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:

作为一名减肥教练，我惊讶地发现我咨询的许多人仍然认为吃脂肪对他们的健康有害。这与事实相去甚远。健康的脂肪在很多方面都很重要，包括:

· Maintaining steady energy

保持稳定的能量

· Vitamin absorption

维生素的吸收

· Promoting healthy-looking skin

促进皮肤健康

· Reducing inflammation

减少炎症

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

某些健康的脂肪，比如亚麻籽油，甚至有助于膳食脂肪的代谢。

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)

欧米伽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

也许最受吹捧的健康脂肪是欧米伽3脂肪酸。许多产品，从鸡蛋到麦片到蛋黄酱，都以健康为卖点推销他们的产品，因为它们含有欧米伽3，但强化欧米伽3产品不含最有效和有益的化合物最好的来源是冷水油鱼，例如:大马哈鱼、沙丁鱼、鲭鱼、长鳍金枪鱼(孕妇和儿童应尽量减少汞污染的风险)和鲱鱼。

Why are these fats essential?

为什么这些脂肪是必需的?

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对于达到最佳健康状态是必要的，因为我们的身体不会自己产生它们;我们需要从饮食中获取它。欧米伽3酸有三种形式:ALA, EPA和DHA。以上列出的冷水鱼含有EPA和DHA，经科学证明可:降低血压和血液中的脂肪，含较低的甘油三酯水平(比胆固醇更重要的心脏病指标)、降低心脏性猝死的风险，抑制冠心病的发展。

Saturated fat: Avoid like the plague?

饱和脂肪:像躲避瘟疫一样躲避?

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

主流饮食专家继续诋毁饱和脂肪是心脏病的主要诱因。

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，一些研究人员认为，适量的天然饱和脂肪来源，如黄油、奶制品和其他动物来源，可以提供大量的营养好处。有些人甚至更进一步表明心脏病的一个主要的罪魁祸首是不饱和脂肪,但在烹饪过程中不饱和植物油腐烂发臭以及氢化油多用于加工食品,也通常被称为反式脂肪,是糟糕的消费膳食脂肪的类型。

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.

饱和脂肪在受热时不像植物油那样容易发生化学变化。橄榄油是一个例外，它是一种单不饱和植物油，也是一种非常健康的脂肪。

Conclusion

结论

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.

如果你想在一天中获得稳定的能量并获得最佳的营养，那么每顿饭至少要摄入少量的健康脂肪。每周选择2 - 4次欧米伽3冷水鱼类。包括单一不饱和来源，如橄榄油，鳄梨和大多数坚果。避免使用多不饱和脂肪如大豆、红花油和玉米油烹调。饱和脂肪是可以接受的，只要它来自自然来源并且没有被过度烹饪。