Correct understanding of fat

When it comes to oily foods, some people can't help but feel worried. Associating terms such as high calories, obesity and cholesterol, they can list lingering demons such as high blood pressure, heart disease, cerebral infarction, and Alzheimer's disease. But in fact, as long as you pay attention to moderate balance when eating oily foods, it is not only beneficial to the body, but also essential.

Fat intake should pay attention to quality and quantity

Lipids are collectively referred to as fats. There are three types of fat: 1. saturated fatty acids (found in animal fats, such as meat, eggs, milk, etc.);2. monounsaturated fatty acids (peanut oil, olive oil, etc.);3. polyunsaturated fatty acids (sunflower seed oil, rapeseed oil, walnut oil, etc.).

Moderate intake of fat helps maintain a balanced diet and maintain basic vital signs, and should not be rejected. However, if the intake is unbalanced, it will have adverse effects on the body.

1. The imbalance in quantity. Each of us has a tendency to eat too much fat. According to surveys, the average fat intake of my country's residents accounts for more than 38% of daily caloric supplements, and nutritionists believe that this ratio should be maintained at 30% to 35%.

Second, qualitative imbalance. The general population's intake of saturated fatty acids (animal fats) is as high as 44%, but the actual intake should be less than 25%. The most direct consequence of excessive consumption is cardiovascular disease.

Don't reject fat

Completely rejecting fat is not in line with nutritional needs because we need fat to maintain vital signs. Moreover, fat is essential for cell metabolism, especially for the brain and nervous system. It can help replenish fat-soluble vitamins A, D and E (vitamins soluble in fat), as well as essential fatty acids that the body cannot produce but are indispensable.

Even high-fat foods have advantages and disadvantages, so learn to have differentiated choices and eat fats. For example, the fat content of some pork foods is more than 40%, and the fat content of potato chips is about 36%. However, these are inferior fats and should be reduced as much as possible. Walnuts, hazelnuts and peanuts are between 50% and 65%. Eating in moderation is beneficial to health.

Cholesterol is a friend of mankind

In fact, it is unnecessary to talk about the "color change" of cholesterol, because it is an indispensable fatty substance for life activities and one of the basic elements of cell composition. The synthesis of most hormones and vitamin D is also inseparable from it. It can maintain, repair or regenerate cell membranes, while also assisting in the digestion of food. Only people with hypercholesterolemia need to limit their intake of cholesterol, which mainly comes from foods high in animal fat.

Eat more high-quality fatty foods

In daily life, vegetable fats are of course preferred. In addition to olive oil and peanut oil (rich in monounsaturated fatty acids), you can also choose sunflower seed oil, rapeseed oil, soybean oil, and walnut oil (rich in polyunsaturated fatty acids). Eating more fatty fish (salmon, tuna, whale, etc.) containing B-fatty acids and lecithin can also reduce the incidence of cardiovascular disease. Internship Editor: Gan Yi