晚上吃东西会让你变胖吗?
正文翻译
Does eating at night make you fat?
晚上吃东西会让你变胖吗?
Does eating at night make you fat?
晚上吃东西会让你变胖吗?
评论翻译
Jeff Dege, M.S. Software Engineering, University of St. Thomas, St. Paul 圣保罗圣托马斯大学软件工程硕士
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.
这涉及一个根本的问题，那就是人体何时储存脂肪，脂肪从何而来？我们会储存我们摄入的脂肪吗？还是脂肪是由我们身体产生的？或者两者皆有？
我们早就知道两者皆有。所有动物都可以通过一种被称作脂肪从头合成（DNL）的过程从碳水化合物中产生脂肪。问题是，这种途径在人体内有多重要。
早在70年代，一个小组针对该问题做了一项研究，给人们喂食带有放射性标记的碳，这样他们就可以知道碳的去向。几乎没有一种碳水化合物最终转化为脂肪，这让当时的科学界确信，脂肪从头合成对人类来说不是一个重要的代谢途径。
由此产生了一个流行的“知识点”，即如果你坚持低脂饮食，你的体重就不会增加。
这项研究的问题在于，就像在这期间做的大多数针对代谢的研究一样，他们假设每个人的新陈代谢都是一样的。从那以后我们发现他们的新陈代谢其实并不相同。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
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.
这涉及一个根本的问题，那就是人体何时储存脂肪，脂肪从何而来？我们会储存我们摄入的脂肪吗？还是脂肪是由我们身体产生的？或者两者皆有？
我们早就知道两者皆有。所有动物都可以通过一种被称作脂肪从头合成（DNL）的过程从碳水化合物中产生脂肪。问题是，这种途径在人体内有多重要。
早在70年代，一个小组针对该问题做了一项研究，给人们喂食带有放射性标记的碳，这样他们就可以知道碳的去向。几乎没有一种碳水化合物最终转化为脂肪，这让当时的科学界确信，脂肪从头合成对人类来说不是一个重要的代谢途径。
由此产生了一个流行的“知识点”，即如果你坚持低脂饮食，你的体重就不会增加。
这项研究的问题在于，就像在这期间做的大多数针对代谢的研究一样，他们假设每个人的新陈代谢都是一样的。从那以后我们发现他们的新陈代谢其实并不相同。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
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.
这项研究在上世纪90年代被重新开展，研究对象是标准体重人群以及超重人群（无论是否患有胰岛素抵抗），他们都吃低脂和低碳水化合物的食食物。他们发现，标准体重的人和低碳水化合物饮食的超重人群中，脂肪从头合成是最低的。但在超重的低脂饮人群中，这一点非常显著，而在低脂肪饮食的胰岛素抵抗患者中，相当大比例的碳水化合物最终以脂肪形式储存起来。
那么，摄入脂肪会让你发胖吗？是的。摄入碳水化合物也是如此。所以，对于这个问题，是可以摄入蛋白质的，因为人体可以将蛋白质转化为碳水化合物。
这并不是说“卡路里就是卡路里”这一观点是正确的，并且它们都是可以互相转化的。并不是这样。体内每种物质的处理方式取决于体内特定的激素水平，这种平衡可能因人而异。
对一些人来说，低碳水化合物饮食对减肥和保持体重最有效。对一些人来说，吃低脂食品会更好。这完全取决于你的胰岛素敏感性。
Rory Blake, Inventor and author of the Biological basis of Adult Wellness and aging 《成人健康与衰老的生物学基础》的发明者和作者
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.
这项研究在上世纪90年代被重新开展，研究对象是标准体重人群以及超重人群（无论是否患有胰岛素抵抗），他们都吃低脂和低碳水化合物的食食物。他们发现，标准体重的人和低碳水化合物饮食的超重人群中，脂肪从头合成是最低的。但在超重的低脂饮人群中，这一点非常显著，而在低脂肪饮食的胰岛素抵抗患者中，相当大比例的碳水化合物最终以脂肪形式储存起来。
那么，摄入脂肪会让你发胖吗？是的。摄入碳水化合物也是如此。所以，对于这个问题，是可以摄入蛋白质的，因为人体可以将蛋白质转化为碳水化合物。
这并不是说“卡路里就是卡路里”这一观点是正确的，并且它们都是可以互相转化的。并不是这样。体内每种物质的处理方式取决于体内特定的激素水平，这种平衡可能因人而异。
对一些人来说，低碳水化合物饮食对减肥和保持体重最有效。对一些人来说，吃低脂食品会更好。这完全取决于你的胰岛素敏感性。
Rory Blake, Inventor and author of the Biological basis of Adult Wellness and aging 《成人健康与衰老的生物学基础》的发明者和作者
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。衰老与体重增加是密切相关。
事实是在一个多世纪前，梅契尼柯夫指出，衰老是由肠道细菌在结肠中的定植引起的。这个过程会导致肥胖，甚至在生命早期就开始了。当时的研究人员对这一理论不屑一顾，因为他们找不到这些细菌产生的毒素。
梅契尼柯夫被誉为自然免疫之父，因为他发现了巨噬细胞并正确描述了吞噬功能。在这一点上，甚至巴斯德在一开始都反对他，但他坚持了下来。梅契尼柯夫发明了老年学和益生菌的概念，并于1908年获得诺贝尔奖。
同时，特别是关于脂肪方面梅契尼柯夫证明细菌对结肠是不必要的。所有寄生在那里的细菌本质上是无用的。他们没有任何职能和功用，也没有竞争对手。它们只是生存和繁衍而已。人类的肠道可以容纳许多细菌。（每磅细菌中大约有一万亿个个体）这些细菌的爆炸性增长导致了重大问题。暴饮暴食是引发这种情况的主要诱因。
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。衰老与体重增加是密切相关。
事实是在一个多世纪前，梅契尼柯夫指出，衰老是由肠道细菌在结肠中的定植引起的。这个过程会导致肥胖，甚至在生命早期就开始了。当时的研究人员对这一理论不屑一顾，因为他们找不到这些细菌产生的毒素。
梅契尼柯夫被誉为自然免疫之父，因为他发现了巨噬细胞并正确描述了吞噬功能。在这一点上，甚至巴斯德在一开始都反对他，但他坚持了下来。梅契尼柯夫发明了老年学和益生菌的概念，并于1908年获得诺贝尔奖。
同时，特别是关于脂肪方面梅契尼柯夫证明细菌对结肠是不必要的。所有寄生在那里的细菌本质上是无用的。他们没有任何职能和功用，也没有竞争对手。它们只是生存和繁衍而已。人类的肠道可以容纳许多细菌。（每磅细菌中大约有一万亿个个体）这些细菌的爆炸性增长导致了重大问题。暴饮暴食是引发这种情况的主要诱因。
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.
人体有控制爆炸性增长的自然机制。它通过分解肠道内的两类氨基酸，使细菌无法获得必需的所有20种氨基酸。否则，细菌会在几小时内增加一倍。
失去资源竞争对身体的影响和毒素一样。细菌离食物最近。他们试图摄取所有的蛋白质……但总是让我们吸收脂肪。
结果就是当这个过程开始时，随着时间的推移，人体基本上会呈现出缓慢的衰老，以防止爆炸性细菌感染。肠道所必需的氨基酸的分解是一个激烈的步骤。当身体需要这些特殊的氨基酸时，它必须从内部结构中窃取它们。在所有这些过程中，身体在吸收脂肪和碳水化合物方面是没有问题的。
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.
人体有控制爆炸性增长的自然机制。它通过分解肠道内的两类氨基酸，使细菌无法获得必需的所有20种氨基酸。否则，细菌会在几小时内增加一倍。
失去资源竞争对身体的影响和毒素一样。细菌离食物最近。他们试图摄取所有的蛋白质……但总是让我们吸收脂肪。
结果就是当这个过程开始时，随着时间的推移，人体基本上会呈现出缓慢的衰老，以防止爆炸性细菌感染。肠道所必需的氨基酸的分解是一个激烈的步骤。当身体需要这些特殊的氨基酸时，它必须从内部结构中窃取它们。在所有这些过程中，身体在吸收脂肪和碳水化合物方面是没有问题的。
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.
为了制造可控制身体机能的肽，必须从肌肉，胶原蛋白，皮肤和关节中借用某些氨基酸。衰老和饥饿，两者性质在这方面是完全一样的，衰老只是一种更持久的饥饿而已。
许多老人看起来确实在挨饿。老年人开始表现出与胶原蛋白和肌肉蛋白质损失一致的结构丧失。然而，也同样会存在许多超重的个例，他们始终可以很好地吸收脂肪和碳水化合物。
这个过程可以在年纪很小的时候开始。大多数情况下，它开始于一个人的20多岁，这就解释了老龄化率的广泛变化。
代谢综合征、糖尿病、高血压和所有的衰老疾病都源于缺乏某类氨基酸来制造控制肽。
这不仅仅是体重增加的问题。
锚点Pierre Doussiere, former Semiconductor Laser Designer at Intel前英特尔半导体激光设计师
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.
为了制造可控制身体机能的肽，必须从肌肉，胶原蛋白，皮肤和关节中借用某些氨基酸。衰老和饥饿，两者性质在这方面是完全一样的，衰老只是一种更持久的饥饿而已。
许多老人看起来确实在挨饿。老年人开始表现出与胶原蛋白和肌肉蛋白质损失一致的结构丧失。然而，也同样会存在许多超重的个例，他们始终可以很好地吸收脂肪和碳水化合物。
这个过程可以在年纪很小的时候开始。大多数情况下，它开始于一个人的20多岁，这就解释了老龄化率的广泛变化。
代谢综合征、糖尿病、高血压和所有的衰老疾病都源于缺乏某类氨基酸来制造控制肽。
这不仅仅是体重增加的问题。
锚点Pierre Doussiere, former Semiconductor Laser Designer at Intel前英特尔半导体激光设计师
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.
当然，如果你吃得太多的话。我认为最近的生酮饮食趋势使人们认为你可以随心所欲地吃很多脂肪，因为是糖才是使你发胖的罪魁祸首。这是一种简化事物的严重误导。首先，使您肥胖的原因是卡路里过多，这就不管它们是以脂肪、碳水化合物还是蛋白质的形式存在。如今，代谢脂肪或碳水化合物的方式因人而异，有些人在高碳水化合物饮食（通常是做体育锻炼的人）上做得很好，而另一些人则不然。问题是脂肪不会增加你的血糖，所以不会引发恶性循环，即糖/胰岛素/饥饿/暴饮暴食。但是富含脂肪的食物会让人上瘾，比如奶酪。记住，脂肪每磅所含热量是碳水化合物或蛋白质的两倍。
Vincent Esposito, MS, DC Nutrition | Nutrition Solutions | Podcast Co-Host理学硕士，营养学|营养解决方案|播客联合主持人
当然，如果你吃得太多的话。我认为最近的生酮饮食趋势使人们认为你可以随心所欲地吃很多脂肪，因为是糖才是使你发胖的罪魁祸首。这是一种简化事物的严重误导。首先，使您肥胖的原因是卡路里过多，这就不管它们是以脂肪、碳水化合物还是蛋白质的形式存在。如今，代谢脂肪或碳水化合物的方式因人而异，有些人在高碳水化合物饮食（通常是做体育锻炼的人）上做得很好，而另一些人则不然。问题是脂肪不会增加你的血糖，所以不会引发恶性循环，即糖/胰岛素/饥饿/暴饮暴食。但是富含脂肪的食物会让人上瘾，比如奶酪。记住，脂肪每磅所含热量是碳水化合物或蛋白质的两倍。
Vincent Esposito, MS, DC Nutrition | Nutrition Solutions | Podcast Co-Host理学硕士，营养学|营养解决方案|播客联合主持人
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.
吃错误的脂肪会导致发胖。脂肪在我们的身体中有多种用途，在许多生化过程中起着至关重要的作用。脂肪是细胞膜脂质双层结构的基础。我们的每一个细胞都包裹着一层主要由脂肪构成的涂层。
脂类有许多功能，包括：
·产生各种激素和激素样物质。它们与许多化学信使结合在一起，使细胞能够相互交流。
·允许脂溶性维生素（A，D，E，K）的吸收。
·为我们提供能量（9千卡/克脂肪；4千卡/克蛋白质或碳水化合物）。
·脂肪包裹着我们身体的神经，使我们能够思考、反应、移动和执行我们能想到的任何活动。
·脂肪是正常吸收矿物质所必需的。
·保护器官。
·其他代谢过程。
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.
吃错误的脂肪会导致发胖。脂肪在我们的身体中有多种用途，在许多生化过程中起着至关重要的作用。脂肪是细胞膜脂质双层结构的基础。我们的每一个细胞都包裹着一层主要由脂肪构成的涂层。
脂类有许多功能，包括：
·产生各种激素和激素样物质。它们与许多化学信使结合在一起，使细胞能够相互交流。
·允许脂溶性维生素（A，D，E，K）的吸收。
·为我们提供能量（9千卡/克脂肪；4千卡/克蛋白质或碳水化合物）。
·脂肪包裹着我们身体的神经，使我们能够思考、反应、移动和执行我们能想到的任何活动。
·脂肪是正常吸收矿物质所必需的。
·保护器官。
·其他代谢过程。
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.
脂质承担体内的多种功能。它们不容易被放弃，并在体内充当能量。在脂肪被分解为能量之前，大部分葡萄糖和糖原的储存会被消耗殆尽。从进化的角度来看，这是有道理的：早期人类长期没有食物。在这些时期，脂肪被用于储存能量。
现在，并不是所有的脂肪的产生都是相同的，质量才是最重要的。
避免使用所有加工过的油和氢化脂肪。它们只会耗尽维生素和矿物质，增加患严重疾病的几率。
坚持使用传统油，如冷榨特级初榨橄榄油、椰子油、鳄梨油、脂肪鱼（如鲑鱼或鲭鱼）、坚果和种子，以及其他列在购物清单上的油。尽量吃全蛋，蛋黄中含有蛋白中没有的良好脂肪和其他必需营养素。
如果你正在烹制高质量的肉，不要害怕吃附在骨头上的脂肪块（偶尔）。这些部分包括高级别胶原蛋白。结缔组织如皮肤和肌肉中含有主要结构蛋白。
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.
脂质承担体内的多种功能。它们不容易被放弃，并在体内充当能量。在脂肪被分解为能量之前，大部分葡萄糖和糖原的储存会被消耗殆尽。从进化的角度来看，这是有道理的：早期人类长期没有食物。在这些时期，脂肪被用于储存能量。
现在，并不是所有的脂肪的产生都是相同的，质量才是最重要的。
避免使用所有加工过的油和氢化脂肪。它们只会耗尽维生素和矿物质，增加患严重疾病的几率。
坚持使用传统油，如冷榨特级初榨橄榄油、椰子油、鳄梨油、脂肪鱼（如鲑鱼或鲭鱼）、坚果和种子，以及其他列在购物清单上的油。尽量吃全蛋，蛋黄中含有蛋白中没有的良好脂肪和其他必需营养素。
如果你正在烹制高质量的肉，不要害怕吃附在骨头上的脂肪块（偶尔）。这些部分包括高级别胶原蛋白。结缔组织如皮肤和肌肉中含有主要结构蛋白。
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!
研究表明地中海饮食在减少心脏病、自身免疫性疾病、癌症、关节炎、过敏和糖尿病的风险方面有很大的益处，同时还能延长寿命。部分原因是因为加入了更健康的脂肪和优化过的欧米茄3:6的比例。传统的地中海饮食包含以下特点：
·橄榄油（主要是特级初榨橄榄油）是脂肪的主要来源；饮食中的单不饱和脂肪与饱和脂肪的比例很高。
·如果可以的话，对食物进行最低限度的加工。
·饮食主要以食用植物性食物为基础，如水果和蔬菜、全谷物、豆类和坚果。
·注重季节性，只吃天然易得的食物。
·新鲜水果被视为典型的甜点。蜂蜜和其他天然甜味剂一周只吃几次。
·红肉的消耗量很低：在某些情况下，每月一次。
·乳制品（其中大多数是酸奶和奶酪）的消耗量很低或根本不食用。
·经常食用鱼类，而家禽和鸡蛋则每周食用1-4次。
·通常在用餐时引用少量或中量的葡萄酒（主要是红葡萄酒）。
·每天坚持锻炼！
· 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!
研究表明地中海饮食在减少心脏病、自身免疫性疾病、癌症、关节炎、过敏和糖尿病的风险方面有很大的益处，同时还能延长寿命。部分原因是因为加入了更健康的脂肪和优化过的欧米茄3:6的比例。传统的地中海饮食包含以下特点：
·橄榄油（主要是特级初榨橄榄油）是脂肪的主要来源；饮食中的单不饱和脂肪与饱和脂肪的比例很高。
·如果可以的话，对食物进行最低限度的加工。
·饮食主要以食用植物性食物为基础，如水果和蔬菜、全谷物、豆类和坚果。
·注重季节性，只吃天然易得的食物。
·新鲜水果被视为典型的甜点。蜂蜜和其他天然甜味剂一周只吃几次。
·红肉的消耗量很低：在某些情况下，每月一次。
·乳制品（其中大多数是酸奶和奶酪）的消耗量很低或根本不食用。
·经常食用鱼类，而家禽和鸡蛋则每周食用1-4次。
·通常在用餐时引用少量或中量的葡萄酒（主要是红葡萄酒）。
·每天坚持锻炼！
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 “later 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?
橄榄油主要由单不饱和脂肪酸油酸组成，但它也有许多其他的健康益处。橄榄油含有大量的抗氧化剂，这是它有益健康的原因。众所周知，橄榄油能够有效预防心脏病。它已被证明可以降低低密度脂蛋白（LDL）胆固醇水平，并增加有益的高密度脂蛋白（HDL）胆固醇水平。橄榄油可保护低密度脂蛋白（LDL）胆固醇免受自由基损害。它也有助于维持和稳定高甘油三酯，这是糖尿病患者的常见症状。
一定要选择高质量的食品，因为它们在短期和长期内对改善健康有很大的帮助。
希望这能有所帮助！
简而言之：这要看情况而定：动物脂肪（存在于所有动物性食物中，包括鱼类）确实会导致超重和肥胖，但这并不是因为它会积聚在你的腹部和大腿上。多年来，如果你每天都让动物食品成为每顿饭的主角，那么脂肪就会积聚在你的肌肉中，阻止胰岛素将你摄入的糖分吸收到肌肉组织中以获取能量。众所周知，医生会将这种情况认为是胰岛素抵抗。简而言之，糖不会在肌肉中转化为能量，而是转化为脂肪供“以后使用”，但我们从不使用，所以这取决于：
1.你吃的动物脂肪量正常吗？（如“美国标准饮食”中所示的正常情况=太多）
2.你是否也仍在摄入所谓正常量的精制淀粉和糖？
3.你是否忽视了吃全植物性食物？
Elwin Stankiewicz, I am writing my first sci-fi novel. 我在写我的第一篇科幻小说。
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 “later 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?
橄榄油主要由单不饱和脂肪酸油酸组成，但它也有许多其他的健康益处。橄榄油含有大量的抗氧化剂，这是它有益健康的原因。众所周知，橄榄油能够有效预防心脏病。它已被证明可以降低低密度脂蛋白（LDL）胆固醇水平，并增加有益的高密度脂蛋白（HDL）胆固醇水平。橄榄油可保护低密度脂蛋白（LDL）胆固醇免受自由基损害。它也有助于维持和稳定高甘油三酯，这是糖尿病患者的常见症状。
一定要选择高质量的食品，因为它们在短期和长期内对改善健康有很大的帮助。
希望这能有所帮助！
简而言之：这要看情况而定：动物脂肪（存在于所有动物性食物中，包括鱼类）确实会导致超重和肥胖，但这并不是因为它会积聚在你的腹部和大腿上。多年来，如果你每天都让动物食品成为每顿饭的主角，那么脂肪就会积聚在你的肌肉中，阻止胰岛素将你摄入的糖分吸收到肌肉组织中以获取能量。众所周知，医生会将这种情况认为是胰岛素抵抗。简而言之，糖不会在肌肉中转化为能量，而是转化为脂肪供“以后使用”，但我们从不使用，所以这取决于：
1.你吃的动物脂肪量正常吗？（如“美国标准饮食”中所示的正常情况=太多）
2.你是否也仍在摄入所谓正常量的精制淀粉和糖？
3.你是否忽视了吃全植物性食物？
Elwin Stankiewicz, I am writing my first sci-fi novel. 我在写我的第一篇科幻小说。
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.
我实际上需要增加脂肪摄入量才能实现良好膳食，但是，脂肪的卡路里含量很高，可以促进每日的平衡。不过，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（某些人的饮食习惯）会使我发胖。如果我吃了一个苹果，别的什么也没吃，我的糖分就会崩溃，随后则别无选择，大脑在暗示螺旋减肥法，我们的脑细胞快要死了，所以误导我打开了冰箱，吃任何能使我的糖分水平快速恢复的东西，即使我知道这只是一小段时间。 但是，如果我将同一个苹果与芹菜，核桃和橄榄油一起吃，那就没问题了。 脂肪是我的饮食“绝招”。
有人声称每天要食用一汤匙未加工的椰子油，这会使它们变得苗条。真糟糕！ 我不可能吞下一勺油，但是如果我用它炒蔬菜，它确实可以消除饥饿感。 只是要注意脂肪的种类。 像新鲜的大麻油或亚麻油这样的东西，当然是要生吃，口感真的很棒。
Aria Williams, studied Computer Science at University of Michigan (2006)，在密歇根大学学习计算机科学（2006年）
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.
我实际上需要增加脂肪摄入量才能实现良好膳食，但是，脂肪的卡路里含量很高，可以促进每日的平衡。不过，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（某些人的饮食习惯）会使我发胖。如果我吃了一个苹果，别的什么也没吃，我的糖分就会崩溃，随后则别无选择，大脑在暗示螺旋减肥法，我们的脑细胞快要死了，所以误导我打开了冰箱，吃任何能使我的糖分水平快速恢复的东西，即使我知道这只是一小段时间。 但是，如果我将同一个苹果与芹菜，核桃和橄榄油一起吃，那就没问题了。 脂肪是我的饮食“绝招”。
有人声称每天要食用一汤匙未加工的椰子油，这会使它们变得苗条。真糟糕！ 我不可能吞下一勺油，但是如果我用它炒蔬菜，它确实可以消除饥饿感。 只是要注意脂肪的种类。 像新鲜的大麻油或亚麻油这样的东西，当然是要生吃，口感真的很棒。
Aria Williams, studied Computer Science at University of Michigan (2006)，在密歇根大学学习计算机科学（2006年）
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
人们很早就知道了，脂肪不是天生有害的。
通常是用不饱和脂肪和饱和脂肪进行区分，在过去，不饱和脂肪和饱和脂肪通常被简单标记为“健康”或“不健康”，现在这种区别方法已经过时了。
人们每天都需要两种脂肪共同参与体内的新陈代谢。
它们可以吸收脂溶性维生素A，D，E和K，可以让我们身体有饱腹感，是激素和酶发生作用所必需的元素，它们并且减少血糖水平的波动。
低脂饮食没有效果
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
人们很早就知道了，脂肪不是天生有害的。
通常是用不饱和脂肪和饱和脂肪进行区分，在过去，不饱和脂肪和饱和脂肪通常被简单标记为“健康”或“不健康”，现在这种区别方法已经过时了。
人们每天都需要两种脂肪共同参与体内的新陈代谢。
它们可以吸收脂溶性维生素A，D，E和K，可以让我们身体有饱腹感，是激素和酶发生作用所必需的元素，它们并且减少血糖水平的波动。
低脂饮食没有效果
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.
从长期来看，那些打算通过低脂饮食减肥的人很可能会失败。
因为低脂轻食的饱腹感较差。
可能会导致：饥饿感一直都存在。
需要我给你一个例子吗？
虽然脂肪含量为3.5％的酸奶会让您感到饱腹，但脂肪含量仅为0.1％的酸奶绝对不会让你感到温饱。这个适用于所有的低脂产品。
如果我们对脂肪有一点了解，那就是不会因摄入脂肪而导致体重增加。相反，它甚至可以帮助我们减肥。
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.
从长期来看，那些打算通过低脂饮食减肥的人很可能会失败。
因为低脂轻食的饱腹感较差。
可能会导致：饥饿感一直都存在。
需要我给你一个例子吗？
虽然脂肪含量为3.5％的酸奶会让您感到饱腹，但脂肪含量仅为0.1％的酸奶绝对不会让你感到温饱。这个适用于所有的低脂产品。
如果我们对脂肪有一点了解，那就是不会因摄入脂肪而导致体重增加。相反，它甚至可以帮助我们减肥。
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