什么是健康脂肪?

什么是健康脂肪?

As a weight-loss coach, I’m astounded by the number of people I consult who still think eating fat is bad for their health. This couldn’t be further from the truth. Healthy fats are crucial for a variety of reasons, including:

作為一名減肥教練，我驚訝地發(fā)現(xiàn)我咨詢的許多人仍然認(rèn)為吃脂肪對(duì)他們的健康有害。這與事實(shí)相去甚遠(yuǎn)。健康的脂肪在很多方面都很重要，包括:

· Maintaining steady energy

保持穩(wěn)定的能量

· Vitamin absorption

維生素的吸收

· Promoting healthy-looking skin

促進(jìn)皮膚健康

· Reducing inflammation

減少炎癥

Certain healthy fats, like flaxseed oil, even help metabolize dietary fat.

某些健康的脂肪，比如亞麻籽油，甚至有助于膳食脂肪的代謝。

Cold-water oily fish, such as salmon, are the best sources of healthy Omega 3 fatty acids. (Photo: bitt24/Shutterstock)

Omega 3 Essential Fatty Acids (EFA)

歐米伽3必需脂肪酸(EFA)

Perhaps the most touted of the healthy fats are Omega 3 fatty acids. Many products, from eggs to cereals to mayonnaise, market their products as healthy because they contain Omega 3, but fortified Omega 3 products don’t contain the most potent and beneficial compounds. The best sources are cold-water oily fish, such as:sardines、mackerel、albacore tuna (pregnant women and children should minimize because of mercury contamination risk) and herring

也許最受吹捧的健康脂肪是歐米伽3脂肪酸。許多產(chǎn)品，從雞蛋到麥片到蛋黃醬，都以健康為賣點(diǎn)推銷他們的產(chǎn)品，因?yàn)樗鼈兒袣W米伽3，但強(qiáng)化歐米伽3產(chǎn)品不含最有效和有益的化合物最好的來(lái)源是冷水油魚(yú)，例如:大馬哈魚(yú)、沙丁魚(yú)、鯖魚(yú)、長(zhǎng)鰭金槍魚(yú)(孕婦和兒童應(yīng)盡量減少汞污染的風(fēng)險(xiǎn))和鯡魚(yú)。

Why are these fats essential?

為什么這些脂肪是必需的?

EFAs are necessary for peak health because our bodies don’t produce them on our own; we need to acquire it from dietary sources. There are three forms of Omega 3 acids: ALA, EPA and DHA. The cold water fish listed above contain EPA and DHA, which have been proven scientifically to:reduce blood pressure and fat in the blood、lower triglyceride levels (a more important marker for heart disease than cholesterol)、reduce risk of sudden cardiac death and inhibit development of coronary heart disease.

EFAs對(duì)于達(dá)到最佳健康狀態(tài)是必要的，因?yàn)槲覀兊纳眢w不會(huì)自己產(chǎn)生它們;我們需要從飲食中獲取它。歐米伽3酸有三種形式:ALA, EPA和DHA。以上列出的冷水魚(yú)含有EPA和DHA，經(jīng)科學(xué)證明可:降低血壓和血液中的脂肪，含較低的甘油三酯水平(比膽固醇更重要的心臟病指標(biāo))、降低心臟性猝死的風(fēng)險(xiǎn)，抑制冠心病的發(fā)展。

Saturated fat: Avoid like the plague?

飽和脂肪:像躲避瘟疫一樣躲避?

Mainstream dietary professionals continue to vilify saturated fat as a major contributor to heart disease.

主流飲食專家繼續(xù)詆毀飽和脂肪是心臟病的主要誘因。

Some researchers, however, contend that a modest amount of natural sources of saturated fat like butter and dairy and other animal sources offer numerous nutritional benefits. Some even go a step further suggesting that a major culprit for heart disease is not saturated fat, but polyunsaturated vegetable oils turning rancid during the cooking process as well as hydrogenated oils used in processed foods, which are also commonly known as trans fats—the worst type of dietary fat to consume.

然而，一些研究人員認(rèn)為，適量的天然飽和脂肪來(lái)源，如黃油、奶制品和其他動(dòng)物來(lái)源，可以提供大量的營(yíng)養(yǎng)好處。有些人甚至更進(jìn)一步表明心臟病的一個(gè)主要的罪魁禍?zhǔn)资遣伙柡椭?但在烹飪過(guò)程中不飽和植物油腐爛發(fā)臭以及氫化油多用于加工食品,也通常被稱為反式脂肪,是糟糕的消費(fèi)膳食脂肪的類型。

Saturated fats when exposed to heat do not chemically change easily like vegetable oils. Olive oil, a monounsaturated vegetable oil and a very healthy fat, is the exception to this rule.

飽和脂肪在受熱時(shí)不像植物油那樣容易發(fā)生化學(xué)變化。橄欖油是一個(gè)例外，它是一種單不飽和植物油，也是一種非常健康的脂肪。

Conclusion

結(jié)論

Consume at least a little amount of healthy fats at every meal, if you want to enjoy steady energy throughout the day and get optimum nutrition benefits. Opt for Omega 3 cold-water fish sources two to four times per week. Include monounsaturated sources like olive oil, avocados and most nuts. Avoid cooking with polyunsaturated fats like soybean and safflower and corn oil. Saturated fat is ok in moderation as long as it’s from a natural source and hasn’t been overcooked.

如果你想在一天中獲得穩(wěn)定的能量并獲得最佳的營(yíng)養(yǎng)，那么每頓飯至少要攝入少量的健康脂肪。每周選擇2 - 4次歐米伽3冷水魚(yú)類。包括單一不飽和來(lái)源，如橄欖油，鱷梨和大多數(shù)堅(jiān)果。避免使用多不飽和脂肪如大豆、紅花油和玉米油烹調(diào)。飽和脂肪是可以接受的，只要它來(lái)自自然來(lái)源并且沒(méi)有被過(guò)度烹飪。