How many unsaturated fats per day?
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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.
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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.
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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.
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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 -
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 -
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 -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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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
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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.
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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.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
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 -
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 -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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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.
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Polyunsaturated fats can be divided into different categories:
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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.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
List of unsaturated fats
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Unsaturated fats are found in:
What should you and should you not eat?
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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.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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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.
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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.
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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.