Get to know fat

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Fat is a nutrient that many people often see as useless and harmful to health. It also affects the figure, which can be a problem for some people. This causes many people to choose to avoid eating fat from meals as much as possible.

But in fact, there are many types of fat. Some are beneficial, some cause serious diseases that destroy health. If you choose to eat the right type of fat. It will help the body stay away from various diseases as well.

Fats are divid into 3 types:

Unsaturated fat: It is a naturally occurring fat found in foods. Rich in heart-healthy omega-3 and omega-6 fatty acids and may help lower cholesterol levels.

  • Monounsaturated fats are in olive oil, sunflower oil, canola oil, avocado, peanuts, almonds, hazelnuts, cashews, peanut butter, pork, chicken, etc.
  • Polyunsaturated fats are in abundance in salmon, tuna, sardines, corn oil, walnuts, soybeans, rice bran oil, sunflower seeds, pumpkin seeds, sesame seeds, etc.

Saturated fat: It is a fat that is commonly in fried foods, fatty meats, cheese, yogurt, butter, eggs, lard, coconut oil, palm oil, and sweets. If eaten in large quantities, it can increase cholesterol levels, increasing the risk of heart and blood vessel disease, obesity, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ, and high cholesterol.

  • Saturat fat intake should be limit to no more than 7% of calories receive each day, or no more than 20 grams per day in women and no more than 30 grams per day in men.

Trans fats: Trans fats is unsaturated fat that has been partially hydrogenat in an industrial system, causing the fat’s state to change from a liquid to a solid. The advantage is that it lowers the cost and can be store for a longer period of time.

However, it has many negative effects on the body, especially causing cardiovascular and cerebrovascular diseases. Increasing LDL cholesterol levels in the blood vessels and lowering HDL cholesterol levels. It is a fat that can be in the milk of ruminants such as cows and goats. Which is often in foods such as cakes, cookies, donuts, etc.

  • You should avoid eating foods that are high in trans fats or should eat no more than 5 grams/day to prevent high cholesterol that leads to chronic diseases such as diabetes, heart disease, and cerebrovascular disease.

Fat is an essential nutrient for the body because it is a source of energy. Helps dissolve and absorb many vitamins, provides warmth to the body. And helps produce growth hormones for the body, brain function, and metabolism to function normally. If you choose to eat beneficial fats in the right amount, it will have a greater effect on the body. Consuming good fat in the right amount can reduce the risk of heart disease, coronary artery disease, and heart disease.