Fats, fatty acids and their functions
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Fats have a negative connotation, especially in recent years. Many people are concerned with healthy nutrition and losing weight and fats are simply not part of this. Fats are made up of fatty acids and also w.b. fatty acids we are aware: we must avoid saturated fatty acids as much as possible and prefer to switch to unsaturated fatty acids. Either way: fats and fatty acids have important functions for our body. We cannot do without fats and fatty acids.
The functions of fats
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So fats have important functions, because fats serve as building material, fuel, insulation material, protective material, component of vitamins and hormones, solvent for vitamins.
Fat requirement
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The percentage of fats in food may not exceed 30-35% of the total amount of energy. Probably 20% is enough, but that depends on our daily portion of exercise.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu
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45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad
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30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade
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30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Fats, the sources
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Animal fats: we find these in milk and milk products, cream, butter, margarine, low-fat margarine, meat and meat products, fish, game and poultry, eggs, cheese. Vegetable fats: we find these in oils (sunflower oil for example), nuts, peanuts, peanut butter, to a small extent in cereal products.
Fatty acids, the sources
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Saturated fatty acids: these can be found in margarine, butter, low-fat margarine, milk and milk products, cheese, eggs, meat and meat products, biscuits, pastries, snacks. Unsaturated fatty acids: these can be found in olive oil, corn germ oil, sunflower oil, soy oil, nuts and peanuts, fatty fish (herring and mackerel), various margarines and margarines.
Lots of fats:
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Many fats can be found in butter, margarine, low-fat margarine, cheese, cream, fatty meat, nuts, salad dressing, mayonnaise, pastry, snacks.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake
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20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat
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40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce
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15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg