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These fats came to prominence in nutrition
这些脂肪营养非常丰富
when it was recognized that people
因为大家发现地中海地区的居民
in the Mediterranean cultures contains high fat diets
食用高脂肪食物
but did not have high rates of heart disease.
但心脏病发病率不高
It was concluded that their diets
人们总结出地中海居民的饮食
were high in monounsaturated fats
含有大量的单一不饱和脂肪
which may have provided some protection.
这些脂肪也许可以提供一些保护
Research has shown that monounsaturated fats
研究表明，单一不饱和脂肪
are more beneficial than poly unsaturated fats
比多元不饱和脂肪更有益处
but total fat intake is also important
但很重要的一点是，脂肪摄入总量
to keep in balance.
也应保持平衡
Substituting monounsaturated fats
用单一不饱和脂肪
for some polyunsaturated fats in the diet
取代饮食中的一些多元不饱和脂肪
may be useful to reduce the risk of heart disease.
也许有助于降低心脏病的风险
You may have heard about trans fats
大家也许在新闻中听过反式脂肪
in the news as well. Some cities for instance
例如，一些城市
have passed laws to completely eliminate the use
已经通过法律以完全取缔
of fats containing trans fats in the public eating place.
在公共用餐场所使用反式脂肪
In addition the USCA now requires trans fats
此外，美国农业部现在要求反式脂肪
to be listed on the nutrition fats label.
应当列入脂肪营养表
Trans fats are not naturally occurring
反式脂肪不会自然形成
but come about from a process called hydrogenation
而是来源于氢化过程
where the double bonds in polyunsaturated fats
该过程中多元脂肪的双键
are converted to single bonds.
被转化为单键
In this process some of the remaining double bonds
在氢化过程中，一些剩余的双键
are converted to unnatural trans orientation.
被转化为非自然反式的
Manufacturers have used hydrogenation
食物生产商利用氢化过程
to make fats solid, such as shortening and margarine
制造固态脂肪，例如起酥油和人造黄油
that are usually vegetable oils because it was thought
这些通常是植物油，因为人们认为
that they would be more helpful
这些油类比固态动物油脂，例如猪油和黄油
than solid animal fats such as lard and butter.
更加有用
Unfortunately we now know that trans fats increase
遗憾的是，我们现在知道反式脂肪能够提高
the risk of heart disease. The good news is that
患心脏病的风险，但有个好消息
food processing has been modified
那就是食物加工已经得以改进
so that the undesirable trans fats are not generated
因此有害的反式脂肪不再会
in the hydrogenation process any longer
在氢化过程中产生
and most food products are being made
绝大多数产品都是用不同的
with different processes to avoid the trans fats.
生产方式制作以避免反式脂肪
One needs to use caution
然而我们应当谨慎小心
when reading food labels however.
当我们读食物商标时
If you see a label claiming 0 grams of trans fat
如果你看到一个商标上注明含有0克反式脂肪
you may want to take a look a closer look
这时应当更进一步详细查看
at the ingredients list. If the product contains
营养成分列表，如果这个产品每剂含有
less than 0.5 grams of trans fat per serving,
0.5克以下的反式脂肪
the label can legally claim that
商品商标才可申明
it contains 0 grams of trans fat.
含有0克反式脂肪
If the ingredients list partially hydrogenated
如果营养成分中列出了部分氢化的植物油
vegetable oils or hydrogenated vegetable oils,
或者氢化了的植物油
there is a chance that it will contain
有可能该产品含有
some trace amounts of trans fat
一些反式脂肪
and if you consume multiple servings
如果你服用多剂
of that particular food, you may still be getting
这种产品，你也许
a fair amount of trans fat in your diet.
从饮食中获取了一定量的反式脂肪
The greatest dietary contributors of trans fats
含有反式脂肪最多的食物是
are foods such as cakes, cookies, crackers and pies
蛋糕，甜饼干，咸饼干和馅饼
that are made with hydrogenated vegetable fats.
这几种食物都应当是用氢化的植物油制作的
New labeling laws require that trans fats be listed
新商标法规定，反式脂肪必须列入
on the nutrition facts panel
营养表
have forced these companies to change
这使得食品公司不得不努力改变
their formulations in an effort to reduce trans fats.
自己的配方来减少反式脂肪
Animal products naturally contain
动物产品都含有
a small amount of trans fat which also contributes to
少量反式脂肪，这些产品有助于
the consumption of these fats in the American diet.
增加美国饮食中脂肪的含量
It is recommended that you limit foods
建议大家控制食用
that contain trans fat for a healthy diet.
含有反式脂肪的食物，以实现饮食健康
Now that you know which fats should be the focus
既然大家现在知道哪些脂肪应当重点加入
of your diet, it is quite simple to make small adjustments
自己的饮食中，对自己的饮食做些小小的调整就很简单了
in your diet to improve your fat intake profile.
这样可以提高自己的脂肪摄入量
For instance, choosing lean cuts of meat
例如，选择食用瘦肉
will reduce saturated fat intake.
可以减少饱和脂肪的摄入
Fish and poultry are both great alternatives to red meat
鱼肉和家禽肉都是很好的红肉替代品
and in choosing fish you will also be getting some
选择食用鱼肉，你可以摄入一些
of the important omega 3 fats.
重要的欧美加3脂肪
Likewise using a small amount of oil in place of butter
同样，用少量的植物油来替代黄油
or margarine can offer a healthier fat source.
或者人造黄油可以提供更加健康的脂肪来源
When using oils it's important to use a variety
食用油类时，应当使用各类
as a fat composition of each one is different.
不同的油类
Because of the high caloric density of fats
由于脂肪的热量很高
and the evidence that diets high in fat
而且有证据表明脂肪含量高的食物
increase risk of chronic disease, it is generally wise
能够提高患慢性疾病的风险，通常明智的做法是
to keep fat intake within a healthy range.
将脂肪摄入量保持在健康的范围内
A diet that contains 30% of calories from fat
含有30%的脂肪热量的饮食
is thought to be best for the general population
一般视为对普通人益处最大
but those at risk of heart disease
但是有可能患有心脏病的人
may try to reduce fat intake to 20%.
应当将脂肪摄入量减至20%
It is very important not to totally
很重要的一点是，不应将
eliminate fat from the diet, especially for children
脂肪从饮食中完全去除，特别对儿童和青少年来说
and teens because fat has an important role with brain,
因为脂肪对大脑
muscle and bone development.
肌肉和骨骼发育很有帮助
Athletes should also maintain adequate fat intake
运动员也应当保证足够的脂肪摄入量
for energy and tissue repair.
以保持精力，修复组织
There is much confusion about good fats and bad fats
很多人在辨别有益脂肪和无益脂肪是感到很困惑
but a general rule is to sparingly use a variety of fats
但一条通用法则是少量服用各类脂肪
to ensure a healthy balance.
以保持健康
