When
you hear the word fat, your mind is usually directed to negative things
like obesity, cholesterol and something that is detrimental to health. But actually fat is also a function and benefit for the human body.So what exactly is that fat? According
to the Wikipedia page, fat is a large group of natural molecules
composed of carbon, hydrogen, and oxygen elements including fatty acids,
night, sterols, fat-soluble vitamins (eg vitamins A, D, E, and K), monoglycerides, diglycerides, phospholipids, glycolipids, terpenoids (including sap and steroids) and others.The main function of fat is as a builder substance, energy producer, dissolves vitamins, food reserves and body armor. For an explanation, we will make a special article that discusses the types of fat and fat functions for the body.Type and Source of FatBased on their chemical composition, fat is divided into three, namely simple fat, mixed fat and native fat. Based on the chemical bond, fat is divided into saturated and unsaturated fats.While based on the source, fat is divided into two, namely vegetable fat and animal fat. Here are a variety of foods that contain natural sources of fat.Vegetable Fat Source1. Avocado fruitAvocado is rich in monounsaturated fats and this medium-sized fruit can contain 22 grams of fat. The fruit also provides 20 important health benefits, including
improved nutrition including fiber, potassium, vitamin E and B, and
folic acid.In addition, avocados still have many other benefits, namely
anti-inflammatory properties, increase the absorption of fat-soluble
nutrients such as beta carotene and lutein, then increase lipid lipid
content, also inhibit and destroy oral cancer cells.2. WalnutsWalnuts only provide pleasure when consumed, but also a source of nutrients rich in monounsaturated fats. This
type of food has been recommended for those who have cardiovascular
problems and is useful as anti-cancer properties, anti-inflammatory
effects, and brain health properties. To benefit from walnuts, you can eat them in salads or vegetables and fruits.3. SoybeansSoy contains many beneficial substances, such as protein sources, fats, vitamins, minerals, is also the best fiber. Not only that, the arrangement of amino acids in soybeans most complete and balanced than other nuts.The content of fat in soy is safe for people with cholesterol. Soy contains unsaturated fats consisting of monounsaturated fats and polyunsaturated fats. Fat in the soy nutritious reduce cholesterol and triglycerides, the components of fat in the blood that is harmful to health. Fat in soybeans can also prevent the constriction of blood vessels and prevent the onset of hardening of blood vessels.
4. Macadamia Nuts
Macadamia is a kind of nuts that live in Australia. Macadamia oil contains good fats that can lower levels of bad fats in the body. Macadamia also contains high levels of omega 3 and vitamin E.5. Sea PlantsOmega-3 fatty acids can also be found in marine plants such as krill, algae, some plants and peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and type 2 diabetes.6. Shea ButterShea (Vitellaria paradoxa) is a type of plant that grows in Africa. The seeds can be extracted for oil dipabil and made high butter vitamin E and A content that can function as an antioxidant.7. Salvia OilSounds foreign in Indonesia because it only grows in mainland Mexico and South America. Has flowers like lavender. Due to its unique color and shape, salvia is usually used only as an ornamental plant. However, the oil produced by salvia extraction is high in omega 3 content.8. Grape Seed OilOil extracted from grape seeds according to some studies can lower bad cholesterol levels in the body.9. Camalina oilCamalina includes vegetables such as cabbage and broccoli. The resulting oil has a good fat content, vitamin E and omega 3 high. Good as an antioxidant.10. Coconut OilCoconut oil contains lauric acid, an essential fatty acid found abundantly in breast milk. This content has a powerful antiviral effect on the body and good for the thyroid, and does not increase cholesterol when consumed in a diet rich in fatty acids esesial.Animal Fats Sources1. Fish oilMany of the benefits of fish oil due to the presence of omega-3 esesial fatty acids, such as DHA and EPA. Essential fatty acids useful in fish oil are alpha-linolenic acid and gamma-linolenic acid. According to the American Heat Association, omega-3s are effective in reducing the incidence of cardiovascular disease. This is one reason fish oil is associated with a reduced risk of heart disease.Fish oil is also known as an effective anti-inflammatory and natural antidepressant, and protects against Alzheimer's disease and attention deficit hyperactivity disorder (ADHD). In the meantime, make sure you get the pure form of fish oil, which means free of mercury and other contaminants.2. Sea FishSome types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna are fish that contain omega-3 fatty acids. Fat in fish is needed to help growth, development of brain function, and reduce the risk of cardiovascular disease.3. MeatMeat is a food rich in sources of fat. Beef is considered the most popular choice of all red meat. Nonfat beef contains 60 percent of the daily adequacy value for protein in just 100 grams. However, beef contains high saturated fats and is thought to increase the risk of cancer.4. EggsDuring this time the egg is known as a source of protein. In fact, in addition to containing protein, eggs also contain lots of fat. The egg part containing the protein is the egg whites, while the fat is yolk.5. MilkMilk compositions include water, dry matter, fat, nonfat dry ingredients, protein, and lactose. Cow's milk has 3.1% fat content, 2.8% protein, 11.2% dry ingredients, 8.1% nonfat dry ingredients. While the composition of goat milk consists of 6.34% fat content, 4.97% protein, 15.32% dry ingredients, non-fat dry ingredients 8.97%. Based on the results of the composition, it can be concluded that dry matter, fat content, and goat milk protein is higher than cow's milk.Well, that's some kind of source of vegetable fats and animal fats that can be consumed in everyday enu. But remember, excessive fat consumption can be bad for your health. Generally the body fat requirement ranges from 0.5-1 grams of fat per 1kg body weight per day.
sumber: https://manfaatnyasehat.blogspot.co.id
4. Macadamia Nuts
Macadamia is a kind of nuts that live in Australia. Macadamia oil contains good fats that can lower levels of bad fats in the body. Macadamia also contains high levels of omega 3 and vitamin E.5. Sea PlantsOmega-3 fatty acids can also be found in marine plants such as krill, algae, some plants and peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and type 2 diabetes.6. Shea ButterShea (Vitellaria paradoxa) is a type of plant that grows in Africa. The seeds can be extracted for oil dipabil and made high butter vitamin E and A content that can function as an antioxidant.7. Salvia OilSounds foreign in Indonesia because it only grows in mainland Mexico and South America. Has flowers like lavender. Due to its unique color and shape, salvia is usually used only as an ornamental plant. However, the oil produced by salvia extraction is high in omega 3 content.8. Grape Seed OilOil extracted from grape seeds according to some studies can lower bad cholesterol levels in the body.9. Camalina oilCamalina includes vegetables such as cabbage and broccoli. The resulting oil has a good fat content, vitamin E and omega 3 high. Good as an antioxidant.10. Coconut OilCoconut oil contains lauric acid, an essential fatty acid found abundantly in breast milk. This content has a powerful antiviral effect on the body and good for the thyroid, and does not increase cholesterol when consumed in a diet rich in fatty acids esesial.Animal Fats Sources1. Fish oilMany of the benefits of fish oil due to the presence of omega-3 esesial fatty acids, such as DHA and EPA. Essential fatty acids useful in fish oil are alpha-linolenic acid and gamma-linolenic acid. According to the American Heat Association, omega-3s are effective in reducing the incidence of cardiovascular disease. This is one reason fish oil is associated with a reduced risk of heart disease.Fish oil is also known as an effective anti-inflammatory and natural antidepressant, and protects against Alzheimer's disease and attention deficit hyperactivity disorder (ADHD). In the meantime, make sure you get the pure form of fish oil, which means free of mercury and other contaminants.2. Sea FishSome types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna are fish that contain omega-3 fatty acids. Fat in fish is needed to help growth, development of brain function, and reduce the risk of cardiovascular disease.3. MeatMeat is a food rich in sources of fat. Beef is considered the most popular choice of all red meat. Nonfat beef contains 60 percent of the daily adequacy value for protein in just 100 grams. However, beef contains high saturated fats and is thought to increase the risk of cancer.4. EggsDuring this time the egg is known as a source of protein. In fact, in addition to containing protein, eggs also contain lots of fat. The egg part containing the protein is the egg whites, while the fat is yolk.5. MilkMilk compositions include water, dry matter, fat, nonfat dry ingredients, protein, and lactose. Cow's milk has 3.1% fat content, 2.8% protein, 11.2% dry ingredients, 8.1% nonfat dry ingredients. While the composition of goat milk consists of 6.34% fat content, 4.97% protein, 15.32% dry ingredients, non-fat dry ingredients 8.97%. Based on the results of the composition, it can be concluded that dry matter, fat content, and goat milk protein is higher than cow's milk.Well, that's some kind of source of vegetable fats and animal fats that can be consumed in everyday enu. But remember, excessive fat consumption can be bad for your health. Generally the body fat requirement ranges from 0.5-1 grams of fat per 1kg body weight per day.
sumber: https://manfaatnyasehat.blogspot.co.id
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