What you should know about fats.
Posted on February 8, 2010
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Remember that there are some good fats! Although all fats are high in calories, we need some fat in our diet, and some types of fat are actually good for our health. Fats are categorized in the following way.
Saturated fats.
The source of these fats is primarily fatty meats such as bacon or sausage, lard, and dairy products such as whole milk, cream, butter, ice cream and hard cheeses. Fats that are made by hydrogenating oil extract from vegetables are also available in the market and these are called ‘Trans Fats’. vegetables but have been processed to make them hard and similar to saturated fats. You find them frequently in canned and packaged meals and desserts.
We must try to end of our saturated fat and trans fat intake, because they could lead to heavy weight and increase cholesterol.
The problem with unsaturated fats.
These mainly come from vegetables, nuts and fruits. They are divided into:
Polyunsaturated fats such as sunflower oil, and corn oil.
Monounsaturated fats such as olive oil and rapeseed oil.
The importance of the fatty acids including omega 3 These come mainly from oily fish such as pilchards, sardines, salmon mackerel and fresh tuna. A number of plant foods as well as plant based oils also contain omega 3 fatty acids.
Unsaturated fats are recommended as they do not affect your cholesterol level. Omega 3 fatty acids are also thought to help prevent heart disease and may help to improve our health in other ways. Special leaflet is there as ‘Cholesteral’ which guide us in reducing the level of cholesterol
Fatty foods generally contain a combination of both saturated and unsaturated fats. Food labels often list the amounts of each type of fat in the food or at least how much of the fat in the food is saturated. The rule is that our goal should be limitation of saturated fat consumption, and when utilizing oils and fats, to select mainly high unsaturated fats. If you are curious as to how many calories a product contains, you should read the label on the container to find out. Hence, inculcate the practice of browsing the labels when you go out to buy.
Succeeding in taking off weight means either consuming less calories when you eat or burning more calories when you exercise. Foods with lots of fat usually also have lots of calories. Of course, other food products also are very high in calories. High in calories, sweets or sugars do not contain fat.
Fats and Oils.
Choose from:
Vegetable oil as first ingredient on the list, saturated tablespoons margarine or liquid vegetable oil 1, 2 grams of fat with no more than one. Canola, corn, olive, safflower, sesame, soybean and sunflower oils are some examples.
Soft and spreadable margarine which have less saturated and trans fat. Bad cholesterol, or LDL, and overall cholesterol are both raised by trans-fats.
1 gram of saturated fat per tablespoon you can try the reduced fat and no-fat salad dressing.
Read the following information if you are looking for suggestions on how to purchase the right items and also how to cook them in a healthy way.
Sparingly use fats and oils. You should cook, bake and use spreads that are low in cholesteral and saturated fats.
Hydrogenated shortenings should be used sparingly. And choose those made from vegetable fat such as corn oil or canola oil. Unlike the ones created from animals or from vegetable fat, they actually have a lower percentage of saturated fat than many think.
no-fat salad dressings with salads, for dips or as a marinade
Utilize cooking trends that add a bit or no fat at all to food, and order foods prepared the same way while eating outside.
Don’t forget to include the overlooked fat in breads and snacks, on top of other dishes, and used for actual cooking of other food. Read food labels.
Remember that coconut oil, palm oil and palm kernel oil are high in saturated fat, even though they’re vegetable oils and have no cholesterol. Food labels should be carefully read.
The saturated, polyunsaturated, mono unsaturated and trans fatty acids are the major fats in the food we eat daily. Saturated fats and trans fats raise blood cholesterol. Dietary cholesterol also raises blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke.
Limit foods like whole-milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks have high contents of saturated fat, trans fat and cholesterol. choose foods low in saturated fat, trans fat and cholesterol. Here are some helpful tips:
Eat a variety of fruits and vegetables.
It is important to include several different items that contain grains, especially whole grains.
Eat fish, especially fatty fish, at least two times a week.
And low-fat dairy products contain no fat, pulses, beans, skinless poultry, lean meat.
Liquid and tub margarines, canola, corn, safflower, soybean, olive oil and select oil.
Your daily diet can include saturated fat but no mor than 7 percent of your calorie intake. Up to 1 percent of your total daily calories can be trans fats, but they should not exceed that level.
Intake of whole fat – trans, saturated, mono unsaturated fatty acids polyunsaturated – you want to be adjusted to suit the needs of the full calories. It is suggested that your total calories from fat should be 30%, and no more, of your daily calorie limit if you are overweight.
Please define saturated fatty acids.
Saturated fatty acids contain the limit hydrogen that can be held by carbon atoms. Because of their chemical nature, saturated fats tend to be firmer at room temperature and resist the spoiling effects of oxygen longer. Saturated fats and trans fats are the main dietary factors in raising blood cholesterol. Animals and plants are some of the main sources that are found saturated in fat.
Please define trans fats.
Trans fats may be similar chemically to unsaturated fats, but they have two major health consequences in that they lower your HDL ratio whilst simultaneously raising you LDL ratio. Trans fats result from adding hydrogen to vegetable oils used in commercial baked goods and for cooking in most restaurants and fast-food chains.
baked goods made with partially hydrogenated vegetable oils may be high in trans fat.
French fries, donuts and other commercial fried foods are major sources of trans fat in the diet.
What makes a fat or oil hydrogenated?
Chemical process called hydrogenation is underwent, during food processing. “Hydrogenate” is a chemistry term that means to increase the number of hydrogen bounds in a compound; for fats and oils this means they become saturated. This process is the natural unsaturated fatty acids to change the form of liquid oil more solid than high saturation. When the hydrogenation level increases, the fat becomes more saturated. Hydrogenated and partially hydrogenated vegetable oils are present in numerous commercial products. Certain fats increase blood cholesterol according to recent studies. The labels of most spreads, such as margarine, include the product’s fatty acid content. The amount of saturated fat or trans fat is limited in soft tub or liquid margarines.
Explain about the following mono unsaturated fat acid also poly unsaturated fat acid.
Two types of unsaturated fatty acids include monounsaturated and polyunsaturated fatty acids. At least one unsaturated fat one – that is, at least one place is that you can add a hydrogen molecule. If you search long and hard for them, you will find that they are typically in oils of a liquid matter that originated in vegetable oil of some kind.
Poly unsaturated oils are in the form of liquid in regular climate also in cooled position like in fridge . They easily combine with oxygen in the air to become rancid.
Monosaturated oils become solid in your fridge but become liquids out in the open, at room temperature.
Polyunsaturated fats assist in eliminating recently built up cholesterol in your blood vessels. Thus, Cholesterol deposit level in artery walls is reduced and blood cholesterol level is also kept down. As long as the diet is very low in saturated fat, recent research has shown that monounsaturated fats may also help to reduct blood cholesterol.
If you use unsaturated fats (both types) instead of saturated fats in your diet, you will lower your blood cholesterol levels. Always be wary of consuming too much fat as it contains more than double the caloric value of either carbs or proteins per gram of food.
Used in limited amounts margarine and spreads from them with polyunsaturated or monounsaturated oils.
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