Soft vs. hard fats: which is better?

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.



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.

  1. What fat con­tent do you pre­fer cheese: 40% and above or less than 17%?
  2. What kind of oil do you cook with: but­ter or veg­etable?
  3. What do you dress the sal­ad with: may­on­naise or veg­etable oil?
  4. What do you pre­fer to drink tea with: with a puff (cream cake) or with a raisin bun?
  5. 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.

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