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How many unsaturated fats per day?

  1. Fats are indispensable for a healthy body. When you eat healthy, 20 to 40 percent of your daily energy comes from fats. It is good to distinguish between saturated and unsaturated fats. Saturated fat raises blood cholesterol. That increases the risk of cardiovascular disease.

  1. Very dangerous. It is much better to have your daily and essential amount of fats consist of unsaturated fats. They even cause your cholesterol levels to drop.

  1. You can find unsaturated fats in baking and frying products that are liquid at room temperature. Such as baking butter based on olive oil, or olive oil itself of course. But nuts and fatty fish also contain a lot of unsaturated fat. The Heart Foundation advises to eat fish twice a week, of which at least once oily fish.

  1. You have to remember that mackerel or salmon is much better for you than fish fingers or a gourmet. The fact that the latter fish is fat is not due to unsaturated fats, but mainly due to frying.

Two types of unsaturated fats

  1. There are two variants of unsaturated fats: single and multiple. The distinction lies in the atomic structure. If there is one double bond, then it is single fat. With multiple double bonds you speak of polyunsaturated fat.

  1. The single variant is in olive oil, among other things. This form is stable and can be stored well. Multiple fats deteriorate quickly when exposed to air and heat, or oxidize. Oxidized fats can damage body cells.

  1. That is why antioxidants are added to many products with polyunsaturated fats, which slow down or counteract the oxidation process. Vitamin E is such an antioxidant, which you can find naturally in vegetable oils. Vitamin C is also an antioxidant. Your own body also produces its own antioxidants to protect your cells.

  1. Polyunsaturated fats can be divided into different categories:

  1. The omega-3 fatty acids EPA and DHA can be found a lot in oily fish. Alpha linolenic acid, another indispensable omega-3 fatty acid, is mainly found in nuts and seeds. Omega-6 fatty acids are more likely to be found in vegetable oils.

List of unsaturated fats

  1. Unsaturated fats are found in:

What should you and should you not eat?

  1. As mentioned, 20 to 40% of your daily calories should consist of fats. Most of it should be unsaturated fats. Saturated fat may comprise up to 10 percent of the whole and trans fat, artificially processed fat, not even more than 1 percent.

  1. So that means: leave the biscuits, cake and snacks, eat low-fat dairy and meat products, supplemented with nuts, and choose a tasty fish several times a week.

  1. Fats digest slowly, which keeps you feeling full for a long time. When you train vigorously, your body first uses the carbohydrates that are stored in the muscles. Only then is fat burned. So ensure a good fat balance in your diet by not eating too much, but also not too little fat. And if you eat fats, it must really be mainly unsaturated fats.

  2. Fats digest slowly, which keeps you feeling full for a long time. When you train vigorously, your body first uses the carbohydrates that are stored in the muscles. Only then is fat burned. So ensure a good fat balance in your diet by not eating too much, but also not too little fat. And if you eat fats, it really must be mainly unsaturated fats.



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