It will focus on dietary fats, their types, functions, harm and benefit to the human body. Fats are an important part of the diet of each of us. Due to the fear of gaining extra pounds, many underestimate their value and eat only proteins and carbohydrates, which is fraught with health problems. You cannot neglect fats in your diet, you just need to find out which ones and in what quantities will benefit you.
Fats aid in the digestion of food and the absorption of fat-soluble vitamins and nutrients from food
Nutrient fats help hormones function. Dietary fats replenish our body's energy reserves very quickly. Moreover, the energy released during fat oxidation is kept in the body for a long time. Therefore, in the cold, fatty foods help us keep warm. On the other hand, the body needs to use up all the energy it receives from fats, or it is transformed into excess weight.
Classification of fats:
- plants and animals;
- natural and trans fats;
- saturated and unsaturated.
Harmful dietary fats
The most harmful for our body are saturated fats, which differ from unsaturated healthy fats in their molecular compounds, which are retained in blood vessels and interfere with the digestion of food, creating health problems. Such fats are found in margarine, palm and coconut oil, spread, butter (there are also healthy fats), cheese, milk, cream, sour cream, fatty red meat, lard, fast food, confectionery, chocolate.
Trans fats are also considered unhealthy fats
They are made from liquid vegetable oils in an artificial way. Thus, cooking fat, spread and margarine are produced, which are added to sweets, pastries, confectionery and bakery products, mayonnaise, ketchup, sauces, canned food, snacks and other snacks from the store. These foods are practically indigestible and contain a huge amount of simple carbohydrates.
Healthy dietary fats
Unsaturated fats, which are monounsaturated (contain omega-9 fatty acids) and polyunsaturated (contain omega-3 and omega-6 fatty acids), are of great benefit to our body. The benefits of polyunsaturated fats:
- lowering the level of bad cholesterol;
- acceleration of metabolism;
- normalization of pressure;
- prevention of cardiovascular and oncological diseases, diabetes mellitus;
- improving the immune system;
- normalization of hormonal levels;
- energy production;
- improving memory;
- maintaining the beauty of skin, hair, nails.
Sources of monounsaturated fats are:
sesame, walnut, olive, rapeseed, sunflower and butter (butter is one third of monounsaturated fats, the rest of the unhealthy saturated fats - it is useful to use in moderation), avocados, almonds, peanuts, cashews.
Sources of polyunsaturated fats are:
corn, flaxseed and soybean oil, sesame and sunflower seeds, walnuts, soybeans, oily sea fish (salmon, salmon, mackerel, herring).
Helpful Tips for Eating Fat
- You need to eat sea fish twice a week.
- Choose lean white meats (chicken, turkey, and rabbit), lean veal, and pork.
- Do not use broths for cooking.
- Avoid frying in a pan, steam or grill food, simmer in a sealed container.
- Season salads with unrefined vegetable oil.
- Eat nuts and seeds in limited quantities.
- Eat low-fat dairy products.
- When shopping, read labels and avoid foods that contain modified ingredients, artificial colors and preservatives.
In the photo, a table of harmful food additives It is important to add only healthy fats to the diet in an amount of one third of your daily nutritional value.
With increased physical activity, after a long-term outcome of the disease and in cold weather, it is desirable to increase the rate of fat intake in the body, and in case of diabetes mellitus, liver and pancreas diseases, obesity and some other diseases, reduce it. Edible fats should be fresh, as they quickly oxidize and accumulate harmful compounds that disrupt the functioning of the stomach, kidneys, and liver.
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