Good fats and bad fats affects every condition , they are especially even sensitive skin ผิวแพ้ง่าย And when talking about fat, many people would think of pork leg rice. Or a big plate of crispy pork that is crunchy and soft on the tongue. Or some people may be thinking of their favorite steak that is perfectly grilled. Pleasant smell
The images of the food that emerged all represent the high-fat foods that we tend to think of first. It doesn’t include crispy yellow chicken, french fries, roast pork, or even seafood that has a huge amount of fat parade served to you on the spot. The fat that Dr. Lo spoke about always seemed to be the culprit in our eyes.
but did you know that There is another group of fats that are “good fats” and “essential for the body” that we tend to overlook.
There are good fats.
At this time, Dr. Lo will tell a story about The good fats you need to eat Let’s listen. Because nowadays there is more talk about fat in this group. and has gained popularity in the form of products Supplement many different types of food.
That fat is Essential Fatty Acids (EFAs) that our bodies cannot synthesize these fatty acids. Therefore it is necessary to obtain it from external food sources only. making these fatty acids known as essential fatty acids
At present, we find that there are only 2 essential fatty acids that are essential to the body. Omega-3 Fatty Acids and Omega-6 Fatty Acids.
Omega-3 fatty acids
The first good fat that is probably the best known and the most interesting today is the omega-3 fatty acid family of this fatty acid made up of several members. The main ones are Linolenic Acid, EPA (Eicosapentaenoic Acid), and DHA (Docosahexaenoic Acid) fatty acids, especially the latter two, are frequently heard from advertisements for food products such as baby formula. cartons of milk, or even chicken eggs that it contains the addition of omega-3 fatty acids, both EPA and DHA
The next important question is Why are omega-3 fatty acids so popular in today’s health circles?
This is because many research studies have found that Omega-3 fatty acids are beneficial to the body in many ways, especially its special properties in helping. Reduce inflammation that occurs in the body (Anti-inflammatory Effect) as Dr. Lo has told me before. That is why this fatty acid is used to reduce inflammation, which is the cause of many diseases such as arthritis, rheumatoid arthritis, osteoarthritis in the elderly. or even diseases in inflammatory bowel disease, etc.
In addition, omega-3s are beneficial in reducing the risk of cardiovascular disease. Arteriosclerosis and helps prevent arterial blockage from blood clots. Helps reduce triglycerides and cholesterol Help reduce blood pressure in patients with high blood pressure, etc., until the American Heart Association has issued advice to the public that. Omega-3 fatty acids should be consumed. Get at least 500 milligrams per day in people who have not had cardiovascular disease before. in people who have had the disease in this group A daily dose of 1,000 mg is recommended to prevent recurrence.
However, data from a recent review of past research only found that Eating omega-3 fatty acids also has an unclear effect on the prevention of cardiovascular disease.
Omega-3 fatty acids It also plays an important role in many other areas, including enhancing the functioning of the immune system in reducing symptoms in patients with depression. Reduce the incidence of insulin resistance that can lead to diabetes. Reduce the chance of dementia such as Alzheimer’s disease. It also plays an important role in the development of nerve cells in the brain of the fetus and in childhood.
Listening to this, you will see that Omega-3 has many benefits to Our bodies really
Next question, what kind of food can we eat?
Omega-3 fatty acids It is classified as an unsaturated fatty acid. Many positions that are essential to the body There are various food sources. But the source that we tend to think of first is fish, especially deep sea fish such as salmon, herring, mackerel, tuna, and sardines. yes but less quantity)
Data from the American Heart Association suggests that We should eat fish that contain omega-3 fatty acids at least twice a week, about 200 grams each time, to get an average weekly omega-3 intake of about 450 mg. This helps to increase omega-3 intake. that we get from other food sources