As for how to balance, we still need to elaborate on science.
The dietary fat we consume is divided into three types according to their chemical composition:
1) Monounsaturated Fat (Monounsaturated Fat)
Also known as omega-9, it can effectively reduce the risk of cancer, heart disease and obesity, and the highly respected Mediterranean diet (Mediterranean, refers to the Mediterranean countries of Greece, France and Italy, with fruits and vegetables, The biggest advantage of fish, whole grains, beans and olive oil-based diets is that it contains a lot of monounsaturated fatty acids. Studies have found that people who regularly consume high levels of monounsaturated fatty acids have higher levels of high-density lipoprotein (BDL), while low-density lipoprotein (LDL) levels are lower, and cardiovasculars are naturally more health. In addition, omega-9 can effectively resist inflammation in the body, offset the adverse effects of saturated fatty acids, and more importantly, it is very stable, not easy to oxidize, easy to store and cook.
Foods rich in monounsaturated fatty acids include avocado, almonds, macadamia and olive oil (remember to choose extra virgin olive oil Extravirgin Olive Oil, which is the best selection of ripening olives, physically pressed , without the heat and chemical treatment, completely retains the natural nutrients).
2) Polyunsaturated Fat
The two main types are omega-3 and omega-6, which are necessary for a healthy body, but the body cannot synthesize or store it by itself, only supplemented by a daily diet.
Omega-3 includes DHA and EPA. EPA has the function of cleaning up the garbage in blood vessels. It is commonly called "vascular scavenger"; DHA has the effect of softening blood vessels, brain and brain, improving vision, commonly known as "brain gold." Omega-3 is found only in a few grasses (flax, seaweed, etc.) and some herbivores (deep sea fish, etc.).
Omega-6 can coordinate hormone levels, which is good for the metabolism of sebaceous glands and keeps skin healthy. A small amount of omega-6 is good for health, but it is very dangerous to eat in large quantities, and it is very unstable and easy to oxidize. If it is stored improperly or cooked at high temperature, it will become chemical free radicals, cause damage to human cells, accelerate aging, and produce Bad cholesterol. Omega-6 is found in a variety of vegetable oils such as soybean oil, sunflower oil, corn oil and peanut oil, blackcurrant, borage and evening primrose oil.
3) Saturated Fat
Among all dietary fats, saturated fatty acids have been the most infamous, but saturated fatty acids play a key role in energy supply, hormone production, cell function and brain function. There are also many types of saturated fatty acids:
- Palmitic acid: It is abundant in dairy products. It is found in butter, cheese, milk and meat, which raises the body's cholesterol levels. High concentrations of palmitic acid in the body may be a sign of type 2 diabetes, heart disease, and stroke, but in fact, as long as you balance your fat intake, palmitic acid is not the main culprit.
- Arachidonic Acid: We refer to it as AA. A small amount of AA is good for health, especially for the brain and the little babies who are in the golden age of physical development, and too much AA is harmful, it can cause inflammation, bone loss and body aches. AA is found in dairy products, egg yolks, meat and shellfish.
- Stearic Acid: Octadecyl acid, which is very beneficial to the body's immune system. Stearic acid is present in large amounts in cocoa butter and grass-fed beef, and it can also be converted into healthy monounsaturated fatty acids.
- Lauric Acid: Dodecanoic acid, which is essential for the supply of energy to the body, and it has antiviral and antibacterial properties. The saturated fatty acid rich in coconut oil is lauric acid (which also contains a small amount of polyunsaturated fatty acids), so it is also an ideal oil for cooking.
* Animals generally contain higher levels of saturated fatty acids, but there is a key criterion: what it eats determines the level of its fatty acids. Grass-fed beef contains more beneficial fatty acids than grain-fed beef. The game-based fatty acids are definitely better than the large-scale poultry in the factory. For the same reason, the level of fatty acids in plants is determined by the soil, and the natural fertilizer is definitely Put the fertilizer over, so try to choose organic cooking oil.
Monounsaturated, polyunsaturated and saturated three fatty acids coexist in food. Maybe some of the foods are more prominent, but they all coexist. Many people will be surprised that there is a steak. Half of monounsaturated fatty acids, half of saturated fatty acids and a small amount of polyunsaturated fatty acids.
I hope that everyone will not look dizzy, but you will find that there is no absolute good or bad, the important thing is to find a balance point, in fact, healthy intake as long as you pay attention to the three kinds of acid above, let us use ABC Simple representation:
A fat: omega-6, which is converted into a class 1 arachidic acid in the human body, producing a chemical component that inhibits inflammation.
B fat: AA, converted into two types of arachidic acid in the human body, producing chemical ingredients that promote inflammation
C fat: omega-3, which is converted into three types of arachidic acid in the human body, producing a chemical component that inhibits inflammation.
It seems that B fat is bad, it will promote inflammation, but as mentioned above, it is also necessary for the human body, only an excess will have a negative effect, and inflammation and pain are not absolutely bad for humans. : Inflammation occurs, the conversion of A fat and C fat is called to resist; the pain occurs, and people will be reminded to pay attention to their physical condition.
It should be noted here that A fat will become B fat during the conversion process, and the conversion will be more than the B fat you eat, so you must avoid vegetable oil and other omega-6 oils. The oil is used in large quantities in restaurants and in many packaged foods.
So our principles are as follows:
1) The three kinds of fats of A, B and C should be eaten in the same amount: of course, it is not strict to insist that every meal is strict, but try to implement this principle in daily or weekly diet, which means more The ratio of unsaturated fatty acids (A+C) to saturated fatty acids (B) is 2:1, and usually we will see 5 times, 10 times, or even 20 times the unhealthy proportion, which is why the traditional American diet will make people Widely affected by chronic inflammation and disease (if you don't eat meat or dairy products, then A and C are half-eaten, because before that, some A will be converted to B);
2) Avoid all vegetable oils and fine carbohydrates: Fine carbon water will cause insulin to rise, which will cause A fat to be converted into B fat, and the food that can inhibit the conversion is EPA and raw sesame oil in fish oil;
3) Maintain a healthy lifestyle: There are some factors that inhibit A conversion to Category 1 arachidic acid and C to Class 3 arachidic acid, but do not inhibit B conversion to Category 2 arachidic acid, including: lack of vitamins and minerals Substances, ingestion of trans fats, inadequate protein intake, excessive stress and rising age.
Therefore, through daily diet, get enough nutrients to avoid bad fat, but also avoid excessive stress, in cooking:
1) Use only olive oil, butter, ghee (refined cream), coconut oil or lard;
2) Avoid all vegetable oils and omega-6 oils (such as soybean oil, sunflower oil, corn oil and peanut oil) and trans fats (margarine and other processed fats and oils);
3) The ratio of omega-6 and omgea-3 should be balanced.
Finally, let us talk about how much to eat? Low-fat diets are not guaranteed to have enough essential fatty acids, and they will inevitably lead to uneven ABC intake. High-fat diets, such as Eskimos and those who advocate the Mediterranean diet, usually account for more than 40% of total calorie intake. They tend to be healthier. So many health professionals recommend a daily fat intake of no less than 30%, and some people may need 35% or 40%, but this is not a death principle. Find your best for your body through your own daily diet practice. Because everyone's diet should be customized, just like your training program.
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