Most people who want to lose weight used as the first instance to eliminate any source of fat or lipids in their food, but we must remember that the food pyramid includes this food group in moderate amounts because it is essential for the proper functioning of the cell metabolism. There are fats in the foods we are sure of their presence because they are added such as cooking oils, margarine, butter, cream. But then there are those who are not so obvious and that come from natural sources or added in the manufacture of food.
Fat foods are a source of energy, vitamins and fatty acids. These are important constituents of cells. Whether animal or vegetable fats and benefits they have a role in our body. Fats can be classified into saturated, monounsaturated and polyunsaturated fats, by the length of the carbon chain, degree of instauration and summarization.
Unsaturated fatty acids are found primarily in the oil (avocado, walnuts, almonds …), in certain fish (salmon sardines …) and certain meats. Consumption to some extent, contributes to the smooth functioning of the cardiovascular system.
Saturated fatty acids are found mostly in animal products (cheese, butter, cream, fatty meats …) but also in cakes, biscuits, chocolate bars, or breaded and fried foods in many dishes. Encourages excessive consumption of cardiovascular disease
Trans fatty acids reduce the consumption of foods containing partially hydrogenated oils. Consumption in excess also promotes cardiovascular disease.
If they are necessary for life, why reduce the total lipids in the diet?
The amount of saturated fat correlates directly proportional to the risk of cardiovascular disease. However, several epidemiological studies have shown an inverse correlation between dietary monounsaturated fatty acids and cardiovascular mortality.
Excessive consumption of fats may promote an imbalance between inputs and energy expenditure, 1 g fat is equivalent to 38 kJ (9kcal). In constituting a significant energy source, eating too much fat increases the risk of obesity.
Knowing how to choose and cut their consumption is the key to maintaining a balanced level in the diet. Most nutritionists recommend preferred vegetable oils for seasoning and frying, eating natural sources of fat such as avocados, peanuts and other nuts or fish.
And if you can not avoid eating animal fats or saturated there are several alternatives to reduce consumption such as:
• Absorb excess oil with a paper towel
• Use pans with anti-adhesive coating
• Prioritize stews or wallpaper steamer
• Prefer low-fat ham and the turkey
• As a snack to eat vegetables
• Limit consumption of mayonnaise and dressings
Tags: Energy, Fats, Fatty acids, lose weight, Vegetable fats, Vitamins,