Fat is a major component of the energy that comes from food. Facilitates absorption of fat-soluble vitamins such as A, D, E, and K. A core component of all fats in foods are saturated and unsaturated fatty acids. Often, healthy fats are confused with unhealthy fats. In the article we will try to explain how to distinguish between healthy and unhealthy fats.
Healthy fats – theory and practice
Saturated fatty acids (unhealthy fats) have solid consistency and are mainly found in animal products, such as:
- dairy products,
- Red meat.
In contrast, unsaturated fatty acids (healthy fats) are smooth and come mostly from plant sources. Among unsaturated acids:
- monounsaturated fatty acids-this occurs in significant quantities in the rape oil or olive oil. This type of fat is conducive to maintaining the appropriate proportion of cholesterol in the blood.
- polyunsaturates – play an important role in human nutrition. These include essential fatty acids (EFAS) omega 6 and omega 3. Their sources are vegetable oils (sunflower, corn, soybean. m.in), marine fish, algae, walnuts or high quality margarine spreads. ESSENTIAL FATTY ACIDS help to maintain an appropriate level of cholesterol and have beneficial effects on the cardiovascular system
Unhealthy fatty acids is important but not necessary components of food
Acids, saturated and monounsaturated can be synthesized in the human body. Therefore are not necessary components of food people adults.
Due to the prevention of cardiovascular disease, the consumption of saturated fatty acids should be as low as possible. Assuming that the diet has adequate nutritional value.
Scientific analysis cited m.in. by Prof. Victor confirm the obvious benefit of the change of saturated fatty acids acids unsaturated – especially polyunsaturated fatty acids omega 6 and omega 3.
We present below the composition of common fats on the basis of the latest scientific data
All about trans-fatty acids-expert answers
Are hamburger, French fries. Usually associate with food processed. fast food. However, few people know that a lot of trans-fats. in serku homogenizowanym. Where so there are sneaky trances and why you need to eat their least, ask an expert.
Saturated fats, unsaturated, trans-the average Pole can get lost in these dates. How to differentiate? How to create a trans fats?
Fats, otherwise known as fatty acids, are one of the essential nutrients for the human body. The most concentrated source of energy and make it, absorbed and assimilated are soluble in them vitamins: A, D, E, k. occur in all living organisms. In plants are present mainly in the seeds and the pulp of fruit and animal organisms in different organs or as isolated adipose tissue. In human food, fats are the most concentrated source of energy – 9 calories in one gram.
In accordance with the recommendations of the WHO and the FAO from 2008 onwards, the percentage of fat in your daily energy intake by healthy individuals should be 20-35% (up to 35%, a minimum of 15% of daily energy intake). Maximum fat intake have been remodelled according to the degree of physical activity: 30% for people with moderate physical activity and 35% for those with a large. It is also recommended to the daily fat intake was not less than 15% of energy, ensuring the delivery of essential fatty acids and energy needs. While beneficial for health is put on edge the amount of one and polyunsaturated, and limit the amount of saturated fatty acids.
Saturated fatty acids are mostly products of animal origin such as: lard, butter, dairy products, red meat. There are also some fats of vegetable origin, for example, palm oil or coconut.
Unsaturated fatty acids come m.in. from vegetable sources such as canola, sunflower, Sesame, olive, flax.
Trans fats are considered one of the most harmful fatty acids. May have a two-fold origin-in the process of partial hydrogenation or hardening, which is used to make liquid vegetable oil solid consistency, or can be “produced by mother nature” in the stomachs of ruminants (bovine animals, sheep, goats, deer). Trans fats occur in their meat, milk and in products of them emerging.