Fat is the most controversial component of food. Some people believe that it is necessary to reduce its consumption to a minimum, others are not ready to even slightly limit themselves in fats.. Which side is the truth?

Needed or not?

For a long time, fats were not considered an essential element of food, since they can be formed in the body from carbohydrates and proteins.. But fat is not only a source of energy. It is used as a structural element of tissues: in combination with proteins, it is part of cell membranes and intracellular formations.. In addition, fats contain a number of vital substances that are either not synthesized in the body or are formed in minimal quantities.. So it is necessary to get them with food, as the Internet edition for girls and women from 14 to 35 years old Pannochka reports.. net how much to eat?

A person's need for fat is determined by the energy costs of the body.. For residents of the middle lane, engaged in moderate physical labor, the caloric content of the diet should be on average 2500–3000 kcal, of which 30% are provided by fats. This means that a person needs 85-100 g of fat per day, not only in its pure form, but also contained in products.. And there its share is very significant, especially in milk, fish, eggs, cheese, meat. Therefore, only 30–40 g should be included in the diet daily in the form of oil, half of which should be vegetable.. For elderly and overweight people, it is better to increase the share of unrefined vegetable oil to 25–30 g, and replace part of the butter with sour cream.

Which is more useful - animal or vegetable?

It is impossible to give preference to any one fat, since each - both animal and vegetable - contains a number of useful substances that are absent in the other..

The lack of phosphatides in the diet leads to the accumulation of fat in the liver.. Another valuable property of phosphatides? – reduce blood cholesterol and prevent its deposition in the vascular system.

Phosphatides in vegetable oil are mostly in suspension, but may also precipitate.. That is why you should not consider a small sediment at the bottom of the bottle as a sign of poor product quality.. During oil refining, phosphatides are unfortunately lost.

As for the sterols needed for the formation of many hormones, we get them mainly from animal fats..

Galina Chirkina nedug. en.