What is Fat?

Fat is an important ingredient in the diet, which can be divided into three main categories:

  • Saturated Fatty Acids
    are mainly found in animal products, such as whole milk, cream, cheese, beef, sheep, pork, etc. Plants, such as coconut oil, palm oil, etc.
  • Polyunsaturated Fatty Acid (Polyunsaturated Fatty Acid) is
    mainly found in corn, soybeans, sunflower seed oil and some fish oils.
  • Monounsaturated Fatty Acid is mainly found in vegetables, nuts, oil, olive oil, peanut oil and canola oil. This kind of fatty acid helps reduce low-density cholesterol (commonly known as bad cholesterol) in the body without affecting the content of high-density cholesterol, so it is an ideal cooking oil. 
  • Fat can also provide the nutrients the body needs. Appropriate amount of fat is very important to human health. In addition to helping to absorb vitamins A, D, E and K,the small amount of fatty acids releasedby thedigestion offat isalso an important component of cell composition.

Main functions

Fat can provide part of the energy needed by the human body, dissolve and transport Vitamins A , D , E , K , and help the body to grow and repair. Fat is also an indispensable nutrient for the brain development of infants and children. Fat also has the effect of keeping body temperature normal.

Recommend it daily dosage

amount of daily fat intake should not exceed 25-30% of total calories.
Women: 65 to 70 grams, men: not more than 90 grams.

Intake and troubles

Intake should not be too much. In addition to fat can make you obese, it can increase the body’s cholesterol content and increase the risk of Cardiovascular disease. Lack of essential fatty acids may cause eczema or dry skin disease. Children should not lack fat, otherwise it will affect their growth.

Sources of Fat

 
Weight
Contains fat
meat
Roast beef 100g
39 grams
 
100g pork chop
33 grams
Fruits and vegetables
A cup of corn
2 grams
Dairy products
A cup of soft ice cream
23 grams
 
A tablespoon of butter
12 grams
 
Whole milk
8 grams
nut
A cup of almonds
70 grams
 
1 tablespoon of peanut butter
8 grams
Dessert
One piece of cheesecake
18.5g
 
One piece of apple pie
15 grams

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