Did you step on the minefield of fat intake?
did you step on the minefield of fat intake? 6667
at present, people have many misunderstandings about fat intake. Let’s understand it together.
myth 1: reduce cholesterol intake, you will get less disease.
“ Many people in order to reduce cholesterol, almost do not eat liver, egg yolk and other high cholesterol food& rdquo; Experts said that there is no research to prove that there is a direct causal relationship between cholesterol intake and cardiovascular diseases such as atherosclerosis. An Australian study found that replacing margarine with natural butter in the diet of heart disease patients increased mortality despite a 13% reduction in total cholesterol.
Myth 2: all high fat foods are unhealthy.
one of the reasons people refuse high-fat food is that it can lead to obesity. In fact, some foods are rich in unsaturated fatty acids, but eat more beneficial. A two-year Swedish trial has confirmed that a high-fat, low carbohydrate diet can not only achieve the best weight loss effect, but also reduce the risk of cardiovascular disease.
mistake 3: no meat, less oil can prevent hyperlipidemia.
hyperlipidemia is divided into hypertriglyceridemia, hypercholesterolemia and mixed type. The first common dietary factor in China is excessive intake of staple food (i.e. carbohydrate), rather than excessive intake of fat.
error 4: & lt; Control intake & quot; I just can’t eat at all.
in the view of experts, Chinese diet is falling into a strange circle: & lt; Control & quot; It’s like not eating at all. For example, many people don’t eat lard because it contains as much as 40% saturated fatty acids, but in fact, the content of & lt; Good fat; Monounsaturated fatty acids are also up to 40%. According to reports, fat molecules are composed of glycerol and fatty acids, and fatty acids can be roughly divided into & lt; Saturated fatty acids; And & lt; Unsaturated fatty acids; There are two categories. As one of the three indispensable macronutrients, fat can provide energy for human body, protect internal organs, maintain body temperature, and participate in various metabolic activities. Experts pointed out: & lt; Excessive fat intake will lead to obesity and a series of metabolic diseases, but insufficient intake will also harm health& rdquo;
decreased metabolic capacity.
phospholipids are involved in the transport and metabolism of fat. Cholesterol is an important synthetic raw material of sex hormone and vitamin D. plant sterols can promote the metabolic absorption and utilization of fat. Long term lack of these lipids will hinder human fat metabolism.
, eczema and other skin diseases.
lack of essential fatty acids can also cause eczema, rough skin and other skin diseases.
malnutrition.
fat is involved in human metabolic activities. When the total fat intake is insufficient, it is easy to cause energy malnutrition. In particular, the elderly, reduced food intake, digestion decline, more prone to malnutrition.
fat soluble vitamin deficiency.
lack of fat, especially essential fatty acids, can cause the lack of fat soluble vitamins A, D, e, dry eye disease, night blindness, osteoporosis and so on.
in addition, women’s leg and hip fat is a way of energy storage. During pregnancy, these fat can be used as fuel to support fetal growth and prepare for lactation; For men, androgen secretion is also inseparable from fat. If long-term excessive adherence to low-fat diet, it is easy to lead to fatigue.