We tend to associate only with their energy fat function, but obviously has many other essential functions to achieve the normal activity of the human organism. So much bad as insufficient excess body fat percentage, so a balanced diet should include a fat fraction, but in the right proportions.
Today in power, the concept of fat has for us than positive more negative connotation, quite the opposite 50 years ago for our grandparents. The explanation is clear, our jobs are more sedentary, and energy requirements have been depleted, having to control the most caloric nutrient of all and most easily stored in our body fat. It is to be noted that 1 g of fat provides 9 calories, versus 4 calories of 1 g of protein and carbohydrate. This has made change our perception of this substrate and grow an aversion to him.
Energy reserves and more
In addition to being a source of energy, fat has other important functions:
Therefore, that our body is in perfect harmony, we can not eliminate fat drastically. There must be a balance between the three basic macronutrients, and experts recommend that daily energy intake, 30-35% comes from fat, 50-55% carbohydrates and 10-15% of proteins.
How many fat there?
From a healthy view, we can say that there are some fats that are more beneficial than others for the body. What determines the benefit, it is the degree of unsaturation. Based on this, fats are classified as:
It consists mainly of saturated fatty acids. Promotes increased cholesterol LDL, known as bad cholesterol, and is found in foods of animal origin such as meats, whole milk, fatty meats and some vegetable oils, such as coconut oil and palm oil (widely used in bakery products).
It noted for its composition in unsaturated fatty acids. Generally, room temperature is in liquid form. This group is monounsaturated fat (olive oil) and polyunsaturated (bluefish, oil seeds, nuts), and within the latter include omega 3 and omega 6 fatty acids for its physiological importance. It is essential fatty acids because the body can not synthesize and can only get them through food. Beneficial effects are attributed from a healthy eye because help reduce cholesterol levels, have vasodilating action and are promoters of many other substances in the body (neurotransmitters, hormones, regulating substances inflammatory processes).
It is a type of fat resulting from chemical modification of vegetable oil, in what is called hydrogenation process. The result is the transformation of a liquid fat in a stronger and saturated. This type of fat behaves like saturated fat and helps increase cholesterol. Within this group are vegetable margarines.
Question of quality and quantity
The appearance unwanted fat in the diet occurs when the amounts are higher than the energy requirements and proportions are unbalanced in favor of animal fat, predominantly cholesterol, favoring the prevalence of obesity and cardiovascular disease.
Recommended is that of total calories in the diet, 30-35% comes from fat, and this, according to the SENC (Spanish Society of Community Nutrition), 15-20% is monounsaturated, 7-8 % is saturated and 5%, polyunsaturated. Olive oil is the most prominent representative of the Mediterranean diet, and also monounsaturated fat because it contains mostly oleic acid, monounsaturated fatty acid which gives it its heart-healthy effect.
Controlling dietary fat
Choose lean meats like chicken or turkey (without skin), lean beef rabbit. Choose low-fat dairy and control egg yolks.
Fats, you know what you agree?
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