According to the perception of those who want to lose weight , fat is usually
the first thing that those who are losing weight will avoid or reduce from their meals. But in fact, there are both healthy fats and fats that are harmful to health. So, how many types of fat are there? Which types are good for health? คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย Let’s take a look.
How should men eat fat
to get benefits? How many types of fat are there?
There are four types of dietary fat:
- Monounsaturated fats
- Polyunsaturated fats
- Saturated fats
- Trans fats
What is monounsaturated fat and what foods does it contain?
Monounsaturated fats are fats that are beneficial to the body. They are liquid at room temperature but begin to solidify at low temperatures. Olive oil is a type of oil that contains monounsaturated fats. It is commonly found in olive oil, canola oil, sunflower seed oil, rice bran oil, and hemp seed oil, avocados, nut butters, and some nuts and seeds, such as almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.
Benefits of monounsaturated fats
- Heart Health Benefits of Monounsaturated Fats: Monounsaturated fats can help lower LDL cholesterol, also known as bad cholesterol, thus reducing the risk of heart disease and stroke.
- Benefits of Monounsaturated Fat for Weight Control : Monounsaturated fat helps you feel fuller for longer, thus reducing your desire to eat too much. This helps in weight control by reducing your overall calorie intake and reducing your cravings for snacks.
- Benefits of Monounsaturated Fats for Blood Sugar Control: Monounsaturated fats help increase insulin sensitivity, which helps control blood sugar levels. They are beneficial for people with diabetes.
- Monounsaturated Fats’ Anti-Inflammatory Benefits: Monounsaturated fats have anti-inflammatory properties, which is good for overall health.
- Benefits of Monounsaturated Fats for Gut Health: Monounsaturated fats promote the growth of beneficial gut bacteria. These bacteria contribute to a healthy gut microbiome, which is important for digestion and nutrient absorption.
What is polyunsaturated fat and what foods does it contain?
Polyunsaturated fats are another type of fat that are beneficial to health. There are two main types: omega-3 and omega-6 fatty acids.
- Benefits of Omega-3 fatty acids: Beneficial to heart health, reduces bad cholesterol (LDL) and increases good cholesterol (HDL), also helps in brain function, reduces inflammation. Foods rich in Omega-3 fatty acids include salmon, mackerel, herring, sardines, tuna, eggs, yogurt, flaxseed oil, certain seeds such as walnuts, chia seeds, edamame, soybeans, flax seeds.
- Benefits of Omega-6 Fatty Acids: They are beneficial for cell growth, brain function and control inflammation in the body. Foods rich in Omega-6 fatty acids include sunflower oil, soybean oil, corn oil, canola oil, safflower oil, sunflower seeds, pumpkin seeds, walnuts, oats, wheat germ, lentils, chickpeas, almonds, tofu and eggs.
What is saturated fat? What foods are in it?
Saturated fat is a concentrated source of energy, useful for athletes or those who need high energy. It also helps absorb some fat-soluble vitamins, such as vitamins A, D, E and K. However, consuming too much saturated fat increases the risk of heart disease, increases LDL cholesterol (bad cholesterol), is at risk for type 2 diabetes and can cause excess weight. Foods that contain saturated fat include red meat such as beef, lamb and pork (especially fatty meat and processed meat), full-fat yogurt, cheese, butter, chicken skin, coconut oil and palm oil.
What are trans fats and what foods are they in?
Trans fat is a type of unhealthy dietary fat. It is a fat that has undergone the process of hydrogenation to make oil or fat with a higher melting point, causing it to slowly go rancid. Trans fat is harmful to heart health, contributes to increasing LDL cholesterol (bad cholesterol), increases inflammation in the body, increases the risk of high blood pressure, and affects excess fat and body weight. Foods that contain trans fat include processed foods such as French fries, chicken nuggets, baked goods, cookies, cakes, donuts, popcorn, non-dairy creamer, and margarine.
How much fat should a man eat per day?
First, you need to calculate your basal metabolic rate to find out how many calories you should receive per day. See how to calculate your metabolic rate. In general, in 1 day, the average person should receive 20-30% of their total energy from fat. For example, in 1 day, the amount of calories you should receive per day is 2,000 kilocalories, so the energy from fat that you should receive in one day is 400-600 calories.