Vegetable oil for your health
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The human body cannot function without fats. But too much saturated and trans fats brings a lot of discomfort to your health. Unsaturated fatty acids, on the other hand, contribute to better health. vegetable oils are high in unsaturated and low in saturated fats.
Overweight
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The most important nutrient fat is critically scrutinized by the media. Fat is the most effective energy supplier at 9.5 kcal per gram. About half of Western Europeans are overweight, caused by a positive energy balance, that is, more energy is consumed than we use. Often, high fat consumption is cited as the sole or almost sole cause and fat is considered an unhealthy food.
Fats indispensable
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It is often forgotten that fat contains necessary fatty acids such as linoleic acid, and that the body cannot absorb vitamins A, E, D and K without fat. Fat is on the one hand the energy reserve of our body, on the other hand fat also fulfills important functions for the body. The fatty acids structure the cell membranes and form the basis for hormones. The subcutaneous adipose tissue protects against extreme temperatures and important organs are protected from impact by the surrounding adipose tissue. Eating no fat is just as unhealthy as eating too much fat.
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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
Vegetable fats
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Vegetable fats in the form of oil are important for health. Vegetable fats do not contain bad cholesterol, usually have a good fatty acid ratio and contain essential fatty acids and vitamin E.
Unsaturated fatty acids
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The concentration of monounsaturated fatty acids is approximately the same in all fats liquid at room temperature. Front runners in the oleic acid content are olive oil, canola oil and almond oil. Scientific research shows that the cholesterol level is mainly lowered by oleic acid.
Cholesterol
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The cholesterol in the blood is roughly divided into two components: the good HDL cholesterol and the bad LDL cholesterol. Polyunsaturated fatty acids have the same mode of action as the oleic acid. Increased use of vegetable oils instead of fatty meat products and cheap hardened in sweets and snacks lower the dangerous LDL cholesterol level and raise the healthier HDL cholesterol level. Furthermore, the consumption of vitamin E-rich and oleic-acid vegetable oils breaks down the unwanted oxidation processes, which are also responsible for reactions that promote the development of atherosclerosis.
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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
Linoleic acid and linolenic acid and their effect
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The effect of linoleic acid in the fight against cardiovascular disease has long been overestimated. Yet it plays an important role in nutrition. Corn germ oil, thistle oil, sunflower oil and soybean oil have a high content of linoleic acid. But also for all other oils the shortage can be eliminated with two to three tablespoons a day. Today, nutritionists consider a one-sided, extremely high consumption of these oils with a large amount of unsaturated fatty acids to be dangerous. An increased intake can negatively influence the oxidation of fatty acid compounds in tissue and blood. It is not yet agreed whether its use increases the risk of developing an allergy or cancer. Linoleic and linolenic acids, however, are indispensable for our body. They promote the functioning of muscles such as the heart muscle, have an anti-inflammatory function and influence the production of all kinds of hormones.
Vitamin E
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Vitamins are vital for our body, but we cannot produce them ourselves. For this we depend on our diet. In total, thirteen vitamins are known that are important for humans. Vitamin E, like three other vitamins, contains no fat and is abundant in vegetable oils. Vitamin E has the same function as an antioxidant in the plants from which the vitamin is obtained and in the human body.