Vegetable and animal fats. What does the body need more? Foods rich in fats

Fats, carbohydrates and proteins are essential components of our diet. But fats have become slaves to many prejudices and conjectures. They frighten those who want to lose weight and those who have recently decided to become a supporter of a healthy diet.

But should you be wary of fats in food, and if so, which ones? Let's find out!

What are fats and what functions do they perform in the body?

Fats (triglycerides, lipids) refer to organic substances found in living organisms. They form the basis of the cell membrane and play a very important role in the body important role along with carbohydrates and proteins. Their main functions:

Saturate the body with energy and improve well-being;

Creating shells around internal organs, protect them from damage;

They prevent hypothermia, as they help retain heat in the body, which they do not transmit well;

Improves the effects of fat-soluble vitamins A, D, E and K;

Stimulates the activity of the intestines and pancreas;

In addition, without fats the brain cannot function.

Types of fats

Fats are of plant and animal origin. Animal fats (poultry and animal fats) called saturated fat, whereas unsaturated fatty acid be contained in the majority vegetable oils.

Saturated fats. They are solid components and are found mainly in animal food. Such fats are absorbed quite quickly without bile substances, so they are nutritious. If you include saturated fats in your diet large quantities at low physical activity, they will be deposited in the body, which will cause weight gain and deterioration physical fitness.

Saturated fats are divided into stearic, myristic and palmitic. Products containing them are tasty and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of important cells of the body and is actively involved in the production of hormones. But if there is excess cholesterol in the body, the risk of developing diabetes mellitus, obesity and heart problems. Maximum rate cholesterol – 300 mg per day.

Animal fats should be consumed at any age to obtain energy and ensure full development of the body. However, we must not forget that excessive intake of saturated fats can lead to the development of such diseases: obesity, cardiovascular diseases, diabetes, etc.

Foods containing saturated fat:

Meat (including heart and liver);

Dairy products;

Chocolate products.

Unsaturated fats. These lipids are found mainly in plant foods and in fish. They are quite easy to oxidize and may lose their properties after heat treatment. Experts recommend eating raw foods with unsaturated fats. This group is divided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in metabolism and formation healthy cells. Poly unsaturated fats contained in nuts and oils plant origin . Monounsaturated substances reduce cholesterol levels in the body. Most of them are found in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

- (olive, sunflower, corn, flaxseed, etc.);

Nuts (almonds, cashews, Walnut, pistachios);

- (mackerel, herring, salmon, tuna, herring, trout, etc.);

Avocado;

Poppy seeds;

Soya beans;

Fish fat;

Mustard seeds.

How to distinguish high-quality natural vegetable oil from a fake with harmful impurities?

In the case when the main component of fat is saturated acids, then the fat will be solid in its state of aggregation. And if unsaturated acids- the fat will be liquid. It turns out if you have oil in front of you that remains liquid even in the refrigerator, you can cast aside doubts - in him highest concentration unsaturated fatty acids.

Trans fats. In everyday life, trans fats are commonly considered “bad” fats. They are a type of unsaturated fat, but we decided to talk about them separately. Trans fats mean modified components. In fact, these are artificially synthesized oils. Scientists have proven that regular use products containing trans fats can increase the risk of obesity, heart and vascular disease, and metabolic deterioration. It is not recommended to use them!

Products containing trans fats:

Fast food;

Frozen semi-finished products (cutlets, pizza, etc.);

Margarine;

Cakes;

Cracker;

Popcorn for microwave oven(if the composition contains hydrogenated fats);

Mayonnaise.

Daily intake of fats

Experts say that the body needs 35–50% of calories daily, consisting of healthy fats.

Athletes' daily fat intake may be higher, especially if training is intense and systematic. On average, an adult needs to consume 50 g of animal fats and 30 g of vegetable fats, which will amount to 540 kcal.

When does the need for saturated fat increase?

The body needs saturated fat most in the following cases:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intellectual loads;

Period of the ARVI epidemic (to strengthen the immune system);

Hormonal disbalance.

When does the need for unsaturated fats increase?

Unsaturated fats are very necessary for the body in the following cases:

In the cold season, when the body began to receive less nutrients;

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes mellitus;

Atherosclerosis.

What oil is best for frying?

Sunflower and corn oils are the most unsuitable oils for heat treatment , since they release carcinogens when frying. It is preferable to fry in olive oil - despite the fact that when heated it loses its beneficial properties, but does not become dangerous.

Sunflower and corn oils can only be used if they are not subjected to heat treatment, as in frying or boiling. It's simple chemical fact, which is the fact that something that is considered healthy for us turns into something not healthy at all at standard frying temperatures.

Cold-pressed olive and coconut oils produce much less aldehydes, just like butter. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and these remain more stable when heated. In fact, saturated fatty acids undergo almost no oxidative reaction at all. Therefore, it is better to use for frying and other heat treatment. olive oil– it is considered the most “compromise”, since it contains about 76% monounsaturated fats, 14% saturated and only 10% polyunsaturated fats - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats.

Fats are an integral element for the full existence of the body. For them to be beneficial, you need to use them taking into account your goals and lifestyle. Only dangerous trans fats should be excluded from your diet.

Scientists and nutritionists around the world are constantly arguing about the benefits and harms of consuming fats. So, in just 100 years, the laurels of harmfulness have been exchanged several times between vegetable oil and butter, lard, and so on. And there was also a period when nutritionists declared it the most useful. The result was a temporary lull and continuation of research. One thing has become clear - fat is needed, and there is no escape without it.

Animals and vegetable fats We need no less than carbohydrates and proteins. These are natural and carriers of substances important for the body. If you protect the body from consuming fat, then primarily proteins will be transformed into fat. This course of events is fraught sad consequences. First of all, it's a big downturn. reproductive function. Secondly, a slowdown in the development of the organism as a whole. Thirdly, unexpected serious problems with health.

Our body uses fats as its main fuel (energy source) and constantly creates reserves. There should always be a reserve. Both vegetable and animal fats are 2 times more effective than carbohydrates and proteins. The role of fats is also important in regular metabolism. In addition to the fats that the human body synthesizes on its own, reserves must be constantly replenished. This is due to the fact that when creating fat cells from proteins and carbohydrates, the body is not able to accumulate fatty acids and the corresponding set of vitamins. We can get animal and vegetable fats from food of animal and, accordingly, plant origin.

Why are vegetable fats better?

Unlike animal fats, vegetable fats have a number of unique properties. Two are considered the most important: the absence of cholesterol and trans isomers of fatty acids. What are trans isomers? These components of animal fats, which greatly slow down metabolism, interfere with the functioning of enzymes, increase cholesterol levels in the blood and increase the risk of oncological diseases. It is the absence of these negative factors became the main reason that solid vegetable fats (in particular, Coconut oil) began to replace their creamy counterpart everywhere. They began to be used in the production of ice cream, baked goods, confectionery and much more.

It is worth emphasizing that it is vegetable fats that contain essential fatty acids. It is necessary for normal and indeed human life, as it helps remove large amounts of cholesterol. Vegetable oils are also a rich source of vitamins A, D, E, as well as antioxidants, which slow down the aging process.

Vegetable fats and diets

Nutritionists quite actively defended the position of margarine in the daily diet instead of the usual butter. Firstly, the composition of this product It has plant based. In its production, solid vegetable fats are used, which are easily absorbed by the body. Secondly, margarine does not affect vascular system. cannot boast of this. Margarine is really healthy and the right product.

No educated nutritionist will advise you to completely give up animal fats forever. Animal and vegetable fats, although they have a number of similarities, cannot completely replace each other. For normal functioning Both components of the human body are important. In our plant production, only 15% of the total ingredients are occupied. In most long-lived European countries, the situation is completely opposite. This is at least one reason to draw some kind of middle line. The body will only be better for it!

Today, everyone needs information about which foods contain fats. It is especially important for people who are planning to lose weight, because animal fat is the main enemy of a wasp waist.

What is animal fat?

As stated in dietetics textbooks, animal fat is saturated fat, which does not melt or go into a liquid state at room temperature. The molecules of such fat are supersaturated with hydrogen. When it enters the body, fat is difficult to digest, forming dangerous fatty compounds in the blood - plaques. They tend to clog arteries, leading to heart attacks and strokes. Also, animal fat tends to be deposited on the body as adipose tissue because, as mentioned above, this type of fat is not broken down.

What foods contain animal fats?

Generally speaking, products containing animal fats are represented by the following list: meat and meat products, dairy products, eggs, margarine products. An extremely large amount of animal fat is found in fast food (which is why it is recommended to eat it extremely rarely) and confectionery, as well as in sweet drinks such as cola. However, you should not completely abandon these products. According to nutritionists, everything is good in moderation. The main thing is that animal fats make up 7% of daily norm calories.

Open list

So here's more detailed information about what animal fats are contained in what types of products.

1) Meat products. All types of meat, as well as pates, sausages, sausages. Particularly high in calories is fat, which is contained in chicken skin, although the chicken itself is, in general, a lean bird.

2) Fish and fish products. Fat is also found here. However, this fat is not something to be afraid of as it is very healthy due to vitamins D and E and omega-3 fatty acids.

3) Dairy products. Any cow's milk will contain animal fat, the only question is in what quantities. Here's how to calculate the percentage of fat in dairy products:

• Milk and kefir are good with a fat content of 2.5% or more, since more than this figure is too fatty, and less is lean. Completely low-fat products are also not very healthy, since in the process of defatting they are added to undesirable substances. human body substances.
• In cottage cheese, the percentage of animal fat is on average 5, but this product is also found in 18% and 23% fat content.
• Cheese can have any fat content. This is perhaps one of the most “allowed” dairy products by nutritionists in any diet.
• Cream and sour cream contain up to 30% animal fats, and butter 90%. Such products with minimal fat content are not tasty, so you should try to choose higher fat content. Naturally, you should not eat these foods too often, so as not to gain weight.
• You may be surprised that even an ordinary chicken egg is an animal fat! About 20% of animal fats are contained in the yolk of a chicken egg. True, their harmful effects are neutralized by the lecithin contained in the egg.

From various ailments

Oddly enough, recently a method of treatment called lipid therapy has become popular. Its essence lies in the use various types animal fats - bear, badger, chicken, goose, horse - for the treatment of completely different diseases. Thus, chicken fat strengthens the walls of the heart muscle; goose treats eczema, frostbite, stomach ulcers, cough; horse fat - intervertebral hernia, dislocations; Lamb fat helps with cough and high fever.

Let us, leaving aside the question of animal fats in reasonable doses, let’s go hunting for them - to find out exactly which products contain the most animal fats.

What meat products contain animal fats?

Since meat comes from animals, it is quite logical to assume that all meat products (including sausage-like sausages) contain animal fats. Another question is how much and what kind of fats: chicken and fish, as it were, also belong to animals (it’s difficult to classify them as fat, right?). And if, say, chicken fat (which this generally lean bird hides) is nothing special beneficial to the body cannot offer, then the fish - .

So you should exclude meat products from your diet: you just need to carefully monitor which products contain too much animal fat (especially on all kinds of dumplings and pate products). And remember that fish oil is very healthy. Any age. And especially in the form of caviar.

Which dairy products contain animal fats?

If milk is not, then it will contain animal fats by definition - simply because animals gave them to us. The question here again is only which dairy products contain more animal fats. But again it's easy to read on the label.

The general gimlet rule for dairy products is:

• It is better to take milk, kefir, and other similar products with a fat content of about 2.5% (more is too fatty, less is too lean, and who knows what the manufacturer added to such a product in order to somehow preserve the original taste);
• Cottage cheese - 5% fat is considered the most optimal for this product (for arguments against other fat content, see above).
• Cheese – it doesn’t matter: cheese is good for any fat content (if you don’t get too impudent with the quantity, of course).
• Cream, sour cream (about 30% fat), butter (up to 90% animal fat) and other similar products - to taste and only for taste: with a low fat content, products of this kind are not tasty, and eating a lot of them is harmful. But it is advisable (unless, of course, it is completely unbearable to give them up) to choose less fat content.

No matter how unexpected it may sound, but yes - in egg products There are animal fats. The yolk is so precious dietary product, like a chicken egg, contains as much as 20% animal fats. Harmful effect which, however, are completely neutralized by the lecithin contained there. And therefore fat content chicken eggs there is no need to be afraid. At all.

What other foods contain animal fats?

In the once glorified margarine products, modified animal fats can make up two-thirds (margarines, between us, are generally a rather controversial creation of human hands).

In addition, animal derivatives are also found in cooking oils used in confectionery products, cookies and other baked goods. And it’s not worth stressing over all this in any way - only if. So more holidays to you, friends! Oh, no, it’s me - health, more health to us all, of course: without it, any holidays are not a joy!

And for a snack - short video, confirming that there are fats that are more harmful than animals:

One of the most important components of a living cell is fat. This concentrate of energy and vitality helps the body survive difficult times and unfavorable natural conditions. Lipids are divided into two large groups: animal fats And vegetable oils. In addition, they are divided into simple And complex, there are harmful And useful.

General characteristics of fats

Fats are organic compounds responsible for the “reserve fund” of energy in the body. Lipids supply the body with important polyunsaturated fatty acids Omega 3 and Omega 6, arachidonic, linolenic, linoleic acid, which are not produced independently in the body. The main classes of lipids are triglycerides, sterols and phospholipids.

1. 1 Triglycerides. These include saturated and unsaturated fatty acids, consisting of glycerol and three carbon chains. Here are examples of products that contain them in large quantities:
   Unsaturated fatty acids - fish oil, nut oils, seeds, sunflower, olive, corn, etc. – are very important for maintaining the health of the whole body.
   Saturated fatty acids are usually found in animal foods. For example, meat of various animals, cheese and milk.
2. 2 Sterols present in almost all tissues of animals and plants. Based on their sources, sterols can be divided into: zoosterols (from animals), phytosterols (from plants), and mycosterols (from fungi). The main sterol in the animal world is cholesterol, the most popular and controversial type of fat for the body. It is found in fatty meats, butter, liver, eggs and other foods high fat content. As for plant sterols, the most common of them is sitosterol. Also, the plants are rich in stigmasterol and brassicasterol. This set of sterols is present in the oil soybeans and in rapeseed oil.
3. 3 Phospholipids. Consist of glycerol, phosphoric acid and two carbon chains. Phospholipids are important part cell membranes. They provide the plastic properties of cell membranes, while cholesterol provides them with rigidity and stability. Phospholipids serve as the main source of phosphoric acid necessary for human life.

Fat-rich foods:

The indicated amount is approximate amount per 100 g of product

+ 40 more high-fat foods ( the number of grams per 100 g of product is indicated):
Raw smoked brisket	66		Large saury	20,9		Rabbit	12,9		Gobies	8,1
Dry yolk	52,2		Ham	20,9		Beef	12,4		Chickens	7,8
Pork is fatty	49,3		Herring	19,5		Beef tongue	12,1		horsemeat	7,0
Raw smoked sausage	45		Soybeans	17.3		Turkey	12,0		Dried porcini mushrooms	6,8
Goose liver	39		Pork tongue	16,8		Chicken egg	11,5		Carp	5,3
Egg powder	37,3		Mutton	15,3		Sturgeon	10,9		Pork liver	3,6
Bitter chocolate	35,4		Salmon	15,1		Sturgeon caviar	10		Pork heart	3,2
Goose	33,3		Chum salmon caviar granular	13,8		Beef brains	9,5		Beef liver	3,1
Acne	30,5		Beef udder	13,7		Chickens	8,8		Pork kidneys	3,1
Pork lean	27,8		Quail egg	13,1		Som	8,5		Beef heart	3,0

The body's daily requirement for fats

Modern dietetics indicates that to provide the body with a sufficient amount of energy, the amount of fat in our diet should be at least 30%. It is worth considering that 1 gram of fat is equal to 9 kcal. It is recommended to consume 10% saturated fats and 20% unsaturated fats. Acceptable daily cholesterol value for healthy person should not be higher than 300 mg, and for those suffering from cardiovascular diseases - calculated according to the doctor’s recommendations.

The need for fat consumption increases:

• Heavy physical labor impossible without sufficient consumption fatty foods, which keeps the body feeling full longer, is high in calories.
• Cold season. The cold forces you to spend additional energy on heating, in addition, adipose tissue perfectly protects the body from hypothermia.
• Pregnancy and lactation. During this period, significant changes occur in the woman’s body, and some of the fat is used to feed the child.
• A lack of fat-soluble vitamins in the body is a signal from the body about an additional need for fat-containing foods, except, of course, the vitamins themselves.
• Lack of energy. Decreased libido.

The need for fat consumption is reduced:

• With increased body weight. The amount of fat consumed must be reduced, but not eliminated from the diet completely!
• When living in a hot climate, as well as the onset of the warm season.
• Performing work related to mental work requires carbohydrate foods, but not fatty foods.

Digestibility of fats

As mentioned above, all fats are divided into vegetable and animal. From materials medical research It became known that vegetable fats are absorbed faster than animal fats. This is due to the fact that their chemical bonds are less resistant to influences gastric juice. Most often, vegetable fats are used for quick receipt energy. Animal fats keep you feeling fuller long time, thanks to their slow absorption. Statistics show that men prefer to consume more animal fats, while women are fans of plant fats.

Fats and health

Conventionally, nutritionists divide all fats into useful And harmful for the body. Healthy fats are polyunsaturated and monounsaturated fatty acids that are found in vegetable oils, as well as in oily fish and egg yolk (lecithin). As for harmful fats, these include fats obtained as a result of cracking oil refining, fats that have been subjected to prolonged heating, as well as fats obtained from the processing of Genetically Modified Organisms (GMOs). Bad fats usually found in margarine, mayonnaise, cooking oil and products containing them.

Beneficial properties of fat and its effect on the body

Construction of cell membranes, synthesis of sex hormones, absorption of vitamins A, D, E, K - these are just a few important functions functions that fat performs in the human body. Fat protects our body from cold, plays the role of a “safety cushion” for the heart, liver, and kidneys during various bodily injuries, and provides energy during a long hunger strike. In addition, fat is essential for the normal functioning of our brain and nervous system.

Interaction with essential elements

As you might guess, essential elements are substances and compounds that can interact with each other. For fats, these essential elements are fat-soluble vitamins. First on this list is vitamin A. It is found in foods such as: carrots, persimmons, bell peppers, liver, sea buckthorn berries, as well as egg yolks. Thanks to it, our body has the ability not only to resist all kinds of infections, but can also present itself in at its best. Imagine: healthy skin, luxurious hair, sparkling eyes, and most importantly - Good mood!!! And all this is the result of consumption vitamin A.

Now regarding vitamin D. This vitamin provides an invaluable service to our osteochondral system. Previously, when a person did not receive the amount of vitamin D due to him, he fell ill with a disease such as rickets. One can guess what a person looked like at this time without further description. Vitamin D is found in foods such as extra virgin olive oil, fish oil, liver, and can also be produced by our body when sufficient level insolation. Thanks to exposure to the sun, a person not only tans, but also stores up much-needed vitamin D. But as mentioned earlier, these vitamins can only be absorbed in the presence of a solvent fat. Consequently, a lack of fat can lead to exhaustion of the entire body.

Dangerous properties of fat and warnings

Signs of excess fat

Now we have to discuss such an important for human health problem like excess fat. Because the modern society inherent elements of physical inactivity, then the result this phenomenon there is excess deposition of fat in the body, or simply obesity. As a result of this, the following changes occur in the human body:

• Blood clotting increases;
• The processes of formation of liver and gallstones;
• Atherosclerosis develops;
• Degenerative processes are observed in the liver, kidneys and spleen;
• Well, to top off the bouquet, there is an increase in blood pressure, load on the heart, as well as changes in the osteochondral apparatus.

Signs of low fat

Lack of fat consumption affects not only the fact that a person does not receive the amount of energy he needs for life, but it is even more dangerous for the nervous system. As a result of fat restriction, or when fat balance is disturbed, a person develops so-called exhaustion of the nervous system. This is due to the fact that the food they eat fat soluble vitamins(such as vitamin A and D) are unable to be absorbed by the body. And the consequence of this vitamin fast, in addition to depletion of the nervous system itself, is also atrophic changes in the eyes, problems with nails, hair, skin, as well as problems with the reproductive system. In addition, with a lack of fat intake, there is a decrease in the body’s resistance to all kinds of infections, hormonal imbalance, early aging of the body.

Factors affecting body fat content

The main factor responsible for the accumulation of fat in the body is physical inactivity. This is followed by the so-called lipid metabolism disorder. This disorder, in addition to fat deposits, can also be the cause of early atherosclerosis. Interesting fact : Residents of Japan, China and the Mediterranean, who consume large quantities of greens and seafood, do not suffer from this disorder.

The next factor influencing body fat, is stress. Because of it, people stop feeling their body, and it gives them this trick with the appearance of excess weight.

Third factor - hormone. Violation fat metabolism often associated with an increase in estrogen levels in the body.

Cholesterol. Harm and benefit

So much has been said and written about him! For some, cholesterol becomes enemy number 1 in the fight for health and longevity. However, according to many medical sources, cholesterol in optimal amounts is not harmful. It is simply necessary for our body. Cholesterol is necessary for normal blood clotting. He is responsible for integrity cell membrane red blood cells Plays an important role in the functioning of brain tissue, liver and nervous system. The body is able to synthesize cholesterol on its own from incoming nutrients. And only a certain amount (about 25%) enters the body with food.

Excessive consumption of fatty foods can lead to the deposition of excess cholesterol on the walls of blood vessels. It leads to development of atherosclerosis, which is main reason starvation of all body cells, access of blood to which was blocked by cholesterol deposits. Therefore, to avoid atherosclerosis, it is necessary to reduce fat intake to a reasonable minimum.

Fats in the fight for slimness and beauty

Sometimes people who want to lose weight completely exclude fats from their diet. At first, a decrease in body weight can be pleasing, but then due to the fact that the body is not getting enough important vitamins and trace elements may appear unpleasant symptoms:

1. 1 irritability;
2. 2 dryness skin;
3. 3 brittleness of hair and nails.

Turns out, healthy fats play an important role in metabolic rate.

To maintain health, it is also necessary to maintain the ratio between fats. In this case, Omega-3 and Omega-6 should be in a ratio of 1:2. And the introduction of vegetable oils into the diet will prevent the formation early wrinkles, will be an excellent prevention of dry skin and loss of elasticity.