What do we know about fats? And is it necessary to completely abandon the “harmful” product, which, according to many girls, is the culprit of excess weight.
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Fats have many benefits. They are part of the cells, participate in the production of hormones, help the body absorb vitamins A, E, D and K.
The most important plus, fats are a building material for nervous tissue. Therefore, it is impossible to completely abandon them: the hormonal balance may be disturbed, the skin, nails and hair may suffer. Ideally, fat should make up 30–35% of your daily calorie intake. The ratio of saturated and unsaturated fats is also very important: 2/3 should be “soft” and only 1/3 “hard”.
READ ALSO: What fats are good to use in the diet?
The unsaturated ones necessary for the body, or, as they are also called, “soft” fats we get from vegetable oil, nuts and fish. Unhealthy saturated (“solid”) — from meat, dairy products, as well as coconut, butter and palm oil. The hardest thing to find and neutralize the so-called hidden fat. Most of all it is in cheese, pastries, sausages (sausages) and chocolate.
A safe norm in every sense is 40–50 g of fat per day. It’s worth sticking with. In one teaspoon — 5 g fat.
For example, in 100 g of boiled veal there are only 3 g of fat, in milk chocolate (100 g) — 35 g of fat, and in fatty pork — 50 g.
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What to choose?
It is better to cook not with butter, but with vegetable oil, reduce the amount of sweets and pastries in the diet, and also choose exclusively low-fat cheese, dairy products and meat, which should be alternated with fish 2–3 times a week. And it’s not scary if it is oily 1–2 times a week: good fats in fish. The menu should also include nuts and seeds. But they are better to use during cooking, and not to eat handfuls as a snack.
Interesting fact: in 1 g of fat — 9 kcal. For comparison: in 1 g of protein or carbohydrates — 4 kcal, that is, half less.
Source of healthy fats:
olive, sunflower oil;
fish;
nuts, seeds;
avocado.
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Are you abusing or not?
A simple test will help you easily determine whether it is worth making adjustments to your diet.
What fat content do you prefer cheese: 40% and above or less than 17%?
What kind of oil do you cook with: butter or vegetable?
What do you dress the salad with: mayonnaise or vegetable oil?
What do you prefer to drink tea with: with a puff (cream cake) or with a raisin bun?
What do you spread on bread: butter or light soft cheese?
The more often chosen first option means a search of “solid” fats. Therefore, the diet should definitely be adjusted.
Author: YOUGIFTED — sports channel
Source: YouTube
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The opinion of the editors may not coincide with the opinion of the author of the article.
