Weight Loss Tips: How to Scientifically Intake and Manage Fat and Micronutrients?
Fat: 1g fat = 37.3kJ (9.45 kcal)
Fat is the main form of energy storage in the body and one of the three major nutrients. Fatty acids are further divided into saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.
Chemically, the more carbon atoms in the double bonds, the higher the degree of unsaturation, and the higher the nutritional value. Fat is widely distributed in both plants and animals. Unsaturated fatty acids such as linoleic acid, arachidonic acid, and linolenic acid are most abundant in plants.
Fat is both a source of energy for the body and an important component of human tissues such as brain and nerve tissue, subcutaneous tissue, and tissues surrounding organs.
Fat intake can vary depending on gender, age, activity level, and season. Young people, those who are thin, those in cold seasons, and those with high-intensity physical labor can consume more fat. The elderly, obese individuals, and those engaged in light physical labor should limit their fat intake.
Inorganic Salts: In addition to the three major nutrients, humans require more than 20 kinds of inorganic salts (minerals) to maintain life, such as calcium, sodium, magnesium, potassium, phosphorus, sulfur, and chlorine. All inorganic salts needed by the human body come from food.
(1) Calcium (Ca): Daily intake should not be less than 600mg, with 800mg being ideal.
(2) Sodium (Na): Under normal circumstances, the daily sodium intake is 6g, and for infants, it is 1g.
(3) Potassium (K): The normal intake is 2-3g per day for adults, and 0.05g per kg of body weight for children.
(4) Magnesium (Mg): The daily magnesium intake for adults is approximately 300mg (women) and 350mg (men).
Trace Elements: Trace elements are indispensable for human life. These include iron, zinc, iodine, selenium, fluorine, copper, and cobalt. Trace elements can combine with proteins, enzymes, hormones, and vitamins to exert their effects on the body.
(1) Iron (Fe): Daily intake of iron is 12 mg.
(2) Zinc (Zn): Normal daily requirement for adults is 2.1 mg.
(3) Iodine (I): Normal daily requirement for humans is 100-140 μg.
(4) Selenium (Se): Requirement is 30-50 μg daily.
(5) Fluorine (F): Adult daily requirement is 1-2 mg.
(6) Copper (Cu): Normal daily requirement for adults is 1.55 mg, and for children it is 0.9 mg.
(7) Cobalt (Co): Cobalt is associated with goiter and is also a component of vitamin B₁₂. There is no standard requirement.
(8) Nickel (Ni): Requirement is approximately 30 μg daily.
(9) Molybdenum (Mo): Requirement is 2 μg daily.
(10) Manganese (Mn): Requirement is 2-3 mg daily.
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