The so-called “low-fat diet” is to limit the intake of total fat in daily food, while improving the quality of fat intake. First of all, we should understand the source and role of dietary fat.
Fat itself is not a “flooding beast”, but one of the essential nutrients for the human body. It mainly consists of fat and oil. It is called solid fat at room temperature, and it is called liquid oil. The latter is most common in food. Some compounds similar in structure to fats and oils are called lipids, including phospholipids, glycolipids, cholesterol, lipoproteins, etc., which are less affected by the fat content of food.
It is the highest nutrient for producing heat, and 1 gram of fat oxidizes in the body to produce 9 kilocalories, more than twice as much as the energy produced by proteins and carbohydrates. Fat is also a good solvent for fat-soluble vitamins to promote their absorption. Insufficient fat intake may result in a deficiency of fat-soluble vitamins. There is also the fat that brings people the taste of the table, creating a special fragrance that promotes your appetite. Therefore fat is essential in the recipe. However, excessive fat can cause excessive heat to people, and accumulation in the body causes high blood sugar, high blood fat and other senile diseases.
Structurally, fat is composed of glycerin and fatty acids, and can be classified into three types: saturated, monounsaturated, and polyunsaturated fatty acids depending on the fatty acid structure. Saturated fatty acids are prone to cardiovascular damage. The recommended intake is less than 7% of total calories. Monounsaturated fatty acids can lower LDL and HDL and have a good effect on cardiovascular. It is recommended to account for 15% of total daily calories. It is commonly found in olive oil and peanut oil. Whether it is animal oil or vegetable oil, everything that becomes solid at normal room temperature contains high amounts of saturated fat, for example, various meats, butter, margarine, and olive oil. Polyunsaturated fat is also good for the body, but if it is excessive, it will have adverse effects. The common ones are liquid safflower oil, cottonseed oil, nuts, soybean oil and fish fat. The recommended intake is no more than 10 %.
The so-called blood lipids we usually refer to are cholesterol and triglycerides in the blood, and both forms of fat can be derived from dietary fat. This also illustrates the importance of diet therapy for the prevention and treatment of hyperlipidemia. Many patients think that only cooking oil is the only source of dietary fat, so cooking less oil can limit fat.
What is visible fat and invisible fat?
In fact, many foods that are consumed daily contain fat. According to the way they exist, they can be roughly divided into two categories: visible fat and invisible fat. The former refers to foods that are known to contain oil, such as animal oil, peanut oil, soybean oil, olive oil, and animal skin such as chicken skin, duck skin, etc., and it is easy to avoid excessive intake.
Invisible fat, as its name implies, is not easy to pay attention to, such as meat, eggs, dairy products, animal offal, soy products, and hard fruit foods such as peanuts, melon seeds, walnuts, almonds, pistachios, pine nuts, etc. They all contain a large amount of fat, and even a small amount of fat is contained in cereals and vegetables. These invisible fats are precisely people who are prone to overdose, and obesity can be caused by it.
For example, 20 peanuts or 40 melon seeds, 2 walnuts, etc. are basically equivalent to the fat content of 10 grams of pure oil (about 1 scoop of oil). It is important to note that not only do you need to put less oil on cooking, but you also pay special attention to the hidden fat. Many factors in the cooking process may affect the effect of weight loss. Therefore, in cooking, the first thing to pay attention to is the amount of oil. It should be reduced or not fried, fried foods. These cooking methods use too much oil.
You should use less than 20 grams of cooking oil per day, and use less oil, steaming, stewing, mixing, etc. For example, steamed fish, boiled beef, stewed tofu, cold celery, etc. Oily dishes should be dried after the oil is dried. If you use more meat in your dishes, you can use some green leafy vegetables, boiled or cold, to be full and fat. Secondly, when cooking, you should put less sugar and salt. Excessive salt will make your appetite wide, and as a result, you will become fat and your blood pressure will rise. You can use the onion, ginger, garlic, monosodium glutamate, chicken, cooking wine to get the taste of the dishes.
If you are used to eating salads, be careful not to put too much salad dressing, and some people like to eat ham or egg salad, it will also increase fat or protein intake. Others like to eat barbecue food or cook in a microwave oven. At this time, the oil on the surface of the meat should be controlled before eating. All kinds of life tips need you to gradually experience and explore in life practice, cut off all kinds of extra fat intake, you can effectively protect the “overburden” cardiovascular, and ultimately win health.