【攝取脂肪的重要性】許多減肥人仕聽到「油脂」兩字便聞風色變，並將所有油脂視為發胖的原兇，並採取吃水煮菜或是將所有食物過水去油的減肥策略，但這樣吃真的「健康」嗎。飲食完全不碰油’對身體有甚麼影響？
1. 月經失調
長期油脂攝取不足容易造成賀爾蒙失調，嚴重甚至會導致停經。要知道女性荷爾蒙是脂溶性的，而推動月經的雌激素、黃體素，必須要膽固醇加工合成。因此當體脂肪低於17%就有可能出現經期不規則的問題。
2. 便秘
身體缺少油脂，就如同潤滑劑，自然無法順利排便。
3. 皮膚乾燥粗糙
身體要有適當油脂才能讓皮膚保持光澤彈性。而不飽和脂肪酸如的Omega-3和Omega-6必須從飲食中獲得，它們能減少皮膚表面水分流失，具有保濕的作用，是人體無法自行合成的。
4. 缺乏飽足感
相較其他營養素，油脂、脂肪停在胃裏時間最久，需要較長時間才能完全消化吸收，更可提供相應飽足感。
5. 缺少脂溶性維生素
油脂有助於食物中脂溶性，例如維生素A、D、E、K、β-胡蘿蔔素，只溶於脂肪中，須靠食物中的脂肪才能被消化和吸收。
營養師提提您：想要健康地減肥變瘦，是無法脫離油脂攝取的。適量的油脂攝取能延長飽足感，幫助減重。
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【The importance of fat in our diet】It is believed that most of the dieting people bear a myth ‘eating fat makes you fat’. Regarding dietary fat as the culprit for gaining weight, they adopt a weight loss strategy by only consuming water-boiled food. Are these practises really ‘healthy’ or any consequences brought by an oil-free diet？
1. Menstrual disorders
Chronic insufficient intake of oil leads to hormone imbalance, which may eventually lead to menopause. Providing that hormones are fat soluble, female hormones such as estrogen and progesterone, are synthesis by cholesterol, irregular menstruation might occur when body fat <17%.
2. Constipation
Insufficient lubrication for feces in the small intestine lead to difficulty in defecation.
3. Drying of skin
Oil is important for moisturizing our skin. Unsaturated fatty acids such as Omega-3 and Omega-6, which our body cannot synthesize, can prevent our skin from drying out and aging too fast.
4. Lack of satiety
Compared with other macronutrients, the time required for oils and fats to be completely digested and absorbed is the longest, which provides a corresponding sense of satiety.
5. Affect the absorption of fat-soluble vitamins
Vitamins A, D, E, K, and β-carotene are fat-soluble, which can only be digested and absorbed in the fat.
Friendly reminder: Fat and oil cannot be excluded in a balanced diet. Moderate and appropriate fat intake can prolong satiety and facilitate the path of weight losing.
Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.
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