For most of us, fats are the only culprit of our excess weight and high cholesterol, but is it really?
You will find the answer to this for yourself at the end of the article. We need fats in every biological event in our body, from the elasticity of our skin to moisture balance, from the absorption of vitamins A D E K to the order of our digestive system. And our body cannot synthesize all the fats we need. Fats that our body cannot synthesize and we have to get from outside are called essential fats. When our body fat percentage drops below 7%, many events going well in our body are interrupted, which causes serious damage to our health. Therefore, diets that completely remove fat from our body will not produce positive results for us.
Right now, why do hundreds of experts say fat? I feel like I hear you say he's blaming. Just as having low fat content is a serious health problem for the body, having too much fat is an equally serious health problem. According to the data recommended by the World Health Organization, the fat content should be between 20% and 25% for women and between 15% and 20% for men. (ratios are valid for a standard individual, athletes are evaluated separately from this category.)
In order to achieve this ratio, the type and amount of fat we take is very important, so if you want, let's get to know the fats first.
Saturated fats: Saturated fats are fats of animal origin (milk, cheese, eggs, meat) and are only found in coconut. They are solid at room temperature.
Unsaturated fats:Essential fats that our body has to get from outside are mostly in this group. Unsaturated fatty acids are of plant origin and are liquid at room temperature. We divide unsaturated oils into two groups
a) monounsaturated oils: hazelnut oil, olive oil and canola fall into this group.
b)polyunsaturated oils. unsaturated fatty acids: sunflower oil, corn oil and soybean oil also belong to this group.
For a healthy life in our daily diet, the amount of calories we get from fat should be between 20% and 25% of our total calories.
10% is from saturated fats
About 15% is from single fats unsaturated fats
About 10% should come from polyunsaturated fats.
The detail we need to pay attention to here is that we get the saturated fat we need in the dairy and meat products we consume today to meet our calcium and protein needs. For this reason, we should stop consuming extra saturated fat in meals, as more of it may cause problems such as high cholesterol and vascular occlusion.
For our unsaturated fat intake, a teaspoon of olive oil that we can add to salads, a handful of unroasted, unsalted nuts that we can consume during the day. Avocados, which we can consume to add color and change to our breakfasts, will support our unsaturated fat intake.
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