Fat is the enemy of obesity, but is it really all bad? Nutritionists teach you how to eat good oils to moisturize your intestines and promote bowel movements

Many people believe that fat is the enemy of obesity, but is fat really all bad? In fact, fat is one of the six major nutrients needed by the body. Hou Wenyi, director of the Nutrition Department of St. Martin's Hospital, said that moderate intake of good fats can help lubricate the intestines, aid bowel movements, and promote the absorption of other nutrients. It is an indispensable source of nutrition.

Too much or too little fat intake can cause intestinal constipation

Nutritionist Hou Wenyi said that the sources of human fat intake can be roughly divided into two types: edible oil and nuts and seeds. The former is refined and purified cooking oil, such as olive oil, soybean oil, etc.; the latter is the unprocessed fat contained in the food itself, common ingredients such as peanuts, almonds, sesame seeds, etc. If you calculate the combined intake of edible oils and fats from nuts and seeds, too little or too much can cause intestinal constipation.

Each gram of fat contains about 9 calories, and eating too much may lead to obesity. However, fat also has a lubricating effect, which can help gastrointestinal motility and moisturize the intestines. If you eat a light diet with almost no oil, your intestines are prone to constipation due to lack of lubrication; if you eat a greasy diet and prefer fried foods, in addition to obesity, the oil will also deteriorate due to high-temperature processing, causing heat and rising anger in the body, inducing an inflammatory response in the body, and the digestive system will show symptoms such as slower gastrointestinal motility, indigestion, and constipation.

Each gram of fat contains about 9 calories, and eating too much may lead to obesity. However, fat also has a lubricating effect, which can help gastrointestinal motility and moisturize the intestines.

Good oil contains fat-soluble vitamins, which help the body resist aging

Nutritionist Hou Wenyi said that fats and oils contain essential amino acids that the human body cannot produce on its own. It is recommended to choose plant-based oils with higher unsaturated fatty acids and better quality, such as olive oil and sesame oil. These can not only moisturize the intestines and promote bowel movements, but also supplement fat-soluble vitamins A, D, E, and K, help the absorption of other nutrients, and maintain normal growth and health.

Vitamin A can inhibit the formation of abnormal cells. When it is deficient, it is easy to have night blindness and keratosis follicularis. Vitamin D can help calcium absorption. When it is deficient, it is easy to cause osteoporosis and rickets. Vitamin E has strong antioxidant capacity, can protect the cardiovascular system and delay aging. When it is deficient, it may lead to infertility. Vitamin K helps blood clotting.

Dietary guidelines recommend eating fats and oils in moderation, including edible oils and nuts

According to the daily dietary guidelines published by the Department of Health, the calorie intake from fats and oils per person should not exceed 30% of the total daily calorie requirement. Nutritionist Hou Wenyi recommends that if you want to have smooth bowel movements and good health, you should consume enough fats and oils every day. The amount of edible oil should be comprehensively evaluated based on personal activity level, calorie requirements, etc. It is recommended to consume 3 to 7 teaspoons a day. Each teaspoon contains about 5 grams and 45 calories.

Sufficient fats and oils should be consumed every day. The amount of edible oil should be determined based on a comprehensive assessment of personal activity level, calorie requirements, etc. 3 to 7 teaspoons should be consumed every day. Each teaspoon contains about 5 grams and 45 calories.

At the same time, eat 1 serving of nuts and seeds, each serving contains about 5 grams of total fat. One serving of nuts and seeds is equivalent to 8 almonds, 4 macadamia beans, 10-15 peanuts, 12-15 pistachios, 6-7 cashews, 2 walnuts, or 2 level spoons of black sesame seeds (9 grams in total).

However, nutritionist Hou Wenyi reminded that there are many reasons for constipation, and it is recommended to first diagnose with a doctor to confirm whether it is caused by fat intake, or drinking too little water, or eating too few fruits and vegetables, so as to avoid the opposite effect caused by the failure of fat to moisten the intestines.

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