Day 17: Rest (understand fat)

Fat is our enemy, many people believe. In fact, fat can bring many benefits to the human body. Without fat, we cannot survive. Fat can also transport fat-soluble vitamins such as vitamins A, D, and E. To all parts of the body for absorption and utilization by the body. In addition, fat can maintain skin health, improve vision and promote brain development in infants and young children.Essential.

Despite its many benefits, fat is often blamed for obesity. Of course, the reason is not difficult to understand: Each gram of fat (good fat or bad fat) contains 9 kcal, which is almost more than twice the amount of carbohydrates and protein.

What are the disadvantages of fat?

Fat is the main culprit in heart disease and stroke. A diet rich in saturated fat and trans fat (both bad fats) can increase cholesterol levels, clog arteries and affect the heart and blood oxygen supply to the brain The American Heart Association recommends, The daily intake of calories from fat is between 20% and 35%, but too much is not good for health.

How to eat is suitable for you?

For most people, eating the same foods day after day is a daily routine, so it’s important to read food labels carefully to find foods that are suitable for you and are low in saturated and trans fats. Saturated fat is mainly found in meat, butter, cream, ice cream and others In animal foods; trans fat is mainly found in baked foods such as margarine and bread pastries. NextHere are a few examples of ways to consume fat that are beneficial to health.

With a daily intake of 1800 kcal:

1) Total fat intake should be 40 to 70 grams;

2) Saturated fat should be less than 14 grams;

3) Trans fat content should be less than 2 grams.

When the daily caloric intake is 2200 kcal:

1) Total fat intake is 49 to 86 grams;

2) Saturated fat should be less than 20 grams;

3) Trans fat should be less than 3 grams.

Under the premise of daily caloric intake of 2500 kcal:

1) Total fat intake is between 56 and 97 grams;

2) The amount of saturated fat should be less than 20 grams;

3) Trans fat should be less than 3 grams.

The truth about unsaturated fats

Generally speaking, fat in the diet is divided into two categories: saturated fat and unsaturated fat. In a balanced diet, unsaturated fat (including monounsaturated fat and polyunsaturated fat) should account for the majority of the total fat. , because this type of fat has a lower risk of clogged arteries.

Although foods contain a variety of fats, in the following foods,Very high in monounsaturated fat: olive oil, canola oil, sesame oil, avocado, nuts (almonds, cashews, pistachios, peanuts).Foods with dominant polyunsaturated fats include: corn oil, cottonseed oil, safflower oil, sunflower seed oil, flaxseed oil, soybean oil, seafood, etc.

The Facts About Omega-3 Fatty Acids

When it comes to healthy oils, seafood stands out because it containsOmega-3 fatty acids and unsaturated fats, which are important for children's brain development, improving vision and maintaining heart health.

In addition, omega-3 fatty acids can lower blood lipid levels, reduce the risk of blood clotting, and have a significant effect on improving blood supply to the heart and brain.

Seafood is rich in omega-3 fatty acids, which are very beneficial for the body to absorb. In addition, some plant foods, such as walnuts and flax seeds, also contain certain amounts of omega-3 fatty acids. Foods rich in omega-3 fatty acids include salmon, sardines, Tuna etc.

Understand unhealthy saturated fat< /span>

If you eat too much saturated fat, it can cause clogged arteries, affect the blood supply to important organs, and lead to the risk of heart disease and stroke. Saturated fat is mainly found in fatty meats, full-fat dairy products (such as cheese, ice ice cream, whole milk). Among them, animal meat is the main source of most saturated fats in food. In addition, some vegetable oils rich in saturated fat cannot be ignored, such as coconut oil, palm oil and cocoa butter, which have more harm than good to human health. This kind of unhealthy fat is mainly used to make milk chocolate, biscuits, Shortbread and other foods.

However, even to maintain good health, it is not necessary to completely Eliminate all foods containing saturated fat,becauseFoods such as meat, cheese and milk also contain a large number of nutrients (such as protein, vitamins, minerals, etc.). Therefore, just limit the proportion of saturated fat to 7% of total fat intake.

How harmful are trans fats?

Similar to saturated fats, trans fats can also cause clogged arteries. To make matters worse,trans fats are also closely linked to the occurrence of certain cancers, including breast cancer, colon cancer, etc. Researchers from the Harvard School of Public Health believe that if people can Eliminating all trans fats will reduce the annual death rate from heart disease by 25%. Most of the trans fats we eat are the end products of hydrogenated oils. During the frying and baking process of food, ordinary fats and oils will be hydrogenated and become a hard texture and fresher-tasting fat (i.e. hydrogenated oil). It is useful for extending the shelf life of food, but it contains a lot of trans fats. . Trans fats are mainly found in margarine, shortening, fast food, cookies, shortbread and cream In popcorn

Get rid of bad fat in just three steps

Here are three simple ways to prevent bad fats, including trans fats, from harming you:

1) Try not to eat food wrapped in packaging bags. If possible, choose whole grain foods or make your own;

2) Eat lean protein, low-fat dairy products, whole wheat cereals, soy products, fruits and vegetables, etc.;

3) When cooking, use healthy oils, such as olive oil, rapeseed oil, sunflower oil, etc.

" >