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It's better to eat less of these foods and avoid too much fat

What's the best food to eat less and avoid too much fat? Fat can be good or bad! Have you ever heard of it? It's necessary for the human body to take in fat, but if you take in bad fat, it will accumulate into abdominal fat, so it's very necessary to learn to distinguish the quality of fat.

Fat also has' good 'and' bad 'points

There are two kinds of fat in food: one is good for health, such as polyunsaturated fat, and the other is the main cause of your obesity - saturated fat and trans fat. Nutritionists believe that the amount of saturated fat we eat should be less than 1 / 3 of the total fat, while the amount of polyunsaturated fat should not be less than 1 / 3. Although the body can use saturated fat as energy, you don't need them. On the contrary, polyunsaturated fat and oil are essential to the body.

How much fat do we need to eat every day to be healthy

In our total dietary energy, the best energy provided by fat is 20% - 30%. According to the average adult's daily intake of 1800-2600 calories and 30% of the upper limit, it's 60-85g of fat. In addition to edible oil, which is 99% fat, we may also eat a lot of 'invisible fat': the fat content of 100g egg yolk is 21.1g, the fat content of 100g lean pork is 28g, and the fat content of 100g peanut is as high as 44.4g!

But these foods don't mean you can't eat them. These fats are 'good' fats, but you should know the fat content of these foods, so that you can control the total amount of fat intake every day.

Where's the good fat

Most of us lack really good fats, which are & omega; - 3 and & omega; - 6 (provided by polyunsaturated fats). So, where to find these good fats? The answer is fish (especially deep-sea fish such as salmon, tuna, salmon, etc.) and seeds (such as flaxseed, pumpkin seed, sunflower seed, sesame, corn, soybean, etc.). However, most people can't get enough good fat by eating fish and seeds, so seed oil is your most convenient choice. Olive oil, sunflower seed oil, corn oil, soybean oil and other edible oils are good sources of fat.

Drive away bad fat

Generally speaking, harmful fats are mostly found in animal foods, such as beef, pork, butter, poultry, butter, milk and cheese. A few plants are also high in saturated fat, such as coconut oil, palm oil and cocoa butter. Although we all know that saturated fat is harmful to slim and healthy body, we can't monitor the intake of saturated fat at any time. The following 'bad' tips will make it easy for you to control fat.

1. Smart meat replacement diet: white meat contains less saturated fat than red meat, skin less muscle contains more than a third less saturated fat than skin. In the diet as long as a little replacement, you can eat a lot less saturated fat Oh.

2. Replace solid fat with liquid fat: olive oil, rapeseed oil or corn oil contain liquid fat, unsaturated fat; butter, lard and other foods contain solid fat, that is, value preserving fat.

3. Choose low-fat dairy products: semi skim, skim milk or low-fat yogurt are good choices.

4. When you buy food, check the nutrition label of the food to find out how much saturated fat the food you want to eat contains.

5. Changing the way you cook: studies have found that saturated fatty acids can be cut in half when fat is cooked for a long time. Therefore, it is better to stew and stir fry fat meat.

Watch out for five invisible high fat foods

1. Coconut juice: coconut juice looks like natural juice, but it actually contains 93% fat. And the same type of coconut, coconut, and all contain coconut juice desserts.

Countermeasure: replace coconut milk with skimmed milk.

2. Croissant: it looks clear and light, does not contain too much fat croissant, fat accounts for 58% of the total calories, with the same type of pastry, cookies and Western pastries.

Strategy: replace these snacks with whole wheat bread.

3. Vegetable salad: it seems to be the representative of low calorie, but the fat of vegetable salad accounts for 72% of the total calories, which is thanks to all kinds of Chinese or Western sauces.

Countermeasures: salad with low-fat yogurt, will be more healthy and low calorie.

4. Walnut: walnut is also a very deceptive pure natural plant food, but the proportion of fat to total calories has even reached 70%. Peanuts, pistachios and other nuts are also high in fat.

Countermeasures: when you want to eat nuts, replace them with oatmeal sticks!

5. Lean pork: you may think that lean pork is really low-fat. In fact, it is not. The fat percentage of lean pork is 38% of the total calories. This is true of the same kind of red meat such as beef and mutton.

Countermeasures: choose white meat such as chicken and fish instead of red meat.

For how to avoid eating too much fat, you already have a preliminary understanding. The following Sihai health editor will continue to introduce the relevant knowledge about nutrition and health. Welcome to check. 4hw.com.cn wishes you a happy life!