ALL THE TRUTH about FATS! 脂肪的真相!

Posted on Posted in healthy eating, healthy habits, healthy recipes, Publication

Yes, thats right, fats not all, because to start discussing this topic we first need to know there is NOT one type of fat, but several. Its been ‘common knowledge’ or better said mistaken ‘common knowledge’ that fats make you fat. Well some of them will, but NOT ALL of them. In fact, some of them might even help you loose FAT. Most importantly however, if we think of a perfect world where we could just remove all fats, it wouldn’t be that simple… because other than maybe even helping you loose weight, we also NEED fats.

对的,你没有看错,在开始讨论这个话题前,我们首先要知道有多种脂肪存在。脂肪让人们发胖,这是常识或者说被大家所错认为的常识。当然,有些脂肪的确会造成肥胖,但并不是所有的。事实上,有些甚至可以帮助你们减肥呢。然而最重要的是,如果我们幻想出一个可以消除所有脂肪的完美世界,但这是不可能这么简单的…因为除了也许能帮到你们减肥,我们的身体其实也是需要脂肪的。

 

WHY? They provide essential fatty acids and deliver fat soluble vitamins in addition to being a good source of energising fuel. According to the US Department of Agriculture, adults should get between 20% – 35% of their calories from fats – and, at the very least 10%. In recent years, buying only LOW-FAT products was a trend. However, going on low-fat diets, we were possibly removing both, healthy and unhealthy fats from our diets. And, we need fat from foods, as a major source of energy.

为什么呢? 它们能提供人体所需的脂肪酸和脂溶性维生素,此外也是一个很好的人体能量来源。根据美国农业部的数据,成人应从脂肪中吸收20%-35%的卡路里-至少也得10%。近几年,购买低脂产品是大热。然而,然而持续的低脂减肥,很有可能把健康的和不健康的脂肪同时都消除了。我们需要从食物中获得脂肪,它是人体能量的主要来源。

 

So lets see, how we should differentiate one from the other.

所以我们来看看,我们要怎么区分不同的脂肪。

 

First we have, the good guys:   

首先,我们介绍一下健康的脂肪:

Unsaturated Fats (Mono & Polyunsaturated Fats)

 不饱和脂肪(单&多不饱和脂肪)

Eating them in moderation will HELP lower cholesterol and triglyceride, reduce your heart and cardiovascular disease riskTypically liquid at room temperature, their chemical structure contains at least one double bond.They are in vegetable oil, fattyfish (salmon, mackerel, sardines, herring, catfish…), walnuts and flaxseed, peanuts & almond butter, tofu, seeds and avocado.

适量的摄入脂肪可以降低胆固醇和甘油三酸酯,减少心脏病和心血管病的发病率。一般在在室温下呈现的状态是液态,它们的化学结构至少含有一个双键。它们存在于植物油,多脂鱼(鲑鱼、鲭鱼、沙丁鱼、鲱鱼、鲶鱼……),核桃和亚麻籽,花生和杏仁黄油,豆腐,种子和鳄梨中。

*Wheat’s Tips: eat at least twice/week fatty fish!

*Wheat提示:每周至少吃2次多脂鱼。

Then, come the “bad guys”: 

接下来介绍不健康的脂肪:

Industrial-made Trans Fats

工业反式脂肪酸

What are trans-fats? It is what you have from a process of transforming healthy fats into solid and to prevent from becoming rancid. They have no known health benefits and there is NO safe level of consumption. Trans-fats will increase your LDL cholesterol (bad cholesterol) and even lower the levels of good cholesterol (yes, there is also good & bad cholesterol). These are, of course, the WORST fats for you. And, they are found largely in fried food, margarine, processed snack food.

什么是反式脂肪酸?就是把健康的脂肪酸转变成固体,防止变质。就已知的来说对健康没有好处,也没有消耗量的安全等级。反式脂肪酸会增加你身体的低密度脂蛋白胆固醇(不好的胆固醇)甚至会减少好的胆固醇,(是的,胆固醇也是有好坏之分的)。当然这些是最不好的脂肪。大量的存在于油炸食物,人造黄油,加工零食中。

 

And, finally the “in between”: 

最终是介于好坏之间的脂肪。

SaturatedFats

 饱和脂肪

If not consumed in moderation, they will increase your blood LDL cholesterol level, as well as increase the risk of type 2 diabetes and heart diseases. Contrary to the good guys, their consistency is solidat room temperature and their chemical structure doesn’t contain double bonds. Primarily come from animal (beef, pork, poultryskin…), we found them also in dairy product ( butter, cheese, ice cream…) as well as in coconut oil, baked goods, etc.

如果不适量使用,它们会增加你血液低密度脂蛋白胆固醇水平,同样也会增加2型糖尿病和心脏病的风险。与健康的脂肪相反的是,它们的浓度在室温下是固体的,它们的化学结构不包含双键。主要来源于动物(牛肉,猪肉,家禽皮肤… ) , 日常的一些食品中也存在比如(黄油,芝士,冰激淋…) 椰子油,烘烤类食物等。

 

Accordingto the NHS guideline on how much saturated fat per day people have to eat:

•  the average for a man should be no more than 30 grams

•  the average for a women should have less than 20 grams

根据英国国民健康保险制度指南关于人们每天需摄入多少饱和脂肪:

•  男人摄入量平均不超过30

•  女人摄入量平均不超过20

 

More simple now to choose RIGHT? Healthy Fats are important in your diet, but as for all, moderation is key!

 现在选起来简单很多了吧?每日的饮食中健康脂肪的摄入市很重要的,不过适量才是关键!

 

SOURCES

https://www.pritikin.com/your-health/healthy-living/eating-right/603-real-food-vs-processed-whats-in-your-carbs.

htmlhttp://diet.lovetoknow.com/wiki/List_of_Good_Carbs_and_Bad_Carbs

 

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