Fats are edible, choose right, eat in moderation.
Let’s get to know the fats in food. which is divided into good fat and bad fats If you know how to choose to eat good fats in the right amount, it will be beneficial to your health. It can also help you lose weight.
Good fats…fats that are beneficial to the body
Omega-3 fatty acids
found in fish have 2 main fatty acids: EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid). They are found mostly in deep sea fish such as salmon, tuna, and some freshwater fish.
benefit
- Helps reduce bad cholesterol (LDL-C) levels.
- Reduce blood viscosity
- Reduce inflammation within the body
- Reduce the risk of coronary heart disease. Cerebral artery
- DHA increases metabolism. Fat cells in the body, especially in the abdominal area
Omega-3 fatty acids found in plants, ALA (Alpha-linolenic Acid), are found in abundance in walnuts, soybeans, flax seeds, canola, and some green vegetables such as cabbage and spinach.
Omega-6 fatty acids (LA) are found in many vegetable oils.
Monounsaturated fatty acids MUFA (Monounsaturated Fatty Acid) found in olive oil, avocados, almonds, pistachios, cashew nuts, peanuts.
benefit
- Helps in the weight loss mechanism.
- Helps prevent the return of weight gain.
People who want to lose and control their weight
- You should exercise regularly.
- Use oil for cooking in small quantities.
- Choose mainly baked, steamed, boiled, or stir-fried foods with little oil. Avoid fried food
For good health, eat fish, whole grains, vegetables and fruits, and eat bland foods. The right amount every day
Bad fats…cause harm to the body.
Trans fats are fatty acids that produce from processing processes. Name on food lottery Trans fatty acids, Hydrogenated Oil, Partially Hydrogenated Oil, found in margarine, shortened butter, ready-made snacks. fast food Foods. That are ยูฟ่าเบท https://ufabet999.app fried or baked for a long time, cakes, cookies, bakery goods, creamer, whip cream, food that uses repeated frying oil.
The dangers of trans fats
- Increased risk of coronary heart disease Cerebrovascular disease, cancer, diabetes
- Increased accumulation of fat in the body Especially the fat on the belly.
- Increase levels of bad cholesterol (LDL-C), reduce levels of good cholesterol (HDL-C).
Saturated fat is fat found mostly in animals and animal products, such as lard, lard, meat, milk, butter. Found in some plant products coconut milk.
Harm of saturated fat when eaten in large quantities
- Accumulates in fat cells throughout the body, causing obesity.
- Grasping the artery wall and cerebrovascular disease Lead to coronary heart disease
However, saturat fat is still necessary for growth. of various cells. Both brain cells, bones, skin and are components of various hormones should consume but controlled in limited amounts.