Before learning professional knowledge, my misunderstanding and prejudice about fat came into being after I learned it. Fat is necessary and has a protective effect on our body. Today I will disassemble it in three parts.
draw
Composition of lipids
1, fat→ ① glycerol → ② fatty acid
2. Lipids → ① phospholipids → ② mild lipids → ③ sterols.
Physiological function of fat
draw
1, which constitutes human body components to provide and store energy.
2. Promote the absorption and utilization of soluble vitamins.
3. Maintain body temperature and protect organs.
Fat is a non-conductor of heat, which can prevent the body from losing heat.
Avoid vibration damage
Step 4 provide essential fatty acids
Physiological functions of essential fatty acids
1, EFA is the main component of cell membrane, mitochondrial membrane and plasma membrane.
2. EFA, which plays a key role in the characteristics of most membranes, also participates in the synthesis of phospholipids.
3, EFA is the precursor for the synthesis of 20 alkanes.
4. Keep skin and other tissues impermeable to water.
5, others such as regulating blood cholesterol.
Physiological functions of lipids
1, maintaining the function of biofilm.
2. Participate in the organization of brain and nervous system.
3. Transport fat
4. Synthesize precursors of hormones and vitamins (such as cholesterol-vitamin D)
Fat deficiency
1 will lead to brain hypoplasia.
2. Malnutrition and slow growth
3. Lack of fat-soluble vitamins
4. Severe deficiency, growth stagnation and loss of reproductive function
Food source of fat
1, oil and fat
All kinds of vegetable oils, all kinds of extracted animal fats.
2. Animal food
Livestock and poultry meat, saturated fat 4%-60%
3. Plant food
Plant foods, especially soybeans, are rich in nuts; Saturated fatty acid 10% to 30%; Polyunsaturated fatty acids.
How to evaluate the fat nutrition of yourself and others?
1, physical examination
Whether the fat rate, body fat content, body mass index and body fat rate are up to standard.
2. Biochemical examination
Keywords blood index, blood lipid level, erythrocyte fatty acid, evaluation
3, dietary fat and fatty acid intake
Fatty food source
Dietary fat and fatty acid, reference intake
draw
1, 0 to 6 months, 48%
2, one to three years old, 40%
3, 4 to 80 years old, 20 to 30%
Saturated fat, 8g
Monounsaturated, 4g
0.6 g polyunsaturated fatty acid
At the beginning, we studied the professional knowledge of fat, thinking that the less the better. I didn't expect that the lack of fat sources would lead to skin diseases, organ atrophy, inflammation, dysplasia, slow growth and loss of fertility.
Drink more olive oil after school and supplement unsaturated fatty acids every day. This is due to the professional education of China Nutrition Association. If I had known this, I wouldn't have today's ignorant thoughts. I hope that I will take 20 grams of unsaturated fatty acids every day in the future, and I will no longer be afraid of being fat, but make extra supplements on time and in quantity.
I hope people who read this article can understand their own and their family's evaluation of fat intake, and then choose olive oil or fish oil as a supplement. Reduce skin diseases, reduce skin dryness, and reduce blood vessel blockage.