Fat, just hearing the name of a small number of people would have been afraid. That's because we've often heard of the disadvantages of fat, in fact, fat doesn't always have disadvantages. Some fats also have advantages and are also very important to the human body as well. So today, Piggy.com would like to take all young people who love health to get to know fat better. Anyone who still misunderstands fat should not be missed.
Lipids are compounds that share many characteristics. soluble in organic solvents but not soluble Most of the fats in the diet are composed of fatty acids (Fatty acid) formed by carbon, hydrogen, and oxygen arranged in different ways. Each type of fat has different properties. We went to see what kind of fats are good fats. And what kind of fat is bad fat? or not good for the body
monounsaturated fat (Monounsaturated fatty acid)
Monounsaturated fats or oleic acid are healthy fats. which is a fatty acid that the body can create by itself And if ingested in large amounts, it will increase the level of good cholesterol and help reduce bad cholesterol. It also makes the risk of cardiovascular disease decreased as well. Foods that are high in this type of fat include: Nuts, seeds, corn oil fatty fish safflower seed oil
polyunsaturated fat (Polyunsaturated fatty acid)
polyunsaturated fat It is a fatty acid that the body cannot create on its own. and only need to get it from food This type of fat, when entering the body, will reduce the risk of heart disease and stroke. and help reduce cholesterol levels in the blood Foods that are high in this type of fat include: Nuts, seeds, avocados, olive oil, canola oil, and peanut oil.
Omega 3 (Linolenic or Alpha Linolenic Acid)
Omega-3 fats are the most prominent among healthy fats. When this fatty acid enters the body, it helps fight inflammation and also regulates blood clotting. and lowers blood pressure and triglyceride levels in the body This fat also helps regulate the transport of nutrients from food throughout the body. Helps prevent heart disease and paralysis Reduce inflammation of rheumatoid arthritis Reduces migraines and menstrual cramps Increase body immunity and reduce symptoms of allergy.
In addition, omega-3 fats help reduce bad cholesterol in the blood. and increase good cholesterol in the blood And help nourish the brain as well. Foods high in this type of fat include eggs, cauliflower, salmon, cod liver oil, walnuts, soybeans, canola oil, and spinach, among others. At least 2 times a week, 6-10 ounces each time (about 170 - 280 grams).