Lipid is an important part of our human body and one of the important nutrients. A representative lipid that we are very concerned about is fat. When the energy ingested by the human body cannot be used in time, it will be transformed in the body and become the body's own fat. When the intake is insufficient to meet the daily needs of the body, the stored fat will be "taken away", metabolized, decomposed and converted into energy. In addition, the normal content of lipids can also keep out the cold, prevent diseases and cooperate with the metabolism of other nutrients.
At the same time, we can't ignore that many substances are soluble in lipids. So the fat we eat is not only the fat itself, but also many fat-soluble vitamins, such as vitamin A, vitamin D and vitamin E.
These vitamins are ingested together with lipids and are more easily absorbed and utilized. For example, milk, liver and cod liver oil are rich in vitamins A and D; Vegetable oil, such as wheat germ oil, is rich in vitamin E. Because of this, proper lipid supplementation can supplement some essential vitamins for human body.
Cooking often uses meat and cooking oil, so there are many sources of oil we consume.
Therefore, it is necessary to control intake scientifically and reasonably. The average adult's daily intake of lipids should be 60-85g. Because meat, beans, nuts and cooking oil all contain lipids, the intake of cooking oil should not exceed 25 grams. If you eat too much animal food one day, you can reduce the intake of edible oil. If you don't like meat and use less cooking oil, you can appropriately increase the intake of nuts and other foods.
The fat content of different meats is different. Meat is the source of high-quality protein, and it can also provide some fat, and the fat content of different meats varies greatly. The fat content of common meat is about 20%-35% of pork, 0/5%-25% of mutton/kloc and 0/0%-20% of beef/kloc. The fat content of poultry meat is lower than that of livestock meat. The fat content of chicken is lower than that of duck and goose, with an average of 6%, and the fat content of chicken breast is even lower, about 1.2%.
Compared with animal meat, the fat content of fish is lower, with an average of 1.5%. Generally, the fat content of marine fish is lower than that of freshwater fish, and marine fish is rich in unsaturated fatty acids, which can effectively reduce the incidence of cardiovascular diseases. One of the substances known as brain gold is DHA (docosahexaenoic acid), which is an unsaturated fatty acid that is very important to the human body, is the main element to maintain the growth of nervous system cells, and is very important for the intelligence and vision development of infants. Getting DHA directly from the diet is the most effective method. It is recommended to eat marine fish or seaweed at least once a week.
The introduction of lipids ends here. A healthy diet starts with lipids. You got it? ? # Health Science Competition #
Some references come from: healthy diet, inseparable from high-quality lipids, TCM health preservation.2022,8 (02)