Fatty acids are essential for the health of all living systems
whether they are in the foods we eat. our bodies, our pets. or our children. We must be eating more fat-rich foods because the world is hungry for our health. This time, I'll tell you about the types of fats that you want to eat to maintain your health.
Some fats can cause lifestyle-related diseases if they are eaten too much. while others are in short supply in modern people who want to actively eat them for health.
What is the function of fat?
Fats are one of the three main nutrients along with proteins and carbohydrates, namely nutrients that are raw materials for making cell membranes and hormones. and as a source of energy.
In addition, it maintains body temperature and protects internal organs. It helps in the absorption of fat-soluble nutrients
Lack of intake leads to a lack of energy and weakened immunity. In addition, fat-soluble nutrients are difficult to absorb, causing rough skin, etc. and it is difficult to retain moisture in the skin. which can cause dry skin.
However, if you eat too much fat, subcutaneous fat and visceral fat will increase. causing obesity, and may cause lifestyle-related diseases. Diabetes and atherosclerosis are two examples.
Types of fatty acids
One of the components that make up fat is fatty acids, there are different types.
Meat fats are white lumps at room temperature. but vegetable oils. such as olive oil are liquid even at room temperature. This is because each of them contains different types of fatty acids.
In addition, individuals not only differ in appearance from liquids. but also work differently in the body.
Fatty acids are classified into two types due to differences in their structure: saturated fatty acids and unsaturated fatty acids.
In addition, unsaturated fatty acids are classified into monounsaturated fatty acids. and polyunsaturated fatty acids due to structural differences.
What are saturated fatty acids?
It is These elements abundant in animal fats such as meat. dairy products, butter, and lard, characterized by being solid at room temperature.
Due to the difference in structure. it is classified into short-chain fatty acids. medium-chain fatty acids, and long-chain These elements.
Saturated These elements are necessary. as raw materials for making triglycerides and cholesterol. but if you take too much, they can cause high cholesterol and triglyceride levels in the blood.
It can also cause dyslipidemia and atherosclerosis. so you need to be careful not to overeat.
What are unsaturated fatty acids?
It is These elements abundant in vegetable and fish oils. which is liquid even at room temperature. Due to the difference in structure. it is classified into monounsaturated fatty acids and polyunsaturated elements.
Monounsaturated fatty acids
It is also called omega-9 fatty acid, and the representative is oleic acid.
Oleic acid can be expected to be effective in relieving constipation by lowering bad cholesterol levels and activating bowel functions.
Oils rich in oleic acid include olive oil and cedar oil. and rapeseed oil. Since it does not oxidize easily. It can also be heated and used to cook food.
Polyunsaturated fatty acids
Polyunsaturated These elements are classified into omega-6 and omega-3 fatty acids due to structural differences.
A typical omega-6 fatty acid is linoleic acid. which can be expected to have an effect on lowering total cholesterol levels in the blood and preventing atherosclerosis.
Oils rich in linoleic acid include soybean oil and sesame oil. and cottonseed oil. and sunflower oil.
A typical omega-3 fatty acid is α-linolenic acid.
Α-linolenic acid is converted to EPA and DHA when it enters the body.
It is abundant in flaxseed oil, sesame oil, Shizu oil, etc., and has the function of lowering the concentration of total cholesterol in the blood.
In addition, E P A and D H A, are abundant in blue-backed fish. such as mackerel and horse mackerel, have the function of lowering triglycerides and preventing blood clots. and smoothing the blood.
Therefore, it can be expected that it will have an effect on the Prevention of atherosclerosis. and suppression of the onset of ischemic heart disease
What is the intake of essential fatty acids?
Essential fatty acids are fatty acids that cannot be synthesized by the human body and must be ingested from the diet.
There are three types of essential fatty acids: α-linolenic acid. This is a kind of omega-3 fatty acid Linoleic acid which is an omega-6 These elements, and arachidonic acid.
Omega-6 linoleic acid in soybean oil
is 6 g for 1 tablespoon and 2 g for 1 teaspoon.
Omega-3 α-linolenic acid in sesame oil is 7 g for 1 tablespoon and 2.3 g for 1 teaspoon.
Modern people tend to be deficient in omega-3 fatty acids, and it is said that they tend to eat a lot of omega-6 These elements.
If you increase the number of fish dishes. so that you eat not only meat dishes. or if you eat sesame or linseed oil on salads, it will be easier to ingest omega-3 These elements.
Sesame oil and Amani oil
can provide the α-linolenic acid you need for a day with about 1 tsp.
In addition, omega-6 fatty acids and omega-3These elements are easily oxidized by light, heat, and air.
Oils such as ama-ni oil and sesame oil are sensitive to heat and are not suitable for cooking. Use it to finish dishes, seasonings, dressings, etc.
Fish such as sashimi and carpaccio are more efficient to consume EPA and DHA. It oxidizes easily, so choose fresh.
It is also recommended to take it with foods containing vitamins A, C, E, etc. which have antioxidant effects. to prevent oxidation.
fatty acids, Foods rich in vitamin A
Liver, eel, sea cucumber, eggs, Mallow, carrots, pumpkin, tomorrow leaves, Tangerines, Nori paste, etc.
Foods rich in vitamin C
Sweet peppers, rape flowers, broccoli, potatoes, sweet potatoes, lemon, grapefruit, kiwi fruits, strawberries, etc.
fatty acids, Foods rich in vitamin E
Sunflower oil, cottonseed oil, almonds, peanuts, pumpkin, Mallow, red pepper, rape flowers, salmon roe, Cod, crab, shrimp, eel, hamachi, etc.
In addition, by choosing a cooking method such as steaming, or boiling. or stewing instead of frying or frying, you can prevent excessive intake of saturated elements and omega-9 These elements are contained in butter and lard.
Consume fats in moderation and try to eat a balanced diet.
Conclusion
Fats are important nutrients that make up our body and become energy. Of these, essential fatty acids cannot be made in the body. As a result, they must be eliminated from the diet.
However, if you eat too much fat, subcutaneous fat and visceral fat will increase, which can cause obesity. and can. also, cause lifestyle-related diseases. such as diabetes and atherosclerosis.
Try to consume the right amount of saturated These elements, omega-6 These elements, and omega-9These elements.
I would like to aim for a diet that uses fish, flaxseed oil, sesame oil, etc. to increase the intake of omega-3 These elements, modern people tend to lack.
Our bodies are made of what we eat. Try to eat a balanced diet to help you stay healthy.