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  • Fats, probably not the first word you want to hear when thinking about health.

  • You're probably more used to hearing fat in the same sentence of words like heart disease,

  • obesity, high cholesterol, and clogged arteries.

  • Fat's reputation is pretty bad compared to everything else we eat, but what is fat exactly?

  • The fats that you eat and store in your body is known as triglycerides.

  • Triglycerides are compounds consisting of glycerol as the backbone that holds together

  • three fatty acid chains.

  • And just like carbohydrates and protein, fat is a macronutrient and by the far the most

  • dense macro.

  • Each gram of protein and carb contains 4 calories, but a gram of fat is more than double at 9

  • calories per gram.

  • But that's a good thing as far as energy production.

  • The glycerol in a triglyceride can be metabolized into the carb glucose, and as discussed in

  • our carb video, a glucose molecule via glycolysis produces 2 energy molecules called ATP.

  • Fatty acids go through a process called beta oxidation that produces acetyl CoA.

  • This molecule is further metabolized into energy through a very complex process called

  • oxidative phosphyloration, resulting in 12 ATP molecules generated, 6 times more than

  • glycolysis.

  • And the longer these fatty acid chains are, the more Acetyl CoA can be produced.

  • The only catch: Oxidative phosphyloration takes a long time, 100 times longer than glycolysis.

  • That's good news for exercises that aren't too intense such as jogging and swimming,

  • but its effectiveness is restricted during sprinting and weightlifting.

  • It also explains why aerobic exercises in general are touted for its fat burning properties.

  • There are two types of fats known as saturated fats and unsaturated fats.

  • Saturated fats get their name from being fully saturated with hydrogen atoms because its

  • carbon only have single bonds, which also makes it solid in room temperature.

  • Unsaturated fats have double bonded carbon atoms that prevent full hydrogen saturation.

  • Some have a single double bond, called monounsaturated fats, and some have more, called polyunsaturated

  • fats.

  • Saturated fats are typically seen as the bad fat, being connected to increased LDL cholesterol,

  • or bad cholesterol.

  • But there is no research directly indicating these claims, but what was found is that whenever

  • unsaturated fats are consumed in replacement of saturated fats, overall heart health is

  • improved.

  • Unsaturated fats are indeed better.

  • One of the most popular unsaturated fats are omega-3 fatty acids, which have been linked

  • to lowering fat storage, reducing depression, reducing ADHD symptoms, reducing blood pressure,

  • increasing good, HDL cholesterol levels, and much much more.

  • But not all unsaturated fats are good.

  • Trans fat is also an unsaturated fat.

  • The big difference is the structure of the double bonds.

  • In a standard unsaturated fatty acid, the hydrogen on the double bond are on the same

  • side.

  • These are called cis fats.

  • A trans fat has the hydrogen atoms attached on the opposite sides of the double bond.

  • This small, but extremely important difference, causes the fat to be very dangerous for your

  • health with links to not only significantly increasing bad cholesterol in your body but

  • also direct links to coronary heart disease.

  • Trans fat has been deemed to be so bad that in 2015, the US Food and Drug Administration

  • required that all food manufacturers must remove trans fat in the form of partially

  • hydrogenated oils, completely from their products by 2018.

  • If you're still eating foods containing trans fat, it's probably time to stop.

  • Fat should make up roughly 15 to 30 percent of your daily calories, which is about 30

  • to 60 grams per day.

  • If you're concerned about saturated fats, a good idea is to replace them with healthy

  • unsaturated cis fats, such as the fats found in fish and fish oil.

  • And in case you're wondering, the fat stored in your body doesn't only come from eating

  • fat.

  • All excess calories, whether it's from proteins or carbs, will be processed and stored as

  • fat in your body.

  • At the end, it's all about how many calories you consume versus the amount of calories

  • you burn.

  • Oh, and you can't turn fat into muscle, sorry.

  • To learn more about the macronutrients protein and carbs, please click over here.

  • Please leave a like to support us and if you're new, a subscription would really help us and

  • keep you updated on our future videos.

  • Thanks again for watching!

Fats, probably not the first word you want to hear when thinking about health.


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B2 中高級 美國腔

什么是脂肪?(What is Fat?)

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    joey joey 發佈於 2021 年 05 月 08 日