多吃这些健康的高脂肪食物吧

Fat is back

脂肪又回来啦！

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.

低脂热潮带来的灾难想必就不用我们来告诉您了。我们都曾停止吃那些我们爱吃的食物，以为它们不利于健康（鸡蛋和黑巧克力，欢迎归来！），但最终体重却上升了，被精制碳水化合物撑着了、生病了。在《2015-2020美国人饮食指南》中，美国农业部和美国卫生及公共服务部在35年内首次取消了美国饮食中的总脂肪摄入量限制（尽管他们仍然建议，来自饱和脂肪的每日热量应少于10%）。换言之，有证据明显表明：多吃富含健康脂肪的食物，比如坚果、植物油和鱼有保护作用，尤其能预防心血管疾病。它们还能帮助你吸收各种各样的维生素，让你感到饱腹，这样你就会吃得更少，而且这些食物的口感也很棒。赶紧瞧瞧以下2种健康的高脂食物吧！

Olive Oil

橄榄油

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.

橄榄油是原生的健康脂肪。很多研究发现，橄榄油有益于降低患心脏病、癌症和糖尿病的风险。近来，西班牙的研究人员在《分子》杂志上发表的研究指出，橄榄油的不同成分（包括油酸和类固醇）能够在细胞水平上保护人体，延缓衰老过程。"为了获取最大化的健康益处，选择特级初榨橄榄油吧，因为这种油是使用天然方法提取的，在吃之前没有太多的加工过程，"艾略特说道。研究表明，用橄榄油炒的蔬菜比水煮蔬菜含有的抗氧化剂更多--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热量，一汤匙的橄榄油就含有约120卡。

Fish

鱼

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.

也许你听你母亲或外婆说过，鱼能"让人变聪明"。这是因为这些"游泳健儿"富含欧米茄3脂肪酸，这对大脑功能至关重要，艾略特说。"人的大脑大部分是由脂肪组成的，所以你需要摄入脂肪以确保大脑敏锐、健康，"她说道。这项新的饮食指南建议每周食用8盎司的鱼肉，以获得健康数量的多不饱和欧米茄3脂肪酸。