5 Most healthy fat food – How to lose weight FAST
Nowadays, we all pay attention to healthy eating methods, but in some foods with high fat content, we still have no way to control the taste and temptation. The food with high fat content is not only harmful to health, but also threaten to some people who want to lose weight, but For these high-fat foods, there is still a healthy and healthy way to eat.
Lipids have important biological functions. Fat is the energy provider of an organism.
are also important constituents of living organisms. For example, phospholipids are important components of biofilms, and oils are a form of storage and transportation of fuels required for metabolism. Lipids also provide the animal body with essential fatty acids and fat-soluble vitamins dissolved therein. Certain steroids and steroids such as vitamins A, D, E, K, cholic acid and sterols have nutritional, metabolic and regulatory functions. The lipid substances on the surface of the organism have protection against mechanical damage and heat dissipation. Lipids are the surface substances of cells and are closely related to cell recognition, special heterosexuality and tissue immunity.
So how do you eat fat best?
Method of correct intake of fat
Monounsaturated fatty acids are called healthy fats, which are rich in vegetable oils such as olives, avocados, and peanuts. It can reduce cholesterol in the blood and is especially useful for patients with hypertension. It is appropriate for women to consume about 12.6 grams per day.
2. Saturated fatty acids
are rich in animal fats such as lard, butter, butter, cheese, etc., which increase blood cholesterol, cause heart disease, high blood pressure and other diseases. There are indications that this type of fat will accelerate the growth of cancer cells. It is recommended that women consume as little saturated fat as possible and that healthy intake is controlled within 21 grams per day. It is worth noting that the lipid in animal oil is an important component of subcutaneous fat, and subcutaneous fat is a barrier against the outside world. It completely rejects meat fat and is not conducive to skin and health.
The healthiest fat food
Eggs are an important source of protein. At the same time, there are less than 5 grams of fat in an egg. Some eggs are even rich in extra omega-3 fatty acids, which is good for preventing heart disease. In addition, eggs contain vitamins, vitamin D, lecithin, lutein and zeaxanthin. Eating one egg a day is good for your health.
4. Dark green vegetables.
Dark green vegetables such as spinach, kale and Brussels sprouts provide some omega-3 fatty acids. Since our body does not automatically generate these “good” fats, they must be taken from food.
5. Deep sea fish.
Fatty fish, such as salmon, mackerel, mackerel, lake trout, sardines and albacore tuna, are good sources of omega-3 fatty acids. These are “good” fats that help keep your heart healthy. Especially when you are old, they can even help you improve your memory, promote your brain health, and reduce your chances of developing Alzheimer’s disease. The American Heart Association recommends eating at least two fat-rich fish a week. Each serving is 3 ounces, which is about the size of a deck of cards. In addition, studies have shown that eating more deep-sea fish can also help maintain joints and reduce the risk of breast cancer.
Delicious avocados are good for your heart and may also help treat osteoarthritis, thanks to the fat in the avocado. The content of unsaturated fatty acids is more than 80%, which is called “healthy fat”. It is also rich in vitamin E, vitamin C, trace element selenium and other antioxidants and various minerals. At the same time, avocado contains a large amount of enzymes, which has the function of strengthening the stomach and clearing the intestines, and has important physiological functions such as lowering cholesterol and blood lipids and protecting the cardiovascular and liver systems.
7. Olive oil.
Whether you are cooking or making a salad, try to use olive oil. Because the unsaturated fat in olive oil remains stable during high heat, the antioxidants are not destroyed. The content of monounsaturated fatty acids (mainly oleic acid) in olive oil is more than 60%, which is much higher than the usual soybean oil, peanut oil and salad oil. This fat can not only lower the bad cholesterol level, but also increase the good cholesterol level. When baking other foods, you can also apply some olive oil.