Three major nutrients-oils and fats

Among the main nutritional calorie sources, fats and oils account for almost the same proportion of calories as fruits. With a daily intake of 1500 kcal and fats and oils accounting for 10%, the daily intake of fats and oils is about 150 kcal.

Fats can be divided into good and bad just like cholesterol.

unsaturated fatty acidbelongGood grease. Mainly derived from unprocessed plant oil, which is protective for the cardiovascular system.

Trans fatwithSaturated fatBelongs toBad grease. The main source of trans fats is processed fats, such as margarine and partially hydrogenated vegetable oils. Saturated fat is mainly derived from animal oil, which will increase the risk of coronary heart disease and other cardiovascular diseases.

Statistically speaking, what kind of fat you consume is more important than the amount you consume, but it is not healthy to consume good fats without restriction because of this. In the end, obesity is still unhealthy.

So how much fat is one serving? How many calories are in a serving? How many servings can you eat in a day? General nutritionOne serving of fat is defined as 45 kcal, which is approximately one teaspoon. Calculate with 150 kcal/day, about 4 servings per day.

In addition, we have to discuss foods such as nuts and seeds in particular.

Nut seedsThe main ingredient is oil, but it contains rich unsaturated fatty acids, folic acid, vitamin B6 and vitamin E. It is an excellent source of oil, and the Ministry of Health and Welfare promotes one tablespoon of nuts a day. This is the reason!

But to remind everyone, one tablespoon of nuts is actually very small. Taking hazelnuts as an example, one tablespoon is about 7 to 8, cashews have 5 to 6 in a tablespoon, and walnuts are about 2. Just eat one bite after another without restriction~! The calorie intake will be very impressive!