Good fats…how to choose what to eat
Good vegetable oil must not heate and reused. Which will add hydrogen to the oil, causing the oil to change into a trans type, which has negative effects on the body.
Consume unsaturated fats instead of saturated and trans fats.
The fats consumed are a mixture of different สมัคร ufabet types of fatty acids, which have different effects on the body. The main principle is to consume less saturated fat and replace it with more unsaturated fat.
Dietary fat consists of three types of fatty acids:
1. Saturated fatty acids are found in animal fats or animal products, coconut oil, coconut milk, palm kernel oil. This type of fatty acid has the effect of increasing total cholesterol and LDL, which accelerates the occurrence of heart disease.
2. Monounsaturated fatty acids are consider good fats and are abundant in dried beans, olive oil, canola oil, rice bran oil, palm olein, and peanuts. This type of fatty acid has the effect of reducing cholesterol levels without reducing HDL levels, which prevents heart disease.
3. Polyunsaturated fatty acids found in soybean oil, corn, safflower, sunflower seeds, cotton seeds, etc. They have the effect of reducing cholesterol levels while also reducing HDL levels. They also found in seafood and are essential fatty acids that the body cannot produce on its own and must consume from food.
Trans fats found in abundance in margarine, shortening, margarine, oil use for frying potatoes, and bake goods made with margarine. This type of fat is naturally found in dairy products. Research has shown that this type of fat can increase cholesterol and lower HDL, just like saturated fat.