Tips on healthy living without having to avoid fatty

It can make fat fat, but not necessary until the fat phobia more than anything else to really avoid it. Fat content of the right equipment needed by the body to stay healthy. Fat is a natural molecules are not soluble in water. This is what caused when people eat too much fat will be fat. But fat also acts as a source of energy, helps the absorption of vitamins and cell growth. So the right amount of fat is needed by the body.

"These days the fat has a negative connotation, so many people are phobic to eat it. But this is the wrong approach," says Dr. Ratna Djuwita Hatma, MPH, representatives of the Indonesian Medical Association Physician Nutrition (PDGMI), in the event workshop titled 'The Importance of Roles Fats Essential For Growth 'in Menteng, Jakarta, Thursday (06/05/2010).

According to Dr. Ratna, the body requires food with a balanced composition, including fat. Balanced composition that is intended for 50-60 percent carbohydrates, 15-20 percent protein, 30 percent fat, vitamins A, B1 B2, B3, B6, B9, B12, D, E and minerals. Well, it turns out that needed by the body fat is 30 percent. Content of 30 percent should consist of three types of fat, namely saturated fatty acids (saturated fat or Safa), monounsaturated fats acid (single bond in unsaturated fats or MUFA) and polyunsaturated fatty acids (double bond in unsaturated fats or PUFA).

Of the 30 percent that each lipid levels should be balanced. Safa needed for 70-10 percent of needs fat, MUFA and PUFA by 12 percent 10 percent. Or with a rough ratio is the ratio of 1:1:1.

"However, the problem is the consumption of bad fats in Indonesian society Safa higher fat content than the other," said the doctor who is also a lecturer at the Faculty of Public Health UI.

According to Dr. Ratna, most Indonesian communities of fat consumed. The ratio between Safa, MUFA, and PUFA can achieve 4:1:1.

This is dangerous for health, because Safa is a bad fat that when excessive can lead to various diseases especially those associated with cardiovascular disease such as coronary heart disease, stroke, hypertension, and hypercholesterolemia.

As quoted from healthcastle, saturated fat or Safa widely available in foods like red meat, fat-rich milk, eggs, and all sorts of fried foods. While unsaturated fats or MUFA many single bonds found in nuts such as peanuts, walnuts, almonds, avocados and oils zaitu. And double bonds of unsaturated fats or PUFA found in many deep-sea fish such as salmon, tuna mackerel, and snapper, vegetable oils are not heated too high, beans, tempeh, tofu, bean sprouts, coconut oil, and avocado.