2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Saturated fats are fats that consist of triglycerides containing only saturated fatty acids. Saturated fats are a serious threat to the figure and health.
Fat is essential for the life of every cell. They play an important role in the immune system, in the synthesis of hormones involved in regulating heart rate, blood pressure, nervous system, blood clotting.
This is the time to distinguish between good and bad fats.
The group of good fats includes omega-3 fatty acids, which are found mainly in fish, and omega-6 fatty acids, which are found in the largest quantities in olives, nuts, seeds and the types of oil they produce, vegetables and cereals. Unsaturated fats maintain the elasticity and strength of blood vessels and increase the level of good cholesterol.
The bad or saturated fats they pose a number of serious health risks and are found mainly in foods of animal origin.
Sources of saturated fats
In the first place, animal products, including meat, contain the most saturated fat. Red meat is one of the biggest sources of harmful fats. Poultry meat contains less Saturated fat from the meat of four-legged animals.
Coconut and palm oil are great sources of saturated fatty acids in vegetable fats. There is a large amount of saturated fat in cream, whole milk, butter, lard.
Harms from saturated fats
Saturated fats are a major source of increasing levels of bad cholesterol in the blood and increasing the risk of coronary artery disease.
You feed with Saturated fat are the enemy of the diet and a minimal amount of them should be present in the daily menu. Large quantities Saturated fat can lead to obesity, which in turn brings later health complications.
The most immediate danger is the development of cardiovascular disease, which seriously increases the risk of heart attack and stroke. It is this type of disease that has been the cause of premature death for decades, especially in our country.
Daily dose of saturated fat
According to nutritionists, no more than 11% of the energy produced by the body should come from Saturated fat. In practice, this means that the average amount they take in one day for women is 20 years, and for men - about 30 years.
Limit saturated fat
The most effective rules are associated with seemingly insignificant changes, which, however, have a serious effect. First of all, the oil in the food should be replaced with oil; removing the skin from the chicken reducing saturated fat by 1/3.
The reduction of fat in it will be even more noticeable if you choose meat without visible fat on it. Avoid milk sauces and choose lower fat products.
Always read the labels of the products you buy, and if you feel like eating something sweet, eat dark chocolate or dried fruit.
When cooking meat, rely more on recipes that are not fried, but steamed, boiled and, in extreme cases - baked. Choose foods rich in omega-3 and omega-6 unsaturated fatty acids.
Excess vegetable fat is due to several main factors. In the first place, many people still do not distinguish saturated from unsaturated fats.
Secondly, modern man moves less and therefore the need for fat consumption decreases. It is important to note that despite the tendency to reduce saturated fats in plant products, they still contain excessive amounts of them.
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