It's not true that all fats are bad for your he alth! Some improve thinking, protect against disease, and even heal the heart. Unsaturated fats are the most valuable - they strengthen immunity and help to maintain the proper level of cholesterol. Good fats can be found in sea fish, olive oil, rapeseed oil and nuts.

For your body to function well, you need to supply it with the main nutrients: proteins, carbohydrates, and fats. Each of these ingredients plays a different role. Proteins are mainly used to build tissue, while carbohydrates and fats are the source of energy. Fats also have many other beneficial functions in the body. They protect against cold and enable the transport of vitamins A, D, E and K. They are needed for the production of various enzymes and hormones, and are the key to many metabolic changes. They also support the immune system and allow the brain to function properly. The only problem is to choose the right, he althy fats. Animal products, especially butter, fatty meats, and dairy products, mostly containsaturated fat , which are bad for your body.

The most valuable areunsaturated fats- they protect us against diseases. They are mainly supplied by oily sea fish:salmon ,mackerel, herring . The fatter the better! Good fats are also found inolive oil ,rapeseed oil ,nuts . But you mustn't overdo them with eating either. Because all fats, both good and bad, are caloric. Therefore, in the diet of a he althy adult, fats should provide up to 30 percent. daily energy intake, including animal fats only 6-7 percent.

Fats (even the good ones!) Are too much harmful

Due to the high calorific value, fats lead to obesity, which is the scourge of our time. Hence the straight path to other civilization diseases: problems with the heart, joints, and diabetes. But if you eat them in small amounts, not only do they not fatten you, but they even make weight loss easier. How it's possible? Fats are digested more slowly than other dietary ingredients and therefore also give you a feeling of fullness for longer. So it is better not to eliminate them completely from the diet, because then we will eat more. Moreover, the body cannot aloneproduce some unsaturated fatty acids called essential fatty acids (EFAs), incl. valuable omega-3 and omega-6, so we must provide them with food.

When arranging the menu, let's take into account not only visible fat, such as butter, margarine or oil, but also hidden in cured meat, dairy products, ready meals or popular chips, cookies, bars and the one that is added to the dish during frying or stewing (60-70% of the fat goes from the pan to the product). In order not to go too far, it is better to reach for meat and poultry meats, semi-fat or lean dairy products and replace animal fats with vegetable ones. We're only allowed to eat 2 tablespoons of all fats a day! For comparison: many of us use 2 tablespoons of butter to spread 4 slices of bread.

Problem

Omega-3 and omega-6 fatty acids: an important balance

To be he althy, we need both types of unsaturated fatty acids: omega-3 (fish) and omega-6 (vegetable fats), and in the right proportions. The ratio of omega-3 to omega-6 should be 1: 5. Unfortunately, the average Pole's diet does not meet such requirements. Why? We consume too much oils, margarines, and other vegetable fats that are sources of omega-6 fatty acids, and too little omega-3-rich fish. You should know that an excess of omega-6 destroys the beneficial effects of omega-3 fatty acids.

Vegetable oils - the we alth of unsaturated fatty acids

Oils are the main ingredient in the Mediterranean diet, which doctors and nutritionists consider the he althiest. The more unsaturated fatty acids and the less saturated fatty acids in the oil, the better. In this respect, in the first place is olive oil and the unappreciated rapeseed oil obtained from refined varieties of rapeseed. Oils are rich in monounsaturated fatty acids, which lower the level of total cholesterol in the blood, lower the level of bad (LDL) and possibly increase the concentration of good (HDL), counteracting atherosclerosis, ischemic heart disease and hypertension. They help reduce the level of glucose and triglycerides (molecules of stored fat), especially in people with type 2 diabetes. Oils also provide a lot of polyunsaturated acids, mainly linoleic (omega-6), which - like monounsaturated acids - has the ability to lower the level of bad cholesterol in blood. In addition, it is involved in the production of many hormones, including neurotransmitters (connections between nerve cells in the brain), improving the work of the central nervous system. Its undoubted advantage is also that it is quickly burnt and does not accumulate in the form of triglycerides.

However, it is a myth that oils are a good source of anotheran important polyunsaturated acid - alpha-linoleic (omega-3). Unfortunately, under the influence of light and air, within 12 hours of pressing an oil (e.g. linseed), alpha-linolenic acid breaks down and loses most of its nutritional value. Therefore, despite the fact that walnuts or flax seeds are rich in this acid, there is little of it in the oils we buy. Oils are a good source of vitamin E, also known as the vitamin of youth. Included in the so-called antioxidants removes free radicals from the body, protecting against civilization diseases. It gives the skin a youthful appearance.

How many calories are there? 1 tablespoon of vegetable oil - 159 kcal. Our advice: Replace animal fats with vegetable oils: lard, bacon, butter. You can add them to soups, salads, salads, meat dishes. Choose the ones that are cold-pressed - they have almost the same nutritional value as grains. Use them as intended. Oils, which are dominated by monounsaturated fatty acids (olive oil and rapeseed oil), are universal because they are suitable for frying, eating cold and cooking. Those dominated by polyunsaturated acids (sunflower, corn, soy) should only be used cold. If the oil starts to burn in the pan, it is not suitable for frying. Store oils on the bottom shelf in the refrigerator - they become rancid under the influence of heat and light.

Important

Vegetable oils - a we alth of flavors

Apart from traditional rapeseed, sunflower and olive oil, today you can buy corn, grape seed, pumpkin, sesame, safflower and various nuts … They have different flavors, nutritional values ​​and purpose. Polyunsaturated fatty acids, mainly omega-6, predominate in corn, grape seed and pumpkin oil. These oils are suitable for salads, sauces, cooking, but should not be fried in them. There is a lot of omega-3 in linseed oil. However, this oil oxidizes quickly, so it should be stored for a short time, necessarily in dark glass bottles. It can only be eaten cold, because high temperature destroys its valuable properties. The richness of unsaturated fatty acids is found in nut oils (Italian, Brazilian, hazelnut) and poppy seeds.

Sea fish - a source of omega-3 fatty acids

Halibut, salmon, herring, cod, mackerel, sardines and seafood are the treasury of omega-3 fatty acids on which almost all life processes depend. They protect against heart and circulatory system diseases. Eating more than one fish meal per week reduces more than 50 percent risk of dying from a heart attack (compared to people who eat no fish at all or only eat fish once a month). They align the work of the heart,they counteract blood clots and embolisms. In addition, they lower the level of triglycerides and slightly the level of bad cholesterol and - very importantly - increase the level of good cholesterol, protecting against atherosclerosis. They influence the formation and functioning of the brain. People who eat a lot of fish are less likely to have Alzheimer's disease and dementia. Omega-3s reduce the risk of macular degeneration, prevent inflammation, and soothe joint pain and stiffness. They facilitate the absorption of calcium. They strengthen the immune system, protecting against infections and autoimmune diseases (e.g. rheumatoid arthritis, Hashimoto's disease) and allergies, and inhibit the growth of cancer cells. By stimulating the production of serotonin, they improve mood and prevent depression.

How many calories are there? 100 g halibut - 110 kcal, cod - 78 kcal, mackerel - 181 kcal, sardines in oil - 221 kcal, pickled herring - 192 kcal, herring in oil - 301 kcal. Our advice: Eat 2 large portions of fish during the week, e.g. 150 g of salmon or 50-75 g of herring to give the body as much omega-3 as it needs (about 2 g per day). If you don't like fresh fish, replace them with a can of sprats or sardines. However, avoid canned tuna - they are often made of aged fish (tuna live up to 40 years), which can be a source of heavy metals that pose a he alth risk.

Don't do that

Blacklist these fats

Saturated fatty acids.Their source is products of animal origin. Consumed in excess, they raise the level of total cholesterol and its bad fraction, increase blood clotting, lead to atherosclerosis, increase in blood pressure, and heart rhythm disturbances. The most of these acids are provided by butter, cream, cheese and processed cheese, lard, bacon, lard, fatty meat (mutton, pork) and cold cuts.Trans fatty acids.They are formed during the hardening of vegetable oils using the method hydrogenation. They can be present in products where such fats were used in the production of such fats, e.g. in some margarines, cookies, chips, french fries, pizza. They are more harmful than saturated ones. Not only do they raise bad cholesterol, but they lower good cholesterol.Cholesterol.It is mainly produced in the liver from saturated fatty acids, and we also provide it with food. It performs many useful functions - it is part of cell membranes and is used to produce hormones, e.g. sex or steroids. For the proper functioning of all organs, as much cholesterol is sufficient as the body produces itself. Its constant excess gradually builds up in the walls of the arteries, leading to atherosclerosis. By limiting the consumption of fatty acidssaturated cholesterol and dietary cholesterol, we can significantly lower this level. The daily dose of cholesterol in he althy people should not exceed 300 mg.

Margarine - this fat does not contain cholesterol

It is produced from vegetable oils. That is why margarine contains a lot of mono- and polyunsaturated fatty acids, which protect against heart disease, atherosclerosis and cancer, but much less saturated fatty acids (up to 20%) than in butter. They do not contain cholesterol or only traces of it (up to 1 g). Margarines are obligatorily enriched with vitamin A (7.5 mg / 100 g), D (800 mg / 100 g) and sometimes E (7-10 mg / 100 g). Some contain omega-3 acids, folic acid and B vitamins, or plant stanols and sterols (these substances block the body's absorption of cholesterol, significantly reducing its level in the blood). Depending on the method of production, they contain more or less trans fatty acids, which are harmful to us. Soft (in cups) are usually enzymatically cured and have only traces of these acids. Hard (cubed) oils are produced in the process of hydrogenation of oils, which is accompanied by the production of more of them. The best are margarines with less than 1 g of trans fatty acids per 100 g of product.

How many calories are there? 1 tablespoon of soft margarine 80% fat - 128 kcal, soft margarine 50 percent. fat - 80 kcal, soft margarine 45 percent. fat - 72 kcal. Our advice: It's best not to spread any spreads. However, if you can't deny yourself it, replace the butter with a good quality margarine. Soft margarines are intended for spreading, while hard margarines - for baking. If you want to use the same margarine for spreading and frying, choose one that contains more monounsaturated than polyunsaturated fatty acids.

Pips, nuts and some vegetables provide good fats

Flaxseed and walnuts are an excellent source of omega-3 fatty acids (5 pieces cover the recommended daily dose). But nuts are very caloric (6 halves - 129 kcal), so it's better not to overeat them. However, it is worth adding to salads, muesli or chewing instead of crisps sunflower seeds (1 tablespoon - 79 kcal), pumpkin (1 tablespoon - 78 kcal) or sesame (1 tablespoon - 78 kcal). They are a very good source of omega-6 and provide some omega-3. You can also find a lot of monounsaturated fatty acids in fruits, pistachios and avocados. This fruit - unique for its fat content - increases the absorption of carotenoids - substances that protect against heart attacks and macular degenerationyellow.

Peanuts in addition to good fats also contain beta-sitosterol, which reduces the absorption of cholesterol and probably slows down the growth of cancer cells. However, you must not overdo them with food, because they are caloric: medium-sized avocados - 432 kcal, 10 peanuts - 56 kcal.

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