Fat is one of the six substances that make up the body's nutrients. As a substance that provides the body with a source of heat, it produces twice as many calories as sugar and protein. Fat is a good solvent for fat-soluble vitamins A, K, D, and E, and can promote the absorption of these vitamins in the body. Some unsaturated fatty acids in the body, the body can not be synthesized, but also for the human body essential fatty acids, the human body essential fatty acids, only from eating fat directly.
1. The source and classification of fat fat mainly from animal fat and vegetable fat two.
Animal fats, mainly lard, tallow, mutton oil, fish oil, butter, egg yolk oil, poultry oil and so on. Most of the animal oils are rich in saturated fatty acids.
Vegetable fats, mainly peanut oil, soybean oil, rapeseed oil, olive oil, sesame oil, sunflower oil, tea seed oil, walnut oil, cottonseed oil, pine seed oil and so on. Most vegetable oils are rich in unsaturated fatty acids, essential fatty acids for the human body. And the unsaturated fatty acids contained in vegetable oils also have the effect of reducing serum cholesterol and preventing hyperlipidemia.
2. The pros and cons of consuming too much or too little fatConsuming too much fat can cause excessive fat deposition on the walls of blood vessels and lead to arteriosclerosis, leading to hypertension and heart disease; and will hinder the secretion of digestive juices in the stomach and intestines, leading to indigestion; it can also lead to obesity. Eating too much fat can also lead to the occurrence of cancer, a survey shows that colon cancer and over-eating animal fats related to eating meat for people to eat colon cancer risk of eating a vegetarian 3 times, the American dietary fat as high as 40%, most of which is saturated fat, so the incidence of colon and breast cancer in the United States is also higher. Animal studies have found that a high-fat diet can increase spontaneous breast cancer, liver cancer and induce skin cancer in mice.
The side effects of consuming insufficient fat are as follows: it can affect the absorption of fat-soluble vitamins A, D, K, and E, so that the body fat-soluble vitamins will be deficient; it can make people's appetites diminish, and how much food to eat often feel a sense of hunger; the organism often has a feeling of thinness and fear of cold. Some studies have also found that a low-fat diet, i.e., a diet with a fat intake ratio of less than 20%, will accelerate metabolism in the body, and although it can reduce "bad (LDL) cholesterol", it will also result in a reduction of "good (HDL) cholesterol", which will also cause health problems to the body. This will also adversely affect the health of the body. Therefore, experts suggest that low-fat is only suitable for people with high cholesterol. A low-fat diet is not suitable for people with normal cholesterol.
Therefore, people should eat a certain amount of fat every day to ensure the body's need for fat. It is usually considered appropriate for adults to consume 40 to 50 grams of fat per person per day, and adolescents who are growing and developing can have more. This intake of 40 to 50 grams of fat, including cooking oil and the total amount of fat contained in the food itself. However, some scholars point out that every day in the consumption of the usual food at the same time, in the cooking every day to add 10 grams of high-quality oil (such as vegetable oils, fish oils) can ensure that the body's need for essential fatty acids.
3. Consumption of fat to pay attention to matters 1. Try not to eat "back to the pot of oil" what is "back to the pot of oil" it? The first thing you need to do is to get your hands on some of the most popular products in the world, and then you can get your hands on some of the most popular ones. Because in high-temperature cooking, such as frying, deep-frying, etc., the fatty acid composition of cooking oil will change, cooking oil in the unsaturated fatty acids will be oxidized through the high temperature process into saturated fatty acids, people eat these saturated fatty acid-containing oil is very unfavorable to the body's health, will lead to a variety of diseases, and even carcinogenic. Therefore, not only do not eat back to the pot of oil, is the street stalls of fried food is also best to eat less.
2. Vegetable oil should not be eaten because the caloric value of vegetable oil as much as animal oil, each gram of oil can occur 38 kilojoules of heat, vegetable oil intake is too much can also occur too much heat, leading to obesity, high blood fat, diabetes, cardiovascular and cerebrovascular diseases. Some scholars pointed out that normal adults, each person should eat 25 grams of oil per day. (This is more than double the 10 grams proposed by previous scholars, but it should also be the normal range).
3. Mixed use of some scholars have pointed out that, from a nutritional point of view, the animal oil and vegetable oil mixed consumption, or alternate consumption, can take the strengths and weaknesses, more in line with the needs of the human body. American cholesterol education and research organizations have long stressed the prevention of cardiovascular disease, the most important thing is to eat the "fat ratio", saturated fatty acids and unsaturated fatty acids are as important. Now there is a "fat ratio" formulated by the milk powder.
4. need less oil diet patients for treatment needs or to prevent the deterioration of the condition and require oil avoidance. Such as many patients with gallbladder and pancreatic diseases, diarrhea or diarrhea recovery, atherosclerosis, high blood fat, high cholesterol, obesity patients.