有利於人體健康的5種高脂肪食物大綱

Ever since fat was demonized, people started eating more sugar, refined carbs, and processed foods instead.

自從脂肪被妖魔化以後，取而代之的是更多的糖、精製碳水化合物和加工食物。

As a result, the entire world has become fatter and sicker. However, times are changing. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be. All sorts of healthy foods that happen to contain fat have now returned to the “superfood" scene.

因此，整個世界變得更胖、更易生病。然而，時代在變化。現在研究表明包含飽和脂肪在內的脂肪實則並不是人們謠傳的那種惡魔。現在所有剛好含有脂肪的健康食物都是“超級食物”。

1. Avocados

1. 牛油果

Loaded with fats. In fact, avocados are about 77% fat, making them even higher in fat than most animal foods.

牛油果富含脂肪。事實上，牛油果的77%都是脂肪，因此其脂肪比大多數動物肉所含的脂肪還要高。

The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits.

牛油果中主要的脂肪酸就是被稱作油酸的不飽和脂肪酸。這也是橄欖油中含有的主要脂肪酸，橄欖油對身體有各種各樣的益處。

Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high-potassium food.

在飲食中，牛油果是鉀元素最好的來源之一，甚至其鉀元素含量比香蕉還高出40%，而香蕉是一種典型的高鉀元素含量食物。

2. Cheese

2. 奶酪

Cheese is incredibly nutritious. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.

考慮到一整杯牛奶只能製成一塊厚厚的奶酪，因此奶酪的營養十分充足是有道理的。

3. Dark Chocolate

3. 黑巧克力

Dark chocolate is one of those rare health foods that actually taste incredible.

黑巧克力是少數既健康又美味的食物之一。

It is very high in fat, with fat at around 65% of calories. Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper, and manganese.

黑巧克力脂肪含量很高，大約含有65%卡路里的脂肪。黑巧克力含有11%的纖維，同時還含有50%的鐵元素、鎂元素、銅元素和錳元素推薦日攝入量。

4. Whole Eggs

4. 全蛋（全蛋就是指蛋白加蛋黃）

Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.

由於蛋黃富含膽固醇和脂肪，因此以前人們認爲全蛋是不健康的。

In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat. However, new studies have shown that cholesterol in eggs doesn't affect the cholesterol in the blood, at least not in the majority of people.

事實上，每個雞蛋含有212毫克的膽固醇，這佔推薦日攝入量的71%。另外，全蛋中62%的卡路里都來自於脂肪。然而，新研究已經表明雞蛋中的膽固醇含量並不會影響到血液中的膽固醇，至少不會影響到大多數人血液中的膽固醇含量。

What we're left with is one of the most nutrient-dense foods on the planet.

我們留下的實則是地球上最有營養的食物之一。（因爲以前人們只吃蛋白）

5. Nuts

5. 堅果

Nuts are incredibly healthy. They are high in healthy fats and fiber, and are a good plant-based source of protein.

堅果很有營養。富含健康的脂肪和纖維，是很好的植物性蛋白源。

Nuts are also high in vitamin E, as well as magnesium, a mineral that most people don't get enough of.

堅果還富含維他命E和鎂元素，鎂元素是種礦物質，大多數人攝入的鎂元素含量是不夠的。

Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease, and type 2 diabetes.

研究發現吃堅果的人往往會更加健康，患各種疾病（包括肥胖症、心臟病和2型糖尿病）的風險也更低。