{"id":18375,"date":"2018-04-02T10:13:31","date_gmt":"2018-04-02T16:13:31","guid":{"rendered":"https:\/\/askthescientists.com\/qa\/fat\/"},"modified":"2022-07-05T10:08:20","modified_gmt":"2022-07-05T16:08:20","slug":"fat","status":"publish","type":"qa","link":"https:\/\/askthescientists.com\/zh-hant\/qa\/fat\/","title":{"rendered":"\u77ad\u89e3\u95dc\u65bc\u81b3\u98df\u8102\u80aa\u7684\u77e5\u8b58"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-18262\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_110338191-e1522852575549-835x524.jpeg\" alt=\"Food sources of omega 3 and healthy fats, top view.\" width=\"835\" height=\"524\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_110338191-e1522852575549-835x524.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_110338191-e1522852575549-400x251.jpeg 400w, 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decoding=\"async\" class=\"aligncenter size-large wp-image-18269\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-835x418.jpeg\" alt=\"collection of junk food\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-835x418.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-400x200.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-768x384.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-1500x750.jpeg 1500w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-705x353.jpeg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/04\/AdobeStock_135186617-e1522853125855-450x225.jpeg 450w\" sizes=\"(max-width: 835px) 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\u2013 <\/strong><strong>\u9ad8\u8102\u80aa\u98df\u7269\u5c0e\u81f4\u9ad4\u91cd\u589e\u52a0<\/strong><\/h2>\n<p>\u5982\u679c\u60a8\u64d4\u5fc3\u9ad4\u91cd\u589e\u52a0\u548c\u8eab\u6750\u8b8a\u5f62\uff0c\u53ef\u80fd\u6703\u932f\u8aa4\u5730\u5f9e\u98f2\u98df\u4e2d\u62ff\u6389\u8102\u80aa\uff1b\u5176\u5be6\u61c9\u8a72\u662f\u8981\u4fdd\u6301\u5e73\u8861\u7684\u81b3\u98df\u8102\u80aa\u651d\u53d6\u3002\u4f46\u662f\uff0c\u98f2\u98df\u4e2d\u7684\u5065\u5eb7\u8102\u80aa\u5176\u5be6\u4e26\u4e0d\u6703\u6bd4\u78b3\u6c34\u5316\u5408\u7269\u6216\u86cb\u767d\u8cea\u8b93\u9ad4\u91cd\u589e\u52a0\u5f97\u66f4\u591a\u3002<\/p>\n<p>\u6c92\u6709\u54ea\u4e00\u7a2e\u5de8\u91cf\u71df\u990a\u7d20\u5c0d\u9ad4\u91cd\u7684\u5f71\u97ff\u6bd4\u5176\u4ed6\u5de8\u91cf\u71df\u990a\u7d20\u66f4\u5927\uff0c\u5176\u4e2d\u6709\u4e00\u4e9b\u53ea\u662f\u63d0\u4f9b\u66f4\u591a\u7684\u80fd\u91cf\u3002\u651d\u5165\u8d85\u904e\u8eab\u9ad4\u4e00\u5929\u6240\u9700\u7684\u71b1\u91cf\uff0c\u5c31\u6703\u4f7f\u9ad4\u91cd\u589e\u52a0\uff0c\u7121\u8ad6\u9019\u4e9b\u591a\u9918\u7684\u71b1\u91cf\u662f\u4f86\u81ea\u8102\u80aa\u3001\u78b3\u6c34\u5316\u5408\u7269\u6216\u86cb\u767d\u8cea\u3002<\/p>\n<p>\u77ad\u89e3\u60a8\u7684\u8eab\u9ad4\u5982\u4f55\u5229\u7528\u81b3\u98df\u8102\u80aa\u662f\u5f88\u91cd\u8981\u7684\uff0c\u9019\u6a23\u5c31\u80fd\u77ad\u89e3\u70ba\u4ec0\u9ebc\u9700\u8981\u5c07\u5176\u7d0d\u5165\u5065\u5eb7\u98f2\u98df\u4e2d\u3002\u6bcf\u514b\u8102\u80aa\u80fd\u63d0\u4f9b\u4eba\u9ad49\u5927\u5361\u53ef\u7528\u80fd\u91cf\uff0c\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u5247\u90fd\u662f\u6bcf\u514b4\u5927\u5361\u3002\u7531\u65bc\u8102\u80aa\u64c1\u6709\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u5169\u500d\u4ee5\u4e0a\u7684\u71b1\u91cf\uff0c\u56e0\u6b64\u61c9\u9069\u5ea6\u651d\u53d6\uff0c\u4f46\u4e0d\u662f\u5b8c\u5168\u9664\u53bb\u3002\u5065\u5eb7\u7684\u8102\u80aa\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u60a8\u6709\u8f03\u9577\u6642\u9593\u7684\u98fd\u8db3\u611f\u3002<\/p>\n<p>\u6bcf\u500b\u4eba\u90fd\u53ef\u4ee5\u5403\u5230\u6b63\u78ba\u6578\u91cf\u7684\u6709\u76ca\u8102\u80aa\uff0c\u9019\u500b\u6578\u91cf\u5247\u56e0\u4eba\u800c\u7570\u3002\u8b93\u6211\u5011\u4f86\u770b\u770b\u666e\u901a\u5065\u5eb7\u6210\u5e74\u4eba\u7684\u98f2\u98df\u61c9\u8a72\u542b\u591a\u5c11\u8102\u80aa\u3002<\/p>\n<p>\u76ee\u524d\u7684\u98f2\u98df\u5efa\u8b70\u61c9\u5f9e\u8102\u80aa\u4e2d\u651d\u53d6\u6bcf\u65e5\u6240\u9700\u71b1\u91cf\u768420-30%\u3002\u5c0d\u8eab\u9ad4\u6700\u597d\u7684\u8102\u80aa\u662f\u4e0d\u98fd\u548c\u8102\u80aa\uff08\u5305\u62ec\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\u548c\u591a\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff09\uff0c\u76e1\u91cf\u4f7f\u4e00\u6574\u5929\u651d\u53d6\u7684\u4e0d\u98fd\u548c\u8102\u80aa\u9054\u5230\u6240\u6709\u8102\u80aa\u768490%\uff1b\u5efa\u8b70\u5c07\u98fd\u548c\u8102\u80aa\u9650\u5236\u5728\u6bcf\u65e5\u8102\u80aa\u651d\u53d6\u91cf\u768410%\u4ee5\u5167\uff0c\u4e26\u4e14\u76e1\u53ef\u80fd\u907f\u514d\u53cd\u5f0f\u8102\u80aa\u3002<\/p>\n<h2><strong>\u8fa8\u5225\u81b3\u98df\u8102\u80aa\u7684\u4f86\u6e90<\/strong><\/h2>\n<p>\u8981\u5206\u8fa8\u98fd\u548c\u8102\u80aa\u3001\u4e0d\u98fd\u548c\u8102\u80aa\u548c\u53cd\u5f0f\u8102\u80aa\u53ef\u80fd\u5f88\u56f0\u96e3\u3002\u82e5\u662f\u6c92\u6709\u71df\u990a\u6210\u5206\u6a19\u793a\uff0c\u9019\u5e7e\u4e4e\u662f\u8fa6\u4e0d\u5230\u7684\u3002\u9019\u88e1\u6709\u4e00\u4e9b\u5206\u8fa8\u4e0d\u540c\u7a2e\u985e\u81b3\u98df\u8102\u80aa\u7684\u6280\u5de7\u3002<\/p>\n<ol>\n<li>\u4e0d\u98fd\u548c\u8102\u80aa\u5728\u5ba4\u6eab\u4e0b\u901a\u5e38\u662f\u6db2\u614b\u3002\u901a\u5e38\u5728\u6cb9\u4e2d\u53ef\u4ee5\u767c\u73fe\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\u548c\u591a\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff0c\u7279\u5225\u662f\u5f9e\u690d\u7269\u63d0\u7149\u7684\u3002\u690d\u7269\u6cb9\u3001\u916a\u68a8\u3001\u5805\u679c\u3001\u7a2e\u7c7d\u548c\u9b5a\u662f\u4e0d\u98fd\u548c\u8102\u80aa\u7684\u91cd\u8981\u4f86\u6e90\u3002\u9019\u4e9b\u98df\u7269\u4e5f\u662f\u03c9-3\u8102\u80aa\u9178\u7684\u512a\u8cea\u5132\u5b58\u5eab\uff0c\u03c9-3\u8102\u80aa\u9178\u53ef\u4fc3\u9032\u5fc3\u81df\u5065\u5eb7\u548c\u8840\u7ba1\u529f\u80fd\u3002<\/li>\n<li>\u98fd\u548c\u8102\u80aa\u5728\u5ba4\u6eab\u4e0b\u662f\u56fa\u614b\uff0c\u5c31\u50cf\u5976\u6cb9\u3001\u8c6c\u6cb9\u548c\u8d77\u9165\u6cb9\u3002\u8207\u9b5a\u8089\u548c\u79bd\u8089\u7b49\u7626\u8089\u76f8\u6bd4\uff0c\u7d05\u8089\u7684\u98fd\u548c\u8102\u80aa\u542b\u91cf\u8f03\u9ad8\u3002\u5168\u8102\u4e73\u88fd\u54c1\u5982\u725b\u5976\u3001\u8d77\u53f8\u548c\u512a\u916a\u4e73\u4e2d\u4e5f\u542b\u6709\u98fd\u548c\u8102\u80aa\u3002<\/li>\n<li>\u53cd\u5f0f\u8102\u80aa\u5f88\u96e3\u5206\u8fa8\uff0c\u56e0\u70ba\u5b83\u5011\u5927\u591a\u662f\u4eba\u9020\u7684\uff0c\u800c\u4e14\u5f88\u5bb9\u6613\u8207\u5929\u7136\u98fd\u548c\u8102\u80aa\u6df7\u6dc6\u3002\u53cd\u5f0f\u8102\u80aa\u5728\u98df\u54c1\u6a19\u7c64\u4e0a\u6703\u986f\u793a\u70ba\u300c\u90e8\u5206\u6c2b\u5316\u300d\u3002\u5b83\u5011\u80fd\u6539\u8b8a\u5305\u88dd\u548c\u52a0\u5de5\u98df\u54c1\u7684\u7d50\u69cb\u3001\u8cea\u611f\u548c\u53e3\u5473\u3002\u6cb9\u70b8\u98df\u54c1\u548c\u70d8\u7119\u98df\u54c1\u901a\u5e38\u90fd\u6703\u4f7f\u7528\u53cd\u5f0f\u8102\u80aa\u542b\u91cf\u9ad8\u7684\u6210\u4efd\uff0c\u901f\u98df\u98df\u54c1\u3001\u751c\u751c\u5708\u548c\u5305\u88dd\u9ede\u5fc3\u5c31\u662f\u60a8\u98f2\u98df\u4e2d\u53cd\u5f0f\u8102\u80aa\u7684\u5143\u5147\u3002<\/li>\n<\/ol>\n<p>\u5343\u842c\u4e0d\u8981\u4e00\u60f3\u8d77\u98f2\u98df\u4e2d\u7684\u8102\u80aa\u5c31\u5bb3\u6015\u3002\u76f8\u53cd\u5730\uff0c\u8981\u5c07\u5065\u5eb7\u8102\u80aa\u5217\u70ba\u512a\u5148\uff0c\u4e26\u4e14\u5747\u8861\u5730\u8207\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u4e00\u8d77\u5403\u3002\u81b3\u98df\u8102\u80aa\u5c0d\u60a8\u7684\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\uff0c\u61c9\u8a72\u628a\u5b83\u7576\u4f5c\u4e00\u7a2e\u8cc7\u6e90\u3002\u70ba\u4e86\u4fc3\u9032\u81ea\u5df1\u7684\u5065\u5eb7\uff0c\u5207\u8a18\u8981\u5728\u98f2\u98df\u4e2d\u52a0\u5165\u5efa\u8b70\u91cf\u7684\u6709\u76ca\u8102\u80aa\u3002<\/p>\n<h2><strong>\u53c3\u8003\u8cc7\u6599<\/strong><\/h2>\n<p><a href=\"https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Dietary-Fats\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Dietary-Fats<\/a><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fat\/art-20045550?pg=1\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fat\/art-20045550?pg=1<\/a><\/p>\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/types-of-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/types-of-fat\/<\/a><\/p>\n<p><a href=\"http:\/\/www.eufic.org\/en\/whats-in-food\/article\/8-facts-on-fats\" target=\"_blank\" rel=\"noopener noreferrer\">http:\/\/www.eufic.org\/en\/whats-in-food\/article\/8-facts-on-fats<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good<\/a><\/p>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/2015-2020-dietary-guidelines-answers-your-questions\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.choosemyplate.gov\/2015-2020-dietary-guidelines-answers-your-questions<\/a><\/p>\n<p><a href=\"http:\/\/www.indiana.edu\/~oso\/Fat\/trans.html\" target=\"_blank\" rel=\"noopener noreferrer\">http:\/\/www.indiana.edu\/~oso\/Fat\/trans.html<\/a><\/p>\n<p><a href=\"https:\/\/healthyforgood.heart.org\/eat-smart\/articles\/monounsaturated-fats\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/healthyforgood.heart.org\/eat-smart\/articles\/monounsaturated-fats<\/a><\/p>\n<p><a href=\"https:\/\/healthyforgood.heart.org\/eat-smart\/articles\/polyunsaturated-fats\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/healthyforgood.heart.org\/eat-smart\/articles\/polyunsaturated-fats<\/a><\/p>\n<p><a href=\"https:\/\/www.livestrong.com\/article\/312978-supplement-mix-for-weight-loss-muscle-building\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.livestrong.com\/article\/312978-supplement-mix-for-weight-loss-muscle-building\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u8102\u80aa\u7684\u8a55\u50f9\u5f88\u5dee\uff0c\u5b83\u53ef\u80fd\u662f\u6700\u53d7\u5230\u8aa4\u89e3\u7684\u5de8\u91cf\u71df\u990a\u7d20\u3002\u300c\u8102\u80aa\u300d\u9019\u500b\u8a5e\u96d6\u7136\u7e3d\u662f\u8b93\u4eba\u806f\u60f3\u5230\u4e0d\u5065\u5eb7\u7684\u98f2\u98df\u548c\u9ad4\u91cd\u904e\u91cd\uff0c\u4f46\u662f\u60a8\u7684\u8eab\u9ad4\u9700\u8981\u98f2\u98df\u8102\u80aa\u624d\u80fd\u767c\u63ee\u529f\u80fd\u3002 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