Posts Tagged ‘Saturated fatty acids’
What Kind of Foods Have Saturated Fats (Part 2)
In a 2000 calorie diet, women should consume approximately 65 grams. total fat per day, of which less than 16 gr. should be saturated.
Men with a diet of 2,500 calories a day, can consume about 85 grams. Total fat, of which more than 20 grams should be saturated fat.
How to use low-fat?
Fry or cook in a lot of oil increases the fat and calories, so these forms must be used very sporadically or rarely.
To replace examples follow:
• If the ingredients need more moisture during cooking, add water, lemon juice or wine.
• Choose lean meats and poultry and remove skin and fat always visible.
• Use whenever you can grill or skillet with slotted, so that the fat to drain.
• Degrease the sauce. Avoid those that require cream or butter.
• Use nonstick pots and pans with vegetable spray.
• cook food in its own juice, not oil.
• Cook in microwave is a good option.
• Instead of frying in oil, rub or brush the food with a little oil and roast on the grill or a grill to brown.
• Accompany the dishes with salads or cooked vegetables (baked potato) instead of chips.
• Eat more fish and shellfish, skinless poultry and vegetable proteins.
• Reduce consumption of red meat and fat.
• The Milk & dairy must be skimmed or semidesnastados.
What Kind of Foods Have Saturated Fats (Part 1)
Saturated fats in general, are those that come from the animal kingdom, except for fatty fish (which are unsaturated and very healthy for the body).
They are called saturated because its composition each carbon atom joins the maximum number of hydrogen atoms. As an example we mention the butter, cream, tallow, poultry skin, etc.
Information is the key to know that fats should be included in the diet to be beneficial and what to avoid and differentiate in order to decrease the risk of certain diseases.
On the other hand, the consumption of any type of fat should be regulated to maintain a healthy weight and adequate, as obesity and overweight are associated with increased risk of developing diseases such as diabetes or cancer.
Three main families of fatty acids
According to their chemical properties can have fatty acids classified into three large families. Each brings different benefits to our organization.
- Saturated fatty acids that are found mostly in animal fats (butter, cream) and, consumed in large quantities, increase cardiovascular risk. Plus they are present in fat, the more it is of solid consistency. They are also present in vegetable fats like coconut oil which is solid;
- The acid mono-unsaturated fat that is found mainly in olive oil, peanut, rapeseed and in pork fat. These fatty acids have a role in protecting our arteries;
- The fatty acids polyunsaturated present mainly in sunflower oil, grape seed, walnut, corn, soy, in oil seeds (peanuts, walnuts, hazelnuts, almonds, pistachios and fats in fish). These fatty acids will also have protective effects on our cardiovascular system since they reduce cholesterol, triglycerides and they prevent the aggregation of platelets.