Aim for healthier omega 3 fats and higher carb intake.

努力摄取更健康的不饱和脂肪酸和更高的物。

Mediterranean cooking uses smaller amounts of saturated fat and higher amounts of unsaturated fat, mostly in the form of olive oil.

地中海饮食烹饪中少用饱和脂肪，多用不饱和脂肪，其中橄榄油是用得最多的不饱和脂肪。

They are also a good source of unsaturated fat.

它们也是不饱和脂肪的良好来源。

STEP 3 Eat mostly " good" or unsaturated fats found in nuts and avocados -- or cook with vegetable oils like olive, canola, and corn oil.

使用大部分是“好的”或不饱和脂肪的食物，大部分不饱和脂肪存在于坚果和鳄梨中——或者用菜由烹煮，例如橄榄油，菜籽油和玉米油。

You'll find it in leafy greens, too-in greater quantities, in fact-but in me the built-in presence of my monounsaturates helps the body absorb it, eventually shuttling it to the brain.

绿色菜中也含有叶黄素，且含量更多。但在我体内，单不饱和脂肪酸的存在帮助身体吸收它，最终把它运送到大脑。

Not so fast, unsaturated fat has a lower melting point and so its natural state is less solid, like vegetable oil.

别这么快下定论。不饱和脂肪的融点比较低，所以它在自然状态下不那么容易凝固，就像植物油一样。

To avoid complementary color schemes that are too simplistic, add some variety by introducing lighter, darker, or desaturated tones.

为了避免过于简单的配色方案，可以通过引入浅色、深色或不饱和的色调来添加一些多样性。

In fact, that's where omega-3s come from, they don't come from fish.

际上这也是ω-3不饱和脂肪酸的来源， 并不是来自鱼。

The problem with the polyunsaturated fatty acids in vegetable oils is that because of their structure, they are unstable.

菜油中包含的多元不饱和脂肪酸，学结构极不稳定。

An extensive study found that replacing a small percentage of calories coming in from saturated fats with calories from unsaturated fats, reduce the risk of death, heart disease, and a number of neurodegenerative diseases.

一项广泛研究发现，将饱和脂肪带来的卡路里中的一小部分替换成来自不饱和脂肪的卡路里的话，就能降低死亡、心脏疾病，和其他神经变性疾病的风险。

Hey mate, I just saw your latest title. What's with all these desaturated Shooters? Huh? Desaturated Shooters?

嘿，伙计，我刚看了你的最新标题。不饱和的枪手是怎么回事？哈? 不饱和的枪手？

Another tragic consequence of replacing saturated fats with polyunsaturated vegetable oils is losing out on the heart-protective effects of the fat-soluble vitamin, vitamin K2, found in animal fats.

将饱和脂肪换成富含多元不饱和脂肪的菜油，将带来另外一个恶果：失去脂溶性维生素 K2 的心脏保护作，用而动物油脂里富含维生素 K2。

My plentiful poly- and monounsaturated fats, along with my enviably high level of omega-3s (I'm the only nut with significant amounts of them), really are essential for cognitive health.

我有丰富的多不饱和脂肪和单不饱和脂肪，还有我那令人羡慕的高平的欧米加-3脂肪酸(我是唯一一个含有大量欧米加-3脂肪酸的坚果)，对认知健康真的很重要。

It has more protein and about the same proportion of polyunsaturated fatty acids.

它含有更多的蛋白质和大致相同比例的多不饱和脂肪酸。

It can be divided into two main groups - saturated and unsaturated.

它可以分为两大类——饱和的和不饱和的。

Like, I'm not getting into the medical details of the difference between saturated and unsaturated.

就像，我不会深入了解饱和脂肪和不饱和脂肪之间的区别的医学细节。

But how do fish make omega-3 polyunsaturated fatty acids anyway?

那么，鱼类究竟是如何制造欧米伽3多不饱和脂肪酸的呢？

And when you change their diet, because like I said, Cows have the ability to biohydrogenate and they kind of control the polyunsaturated fats.

当你改变它们的饮食时，正如我所说，牛具有生物氢的能力，它们能一定程度上控制多不饱和脂肪酸的含量。

Margarine has had hydrogen added to a normally unsaturated fat, and that hydrogen if you add it here can straighten it out.

人造黄油中添加了氢气至通常为不饱和的脂肪中，这些氢气若在此处加入，可使脂肪分子变直。

Well, almost all natural, unsaturated fats are cis- fats, which our bodies are prepared for and know what to do with.

好吧，几乎所有的天然不饱和脂肪都是顺式脂肪，我们的身体对此有准备，并知道如何处理。