Fergelike sâturearre, mono-sûchere, polyunsaturated en transfattyasjers
Nutritionisten sprekke faak yn 'e "goeie" fats, lykas mono-fersoere en polyunsaturated fats, en "minne" fats, lykas gesaadige en transfetsjes. Hjir is in gearfetting fan 'e ferskillende kategoryen fan fetten, yn' e goede, it minne en de rjochte hûd opbrutsen.
De Goeie
Monounsaturated Fat:
- In "goed" fet
- Redukt altyd cholesterolnivo, en spesifyk LDL of "minne" cholesterol, wylst it fermearjen fan nivo's fan HDL of "goed" cholesterol
- Found in nut and seed, avocados, olive oil and canola oil
Polyunsaturated Fat:
- In oar "goed" fet
- Redukt altyd cholesterolnivo, en spesifyk LDL of "minne" cholesterol
- Found in fatty fisk lykas salmon, mackerel, forelle en sardinen, en ek yn mais, safflower, sânflower en sojaan
The Bad
Saturated Fat:
- In "minne" fet
- Fergruttet algemien cholesterolivo's, spesifyk LDL of "minne" cholesterol
- Found in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other milk products
- Ek wurde fûn yn plant-basearre produkten lykas kokosnut, saneamde "tropyske oaljes" lykas kokosuze olie, palm oalje, palm kernel oalje en kakaobutter
The Ugly
Trânsfet:
- In oare "minne" fet
- Fergruttet nivo's LDL of "minne" cholesterol en senet nivo's fan HDL of "goed" cholesterol
- Found in hydrogenated fat products such as margarine and vegetable shortenings
- It gebrûk yn pakke snacken as cookies, crackers en chips, en yn gebrûkte iten fan fast-iten en oare restaurants
De neifolgjende tabel lit sjen, yn gram, hoefolle sūtere, mononataturearre, polyunsaturated en transfetten binne yn 1 oseaap fan ferskate brûkte oalje en fet.
Fatale fergeliking Chart
Fat (1 tbsp) | Saturearre (grammes) | Mono- ûntsuorre (gram) | Poly- ûntsuorre (gram) | Transfet (gram) |
| Safflower Oil | 0.8 | 10.2 | 2.0 | 0.0 |
| Kanola-oalje | 0,9 | 8.2 | 4.1 | 0.0 |
| Flaxseed Oil | 1.3 | 2.5 | 10.2 | 0.0 |
| Sinneblomoalje | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (stokje) | 1.6 | 4.2 | 2.4 | 3.0 |
| Maïsoalje | 1.7 | 3.3 | 8.0 | 0.0 |
| Oliifoalje | 1.8 | 10.0 | 1.2 | 0.0 |
| SESAM oalje | 1.9 | 5.4 | 5.6 | 0.0 |
| Soybean-oalje | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (swart) | 2.0 | 5.2 | 3.8 | 0.5 |
| Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 |
| Cottonseed Oil | 3.5 | 2.4 | 7.0 | 0.0 |
| Vegetable Shortening | 3.2 | 5.7 | 3.3 | 1.7 |
| Chicken Fat | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (swart fet) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Palmoalje | 6.7 | 5.0 | 1.2 | 0.0 |
| Bûter | 7.2 | 3.3 | 0.5 | 0.0 |
| Kakao bûter | 8.1 | 4.5 | 0,4 | 0.0 |
| Palm Kernel Oil | 11.1 | 1.6 | 0,2 | 0.0 |
| Coconut Oil | 11.8 | 0.8 | 0,2 | 0.0 |
Boarne: USDA National Nutrient Database foar standert referinsjes, release 21