Says the candidate of medical Sciences, senior researcher Svetlana Derbeneva.
- What is hidden fats? What products are they hiding?
- Strictly speaking, in nutritional science there is no such thing as "hidden fats". There are simply visible to the eye in the same pork, butter, sour cream. And there are those who at first glance are not visible. For example, the same doctor sausage. We've learned that it is unlike smoked less harmful fat and therefore can be in the daily diet. Both in the adult and child. However, the doctoral sausage contains about 20-30 grams of fat per 100 g product.
Also quite fat contained in the products of minced meat - purchase the stuffing, dumplings, meatballs. Although here is a question for the manufacturer. If you do meat, what meat will use so much fat there is and will be.
But unscrupulous manufacturers may all be different. It is beneficial to increase the volume of the finished product and to reduce the amount of meat. And do it often at the expense of added fat. Because ideally the meat should be dark in color - natural meat during storage darkens. But on the shelves can often be found stuffing a bright pink color. This is because it added nitrites to enhance color and fats.
There are fats and mayonnaise, even in light of its varieties.
- Many Housewives prefer it to him, considering that he's less fat than sour cream?
- In the past, maybe it was. But now even lighter varieties of mayonnaise contains about 40 grams of fat per 100 g of product, regular -
to 55 g Maximum fat sour cream, which you can buy in stores, 30 grams of fat.
There is even more unusual for a common understanding of the facts. The fats in nuts, seeds, chocolate, crackers and even granola.
- Is there fat in frozen foods?
- Of course. Modern freezing technologies allow to preserve the nutritional properties of products. As a rule, these vitamins and minerals, fats remain unchanged. How many were there before freezing, and so it will remain.
However, in some cases, frozen products even more desirable than fresh. There are technologies in which the vegetables before freezing boiled. Fats even less as part goes into the broth.
- It turns out that in vegetables also have fats?
- Yes, and fruits too. Fats are almost everywhere. It's normal, because to completely eliminate fats from the diet cannot. Everything is good in moderation. As said Paracelsus, "no drugs and no poisons - it's all in the dose." The same can be said about fats.
They perform many functions. Fatty deposits under the skin protects against hypothermia. With the fats in the body receives the vitamins a, D, E, some minerals and essential fatty acids. Of fat sex hormones are formed. Finally, with respect to fats, phospholipids, and cholesterol are built of cells. And even fats are an indispensable source of energy.
They also create a special sheath that covers nerve fibers. With a sharp decline in their number it is destroyed, which leads to impaired conduction of nerve impulse with all the ensuing consequences. One of them is dementia. Deficiency of fat affects the immune system, leading to its sharp decline. Perhaps that is why the food of Northern peoples, and just food in the cold season is always rich in fats.
Their deficiency, especially in women, can lead to reproductive functions, so too apparent thinness is a serious problem for pregnancy and childbirth.
And only about appearance and can not speak. Lifeless, thinning hair, dry wrinkled skin - all consequences of the deficiency of fat in the body.
So no nutritionist would not insist on complete elimination of fats. Even for those people who need to be especially careful about fatty foods, for example, after myocardial infarction and in obesity. So the question is not contain any fats, but what is their quality and quantity.
- Let's start with quality - what is meant?
All fats are divided into good and bad. For example, the so-called solid fatty acids, which are found in meat and dairy products, have a negative impact on health. So they need to limit.
But healthy fats from vegetables, nuts, vegetable oils, fish contain substances which favourably affect the whole body. These products must be in the diet much more.
But then another question arises about the number. Even healthy fats in excess is harmful. The number you want to control people with obesity and overweight, as well as those who want to lose weight. Because fats are Champions for weight gain, in this issue they bypass even carbohydrates.
Many ladies are sure you need to eat less sweet, and then problems with the pattern. No, this is not so, in the glorious fact slimming fat - it's the first thing worth fighting for. One gram of fat provides approximately 9 calories, while a gram of protein or carbohydrate only 4 kcal.
So do not abuse these products, such as fatty fish. It preferably is not more than 1-2 times a week. And very carefully use the nuts and vegetable oil.
- How much fat you need in order not to harm the health and body shape?
- Thirty-forty year old woman who works in the office and not actively engaged in sports, should have an average 1800-2000 calories a day. This is the amount that is necessary for normal functioning of the whole organism and at the same time will not lead to weight gain. Approximately it will be 60 g protein, 70 g fat, 250 g of carbohydrates.
"I prepare dinner, how do I calculate these fats?
- You can, of course, and to calculate, but actually it is enough to follow some General guidelines.
It is desirable to limit the amount of processed meat: meatballs, dumplings, sausages, sausages. Only need to cook in vegetable oil at the rate of one tablespoon per family member per day. Buy meat without visible fat, and dairy products low-fat. And of course, less baking various cakes, cookies, muffins, since their manufacture is often used butter or margarine.
Source:
Women's health
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