Carbohydrates and fats are sometimes the ‘enemy’ when you are conscious of your weight. Of the three macronutrients, only protein is welcome. When you think of ‘fat’, you think of fatty foods. What will happen to your body if you unconditionally avoid ‘fat’ foods?
◆ Efficient energy production – storage warehouse… Essential fatty acids must be consumed in the diet
Fat acts as an efficient energy production-storage store in the body. Regulates body temperature and protects organs from external shocks. Aids the absorption and transport of fat-soluble vitamins. However, it provides a high calorific value of 9 kcal per 1 gram. Most of the lipids in the diet are present in the form of triglycerides, which are broken down by lipolytic enzymes in the pancreas and absorbed in the small intestine. The most important function of triglycerides is to supply essential fatty acids. In particular, alpha-linolenic acid (omega 3 fatty acid) cannot be synthesized in our body, so it must be consumed through food.
◆ Fat, how to eat… Choose whether your fats are healthy or not
Among the essential fatty acids that must be eaten with food, alpha-linolenic acid is abundant in perilla oil, flaxseed, perilla, and walnuts. Alpha-linolenic acid can be converted to the omega-3 fatty acids EPA and DHA. You can also get EPA and DHA directly from food. According to the Korea Centers for Disease Control and Prevention, EPA and DHA are known to be effective in preventing cardiovascular disease. It can help improve some depression and cognitive function. EPA and DHA are abundantly contained in mackerel, saury, and tuna. Substances produced from omega-3 fatty acids play a role in reducing blood clotting and inflammation.
◆ What regarding processed foods such as oily meat, sweets and bread?
Fat is high in energy, so eating too much can increase your risk of obesity. Increased intake of saturated fatty acids, trans fatty acids, and cholesterol can impair blood health and increase the risk of dyslipidemia. It can increase the incidence of vascular diseases such as heart disease (angina pectoris, myocardial infarction) and stroke (cerebral hemorrhage, cerebral infarction). Saturated fats are abundant in animal oils such as beef and lard, butter, coconut oil, and palm oil. Bacon, sausage, and ham are also found in a lot. Processed foods such as sweets and breads that use partially hydrogenated oil as raw materials such as margarine and shortening contain a lot of trans fat.
◆ Healthy olive oil, perilla oil, fish oil… eat the right amount
Unsaturated fats are good for health. It is contained in fish oil, perilla oil, sesame oil, and olive oil. Among them, polyunsaturated fatty acids such as soybean oil and corn oil lower the concentration of good cholesterol (HDL), which prevents arteriosclerosis, when consumed in excess, so it is advisable to appropriately limit the intake as with saturated fat. Olive oil, a monounsaturated fatty acid, is also high in calories, so it is better not to eat too much.
◆ The power required for the activity… Fat intake is important
A lot of fat, such as meat, is good for generating the strength needed for activity. However, when cooking mainly lean meat, it is better to blanch it in boiling water and drain the oil. Instead of frying or roasting, it is recommended to bake or steam to avoid burning. Vegetable oil rather than animal oil is used for cooking oil, and it is better to use olive oil as much as possible. When you eat meat, etc., you can reduce the absorption of fat in the stomach if you eat vegetables high in fiber.
Reporter Kim Yong-eok [email protected]
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