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People in today’s society do not experience such strong physical labor as farming, can not consume so much fat, but the improvement of living standards, dietary diversification, heavy oil and heavy food is more popular among consumers.
However, fat is not equivalent, a long time of high fat diet will lead to obesity, triggering a series of disease problems, it is time to pay attention to it!
01Definition and hazards of a high-fat diet
For three meals, the normal proportion of fat intake for adults should be 20% ~ 30% per day, roughly 50g ~ 80g, including fat from food and fat intake from cooking oil. If the proportion of fat for energy is above 40%, it can generally be called a high-fat diet, and some diets, such as the ketogenic diet, can even approach 70%,
Fat is one of the essential nutrients for human energy supply and metabolism, but a long-term high-fat diet, a large intake of trans fat is particularly unhealthy, the body needs excess nutrients is bound to damage health, leading to obesity and a variety of human complications. So the common high-fat diet leads to physical damage are –
(1) Damage to cardiovascular
People who eat high-fat food for a long time will blood lipid content slowly deposited on the blood vessel wall, then formed in the blood vessels atherosclerotic plaque, over time will cause the arteries gradually narrowed or even blocked. This time is already very dangerous, not timely detection and improve eating habits may cause acute myocardial infarction, organ ischemia and ischemia and even sudden death.
(2) Damage to the stomach and intestines
High-fat diet will increase the risk of colorectal cancer. Some data show that people who often eat high-fat food have 2~3 times more risk of colorectal cancer than others. As food with high fat content accumulates in the gastrointestinal tract for a longer time, digestion of high-fat food needs to secrete more gastric acid, which is difficult to be digested and absorbed or excreted from the body, and the stomach is prone to acidity that triggers gastric diseases and breaks the intestinal flora.
(3) Interference with metabolism
Studies have shown that a high-fat diet can induce metabolic disorders, leading to diabetes, obesity and other metabolic diseases. If the daily dietary fat energy supply more than 30% of the total energy, the prevalence of coronary heart disease and mortality will increase significantly.
For example, the liver and gallbladder, the main organs of human metabolism, if excessive fat intake will lead to a spike in blood cholesterol, and when cholesterol is oversaturated, it will crystallize to form gallstones. Similarly, a high-fat diet can damage the liver, leading to liver failure in the long run.
(4) Dumbing down of the brain
It has been found that free saturated fatty acids in a high-fat diet can lead to a decrease in the number of protein transporters in the blood-brain barrier, and an insufficient supply of glucose to the hippocampus and cerebral cortex, which can lead to inattentiveness and delayed reaction.
02How to make high-fat dietary adjustments
The health of fat mainly depends on fatty acids, and fatty acids are mainly divided into saturated fatty acids, unsaturated fatty acids. Daily diet from animal fat intake of saturated fatty acids, such as common poultry, chicken and duck, and pigs, cows and sheep, etc., to note that excessive intake will lead to increased cholesterol; unsaturated fatty acids are found in plants and fish fat, such as deep-sea fish and peanuts and soybeans.
In the daily or fat loss period can eat more unsaturated fatty acids, not only to supplement the body’s nutritional needs, lubricate the intestinal tract, promote intestinal peristalsis, but also to help the body metabolism. Weight loss should also try to avoid eating processed foods to prevent more intake of saturated fatty acids and trans fatty acids.
Some healthy fat foods are shared below:
(1) Wild Cold Water Fish and Fish Oil
Salmon, tuna, sardines, trout, etc. contain omega-3 fatty acids, but also contains natural DHA and EPA. for muscle builders, a little inattention is prone to arthritis, supplementation of high-quality fats and proteins can reduce inflammatory response in joint pain during exercise.
(2) Stir frying vegetables for coconut oil, olive oil
In addition to the food you eat, the daily frying oil should not be ignored, for example, coconut oil can enhance people’s body resistance to viruses and bacteria. Cold pressed olive oil is rich in monounsaturated fatty acids, which can reduce the risk of heart disease, high blood pressure, and some cancers. It is recommended to replace lard, etc. to cook, or use olive oil as a salad dressing, which can help you lose weight.
During the weight loss period, avocado is a regular fat loss meal, you can and chicken, salad vegetables with a variety of styles and flavors, rich taste at the same time, it is rich in monounsaturated fatty acids beneficial to heart health, but also to help the body burn more fat.
Do not eat fat people do not have enough energy, but learn to choose to eat good, high-quality fat, is the most important!