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Group member: Keyin LIN /Junkai Ma / Kaiwen Luo / Yanxuan HE

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Group member: Keyin LIN /Junkai Ma / Kaiwen Luo / Yanxuan HE

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Fatty substances have important biological functions. Fat is the energy provider of living organisms.
Lipids are also an important part of living organisms, such as important information that constitutes biofilms. Grease is a fuel that includes fuels and transportation forms. Fat-soluble substances. Certain substances and substances such as A, cholic acid and inorganic substances, D, which is rich in nutrients, substances and regulating functions, and oils that mechanically destroy and destroy the surface substances of organic matter. As a cell substance, lipids have a major relationship with cell recognition, type surface, and tissue capabilities.

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Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.

Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats.

So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.

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Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.

Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats.

So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.

Saturated fats

Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and are found in:
Animal-based products:
Dairy foods - such as butter, cream, full fat milk and cheese

Meat - such as fatty cuts of beef, pork and lamb and chicken (especially chicken skin), processed meats like salami, Some plant-derived products:

Palm oil

Coconut

Coconut milk and cream

Cooking margarine

Many manufactured and packaged foods:

Fatty snack foods (such as potato chips, savoury crackers)

Deep fried and high fat take away foods (such as hot chips, pizza, hamburgers)

Cakes and high fat muffins

Pastries and pies (including quiche, tarts, sausage rolls, pasties, croissants)

Sweet and savoury biscuits

Unsaturated fats

Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels (among other health benefits) when they replace saturated fats in the diet.

There are two main types of unsaturated fats:
Polyunsaturated fats:

omega-3 fats which are found in fish, especially oily fish

omega-6 fats which are found in some oils such as safflower and soybean oil, along with some nuts, including brazil nuts.

Monounsaturated fats:

found in olive and canola oil, avocados and some nuts, such as cashews and almonds.

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Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

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you should eat enough fibre-rich fruits, vegetables and whole grains, limit fat consumption away from saturated fats to unsaturated fats

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1. Eat more fruits and vegetables.

2. Eat more fish and chicken. Substitute ground turkey or chicken for ground beef. Remove the skin from chicken before cooking.

3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.

4. Bake, broil, or grill meats; avoid frying. Avoid breaded meats and vegetables.

5. Use fat-free or reduced-fat milk instead of whole milk. Instead of sour cream, try nonfat plain yogurt or a blend of yogurt and low-fat cottage cheese. Use low-fat cheeses.

6. In recipes, use two egg whites instead of one whole egg.

7. Avoid cream and cheese sauces, or make recipes with low-fat milk and cheese.

8. Instead of chips, snack on pretzels or unbuttered popcorn.

9. Limit hydrogenated fats (shortening, lard) and animal fats (butter, cream) if you can. Use liquid oils, particularly canola, olive, safflower, or sunflower.

10. Read the nutrition labels on all products. Many “fat-free” products are very high in carbohydrates, which can raise your triglyceride levels.

11. Compare the fat content of similar products. Do not be misled by terms like “light” and “lite.”

12. When eating in a restaurant, ask that the sauces and dressings be served on the side.

13. Look for hidden fat. For example, refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

14. Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.

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When making choices about what food to eat, keep your eye on the big picture. Favor healthy fats instead of avoiding all fats.

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What's good about fat?

More important than total fat intake is what kind of fats you eat and from which foods. Unsaturated fats, for example, are healthier choices than foods rich in saturated fat from animal sources, foods containing partially hydrogenated oils and trans fat, and foods high in refined carbohydrates, starches, and sugars.

Unsaturated fats exist in two forms: polyunsaturated and monounsaturated. You can obtain polyunsaturated fats from salmon and other fatty fish as well as corn, soybean, safflower, and cottonseed oils. Rich sources of monounsaturated fats include olives and olive oil, canola and peanut oils, and most nuts.

The most unhealthy type of fat is trans fat from partially hydrogenated oils. Trans fats form when vegetable oils are processed to make them more solid at room temperature. You'll find trans fats in many baked goods (such as donuts, muffins, and pie crusts), snack foods (crackers, popcorn),
and some fried foods. No amount of trans fat from partially hydrogenated oils is considered healthy.

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Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels.

But not all fats are the same. You should try to avoid

Saturated fats such as butter, solid shortening, and lard

Trans fats. These are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils (PHOs). By 2018, most U.S. companies will not be allowed to add PHOs to food.

Try to replace them with oils such as canola, olive, safflower, sesame, or sunflower. Of course, eating too much fat will put on the pounds. Fat has twice as many calories as proteins or carbohydrates.

NIH: National Heart, Lung, and Blood Institute

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Polyunsaturated fat is a type of dietary fat. It is one of the healthy fats, along with monounsaturated fat. Polyunsaturated fat is found in plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds.

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It uses a single factor for each of the energy-yielding substrates (protein, fat, carbohydrate), regardless of the food in which it is found. The energy values are 17 kJ/g (4.0 kcal/g) for protein, 37 kJ/g (9.0 kcal/g) for fat and 17 kJ/g (4.0 kcal/g) for carbohydrates.

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Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.

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The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of some types of fats because they provide health benefits.
The ratio of fat consumption, non-consumption only and non-consumption of fat is 1:1:1.
Daily consumption should account for less than 10% of total income.
About 10% that is not available every day.
The daily intake that is not consumed more than 10% of the total intake is appropriate.
The overall range of OMEGA-6 planting and OMEGA-3 that is not in the middle should be between 4-6 to 1.

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Monounsaturated fats：

Monounsaturated fats have been shown to improve blood cholesterol levels.

Polyunsaturated fats：

Polyunsaturated fats can lower bad cholesterol levels (LDL cholesterol). One type is omega-3, which can help prevent clotting of blood, reducing the risk of stroke and also helps lower triglycerides, a type of blood fat linked to heart disease.

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Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.