Fats (lipids) are one of three food groups that we need in large quantities (macro foods include: carbohydrates, protein and fat). There are mistakes in understanding and using fats. Some things about fat below will help you have more information to build a suitable nutritional regimen for yourself and your family.
Eating too much fat leads to a number of negative health outcomes. Graphics: Thanh Ngoc
– Fat should account for about 30% of the total daily calories we provide to the body (the balance ratio is: 40% calories from carbohydrates, 30% calories from protein and 30% calories from fat) .
– Fat sources should be 70% from plants and 30% from animals.
– The best vegetable fats are not the vegetable oils currently sold on the market, including olive oil, sesame oil… although they contain many unsaturated fats that are good for health. The reason is that oil is one of the foods most easily oxidized. Currently, vegetable oil extraction technology mainly uses heat and chemicals (hexane) with unnatural extraction technology that changes the oil into trans fats, which are harmful to the body ( increases bad cholesterol -LDL; causes atherosclerosis; cardiovascular disease, stroke, cancer…)
– The best source of vegetable fats is from whole seeds, tubers, and oil-containing fruits, or just processed manually (peanuts, sesame seeds, olives; cana fruits; cashews; walnuts; Soybean…). With that method, we are provided with healthy fats in their original, natural form, with little oxidation. You can rest assured that you will have the necessary amount of fat with this eating method.
– Recycled oil and fat (from waste food, dirty food, reused oil…) will produce a lot of trans fats that are harmful to the body. You should only use grease once, then throw it away. Do not use used grease.
– The best source of animal fat is from fish (especially sea fish). Fat from fish contains a lot of Omega 3; DHA; EPA are unsaturated fats that are good for the heart, brain, and joints; eye; skin… You can also use a little more fat from the meat but only in very small amounts.
– Why are fats from plants, fish or poultry (chicken…) better and safer than fats from animal meat, especially red meat? In addition to the fact that vegetable fats and fish contain many types of unsaturated fats that are good for health as mentioned above. Vegetable and fish fats are safe and do not cause atherosclerosis or blood clots because we know that fat exists in a plant or animal in a form that is compatible with that plant or animal. . Plants have temperatures lower than our body temperatures; Fish are cold-blooded animals that also have a lower temperature than our body temperature, so their fat when entering our body (with a higher temperature) will melt into liquid, not causing clotting. Mucus clogs blood vessels and causes atherosclerosis… On the contrary, animal fat (which has a higher body temperature than ours) when ingested into the human body, easily clots and causes mucus to clog blood vessels.
– You can use additional food products containing important healthy fats (omega 3; DHA; EPA). But be careful to preserve it well (refrigerate, keep lid tightly closed) to avoid oxidation; Do not use products that have expired, changed color, or changed odor because they have been oxidized and contain many elements harmful to health. You should choose products that only contain omega 3 and DHA; EPA without mixing omega 6; omega 9.
– Do not fry or grill meat, fish, or food too thoroughly or burn it because they produce a lot of harmful trans fats. In short, you should limit fried and grilled foods.
– In the process of weight control, we tend to want to reduce body fat to the lowest level (especially visceral fat). However, it is still necessary to maintain a suitable body fat ratio (suggested body fat ratio for men should be from 10 – 20% and for women should be from 15 – 25%, this ratio also depends on age. allows this ratio to be higher but should not exceed 30% for men and 35% for women). Men’s visceral fat ratio should be maintained