

        1. Go green <\/span><\/p><\/li><\/ol>

          Buah \u2013 buahan dan sayur \u2013 sayuran kebiasaanya sangat rendah dengan lemak tepu (jahat) dan tinggi dengan lemak tak tepu (baik). Di samping itu, ia sangat tinggi dengan serat dan fitonutrien yang lain seperti vitamin dan mineral. Pengambilan hijau secara sihat dapat membantu melindungi dan mengurangkan risiko penyakit kronik<\/span><\/p>

          Membuat pilihan yang tepat adalah lebih baik daripada menyingkirkan terus lemak!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          Rujukan<\/b><\/p>

          Collaborators, T. G. 2015 O. (2017). Health Effects of Overweight and Obesity in 195 Countries over 25 Years. Https:\/\/Doi.Org\/10.1056\/NEJMoa1614362, 377(1), 13\u201327. https:\/\/doi.org\/10.1056\/NEJMOA1614362<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

          Since fat’s reputation has been tarnished, people have avoided it in their diets. Despite growing awareness of low-fat products and ongoing efforts, the world is becoming fatter and thicker, with approximately one-third of the population overweight or obese. Furthermore, the global prevalence of obesity has more than doubled in more than 70 countries. One of […]<\/p>\n","protected":false},"author":1,"featured_media":3594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[217],"tags":[],"class_list":["post-1822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-fat"],"yoast_head":"\nChoosing Healthy Fat - Linogreen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/linogreen.com\/ms\/2021\/09\/07\/choosing-healthy-fat\/\" \/>\n<meta property=\"og:locale\" content=\"ms_MY\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Choosing Healthy Fat - Linogreen\" \/>\n<meta property=\"og:description\" content=\"Since fat’s reputation has been tarnished, people have avoided it in their diets. 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