Anyone who’s been around long enough remembers the days when eating fat — any kind — was bad, period. It all started whenAncel Keys出版now famous study1950年代，明尼苏达大学的脂肪与心脏病联系在一起。“当然，Keys的研究存在一些缺陷。它将饱和脂肪与心脏病联系起来，这种联系已被重新研究，我们现在不像看起来那样清楚。”Doug Mashek,aprofessoR在明尼苏达大学。源于钥匙的研究引起的问题是，人们只是妖魔化了所有脂肪，而不是在好脂肪和坏脂肪之间解密，完全避免了脂肪。这意味着我们现在知道的那种脂肪对您有好处，并且是健康，营养饮食的核心。
“As a result of the connections [Keys] made, we went through a low-fat phase of diet recommendations, which, in retrospect, was bad,” Mashek explains. “In any diet, when you take something out, you have to replace it with something else.”因此，大多数人一般都避开了所有脂肪，并开始用精致的碳水化合物代替脂肪。鳄梨和坚果变得不好。橄榄油变得不好。食品行业爆炸着高度加工和基于白色的低脂产品。
That said, not everything that came from that study was bad. “I think he had good intentions, and he was pioneering in so many ways. The positive thing that came out of his work was the spotlight it put on the Mediterranean diet, namely olive oil,” Mashek says. As we now know, olive oil and fish, the staples of a Mediterranean diet, are both great sources of healthy fats.
在脂肪上脱光灯
Despite scientific revelations, most people still aren’t sure exactly how to manage fat, and it makes sense because there’s a lot to consider: poly-, mono-, un-, hydrogenated and the list goes on. What it boils down to is this:
脂肪专注于
Unsaturated, mono- and polyunsaturated fats (particularly those containing omega-3s). Found in vegetable oils, nuts, avocados, and fish.
FATS TO LIMIT
Saturated fats (found in meat and dairy products) and artificial trans fatty acids that hide in anything containing hydrogenated or partially hydrogenated oils, found in packaged foods and anything fried.
FATS TO WATCH
Coconut oil, palm oil and palm kernel oil (the so-called tropical oils) are all plant-based fats that contain high concentrations of saturated fat. Palm oil and palm kernel oils are used in many processed foods that tend to be high in calories, sugar, salt and refined carbohydrates. When it comes to plant-based fats, choose those that are naturally liquid at room temperature like olive, sesame and other nut-based oils.
However, even though the food-science community now knows that animal fat isn’t great for you, it’s not as much of a villain as it was once painted to be. “It’s still recommended, and I agree, that it’s best to choose olive oil and fish, but if you have a piece of meat it isn’t going to kill you,” Mashek says. “It’s about creating and maintaining eating patterns and a healthy lifestyle that focuses on fruit and vegetables and whole-grains rather than elimination.”
WHERE TO START
现在将这些知识付诸实践。如果您正在朝着健身目标迈进，或者在想重量减肥的情况下，将良好的脂肪融入您的饮食计划中，梅根·莫里斯（Megan 狗万体育买球万博彩票下载安卓Morris）Prescribe Nutrition，不能太强调个性化。她说：“每个人都不一样，因此没有人对每个人都有用，因为这确实取决于您独特的代谢形象。”
While figuring out your specific needs is paramount, according to Morris, the way to make sure you’re getting the right amount of healthy fat in your diet is to take a whole-foods based approach and focus on the right balance of macros (fat, protein, carbs). “The one place that most people can start is with a whole-foods diet. Eliminate hydrogenated oils and make sure there’s about 20 grams of protein at every meal,” she explains. Additionally, Morris offers a few more tips and tricks:
GOOD FATS ARE FOUND IN NATURE, NOT MADE IN A LAB
Morris explains that the best rule of thumb for getting healthy fat into your diet and avoiding the bad kind is to focus on sources that are natural and not processed — think: butter or olive oil, not margarine.
GO FOR NUTS AND SEEDS
她说：“很多好的饮食脂肪来自坚果和种子，因此选择坚果和种子黄油。”要注意的是，要注意的是选择不加糖的种类，否则糖会蔓延，并通过将不必要的碳水化合物倒入混合物中，从而降低脂肪的健康状况。
ANIMAL FAT IN MODERATION
“You can still have animal fats from time to time, just try not to rely on them. Try for things like avocados, olives, olive oil and unrefined coconut oils instead,” Morris concludes.
