Fat has a bad reputation in the world of nutrition. For centuries, many health organizations suggest the same: reduce or do not eat fat. For those who are overweight or have a chronic health problem, the consumption of fat must be reduced. But that does not mean fat is bad for everyone. These are some interesting facts about fat.
1.Fat intake does not necessarily Makes You Fat
Many people think that eating fat will make the arms, back, hips and stomach Andan become obese. In fact, not only fat that can make the body gain weight. If you eat to excess, eat whatever nutrients - carbohydrates, protein or fat - it would increase the number of calories and weight. In addition, eating too many carbohydrates stimulate further increases insulin levels and fat storage even gain weight than fat or protein. Essentially, consume foods wisely do not get a lot more calories than the calories spent.
2.Do not Fear Snacking Nuts
Nuts do contain fat, but it's kind of healthy fat called monounsaturated fatty acids. Fat is not only making the stomach feel full but also increase the number of good cholesterol, called HDL. Richard Mattes, MPH, RD, a professor of foods and nutrition at Purdue University, Indiana, United States has studied the link between nut and body weight.
His research shows, nut nothing to do with weight gain because it had the effect of the old filling and digestible. Apparently, the beans have cell walls that are not easily digested when the process of mastication in the mouth. This means that, when entered into the digestive system, the fat in nuts is not completely absorbed by the body so that there will be a feeling of fullness for longer.
3.Saturated fat is not 'enemies' to Avoid
Saturated fat (as in palm oil or margarine) are often blamed for the increase in bad cholesterol. But not all saturated fat is dangerous both tubu, there are several types of fats to the diet. One of them is pure coconut oil, because it contains medium chain triglycerides or called lauric acid, which is also present in breast milk. Lauric acid is an immune enhancer danmembantu prevent the onset of the disease. Plus, coconut oil is safe for consumption at high temperatures because the molecules in saturated fat which can not be broken. Use a bit of coconut oil for sauteing vegetables or frying eggs.
4.Food Labeled 'No Trans Fat' Is Not Always Trans Fat Free
Quoted from detikhealth, trans fats can lead to various health problems like heart disease and increased risk of stroke, especially in women. Trans fats are also dangerous because it can inhibit the production of omega-3 is very important for brain and body.
Many food companies that claim their products are free of trans fats. Unfortunately, it can not guarantee that the food products you buy are completely free of trans fats. In fact, there is a policy if the trans fat content of less than 5 grams, they can put 'no trans fat' on the label. So, you should still be careful when eating processed food products.
5.Must Eat Vegetable Salad Dressing Complete with its
The American Journal of Clinical Nutrition published a study showing that eating salad with a dressing containing fats can increase the absorption of nutrients called carotenoids significantly. Carotenoids, the substances that give color pigments in vegetables and fruits are yellow, red, orange and green is very important for disease prevention. If you want your body to absorb essential nutrients from fruits and vegetables, eat a salad with a dressing of olive or canola oil mixed with lemon juice or balsamic vinegar.
6.Pure Olive Oil Not Ideal for Cooking
Although it contains healthy unsaturated fats, pure olive oil could be damaged in high temperatures. Olive oil should only be used to make salad dressing or marinade vegetables and meat. If you want to use olive oil for cooking, the pan should keep the temperature between 93 to less than 200 degrees Celsius.
7.Important Health Benefits for Body Fat
Just the right amount, fat has many functions for the body. If the body has no fat, no man will live. Here are a few reasons why we desperately need the fat:
- Your brain needs fat. Nearly 60 percent of brain weight is fat, and one of the most important brain fat is DHA.
- Sexual hormones derived from fat.
- Fats supply essential fatty acids that can not be produced by the body. Fat fatty acids necessary for healthy skin and hair.
- Fatty foods needed to maintain metabolism, immune function and helps stabilize blood sugar.
Although it is very important and useful, you should limit the intake. Approximately 25 to 40 percent of calories in the diet should come from fat, most of which are healthy fats. It's okay to consume saturated fats and trans fats, but limit the amount.
You can eat less saturated fat than seven percent of your daily caloric needs. While for trans fats should be less than one percent. That is, if your calorie needs amounted to 2000 every day, consume no more than 16 grams of saturated fat and 2 grams of trans fat. Healthy fats can be obtained from olive and canola oils, nuts, peanut butter, seeds, olives and avocados. Consumption are also several species of fish such as herring, mackerel, tuna, salmon and sardines.
EmoticonEmoticon