All about Fats

Saturated fat

Saturated fat is solid at room temperature, which is why it is also known as "solid fat." It is mostly in animal foods, such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter. You'll find tropical oils in many snacks and in nondairy foods, such as coffee creamers and whipped toppings. Foods made with butter, margarine, or shortening (cakes, cookies, and other desserts) have a lot of saturated fat. Saturated fat can raise your cholesterol. A healthy diet has less than 10% of daily calories from saturated fat.

Unsaturated fat

Unsaturated fat is liquid at room temperature. It is mostly in oils from plants. If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Try to eat mostly unsaturated fats. Monounsaturated fat and polyunsaturated fat are types of unsaturated fat. 

• Monounsaturated fat: This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high. But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol.
• Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
  • Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury. A healthy diet includes 8 ounces or more of these types of fish a week, averaging 250 mg a day of these omega-3 fatty acids.1
  • Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil.

Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

Canola oil boasts one of the lowest levels of saturated fats. That can make it a good choice to help your heart health.

Cooking Tip: This oil has a medium-high smoke point. Use it for baking, oven cooking, and stir-frying.

Flaxseed and wheat germ oils

These seed-based oils are rich in omega-3 and omega-6, which may help lower blood pressure.

Cooking Tip: These are no-heat oils, making them good choices for salad dressings and dips. Just be sure to watch your portions.

椰子油，90%以上的饱和脂肪，在饱和脂肪需要限制的年代，除非用来代替其他饱和脂肪的使用（煎炸烘培什么的），它的脂肪酸比动物来源的饱和脂肪还是稍微好一些的。

黄油，牛油，动物来源，饱和脂肪。

棕榈油，比椰子油好一点，多了一些单不饱和脂肪。

猪油，类似于棕榈油，多了一点多不饱和脂肪酸，但是比例依然失调。

橄榄油，最高的单不饱和脂肪酸，地中海饮食中橄榄油有很高的地位，但是主流营养学家还是认为，除非你完全按照地中海模式吃，同时也摄入了很多的蔬菜水果和鱼类，因为橄榄油中的其他油溶性物质也有相应的健康效应。并且，如果你饮食中的坏脂肪没有被移除，那么额外增加的橄榄油消费并不能改善你的健康状况，只有可能增加了额外的热量而已。单不饱和脂肪酸 monounsaturated fat推荐构成日间总热量的10%.单不饱和脂肪酸广泛存在于自然界中，如果你的饮食足够天然，来源也很丰富，也没有特别避开任何脂肪，你基本上不用考虑这个脂肪酸的缺乏，而且它的摄入耐受程度也很好，例如地中海饮食中由单不饱和脂肪酸提供的每日热量可以达到30%的上限！

而多不饱和脂肪酸是目前的研究热点，多不饱和脂肪酸polyunsaturated fat推荐构成日间总热量的10%.首先它是必须脂肪酸，也就是说不能被合成，缺乏之后会产生相应的症状。其次，它们在体内会分化成必须的信号因子，那就是涉及到炎症的前列腺素，不同的多不饱和脂肪酸分化成的前列腺素不一样，其中omega-3 脂肪酸分化成抗炎性的因子，而omega-6脂肪酸分化成炎性因子。

必要的炎症反应，是机体自我保护的方式，但是现代饮食中过多的omega-6不仅会导致炎症因子产生增多，而且同时会抑制omega-3分化出的抗炎因子的产生。所以，我们需要omega3/6之间的平衡，这个平衡曾经被认为是1：10，但是近来的研究继续上调这个比值变成1：4-6。

Omega-6脂肪酸来源：

亚油酸：种子，坚果，植物油（玉米，面子，红花，芝麻，大豆，葵花籽）猪肉脂肪。

Omega-3脂肪酸来源：

亚麻酸：植物油（菜籽，亚麻籽，大豆，核桃，米糠，由菜籽或大豆制成的奶油）

坚果和种子（亚麻籽，核桃，大豆），大豆

EPA/DHA：人乳

鱼/海产品：>500mg/100g，欧洲鲈鱼，鲱鱼，马鲛鱼，牡蛎（野生），三文鱼，沙丁鱼，智利鲈鱼，鳟鱼

Omega-3脂肪酸是很好的抗氧化成分，但是它的来源较稀少，植物中的亚麻籽主要是亚麻酸，这个脂肪酸需要在体内转化后才能变成DHA和EPA，直接能被人体利用的DHA和EPA目前在自然界只有一些深海鱼类和藻类中才含有，这就是鱼油制剂如此热门的原因。

菜籽油的优势是omega3/6大约是1：3左右，能够扭转日常生活中的失平衡，也就是国外最推崇canola的原因。

花生油，基本上没有omega3全部是omega6。

红花油，极高比例的omega6 几乎毫无omega3，所以现在出了高油酸版本，也就是增高单不饱和脂肪酸比例的红花油。

葵花籽油，omega3消失无影踪，类似红花油，现在也有高油酸版本。

玉米油，同红花油和葵花籽油，组成比例类似。

大豆油，omega3终于出现了，和omega6的比例类似于1：7-8.

核桃油，更为理想，应该是omega3/6最平衡的一种油。

棉籽油，类似于葵花籽油，但是饱和脂肪更多。

亚麻籽油，植物界omega3含量的王者，含量达一半以上。

鱼油，类似0.7：1：1，omega3略高。

另外还需要强调一点就是，各种油对高温的耐受程度，不饱和的程度越高，越不耐高温烹饪，容易被氧化，猪油和椰子油，棕榈油适合高温煎炸，而菜籽油就比橄榄油要娇气，而最娇气的就是亚麻籽油，最好凉拌。但是亚麻子油一般有一点味道，也可以用单纯吃亚麻籽粉和核桃代替，亚麻籽中的蛋白和纤维也是很好的营养来源。

附：烹饪温度与油脂使用

耐热性要求*****：油炸，满锅油烟的爆炒、过火炒等。适合选择牛油、猪油、黄油、棕榈油等饱和脂肪酸高、非常耐热的油脂。

耐热性要求****:干煸、煸炒、较长时间油煎，烧烤等。可以选择各种动物油、棕榈油、花生油、米糠油、茶籽油、各种调和油。调和油配制的时候通常会考虑到炒菜的温度要求，脂肪酸比例均匀一些。

耐热性要求***:普通短时间炒菜、红烧、烤箱烤制等，最多只有少量油烟。适合用花生油、米糠油、茶籽油、各种调和油、不含叶绿素的橄榄油（油脂颜色为淡黄色，特殊气味淡）、葵花籽油、玉米胚油、大豆油等。

耐热性要求**:极短时间炝锅、炖菜、煎蛋、做各种非油炸面点等。温度不超过180℃且时间很短。可以用花生油、玉米胚油、葵花籽油、大豆油、葡萄籽油等常见油脂。葡萄籽油虽然含不饱和脂肪酸高，但它抗氧化物质较丰富，极短时间加热可以耐受。

耐热性要求*:焯煮菜、蒸菜、做汤等，温度不超过100℃。可以用亚麻籽油、紫苏籽油、核桃油、芝麻油、小麦胚油、葡萄籽油、未精炼的初榨橄榄油等

Angelina hk

巴黎ANGELINA 當屬Rue De Rivoli 那裡間連Coco Chanel都是座上賓，香港的餐廳則半掩於是連卡佛化妝專業櫃後；望前有維港海景、開揚寫意，座后則不失Belle Époque風格，氛圍中充滿巴黎的復古精致。

頭牌推介 Old-fashioned hot chocolate "L 'Africain" ($88)，L’Africain的起源，L’Africain由至少三種非洲可可豆巧妙混合配搭而成的，所以名命為L’Africain。據說這裏的朱古力由總店預先按傳統配方調校而成，再運到香港用特別朱古力機處理，因此冷熱都濃郁甘香，味道分別不大。香濃稠滑的熱朱古力甜度適中、香濃美味得來很順喉，不失水準！僅次於日本Ladurée，注意每瓶熱朱古力都會配有一壺Chantilly忌廉，放心加吧，后者反而起了稀釋作用，讓前者不致太甜（其實已甜到漏）

招牌Mont-Blanc($90)，這由 Meringue, whipped cream, chestnut cream vermicelli 即蛋白脆餅和鮮忌廉铺上栗子蓉，即刻食得出是栗子做的，同時忌廉交才相輝映。先入濃度適中的栗子味，入口香甜軟糯，下層為蛋白脆餅，令綿滑口感中添上一份香脆，不過偶有雪櫃時間太長就會比較乾，總體來說在香港還是不錯的了(除了自己做的和cova的更好)。

Vendome，以脆的白克力做外殼，看上去好像雞蛋，食時要先用匙羹敲爛才可。內裡帶檸檬餅乾、草莓醬及牛乳糖mousse的特別組合，味道可口，層次豐富，不妨試試

其他推薦

此外，店內還有Macron、法國朱古力、醬料等，

餐品不太穩定所以暫時不推薦

Éclair 泡芙

Flora （限定）

Scratch kitchen in Toronto

A stone oven inherited from previous tenants is put to good use baking breads and finishing dishes like the Fat Daddy pancake skillet. As far as pancakes go, this one is excellent. The single, plate-sized flapjack is fluffy and perfectly crisped around its perimeter. The dough is studded with poached anjou pears and the whole thing is sprinkled with confection sugar, smothered in maple syrup then topped in house-made Concord grape jelly and a generous knob of butter.

技能get√ | 自制“沼夫三明治”，你也可以！

“沼夫三明治”（沼サン），又称“卷心菜沙拉三明治”，据说是日本陶艺家大沼道行的太太为他特别制作的爱心早餐。它是最近日本三明治界的新宠，在Instagram圈里传得异常火热，只要在制作普通火腿芝士蛋三明治时在中间塞进满满的卷心菜沙拉就算完成，制作起来零难度，而且吃起来香浓美味，一口咬下去的那种满足能让一整个早上都元气满满。虽然用了不少沙拉酱，但毕竟蔬菜也是放得多多的，吃起来还是很心理平衡的。

做法：

材料：吐司切片2片、培根1-2片（可用火腿或其他肉类）、芝士1片、水煮蛋1个、卷心菜1/5或1/4个、蛋黄酱及其他喜欢的沙拉酱适量、盐少许、黑胡椒少许。

Step 1:

将卷心菜叶洗净沥干水后切细丝，然后拌入适量的蛋黄酱。

Step 2:

在其中一片吐司切片上放培根和芝士，然后送进烤箱180度烘烤3-5分钟至芝士融化，吐司略呈金黄酥脆。（具体烤多长时间要根据烤箱的火力而定。）

¤如果你没有烤箱，也可以这样：

1.吐司不烤，直接用。

2.用多士炉把吐司烤香，然后趁热放上一片芝士，再盖上煎好的培根或火腿。

3.平底锅中抹薄薄一层牛油，然后中小火煎一下吐司再用。

Step 3:

吐司出炉后，在没有放培根和芝士的吐司上抹一层你喜欢的酱料（我用的是黄芥末酱，这样子配拌了蛋黄酱的卷心菜沙拉味道会很搭，但你也可以用其他的），然后码放上切片的水煮蛋，撒一点点盐和黑椒，接著铺上厚厚一层卷心菜沙拉即可。

*觉得水煮蛋麻烦的话也可以用煎蛋，但是因为这里本身用了不少沙拉酱，配煎蛋会比较油腻，所以更推荐用水煮蛋切片。

Step 4:

放完食材后就是这个样子，喜欢的话可以放小编上图这里两倍的蔬菜。接下来小心快速地将放了芝士培根的吐司盖在另一片上，然后从中间一分为二就可以开吃了。

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Quiz: Myths and Facts About Protein vol.2

Q7

Too much protein can be unhealthy.

You answered: True

Usually, it's not a big deal to eat more protein than you need.  But eating more protein means more calories which can lead to weight gain. And if the protein is from meat or other animal sources, it might be high in saturated fat, which can lead to high cholesterol and heart disease. Too much protein can also cause problems if you have medical conditions, such as kidney disease or diabetes.

Q8

A "complete" protein is also known as:

You answered: A high quality protein

Complete, or high quality proteins, are packed with specific amino acids. Amino acids are the building blocks of proteins. There are about 20 different ones. Your body needs them all, but can only make some. The rest have to come from your diet. Those are known as "essential" amino acids.  Complete proteins have all nine essential amino acids.  Eggs, cheese, and meat have complete proteins.

"Incomplete" protein sources are low in one or more essential amino acids. Beans and tofu are good but incomplete sources of protein because they contain lower amounts of some essential amino acids.

Q9

Women shouldn't have soy protein.

You answered: False

Some women worry about a plant-made estrogen found in soy. But experts say soy protein is a good low-fat option instead of high-fat, animal-based proteins, like red meat. The key is to be smart with portions. Keep soy between two and four servings a week.

Soy comes from soybeans. You can find it in soy milk, tempeh, edamame, and tofu. Whole soy gives you all the essential amino acids, just like protein from animal sources. It is also used instead of meat in some vegetarian dishes.

Q10

Our bodies are good at storing protein to use later.

You answered: False

Our bodies don't store proteins the way they store carbs and fats. That's why you need a steady supply of protein every day.

Q11

You can help build muscle by eating protein right after a workout.

You answered: True

Protein can help repair muscles after working out. Many studies show that having high-protein foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient to strengthen muscles is carbohydrates.

Q12

Whey protein is high in fat.

You answered: False

One reason people like whey protein is because it’s low in fat. Whey has proteins that are easy to digest. Some studies show that whey protein may also be good for your immune system.

Q13

Which of these are in the USDA’s MyPlate protein food group?

• a

  Seeds

• b

  Nuts

• c

  Beans and peas

• d

  All of the above

The USDA’s MyPlate program includes as protein all foods from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Beans and peas are also part of the vegetable group.

Q14.

Most Americans don't eat enough protein.

You answered: False

Most Americans get all the protein they need from their diet. In fact, most of us get more than enough. Vegetarians -- especially vegans -- may not get enough because plant-based proteins can have low amounts of some amino acids. Older adults may also need to make sure they get enough protein, because it can be easy to lose muscle as we get older.

Q15.

You can find protein in:

Protein comes in all kinds of interesting foods. You can find it in meat, of course. But you can also get protein from nuts and seeds, beans and peas, and eggs.

Q16

Which could mean you're not getting enough protein?

You answered: All of the above

Most people don't need to worry about eating enough protein. However, strict vegetarians, vegans, and older people should know the signs of too little protein. These include recent weight loss, tired muscles, and a drop in your muscle strength

Q17

A high-quality protein diet can help lower your chance of heart disease.

You answered: True

Most Americans get about 12% to 18% of their calories from protein. To be healthier, eat more fish, chicken, beans, and less red meat. Also, swap your refined carbs for these healthier proteins. That means more protein instead of foods like white bread and white rice.