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鸡蛋、鱿鱼胆固醇高,多吃易超标?但为何已避免食用,胆固醇仍继续升?这观念错了。营养师曾美慧(Amy Tsang)指出,从食物中摄取胆固醇,并非导致血液胆固醇上升的原因,有2类食物才是元凶!想有效降低胆固醇,她推介多吃1类食物,并列出应尽量避免的坏胆固醇食物例子。
食鸡蛋鱿鱼怕胆固醇高?
营养师曾美慧(Amy Tsang)在其Instagram专页指出,许多人因为胆固醇高,不敢吃鸡蛋和鱿鱼等食物,但仍未能让胆固醇指数下降。
![photo.php_iiai3 photo.php_iiai3](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_iiai3.jpg)
![photo.php_8fb7o photo.php_8fb7o](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_8fb7o.jpg)
![photo.php_5qdoq photo.php_5qdoq](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_5qdoq.jpg)
![photo.php_qgh4i photo.php_qgh4i](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_qgh4i.jpg)
![photo.php_7y8d8 photo.php_7y8d8](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_7y8d8.jpg)
从营养师Amy提供的资料可见,鸡蛋、鱿鱼的脂肪含量很低。至于胆固醇,以每100克食物计算,鸡蛋、鱿鱼的胆固醇分别为234、233毫克。
2类食物是元凶 营养师教降胆固醇食法
营养师Amy引述2015年美国政府公布的膳食指南指,“每天不应摄取多于300毫克胆固醇”的规定已被剔除,因为从食物所摄取的胆固醇,并不是导致血液胆固醇含量高的主要原因。
若想有效改善胆固醇,应减少饱和脂肪、反式脂肪的摄取量,并多摄取不饱和脂肪酸。Amy指出,饱和脂肪、反式脂肪都会增加血液坏胆固醇(LDL)的含量,两者常见食物来源如下:
胆固醇高元凶:饱和脂肪食物来源及例子
饱和脂肪常见食物来源及例子:
![photo.php_lyd6s photo.php_lyd6s](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_lyd6s.jpg)
![photo.php_pgwmb photo.php_pgwmb](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_pgwmb.jpg)
![photo.php_3fovx photo.php_3fovx](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_3fovx.jpg)
![photo.php_yvqcj photo.php_yvqcj](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_yvqcj.jpg)
![photo.php_e2gyn photo.php_e2gyn](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_e2gyn.jpg)
![photo.php_kwjei photo.php_kwjei](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_kwjei.jpg)
![photo.php_nawz7 photo.php_nawz7](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_nawz7.jpg)
![photo.php_ctruz photo.php_ctruz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_ctruz.jpg)
![photo.php_pnbfy photo.php_pnbfy](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_pnbfy.jpg)
动物性脂肪,例如:排骨、五花腩、鸡脚
全脂奶
椰子油
棕榈油
胆固醇高元凶:反式脂肪食物来源及例子
![photo.php_rcjlg photo.php_rcjlg](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_rcjlg.jpg)
![photo.php_srb9w photo.php_srb9w](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_srb9w.jpg)
![photo.php_f6pjz photo.php_f6pjz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_f6pjz.jpg)
![photo.php_95ctl photo.php_95ctl](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_95ctl.jpg)
![photo.php_j8ngv photo.php_j8ngv](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_j8ngv.jpg)
![photo.php_o9294 photo.php_o9294](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_o9294.jpg)
![photo.php_vrki5 photo.php_vrki5](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_vrki5.jpg)
![photo.php_9xysn photo.php_9xysn](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_9xysn.jpg)
![photo.php_litbr photo.php_litbr](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_litbr.jpg)
反式脂肪常见食物来源:
植物牛油、氢化油、油炸食物
例子:牛油、蛋挞、牛角包、薯条
好胆固醇:不饱和脂肪食物来源及例子
营养师Amy指出,并不是少吃含饱和脂肪、反式脂肪的食物,就可以降低体内的坏胆固醇。此外,还要增加摄取不饱和脂肪食物,才有助降低血液中坏胆固醇。其中,Omega-3脂肪酸(奥米加脂肪酸)有助提升好胆固醇水平。
![photo.php_k69yy photo.php_k69yy](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_k69yy.jpg)
![photo.php_94vhy photo.php_94vhy](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_94vhy.jpg)
![photo.php_dn6sr photo.php_dn6sr](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_dn6sr.jpg)
![photo.php_3468r photo.php_3468r](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_3468r.jpg)
![photo.php_5c8kd photo.php_5c8kd](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_5c8kd.jpg)
![photo.php_bzuh0 photo.php_bzuh0](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_bzuh0.jpg)
![photo.php_1q3l5 photo.php_1q3l5](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_1q3l5.jpg)
![photo.php_7ezzc photo.php_7ezzc](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_7ezzc.jpg)
不饱和脂肪常见食物来源:
菜籽油、橄榄油
深海鱼,例子:三文鱼
坚果类
牛油果
内容获“amytsang_nutritionist”授权转载
胆固醇过高可致冠心病中风
卫生署指出,血液中的胆固醇若过高,就有可能积聚在血管内壁上,导致血管变得狭窄,甚至闭塞。若供应血液给心脏肌肉的冠状动脉出现这种情况,就会引致“冠状动脉心脏病”,亦即“冠心病”。
至于脑部血管,也可因为胆固醇积聚而闭塞或破裂,导致“中风”,严重者可能会半身不遂,甚至死亡。中风和冠心病均是香港目前的主要杀手病。
胆固醇分为2种:好胆固醇/坏胆固醇
根据本港卫生署资料,脂肪基本是由1个甘油分子及3个脂肪酸分子所组成,食物中常见脂肪的可分为“饱和脂肪”、“不饱和脂肪”2大类。前者摄取过量会增患病风险,后者则可减胆固醇水平。
食安中心列出饱和脂肪及不饱和脂肪的特性及食物例子。除了减少摄取高饱和脂肪食物,也要少吃反式脂肪食物,免增患病风险。
坏胆固醇:饱和脂肪(特性及食物例子)
![photo.php_tr7vr photo.php_tr7vr](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_tr7vr.jpg)
![photo.php_7vywz photo.php_7vywz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_7vywz.jpg)
![photo.php_eteg1 photo.php_eteg1](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_eteg1.jpg)
![photo.php_jfuqn photo.php_jfuqn](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_jfuqn.jpg)
![photo.php_dktmx photo.php_dktmx](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_dktmx.jpg)
![photo.php_9w6v5 photo.php_9w6v5](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_9w6v5.jpg)
坏胆固醇:反式脂肪(特性及食物例子)
![photo.php_8bmiy photo.php_8bmiy](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_8bmiy.jpg)
![photo.php_xyb28 photo.php_xyb28](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_xyb28.jpg)
![photo.php_vh6hz photo.php_vh6hz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_vh6hz.jpg)
![photo.php_8rl8v photo.php_8rl8v](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_8rl8v.jpg)
![photo.php_6n5u1 photo.php_6n5u1](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_6n5u1.jpg)
![photo.php_0z9gn photo.php_0z9gn](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_0z9gn.jpg)
好胆固醇:不饱和脂肪(特性及食物例子)
![photo.php_h3wna photo.php_h3wna](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_h3wna.jpg)
![photo.php_8781i photo.php_8781i](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_8781i.jpg)
![photo.php_1q810 photo.php_1q810](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_1q810.jpg)
![photo.php_xqluu photo.php_xqluu](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_xqluu.jpg)
![photo.php_t907m photo.php_t907m](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_t907m.jpg)
![photo.php_54pc9 photo.php_54pc9](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_54pc9.jpg)
![photo.php_bqxeb photo.php_bqxeb](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_bqxeb.jpg)
![photo.php_b42gb photo.php_b42gb](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_b42gb.jpg)
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![photo.php_axmux photo.php_axmux](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_axmux.jpg)
延伸阅读:卫生署教预防胆固醇过高方法
根据本港卫生署资料,要预防血液中的胆固醇水平过高,以减低患上冠心病和中风的机会,便应养成良好的饮食和生活习惯:
![photo.php_7kzng photo.php_7kzng](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_7kzng.jpg)
![photo.php_w1tsm photo.php_w1tsm](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_w1tsm.jpg)
![photo.php_fs4ez photo.php_fs4ez](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_fs4ez.jpg)
![photo.php_z89tz photo.php_z89tz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_z89tz.jpg)
![photo.php_rhy54 photo.php_rhy54](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_rhy54.jpg)
![photo.php_3kl1c photo.php_3kl1c](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_3kl1c.jpg)
![photo.php_lgd6l photo.php_lgd6l](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_lgd6l.jpg)
![photo.php_vi3f0 photo.php_vi3f0](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_vi3f0.jpg)
![photo.php_bj1sz photo.php_bj1sz](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_bj1sz.jpg)
![photo.php_3wk5q photo.php_3wk5q](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_3wk5q.jpg)
![photo.php_1byw8 photo.php_1byw8](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_1byw8.jpg)
![photo.php_2lay8 photo.php_2lay8](https://admin.lahoo.ca/wp-content/uploads/2023/04/photo.php_2lay8.jpg)
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T03
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