Fats in our diet: myths and reality
Most people considering fats main enemy of health, trying to exclude them from the diet and prefer low-fat products. Are these true approach to food?
Myth 1. Fats are composed of products harmful to health and figure
Reality. Fats – an indispensable element of our body. They are part of its cellular structure and are essential for building new cells. The brain is 70% of the fat-like substances. Since fats in the body fall -vitaminy A, D, E, K, essential fatty acids, vital substances, lecithin and cholesterol.
Research proved that the human diet about 30% of the total caloric intake should pryhodytys in fat. The day should be consumed 90-100 grams of fat, of which – 30% of plant origin, 70% – of the animal. For example, 15-30 grams of vegetable oil and butter 20-25.
The role of fat for the human body is difficult to overestimate, lecithin, for example, is the basis of the myelin sheath of nerve cells and fibers, promotes proper metabolism of fats, increases bile secretion, is involved in the formation of cell membranes. The daily human need for lecithin – about 5 hours on his rich eggs, liver, eggs, meat rabbit, crude oil (2.5 3.5 g per 100 g), but most of it in the egg yolk.
Myth 2. All fats are equally harmful
Reality. Fats are divided into neutral and fat-like substances. Neutral consisting of glycerol and fatty acids are saturated and unsaturated. Saturated acids predominate in animal fats and when used in a lot of negative impact on fat metabolism, liver function, promote the development of atherosclerosis. Unsaturated acids found in all fatty foods, but especially a lot of them in vegetable oil. They normalize cholesterol and is a means of preventing many diseases of the cardiovascular system.
Myth 3. Cholesterol – health enemy number one
Reality. Cholesterol is required for normal body functioning. It regulates the permeability of cell membranes involved in the formation of sex hormones, adrenal cortex hormones, vitamin D in the skin. With food the body receives about 0.5 grams of cholesterol per day. In the body of 1.5 – 2 g Cholesterol is formed from products of metabolism of fats, carbohydrates and amino acids.
The sharp limitation of cholesterol in the diet leads to an increase of its formation in the body, and consequently, to disruption of fat metabolism. Cholesterol is found in nearly all animal products and almost absent in products of plant origin, as the inscription on vegetable oil “contains no cholesterol” – nothing more than just bait for unsuspecting buyers.
Myth 4. Beef – the most useful and the pork – Malicious
Reality. According to nutritionists, is considered the most valuable beef medium fatness. In beef fat contains 75 mg of cholesterol and 70 mg of lecithin – protyholesterynovoho factor. However, pork fat, unlike other animal fats contain more vysokonasychenyh fatty acids. Therefore, even with diets can sometimes replace beef boiled lean pork. For optimal dietary meat boiled beef. About 60% of fat beef up vysokonenasycheni fatty acids, and cooked in broth are harmful substances azotovmistni ekstaktyvni and almost all cholesterol. Chicken for cholesterol and lipotropic substances not materially different from beef. Boiled chicken without skin can include the most strict diets.