Saturated or harmful (bad) fats in foods. Are neededare saturated fatty acids in the body?
In this article we will learn why our body cannot work correctly without fat? Also talk about saturatedand unsaturatedacids? And what is their difference? However, we will dwell on saturated fats in more detail. First, let's talk about the structure.
Difference between saturated and unsaturated fatty acids
In fats, we are interested in saturated and unsaturated fatty acidbecause they play a key role in the benefits of fat. Almost everyone knows that fats are divided into saturated and unsaturated fats. Saturated Fat (as they are called harmful or bad fats) are basically based on saturated fatty acids. BUT unsaturated fatscomposed of unsaturated fatty acids. Mostly saturated fats we get from animalfood, and unsaturated - from vegetable. Saturated fats or animals are usually solid. And unsaturated fats or vegetable, as a rule, liquid. And now the question arises, why are some solid and others liquid, and what is the difference?
Everything is usually associated with chemical structure. The double bond in unsaturated fats gives them extra mobility. And if there are no such double bonds, then the molecule is more stable - these are animal fats, i.e. solidfats. But there is also a more understandable explanation. Vegetable fats have double bonds, which means these are free places to which any molecule. Why do you need it? The fact is that the plants stand still and do not move, unlike animals. Plants complicatedto adapt, for example, there is no sun and nothing can be done about it or if unpleasant weather conditions do not go anywhere, because you cannot get out of the ground. Such acids with free bonds can easily participate in various biochemical reactions, a double bond is like a free place in the molecule, which means that it is possible to to putany other molecule and easy to changefat properties. For example, make it more denseduring the cold weather. As a result, plants are opportuniststhat's why they have such fat. And in animals with saturated fat, all communication clogged, empty seats are no more. But even in animals, everything is fine: if it is cold, then it will be in a hole, if it is hot, in water. Animals can actively move and change the environment instead of changing the properties of their fat. So in animals notthe critical need to adapt, therefore, their fats are less flexible.
Although it can be specified that both saturated and unsaturated fats are present in animals and plants, but in animals saturated, in plants - unsaturated. Everything Omega fats - these are unsaturated fats, and, Omega 6, Omega 9 - these are just designationdouble bond. If specifically, it means in what place in the molecule there is a free place (double bond): on the third, on the sixth or ninth place. PUFA- these are polyunsaturated fatty acids, i.e. where there are a lot of double bonds. BUT MZHNK- it is monounsaturated fatty acids (one free space). And now, when on the pack you see these names, you will understand what they mean. And now the most basic, why do we need fats?
What are saturated fats for?
Now very fashionable low fat , and this is a real crime against the body. People limit themselves to life supportcomponents without which normal life is simply impossible. Of course, if there is little fat in the diet, you will not die, but the body will work worsethan could work. Imagine that body- this is a road, and according to the standards, 125 kg of asphalt are needed per 1 meter of asphalt road, but you don’t have so much, you only have 50 kg. Yes, of course you lay the asphalt, but it will short-lived. Also with fats, it is an important building block, and if not, the organs suffer.
At the heart of your work brainand all nervoussystem lies fat. The basis of the brain cells (neurons) are electrical impulses. A "wire", which runs an electrical impulse, surrounds the shell, consisting of myelin- this is a substance that consists on 75%
from lipids (fats), and of animalssaturated fat If you do not consume this fat, you will have shortageand momentum will move badly. Therefore suffer everything: nervous system, brain, coordination, muscle movements, memory (long-term, short-term), ability to learn, etc.
Studies have shown that with significant deficiencyfat changes in brain tissue. Of course, this is an extreme case and it is unlikely that you will have it, but nevertheless, it is possible. Fats especially are importantfor pregnant women, because they are involved in the development of the baby’s brain. Pregnant women are advised to consume a lot calves. Caviar contains a lot of both saturated and unsaturated fats. And still some grandmothers still in the villages give the child instead of a nipple a piece bacon. So if you have memory problems, consume morefat
Statistical girls are twice as likely sufferfrom diseases of the respiratory system (asthma in the property). Why it happens? Girls often avoidfat in the diet, and the lungs carry oxygen into the blood through the pulmonary surfactant. It is a special substance that lines the lungs from the inside. And it is on 90%
consists of fat. And from saturated“Harmful and bad” fat. Surfactant helps the alveoli not subside and carry more oxygen into the blood. And now remember, in transport, in the subway, etc., you often met people (especially girls) who feel badly. Choking, pallor, fainting - that's all the symptoms. Basically, these symptoms even in closed rooms are inherent in girls, and many in general go constantly pale. Why all? Because don't eat fat After all, pulmonary surfactant is on 90%
saturated fat Such people develop hypoxia, constant lack of oxygen in the blood, and oxygen is involved in all processes and gives energy. That's exactly why basically all girls pouredfor sweetness, because oxygen-free splitting of glucose gives energy. As a result, for the health of the lungs need moreeat fat. Although not, for many it is more pleasant to swallow pills and inhalation.
Saturated fats and are involved in the synthesis testosterone- the main male hormone. Unsaturated fats and fatty acids are involved in creating membranescells Moreover, many are fat soluble. And if there is no fat, no vitamins. That is why some different vegetable oils are now very are popular, they have a lot of vitamins. Many fat soluble vitamins are storedin your fatty tissue. That is, if you have excess fat, you are not afraid avitaminosisin winter because you have stockthese vitamins. But many are burning, that vitamins are not stored, this is not entirely true, they can be stored in excess fatty tissue, but not all vitamins, but only fat soluble. Fat functions is full. So that eatfats, be they bad or good.
How much saturated fat do you need? Exaggerated damage to saturated fats.
At the moment there are a large number recommendationson the content of saturated fats in the diet. There are opinions of famous American researchers, and progressive researchers in the field of dietetics, who adviseconsume 50%
saturated fat and 50%
unsaturated fats in the diet, i.e. fat ratio should be 50 to 50. According to our nutritionists and nutritionists in RAMS, the ratio of saturated and unsaturated fats should be 30 to 70i.e. saturated fats need to consume less. Choose who to believe. If you read this article carefully, you will understand that saturated fats are simply necessary for the body to function normally.
But after all, many try to avoidsaturated fat There are a few reasons. The first and the most main reason this is a fear of cholesterol. Many people fearheart disease, atherosclerosis and high cholesterol. However, recent data and analysis of previous studies suggests that many of these facts are quite controversial. Read the bombing article about cholesterol, and you will be surprised. Secondly, at the moment a person consumes saturated fats in hugequantity in buns, sweets, various sweets. That is why nutritionists say that saturated fat at excess, and they do not need to eat. However this not truebecause the bulk of these fat- This is low-quality margarine. Or to replace us slip palm oilwhich is a saturated fat, however, by origin vegetable. Now palm oil can be found almost everywhere, even in sneakers. Of course, the harm from palm oil is a bit, despite all the assurances of journalists.
When realsaturated fats are replaced by cheap vegetable counterpart - this is not good. First of all, this is a banal overpayment when you think that you are buying animal fats, but in fact you slipvegetable analog. Secondly, the problem is that you will be in short supply by real goodsaturated fatty acids, and most importantly - phospholipids. That is precisely why (due to these two factors) at the moment the consumption of saturated fat in the average person lowbut rather low. Because, in this case, saturated fats- These are poor-quality fakes and vegetable analogues.
Saturated fats in food. main sources
It's all very simple, the name implies that the main sources of high-quality saturated fats are productsanimal origin. I would single out two main the source: lard (pure fat) and dairy products.
Fat (fat) You can consume both in pure form and with meat. Even in the most fat free chicken breast there is some saturated fat, and in a pork and mutton its quite a decent amount. Many people consume fatin its pure form, especially the Ukrainians. It consists practically on 100% from fat.
TO dairy products I would refer primarily cream and milk, cottage cheese, real butter, etc. These products may also differ. by percentagesaturated fat content.
That's all. it twomain source of high quality saturated fat. As you understand in sausages, sausages, sweets, confectionery, cookies, waffles, sweets, etc. very little qualitysaturated fat These are mainly margarines or cheap analogues of vegetable fats, which can actually hurtour health, if you eat them in excess.
I made separately very interesting articlesabout and in which he described the whole truth about these products, dismantled the composition, how to choose, and much more. After reading this article, you will reconsider the attitude towards these two popularfoods with saturated fats.
Summary
The property and density of fats is due to their chemical structure and the presence doubleconnections. If not, fat is saturated. Unsaturated fats are mostly vegetable, and saturated fats are the animalsfats. Saturated fats play importantrole in the brain, central nervous system and respiratory system (in the lungs). Saturated fats, in particular cholesterol, also involvedin the synthesis of testosterone, and unsaturated fats are solvents of vitamins (fat-soluble vitamins). Also all cell membranes are composedfrom unsaturated fats, and without them death to us.
Now people overeat substandardsaturated fats like margarines and vegetable oils, however are malnourishedreally high quality saturated fats. Animal fats contain many beneficial, both saturated and unsaturated fatty acids, and by some properties surpasseseven vegetable fats (read articles about and). The tradition of the consumption of fats in food is welcomed by the presence of animal fats in the diet. I am sure that this is no accident.
The article is based on the materials of Tsatsulin Boris.
Saturated fats are increasingly being discussed in connection with the effects they have on human health. Such increased attention has arisen since they fell into the composition of many foods, especially confectioneries. Previously, people knew that any diet should contain vitamins, proteins, carbohydrates and fats. However, today the latter have been massively abandoned. But after all not simply so used them in the past. What happened?
What do fats in the body do?
Biologists, nutritionists, food specialists, and simple housewives who know about cooking, know that the body cannot be healthy if it is not given the necessary elements in time, especially proteins, carbohydrates and fats. In this article we will talk only about fats, although this does not mean that they are more important than the other two elements. Just proteins and carbohydrates leave for individual studies.
So, fats. In chemistry, they are called triglycerides, which belong to the class of lipids. These elements are part of the membrane, which allows cells to pass other substances. Also, lipids provide the activity of enzymes, nerve impulses, muscles, create connections for different cells and participate in the processes necessary for the work of the immune system.
Among the known functions that perform fats in the body, we distinguish energy, heat insulation and protective. Without fat, there will be no energy to create proteins and other complex molecules. The body will not be able to absorb fat-soluble vitamins and carry out many other chemical processes.
Fat and lifestyle
Fats are needed by man. But it is important to remember that the body should use them, and not accumulate. The more active the lifestyle, the more lipids it consumes. The modern rhythm of life is less conducive to activity - sedentary or monotonous work, rest on the Internet or in front of the TV. We rarely go home on foot, more often by public transport or by car. The result - the body does not need the energy it receives from fats, which means that they remain intact and accumulate.
Sedentary day regimen is complicated by the fatty diet. All the accelerating pace of life does not give people the opportunity to eat in a relaxed home environment. Snacking accounts for fast food at snack bars or confectionery products on the go. These foods supply a lot of lipids to the body, as well as products containing saturated fats. They are harmful.
Fats in detail
By chemical features, lipids are divided into two categories - saturated and unsaturated fats. The molecule of the first has a closed structure. It is unable to attach to itself other atoms. The chain of unsaturated fats has open carbon atoms. If there is only one such atom in the chain, then the molecule is called monounsaturated. There are also chains in which several carbon atoms have free space. These are polyunsaturated molecules. Why do we need all these chemical details?
The fact is that it is the ability of the chain to attach other atoms to itself that makes the fat entering the body useful. What is its use? The fact that these free places create conditions for the formation of new molecules. Free carbon atoms in the composition of fats add other elements to themselves, after which the new chain becomes more necessary and useful for the body. Saturated fats do not have this ability, so the body can not use them for other purposes. Because of this, with an excess flow they accumulate.
Cholesterol should be a friend
Saturated fats have another feature that makes them outcasts. In their composition there is cholesterol. As soon as they heard this word, many immediately thought of vessels, excess weight, and heart muscle. Yes, unfortunately, the effects of the modern lifestyle have made cholesterol for many an enemy.
However, this molecule is not always harmful. Moreover, our body needs it so much that it produces it. What for? Without cholesterol, the process of creating many hormones (cortisol, testosterone, estrogen and others) is impossible. In addition, this organic compound is involved in complex intracellular reactions that affect the activity of the whole cell, and therefore the whole organism.
Cholesterol travel
The human body is supplied with cholesterol in two ways - produced in the liver and supplied through fats. Saturated and unsaturated lipids supply cholesterol in various compounds. The fact is that this substance is not soluble in water. In the blood it gets along with lipoproteins. These molecules have a complex structure and a very diverse composition.
Low-density lipoproteins are already saturated with cholesterol. They simply move with the blood through the body and are used by those cells in which there is a shortage of this substance. Such lipoproteins are found in saturated fats.
If cholesterol enters the body in the form of high-density lipoproteins, then the benefits are greater. These elements contain little cholesterol and are able to add it. Therefore, approaching those cells that have excess cholesterol, they take it and transfer it to the liver. There it is recycled and removed from the body. Such lipoproteins are more common in unsaturated fats.
Do not miss the fatty acids
Excess unused lipids and cholesterol in the body leads to very serious diseases. An important factor in good health is nutrition. Care must be taken to ensure that large amounts of saturated fats do not enter the body in large quantities with food. What products do they contain?
All lipids are very complex in composition. It cannot be stated unequivocally that only animal or vegetable food consists of certain substances. Saturated fats are found in both animal and plant foods. Meat, lard, butter - carriers of saturated lipids of animal origin. If we talk about carriers of plant origin, then it is cocoa (its oil), coconut and palm (their oils).
Animal sources of fatty acids
Saturated animal fats contain all fat-soluble vitamins (A, C, carotene, D, B1, E, B2). However, their cholesterol content is very high (200 mg / 100 g in oil, 100 mg / 100 g in fat). It is advisable to use these fats in limited quantities - no more than 70 grams per day.
The best way out is to replace animal lipids with vegetable products consisting of unsaturated fatty acids. Butter is replaced by olive oil (this is the best solution, since this product does not have any “bad” cholesterol), flax or sunflower oil. Meat is replaced by fish.
Remember: saturated fats are very high-calorie foods. If you indulge yourself with meat, french fries or a hamburger during the day, be sure to walk several stops on your way home. This is the easiest way to use up the lipids you ate.
Plant sources of harmful lipids
Saturated fats - vegetable oils. A very unusual phrase. More often we are used to hearing that they are replaced by fatty acids. Yes, they did it before. Today this is also practiced, especially in the confectionery industry. Just replace the creamy fat with palm oil. This is a very disturbing trend.
Palm and coconut oils are saturated fats. Which products do not have them? Only in those that are cooked at home. If you eat in catering, then avoid the consumption of unhealthy fats you will not succeed.
Many manufacturers add to their products either cheap palm oil (instead of expensive animal fats) or artificial trans fats. The latter is a masterpiece of food industry cynicism. To increase the shelf life of products and make them cheap, food workers take chains of unsaturated fats and add oxygen to them (to the free places of the molecule). As a result, the chain loses its useful functions, turns into solid vegetable fat, which is convenient for use, but very useless for the body. The cells do not know what to do with it and simply accumulate it.
For those who seek to keep fit, it is important to consume such food, which when small quantities gives a feeling of fullness, simultaneously contributing to the burning of fat.
Indian nutritionists have compiled a list of 10 foods that can saturate us, benefit the body and do not affect the size of the clothes in the direction of increasing.
Fat fish
Salmon, tuna, mackerel, herring and sardines not only give a feeling of saturation, but also contain a large amount of omega-3 fatty amino acids, which have the ability to lower cholesterol in the blood, as well as speed up the metabolism. These amino acids increase the level of leptins - specific hormones that affect metabolism. It depends on leptins, whether calories in your body will be effectively burned or accumulated in the form of fat. Oily fish also provides the human body with plenty of protein. It is better to cook it on the grill, it retains the useful properties of the product, to serve it together with vegetables and greens.
Citrus
Fruits such as grapefruit, sweet lime, papaya, guava have a high water content and provide us with kilocalories ranging from 50 to 75, giving a feeling of satiety. At the same time, fruits are rich in vitamin C and fiber. Vitamin C, in addition to protecting the body from the flu and cold, helps to process fats faster. It stimulates the action of an amino acid called carnitine, which accelerates our body's ability to burn fat.
Green vegetables
Spinach, asparagus, broccoli are low in calories. This means that these products are virtually incapable of forming body fat on our body. In addition, the dietary fiber of these vegetables provides the human body with fiber, antioxidants, vitamins and minerals that help us feel full and healthy.
Popcorn
This favorite treat of children and film enthusiasts is rich in fiber and calorie-poor. It extremely quickly saturates a person. However, stay away from popcorn in butter, caramel or cheese popcorn. Only the most common popcorn is useful without any additives.
Oatmeal
Oatmeal is a complex of carbohydrates that require long-term digestion. Consequently, the eaten plate of oatmeal gives off its calories, and with it, and energy, gradually, keeping us feeling full. stabilizes the level of sugar and insulin in the blood, which, in turn, prevents the deposition of fat in the tissues. Porridge - the best option cereal for breakfast. Add a portion of yogurt to it, and you will not experience feelings of hunger until the lunch break, you will not need emergency snacks.
Almond and Walnuts
Unsalted nuts, especially almonds and - just a storehouse of natural fibers, protein, minerals and trace elements. Having in your pocket a supply of nuts, you can keep yourself in a vigorous and well-fed state without adding extra centimeters at the waist.
Low Fat Products
Low-fat yogurt, nonfat milk, cheese is a rich source of calcium, which, in addition to strengthening our bones, is also known for breaking down fat cells.
Legumes
Bean-based dishes are rich in protein. They digest long enough, maintaining a feeling of fullness after eating a meal. In addition, among other elements, it is the protein that has the highest satiety index, which determines how long you will not experience the feeling of hunger.
Whole Grain Products
Whole grains contain large amounts of carbohydrates, among which is glucose. Released during digestion, it keeps blood sugar levels at the right level. Whole grains are also rich in fiber and vitamin B complex, which plays an important role in metabolism.
Apples
A high proportion of water and fiber is the reason why you feel full after eating just one apple. Apple peel contains pectin, which is a natural appetite suppressant, invented by nature itself.
Good day, dear readers of my blog!
The key elements in weight loss is the use of low-calorie proteins, water and fiber. They fill your stomach before you feel that you have eaten.
Therefore, do not rush when you begin to rummage in the refrigerator in search of something "sharpen". Be sure to drink a glass of water and wait 15 minutes. Our brain often takes the signals of thirst for hunger. But, if you're really hungry, eat low-calorie snacks.
Looking for the most rich breakfast, which would be enough before lunch? Then pay attention to whole-grain breakfasts - buckwheat with milk, oatmeal, brown rice.
Cereal cereals are in the first place on the satiety of the product. Dietary fiber in oats helps to balance blood sugar levels.
Everyone knows that brown rice is healthier than white. What about the wild? This little-known type of grain contains a fair dose of fiber and antioxidants. But with a smaller amount of carbohydrates and calories compared to white and brown relatives.
Half a cup of cooked wild (black) rice is 90 calories compared with 102 calories of white and 108 in brown rice. It can be used as a hearty side dish or added to vegetable salads.
Greens burn calories
There are vegetables that burn calories and promote weight loss. Now there is a reason to start eating them. Some vegetables have a negative calorie content. For example, 100 grams of broccoli contains only 25 calories. And the digestion (assimilation) of the body requires up to 80 calories. Bottom line - you burned 55 calories by eating cabbage. Not a fan of broccoli? Try asparagus, cauliflower, or other products that I described in the pro article.
Quench your thirst with watermelon
Two slices of watermelon contain less than 100 calories and almost half the recommended daily intake of vitamin C! Plus, on a hot day, a watermelon cocktail quenches thirst outright.
Have a cucumber
Do you still think that a cucumber is a vegetable? This is actually a fruit. It's true. Cucumbers are a great source of phytonutrients, flavonoids, lignans and triterpenes. And they are characterized by antioxidant, anti-cancer and anti-inflammatory properties.
Cucumber is one of the champions in low-calorie. After all, it is 95% composed of “living” structured water, which is easily absorbed by our body. It's like drinking one glass of water.
Click on Bean
Legumes provide the perfect combo as a weight loss. They are excellent sources, many antioxidants and nutrients. Pay attention to simple red or black beans, lentils, chickpeas, green peas and green beans. The possibilities of recipes are endless - from soups and stews, to a variety of salads.
Eat soup
Studies show that people who include soups and / or broths in their daily menu consume less calories while eating. Therefore, at lunch, do not refuse soup instead of mayonnaise salads and chops. And you can take it in a container, reheat in the microwave and eat at work.
Drink milk
Regular consumption of dairy products can help you stay full and slim. Choose low-fat or low-fat (up to 5-9%). Can be made simple with a banana or pear. Or do the milk slimming cocktail.
And this recipe is perfect for a second breakfast.: mix 100 g of cottage cheese with 50 g of biokefir, add 2 tbsp. oatmeal and some raisins. Refrigerate for 20 minutes so that the oatmeal and raisins soften. Believe me, this is much better than purchased Activia!
Juicy Cocktails
Drinks from green vegetables and greens are rich in vitamins, minerals and fiber. They can be made with anything: with green apples, pears, cucumbers, broccoli, spinach, lettuce, dill, parsley or any other greens. In the drink, you can add natural yogurt, cottage cheese, sweeten with honey or stevia. And in the heat, do not forget to put pieces of ice.
You will need a conventional blender for cooking. And a wonderful nutritional resource for your body is ready.
Simple recipe: Take one green apple, a banana, some spinach leaves, parsley and a half glass of water. Slice the apple and banana coarsely, put it in a blender and spay. Drop the rest of the ingredients and grind again. Dilute with water. Drink to the bottom!
How do you like my selection? Write in the comments your suggestions for the addition of this list 🙂 And the release of new articles on my blog.
PS: I still have a selection. You will love it! 🙂
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