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These fats came to prominence in nutrition
這些脂肪營(yíng)養(yǎng)非常豐富
when it was recognized that people
因?yàn)榇蠹野l(fā)現(xiàn)地中海地區(qū)的居民
in the Mediterranean cultures contains high fat diets
食用高脂肪食物
but did not have high rates of heart disease.
但心臟病發(fā)病率不高
It was concluded that their diets
人們總結(jié)出地中海居民的飲食
were high in monounsaturated fats
含有大量的單一不飽和脂肪
which may have provided some protection.
這些脂肪也許可以提供一些保護(hù)
Research has shown that monounsaturated fats
研究表明，單一不飽和脂肪
are more beneficial than poly unsaturated fats
比多元不飽和脂肪更有益處
but total fat intake is also important
但很重要的一點(diǎn)是，脂肪攝入總量
to keep in balance.
也應(yīng)保持平衡
Substituting monounsaturated fats
用單一不飽和脂肪
for some polyunsaturated fats in the diet
取代飲食中的一些多元不飽和脂肪
may be useful to reduce the risk of heart disease.
也許有助于降低心臟病的風(fēng)險(xiǎn)
You may have heard about trans fats
大家也許在新聞中聽過反式脂肪
in the news as well. Some cities for instance
例如，一些城市
have passed laws to completely eliminate the use
已經(jīng)通過法律以完全取締
of fats containing trans fats in the public eating place.
在公共用餐場(chǎng)所使用反式脂肪
In addition the USCA now requires trans fats
此外，美國農(nóng)業(yè)部現(xiàn)在要求反式脂肪
to be listed on the nutrition fats label.
應(yīng)當(dāng)列入脂肪營(yíng)養(yǎng)表
Trans fats are not naturally occurring
反式脂肪不會(huì)自然形成
but come about from a process called hydrogenation
而是來源于氫化過程
where the double bonds in polyunsaturated fats
該過程中多元脂肪的雙鍵
are converted to single bonds.
被轉(zhuǎn)化為單鍵
In this process some of the remaining double bonds
在氫化過程中，一些剩余的雙鍵
are converted to unnatural trans orientation.
被轉(zhuǎn)化為非自然反式的
Manufacturers have used hydrogenation
食物生產(chǎn)商利用氫化過程
to make fats solid, such as shortening and margarine
制造固態(tài)脂肪，例如起酥油和人造黃油
that are usually vegetable oils because it was thought
這些通常是植物油，因?yàn)槿藗冋J(rèn)為
that they would be more helpful
這些油類比固態(tài)動(dòng)物油脂，例如豬油和黃油
than solid animal fats such as lard and butter.
更加有用
Unfortunately we now know that trans fats increase
遺憾的是，我們現(xiàn)在知道反式脂肪能夠提高
the risk of heart disease. The good news is that
患心臟病的風(fēng)險(xiǎn)，但有個(gè)好消息
food processing has been modified
那就是食物加工已經(jīng)得以改進(jìn)
so that the undesirable trans fats are not generated
因此有害的反式脂肪不再會(huì)
in the hydrogenation process any longer
在氫化過程中產(chǎn)生
and most food products are being made
絕大多數(shù)產(chǎn)品都是用不同的
with different processes to avoid the trans fats.
生產(chǎn)方式制作以避免反式脂肪
One needs to use caution
然而我們應(yīng)當(dāng)謹(jǐn)慎小心
when reading food labels however.
當(dāng)我們讀食物商標(biāo)時(shí)
If you see a label claiming 0 grams of trans fat
如果你看到一個(gè)商標(biāo)上注明含有0克反式脂肪
you may want to take a look a closer look
這時(shí)應(yīng)當(dāng)更進(jìn)一步詳細(xì)查看
at the ingredients list. If the product contains
營(yíng)養(yǎng)成分列表，如果這個(gè)產(chǎn)品每劑含有
less than 0.5 grams of trans fat per serving,
0.5克以下的反式脂肪
the label can legally claim that
商品商標(biāo)才可申明
it contains 0 grams of trans fat.
含有0克反式脂肪
If the ingredients list partially hydrogenated
如果營(yíng)養(yǎng)成分中列出了部分氫化的植物油
vegetable oils or hydrogenated vegetable oils,
或者氫化了的植物油
there is a chance that it will contain
有可能該產(chǎn)品含有
some trace amounts of trans fat
一些反式脂肪
and if you consume multiple servings
如果你服用多劑
of that particular food, you may still be getting
這種產(chǎn)品，你也許
a fair amount of trans fat in your diet.
從飲食中獲取了一定量的反式脂肪
The greatest dietary contributors of trans fats
含有反式脂肪最多的食物是
are foods such as cakes, cookies, crackers and pies
蛋糕，甜餅干，咸餅干和餡餅
that are made with hydrogenated vegetable fats.
這幾種食物都應(yīng)當(dāng)是用氫化的植物油制作的
New labeling laws require that trans fats be listed
新商標(biāo)法規(guī)定，反式脂肪必須列入
on the nutrition facts panel
營(yíng)養(yǎng)表
have forced these companies to change
這使得食品公司不得不努力改變
their formulations in an effort to reduce trans fats.
自己的配方來減少反式脂肪
Animal products naturally contain
動(dòng)物產(chǎn)品都含有
a small amount of trans fat which also contributes to
少量反式脂肪，這些產(chǎn)品有助于
the consumption of these fats in the American diet.
增加美國飲食中脂肪的含量
It is recommended that you limit foods
建議大家控制食用
that contain trans fat for a healthy diet.
含有反式脂肪的食物，以實(shí)現(xiàn)飲食健康
Now that you know which fats should be the focus
既然大家現(xiàn)在知道哪些脂肪應(yīng)當(dāng)重點(diǎn)加入
of your diet, it is quite simple to make small adjustments
自己的飲食中，對(duì)自己的飲食做些小小的調(diào)整就很簡(jiǎn)單了
in your diet to improve your fat intake profile.
這樣可以提高自己的脂肪攝入量
For instance, choosing lean cuts of meat
例如，選擇食用瘦肉
will reduce saturated fat intake.
可以減少飽和脂肪的攝入
Fish and poultry are both great alternatives to red meat
魚肉和家禽肉都是很好的紅肉替代品
and in choosing fish you will also be getting some
選擇食用魚肉，你可以攝入一些
of the important omega 3 fats.
重要的歐美加3脂肪
Likewise using a small amount of oil in place of butter
同樣，用少量的植物油來替代黃油
or margarine can offer a healthier fat source.
或者人造黃油可以提供更加健康的脂肪來源
When using oils it's important to use a variety
食用油類時(shí)，應(yīng)當(dāng)使用各類
as a fat composition of each one is different.
不同的油類
Because of the high caloric density of fats
由于脂肪的熱量很高
and the evidence that diets high in fat
而且有證據(jù)表明脂肪含量高的食物
increase risk of chronic disease, it is generally wise
能夠提高患慢性疾病的風(fēng)險(xiǎn)，通常明智的做法是
to keep fat intake within a healthy range.
將脂肪攝入量保持在健康的范圍內(nèi)
A diet that contains 30% of calories from fat
含有30%的脂肪熱量的飲食
is thought to be best for the general population
一般視為對(duì)普通人益處最大
but those at risk of heart disease
但是有可能患有心臟病的人
may try to reduce fat intake to 20%.
應(yīng)當(dāng)將脂肪攝入量減至20%
It is very important not to totally
很重要的一點(diǎn)是，不應(yīng)將
eliminate fat from the diet, especially for children
脂肪從飲食中完全去除，特別對(duì)兒童和青少年來說
and teens because fat has an important role with brain,
因?yàn)橹緦?duì)大腦
muscle and bone development.
肌肉和骨骼發(fā)育很有幫助
Athletes should also maintain adequate fat intake
運(yùn)動(dòng)員也應(yīng)當(dāng)保證足夠的脂肪攝入量
for energy and tissue repair.
以保持精力，修復(fù)組織
There is much confusion about good fats and bad fats
很多人在辨別有益脂肪和無益脂肪是感到很困惑
but a general rule is to sparingly use a variety of fats
但一條通用法則是少量服用各類脂肪
to ensure a healthy balance.
以保持健康
