it can seem like a hype factory design more generate clicks then to generate

它就像一個複雜的工廠設計圖，大家想了解的，不是工廠如何蓋，而是如何運作

understanding people want to hear what to eat and what not to eat in order to

大家會想要得知更多關於飲食上，該吃與不該吃的東西

be healthy

為了變得更健康

the problem with that is that it's complicated it's too complicated to fit

問題就是這太複雜啦，我無法寫一個大標

into a headline eating lots of fat will make you unhealthy but so will eating

例如吃太多脂肪有害健康，但其他東西攝取過多

lots of anything studies show that cutting fat intake is useless when

同樣會造成不好的影響，研究顯示，減少脂肪攝取量對於減重是沒用的

attempting to help people lose weight if those calories are replaced by something

因為卡路里也能以其他媒介產生

else which they tend to be

不管任何方式

now that is relatively straightforward chemically but it's boggled dietary

現在有個與化學直接相關的物質，它讓大家在飲食上都卻步了

scientists and especially journalists writing about it for decades but the

科學家，尤其是記者，幾十年來持續撰寫飲食文學

basics of what we understand aren't that complicated

但其實我們印象中的飲食文學並沒那麼複雜

so let's get to the heart of fat

一起來探索脂肪的奧秘

fats are molecules that organisms used to store energy they are very good at

脂肪是有機物用來儲存能量的分子，分子的功能就是儲存能量

that and so they can be converted into lots and lots of energy for running an

很多脂肪會被轉換成龐大的能量，為了讓有機體正常運作

organism

whether it's a seed growing into a plant or a neuron firing in your brain

無論是種子發芽或是神經元的傳導

but basically the first thing to know about fat is that it is energy dense so

有件重要的事情你必須知道，脂肪是能量的主要來源

per gram of fat has more than twice the energy of protein or carbohydrates

每一克脂肪等於兩克的蛋白質或碳水化合物

that's like everything we eat are made of chemicals and those chemicals are

我們吃下去的東西是化學物質所組成的，那些化學物質

primarily composed of long chains of carbon atoms each of those carbon-carbon

主要是由碳原子鏈結而成，每一串碳鏈

bonds can be broken by your body and converted into usable energy the energy

都能被身體分解並轉換成有用的能量

density of fat combined with the fact that people who ate high-fat diets tend

脂肪的高能量對人們的認知產生影響，「攝取高脂肪的食物是不健康的」

to be less healthy was the original cause of the anti-fat craze that started

結果那些反脂肪的狂人

in the sixties and continues at least to some extent today but it turns out that

從60年代開始反對到現今，然而

fats are not inherently bad for you indeed they are an absolutely necessary

脂肪不是壞東西，它在我們的飲食中扮演著重要的角色

part of the diet but there are definitely some fat that promote health

某些脂肪對健康有非常大的幫助

more than others and some that are downright dangerous

比起其它物質，不過某些脂肪是不合格的

you've heard of the main categories get to trans saturated or unsaturated

你大概有聽過反式脂肪、飽和脂肪、不飽和脂肪

hydrogenated polyunsaturated omega-3 all of these words are chemistry terms that

氫化脂肪、多元不飽和脂肪、三酸甘油脂，這些都是化學術語

get talked about a lot without discussing what they mean like at all

說那麼多又完全沒解釋

but this is a show so let's go there carbon has four unpaired electrons so

就由我來解釋給你聽吧，碳原子有四個不成對的電子

each carbon likes to bond to 4 other things this is methane carbon bonded to

每個碳原子可以分別鏈結四個元素，這是甲烷，一個碳

four hydrogen's and yes I'm using snatam Barrett a Siam's molecular modeling kit

和四個氫，沒錯我用的是snatam Barrett的牌子，泰國製的分子模型

which I'm really excited about if the carbon is in a saturated carbon chain

我很興奮，這個是飽和碳鏈

two of those things will be other carbons unless it's the end of the chain

碳元素四個鍵結中，有兩個會連接著碳元素，除非碳元素在整條鏈的末端

and two of those things are going to be hydrogen if this is what the carbon

另外兩個鍵結則連接著氫元素，如果整條碳鏈

chain looks like with a bunch of carbon atoms each bonded to two carbons and the

看起來像這樣，每個碳原子連接兩個碳元素

two hydrogen's that is a saturated fat which tend to be solid and are mostly

和兩個氫元素，稱作飽和脂肪，是固態的

made by animals though also coconuts the thing that saturated fats are saturated

且動物油通常是這種類型，當然椰子是例外

with is hydrogen

它是氫化飽和脂肪

every carbon is bonded to two of them except for the last which is bonded to

每個碳原子都有兩條碳鏈，除了末端的碳原子有三條

three and unsaturated fats are not saturated they have fewer hydrogen's how

不飽和脂肪之所以不飽和是因為氫元素變少了

they've got at least one double bond between two carbons in the chain each

整條碳鏈中，至少一個雙鍵出現在兩個碳原子之間

double bond means to fewer hydrogen's so unsaturated fats don't have as many

雙鍵出現代表氫元素會變少，所以不飽和脂肪的氫元素比碳鏈的氫元素

hydrogen's as they could have / carbon atom and this is not as minor a change

還少，但這不代表不飽和脂肪是次要的

as it might sound single bonds can rotate around their axis no problem but

單鍵似乎可以旋轉，沒問題

double bonds lock a structure into place and that double bond can either lock the

雙鍵則讓整個結構更加穩固，結構可能是彎曲的

chain into a kink or lock it straight in nature a double bond in a fat chain

也可能是直線的，雙鍵在脂肪鏈中

almost always

總是

locks it into a king this prevents the fat molecules from stacking into

連結最厲害的元素，這避免脂肪分子堆疊成

lattices making them more likely to be liquid at room temperature so

格子狀並使分子在室溫下變成液態

unsaturated fats tend to be liquid making them oils and come mostly from

不飽和脂肪是液態油脂

plants and fish the case configuration is called the cis isomer

通常會在植物和魚身上看到這種配置結構，稱作順式易構物

and the straight one is the trans isomer what isomer just means

直鏈則稱作反式異構物，同分異構物的定義是

that the molecules have the same chemical formula but are different

分子有同樣的化學式，但不一樣的外型

shapes and the different shapes matter a lot

而不一樣的外型，當然有不一樣的特色

saturated fats are less healthy than unsaturated fats because they packed

飽和脂肪相較於不飽和脂肪，是較不健康的，因為飽和脂肪

together easily and conform plaques in your arteries and can also interact with cholesterol

容易黏著在一塊，在充滿血小板的動脈中適應力強，跟膽固醇易形成交互作用

making it build up in your bloodstream cis unsaturated fats which

造成飽和脂肪在血液中無限擴增，順式不飽和脂肪

the rest of the world just calls unsaturated fats don't stack well and so

也被稱為不飽和脂肪，不易黏著在一塊

don't form plaques so that difference exists but it isn't as big as we used to

也不會形成血小板，所以也不會互相影響，但它們存在的空間沒有我們想像中大

think it was it turns out that our bodies are pretty good at dealing with

人體很擅長處理

whatever we throw at it as long as it's fairly familiar worse by far are the

我們丟給它的東西，目前為止我們得知最糟的物質

trans unsaturated fats

就是反式脂肪

these are almost all manufactured by adding hydrogen's or partially

由加上數個氫元素或部分氫化物

hydrogenated some unsaturated fat like soybean oil so trans fat and

某些不飽和脂肪像是大豆油所製成，所以反式脂肪

hydrogenated fats are the same thing

和氫化脂肪是一樣的東西

one refers to the process through which they are created in the other their

只是以不同的方式呈現

chemical structure

他們的化學式

these are fat that have double bonds and stack well in fact they stack even

這些是帶有雙鍵的脂肪且易黏著，黏著力比

better than saturated fats and our biochemical systems are designed to

飽和脂肪更強，人體的生化系統之功能在於

break them down and they interact badly with cholesterol a two percent increase

瓦解它們，它們跟膽固醇交互作用相當強，每天攝取百分之二

in daily intake of trans fat corresponds with a twenty-three percent increase in

的反式脂肪相當於有百分之二十三的機率

the chance of heart disease amazingly they were initially seen as a healthy

會罹患心臟病，很令人震驚的是，它們剛起初居然被視為

alternative to saturated fats and are now in the process of being completely

可替代飽和脂肪的健康物質，現在經過一些立法程序

banned in America now even inside these categories there's a ton of variation

在美國已成了禁品，但這些物質依然有百萬種的變換方式

and inside that variation comes more active areas of research which is less

為了這些變換方式，某些地帶不知名的研究

known for sure

仍在如火如荼的進行中

polyunsaturated fats are fats with more than one double bond might be more or

多元不飽和脂肪是，有多個雙鍵

less healthy than monounsaturated fats no one really agrees because they both

比單元不飽和脂肪不健康，但沒人同意，因為兩者

have benefits and drawbacks and it matters where in the chain the double

利弊共存，最重要的是雙鍵在整條鏈的位置

bonds are you should probably have some of both

雙鍵在兩種脂肪中是必要的

and if the double bond is just before the third carbon from the end we call

如果雙鍵位於omega端起的第三個碳原子處

that an omega-3 fatty acid and they seem to have a wide range of benefits they

我們稱它為三酸甘油脂，有多種的功效，也是人體兩種必要的脂肪酸中

are also one of the two essential fatty acids the other being omega-6 essential

其中一種，另外一種叫做omega-6

compounds are chemicals that our bodies need to function correctly but can't

是我們身體正常運作所需的化學物質，那些物質是

manufacture on their own so we literally need to eat those kinds of fats in order

身體無法自行產生的，所以我們還是必須攝取那些油脂

to survive and indeed we need to eat fat in general to survive it's good

為了活下去，的確，攝取油脂是為了生存，適當的攝取量

for you in the correct quantities so those are the basics of fat you guys

對身體是好的，所以我簡單介紹一些基本脂肪讓你們了解

they have tons of energy in them so they're great when you need calories but

脂肪有龐大的能量，所以在你需要卡路里時，它們絕對是好物

they also make it super easy to eat too many calories they are absolutely

當然別一不小心攝取過量，脂肪在我們飲食中是不可或缺的

necessary for life they taste good and are good for you but unsaturated fats

它們的滋味很棒，對你身體很好，但不飽和脂肪更棒

are better and trans fats bite very will kill you thank you for watching this

至於反式脂肪，會致人於死地，謝謝收看

episode of scishow which was brought to you by our patrons on patreon if you

本科學節目，由 patreon 贊助

want to help support the show you can go to patreon.com/scishow

如果你想要繼續收看本節目，你可以到 patreon.com/scishow

and if you're interested in statins i'm not sure if the Kickstarter is still

如果你對他汀類藥物有興趣，我不知道Kickstarter 是否還在運作

going on but they're basically these little magnetic modeling guess they're

這些有磁性的模型都非常酷

very cool we'll put a link in the description

我們會放上連結啦

yeah

耶