Fats in food include both good and bad fats. They can be challenging to distinguish between and avoid. Healthy fat, also known as good fats, include unrefined monounsaturated and polyunsaturated fats. On the other hand, bad fats include trans fats and vegetable oils that have undergone extraction and industrial refining processes. Saturated fats fall somewhere in between these two categories.
In order to consume fat to maximize health benefits and not increase the risk of other health problems. It is necessary to take into account the type of fat you choose to consume. And the amount of fat you consume per day. Here are some tips for consuming fat that is good for your health:
- Fat should only make up about 30% of your total daily calories. And saturat fats should be limit to about 5% of your total daily calories.
- Should choose to eat foods that contain good fats such as omega-3 and omega-6 fatty acids because they may help reduce the risk of heart disease and cancer.
- Should choose to eat meat that is cook by steaming, สมัคร ufabet, baking or grilling instead of frying, because fried foods often contain excessive fats.
- Should avoid eating foods that contain trans fats. Which are mostly in bakery products and snack foods that use margarine as the main ingredient.
- Should choose to eat lean meats such as chicken breast, skinless chicken thigh, or fish because they will not provide you with too much fat. In addition, the fat in many types of fish is also good for your health.
- Should cook your own food on some occasions because you can control the ingredients. And cooking methods, which can help reduce the risk of consuming too much fat.
- Should avoid eating processed foods because most of them contain saturated fat.
- Should eat more vegetables, fruits and legumes to provide your body with a balanced diet of beneficial nutrients and reduce the risk of consuming too much fats.
In addition, the best ratio of omega-6 to omega-3 fatty acids is 1:1. However, with the widespread use of vegetable oils high in omega-6 fatty acids, the ratio is currently as high as 20-25:1. Which can easily cause chronic inflammation in the body, which can undermine our health without us knowing. Omega-6 fats are precursors to the production of inflammatory substances such as prostaglandins. Leukotrienes, and thromboxanes, while omega-3 fatty acids are precursors to the production of anti-inflammatory substances such as resolvins, protectins, and maresins.