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The educational materials presented here
今天展示的教育材料
were developed by students and faculty
是由愛荷華州立大學營養學
of the department of food science and human nutrition
和人體營養學系的
at Iowa State University.
學生和老師提供的
Funding for this project was provided by grants
該項目的資金由
from the American Cancer Society Mid West
美國中西部地區癌癥協會
and the Lance Armstrong Foundation.
及蘭斯，阿姆斯斯壯基金會提供
The materials are intended for educational use
這些材料僅用于教學
and are not meant to provide medical advice.
并非用以提供醫療指導
We welcome your feedback about these materials.
歡迎大家對這些材料做出反饋
Please use the evaluation survey link on the homepage
請用主頁上提供的調查評價鏈接
to provide your comments and suggestions.
提交你們的評價和建議
You are probably aware that the emphasis
大家也許意識到
that has been placed on reducing fats in your diet
人們總是在談論如何減少飲食中的脂肪
but let's talk about why some fat is necessary.
但今天我會講講為什么某些脂肪是必需的
We will explore which fats you should limit
我們將會討論應當控制哪些脂肪的攝入
and which fats you should focus on
而哪些脂肪應當受到重視
getting into your diet.
納入飲食范圍
Fats are an essential part of every diet,
脂肪是所有飲食的必要組成部分
fats not only yield energy but they are also necessary
脂肪不僅能夠產生能量而且是必需的
for the absorption of certain vitamins,
因為可以吸收某些維生素
for the production of hormones
也能夠產生一些激素
and fats also play a role in protecting vital organs.
而且脂肪還有助于保護生命器官
Whereas carbohydrates and protein
然而糖類和蛋白質
each provide 4 calories per gram,
每克會提供4卡路里熱量
fats provide a bit more energy and yield 9 calories
脂肪提供的能量更多一點，而且每克脂肪
for each gram of fat.
會產生9卡路里熱量
Therefore diets containing high amounts of fat
因此，含大量脂肪的食物
are also considered to be calorie dense.
也會被認為含有大量的熱量
Saturated fats are typically found as solids
飽和脂肪一般在室溫下是固態
at room temperature. These fats are found
這些脂肪一般來源于
in animals sources, especially in red meat
動物身上，特別是在紅肉
and dairy products such as cheese and ice cream.
和奶制品中，例如奶酪和冰激凌
Saturated fats are also found in some plant sources
飽和脂肪也來源于一些植物中
such as coconut oil and palm oil.
例如椰子油和棕櫚油
For this reason all oils should not be considered
為此，不應該認為所有的油類
the same relative to their health effects.
對人體健康的作用是一樣的
You probably have heard about polyunsaturated fats
大家也許聽說過多元不飽和脂肪
because of the emphasis of omega 3
因為含有歐美加3和歐美加6這兩種
and omega 6 fatty acids. Polyunsaturated fats
不飽和脂肪酸，多元不飽和脂肪
are liquid at room temperature and therefore include
在室溫下是液態，因此它包括
most vegetable oils such as soy bean, corn, canola
大多數植物油，例如豆油，玉米油，菜籽油
and safflower oil. Also nuts and seeds are a good source
和紅花油，所有的堅果和種子都是
of polyunsaturated fats as well as fatty fish
多元不飽和脂肪的最佳來源，也包括多脂魚
including salmon and herring.
例如大馬哈魚和青魚
Polyunsaturated fats come in 2 main classes;
多元不飽和脂肪主要有兩類
omega 6 and omega 3.
歐美加3和歐美加6
These terms are derived from their chemical structures
這兩個名詞來源于它們的化學結構
but also their biological functions.
也源于它們的生物學功能
These fats are essential
這些脂肪是必須的
because humans cannot modify the double bond structure
因為人體不能夠修改雙鍵結構
which give these fats their confirmation,
而這些雙鍵結構能夠確認脂肪
therefore they must be consumed in the diet.
因此這些脂肪必須從飲食中攝入
Over the past 50 years
過去的50年中
Americans have increased consumption of omega 6 fats
美國人已經提高了植物油中的歐美加6脂肪的攝入量
from vegetable oils which have been suggested to
據說歐美加6脂肪
contribute to some chronic disease risks.
會提高患慢性疾病的風險
At the same time consumption
與此同時，歐美加3脂肪的攝入量
of omega 3 fats have decreased.
增加了
The omega 3 fats come mainly from fish but recently
歐美加3脂肪主要來自于魚肉，但最近
plant sources are becoming increasingly available
植物來源中也有越來越多的歐美加脂肪
such as canola oil and flaxseed.
菜籽油和亞麻仁
Omega 3 fats generally reduce the risk
歐美加3脂肪一般可以降低
of chronic diseases. Omega 3 also known as
患慢性疾病的風險，歐美加3也被稱為
linolenic acid is converted in the body
亞麻酸，在體內被轉化為
to EPA and DHA.
EPA和DHA
These acids are known to
這些酸
have anti inflammatory effects in the body
在體內有抗炎效果
and are also involved in brain function
也參與大腦運行和發育過程
and development. Omega 3 is found in flaxseed
歐美加3脂肪存在于亞麻仁
and canola oils, walnuts, salmon and cod.
菜籽油，核桃，大馬哈魚和鱈魚中
Omega 6 or linoleic acids, is converted to
歐美加6或亞油酸在體內轉化為
arachidonic acid in the body and plays a role
花生油酸，對免疫功能
in immune function.
也起著重要作用
Contrary to omega 3, omega 6 demonstrates
跟歐美加3相反，歐美加6體現出
a pro inflammatory effect and thus a balance
有增加炎癥的效果，因此，二者間達到平衡
between the two keeps the body in order.
才能保持身體健康
As mentioned earlier, omega 6 fatty acids
就像之前提到的，歐美加6脂肪酸
are quite prevalent in the American diet
在美國飲食中十分常見
as they are found in corn oil, soy bean oil,
它們常見于玉米油，大豆油
peanut oil, eggs and dairy products
花生油，雞蛋和奶制品中
whereas omega 3 foods are not
而含歐美加3脂肪酸的食物不太常吃
as commonly consumed and a conscious decision
因此人們特意
to add these to a diet is usually necessary.
將這些食物加入飲食通常是有必要的
One other group of unsaturated fats
另一類不飽和脂肪
which are generalized as the good fats
一般統稱為有益脂肪
are the monounsaturated fats;
它們是單一不飽和脂肪
monounsaturated fats are found in plants
單一不飽和脂肪常見于植物
such as nuts and seeds and various oils
例如堅果，種子和各種油類
including flaxseed, olive and canola oil.
包括亞麻仁油，橄欖油，菜籽油
Avocados contain monounsaturated fatty acids as well.
鱷梨也含有單一不飽和脂肪酸
