How to avoid excessive fat intake
Fat is an important guarantee for the body to store energy and maintain normal physiological activities. It can also promote the work of human cells and provide a protective barrier. Studies have shown that more fat in the thighs and buttocks is also beneficial to human health to a certain extent.
Fat is divided into brown fat and white fat. The surface of brown fat cells contains leptin. Leptin is a satiety hormone. When a certain amount of food is consumed, adipose tissue will secrete leptin into the blood and act on the feeding center of the hypothalamus to signal to stop eating. Reduce food intake and reduce fat production. When the content of leptin is high, it can speed up the body's metabolism and break down white fat into calories for consumption in daily life.Brown fat decreases with age, and the content varies from person to person. This is one reason why some people are still thinner while eating intemperately. White fat accumulates under the skin and is responsible for storing excess calories; however, excessive storage of white fat can also cause symptoms such as high blood fat, high blood pressure, and high blood sugar, which will have a great negative impact on human health.It can be seen that the excessive accumulation of white fat is the main cause of obesity and the culprit of some chronic diseases. And high-fat or high-sugar, high-fat diet will cause brown fat cells to become functionally hypoxic, and lipid droplets will become larger, resulting in whitening of brown fat.
In order to pursue the perfect color, fragrance, and taste, traditional Chinese food often uses stir-frying and frying;And with the rapid improvement of China’s economic development,modern people live under pressure, eat irregularly, exercise very little, and often eat in various restaurants, which leads to excessive fat intake. Some pastries and sauces are popular among young people, leading to a continuous increase in the obesity rate of Chinese residents and adolescents. Endangered the health of Chinese residents. It can be seen from the traditional diet and modern lifestyle that the high intake of edible oil by Chinese residents is an important part of the source of fat for Chinese residents.
The Chinese Nutrition Society consumes 25-30g of fat per person per day, which is the total amount of three meals. It is believed that the fat intake of most residents is far greater than 30g, so how can people avoid excessive fat intake in daily life?
1. Reduce the frequency of eating out in non-essential situations,In order to pursue economic benefits, restaurants create meals that satisfy the appetite. The menu is almost full of high-oil and high-salt meals, which increase the burden on the kidneys and intestines and seriously affect people's health.
2. When cooking, you can choose steaming, cold dressing, and reduce the amount of fat as much as possible.
3. Reasonable meals. Reduce the intake of high-fat foods, and control the amount when eating meat. The "Dietary Guidelines for Chinese Residents (2016)" recommends an average daily intake of 120-200 grams of poultry, fish, and eggs.
4. Love fried food and drink thick soup. Potato chips and French fries are foods with very high oil content. Fatty meat, nuts, chocolate, butter cakes, cookies, shortcrust pastries have high oil and trans fat content, which are high-fat and high-sugar foods. In thick soups such as old hen soup, ribs soup, beef soup, etc., many invisible fats are in the soup, so the thick soup is also a high-fat food. Someone has tested the high-end soup made in hotels and restaurants and found that 500 ml of the soup contained 20 grams of fat.
