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Most often, in the column "Composition" on packaging with food products, information goes in descending order of the number of ingredient —

Article Added by User Maria
02.11.2016

Vegetable fats

Vegetable oils or fats are a product of natural origin, which are obtained in the process of processing plant raw materials. Synthesizing vegetable fats The human body is independently not capable. Because of this, vegetable fats are subject to chemicals that are indispensable for the human body whose supply is often replenished.

Fruits and seeds of oilseeds are used to produce vegetable fats in industry. These include soy, olives, rapeseeds, the fruits of some species of palm trees, sunflower and other plants. Quite often, oil-containing waste is used for the production of fats, which are obtained in the process of processing raw materials of plant origin. For example, rice, corn, grapes or cherry bones, as well as pumpkins and wheat germs.

There are several oilseeds from which fats are manufactured:

• Sunflower
• Oil palm
• Cotton
• Olive european
• Coconut palm
• Soy Cultural
• Peanut cultural

There are also several families, such as:

• Ankardia (cashew oil);
• Beans (earthwool oil, peanut butter, soybean oil or soybean oil);
• Astrova (artichoke oil, sooflorine oil and sunflower oil);
• Beech (beech oil);
• Dipterocarpovy (shore oil);
• Vintage (grape seed oil or grape oil, grape seed oil);
• Brown (cucumber oil);
• Cereals (rice bran oil or rice oil, wheat germs or wheat oil, corn oil);
• Cabbage (mustard oil, rusty oil, rhyma oil or rive oil);
• Poppy (poppy oil);
• Palm (coconut oil, babass oil, palmoyadron oil, palm oil);
• Pumpkin (melon oil and watermelon oil);
• Tea (tea oil)

The difference between vegetable from animal fats

Animals and vegetable fats have different physical properties and composition. They are not difficult to distinguish from each other by external indicators. Vegetable lipids are flowable oils, and animal fats are solid substances. An exception is fish fat because it is in a liquid state.

You need to pay attention to the composition. In plant lipids, unsaturated fatty acids are dominated, which have a low melting point. But the animal fat includes a large number of saturated fatty acids, which melt at high temperatures.

They also differ in their origin. Sources of animal fats is pork spic, in which 90-92% fat is present. Sources of vegetable fats are vegetable oils containing 99.9% fat.

It is worth rewarding that unsaturated and saturated acids, which are used in fats, are used differently by the human body. Saturated, such as palmitic or stearin, are needed as an energy material. These acids are mostly in animal fats, for example, beef and pork. It is necessary to know that an excess of saturated fatty acids contributes to an increase in cholesterol and provokes a violation of metabolism.

In comparison with animal fats, vegetable oils have unsaturated fatty acids, which contribute to the removal of excess cholesterol from it and easily assimilated in the human body.

In plant lipids, much more vitamin F. If there is a shortage of this vitamin, a person may get sick with different vascular diseases: infarction or atherosclerosis. In addition, numerous chronic diseases appear and weakens immunity.

The composition of vegetable fats

The chemical composition of vegetable fats includes triglyceride fatty acids. In addition, vegetable fats contain natural compounds concomitant acids (wax, phospholipids, as well as sterols and free fatty acids).

Calorie vegetable fat

Energy value in the ratio of fats, proteins and carbohydrates: fats: 99.8 g. (~ 898 kcal) Proteins: 0 G. Carbohydrates: 0

The benefits of vegetable fats

The scientifically proven fact is the benefits and importance of plant fats for the body. The living organism is extremely necessary to use a certain amount of useful fatty acids daily. The composition of vegetable lipids includes a huge amount of vitamins E, D, and, in addition to this and amino acids omega-3 and -6.

Harm vegetable fats

In addition to the benefit of this product, it is necessary to notice the possible damage to plant fats. If it is uncontrollably and often eat vegetable fats, they can harm. In addition, as part of certain types of products, for example, in the manufacture of ice cream, plant fat is used.

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"Fats are not enemies, if you know everything about them"

If a person gets a choice, which product to eat - fat or low-fat - almost everyone will give preference to the second. People always seek to lose weight. And in order to do this, you need to use dietary products. Fat, in turn, was invariably positioned as an enemy of a diet, which carries only harm, so it is not surprising that people come in bewilderment when doctors and nutritionists praise fats. In fact, there are useful fats for weight loss. You probably know that avocado is one of them that have become popular in nutrition and arranged a boom in Instagram a few years ago, and only calm has been established quite recently. So you can take into account olive oil, the pearl of the Mediterranean power supply system. In addition to those mentioned, there are still quite a lot of useful products with fats rich, which should be definitely included in their diet on a regular basis. That's what you need to know.

What are the fats beneficial for the body? Typically, they are considered monon-saturated and polyunsaturated fatty acids. They help reduce the level of cholesterol, scoring the artery, which is a complement to their other useful properties for the heart. Studies also show that these fats affect the normalization of insulin and blood sugar levels, reducing the risk of a diabetes of the second type.

"Monounsaturated fats are among the most useful among all fats," says Dana Hanns, Ph.D., Master in the field of health care, researcher and developer, Senior Nature Center of the UCLA Medical Center and freelance associate professor at School Fielding Public Health. "They oppose inflammatory processes, reduce the risk of cardiovascular diseases and are full of good nutrients, and are also useful for weight loss."

Polyunsaturated fats can also be useful. The two main types are fatty acids omega-3 and omega-6, which are necessary for our body for the functioning of the brain and cell growth. Omega-3 are useful for the health of the heart and is mainly kept in fish and algae, nuts and grain. "Other polyunsaturated omega-6 fats can be found in some vegetable oils," adds Hanns. "They are not particularly harmful, but not always useful, unlike omega-3 and mononiosaturated fats." Omega-6 work together with Omega-3 to reduce cholesterol levels, but studies show that the use of more omega-6 than omega-3, can contribute to the emergence of inflammatory processes and increase weight, so the main point - you must be sure What you use more omega-3 than omega-6.

What are harmful fats

One simple rule: always need to avoid trans fat - they are indicated on the label as "partially hydrogenated oils". They really do not carry anything but harm. Most of them are artificial and increase the level of poor cholesterol and reduce the level of good, which helps to clean the vessels. According to the American Heart Health Association, trans-fats increase the risk of heart disease and stroke and are associated with a higher risk of second-type diabetes disease.

Act about saturated fats is somewhat more complicated. Old nutritional studies said that saturated fat is really bad for cholesterol level, but new information says that it has a neutral effect. The topic is very scrupulous, and the recommendations of the US Department of Agriculture and the American Cardiology Association continue to be in limiting the consumption of saturated fats and in the preference of them mono-allaturated and polyunsaturated fats. Many of the following useful products contain saturated fats, but they do not constitute a large share of all fats and therefore do not muffle the positive effect from useful fats.

List of products containing useful fats

Here are the best sources of monoinsaturated and polyunsaturated fatty acids. We have prepared material about useful fats, a list of products - especially for you!

1. Avocado

One average avocado contains about 23 grams of fat, but mostly mono-saturated fats. In addition, medium avocado contains 40% of the daily norm of the need for fiber without sodium and cholesterol, and is a good source of lutein - antioxidant, which helps protect vision. Try to use it instead of products that contain more bad fats - use 1/5 medium avocado instead of mayonnaise on sandwich, butter on toast or sour cream in baked potatoes. Remember that avocado is quite caloriene, so you need to use no more than 1/4 avocado at a time.

2. Walnuts

Walnuts are one of the best sources of fatty omega-3 acids, in particular alpha linoleic acid found in plants. A recent study showed that one handful of walnuts per day reduces the overall level of poor cholesterol, and also improves the functioning of blood vessels. Studies also revealed that the use of nuts reduces the risk of blood clots, which can cause heart attacks, and also improves the condition of the arteries.

3. Other nuts, such as almonds and pistachios

Nuts, such as pecan, pistachios, cashews and almonds, also contain many useful fats. Almonds - the richest vitamin E, and pistachios - Lutein and Zeaxantin, and carotenoids are important for the health of the eyes. All that is required is to eat about 30 grams of nuts daily to notice a positive effect. Some varieties are fatss than others, such as cashews and macadamia nuts, so you need to pay more attention to the size of the portion (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios, because the fact that you need to clean them helps have them slower, and accordingly control the size of the portion easier. Peanuts (bean) contains both monounsaturated fats and polyunsaturated omega-6 fats, which indicates that it is useful for the body.

4. Nuts and oils from seeds

Walnut oils and oils from various seeds are where useful fats are contained. Try the almond, from cashews, sunflower oil to obtain the desired dose of mononipersted and polyunsaturated fats from the plant source. All you need is 2 tablespoons that can be smeared on a toast or eat with fresh apple slices. Choose natural nuts with a minimum amount of ingredients.

Fatoms in one cup of black olives are 15 grams, but again, it is mostly mononaturated. In addition, no matter which olives do you like, all of them have in the content of many other useful nutrients, for example, hydroxytrosol, which has long been known as a means of cancer prevention. New studies show that it also plays a role in reducing bone losses. If you have allergies or other inflammatory processes, olives can become perfect snack for you, since studies show that olive extracts act as antihistamines at the cellular level. However, with all these advantages, it is important to remember that the size of the portion depends on the amount of olive oil. Stick 5 large or 10 small olives as an ideal norm.

The reason why olive oil appears on more cuisine - the wealth of mononaturated fats. But it is not worth pouring it in large quantities. One tablespoon contains as many as 14 grams of fat.

In one cup of ground linen seed, there are colossal 48 grams of fat, but it is all useful unsaturated fat. You need only 1-2 tablespoons. The linen seed is an excellent source of omega-3 fatty acids, so for vegetarians (or those who do not eat fish) it becomes the key to meet the need for useful fats. In addition, linen seed contains up to 800 times more than Lignan than other vegetable products. These nutrients contain both vegetable estrogen and antioxidants, and studies show that they can help prevent certain types of cancer. And the last but no less important: linen seed contains both insoluble and soluble fibers, so it can help you keep a feeling of olom longer, as well as reduce cholesterol and promote heart health. Sprinkle yogurt or oatmeal seeds, add a spoon in a smoothie. Or try adding pie when backed the cake.

8. Salmon

Fat fish, such as salmon (as well as sardines, mackerel and trout), full of omega-3 fatty acids and, as you know, helps improve heart health. This is one of the best ways to get the required amount of fat. The American Heart Health Association recommends that there are at least two portions of fish a week to get maximum benefit.

Tuna also contains a large number of useful fats and omega-3. We are talking about comfortable canned foods, and about tuna in your favorite sushi. Steaks, hamburgers, tuna salads - options are infinitely a lot, so choose something for yourself is easy. Like the amount of salmon, you need to limit the use of tuna 340 grams (total number twice a week) to avoid excessive exposure, for example, mercury, which can be found in seafood in small quantities.

Yes that's right. Only 30 grams of dark chocolate (one portion) will cause about 9 grams of fat. About half of this quantity - saturated fats, and the second part is rich in useful fats and many other necessary nutrients - vitamins A, B and E, calcium, iron, potassium, magnesium and flavonoids (vegetable antioxidants). And do you know that one portion of the dark chocolate also boasts the content of 3 grams of fiber? It can be said that chocolate is almost a vegetable. In order to get a maximum high level of flavonoids from chocolate, buy tiles with at least 70% content of cocoa beans.

This product contains not so much fat. Products above or below can boast a large content, but tofu is nevertheless a good source of mononaturated and polyunsaturated fats. A small, 80-gram portion of solid tofu contains from 5 to 6 grams of useful fat and about 1 grams of saturated fat, but it is natural - from soybeans. Tofu is considered healthy food for a certain reason - it is a solid plant protein with low sodium content, and provides almost a quarter of the daily need for calcium.

12. Young soybeans

Rich both polyunsaturated and monon-saturated fats, soybeans are also an excellent source of vegetable proteins and fibers. Enjoy them in a boiled or salty form, in the form of delicious snacks or mashered hummus.

Add them to a salad or simply eat a small handy to get a large dose of useful fats, protein and fiber.

These small, but mighty seeds are rich in omega-3, fiber, protein, necessary minerals and antioxidants. Their popularity as the superfood is quite deserved - you can add a tablespoon in cocktails to quickly increase the amount of fat, fiber and protein, or soak them overnight for fast breakfast. You can even use them in the preparation of desserts.

15. Eggs

Eggs - an inexpensive and light source of protein. People often think that the use of egg proteins is a healthier option than whole eggs, because they contain less fat, but although it is true that the egg yolk contains a bit of fat, it is also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), vitamin B that helps the work of the brain, nervous system and the cardiovascular system. As for cholesterol, recent food research has found that the use of eggs does not increase blood cholesterol. In fact, the study related moderate consumption of eggs with improved heart health.

The following products contain more saturated fats and their use should be approached more carefully. But they can also be part of a healthy proper nutrition.

16. Beef and Pork

It is believed as food with a high fat content, for example, steak harmful. But in fact, the fat is less than you think, especially if you choose a lean meat, which contains 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). Moreover, lean beef is an excellent source of protein, iron and zinc, all important nutrients for active women. One portion of 100 grams of lean beef contains a colossal 25 g of protein, necessary for muscle buildings, and three times more iron (which is important for the transfer of oxygen from the blood to the brain and muscles) than 1 glass of spinach, and the resulting third of the daily zinc norm supports Immunist system. Lean pork can be a good source of fat when used in moderate quantities. Processed pork, for example, bacon, often contains sodium and other preservatives, such as nitrates (which affect the increase in the number of heart disease and the risk of cancer development), so it is worth using other white meat instead.

17. Whole milk

As we have already spoken, the use of full-fledged dairy products compared to innocent or degrees has advantages in weight control. They even help reduce the risk of second type diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, of which 5 g of saturated fat against low-fat milk, in which no one is contained. Other supporters of fat content in dairy products indicate that fat is needed to absorb vitamin A and D milk, since they are fat soluble vitamins.

18. Whole yogurt

When you buy yogurt, choose the one that contains active cultures to get the benefit of the intestinal health. Take the classic version without filler - the fruit tastes sin the strikingly with a huge amount of additional sugar. Add useful nuts and fresh fruits to yogurt.

19. Parmesan

Completes the review of useful fats and the list of products of cheese. It is often undeservedly scolded for the high fat content, especially solid, greasy varieties, such as parmesan. Although it is true that the cheeses have more saturated fats than vegetable products, they (especially parmesan, which contains only 27 g of fat and of them 18 g saturated by 100 grams), ensure the mass of other nutrients. Cheese in terms of calcium supply to the body, in particular bone tissue, provide almost a third of daily needs. And yes, in the cheese no less protein than in any other food, even in comparison with meat and eggs!

(18 ratings, average: 4.67 of 5)

The human body needs a constant sufficient amount of nutrients. Microelements, fats, proteins are vital for healthy metabolism, full functioning and even mental health. In the modern medical community there are constantly disputes about the degree of utility of elements and their varieties. Many contradictions cause vegetable fatty products as supposedly mandatory replacement of animals.

What is vegetable fat

In the category of such oils, it is customary to attribute fats of plant origin. The extract consists of fatty acid triglycerides in combination with concomitant substances (free fatty acids, wax, sterols, phospholipids, etc.). Oilseeds that are used to obtain oils are conventionally divided into 4 groups:

• seeds of oilseeds: flax, soy, sesame, rape, black cumin, milk, mustard, hemp, poppy, sunflower, cotton;
• fruits of oilseeds: Olives, palm trees;
• raw materials processing waste with oil content: fruit bones of grapes, apricot, cherries, and seeds of watermelon pumpkin, sea buckthorn, melons, tomatoes, wheat embryos, rice, corn;
• nuts: almonds, coconut, hazelnut, walnut, brazilian, cedar, pecan, macadamia.

The process of obtaining vegetable fats is relatively simple, therefore, they can be made even at home. With an industrial cycle, useful elements are lost in parallel with the removal of unnecessary and harmful impurities. All vegetable fats are divided into 3 richness groups (plants can relate to different types from the classification above):

1. Saturated (solid). They have a dense structure, extremely poorly digested and settled inside the body. These include palm, coconut, cocoa butter (there are all animal oils here).
2. Monoxulated liquid (oleic acid, omega-9). Peanut, olive, rapeseed, almond, avocado, useful in diabetes, oncological diseases.
3. Polisaturated (mono-mono-saturated) liquid (omega-3, omega-6) are not produced by the body, but their use has a beneficial effect on the body. Such oils include sunflower, corn, linen, soybean, etc.

Manufacture

In fact, there are two ways to obtain vegetable fats: pressing and extraction. Industrial volumes and sanitary standards require a long multi-step cycle, in the process of which most oils loses their natural value. This is due to the fact that removing the harmful components, it is impossible to separate them from the useful substances. Because of this, there are constantly disputes about what type of production and what degree of cleaning is most useful. Simplified production cycle looks like this:

1. Processing and cleaning of raw materials. Grain products are cleaned from garbage, husks, leaves. Solid internal kernels are crushed, plotted to a certain extent. For soft fruits (for example, olives), only grinding is used.
2. Oil selection. When using a mechanical spin, the entire process consists in pressing the press on the raw material before the oil isolate. For extraction, a special solvent is used, which is mixed with the raw material. After some time he pumped out. Further operations are specific for each individual culture. The resulting product can already be eaten, but the taste and smell are far from the store standards.
3. Filtration and upset. For example, for olive oil is the last stage of production.
4. Rafination - removal of mineral and organic substances. The procedure is aimed at improving the taste and technological quality of oil. In parallel, the rafination removes many useful vitamins, minerals, phosphatides, fatty acids. In parallel, oil hydration occurs.

Structure

The composition of vegetable fat directly depends on the plant source. The composition contains mandatory components that form the oil structure of the product. The main thing is that you need to mention: do not believe advertising and branding, which declare the cleaning of the product from cholesterol, because it is not in the vegetable oils.

The saturation of natural non-residential fats with vitamins and microelements after an artificial production cycle. The basic composition of any vegetable oil looks like this:

• unsaturated fatty acids: oil, kapron, capricious, decene, laurice, Miristinova, Palmitic, Stearinovaya, Linoleic, nervous, Arachnaya, etc.;
• wax;
• phospholipids;
• sterols;
• glycerol;
• vitamins, minerals, trace elements.

The nutritional value

Although nutritionists massively argue that plant fats are useful than animals, you need to remember the calories. The average calorie calorie per 100 grams is 900 kcal, while specifically fats are about 98% of the total mass of the substance. This means that valuable useful elements, vitamins, etc. - less than 1.5%, the rest are neutral binding components. Nutritional value is an indicator that directly depends on the melting point of the product. The lower this indicator, the better the fat is absorbed.

Refined deodorized vegetable oil is mineralized and is mitigated artificially, because after cleaning everything is also lost. This does not interfere with vegetable fats be the main supplier of vitamins (for example, e groups), microelements, polynaturated fatty acids, which are categorically important for the body).

	Type of vegetable oil	Vitamin E, mg / 100 gr.	Vitamin K, mg / 100 gr.		Phosphorus, mg / 100 gr.	Iron, mg / 100 gr.
	Rapeseed
	Peanut
	Coconut
	Sunflower
	Olive
	Corn
	Palm

Views

Vegetable fats are made to divide on containing saturated and unsaturated acids. First include Stearin and Palmine. A large concentration of such fat leads to the production of poor cholesterol and the formation of plaques on the walls of the vessels. After accumulation, this leads to the development of atherosclerosis. Most saturated acids are in solid oils (palm, coconut, etc.).

Vegetable oils with a high content of unsaturated fatty acids (Linolan, Arachidon, Docoshaxaenova) are considered as much as possible for health with their proper use. Their shortage causes negative effects of dry skin to slower growth in children, impairment of vision, etc. These acids in large quantities are in nuts, liquid vegetable oils, pumpkin seeds.

Harm and benefit

In a simplified understanding of fat is the main source of energy for the body (80% of human energy reserves). Vegetable oil carries diverse acids, phytosterols, phospholipids, which are categorically important for normal metabolism. Nutritionists are strongly recommended to completely abandon solid and animal fats, because vegetable oil has more useful properties:

• omega-6 polynsaturated acids and Omega-3 are not produced by the human body, but are vital for health (warn thrombosis, increased blood pressure);
• vegetable oil stimulates tissue regeneration;
• natural oils of the first cold spin - suppliers of large amounts of vitamin E, which has a positive effect on the state of the skin;
• vegetable fats are minimally involved in the formation of poor cholesterol, which provokes atherosclerosis;
• metabolic processes are accelerated;
• it is normalized by the composition of blood;
• proper nutrition, balancing vegetable and meat component in the diet, helps reduce weight;
• immune system is strengthened;
• a durable cell membrane is formed;
• the work of the heart is normalized;
• rises strength, elasticity of vessels;
• retinol and similar substances protect the organism from radiation irradiation, reduce the risk of cancer, diabetes, activate protein synthesis.

Unambiguously determine the harmfulness of fats it is impossible, since the negative effect directly depends on the amount used in food, and the oil treatment method. Such a product may also be harmful if used exclusively, completely abandoning the animal of Sala. A cheap product of plant origin, with fanatical followers, provokes severe consequences:

• the overabundance of vegetable fats without a balance with animals may cause infertility in women;
• after severe heat treatment, oxidized polynaturated fats provoke the thinning of the walls of the arteries;
• oxidized fats are not absorbed by the organism, but settle on the walls of the vessels, which in the future provokes heart disease, cancer, obesity, diseases of the gastrointestinal tract.

Sunflower oil during pregnancy

It is important for future mothers to properly balance your diet for the full development of the kid. After the exception of the set of products, pregnant women often begin with the gastrointestinal tract, teeth, hair, nails deteriorate. Popps are associated with a change in the lifestyle and the rhythm of the body function: small mobility, additional weight, change in the diet. In order to normalize the work of the gastrointestinal tract, it is recommended to take 2-3 tablespoons of sunflower oil per day (you can simply add to salads, and not to drink in pure form).

The saturation of vitamins A, B and E and additionally minerals will improve the condition of the nails, hair and teeth. It is important to remember that such a product must be used only in advanced form without any thermal processing. In this case, it will help solve cosmetic problems, get rid of constipation and heartburn. The only obstacle to the use of sunflower oil is only individual intolerance.

List of products with vegetable fats

The modern situation in the food industry is such that plant fats are present in any products. Maximum disputes are conducted around palm oil, but as far as it is harmful or useful, scientists do not yet know. In stores it is advisable to carefully read the composition of the product to represent what is inside. What food products are more often maintaining palm oil refined deodorized:

• spread, margarine;
• sublimated products (fast food noodles);
• ice cream, desserts;
• melted cheese, dairy products;
• industrial baking, baked bakery products;
• ready porridge;
• confectionery creams;
• products that imitate meat (soy substitutes);
• sweets, chocolate;
• refueling for salads;
• fast food of any kind (contains hydrogenated fats).

Can there be products with high fat content

Vegetable fat is not a substitute for animal analogs. Nutritionists in pursuit of revenue seriously intimidated those who follow their weight and health that a lot of fat is bad. In fact, it is important correctly and balanced to eat. Even food rich food is not harmful if it is compensated in a healthy lifestyle and natural product. The problem with weight loss is carbohydrates, not fats. The restriction in the use of natural oils is found only with personal intolerance from a particular person.

Contraindications

It is not recommended to eat unrefined oil after improper storage or heat treatment: in the process of frying, composite substances are modified into the transfers (it is better to prepare salads based on it). Vegetable fats in large quantities are contraindicated by a terrible bile disease. With regular diarrhea, oil should be limited due to its stable laxative effect. If a person decided to replace animals with vegetable oils, you should consult with a gastroenterologist and a nutritionist.

Video

It's time to finish with a myth of low-fat products, the use of which in the process of the diet was considered a true way to lose weight, prevent heart disease and other chronic diseases. The fact is that the "underwater stone" is often hiding under the word "low-fat product", in which the fragrance and texture are compensated by increasing the amount of salt, sugar or purified grain. The result "exceeded" all expectations - the worldwide use of low-fat products led only to an increase in the average weight of a person.

Low-calorie food is good or bad?

Why should it be abandoned from products with a very low content of fat in the body? Many people have long to carry out such food, because they consider low-fat dishes devoid of taste and complete restrictions. The fact is that fat significantly slows down digestion, many diets built on eating skim products make a person fight hunger all day.

Dietary fat plays a decisive role in the exchange - each gram contains 9 kilocalories. Such calorie rescue in cases where food is missing, it is very important for people who are not able to absorb a large amount of food.

What are fats?

Fats are our energy reserve. The body can only store a small amount of glucose in the form of glycogen to obtain energy, so it is important to preserve adipose tissue capable of producing an unlimited amount. The origins of this process are rooted in the distant past, when food was little, therefore a lot of energy was spent on her prey. Today, this problem is absent, but we continue to absorb food rich in fats, without parsing and in large quantities. The energy accumulated due to them is consumed now only during sleep and during physical activity.

Below are the most popular products rich in fats: (the list implies the fat content of 100 g):

1. Palm oil - 93.7
2. Dried coconut - 57.2
3. Creamy oil - 51.4 g.
4. Beef - 52.3
5. Chocolate - 32.4
6. Sardine in oil - 29.9
7. Solid Cheese - 24.6

Types of fatty acids and why they are needed

There are two types of fatty acids: linoleic and alpha linoles. Fatty acids are important components of cell membranes, they are transformed into chemical regulators that affect blood coagulation, expanding blood vessels, etc. The lack of them in children is characterized by a slow growth, a decrease in the immune function, the appearance of rash. Sometimes it leads to problems with vision and nervous disorders.

Protein also requires proteins. Without them, the immune system cannot properly protect the body from bacteria and viruses. Therefore, it is so important to use foods rich in fats and proteins.

Are heart disease?

Excessive consumption of most saturated fatty acids is fraught with an increase in the level of LDL (low density lipoproteins), which contributes to an increase in cholesterol content and reduces insulin sensitivity. Rich products with protein, fats, carbohydrates reduce the risk of ischemic heart disease, stroke, hypertension, diabetes and obesity. The rich fiber is protected from the rectal cancer, they are necessary for the prevention of hemorrhoids. In addition, fibers are food for normal (healthy) bacteria, which are in the intestine and provide saturation with nutrients. Fibers are contained in beans, whole beans and grains.

Rich products protein, fats, carbohydrates for normal functioning in fairly large quantities. Nutritionists recommend limiting consumption of saturated fatty acids up to 10% of the total caloric content (18 grams for those who absorbs 1600 kilocalories per day). The permissible range of macrospace for carbohydrates is 45-65%. If, for example, you ate 1600 kilocalories per day, acceptable carbohydrate consumption ranges from 180 grams to 260.

Avoid "bad fats"

We noticed a pizza with tomato sauce, cheese and meat froze after cooling? The hardness of the ingredients is a hint of a high content of saturated fats that are harden even at room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also largely contain saturated fats. The most popular products among young people in which saturated fats are dominated: pizza and desserts, while boiled meat is a source of protein.

Salo and cream;

Butter;

Cheese and other dairy products made of solid milk.

Improve health in harmful fats is impossible

Producers of products, in addition to saturated, use trans-fats that pass the hydrogenation process and are used, as a rule, to increase the shelf life of processed foods, such as crackers, chips or cookies.

Recommended consumption is no more than 1% of the total calorie (less than 2 grams, if you consume 1600 calories per day). If you pay attention to what food products are rich in fats, you can define traces of trans fat, reading lists of ingredients on product labels: These substances are masked under the names: "cured oil" or "hydrogenated".

Delicious and satisfying products with high content of the desired macroelements

Eat foods rich in fats and carbohydrates, such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and contain 4 calories per gram. 45-65% of the total calorie should be carbohydrates, while 20-35% - fat. Almost all products, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes and peas, contain a large number of good starchy carbohydrates, as well as fibers. All vegetable products, including fruits, vegetables, beans, legumes and nuts, are characterized by a high tissue content that improves the intestinal operation.

As already mentioned, unsaturated fatty acids improve blood cholesterol and insulin sensitivity, if they replace saturated and trans-fats. There are two classes and polyunsaturated. Monson-saturated is contained in avocado, nuts, seeds, olives, peanuts, olive oil.

Recently, fatty acids of polyunsaturated fats Omega-3 are in the center of attention due to their role in the prevention of cardiovascular diseases. They can be found in walnuts, linen seeds, tofu, soybeans, rapeseed. In addition, two other types of fatty and doosaen (DGK)) are important not only for the heart, but also for visual acuity, for the proper development of the brain in the fetus during pregnancy; They perform an important function to slow down cognitive violations in the elderly; Reduce the symptoms of arthritis, ulcerative colitis, etc. inflammatory diseases. These acids contain such types of fish as a tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 - second type of polyunsaturated fats. Food products rich in omega-6 fats: sunflower seeds, Brazilian nuts, pecans and cedar nuts. Some are also sources of omega-6: corn, sunflower and sesame oil.

Food rich foods: Table

There is a formula according to which, it is possible to calculate the recommended rope of fats:

The total amount of fat (g) \u003d total calorie x 30% \u003d number of "fatty" calories per day / 9.

2000 calories x 0.3 \u003d 600/9 \u003d 67 g of fat.

Remember that the daily rate contains 20-35% of the total calorie quotier.

Fat Rich Products (Table)

Product (100 g)	Total fat content (g)	Polyunsaturated fats (%)	MonoShenaturated fats (%)	Saturated fats (%)
Fat	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
Cedar nut	68	60	20	7
Walnut	68	69	18	8
Hazelnut	64	10	79	7,5
Almond	56	25	62	8
Pistachii	56	32	50	13
Sausage products (Papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back fried in vegetable oil)	41	11	45	39
Sour cream from solid milk	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (Fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (salty)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
Chocolate milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Mozzarella cheese)	22	3	29	63
Potato chips (salted, with reduced fat content)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soya beans	19	49	19	12
Pasta (made of white flour)	18	44	11	11
Mackerel Fillet (Fresh)	16	21	49	21
Stuffing from beef (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Fillet herring	13	21	42	25
Pizza with cheese and tomatoes	12	18	31	45
Salmon fillet (Fresh)	11	28	40	9

Do not be afraid there are products rich in fats, but choose them with the mind, making sure that they do not exceed your calorie needs. Prefer food with mononaturated and polyunsaturated fats, limiting saturated and trans-fats.

Types of oils

Vegetable oils obtained mainly from fruits and plant seeds are usually a mixture of fatty acid triglycirides (see Fats). Most of them are liquid at ordinary temperature. For few exceptions (oil from cocoa seed, coconut, etc.). Unrefined oils to a certain extent retain the taste and aroma of those seeds and fruits from which they are mined.

Obtaining oils

The main methods of producing vegetable oils are port (pressing) and extraction (organic solvents or liquefied carbon dioxide).

Port

The spin is the traditional method of producing vegetable oils.

As raw materials are used previously purified from husks, chopped seeds - mezga. Raw materials are subject to pressure in a screw press, resulting in oil and solid residue - cake. More often use roasted seeds - roasting increases oil output and gives him a pleasant fragrance.

Extraction

More modern compared to the spin is a cheap and fast method based on the property of some substances dissolve fats.

When extracted with pre-purified husks, crushed and dried seeds are processed by organic solvents (most often, extraction gasoline (hexane)) in special devices - extractors. Skilled solid residue (meal) and dissolved oil (MISSELLA) need distillation of the solvent, for which the meal is served in the screw evaporator, and Miscell is in the distiller.

The disadvantages of the method refers to the likelihood of the preparation of chemical compounds used in the technology of oil production, to the final product. The use of liquid carbon dioxide, which is in the supercritical state, allows solvent to solve this problem.

Cleaning

Oil cleaning occurs in several consecutive stages:

• removal of mechanical impurities;
• alkaline rafination;
• whitening (discoloration);

Scope of oils

All vegetable oils can be divided into the main spheres of their use, technical and food Oil. The assignment to one category or that category depends on the purpose of production, and determines the technical conditions for the production of a particular oil.

The main use of vegetable oils is food, although significant amounts of some oils (rapeseed, tung, coconut, etc.) are used for technical needs.

Food oils

To the so-called table Vegetable oils include: lean oil, olive (olive), soybean, linen, poppy, beech, rusty, nut, mustard, sesame, peanut butter (from Arachis Hypogea.).

Some vegetable oils are of regional importance, so, walnut oil is widely used in a Mediterranean diet.

The nutritional value

Food vegetable oils contain a number of substances that are important for the vital activity of the human body, and the body is not able to synthesize these substances independently. These substances include, in particular:

The first two substances are unsaturated fatty acids, the necessary organism for the construction of cell membranes (including nerve cells). Phospholipids regulate cholesterol exchange.

Technical oils

Vegetable oils are used in the perfumery and cosmetic industry, for the production of biofuels (biodiesel), various varnishes, paints and impregnations.

Notes

see also

Literature

• Oil vegetable - article from the Big Soviet Encyclopedia
• Sokolsky I., Candidate of Pharmaceutical Sciences. Do not spoil porridge oil. Science and Life, № 12 (2008), p. 114-121.

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