Fats
Fat is an important source of energy for our bodies and the type of fat in the correct amount is vital for us to feel would feel better eating lessfor most, is even more important to change the right kind of fat, which is to eat less saturated fat and more fat El excess fat can lead to obesity and high in saturated fat can lead to disease cardiovascular.Una simple rule of thumb is to choose the fat “soft” rather than “hard.” In general we can say that the harder the fat at room temperature, more saturated fat butter and margarine, liquid margarine or oil used to cook if you want to eat healthy.
Why do we need fat?
Fats provide energy to the body in concentrated form and stored in adipose tissue as a store of fat is also energía.La insulation and protects the internal organs. Fats are necessary for the body to build and repair cells and produce hormones and substance similar to fat hormonas.La is also necessary for the body is able to absorb fat-soluble vitamins A, D, E and K Fats We also provide basic needs, essential fatty acids called grasos.El body cannot produce these fatty acids by itself so we must get through comida.Los fatty acids have effects on a number of functions in the body, including pressure blood pressure, blood clotting and the immune system.
Different fats
There are different types of fats: saturated, monounsaturated and polyunsaturated fats. The difference between them is the way that fatty acids are built. Most people eat too much saturated fat and very little fat poliinsaturada.Demasiada saturated fat can increase the amount of cholesterol in the blood which in turn increases the risk of disease and polyunsaturated cardiovascular.Mono can reduce the level of harmful cholesterol in the blood and reduce the risk of these diseases.
Saturated fat
Saturated fats are found in foods of animal origin and certain oils vegetales.Los foods that are high in saturated fats are for example: whole milk, butter, cheese, meat fat and meat products like sausage and bacon, cream, ice cream and cakes, chocolate, coconut oil and palm oil.
Monounsaturated fat
Monounsaturated fats are, eg: olive oil, olives, canola oil, almonds, hazelnuts, cashews and peanuts, avocado and chicken.
Polyunsaturated fat
polyunsaturated fats are the main omega-3 and omega-6. For example: Oily fish such as salmon, mackerel, herring and sardines, sunflower and corn oil, sesame seeds and sesame seed oil, flaxseed and flaxseed oil, walnuts and so on.
How much fat should we eat?
Fat contains more energy than other nutrientes.1 gram of fat contains 9 kcal (37 kJ), which is more than twice that 1 gram of carbohydrate or fat does not proteínas.Dado so full, but contains a lot of energy per gram, Too easy to get to power grasa.Puede lead to overweight and obesity. Approximately one third of the energy in a day should come from grasas.Para a woman, this means about 70 grams of fat a day and a man of about 90 gramos.Una person who moves a lot need more fat than one that is much quiet time.