Fat is also good or bad! have you heard of it? The body's intake of fat is necessary, but if you take in bad fat, you may have to build up fat in the abdomen, so it is necessary to learn how to distinguish fat from bad. The following Xiao Bian told everyone that the top five stealth high-fat foods should be vigilant.
First, fat also has "good" and "bad" points
The fats contained in food can be divided into two categories: one is good for health, such as polyunsaturated fat, and the other is the culprit of your weight gain - saturated fat and trans fat. Nutritionists believe that the amount of saturated fat in the fat we consume should be less than 1/3 of the total amount of fat, and the total amount of polyunsaturated fat should not be less than 1/3. Although the body can treat saturated fats as energy, you don't need them. Instead, polyunsaturated fats and oils are essential to your body.
Second, how much fat do we need to eat every day?
In our total dietary energy, fat provides the best energy between 20% and 30%. According to the average adult daily intake of 1800-2600 calories and 30% of the upper limit to calculate, is 60-85 grams of fat. In addition to edible oil, which is 99% of fat content, we may have eaten a lot of "invisible fat": 100 grams of egg yolk has a fat content of 21.1 grams, 100 grams of lean pork has a fat content of 28 grams, and 100 Grams of peanut fat content as high as 44.4 grams!
But these foods are not meant to be eaten. These fats are "good" fats, but you should understand the fat content of these foods so that you can control the total daily fat intake.
Third, where is "good" fat?
Most of us lack real good fats, which are omega-3 and omega-6 fats (provided by polyunsaturated fats). So where do these good fats go? The answer is - fish (especially deep-sea fish such as salmon, tuna, salmon, etc.) and seeds (such as flaxseed, pumpkin seeds, sunflower seeds, sesame seeds, corn, soybeans, etc.). However, most people have no way to obtain enough good fats from fish and seeds. Then, seed oil is your most convenient choice. Olive oil, sunflower oil, corn oil, soybean oil and other edible oils are all good “good†sources of fat.
4. Get rid of "bad" fat
In general, harmful fats are found in animal foods such as beef, pork, butter, poultry, butter, milk and cheese. A few plants also have high saturated fats, such as coconut oil, palm oil, and cocoa butter. Although we all know that saturated fats are harmful to slender bodies and healthy bodies, we cannot monitor saturated fat intake at any time. Well, the following tips will allow you to easily control the intake of "bad" fat.
1. Clever replacement of meat in the diet: White meat contains less saturated fat than red meat, and skinless muscle contains less than one-third less saturated fat than skin. In the diet as long as a slight replacement, you can eat a lot of saturated fat.
2. Replace solid fat with liquid fat: olive oil, rapeseed oil or corn oil containing liquid fatty unsaturated fats; butter, lard and other foods containing solid fats, that is, preserved fats.
3, choose low-fat dairy products: semi-skimmed, skim milk or low-fat yogurt is a good choice.
4. When you buy food, first check the nutrition label of the food to find out how much saturated fat you have to eat.
5, change the way of cooking: research found that after a long time of fat cooking, saturated fatty acids can be reduced by half. Therefore, eat fat meat should be stewed, not stir-fried.
V. Be alert to the five stealth high-fat foods
1, coconut milk
The surface of coconut milk looks like a natural fruit juice but actually contains 93% of fat. The same type of shredded coconut, coconut, and all desserts that contain coconut milk.
Solution: Use skim milk instead of coconut milk.
2, croissants
It looks like a light, croissant that doesn't contain too much fat. Its fat accounts for 58% of the total calories. It is also the same type of pastry, cookies, and western-style cakes.
Countermeasure: Replace wholemeal bread with these snacks.
3, vegetable salad
It seems to be a representative of low-calorie, but the vegetable salad's fat accounts for up to 72% of the total calories, and this is thanks to Chinese or Western sauces with various salads.
Countermeasures: Mix low-fat yogurt salad, it will be more healthy and low in calories.
4, walnuts
Walnuts are also very deceptive natural plant foods, but the total caloric ratio of fat has even reached 70%. Nuts such as peanuts and pistachios also have high fat content.
Countermeasures: When you want to eat nuts, switch to oatmeal bars!
5, lean pork
You may think that lean pork is really low-fat. Actually, lean pork also accounts for 38% of total calories. This is true for similar types of red meat such as beef and lamb.
Countermeasure: Choose chicken, fish and other white meat to replace red meat.