2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
In recent years, people have become gripped by a real paranoia about fat. Everyone who cares about their health tries to keep their intake to a minimum. Harmful fats exist, but not all fats should be put under a common denominator.
In general, fats are divided into saturated and unsaturated fats. Saturated fats are solid at room temperature and in most cases are of animal origin. Of the plant products are contained only in coconut and palm oil.
Due to their high melting point, they remain solid in the human body, clogging the arteries and raising bad cholesterol. It is this group of fats that is responsible for the bad reputation of fats in general.
Unlike saturated fats, unsaturated fats are in a liquid state at room temperature. They not only destroy bad cholesterol, but are also vital for good health. The body cannot synthesize them on its own, so they must be obtained from food.
Unsaturated fats contain one or two double bonds in their main carbon chain. Each of the connections has a low level of hydrogen saturation.
Types of unsaturated fats
Monounsaturated fats - found in nuts and olive oil and have the ability to increase levels of good cholesterol at the expense of levels of bad.
Polyunsaturated fats - tend to reduce the production of both bad and good cholesterol. This group includes omega-3 and omega-6 fats, which have a number of health benefits.
Sources of unsaturated fats
Excellent sources of unsaturated fats are olives, olive oil, avocados, peanuts, canola oil, hazelnuts, almonds, vegetable oils, fish. The richest in unsaturated fats are fish such as salmon, mackerel and trout.
Benefits of unsaturated fats
Unsaturated fats improve the condition of the skin and hair, slow down the aging process; they are extremely important for brain development; strengthen the immune system and regulate blood sugar levels.
Unsaturated fats are extremely important because they protect against cardiovascular disease, cancer, stroke and diabetes. They protect the body from allergies, inflammatory conditions, arthritis. They are also involved in the formation of sperm, and their deficiency can cause infertility.
Taken with food unsaturated fats provide the body with valuable omega-3 and omega-6 fatty acids, which it cannot produce on its own. Essential fatty acids support the growth of the body, give a healthy appearance to the skin and play an important role in the proper functioning of the brain and central nervous system.
They produce hormone-like substances that regulate blood pressure and blood clotting, while boosting the immune system.
Tips for fat intake
In order to eat healthily and prevent a number of serious diseases, certain dietary rules must be followed. First of all, it is necessary to avoid the consumption of large amounts of salad dressings and mayonnaise; processed foods, semi-finished products, sweet and savory biscuits.
Fish that is roasted or stewed should be eaten at least once a week. Fruits and vegetables should be eaten as often as possible. Margarine is not harmless at all, so it should not be overdone.
Before reaching for it, make sure that it does not contain more than 2 g of saturated fat for an amount of 1 tbsp. When cooking, use liquid vegetable oil.
Use more unsaturated fatssuch as olive oil. In general, saturated fats should be kept to a minimum at the expense of unsaturated fats, which are good for health.
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Fats Are Good For Health
According to most people, fat is the main enemy of the heart, so we should not consume them. Therefore, they are deprived of many culinary temptations to protect themselves from disease. Is this the case in practice? According to Italian nutritionists, not all fats are equally harmful.
Trans Fats
Foods rich in trans fats are high in calories and pose a serious danger to human health. Undoubtedly, these fats are a safe and slow poison, which, however, is present in most foods in stores. Trans fatty acids of higher fatty acids are obtained by heating liquid vegetable fats to a high temperature, in the presence of hydrogen and catalysts.
The Healthiest Cooking Fats
We are all aware of the health benefits of using olive oil in cooking. It protects the heart by reducing levels of bad cholesterol. However, there are many other less popular fats that are not to be underestimated at all. The perfect cooking oil should be high in monounsaturated and polyunsaturated fats.
Which Fats Have A Place In A Healthy Diet?
Fats are the largest source of body heat, they also take part in the redox processes in the body, in the work of the endocrine glands, protect against cooling and bruising of the body. Fats are of animal and vegetable origin, 1 gram of fat gives about 9.
English Diet: Bye, Fats
This diet was developed by British nutritionists and according to them has a high efficiency. With it, the extra pounds literally melt before your eyes. The English diet will also help you get rid of addiction to sweets. The essence of the English diet consists in alternating proteins and vegetables and fruits according to the scheme 2 by 2 days.
