多吃這些健康的高脂肪食物吧

Fat is back

脂肪又回來啦！

We don't have to tell you what a disaster the low-fat craze was. We all stopped eating many of our favorite foods thinking they were bad for us (welcome back, eggs and dark chocolate!) and ended up overweight, overly full of refined carbs, and sick. In the 2015-2020 Dietary Guidelines for Americans, for the first time in 35 years, the U.S. Departments of Agriculture and Health and Human Services removed the limit on total fat consumption in the American diet (though they still recommend getting less than 10% of daily calories from saturated fat). In their words, evidence clearly shows that eating more foods rich in healthful fats like nuts, vegetable Oils, and fish have protective effects, particularly for cardiovascular disease. They also help you absorb a host of vitamins, fill you up so you eat less, and taste good, too. Here are 2 healthy high fat foods to stock up on to celebrate.

低脂熱潮帶來的災難想必就不用我們來告訴您了。我們都曾停止吃那些我們愛吃的食物，以爲它們不利於健康（雞蛋和黑巧克力，歡迎歸來！），但最終體重卻上升了，被精製碳水化合物撐着了、生病了。在《2015-2020美國人飲食指南》中，美國農業部和美國衛生及公共服務部在35年內首次取消了美國飲食中的總脂肪攝入量限制（儘管他們仍然建議，來自飽和脂肪的每日熱量應少於10%）。換言之，有證據明顯表明：多吃富含健康脂肪的食物，比如堅果、植物油和魚有保護作用，尤其能預防心血管疾病。它們還能幫助你吸收各種各樣的維生素，讓你感到飽腹，這樣你就會吃得更少，而且這些食物的口感也很棒。趕緊瞧瞧以下2種健康的高脂食物吧！

Olive Oil

橄欖油

Olive oil is the original healthy fat. A tall body of research finds that it helps lower your risk for heart disease, cancer, and diabetes. Most recently, Spanish researchers publishing in the journal Molecules reported that the various components of olive oil including oleic acid and secoiridoids protect your body on the cellular level to slow the aging process. "To get the most health benefits, choose extra-virgin olive oil, as it is extracted using natural methods and doesn't go through as much processing before it reaches your plate," says Elliott. Research shows that veggies sautéed in olive oil are also richer in antioxidants than boiled ones-and they taste better too! Don't go crazy though. All fats are relatively high in calories and 1 tablespoon of olive oil has about 120 calories.

橄欖油是原生的健康脂肪。很多研究發現，橄欖油有益於降低患心臟病、癌症和糖尿病的風險。近來，西班牙的研究人員在《分子》雜誌上發表的研究指出，橄欖油的不同成分（包括油酸和類固醇）能夠在細胞水平上保護人體，延緩衰老過程。"爲了獲取最大化的健康益處，選擇特級初榨橄欖油吧，因爲這種油是使用天然方法提取的，在吃之前沒有太多的加工過程，"艾略特說道。研究表明，用橄欖油炒的蔬菜比水煮蔬菜含有的抗氧化劑更多--而且口感也更好！但不要吃太多哦。所有的脂肪都含有很高的熱量，一湯匙的橄欖油就含有約120卡。

Fish

魚

You may have heard your mother or grandmother describe fish as "brain food." That's because these swimmers are brimming with omega-3 fatty acids, which are essential for brain function, says Elliot. "Your brain is made up of mostly fat, so you need to consume them in order to stay sharp and healthy," she says. The new Dietary Guidelines recommend eating 8 ounces per week to get healthy amounts of polyunsaturated omega-3 fatty acids.

也許你聽你母親或外婆說過，魚能"讓人變聰明"。這是因爲這些"游泳健兒"富含歐米茄3脂肪酸，這對大腦功能至關重要，艾略特說。"人的大腦大部分是由脂肪組成的，所以你需要攝入脂肪以確保大腦敏銳、健康，"她說道。這項新的飲食指南建議每週食用8盎司的魚肉，以獲得健康數量的多不飽和歐米茄3脂肪酸。