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耐力运动员的饮食【四】脂肪的分类

“脂肪”远不是想象中的那么简单,关于脂肪也有三种分类,而这三类脂肪各司其职,摄入必须要合理的匹配。否则即使每天狂吃所谓的“低脂”食物,依然难以做到健康饮食。

低脂食物还长胖

关于如何均衡,我们还需要再详细科普一下。

我们摄入的膳食脂肪依据它们的化学组成形式,分为3种:
1)单不饱和脂肪酸 (Monounsaturated Fat)
也被称作为omega-9,它可以有效降低癌症、心脏病和肥胖症的患病几率,而备受推崇的地中海饮食(Mediterranean,泛指希腊、法国和意大利等地中海沿岸各国,以蔬菜水果、鱼类、五谷杂粮、豆类和橄榄油为主的饮食风格)的最大优点就是它含有大量的单不饱和脂肪酸。研究发现,经常食用高含量单不饱和脂肪酸的人体内的高密度脂蛋白(有益胆固醇,HDL)的含量较高,而低密度脂蛋白(坏胆固醇,LDL)含量较低,心血管自然就更健康。另外omega-9还可以有效抵抗体内炎症,抵消饱和脂肪酸所带来的不良影响,更为重要的是,它还非常稳定,不易氧化,易于储存和烹饪。

含单不饱和脂肪酸丰富的食物包括了牛油果、杏仁、夏威夷果和橄榄油(记得要选择特级初榨橄榄油Extravirgin Olive Oil,它是精选最佳成熟期收获的橄榄果,以物理压榨而成,不经加热和化学处理,完整保留了天然的营养成分)。

2)多不饱和脂肪酸(Polyunsaturated Fat)
最主要的两种分别是omega-3和omega-6,它们为健康身体所必需,但是人体无法自身合成或储存,只有通过每日饮食补充。

omega-3里包括DHA和EPA,EPA具有清理血管中的垃圾的功能,俗称"血管清道夫";DHA具有软化血管、健脑益智、改善视力的功效,俗称"脑黄金”。omega-3只存在于少数草类植物(亚麻、海藻等)和部分食草的动物(深海鱼类等)。

omega-6能协调荷尔蒙水平,有益于皮脂腺的新陈代谢,保持肌肤健康。少量的omega-6有益健康,但大量食用是十分危险的,而且它非常不稳定、容易氧化,储藏不当或高温烹调就会变成化学自由基,对人体的细胞造成伤害,加速衰老,并产生坏胆固醇。omega-6主要存在于各种蔬菜油(如豆油、葵花籽油、玉米油和花生油)、黑加仑子、琉璃苣和月见草油中。

3)饱和脂肪酸(Saturated Fat)
在所有的膳食脂肪中,饱和脂肪酸声名一直最狼藉,然而饱和脂肪酸对于能量供给、激素产生、细胞功能和脑部运作而言,起到了非常关键的作用。饱和脂肪酸也有很多种:
- 棕榈酸(Palmitic acid):在乳制品中大量存在,牛油、乳酪、牛奶及肉类均有着这种脂肪酸,它们会提升人体的胆固醇水平。体内棕榈酸浓度高,可能是II型糖尿病、心脏病、中风的征兆,但事实上只要你均衡你的脂肪摄取,棕榈酸并不是健康的罪魁祸首。
- 花生四烯酸(ArachidonicAcid):我们把它简称为AA。少量的AA有益健康,特别是对大脑和正处于体格发育黄金期的小宝贝们,而太多的AA则反而有害,它会引发炎症、骨骼流失和身体疼痛。AA存在于乳制品、蛋黄、肉类和贝壳类中。
- 硬脂酸(Stearic Acid):即十八烷酸,它十分有益于人体的免疫系统。硬脂酸大量存在于可可油和草饲牛肉中,而且它还能转变为健康的单不饱和脂肪酸。
- 月桂酸(Lauric Acid):即十二烷酸,它对于人体能量的供给至关重要,而且它还具备抗病毒和抗菌的作用。椰子油富含的饱和脂肪酸就是月桂酸(同时还含少量的多不饱和脂肪酸),所以也是一款烹饪的理想用油。
* 动物一般含有较高的饱和脂肪酸,但有一个关键的判断标准:就是它吃什么,决定了它脂肪酸好坏的水平。草饲牛肉比谷饲牛肉含更多有益的脂肪酸,野味的脂肪酸肯定比工厂里大规模饲养的家禽好;同样的道理,植物所含的脂肪酸好坏水平是由土壤决定的,天然的肥料肯定把化肥盖过去了,所以应尽量选择有机的食用油。

单不饱和、多不饱和和饱和这三种脂肪酸在食物中是并存着的,可能某些食物的某一种含量比较突出,但基本上都是并存的,很多人会惊讶于一块牛排里有一半的单不饱和脂肪酸,一半的饱和脂肪酸和少量的多不饱和脂肪酸。

希望大家不要看晕乎了,但你会发现没有绝对的好坏之说,重要的还是要找到平衡点,其实健康的摄取只要你关注上面众多酸里的3种即可,让我们用ABC来简单表示:
A脂肪:omega-6,在人体中会被转化成1类花生酸,产生抑制炎症的化学成分
B脂肪:AA,在人体中被转化成2类花生酸,产生促进炎症的化学成分
C脂肪:omega-3,在人体中被转化成3类花生酸,产生抑制炎症的化学成分

看上去B脂肪是坏的,它会促使炎症,但就像前面所述的,它对人体也是必需的,只有过量才会起负作用,而且炎症和疼痛对人类而言也并不是绝对的坏事:炎症发生,才会调用A脂肪和C脂肪的转换来抵御;疼痛发生,马上会提醒人们要注意自己的身体状况。

这里要注意的是,A脂肪在人体转换过程中会变成B脂肪,而且转换所得竟然比你吃下去的B脂肪还要多,所以必须要避免蔬菜油和其它omega-6油品,而这些油被大量使用在餐厅和很多包装食品中。

所以我们的原则如下:
1)A、B、C三种脂肪要按相同的量来吃:当然不强求每一顿都很严格,但尽量在每天或每周的饮食中,将这个原则落实,这也就意味着多不饱和脂肪酸(A+C)与饱和脂肪酸(B)的摄取比例为2:1,而通常我们会看到5倍、10倍,甚至是20倍的不健康比例,这也是为什么传统的美式饮食会让人广受慢性炎症和疾病的困扰(如果你不吃肉或乳制品,则A和C对半吃,因为之前有提过,一部分的A会转换成B);
2)避免所有的蔬菜油和精细碳水化合物:精细碳水会导致胰岛素上升,从而引发A脂肪转变成为B脂肪,而可以起到抑制转换的作用的食物有鱼油中的EPA和生芝麻油;
3)保持一个健康的生活习惯:有一些因素会抑制A转换成1类花生酸和C转换成3类花生酸,但却不抑制B转换成2类花生酸,这些因素包括:缺乏维生素和矿物质、摄入了反式脂肪、蛋白质摄入不足、压力过大和年龄上升。

所以,通过日常饮食,获取充足的营养素,避免坏脂肪的同时,还要避免过大的压力,在烹饪中:
1)只使用橄榄油、黄油、酥油(精炼的奶油)、椰子油或猪油;
2)避免所有的蔬菜油和omega-6油品(如豆油、葵花籽油、玉米油和花生油)及反式脂肪(人造黄油和其它加工过的脂类和油类);
3)omega-6和omgea-3的摄取比例要均衡。

最后让我们来讲讲到底吃多少?低脂饮食不仅无法保证摄取足够的必需脂肪酸,而且必然会导致ABC的摄入不均衡;高脂饮食,例如爱斯基摩人和崇尚地中海饮食的人,通常脂肪占整体卡路里摄入的40%以上,而他们往往更健康。所以很多健康专业人士建议每日的脂肪摄入比例不低于30%,有些人可能需要35%或40%,但这不是一个死原则,通过你自己对日常饮食的实践来找到最适合你身体的,因为每个人的饮食都应该是订制的,就如同你的训练计划一样。

耐力运动员饮食的系列文章:

耐力运动员的饮食【一】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_1/
耐力运动员的饮食【二】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_2/
耐力运动员的饮食【三】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_3/
耐力运动员的饮食【四】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_4/
耐力运动员的饮食【五】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_5/

延伸阅读:
爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

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