Fedtstoffer på godt og ondt

Fedtstoffer på godt og ondt

Fedtstofferne er en vigtig energikilde, især for musklerne og hjertet, og de er også med til at stabilisere blodsukkeret. De forskellige fedtstoffer har mange andre funktioner inden for celleopbygning, hormon-, immun- og nervesystem. De livsvigtige omega-6 og omega-3 fedtsyrer, der skal tilføres gennem kosten, spiller en central rolle.

I dag får mange for meget omega-6 og/eller for lidt omega-3. Det medfører mange helbreds problemer - herunder med vægten.

 

MættedeMonoumættede omega-9

Flerumættede
omega-6

Mere flerumættede
omega-3

Med kolesterol:
Kød, æg, mejeriprodukter

Uden kolesterol:
Kokos- og palmeolie

Især olivenolie

Rapsolie

Avocado, mandler, sesam, jordnødder

De fleste planteolier fra fx:
tidsel, solsikke,
vindruekerne, majs og margarine. Industrimad
og junkfood

Nødder, kerner, frø.

Især fed fisk og levertran i formerne EPA/DHA, som er lette at udnytte.

Hørfrø indeholder formen ALA, som mange har svært ved at udnytte.

Kolesterol indgår i alle celler, kønshormoner samt dannelse af D-vitamin og Q10.

Kroppen danner selv det meste.

Omega-9 fedtsyrerne
er særlig gode for kredsløbet.

Kroppen kan
selv danne omega-9

Livsvigtige og skal tilføres
med kosten.

Fremmer betændelser/inflammationer, kramper og risiko for åreforkalkning.

Mange får for meget
og af dårlig kvalitet

Livsvigtige og skal tilføres med kosten

Hæmmer betændelser/inflammationer, kramper og risiko for åreforkalkning. Mange får for lidt.

 

Vær ikke fedt- eller kolesterolforskrækket, men undgå de dårlige kilder

Sky transfedtsyrer/transfedt som pesten

Hvad er bedst til stegning og høje temperaturer?

Jo mere umættet et fedtstof er, jo mere sårbart er det over for varme, ilt og lys.
Derfor anbefales det at stege i monoumættede eller mættede fedtstoffer som fx jomfruolivenolie, kokosolie eller smør.

 

 

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