2023-06-09 05:21:52
Fat… Thermoregulation – protection of internal organs vs obesity – risk of vascular disease
When you hear ‘fat’, you may think of gaining weight. In fact, fat is high in energy per unit dose, so it is easy to gain weight if consumed in excess. Saturated fatty acids and trans fatty acids have a high risk of hyperlipidemia (dyslipidemia), which can cause vascular diseases such as heart disease and stroke. It is important how much fat you eat, and it is necessary to choose whether it is healthy fat or not.
◆ I ate fat… If you gain weight and have bad blood vessels
Fat is a nutrient with a high calorific value of 9 kcal per gram, and serves as an efficient energy storage warehouse in the body. It regulates body temperature, protects organs from external shocks, and aids in the absorption and transport of fat-soluble vitamins. On the other hand, excessive intake of saturated fatty acids increases ‘bad’ cholesterol (LDL) and blood clots, increasing the risk of myocardial infarction and stroke.
1) Meat fat, intestines, bacon, etc… Baking is more of a problem
Saturated fatty acids are abundant in animal oils such as beef tallow and lard, as well as butter, coconut oil, and palm oil. Organ meats also contain a lot of saturated fatty acids and cholesterol. Processed meats such as bacon, sausage, and ham are also high in saturated fatty acids. Eating too many of these foods can lead to weight gain. In particular, when grilled or fried, more carcinogenic and harmful substances are produced.
2) Can’t cut down on snacks and bread… If you eat less but gain weight
Trans fatty acids are found in margarine and shortening made by processing liquid vegetable oil into a solid. There are many trans fatty acids in processed foods such as cookies and bread. Even if you cut down on meat, you can gain weight if you live with processed foods. Confectionery and baked goods made using cream or butter are high in cholesterol.
3) Fiber reduces fat… If you eat only meat without touching vegetables
Vegetables are high in dietary fiber (fiber), which reduces the absorption of fat in the stomach. Fiber also acts to directly reduce neutral fat that came through meat. Onions, garlic, lettuce, etc. help to expel carcinogens quickly when you eat burnt meat. If you eat only meat without looking at vegetables, you can gain weight and increase the risk of vascular disease and cancer.
◆ Which fat is good for blood vessels and less fat?
Fats are broadly classified into saturated fatty acids and unsaturated fatty acids. Excessive intake of saturated fatty acids causes arteriosclerosis, which narrows and hardens blood vessels, and increases the risk of myocardial infarction and stroke by increasing blood clots. On the other hand, unsaturated fatty acids lower cholesterol levels in the blood, reducing the risk of developing atherosclerotic diseases such as myocardial infarction and stroke.
1) Unsaturated fatty acids are contained in nuts such as perilla oil, soybean oil, sesame oil, olive oil, and walnuts. It lowers total cholesterol and bad cholesterol levels in the body. However, unsaturated fatty acids are also high in calories, so those who need weight control should avoid eating too much.
2) Among unsaturated fatty acids, omega 3 (EPA, DHA) is contained in blue fish such as mackerel, saury, and tuna. EPA and DHA are effective in preventing cardiovascular disease and can help improve brain health and improve cognitive function.
◆ How to eat fat efficiently?
1) It is better to reduce the intake of oily meat such as fat and eat only lean meat. It is also a good idea to lightly blanch in boiling water to remove the oil. It is better to steam it instead of frying or grilling it. It is also good to eat soup made with meat following cooling it in the refrigerator and removing the oil.
2) Vegetable oil is used for cooking oil, and it is helpful to use olive oil with a lot of monounsaturated fatty acids as much as possible. When you eat meat, it’s good to have vegetables with a lot of fiber to reduce fat absorption in the stomach.
3) Get into the habit of reading ingredient labels on processed foods such as cookies and bread to reduce your intake of trans fatty acids. Choose products that are low in trans fatty acids and, above all, do not overeat.
4) The iron rule of ‘if you eat, you move’ is more important than anything else. How will your body change if you often go to bed following eating delivery chicken (fried-seasoned) for late-night snack? Even if you eat fatty foods, you should eat them at times when you can be physically active. If you eat heartily and don’t move, you will feel yourself gaining weight.
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