Eat healthy fat, type of fat, Recommended dosage

Mentioning the word fat, many people immediately scream, but if you know the right type and quantity, you can be healthy as you want.

First of all, let’s understand that ” fat ” is an essential nutrient for the body. But must be given in moderation not too much Which will cause the body to suffer Have problems with overweight. Obesity, or problems with atherosclerosis. And not only the amount of fat received but also affects the body. Because the type of it is equally important. If choosing the right type of fat. It will help the body away from various diseases.

Fat types are divided into

Cholesterol is in meat foods or animal products such as milk, butter, triglycerides. It is the main fat that we eat from food, divided into saturated fats such as animal fats, dairy fats, butter, cheese and some plant foods such as palm oil, coconut oil, coconut milk, etc.

Unsaturated fat Monounsaturated fat is a fat that inside the molecule has a single double bond. Found in olive oil Canola oil, rice bran oil, tea seed oil.

Polyunsaturated fat is a lipid that has a double bond in the molecule. Found in common vegetable oils such as soybean oil, rice bran oil, sesame oil, etc.

Generally in one type of oil It consists of a combination of fatty acids, but we often refer to the type of fat based on the main it content.

Eating healthy fats

– Eating in the amount of fat that meets the body’s needs

– Eat natural fats Which should mainly eat unsaturated it

– The best fats are vegetable fats. It reduces the chance of developing cardiovascular disease in the long term.

– The fats to avoid are trans fats. Because it affects the body the most

Now we look at the data from Siriraj Diabetes Center,

Recommended dosage

Eat no more than 10-15 percent of the calories your body needs per day. In general, our dietary energy needs depend on gender, age, activity performed On average, women are 1,500 calories and men are 2,000 calories, so the amount of fat per day should not exceed. 1 and a half tablespoons For women and no more than 2 tablespoons for men

Cooked to be delicious and healthy.

Indeed, raw materials such as fish and shrimp contain natural fats. Changing the cooking method from frying to teflon pan or baking in the oven results in a crispness similar to frying. If using nonfat ingredients such as tofu, potatoes and vegetables, apply a thin layer of oil. Before taking it to pee or baking. This is all crispy, fragrant, delicious as well.

Choose to eat exactly and cook properly… and health is strong. You can control your weight as you wish.