Why fat is good for you
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To maintain your weight, the average guideline amount for a man is 2,500 calories a day while for women it's 2,000, with fat in-take being about 35 per cent of the total food intake.
Obesity levels have risen rapidly over the past few years in spite eating habits remaining the same. That's simply because the activity levels have significantly dropped, courtesy desk jobs of metropolitan cities. We aren't burning as many calories, so we're gaining weight.
Very few of us actually manage to put ourselves through the required activity thanks to cars and sedentary lifestyles. So understand your calorie requirements and make sure you get the recommended amount of exercise.
Myth two: We eat too much fat
It's not fat per say but the type of fat on our plates that's the problem. We eat too much saturated fat, which increases the level of cholesterol in the blood, a major risk factor for heart disease and stroke. Research suggests that we are eating around 20 per cent more saturated fat than we ideally should.
Saturated fats are derived mainly from meat, full-fat dairy products, pastry, cakes and biscuits as well as coconut and palm oils. It's easy to eat too much - just a croissant with butter and a cheese salad sandwich will give you more saturated fat than your body requirement. Keep a check on how much saturated fat do various food stuffs contain and compare the same to make a healthy choice.
Myth three: The ideal diet is fat-free
The good news is that fat is a necessary part of our diet. Without it we would be short on energy, low on nutrients, with dry skin and hair. Fat helps the body to absorb Vitamin A (vital for healthy eyes, skin, hair and nails), D (for strong bones) and E (for fertility and general health). Fat also gives us energy and keeps us warm. Plus it gives food flavour and helps us feel full. A fat-free diet would leave us deficient in essential fatty acids, found in some polyunsaturated fats. As with vitamins, the body can't function without a small amount of these essential nutrients.
Moreover, it's the very long-chain omega-3 fatty acids, found in oily fish such as salmon, sardines and mackerel that research suggests have the greatest heart-health benefits. They have also been attributed with boosting mood and improving concentration and behaviour in children. This is one type of fat we may not be getting enough of. Other foods containing unsaturated fats include olive oil, soya, linseeds, nuts and sunflower oil.
Myth four: High-cholesterol foods should be avoided
Conventionally, it was thought that foods high in cholesterol such as eggs and prawns should be kept to a minimum. Since then, research has shown that dietary cholesterol has much less effect on our blood cholesterol than saturated fat.
There's no reason to avoid or limit high-cholesterol foods like eggs unless your doctor advises it. If you have high cholesterol, use food labels to keep an eye on the saturated fat content and reduce your intake by opting for low-fat dairy products.
Myth five: Low-fat means low-calorie
The calorie content of low-fat foods may be as high as the standard version because it may contain more sugar, flour or starch thickener to add flavour. So even if a food says 'low-fat' or 'fat-free', check its calorie content. Again, the standard percentages will help you understand what proportion of your daily calorie requirement a serving contains.
Myth six: Nuts are unhealthy
True, nuts are high in fat but it's mainly the healthy, unsaturated fats that studies have shown, reduce heart disease risk. Nuts contain protein and vital nutrients such as vitamin E, zinc and selenium. They also have a low GI (glycaemic index), which means they release energy slowly, keeping your blood sugar stable and satisfying your appetite for longer than many other foods. But go for plain nuts rather than salted as salt sends blood pressure soaring.
Myth seven: It's OK to reuse oil
Repeatedly reheating oil to high temperatures - for instance for frying chips - can turn healthy vegetable oil into harmful trans-fats. Choose heat-resistant oils such as sunflower oil for cooking, don't re-use and store away from heat in a cool, dark place.
Easy ways to cut fat
E highest. Vitamin E is fat-soluble vitamins with antioxidant role of acid and heat are stable and the unstable base, if molysite, lead salt or fat acid under the conditions of Baidoa, will accelerate its oxidation been destroyed. In recent years, is widely used in anti-aging, that it can eliminate LF deposition in the cell, improving the normal function of cells, the cells slow down the aging process.
Vitamin E in acid, pancreatic juice and fat exists, the effects of lipase in a mixed particles in the upper part of the small intestine-saturated form of passive diffusion absorption by intestinal epithelial cells. Various forms of vitamin E was absorbed mostly by chylomicrons with the lymphatic system at the liver. Vitamin E in the liver through chylomicrons and very low density lipoprotein (VLDL) vector into the role of plasma. Chylomicrons blood circulation in the decomposition process, the absorption of vitamin E into the lipoprotein transfer cycle, as chylomicrons other debris.
E has a very strong antioxidant, can protect the body against free radical damage, anti-atherosclerosis, the protection of vitamin A, selenium (Se), the two sulfur-containing amino acid and vitamin C activity of the role of delay cells due to oxidation and aging, and maintain the capacity of youth posture;
2, vitamin E to the maintenance of normal immune function, especially on the function of T lymphocytes is very important.
3, vitamin E can promote protein synthesis update is localized trauma, medication (which can be absorbed through the skin) and the medication can prevent scar left, can speed up the rehabilitation of burns;
4, vitamin E on embryonic development and plays an important role in reproduction, and animal reproductive function and the production of sperm is not found vitamin E on the evidence of human reproductive role, but common clinical sign of vitamin E treatment and habitual abortion.
5, vitamin E can protect the nervous system, muscle, retina from oxidative injury.
There is evidence that long-term intake of Human 1000 mg / d of vitamin E over a possible poisoning symptoms, men and women may arise breast hypertrophy; headache, dizziness, vertigo, blurred vision, muscle weakness; skin excluded bifida, cheilitis, Kougutan , urticaria; symptoms of angina or diabetes increased significantly; hormone metabolism disorder, prothrombin lower blood cholesterol and triglyceride levels increased with the increase in platelet activity and increase immune dysfunction. My vitamin E can be developed tolerance to the highest value is 800 mg
Vitamin E deficiency mainly affects the spinal cord after column, the third and fourth nuclear neurosurgery, the myelin sheath around the nerve axon tubes, the slender nuclear brainstem, and finally the muscles retina. Causing the destruction of red blood cells, ophthalmoplegia, muscle weakness, vision obstacles, anaemia, reproductive dysfunction, hair loss, aging, etc..
E;
2, take birth control pills, aspirin, alcohol, hormone people to add vitamin E;
3, cardiovascular disease, Parkinson patients, pregnant women and older adults to add vitamin E.
4, children in the development of the nervous system is very sensitive to lack of vitamin E, vitamin E deficiency time if not promptly treated using vitamin E added, the rapid onset of neurological symptoms.
Different forms of vitamin E apparent absorption rate is very similar, whether it is or dietary intake of vitamin E supplements, absorption rate of 40 percent, vitamin E supplements in the postprandial taking helps absorption. The elderly long-term use of vitamin E supplements is not only unnecessary but also unsafe, but also cause side effects.
Related: Why fat is good for you
Additional information:
From www.tamilstar.com:
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