In the eyes of many people, the word grease is often equated with "fat, greasy, unhealthy", many people who pursue body shape and fitness enthusiasts, boiled vegetables, boiled chicken breasts, "smell the wind" of grease. In fact, is grease really so terrible? How to choose grease? How to eat to maximize the effectiveness of oils and fats? Today, the truth about grease is about to be revealed!
What are the classifications of fats?
Dietary fats are mainly divided into three categories: saturated fats; unsaturated fats; trans fats
The importance of human fat
Store energy
While we don't usually think of storing energy as a good thing, it's actually a key function of fat. Adipose tissue is the main means of long-term energy storage in the human body. Carbohydrates, proteins, and fats all have the potential to be converted into fat in adipose tissue in the case of excessive energy intake. So, while fat is the primary form of energy storage, if your total energy intake remains the same, increasing your diet's fat intake doesn't necessarily lead to an increase in body fat
Helps absorb vitamins A, D, E and K
Fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E and vitamin K, are generally insoluble in water, but soluble in lipid substances, so the right amount of fat is the key to ensuring the absorption and utilization of fat-soluble vitamins.
Supplies essential fatty acids that make up the body's cellular tissues
The essential fatty acids needed by the body are provided by food fats. It is mainly used for the synthesis of phospholipids and is an important part of all cellular structures. Like our brain cells and nerve cells, hormones (such as adrenal cortical hormones, sex hormones), etc., all require the participation of fat
Can support your brain and mental health
The brain is mainly made up of fat. ARA and DHA are rich in phospholipids in synapses between brain nerve cells, and polyunsaturated fatty acids have been shown to be involved in stimulating the release of neurotransmitters into synapses. DHA deficiency can lead to impaired cognitive function and learning deficits. Lack of DHA can also lead to Alzheimer's, depression, anxiety and hyperactivity. ARA, DHA, and EPA also regulate the nervous system. Endocrine is produced by the body from a variety of fats and acts as a neurotransmitter, binding to cannabinoid receptors. The nervous system is involved in many physiological and cognitive processes, including mood, memory, and stress responses.
They aid in cell signaling and repair
ARA is a precursor to molecules called arachid acid, which acts as a signaling hormone. When the body is injured or infected, these signaling molecules stimulate an inflammatory response, begin a cellular repair process, or send red flags to the brain. EPA and DHA are also converted to arachidic acid and diisocyanates. Eicosanes are responsible for softening the cervix and regulating contraction and dissolving blood clots during childbirth, as well as many other functions.
Regulates blood sugar
Dietary fats are involved in the regulation of blood sugar. When carbohydrates are consumed with healthy fats, fat slows down the absorption of carbohydrates. This slow absorption also helps maintain a steady energy for a few hours after a meal, rather than a rapid surge in blood sugar and subsequent rapid decline.
Why the balance of omega-3 and omega-6 is important for the body
Studies have shown that higher omega-3 intake is associated with a reduced risk of several chronic inflammatory diseases, including coronary heart disease. But in the past 30 years, with the increasing use of vegetable oils, Chinese has seen a surge in omega-6 consumption.
Since arachidonic acid (omega-6 type) is a precursor to isoflavones, the ratio of omega-6 to omega-3 fatty acids in the body may affect inflammation. In other words, a diet rich in omega-6 fats enriches the amount of arachidonic acid in cell membranes, leading to more inflammatory manifestations.
We do need some omega-6, which is associated with improved cardiovascular and metabolic health. Almost all of the current common cooking oils are of the omega-6 type, so the source of omega-6 is unlikely to be a problem. Therefore, in the future diet structure, more attention should be paid to the intake of omega-3 fatty acids.
Health Tips for Buying Edible Oils for Families:
Linolenic acid type edible oils are: flaxseed oil, perilla seed oil, eucommia seed oil, etc.;
Oleic acid type edible oils are: hazelnut oil, camellia oil, olive oil, avocado oil, etc.;
High-end special oils rich in monounsaturated fatty acids - nerve acids are: Yuanbao maple oil, Wenguan fruit oil, etc.;
Nutritionally balanced edible oils include: peony seed oil, walnut oil, canola oil, and meadow fruit oil.