WHY I LOVE FAT| BENEFITS & HEALTHY SOURCES脂肪——能量与健康的源泉

I love fat because it has countless health benefits and plays so many roles in our body! From our brain to our bones, fat is absolutely crucial for good health.脂肪的好处在于,它不仅为人体带来健康,而且在人体中还起着至关重要的作用!从大脑到骨骼,脂肪在健康中占据着不可或缺的作用。
Why I Love Fat
喜欢脂肪的理由
Every cell in our body is comprised of a portion of fat, and it makes up more than 50% of our brain! Fat plays a number of major roles in our body:

每个人体细胞中都含有一定量的脂肪,至少50%的脑细胞都是由这些脂肪组成!脂肪对人体的作用有:

Reduces cravings: Fat helps balance blood sugar by increasing insulin sensitivity, slowing down the digestion of glucose, and helping us feel full and satisfied

减少饥饿感:脂肪有助于平衡血糖,通过提高胰岛素敏感度,减缓人体对葡萄糖的代谢,帮助人体获得饱足感。

Nutrient absorption: Helps in the absorption and utilization of fat-soluble vitamins A, D, E and K, which are vital for things like healthy bones, teeth and eyesight

帮助营养吸收:有助于吸收和利用脂溶性维生素A、D、E和K,它对骨骼、牙齿和视力等方面的健康有至关重要的作用。

Skin: Nourishes and moisturizes our skin from the inside out! Fat is great for dry skin.

皮肤:从内而外滋养我们的皮肤!能有效改善干性皮肤的各种问题。

Reduces inflammation: Omega-3 fatty acids are highly anti-inflammatory, great for inflammatory conditions such as acne and eczema, and are absolutely essential for good health and supporting our brain, heart, immune system.

减少炎症:欧米茄-3脂肪酸具有很强的抗炎作用,对痤疮和湿疹等炎症性疾病非常有效。是保持身体健康和支持我们的大脑、心脏、免疫系统等方面不可或缺的重要物质。

Balanced Hormones: Saturated fat is required for the production and regulation of our sex hormones such as testosterone and estrogen

平衡激素:饱和脂肪决定了我们性激素的生产和调节,如睾丸激素和雌激素。

Energy: Yep. The right fats, including medium-chain triglycerides (MCTs) found in foods like coconut oil, are used readily as a source of energy for our body! Our body thrives off of fat as a fuel source.

能量源泉:是的。脂肪,包括在椰子油等食物中发现的中链甘油三酯(MCTs),被称作是我们身体的能量来源。我们的身体靠燃烧脂肪获取能量。

What Makes a Fat Good or Bad?

如何区分有益脂肪和有害脂肪?

Many of us have been made to believe that that the less fat you eat, the better. However, it’s not about avoiding fat, it’s about avoiding the wrong kinds of fat. Here’s what matters most: eating the right fats in the right amounts, in the correct balance and ratios, and prepared correctly. The wrong fats, or even the right fats prepared incorrectly, are bad news. There are several factors that determine whether a fat is healthy or unhealthy for us.

很多人相信,脂肪摄入越少,身体就会越好。然而,这里所说的脂肪,实际是指有害脂肪的摄入。值得关注的是:如何正确地摄入有益脂肪,保持体内脂肪比例和平衡,为人体续存适量的能量储备。无论是有害脂肪,还是有益脂肪的错误摄入,对会破坏人体健康。以下几个因素决定了我们摄入的脂肪是有益的还是有害的。

What kinds of fat are we eating?

How has it been treated?

Is it fresh?

Has it been exposed to heat, light, oxygen, hydrogenation, water, or metals?

How old is it?

How has it been prepared?

How much was eaten?

Are we eating a proper balance of other fats?

脂肪的种类

脂肪摄入的方式

是否新鲜

是否已长时间暴露在热源,光源,氧气,氢化剂,水,或金属中

脂肪的存放时间

烹煮前,脂肪的处理方式

摄入量的多少

是否做到均衡摄入多种脂肪

Healthy Fats:

有益脂肪:
Avocado and avocado oil

Coconut and coconut oil

Olives and olive oil

Nuts and seeds (soaked for optimal digestion)

Unheated nut/seed oils (walnut, sesame, macadamia, etc.)

Grass-fed meats

Pasture raised eggs

Organic, grass-fed butter

Fish

牛油果及牛油果油

椰子及椰子油

橄榄及橄榄油

坚果及瓜子(经浸泡处理过的,可有助于人体吸收)

籽油(核桃、芝麻、夏威夷果等)

草食类动物脂肪

草鸡蛋

草食类动物的有机黄油

鱼类

Unhealthy Fats:

有害脂肪:

Hydrogenated oils

Vegetable oils including soy, corn and canola

Margarine

Fats from conventionally raised, grain-fed meats

Oils cooked at high temperatures (especially delicate polyunsaturated fats from olive and other vegetable oils)

主要成份与动物脂肪相同的人工合成的脂肪

植物油包括大豆,玉米和菜籽油

人造黄油,植物人造奶油

由传统方式饲养或谷物饲养的动物脂肪

由高温烹煮过的油(尤其是橄榄油和其他植物油中的含有的微量多元不饱和脂肪)

A Note on Trans Fat

关于反式脂肪

Trans fatty acids are something we should all run from. These fats are produced during the hydrogenation process and are found in items such as margarine and an array of processed foods. When you see cookies, crackers and pastries in a package, it’s likely they contain some amount of trans fat. Even worse, fats have an affinity to plastic, so fats stored in clear, plastic containers are no good!

反式脂肪酸以不同形式出现在我们的生活中。此类脂肪多在物质的氢化工程中产生,多出现在人造黄油和一系列后加工食品中。包装类食品,如饼干、薄饼和糕点等中含有一定量的反式脂肪。更糟的是,由于脂肪与塑料会产生转化反应,所以,储存在透明塑料容器中的脂肪对人体有害。