什么是膳食脂肪？
Dietary fat is a macronutrient that is essential for our body. It is as essential as protein and carbohydrate. It can be found in both plant and animal sources. However, only 20% to 30% of fat is required from our daily diet.
膳食脂肪是一种对我们身体至关重要的宏量营养素，即因为需要量多，而在膳食中所占的比重大的营养素。它与蛋白质和碳水化合物一样重要。它可以在植物和动物来源中找到。然而，我们的日常饮食中只需要20%到30%的脂肪。
What Are the Functions of Fats?
脂肪的作用
1. To provide energy for our body / 为我们的身体提供能量
2. To support cell growth / 帮助细胞生长
3. To act as cushion to protect our organs / 起到缓冲作用以保护我们的器官
4. To act as insulator to keep our body warm / 充当绝缘体，让我们的身体保持温暖
5. To help absorb nutrients such as fat-soluble vitamins A, D, E and K / 帮助营养的吸收，如脂溶性维生素A，D，E和K
6. To produce hormones / 生产荷尔蒙
Types of Fats
脂肪的种类
1. Monounsaturated Fat (MUFA) / 单不饱和脂肪（MUFA）
– Fat that exists in liquid form at room temperature. It can help to lower bad cholesterol in your body. Not just that, it also provides Vitamin E which is known as antioxidant.
它是在温室下以液体形式存在的脂肪。它可以降低我们体内的坏胆固醇。它还提供被称为抗氧化剂的维生素E。
– Examples: Olive oil, Avocado, Canola oil, Peanut oil and Safflower oil.
例如：橄榄油、鳄梨、菜籽油、花生油和红花油。
2. Polyunsaturated Fat (PUFA) / 多不饱和脂肪（PUFA）
– Fat that provides you the goodness as similar as MUFA. It also provides you the essential fats that our body cannot produce which are Omega 3 and Omega 6.
它提供与单不饱和脂肪相似好处的脂肪。它还为我们提供身体无法产生的必需脂肪，即Omega 3和Omega 6。
– Examples: Corn oil, Soybean oil, Sunflower oil, Salmon, Tuna, Mackerel and nuts.
例如：玉米油、大豆油、葵花油、三文鱼、金枪鱼、鲭鱼和坚果。
3. Saturated Fat / 饱和脂肪
– This fat exists in a solid form at room temperature and mostly come from animal sources. It can raise up your bad cholesterol and increase the risk of getting heart disease.
这种脂肪在温室下以固体形式存在。主要来自动物源。它可以增加我们体内的坏胆固醇，进而提高患上心脏病的风险。
– Examples: Butter, Red meat, Cheese, Dairy products, Palm oil, Coconut oil and Coconut milk.
例如：黄油、红肉、奶酪、乳制品、棕榈油、椰油和椰奶。
4. Trans Fat / 反式脂肪
– Trans fat can be found naturally in food or made artificially. Trans fat in food usually is produced in animal gut but artificial trans fat produced in an industrial process to make liquid oils become solid. Trans fat can lower your good cholesterol and raise your bad cholesterol that leads to increasing risk of getting heart disease and stroke. Excessive intake of trans fat is also associated with increased risk of getting diabetes.
反式脂肪可以在食物中天然存在或人工制造。食物中的反式脂肪通常是在动物肠道中产生的，而人工过程中产生的人造反式脂肪会使液体油变成固体。反式脂肪可以减少体内的好胆固醇并增加坏胆固醇，进而提高患上心脏病和中风的风险。过量摄取反式脂肪也与提高患上糖尿病的风险有关。
– Examples: Margarine, Fat food, Processed food, Pastries and Instant noodles.
例如：人造黄油、脂肪食品、加工食品、糕点和方便面。
How to make a better choice?
如何做出更好的选择？
1. Eat a moderate, variety and balanced diet that emphasizes vegetables, fruits, whole grain, low fat dairy products, fish, poultry and nuts.
养成适度、多样化和均衡的饮食。增加摄取蔬菜、水果、全谷类、低脂乳制品、鱼类、家禽和坚果。
2. Use vegetables oil such as olive oil, sunflower oil, canola oil and soybean oil when cooking.
烹调时使用橄榄油、葵花油、菜籽油和大豆油等植物油。
3. Alternate cooking method with stir frying, steaming, roasting or grilling instead of deep frying.
以炒、蒸或烤代替油炸的交替烹饪方法。
4. Choose soft margarine without trans-fat over hard margarine to substitute butter.
选择不含反式脂肪的软人造黄油代替硬人造黄油。
5. Limit red meat, fast foods, pastries and processed foods intake.
限制红肉、快餐、糕点和加工食品的摄入量。
6. Substitute coconut milk and full cream milk with low fat milk.
用低脂牛奶代替椰奶和全脂牛奶。
7. Always read food label before purchasing groceries.
购买食品前，一定要阅读食品标签。
