Limitation Of Saturated Fat Consumption?
Good morning, I want to ask For the limit of saturated fats> 10%, the reason is why doctor? And if athletes whose energy metabolism is power or anaerobic need more or less saturated fat? And the reason. Thank you doctor, I hope I graduated quickly, doctor
Hello Lulufarwati, thank you for asking HealthReplies.com.
Fats do provide higher energy than other energy sources. Good fat (high density lipoprotein) actually has a good effect on the body, which can transport bad fats from the blood back to the liver to be broken down again and protect heart disease and blood vessels.
Saturated fats are the main type of fat in increasing blood cholesterol levels, so it is recommended to limit consumption to <10% of total energy intake (<7% if your LDL levels are more than equal to 100 mg / dL). Basically saturated fat can increase bad fat for the body / low density lipoprotein (LDL) which can increase the risk of hardening of the arteries, heart disease and stroke. In addition, cholesterol is oxidized in the blood (sometimes into unstable molecules) and can pass through artery walls. To oxidize LDL, the body secretes immune factors that cause inflammation that can damage the arteries. Oxidized cholesterol causes blood to not flow smoothly (due to a decrease in nitric oxide and nitric acid), this makes it difficult for an athlete to drain blood and oxygen throughout the body, especially for muscles, thus reducing athletes' performance.
The expected metabolism is aerobic metabolism, so that energy production is more effective, does not release harmful reactive substances in the blood (occurs in anaerobic metabolism), and does not release lactic acid which harms the body (occurs in anaerobic metabolism). Energy for metabolic needs can be obtained from other energy sources such as carbohydrates and protein, so it's not just fat (it is recommended to minimize saturated fat for health reasons as previously explained).
Some sources mention the carbohydrate requirements for athletes are 6-10g / kg body weight, protein requirements 1.2-1.7g / kg body weight, fat needs 20-35% of total daily calories, and the recommended saturated fat is <10% .
You can read this link for more information on athlete nutrition.
That's all our answers, hopefully useful, good afternoon.