晚上吃東西會(huì)讓你變胖嗎?

Jeff Dege, M.S. Software Engineering, University of St. Thomas, St. Paul 圣保羅圣托馬斯大學(xué)軟件工程碩士

The fundamental question is when the body stores fat, where does it come from? Do we store fat we eat? Or fat our bodies create? Or some mix of the two?
We've known for a long time that it's a mix of the two. All animals can create fat from carbohydrates through a process called de novo lipogenesis (DNL). The question is, how important a pathway is this in the human body.
Back in the seventies, a group did a study on this question, feeding people radioactive-tagged carbon, so they could see where it went. Almost none of the dietary carbohydrates ended up converted to fat, which convinced the scientific community of the day that DNL was not a significant metabolic pathway among humans.
From this came the popular "knowledge" that you wouldn't gain weight, if you stuck to a low-fat diet.
The problem with the study, as with most of the metabolic studies done during the period, was that they assumed everybody's metabolisms worked pretty much the same way. And what we've learned since is that they really don't.

這涉及一個(gè)根本的問(wèn)題，那就是人體何時(shí)儲(chǔ)存脂肪，脂肪從何而來(lái)？我們會(huì)儲(chǔ)存我們攝入的脂肪嗎？還是脂肪是由我們身體產(chǎn)生的？或者兩者皆有？
我們?cè)缇椭纼烧呓杂?。所有?dòng)物都可以通過(guò)一種被稱(chēng)作脂肪從頭合成（DNL）的過(guò)程從碳水化合物中產(chǎn)生脂肪。問(wèn)題是，這種途徑在人體內(nèi)有多重要。
早在70年代，一個(gè)小組針對(duì)該問(wèn)題做了一項(xiàng)研究，給人們喂食帶有放射性標(biāo)記的碳，這樣他們就可以知道碳的去向。幾乎沒(méi)有一種碳水化合物最終轉(zhuǎn)化為脂肪，這讓當(dāng)時(shí)的科學(xué)界確信，脂肪從頭合成對(duì)人類(lèi)來(lái)說(shuō)不是一個(gè)重要的代謝途徑。
由此產(chǎn)生了一個(gè)流行的“知識(shí)點(diǎn)”，即如果你堅(jiān)持低脂飲食，你的體重就不會(huì)增加。
這項(xiàng)研究的問(wèn)題在于，就像在這期間做的大多數(shù)針對(duì)代謝的研究一樣，他們假設(shè)每個(gè)人的新陳代謝都是一樣的。從那以后我們發(fā)現(xiàn)他們的新陳代謝其實(shí)并不相同。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處

The study was repeated, in the nineties, using people of ordinary weight, and people who were overweight with and without insulin resistance, on low-fat and on low-carb diets. And they found that DNL was minimal, among normal-weight people, and in overweight people on a low-carb diet. But that in overweight people on a low-fat diet it was significant, and in people with insulin resistance on a low-fat diet a very large proportion of the carbs ended up stored as fat.
So, can eating fat make you fat? Yes. And so can eating carbs. So, for that matter, can eating protein, because the body can convert protein into carbs.
Which isn't to say that the calorie-is-a-calorie position is correct, and that they're all interchangeable. They're not. But how each is handled in the body depends upon the particular hormone balance in your body, which can be very different from one person to another.
For some people, eating low-carb works best for losing and maintaining weight. For some, eating low-fat does better. It all depends upon your insulin sensitivity.

這項(xiàng)研究在上世紀(jì)90年代被重新開(kāi)展，研究對(duì)象是標(biāo)準(zhǔn)體重人群以及超重人群（無(wú)論是否患有胰島素抵抗），他們都吃低脂和低碳水化合物的食食物。他們發(fā)現(xiàn)，標(biāo)準(zhǔn)體重的人和低碳水化合物飲食的超重人群中，脂肪從頭合成是最低的。但在超重的低脂飲人群中，這一點(diǎn)非常顯著，而在低脂肪飲食的胰島素抵抗患者中，相當(dāng)大比例的碳水化合物最終以脂肪形式儲(chǔ)存起來(lái)。
那么，攝入脂肪會(huì)讓你發(fā)胖嗎？是的。攝入碳水化合物也是如此。所以，對(duì)于這個(gè)問(wèn)題，是可以攝入蛋白質(zhì)的，因?yàn)槿梭w可以將蛋白質(zhì)轉(zhuǎn)化為碳水化合物。
這并不是說(shuō)“卡路里就是卡路里”這一觀點(diǎn)是正確的，并且它們都是可以互相轉(zhuǎn)化的。并不是這樣。體內(nèi)每種物質(zhì)的處理方式取決于體內(nèi)特定的激素水平，這種平衡可能因人而異。
對(duì)一些人來(lái)說(shuō)，低碳水化合物飲食對(duì)減肥和保持體重最有效。對(duì)一些人來(lái)說(shuō)，吃低脂食品會(huì)更好。這完全取決于你的胰島素敏感性。
Rory Blake, Inventor and author of the Biological basis of Adult Wellness and aging 《成人健康與衰老的生物學(xué)基礎(chǔ)》的發(fā)明者和作者

Yes. Aging and weight gain are closely related.
The Facts: Over a century ago, Metchnikoff showed that aging decline is caused by rogue gut bacterial colonization of the colon. This process causes obesity beginning even early in life. The researchers of the era discounted this theory because they couldn't find a toxin produced by these bacteria.
Metchnikoff is known as the father of natural immunity for his discovery of macrophages and correct descxtion of phagocytosis. Even Pasteur was against him on this, early on, but he persisted. Metchnikoff invented Gerontology, the concept of probiotics and won the Nobel Prize in 1908.
Meanwhile, Specifically about fat…
Metchnikoff proved that bacteria were unnecessary to the colon. Bacteria that begin living there become essentially immoral. They now have no function or duty. They have no competition. They just live and multiply. The human gut can hold many bacteria. (There are around a trillion individuals in each pound of bacteria.) Explosive growth of these bacteria causes major problems. Overeating is the major trigger of this.

是的。衰老與體重增加是密切相關(guān)。
事實(shí)是在一個(gè)多世紀(jì)前，梅契尼柯夫指出，衰老是由腸道細(xì)菌在結(jié)腸中的定植引起的。這個(gè)過(guò)程會(huì)導(dǎo)致肥胖，甚至在生命早期就開(kāi)始了。當(dāng)時(shí)的研究人員對(duì)這一理論不屑一顧，因?yàn)樗麄冋也坏竭@些細(xì)菌產(chǎn)生的毒素。
梅契尼柯夫被譽(yù)為自然免疫之父，因?yàn)樗l(fā)現(xiàn)了巨噬細(xì)胞并正確描述了吞噬功能。在這一點(diǎn)上，甚至巴斯德在一開(kāi)始都反對(duì)他，但他堅(jiān)持了下來(lái)。梅契尼柯夫發(fā)明了老年學(xué)和益生菌的概念，并于1908年獲得諾貝爾獎(jiǎng)。
同時(shí)，特別是關(guān)于脂肪方面梅契尼柯夫證明細(xì)菌對(duì)結(jié)腸是不必要的。所有寄生在那里的細(xì)菌本質(zhì)上是無(wú)用的。他們沒(méi)有任何職能和功用，也沒(méi)有競(jìng)爭(zhēng)對(duì)手。它們只是生存和繁衍而已。人類(lèi)的腸道可以容納許多細(xì)菌。（每磅細(xì)菌中大約有一萬(wàn)億個(gè)個(gè)體）這些細(xì)菌的爆炸性增長(zhǎng)導(dǎo)致了重大問(wèn)題。暴飲暴食是引發(fā)這種情況的主要誘因。

The human body has a natural mechanism to control explosive growth. It breaks down two classes of amino acids within the gut to keep bacteria from obtaining all twenty of the necessary amino acids. Otherwise, Bacteria can double in as little as every few hours.
Losing the competition for resources has the same effects on the body as would any toxin. The bacteria are closest to the food. They attempt to uptake all of the protein …but always allow us to absorb the fats.
The Results: When this process kicks in, the body essentially accepts a slow and gradual decline, over time, to prevent an explosive bacterial infection. Breakdown of essential amino acids in the gut is a drastic step. When the body needs these specific amino acids it must steal them from internal structures. In all of this …the body has no trouble absorbing fats and carbs.

人體有控制爆炸性增長(zhǎng)的自然機(jī)制。它通過(guò)分解腸道內(nèi)的兩類(lèi)氨基酸，使細(xì)菌無(wú)法獲得必需的所有20種氨基酸。否則，細(xì)菌會(huì)在幾小時(shí)內(nèi)增加一倍。
失去資源競(jìng)爭(zhēng)對(duì)身體的影響和毒素一樣。細(xì)菌離食物最近。他們?cè)噲D攝取所有的蛋白質(zhì)……但總是讓我們吸收脂肪。
結(jié)果就是當(dāng)這個(gè)過(guò)程開(kāi)始時(shí)，隨著時(shí)間的推移，人體基本上會(huì)呈現(xiàn)出緩慢的衰老，以防止爆炸性細(xì)菌感染。腸道所必需的氨基酸的分解是一個(gè)激烈的步驟。當(dāng)身體需要這些特殊的氨基酸時(shí)，它必須從內(nèi)部結(jié)構(gòu)中竊取它們。在所有這些過(guò)程中，身體在吸收脂肪和碳水化合物方面是沒(méi)有問(wèn)題的。

For manufacturing of peptides to control bodily functions …certain amino acids must be borrowed from muscle, collagen, skin and joints. Aging is the exact same as starvation in that way ….just a more prolonged starvation.
Many old people do look to be starving. Older individuals begin to display loss of structure consistent with loss of protein from collagen and muscle. However, many of the same individuals are also overweight -consistent will good fat and carbohydrate absorption.
The process can begin at an early age. Most of the time it begins in an individuals 20's. This accounts for the wide range of variations in rates of aging.
Metabolic syndrome, diabetes, hypertension and all disease of aging spring from lack of amino acids to make control peptides.
This is not just about weight gain.

為了制造可控制身體機(jī)能的肽，必須從肌肉，膠原蛋白，皮膚和關(guān)節(jié)中借用某些氨基酸。衰老和饑餓，兩者性質(zhì)在這方面是完全一樣的，衰老只是一種更持久的饑餓而已。
許多老人看起來(lái)確實(shí)在挨餓。老年人開(kāi)始表現(xiàn)出與膠原蛋白和肌肉蛋白質(zhì)損失一致的結(jié)構(gòu)喪失。然而，也同樣會(huì)存在許多超重的個(gè)例，他們始終可以很好地吸收脂肪和碳水化合物。
這個(gè)過(guò)程可以在年紀(jì)很小的時(shí)候開(kāi)始。大多數(shù)情況下，它開(kāi)始于一個(gè)人的20多歲，這就解釋了老齡化率的廣泛變化。
代謝綜合征、糖尿病、高血壓和所有的衰老疾病都源于缺乏某類(lèi)氨基酸來(lái)制造控制肽。
這不僅僅是體重增加的問(wèn)題。
錨點(diǎn)Pierre Doussiere, former Semiconductor Laser Designer at Intel前英特爾半導(dǎo)體激光設(shè)計(jì)師

Of course it does if you eat too much of it. I think the recent trend for Keto diet had made people think that you can eat ax much fat as you want because it is sugar that makes you fat. This is a grossly misleading way of simplifying things. What makes you fat is first and foremost too much calories wether they are in form of fat , carbohydrates or even protein. Now, the way that you metabolize fay or carbs vary from person to person, some people do very well on high carb diet (usually physically active people) and other don’t. The thing is that fat doesn’t increase you blood sugar so doesn’t trigger the vicious cycle , sugar / insulin / hunger / binge eating. But fat rich food can be very addictive like cheese for example. Keep in mind that fat contains twice as much calories per pound than carb or protein.

當(dāng)然，如果你吃得太多的話。我認(rèn)為最近的生酮飲食趨勢(shì)使人們認(rèn)為你可以隨心所欲地吃很多脂肪，因?yàn)槭翘遣攀鞘鼓惆l(fā)胖的罪魁禍?zhǔn)?。這是一種簡(jiǎn)化事物的嚴(yán)重誤導(dǎo)。首先，使您肥胖的原因是卡路里過(guò)多，這就不管它們是以脂肪、碳水化合物還是蛋白質(zhì)的形式存在。如今，代謝脂肪或碳水化合物的方式因人而異，有些人在高碳水化合物飲食（通常是做體育鍛煉的人）上做得很好，而另一些人則不然。問(wèn)題是脂肪不會(huì)增加你的血糖，所以不會(huì)引發(fā)惡性循環(huán)，即糖/胰島素/饑餓/暴飲暴食。但是富含脂肪的食物會(huì)讓人上癮，比如奶酪。記住，脂肪每磅所含熱量是碳水化合物或蛋白質(zhì)的兩倍。
Vincent Esposito, MS, DC Nutrition | Nutrition Solutions | Podcast Co-Host理學(xué)碩士，營(yíng)養(yǎng)學(xué)|營(yíng)養(yǎng)解決方案|播客聯(lián)合主持人

Eating the wrong fats could. Fats have a variety of uses in our bodies and play a crucial role in many biochemical processes. Fats are the building blocks for the cell membrane’s lipid bilayer. Every single one of our cells is wrapped in a coating made mostly of fat.
Lipids have a number of functions, including:
· Creating a variety of hormones and hormone-like substances. They are incorporated in many of the chemical messengers that allow cells to communicate with each other.
· Allow for the absorption of fat soluble vitamins (A, D, E, K).
· Provide us with energy (9kcal/g of fat; 4kcal/g of protein or carbohydrate).
· Fat coats the nerves in our bodies, allowing us to think, react, move, and perform any activity we can think of.
· Fats are required for proper absorption of minerals.
· Protects organs.
· A myriad of other metabolic processes.

吃錯(cuò)誤的脂肪會(huì)導(dǎo)致發(fā)胖。脂肪在我們的身體中有多種用途，在許多生化過(guò)程中起著至關(guān)重要的作用。脂肪是細(xì)胞膜脂質(zhì)雙層結(jié)構(gòu)的基礎(chǔ)。我們的每一個(gè)細(xì)胞都包裹著一層主要由脂肪構(gòu)成的涂層。
脂類(lèi)有許多功能，包括：
·產(chǎn)生各種激素和激素樣物質(zhì)。它們與許多化學(xué)信使結(jié)合在一起，使細(xì)胞能夠相互交流。
·允許脂溶性維生素（A，D，E，K）的吸收。
·為我們提供能量（9千卡/克脂肪；4千卡/克蛋白質(zhì)或碳水化合物）。
·脂肪包裹著我們身體的神經(jīng)，使我們能夠思考、反應(yīng)、移動(dòng)和執(zhí)行我們能想到的任何活動(dòng)。
·脂肪是正常吸收礦物質(zhì)所必需的。
·保護(hù)器官。
·其他代謝過(guò)程。

Lipids are responsible for a vast number of functions in the body. They are not readily given up and used as energy in the body. Mostly glucose and glycogen stores will be used up before fats are broken down for energy. From an evolutionary perspective this makes sense: Early humans went long periods without food. Fat stores were used as energy during these times.
Now, not all fats are created equal, and quality is of utmost importance.
Avoid all processed oils and hydrogenated fats. They will do nothing but deplete vitamin and mineral stores and increase the chances of developing a serious disease.
Stick to traditional oils, like cold pressed extra virgin olive oil, coconut oil, avocado oil, fatty fish (like salmon or mackerel), nuts & seeds, and others listed on the shopping list provided. Try to enjoy whole eggs, the yolks contain good fats and other essential nutrients not found in the whites.
If you are cooking high-quality meats, do not be afraid to eat the fat pieces attached to the bones (occasionally). These parts include high levels of collagen. The main structural protein found in connective tissue like skin and muscles.

脂質(zhì)承擔(dān)體內(nèi)的多種功能。它們不容易被放棄，并在體內(nèi)充當(dāng)能量。在脂肪被分解為能量之前，大部分葡萄糖和糖原的儲(chǔ)存會(huì)被消耗殆盡。從進(jìn)化的角度來(lái)看，這是有道理的：早期人類(lèi)長(zhǎng)期沒(méi)有食物。在這些時(shí)期，脂肪被用于儲(chǔ)存能量。
現(xiàn)在，并不是所有的脂肪的產(chǎn)生都是相同的，質(zhì)量才是最重要的。
避免使用所有加工過(guò)的油和氫化脂肪。它們只會(huì)耗盡維生素和礦物質(zhì)，增加患嚴(yán)重疾病的幾率。
堅(jiān)持使用傳統(tǒng)油，如冷榨特級(jí)初榨橄欖油、椰子油、鱷梨油、脂肪魚(yú)（如鮭魚(yú)或鯖魚(yú)）、堅(jiān)果和種子，以及其他列在購(gòu)物清單上的油。盡量吃全蛋，蛋黃中含有蛋白中沒(méi)有的良好脂肪和其他必需營(yíng)養(yǎng)素。
如果你正在烹制高質(zhì)量的肉，不要害怕吃附在骨頭上的脂肪塊（偶爾）。這些部分包括高級(jí)別膠原蛋白。結(jié)締組織如皮膚和肌肉中含有主要結(jié)構(gòu)蛋白。

Studies show the Mediterranean diet has great benefits in reducing the risk of heart disease, autoimmune diseases, cancer, arthritis, allergies, and diabetes while increasing longevity. Part of this is due to incorporation of healthier fats and optimizing an omega3:6 ratio. The traditional Mediterranean diet incorporates these attributes:
· Olive oil (mostly extra virgin) is the main source of fat; the diet has a high monounsaturated-to-saturated fat ratio.
· Foods are processed minimally, if at all.
· The diet is based primarily around consuming plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts.
· There is a focus on seasonality, eating foods only that are readily available naturally.
· Fresh fruit is seen as a typical dessert. Honey and other natural sweeteners are eaten only a few times a week.
· Red meat is consumed in low amounts (in some cases, as infrequent as once per month).
· Dairy products, most of which are yogurts and cheese, are consumed in low amounts or not at all.
· Fish is consumed on a regular basis, while poultry and eggs are consumed somewhere between 1-4 times per week.
· Wine (mostly red) is usually consumed with meals in low-to-moderate amounts.
· Get daily exercise!

研究表明地中海飲食在減少心臟病、自身免疫性疾病、癌癥、關(guān)節(jié)炎、過(guò)敏和糖尿病的風(fēng)險(xiǎn)方面有很大的益處，同時(shí)還能延長(zhǎng)壽命。部分原因是因?yàn)榧尤肓烁】档闹竞蛢?yōu)化過(guò)的歐米茄3:6的比例。傳統(tǒng)的地中海飲食包含以下特點(diǎn)：
·橄欖油（主要是特級(jí)初榨橄欖油）是脂肪的主要來(lái)源；飲食中的單不飽和脂肪與飽和脂肪的比例很高。
·如果可以的話，對(duì)食物進(jìn)行最低限度的加工。
·飲食主要以食用植物性食物為基礎(chǔ)，如水果和蔬菜、全谷物、豆類(lèi)和堅(jiān)果。
·注重季節(jié)性，只吃天然易得的食物。
·新鮮水果被視為典型的甜點(diǎn)。蜂蜜和其他天然甜味劑一周只吃幾次。
·紅肉的消耗量很低：在某些情況下，每月一次。
·乳制品（其中大多數(shù)是酸奶和奶酪）的消耗量很低或根本不食用。
·經(jīng)常食用魚(yú)類(lèi)，而家禽和雞蛋則每周食用1-4次。
·通常在用餐時(shí)引用少量或中量的葡萄酒（主要是紅葡萄酒）。
·每天堅(jiān)持鍛煉！

Olive oil is composed of mostly the monounsaturated fatty acid oleic acid, but it also has many other health benefits. Olive oil contains a plethora of antioxidants that account for its health benefits. Olive oil is known to be a viable agent for protection against heart disease. It has been shown to lower low-density lipoprotein (LDL) cholesterol levels, and increasing the beneficial high-density lipoprotein (HDL) cholesterol levels. Olive oil protects LDL cholesterol from damage via free radicals. It has also been shown to contribute to maintain and stabilize high triglycerides, which are a common symptom found in diabetics.
Be sure to invest in quality products, as they go a long way in improving your health in the short and long term.
Hope this helps!
Short answer: it depends.
Animal fat (found in all animal-based foods, including fish) does contribute to overweight and obesity, but not because it accumulates in your midsection and thighs. Over years, if you make animal foods the star of every meal, every day, the fat accumulates in your muscles and prevents your insulin from getting the sugars you consume into the muscle tissue to be used for energy. This condition is known to doctors who recognize it as Insulin Resistance. In short, sugar that does not convert to energy in muscles, instead gets converted to fat for “l(fā)ater use”, but we never use it…
So it depends:
Are you eating a “normal” amount of animal fat? (normal as in Standard American Diet=excessive)
Are you also eating a “normal” amount of refined starch and sugar?
Do you neglect to eat whole, plant-based foods?

橄欖油主要由單不飽和脂肪酸油酸組成，但它也有許多其他的健康益處。橄欖油含有大量的抗氧化劑，這是它有益健康的原因。眾所周知，橄欖油能夠有效預(yù)防心臟病。它已被證明可以降低低密度脂蛋白（LDL）膽固醇水平，并增加有益的高密度脂蛋白（HDL）膽固醇水平。橄欖油可保護(hù)低密度脂蛋白（LDL）膽固醇免受自由基損害。它也有助于維持和穩(wěn)定高甘油三酯，這是糖尿病患者的常見(jiàn)癥狀。
一定要選擇高質(zhì)量的食品，因?yàn)樗鼈冊(cè)诙唐诤烷L(zhǎng)期內(nèi)對(duì)改善健康有很大的幫助。
希望這能有所幫助！
簡(jiǎn)而言之：這要看情況而定：動(dòng)物脂肪（存在于所有動(dòng)物性食物中，包括魚(yú)類(lèi)）確實(shí)會(huì)導(dǎo)致超重和肥胖，但這并不是因?yàn)樗鼤?huì)積聚在你的腹部和大腿上。多年來(lái)，如果你每天都讓動(dòng)物食品成為每頓飯的主角，那么脂肪就會(huì)積聚在你的肌肉中，阻止胰島素將你攝入的糖分吸收到肌肉組織中以獲取能量。眾所周知，醫(yī)生會(huì)將這種情況認(rèn)為是胰島素抵抗。簡(jiǎn)而言之，糖不會(huì)在肌肉中轉(zhuǎn)化為能量，而是轉(zhuǎn)化為脂肪供“以后使用”，但我們從不使用，所以這取決于：
1.你吃的動(dòng)物脂肪量正常嗎？（如“美國(guó)標(biāo)準(zhǔn)飲食”中所示的正常情況=太多）
2.你是否也仍在攝入所謂正常量的精制淀粉和糖？
3.你是否忽視了吃全植物性食物？
Elwin Stankiewicz, I am writing my first sci-fi novel. 我在寫(xiě)我的第一篇科幻小說(shuō)。

I actually need to increase my fat intake in order to successfully diet. But yes, fat is high calories and can contribute to blowing the daily balance. On carbs though, esp easily digestible carbs like fruit or rice cakes (some people’s diet favs) I get fat. What happens is if I eat an apple and nothing else, my sugar crashes and then there is no choice, brain says screw diet, we have brain cells dying, so I stagger to the fridge and eat whatever will restore my sugar levels fast, even if I know it’s just for a little while. But if I eat the same apple with celery, walnuts and olive oil, then no problem. Fat is my diet “trick”.
Some people claim downing a tablespoon of raw unprocessed coconut oil a day makes them slim down. I can’t make myself swallow a spoonful of oil (yuck!), but if I saute some vegetables in it and it does stave hunger of. Just be mindful what fats. Things like fresh hempseed oil or flax oil, consumed raw of course, are really good.

我實(shí)際上需要增加脂肪攝入量才能實(shí)現(xiàn)良好膳食，但是，脂肪的卡路里含量很高，可以促進(jìn)每日的平衡。不過(guò)，在碳水化合物上，尤其是容易消化的碳水化合物，例如水果或年糕（某些人的飲食習(xí)慣）會(huì)使我發(fā)胖。如果我吃了一個(gè)蘋(píng)果，別的什么也沒(méi)吃，我的糖分就會(huì)崩潰，隨后則別無(wú)選擇，大腦在暗示螺旋減肥法，我們的腦細(xì)胞快要死了，所以誤導(dǎo)我打開(kāi)了冰箱，吃任何能使我的糖分水平快速恢復(fù)的東西，即使我知道這只是一小段時(shí)間。 但是，如果我將同一個(gè)蘋(píng)果與芹菜，核桃和橄欖油一起吃，那就沒(méi)問(wèn)題了。 脂肪是我的飲食“絕招”。
有人聲稱(chēng)每天要食用一湯匙未加工的椰子油，這會(huì)使它們變得苗條。真糟糕！ 我不可能吞下一勺油，但是如果我用它炒蔬菜，它確實(shí)可以消除饑餓感。 只是要注意脂肪的種類(lèi)。 像新鮮的大麻油或亞麻油這樣的東西，當(dāng)然是要生吃，口感真的很棒。
Aria Williams, studied Computer Science at University of Michigan (2006)，在密歇根大學(xué)學(xué)習(xí)計(jì)算機(jī)科學(xué)（2006年）
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處

It has long been known that fats are not inherently bad.
In general, a distinction is made between unsaturated and saturated fats, which in the past were often labeled with the labels “healthy” or “unhealthy” - a distinction that is now considered obsolete.
People need both types of fat every day for metabolic processes in the body.
They are required for the absorption of the fat-soluble vitamins A, D, E and
k, ensure a natural feeling of satiety, are required for the functioning of hormones and enzymes and reduce fluctuations in blood sugar levels
Reduced-fat diets don't work

人們很早就知道了，脂肪不是天生有害的。
通常是用不飽和脂肪和飽和脂肪進(jìn)行區(qū)分，在過(guò)去，不飽和脂肪和飽和脂肪通常被簡(jiǎn)單標(biāo)記為“健康”或“不健康”，現(xiàn)在這種區(qū)別方法已經(jīng)過(guò)時(shí)了。
人們每天都需要兩種脂肪共同參與體內(nèi)的新陳代謝。
它們可以吸收脂溶性維生素A，D，E和K，可以讓我們身體有飽腹感，是激素和酶發(fā)生作用所必需的元素，它們并且減少血糖水平的波動(dòng)。
低脂飲食沒(méi)有效果

Anyone who has set out to lose weight with a low-fat diet will most likely fail - at least in the long term.
Because low-fat light products are less satiating.
Possible consequence: a constant feeling of hunger.
Need an example?
While yogurt with a 3.5 percent fat content can make you feel full, yogurt with only 0.1 percent fat definitely won't fill you up.
And that applies very often to reduced-fat products.
: “If there is one thing we know about fat, it is that fat consumption does not cause weight gain.
On the contrary, it can even help shed a few pounds.

從長(zhǎng)期來(lái)看，那些打算通過(guò)低脂飲食減肥的人很可能會(huì)失敗。
因?yàn)榈椭p食的飽腹感較差。
可能會(huì)導(dǎo)致：饑餓感一直都存在。
需要我給你一個(gè)例子嗎？
雖然脂肪含量為3.5％的酸奶會(huì)讓您感到飽腹，但脂肪含量?jī)H為0.1％的酸奶絕對(duì)不會(huì)讓你感到溫飽。這個(gè)適用于所有的低脂產(chǎn)品。
如果我們對(duì)脂肪有一點(diǎn)了解，那就是不會(huì)因攝入脂肪而導(dǎo)致體重增加。相反，它甚至可以幫助我們減肥。