Why must we ensure the fat content in the diet? Provides the body with energy, essential fatty acids, promotes the absorption of fat-soluble vitamins, fat-soluble vitamins, improves food flavor, and satiety.

In recent years, due to the increasing morbidity and mortality of chronic diseases (cardiovascular diseases, tumors, and cancer diseases, etc.), people tend to have a prejudice against fat, and even some "lipid discoloration"; only eat vegetable oil, do not eat Animal oils; lack of proper understanding of the function and metabolism of lipids. Lipids are an indispensable nutrient for the human body and have important physiological functions for the human body.

As the saying goes, people use food as their day. Explain that food is an essential material basis for human life activities. The nutritional value of food depends on the amount, type, quality and availability of nutrients contained (digestion and absorption rate). A complete diet should include all kinds of nutrients essential to the body, and the proportion is appropriate. This is what we often call a "balanced diet."

The fats and oils in our daily lives contain neutral fats (triglycerides) and lipids (phospholipids, steroids, etc.). In the human body, lipids account for 95% of triglycerides and 5% of lipids. We will collectively refer to them as fat. In our diet, there are a variety of lipids, most of which are neutral fats. Fat, like sugar, provides energy to the body's main function. Under normal circumstances, 20% to 30% of the energy in the diet is provided by fat, and a medium-strength adult needs 1~2g/kg body weight per day.

Fat is the most calorie nutrient in the diet, and contains more potential energy than protein and sugar per unit weight. It is the most economical food in terms of weight and volume. In addition, when it burns (or when it is oxidized) it releases more water, which is of great importance in the metabolism of the organism.

Why must we ensure the fat content in the diet? This is because oils and fats have important physiological functions on the human body. In terms of nutrition, it mainly has the following functions:

1. Grease supplies energy to the human body and is the body's main energy source. 1g of fat burns in the body producing 37.7kj (9kcal) of energy, while 1g of protein or 1g of carbohydrate produces only 16.7kj (4kcal) of energy. If the human body lacks oil for a long time, it will lead to lack of physical strength, weight loss and even loss of work or labor ability. As the children's stomach volume is smaller and the energy needed is greater than that of adults, the supply of fat in the diet is even more important. For example, fat in breast milk provides 50% of the energy needed.

2. Oil can provide essential fatty acids. The essential fatty acids cannot be synthesized by the human body and must be provided by food fats, such as linoleic acid (C18:2, octadecadienoic acid) and linolenic acid (C18:3, octadecatrienoic acid), etc. The physiological function. It is a component of cells and tissues that maintains the integrity of the skin, mucous membranes and capillaries, participates in the synthesis of prostaglandins and promotes cholesterol metabolism and other functions. If the diet is lacking for a long time, it will bring great harm to human health.

3. Fat promotes the absorption of fat-soluble vitamins. Such as vitamin A, D, E, K and carotene (vitamin A original) is insoluble in water, only soluble in fat, so called fat-soluble vitamins. Dietary fat as a solvent for fat-soluble vitamins can promote its absorption and utilization. Some fats themselves also contain fat-soluble vitamins, such as vitamin E in vegetable oils, and vitamins A and D in butter and cod liver oil.

4. Oil can improve the flavor of food, improve the sensory properties of food, and increase people's appetite. Any natural oil has its own unique taste, and a good dish often has different colors and flavors due to the different oils used.

5. Satiety is another function of fat. It can prolong the digestion of food in the human body and can prevent hunger from eating too early after eating.

In addition, fats also have the function of maintaining body temperature and protecting internal organs. The oil in the human body is distributed around the subcutaneous and visceral organs and functions as a thermal pad and a protective pad. Fat is a poor conductor of heat, which prevents excessive heat loss in the body and maintains a certain body temperature; fat tissue with liquid fat as its main component has elasticity and tension, and is like a cushion that separates various organs in the human body so as not to interfere with each other. Squeeze, at the same time, can buffer the mechanical impact, thus protecting the internal organs and muscles from damage.

In addition to neutral lipids, fats and fats associated with lipids are also important for human health. Lipids, including phospholipids, steroids, its main function as the basic composition of the cell membrane (about 50% of membrane weight), including the cell membrane, a variety of organelle membrane, but also constitute some of the important active substances in the body.

It can be seen that dietary fat is an indispensable material for the human body.

However, if you ingest too much fat over a long period of time, it can cause indigestion, anorexia, and diarrhea. In particular, excessive animal fats can cause obesity, high blood lipids, coronary heart disease, etc., and cause great harm to human health.

So, how much fat do we have in one day?

The "Chinese Residents' Dietary Guidelines" suggested that: According to the dietary fat of Chinese residents, it is mainly derived from the actual conditions of animal foods, beans, nuts, and cooking oil. Only the daily control of cooking oil does not exceed 25 grams or 30 grams to meet the dietary requirements. Fat provides basic energy requirements for a reasonable diet of 25% to 30%. If dietary intake of animal fat is low, the amount of cooking oil may be appropriately increased.

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