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为什么食用脂肪不会增肥

Why Eating Fat Won't Make You Gain Weight

可能你不仅在你的谷类食物
– [Narrator] Maybe you’vebeen pouring skim milk
中加入脱脂牛奶
on your cereal andspritzing non-fat dressing
也在沙拉上洒脱脂的调味料
on your salads for years,but as it turns out,
但事实上摄入脂肪并不会使你肥胖
eating fat won’t make you fat.
事实上 研究表明低脂饮食与高脂饮食相比
In fact, research shows that low-fat diets
并没有对减肥或者减少疾病风险
don’t seem to aid in weight loss or
起到多大的作用
in reducing risk of disease compared to high-fat diets
而那些你吃的用于替代脂肪的
and all those refined carbsthat you’ve been eating
精制碳水化合物往往才是问题所在
to replace that fatmight be the real issue.
为了弄明白为何摄入脂肪是有益身体健康的
To understand how fat can be healthy,
首先我们要理解在体内的碳水化合物
it’s helpful to firstunderstand what’s going on
是如何转化的
with carbs in your body.
当你摄入简单的碳水化合物时 比如说一片面包
When you eat a simple carbohydrate,like a slice of bread,
唾液中的酶立即开始
enzymes in your saliva immediately start
将食物分解为糖类
breaking that food down into sugar.
大量的葡萄糖引起胰岛素的分泌
That surge of sugar triggersa hormone called insulin,
而胰岛素会使人体存储血液中
which tells your body tostore available energy
可利用的能量 转化成脂肪和其他物质
in the bloodstream, in fattissue and in other forms
而之后的冲击会使你感到饥饿
and the later surge crashmakes you feel hungry,
促使你吃得更多 但是脂肪是另一种情况
encouraging you to eat more,but fats are another story.
脂肪的消化与碳水化合物不同
Fat isn’t processed the same way as carbs.
它并不能被唾液淀粉酶分解
It can’t be broken down with saliva,
且不能完全被胃酸消化
or fully digested by stomach acid. Instead,
相反 你的小肠
your small intestines,
在肝脏分泌的胆汁的帮助下 可以分解脂肪
with the aid of bile secreted by your liver, break it down.
这发生在消化过程的后期
This happens much laterin the digestive process,
因此脂肪的消化更慢
so fat digestion is much slower.
不同的脂肪与激素有着复杂的联系
The different fatsinteract with your hormones
不像碳水化合物
in complex ways that, unlike carbs,
在胰岛素的作用下不会有过激的反应
don’t cause a massive spike in insulin
并且优质的脂肪对身体的
and good fats are really important for
正常运转非常重要
your body to function properly.
单不饱和脂肪可以在橄榄油和牛油果中找到
Monounsaturated fats can befound in olive oil and avocados.
这一脂肪可以帮助减少炎症的发生
This good fat helps reduce inflammation
降低LDL或者有害胆固醇在血液中的水平
and levels of LDL, or badcholesterol, in the blood.
多不饱和脂肪可以在葵瓜子
Polyunsaturated fats infoods like sunflower seeds,
核桃 和鱼里面找到 同样也有着重要的益处
walnuts and fish, also havesignificant health benefits.
比如说鱼油 由一种叫做Ω-3脂肪酸的
Fish oil, for example,consists of one type
多重不饱和脂肪酸组成
of polyunsaturated fatcalled Omega-3 fatty acids,
这一脂肪酸被发现可以降血压
which have been found todecrease blood pressure,
增加HDL或者有益胆固醇
increase HDL, or good cholesterol,
同时也能抵御心脏疾病
and may also protectagainst heart disease,
但是在红肉和奶制品中的饱和脂肪
but saturated fats, foundin red meat and dairy,
又是另一回事了
are a different story.
广泛研究表明
An extensive study found that replacing
用不饱和脂肪中的卡路里
a small percentage of calories coming in
来替代一小部分饱和脂肪中的卡路里
from saturated fats withcalories from unsaturated fats,
可以减少死亡 心脏疾病
reduce the risk of death, heart disease,
和一些神经变性疾病的风险
and a number ofneurodegenerative diseases.
同时 研究表明全脂乳制品
At the same time, studiesshow that full-fat dairy
比低脂乳制品更健康
is healthier than reduced-fat dairy.
最近的研究表明 喝全脂牛奶
One recent study found thatdrinking full-fat dairy
减少糖尿病的风险有关
was associated with alower risk of diabetes,
虽然不饱和脂肪更好
so while unsaturated fats are better,
但是饱和脂肪也并不是一无是处
saturated fats aren’t entirely useless.
不饱和脂肪不仅仅对人体重要
Not only are unsaturatedfats essential for your body,
以减肥的名义来避免摄取它们
avoiding them in the name
的确不是一个减肥的好方法
of weight loss isn’t actually a helpful way to shed unwanted pounds.
妇女健康活动的一项研究
A study by the Women’s Health Initiative
安排了一些女性进行八年之长的低脂饮食
assigned women to low-fatdiets for eight years.
他们发现低脂饮食并没有多大地避免
They found the participantsdidn’t seem to gain protection
乳腺癌 结肠直肠癌
against breast cancer, colorectal cancer,
或者心血管疾病的发生
or cardiovascular disease.
而在碳水化合物和脂肪的争论中
And in the carb versus fat debate,
2017年的一项研究表明
an extensive 2017 study found no association
膳食脂肪和心脏疾病毫无干系
between dietary fat and heart disease.
事实上 研究者们发现高碳水化合物饮食
In fact, the researchersfound that high carb diets
会导致死亡的高风险 因此
were linked to a higher risk of death. So,
如果研究表明脂肪没有导致我们肥胖
if studies show thatfat doesn’t make us fat
和没有增加心脏疾病的风险
or doesn’t increase ourrisk of heart disease
并且碳水化合物使我们感到饥饿
and carbs make us hungry and are linked to
和导致死亡的高风险 那么我们是否
a higher risk of death, should we all
应该完全抛弃碳水化合物呢?
just ditch carbs altogether?
也许答案是否定的
Probably not.
最近的研究更加提倡
Recent research seems to advocate a
平衡膳食即包含
balanced diet that includes a combination
健康的脂肪和聚合醣类的饮食
of healthy fats and complex carbs.
研究者们发现摄取更多的纤维
Researchers found that diets high in fiber
更少的精制谷物 肉类和糖类
and low in refinedgrains, meat and sugars,
会更有利于保持体重
resulted in less weight gain.
因此你应该吃什么呢?
So what should you eat?
好消息是你可以在大量美味的食物中
The good news is you can find healthy fats
找到健康的脂肪和聚合醣类
and complex carbs in avariety of tasty foods.
你可以在鱼类 橄榄 坚果和葵瓜子
You can find unsaturated fats in fish, olives,
中找到不饱和脂肪 并且盘子上仍然有位置
nuts and seedsand still have a place
放一些出了名好的碳水化合物
on your plate for so-called good carbs.
但是你还是要尽可能避免摄入大量的精制谷物
Although you should probably avoid eating lots of refined carbs,
比如白面包和米饭
like white bread and rice.
但像甘薯 生苹果和豆类蔬菜这类食物
Foods like sweet potatoes, raw apples
又是另一种情况了
and legumes are a different story.
这些食物并不会造成相同的血糖冲击
These foods don’t cause thesame sudden peaks in blood sugar and,
并且和健康的脂肪一样 它们组成
like healthy fats, they contribute to
一个平衡膳食 从而使人体机能正常运转
a balanced diet to keep your body running.
因此前进并在那盘沙拉上倒一些油吧
So go forth and tosssome oil on that salad.
【欢快的音乐】
(upbeat music)

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视频概述

为什么食用脂肪不会增肥

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收集自网络

翻译译者

Licia

审核员

审核员SX

视频来源

https://www.youtube.com/watch?v=47O619aXIt0

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