When we talk about fat, we think it is a bad thing in the human body, but very few people notice that the lack of fat in the human body will also bring a series of problems. Fat is also an indispensable nutrient in the human body. If it is too deficient, it will have some effects on the body. Moreover, studies have shown that too little fat intake increases the risk of premature death.
Why do you say that?
The study, published in The Lancet, showed that people who ate more fat were more likely to die than those who ate fat The risk of cardiovascular and cerebrovascular diseases is similar lower, and the risk of cardiovascular and cerebrovascular diseases is similar. >The risk of stroke is also relatively small.
Also, we need to know that fat is an important component of cell membrane, which is an integral part of cell structure One, if you want to be healthy and immune cells can continue to regenerate, you need to ensure that fat is sufficient.
In addition, vitamin A, vitamin D and vitamin E are all fat-soluble vitamins. Simply put, the human body wants to ensure that These vitamins are sufficient, and fat is needed to meet the needs. Otherwise, when there is a lack of fat, these vitamins will be correspondingly lacking, and the human body will lack more nutrients, and the impact on health will be greater.
Therefore, it is recommended to consume fat in moderation, no more and no less. After all, excessive intake of fat can cause a lot of harm to the human body. Then you need to see where the fat grows. There are more fats in several places, which are easy to cause some diseases, such as heart, liver, abdomen. There is a lot of fat in these places, and some diseases will appear accordingly. , none of which can be ignored.
Body fat is also divided into good and bad. Bad fat is called low density lipoprotein. When doing blood lipid testing , it is important to pay attention to this indicator. It is a kind of cholesterol. Fat is divided into triglyceride and cholesterol. Once the levels of these two are significantly increased, it is likely to cause hyperlipidemia, or even induce cardiovascular and cerebrovascular diseases.
To sum up, eating too much or too little fat will not be beneficial to health, and may cause some problems to the body. On weekdays, it is necessary to consider a reasonable intake of fat.
So what makes sense?
How much fat you consume per day is more beneficial to health. It is recommended to calculate according to this formula, which is to multiply your weight (kg) by 0.45 grams, you can figure out how much fat you consume per day is reasonable. For example, if you weigh 55 kilograms, multiply by 0.45 and the result is 24.75. A day’s diet needs to be reasonably matched. It is necessary to ensure that the amount of fat intake is around this number, and there is no problem with the difference between the top and bottom.
There are still many sources of fat that can be obtained from the diet, so special attention needs to be paid to it, it must be a balanced diet. The amount of use should also be controlled.
What should I do?
First of all, the staple food should be matched in thickness and thickness
Some people would say that the staple food is some rice and noodles, what fat can there be, and the source of the fat , not just meat, the sugar in the staple food can also be converted into fat, coupled with the cooking method of some people, resulting in more cooking oil and other seasonings It will also increase the intake of fat. If you cannot match the staple food correctly, it is easy to increase the intake of fat. In order to avoid excessive fat intake, it is not always advisable to eat fine staple food, and should also be properly matched with coarse grains, which can reduce Carbohydrate intake can also increase dietary fiber intake.
Secondly, eat less saturated fatty acids, cholesterol, and more unsaturated fatty acids
Some meats, processed foods, and edible oils that you eat daily And some desserts will contain saturated fatty acids. Without knowing it, it is easy to consume too much fat, resulting in excessive accumulation of fat in the body, causing some damage to the blood vessels, liver and heart. If you don’t want your body fat to exceed the standard, you should try to eat less processed food, red meat, animal offal, and desserts.
Unsaturated fatty acids, although they are also fats, are good fats. They are not only harmless to health, but also good for health and can help protect the heart. Blood vessels can reduce the occurrence of cardiovascular and cerebrovascular diseases, and supplementation can be appropriately increased on weekdays. Foods rich in unsaturated fatty acids include fish, nuts, oats, and vegetable oils. It is recommended to switch to foods rich in unsaturated fatty acids every day .
Finally, about the use of edible oils
Most of the animal oils contain more bad fats, so it is necessary to reduce the intake as much as possible, while vegetable oils Most of them contain unsaturated fatty acids, but it does not mean that you can eat more, because some plants also contain certain trans fatty acids. Excessive intake will also increase body fat.
So, It is best to eat no more than 30 grams of oil per day. When eating oil, it does not mean that you must eat vegetable oil. You can also eat animal oil occasionally. Interspersed eating is also beneficial for reasonable fat supplementation. It can also bring other benefits to the body. All in all, whether it is animal oil or vegetable oil, the daily intake can only be at most 30 grams.
From the article, we can know that not all fat is bad. Fat also has its role in the human body. It does not mean that fat is redundant. Underestimate, a reasonable intake of fat every day, in order to ensure a healthier body.
References:
1. “Fat is not a monster, healthy fat is eaten like this” · Dr. Lilac · 2019.9.17
2. “Where does fat grow? Worst? Hidden bad fat in the body damages health” · Popular Science China · 2020.8.27
3. “Fat intake should be three low” · Health Times · 2018.8.10
4. “Fat Is there good or bad? A “Guide to Good Fat Intake” for you”·Health World·2021.7.21