3. AVOCADO 鱷梨

One study published by The Journal of the American College ofNutrition found that people with higher intakes of olive oil hadfewer wrinkles than people with higher intakes of butter. Thereason: Butter is loaded with saturated fat, while olive oil is rich inmonounsaturates, the same essential fats that make up morethan 50% of the calories in an avocado. So why eat avocado overolive oil? Both are good, but avocados have the added bonus ofB vitamins, which also help to keep your skin looking vibrant and smooth.

一項在美國營養(yǎng)學(xué)院雜志上發(fā)表的研究發(fā)現(xiàn)：攝入量較高的橄欖油的人比攝入量較高的黃油的人皺紋更少。原因是：黃油具有飽和脂肪，而橄欖油中含有豐富的單一飽和油脂。同樣，一只鱷梨中超過50％的熱量由單一油脂構(gòu)成。這就是為什么多吃鱷梨超過橄欖油？這兩個都是好的，但有鱷梨富含維生素B，這也有助于保持你的肌膚活力和平衡。

Other monounsaturated-fat foods: olive oil, almonds, peanut butter

其它含有單一飽和油脂的食物：橄欖油  杏仁  花生醬