Nutrition

What are the types of fat, What are the signs that you are not eating the right amount of fat?

اعلان

In addition to protein and carbohydrates, which we talked about earlier, there are fats, which are one of the most important nutrients in a healthy diet for energy production. The body consumes fats in the form of triglycerides, and fats are classified into three types according to the length of the carbon chains .short chain fatty acids, medium chain fatty acids, Long chain fatty acids‘.

What are the types of fat

  1. Unsaturated fats
  2. Saturated fats
  3. trans fats

Unsaturated fats are better than saturated fats for heart health and cholesterol levels. Nutrition labels on packages help you identify and avoid products that contain a large amount of saturated or trans fats.

1- Unsaturated fats:

Unsaturated fats are one of the types of fats, as they are in a liquid state at room temperature and are useful and improve cholesterol levels and regulate heartbeat. Unsaturated fats are mostly found in plant foods such as:

  • Vegetable oils
  • Nuts
  • Seeds

There are two types of unsaturated fats:

Monounsaturated fats

which is located in

  • olive oil
  • Peanuts, almonds, hazelnuts, walnuts
  • avocado
  • Pumpkin and sesame seeds

Polyunsaturated fats

They are located in:

  • cultivar oil the sun
  • flaxseed
  • Walnuts

2- Trans fats:

It is a type of unsaturated fat found in natural and processed foods

Natural trans fats such as : beef, sheep, goat and dairy products. Eating these natural foods in a moderate amount is not harmful.

Processed trans fats such as: hydrogenated oils, dangerous to human health. a witness Hydrogenated Products Guide

3- Saturated fats:

They are solid fats at room temperature that raise cholesterol and are mostly found in animal foods such as:

  • cheeses
  • Meat, poultry and fish
  • Tropical oils “coconut oil, palm oil and cocoa butter oil” Tropical oils are involved in the manufacture of many products such as ‘coffee whitener cakes biscuits sweets’

Fat benefits

  • Energy: Fat provides a lot of energy to the body and improves its performance
  • For hormones: Fat helps regulate reproductive hormones
  • For the brain: Eating enough fat helps the brain and the brain to work perfectly and improves the mood
  • Absorption of vitamins: There are some vitamins that are not absorbed until they dissolve in fats, such as vitamin A, D, E, and K.
  • Adding flavor to food: Adding fats to foods makes them tastier
  • Feeling full: Fat helps to feel full
  • Cell Growth: Fat is the outer structure of all cells in the body

What is the right amount to eat healthy fats?

Dietary fats often have a bad reputation for weight gain, and this is not true. As long as you eat them in moderation, you will not gain weight. Each person’s need for fat varies according to the amount of calories a person should eat and their goal. You can calculate your calories through a tool: Design a food table

Fat contains 9 calories per gram, which is more than the calories provided by protein and carbohydrates.

Signs that you are not eating the right amount of fat in your diet

A lack of dietary fat may cause some biological processes in your body to stop, so it is important to ensure that you do not have these signs

  • Dermatitis
  • Slow wound healing
  • hair loss
  • Weakened immunity
  • Joint pain
  • dry skin
  • Feeling cold most of the time
  • Concentration problems

Signs that you are eating too much fat in your diet

There are some common signs that you are eating too much fat in your diet. Even if the healthy fats found in healthy foods

  • Weight gain
  • High level of cholesterol in the blood
  • Bad breath
  • Digestive discomfort
  • feeling lethargic

In this guide, we have limited the high-fat food products to help you improve your diet for better health.

Learn about the benefits of intermittent fasting

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