Eating fat is healthy
Mentioning the word fat , many people immediately cry out. But if you know how to choose the right type and quantity, you can be healthy as you wish.
First of all, let’s understand that ” fat ” is a nutrient that is essential to the body. But must be obtained in the right amount not too much. Which will cause the body to be punished having problems with being overweight, being obese, or having problems with clogged fat in arteries. And not only the amount of fat received affects the body. Because the type of fat is equally important. If choosing to eat the right type of fat It will help keep the body away from various diseases.
Types of fat are divided into
Cholesterol is found in meat or animal products such as milk, butter, triglycerides. It is the main fat that we eat from food, divided into saturated fat such as animal fat, fat from milk, butter, cheese, and some plant sources such as palm oil, coconut oil, coconut milk, etc.
unsaturated fat monounsaturated fat It is a lipid whose molecules have double bonds in one position. found in olive oil Canola oil, rice bran oil, tea seed oil
polyunsaturated fat It is a lipid whose molecules have double bonds in many positions. Found in common vegetable oils such as soybean oil, rice bran oil, sesame oil, etc.
generally in one type of oil It consists of many types of fatty acids combined, but we often call the type of fat according to the main component of that fat.
eating healthy fats
– Eat fat in the amount that fits the needs of the body.
– eat natural fats You should mainly eat unsaturated fats.
– The best fats are vegetable fats. Help reduce the chances of having coronary heart disease in the long term.
– The fat that should be avoided is trans fat. because it affects the body the most
Now, let’s look at information from the Siriraj Diabetes Center, Siriraj Hospital and find that How to eat fat to stay healthy Let me tell you that it’s really easy to follow.
recommended dosage
Eat fat no more than 10-15 percent of the amount of calories your body needs per day. In general, the energy needs from food of a person depends on gender, age, activity. The average is 1,500 calories for women and 2,000 calories for men, so the amount of fat per day should not exceed 1 and a half tablespoons for women and no more than 2 tablespoons for men
It can be delicious and healthy.
In fact, in raw materials such as fish, shrimp, there are already natural fats inserted. Changing the cooking method from frying to searing in a Teflon pan or baking in the oven results in crispness close to frying. If using non-fat ingredients such as tofu, potatoes, and vegetables, lightly oil them. before searing or baking Just like this, you will get crispy, fragrant, delicious food as well.
Choose to eat right, eat right, cook right…just like this, your health will be strong. You can control your weight as you wish.