portant; overflow-wrap: break-word !important;">多不饱和脂肪是在某些鱼类、坚果、种子和植物油中发现的膳食脂肪。多不饱和脂肪被认为是一种“健康脂肪”，因为它为身体提供了特定的益处。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">不饱和脂肪具有双碳键。这些双键使不饱和脂肪可弯曲，这就是为什么它们即使在冰箱中也能保持液态。单不饱和脂肪有一个双碳键，而多不饱和脂肪有多个双键。肉类和奶制品中的饱和脂肪在室温下通常呈固态。不饱和脂肪通常是液体，即使在冷藏时也是如此。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">多不饱和脂肪有不同的形式，但最显着的两种是必需脂肪酸 omega-3 和 omega-6。它们是必需的，因为身体无法制造它们，因此必须通过饮食摄入。

(相关资料图)

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portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega—3

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-3 脂肪酸存在于油性鱼类（如鲑鱼和鳟鱼）、坚果和种子中。Omega-3 脂肪酸通常受到健康专家的青睐，因为它们可以为身体带来好处。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">其他富含omega-3 的食物包括：

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">亚麻籽

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">核桃

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*植物油（亚麻籽油、大豆油和portant; overflow-wrap: break-word !important;">菜籽油portant; overflow-wrap: break-word !important;">）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">多脂鱼（鲑鱼、鲭鱼、金枪鱼、鲱鱼和沙丁鱼）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">许多人服portant; overflow-wrap: break-word !important;">用omega-3 鱼油补充剂以确保他们在饮食中摄取足够的这些有益必需脂肪。

portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-6

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">Omega-6 脂肪酸存在于一些植物性食物中，包括坚果、种子和植物油，如portant; overflow-wrap: break-word !important;">大豆、棉籽、玉米、portant; overflow-wrap: break-word !important;">葵花籽和红花油。portant; overflow-wrap: break-word !important;">虽然仍然被认为比饱和脂肪更健康，但研究表明，与portant; overflow-wrap: break-word !important;">omega-3 相比，过多的 omega-6 可能会导致炎症性疾病。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">富含omega-6 的食物包括：

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*portant; overflow-wrap: break-word !important;">玉米油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*红花油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*葵花籽或葵花籽油

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*南瓜子

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*松子portant; overflow-wrap: break-word !important;">开心果

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*其他植物油（包括葡萄籽油、大豆油、花生油和植物油）

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*蛋黄酱

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">*一些沙拉酱

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">更重要的是，近几十年来我们倾向于摄入的omega-6 脂肪量急剧增加，而总体而言，我们摄入的portant; overflow-wrap: break-word !important;">omega-3 脂肪量较低。portant; overflow-wrap: break-word !important;">oportant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">mega-3 脂肪酸与portant; overflow-wrap: break-word !important;">omega-6 脂肪酸的平衡比例应为 1:2 或 1:1。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">一般来说，增加 omega-3 脂肪酸的摄入量很重要，因为我们的饮食中已经存在过量的 omega-6 脂肪酸。

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">美藤果油portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">oportant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">mega-3 脂肪酸与portant; overflow-wrap: break-word !important;">omega-6 脂肪酸比例近似1:1

seline; box-sizing: border-box !important; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">平时饮食增加Omega-3，可选择食用油进行补充。例如美藤果油，这是一种植物油。portant; overflow-wrap: break-word !important;">美藤果油富含不饱和脂肪酸，portant; overflow-wrap: break-word !important;">不饱和脂肪酸高达portant; overflow-wrap: break-word !important;">92%以上。含有人体无法自行合成的多元不饱和脂肪酸portant; overflow-wrap: break-word !important;">Omega3 6 9，而Omega 3和Omega 6人体理想摄取比例是1:1，而美藤果油portant; overflow-wrap: break-word !important;">亚麻酸含量和亚麻酸与亚油酸接近portant; overflow-wrap: break-word !important;">1:1portant; overflow-wrap: break-word !important;">，适于人体吸收，所以被列入portant; overflow-wrap: break-word !important;">“好油”的行列。

portant; overflow-wrap: break-word !important;">portant; overflow-wrap: break-word !important;">美藤果油除了含有必须脂肪酸之外，也含有维生素E、活性物质、矿物质和少量氨基酸、多酚等营养素，被美国FDA认定对体重控制、维持体态也有帮助，因此近年来成为目前热门的健康油脂补充剂。

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