When you say ‘fat’, you want to avoid it because it vaguely causes obesity. But fat is like two sides of the same coin, there are good fats that are essential for our body and bad fats that are unhealthy. Fat is one of the three essential nutrients along with carbohydrates and protein.It becomes a raw material for cell membranes and hormones, and is an essential nutrient that helps the absorption of vitamins.
Eating healthy fats in the right amount can help your health. Fats are broadly divided into good fats and bad fats. It is important to eat adequately good fats and eat less bad fats.
So, what are good fats and what are bad fats? Good fat acts as an energy source in the body, helps the absorption of fat-soluble vitamins, and plays an important role in physical activity. But bad fats increase cholesterol levels, triggering an inflammatory response and leading to obesity.. In particular, trans fats can lead to obesity, sois called
1. Healthy fats, unsaturated fats
Unsaturated fats are not produced by the body on their own, so they must be consumed through external food or health supplements.Should be. Unsaturated fat, which is a good fat for our body, helps blood circulation by removing waste products accumulated in blood vessels. Typical foods high in unsaturated fat are vegetable oils, blue-green fish, and nuts. Essential fatty acids such as omega 3 and omega 6 are also representative unsaturated fatty acids that are good for the body.
For example, the oil in mackerel is unsaturated fat, which is a good fat, which lowers cholesterol levels and helps blood circulation to help prevent vascular diseases. Olive oil is a healthy vegetable oil.can be cited. Olive oil is a healthy oil that lowers cholesterol and provides antioxidants. For home use, we highly recommend using the very first extracted extra virgin olive oil.
2. Saturated fats should be consumed in moderation
Saturated fat has the function of making cell membranes or adipose tissue, so you need to be careful when ingesting an appropriate amount. Foods high in saturated fat include meat, butter, and mayonnaise. etc. Because saturated fats are synthesized with cholesterol, excessive consumption can increase cholesterol levels. Typically Causes of obesity and cardiovascular diseaseit can also be
According to the ‘nutrient intake standards for Koreans’ announced by the Ministry of Health and Welfare in 2015, it is recommended that children under the age of 18 consume less than 8% of their total daily energy intake and those over 19 years of age should consume less than 7% of their daily energy intake. Since saturated fat is an essential component of our body, it is most important to prevent excessive intake and consume in an appropriate amount. No matter how delicious the meat, the right amount of news is a healthy choice.
3. Unhealthy fats, trans fats
Trans fats are bad fats that have a detrimental effect on our body.classified as Trans fats are fats produced during the processing of liquid unsaturated fats into solid state. It is a bad fat made during the processing process that raises cholesterol levels and causes waste products to accumulate in blood vessels, leading to various cardiovascular diseases and, in severe cases, cancer. Once it enters the body, it is not easily excreted, so it is better to limit intake.
According to the World Health Organization (WHO) recommendations, trans fat intake is recommended to be less than 2.2 g per day, and trans fat is limited to no more than 1% of daily caloric intake. Even the oily chicken, loved by all Koreans, is high in trans fat.I’m sorry, but I want you to be careful.
Reporter Kim Soo-hyun ksm78@kormedi.com
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