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الوجيز في الدهون الغذائية وتأثيرها على الصحة

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الوجيز في الدهون الغذائية وتأثيرها على الصحة

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د. بشـــار الأفنـدي

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تتناقل وسائل التواصل الاجتماعي معلومات غير كاملة (وأحياناً مُضلِّلة) حول أنواع الدهون في نظامنا الغذائي وتأثيرها على صحة الإنسان. الهدف من هذا الموضوع (الطويل نسبياً) هو شرح الفوارق في تركيب الزيوت النباتية، الزبدة، السمنة، البيض، منتجات الحليب، ولحوم الحيوانات، وتوضيح الآثار الصحية المحتملة عند الإفراط في استعمالها.

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تكوين الدهون

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• الحموض الدهنية الأحادية – غير المشبعة وهي عادة سائلة في درجة حرارة الغرفة وتوجد في زيت الزيتون وزيت الأفوكادو والزيوت الموجودة في المكسرات.
• الحموض الدهنية المتعددة – غير المشبعةوهذه سائلة في درجة حرارة الغرفة وتوجد في الأطعمة مثل زيت فول الصويا وزيت الذرة وزيت عباد الشمس والأسماك الدهنية مثل السلمون. ومن هذه حموض أوميغا ٣ الدهنية (الصحية) التي تلعب أدواراً مهمة في دعم وظائف الدماغ والحفاظ على صحة القلب، وحموض أوميغا ٦ (الضارة) التي تزيد الارتكاس الالتهابي في الجسم.
• الحموض الدهنية المشبعة وهذه صلبة في درجة حرارة الغرفة، وتوجد في الدهون الحيوانية مثل اللحوم الدهنية والشحوم، وكذلك في بعض أنواع الزيوت النباتية مثل زيت جوز الهند وزيت النخيل.

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مصادر الدهون

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أي المصادر أفضل؟

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الخلاصة والتوصيات

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