Fats – benefits and harms
When we want to lose weight, we try to eliminate all fats from the ration! But vegetable oils and animal fats are the main source of human health. Ironically, the presence of fat in the ration is especially needed during weight loss. One gram of fat contains 9 calories, when 1 grams of carbohydrates and proteins – 4 kcal each. So it’s about the quantities of the certain products, but not just about fats.
We can’t live without fats at all. The correct amount of animal and vegetable fats in our menu contributes to the reduction of gastric ulcer and duodenal ulcers, eliminates energy shortage – chronic fatigue syndrome, promotes weight loss, improves immunity, restores the structure of cell membranes and elasticity of blood vessels, prevents atherosclerosis, beneficial effects on contractility of the myocardium and many others. So, what fat-containing products do we need especially?
So-called healthy good fats are divided into mono- or polyunsaturated. Monounsaturated fats are able to normalize blood cholesterol levels and are therefore considered the most useful for the organism (corn, soybean, sunflower unrefined oils).
Such dietary fats like those with fatty acids omega-3 deserve particular attention (fish, fish oil, linseed oil / seed, walnuts) and refer to polyunsaturated fats. Such a group of fats has a positive effect on human health. It is recommended to use them to improve the functioning of the nervous and digestive systems, activation of brain function, to enhance and improve the elasticity of the skin, to increase immunity.
It is recommended to limit the consumption of saturated fat (meat, dairy products, eggs). But don’t exclude them from the ration completely in any case. They are necessary for the production of sex hormones, they control the work of calcium in the skeletal system and protect the liver from toxins.
As for the harmful fats, trans fats should be avoided at all costs. Such products have been processed in the partial hydrogenation and all useful qualities were converted into harmful. These fats contribute to bad cholesterol, increase the risk of stroke and heart disease, the risk of developing diabetes (microwave popcorn, potato chips, crackers, some cereal mixtures for a quick breakfast, frozen foods (pies, pizza, waffles), French fries, margarine).
Thus, we can distinguish healthy foods containing good fats, which are to be included into our ration. These products include: olive oil and olives themselves, pecans, almonds, cashews, hazelnuts or pistachios, sunflower seeds, pumpkin or sesame seeds, natural peanut and sesame oils, avocados and coconuts (or coconut oil), fish – a valuable source of omega-3 fatty acids. Nutritionists recommend eating fish dishes twice a week – mackerel, salmon, mackerel, tuna, halibut and herring, as well as shrimps, lobsters and oysters.
But nevertheless, fats don’t reduce caloric content of the products based on them, so you should monitor their amount in the daily ration which mustn’t exceed 30% of calories per day.