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Is there good fat and harmful ones?

 Is there good fat and harmful ones?

A reader asks: Is there good fat and harmful ones, and what foods have good fats?

Dr. Osama Hafni, consultant of physiotherapy and obesity treatment, answers, fats and oils make food taste good, but nutritionists recommend using them with extreme caution and economical, and abound in the following foods: salad spices, oils, cream, butter, margarine, and since they are sources High-energy food should be careful when using it because the small amount of it contains a large amount of calories (each gram of fat contains 9 calories), so nutritionists advise that the percentage of calories we get from fat should not exceed 30% of the calories we need per day, and who are Fat amounts should not be calculated well, and do not overuse, for example, if your needs are 1600 calories per day you should not exceed the calories intake of fat over 480 calories and get them from eating 53g of fat, this figure can be easily obtained through regular food and not from added fat,  For example, a simple sandwich of luncheon, a cheese slice, two bread crumbs and a spoonful of mayonnaise, containing at least 36g of fat.

Dr. Osama points out that there are three types of fats, the worst of which is saturated fat, and eating too much saturated fat can increase cholesterol in many people, increasing the risk of heart disease.

Proper nutrition guidelines always advise us to reduce saturated fat to less than a third of the required fat per day, i.e. 10% of the calories required, and here some may say, can we do without saturated fat altogether, and reduce the rate of intake to zero, but this can not happen anyway Because most foods contain a mixture of three types of fats:
• Unsaturated monofat.
• Many unsaturated fats.
• Saturated fat.

Saturated fats are found in animal foods, dairy products, and are also found in some vegetable oils, such as coconut oil and palm oil. Unsaturated mono-fats are found in olive oil and peanut oil.
The many unsaturated fats are found in corn oil, sunflower oil and cotton seed oil.

We can reduce saturated fat in food:
• Follow dietary guidelines in reducing fat in general.
• Intake of fat from multiple sources.
• A lot of foods that contain unsaturated fats, either monotheistic or numerous.
• When buying meat avoid fatty parts, choose red meat.
• Choose low-fat, or low-fat dairy products.
• Avoid the types of oils that contain saturated fats and more use olive oil.

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