{"id":29459,"date":"2022-07-10T22:30:58","date_gmt":"2022-07-10T15:30:58","guid":{"rendered":"https:\/\/gayasehatku.com\/?p=29459"},"modified":"2022-09-04T20:25:33","modified_gmt":"2022-09-04T13:25:33","slug":"manfaat-lemak-tak-jenuh-unsaturated-fat-bagi-tubuh","status":"publish","type":"post","link":"https:\/\/gayasehatku.com\/manfaat-lemak-tak-jenuh-unsaturated-fat-bagi-tubuh\/","title":{"rendered":"Manfaat Lemak Tak Jenuh (Unsaturated Fat) bagi Tubuh"},"content":{"rendered":"<p>Penulis : Emy | Editor : Atsa<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ditinjau oleh: <\/span><a href=\"https:\/\/gayasehatku.com\/team_member\/dr-putri-purnamasari-husein\/\"><span style=\"font-weight: 400;\">dr. Putri Purnamasari\u00a0<\/span><\/a><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Terakhir ditinjau: 1 September 2022<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kita membutuhkan lemak untuk perlindungan dan menjalankan fungsi tubuh dengan baik. Lemak dalam makanan membantu tubuh menyerap vitamin dan mineral, menghasilkan energi, menjaga tubuh tetap hangat, dan melindungi tubuh dari kerusakan.\u00a0<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ada beberapa jenis lemak, secara umum dikenal sebagai <a href=\"https:\/\/gayasehatku.com\/lemak-jenuh\/\">lemak jenuh<\/a> (<\/span><i><span style=\"font-weight: 400;\">saturated fat<\/span><\/i><span style=\"font-weight: 400;\">), lemak tak jenuh (<\/span><i><span style=\"font-weight: 400;\">unsaturated fat<\/span><\/i><span style=\"font-weight: 400;\">), dan <a href=\"https:\/\/gayasehatku.com\/lemak-trans\/\">lemak trans<\/a> (<\/span><i><span style=\"font-weight: 400;\">trans fat<\/span><\/i><span style=\"font-weight: 400;\">). Lemak yang berasal dari tumbuhan, yang dikenal sebagai lemak tak jenuh, lebih baik untuk tubuh daripada lemak dari hewan.\u00a0<\/span><\/p>\n<h3 style=\"font-weight: 400;\"><b>Jenis &#8211; Jenis Lemak<\/b><\/h3>\n<p style=\"font-weight: 400;\"><b>Saturated fats:<\/b><span style=\"font-weight: 400;\"> Lemak jenuh biasanya keras pada suhu kamar, seperti mentega, lemak dalam daging, dan coconut oil. Lemak jenuh telah dikaitkan dengan peningkatan kolesterol dan peningkatan peradangan di tubuh Anda. Makan banyak lemak jenuh dapat meningkatkan kolesterol jahat, sehingga meningkatkan risiko penyakit jantung.<\/span><\/p>\n<p style=\"font-weight: 400;\"><b>Trans fats: <\/b><span style=\"font-weight: 400;\">Lemak trans ditemukan di banyak makanan olahan, <\/span><i><span style=\"font-weight: 400;\">trans fat <\/span><\/i><span style=\"font-weight: 400;\">dapat meningkatkan kadar kolesterol jahat dan menurunkan kadar kolesterol baik. Banyak mengonsumsi <\/span><i><span style=\"font-weight: 400;\">trans fat<\/span><\/i><span style=\"font-weight: 400;\"> juga terkait dengan penyakit jantung, stroke, dan diabetes tipe 2.<\/span><\/p>\n<p style=\"font-weight: 400;\"><b>Unsaturated fats:<\/b><span style=\"font-weight: 400;\"> Lemak tak jenuh ditentukan oleh struktur kimianya. Mereka yang terlihat cair atau lunak pada suhu kamar dan dapat diklasifikasikan sebagai tak jenuh tunggal atau tak jenuh ganda. Berbagai jenis asam lemak tak jenuh mungkin memiliki manfaat kesehatan yang berbeda tetapi lemak tak jenuh umumnya lebih sehat daripada lemak jenuh, karena lemak tak jenuh memiliki banyak manfaat untuk jantung.\u00a0<\/span><\/p>\n<h3 style=\"font-weight: 400;\"><b>Kelompok Unsaturated Fats<\/b><\/h3>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ada dua kelompok dari unsaturated fats, yaitu :<\/span><\/p>\n<h4 style=\"font-weight: 400;\"><b>Monounsaturated fats<\/b><\/h4>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lemak ini berasal dari tumbuhan, diantaranya :\u00a0<\/span><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alpukat and avocado oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buah zaitun and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kacang &#8211; kacangan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minyak dari sayuran, seperti sunflower, jagung, dan canola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minyak ikan salmon<\/span><\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Manfaat kesehatan :<\/span><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Memperbaiki kadar kolesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menurunkan risiko penyakit jantung dan stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil memiliki komponen yang dapat mengurangi peradangan dan menurunkan tekanan darah<\/span><\/li>\n<\/ul>\n<h4 style=\"font-weight: 400;\"><b>Polyunsaturated fats<\/b><\/h4>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Polyunsaturated fats, or PUFAs, datang dalam dua varietas :<\/span><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-3: Lemak ini memiliki manfaat kesehatan jantung. Sumber yang baik termasuk tuna, salmon, biji rami, kenari, dan biji chia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-6: Canola dan minyak kedelai bisa baik untuk Anda, tetapi dalam jumlah yang tepat.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Manfaat kesehatan Omega 3 :<\/span><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menjaga kesehatan jantung<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menurunkan risiko diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Membantu mencegah terjadinya aritmia\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meredakan peradangan<\/span><\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Manfaat kesehatan Omega 6 :<\/span><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menurunkan risiko penyakit jantung yang disebabkan oleh makanan tinggi lemak jenuh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menjaga kadar kolesterol darah\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"font-weight: 400;\"><b>Unsaturated Fat, Manfaatnya secara Keseluruhan<\/b><\/h3>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mengganti (atau membatasi) konsumsi lemak jenuh, dan gantikan dengan lemak tak jenuh, serta menghindari lemak trans adalah pilihan menyehatkan untuk jantung Anda.<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lemak tak jenuh dapat membantu mengurangi kadar kolesterol darah, dengan demikian menurunkan risiko penyakit jantung dan beberapa jenis kanker.<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penelitian menghubungkan mengonsumsi lemak tak jenuh dengan banyak manfaat kesehatan, termasuk risiko kematian dini dan penyakit kardiovaskular yang lebih rendah. Omega-3 secara khusus mungkin baik untuk kesehatan jantung dan menurunkan peradangan (terutama radang sendi).<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penelitian menghubungkan lemak omega-3 dengan dampak positif pada kesehatan otak juga, serta membantu tubuh menyerap vitamin tertentu, seperti vitamin A, D, E dan K.<\/span><\/p>\n<p><strong>Baca Juga :<\/strong> <a href=\"https:\/\/gayasehatku.com\/7-sumber-makanan-kaya-omega-3\/\">7 Sumber Makanan Kaya Omega 3<\/a><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span class=\"collapseomatic \" id=\"id65e168ed480d2\"  tabindex=\"0\" title=\"Sumber\"    >Sumber<\/span><div id=\"target-id65e168ed480d2\" class=\"collapseomatic_content \"><\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cleveland Clinic. (2020). <\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-skinny-on-unsaturated-fats-why-you-need-them-the-best-sources\/\"><span style=\"font-weight: 400;\">The Skinny on Unsaturated Fats: Why You Need Them + the Best Sources<\/span><\/a><span style=\"font-weight: 400;\">. www.health.clevelandclinic.org<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Medical News Today. (2021). <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321655\"><span style=\"font-weight: 400;\">Is saturated or unsaturated fat better for health?<\/span><\/a><span style=\"font-weight: 400;\">. www.medicalnewstoday.com<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat for Health. (2020). <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/fat-salt-sugars-and-alcohol\/fat\"><span style=\"font-weight: 400;\">Fat<\/span><\/a><span style=\"font-weight: 400;\">. www.eatforhealth.gov.au<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><\/div><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Penulis : Emy | Editor : Atsa Ditinjau oleh: dr. Putri Purnamasari\u00a0 Terakhir ditinjau: 1 September 2022 Kita membutuhkan lemak untuk perlindungan dan menjalankan fungsi tubuh dengan baik. Lemak dalam makanan membantu tubuh menyerap vitamin dan mineral, menghasilkan energi, menjaga tubuh tetap hangat, dan melindungi tubuh dari kerusakan.\u00a0 Ada beberapa jenis lemak, secara umum dikenal&#8230;<\/p>\n<div class=\" [&hellip;]\"><a href=\"https:\/\/gayasehatku.com\/manfaat-lemak-tak-jenuh-unsaturated-fat-bagi-tubuh\/\">Read More<\/a><\/div>\n","protected":false},"author":3,"featured_media":29415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[331,17],"tags":[3336,778,5317],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Manfaat Lemak Tak Jenuh (Unsaturated Fat) bagi Tubuh - Gayasehatku<\/title>\n<meta name=\"description\" content=\"Mengganti (atau membatasi) konsumsi lemak jenuh dengan lemak tak jenuh akan memberikan banyak manfaat bagi tubuh, diantaranya :\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gayasehatku.com\/manfaat-lemak-tak-jenuh-unsaturated-fat-bagi-tubuh\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Manfaat Lemak Tak Jenuh (Unsaturated Fat) bagi Tubuh - 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