Fats (lipids from Greek lipos - fat) are among the main nutrients (macronutrients). The importance of fat in nutrition is varied.

Fats in the body perform the following main functions:

energy - are an important source of energy, superior in this regard to all nutrients. When 1 g of fat is burned, 9 kcal (37.7 kJ) are formed;

plastic - are a structural part of all cell membranes and tissues, including the nervous one;

are vitamin solvents A, D, E, K and contribute to their absorption;

serve as suppliers of substances having high biological activity: phosphatides (lecithin), polyunsaturated fatty acids (PUFAs), sterols, etc.;

protective - the subcutaneous fat layer protects a person from cooling, and the fats around the internal organs protect them from shocks;

gustatory - improve the taste of food;

cause feeling of prolonged satiety(feeling full).

Fats can be formed from carbohydrates and proteins, but are not fully replaced by them.

Fats are divided into neutral (triglycerides) And fat-like substances (lipoids).

Biological effectiveness of fats

Neutral fats consist of glycerin And fatty acids. Fatty acids largely determine the properties of fats.

Biological effectiveness- an indicator of the quality of food fats, reflecting the content of essential polyunsaturated fatty acids in them.

More than 200 fatty acids have been found in nature, but only 20 are of practical importance.

Fatty acids are divided into saturated, monounsaturated, polyunsaturated.

Saturated fatty acids (maximum saturated with hydrogen – limit) - palmitic, stearic, myristic, oil, nylon, caprylic, arachidic, etc. high molecular weight saturated fatty acids (stearic, arachidic, palmitic) have a solid consistency, low molecular weight(oil, nylon, etc.) – liquid. (most vegetable oils).

Solid fats are dominated by saturated fatty acids (animal and poultry fats). The more saturated fatty acids, the higher the melting point of the fat, the longer it takes to digest and the worse it is absorbed (lamb and beef fats).

The biological activity of saturated fatty acids is low. Saturated fatty acids are associated with ideas about their negative impact on fat metabolism and the development of atherosclerosis. There is evidence that an increase in cholesterol levels in the blood is associated with the intake of animal fats that contain saturated fatty acids. Excessive intake of solid fats also contributes to the development of coronary heart disease, obesity, cholelithiasis, etc.

Monounsaturated (monoene) - refers to them oleic acid, found in almost all fats of animal and plant origin. A large amount of it is found in olive oil (66.9%). There is evidence of the beneficial effect of oleic acid on lipid metabolism, in particular on cholesterol metabolism and biliary tract function. WHO (2002) classified oleic acid as a possible, but not definitively proven, nutritional factor that reduces the risk of cardiovascular diseases.

Polyunsaturated (polyene, PUFA ) - having two or more free double bonds. These include linoleic acid having two double bonds linolenic, having three double bonds, and arachidonic, having four double bonds. These acids, due to their biological properties, are called vitaminF. Linoleic and linolenic acids are considered essential nutrients, because are not synthesized in the body and come only with food.

PUFAs are involved in the regulation of metabolic processes in cell membranes and in the formation of energy in mitochondria. About 25% of the fatty acid composition of the membranes is arachidonic acid. Tissue hormone-like substances (prostaglandins) are formed from PUFAs in the body; they have a positive effect on fat metabolism in the liver, increase the elasticity of blood vessels, normalize the condition of the skin, and are necessary for the normal functioning of the brain. PUFAs are able to bind cholesterol in the blood, form an insoluble complex with it and remove it from the body (anti-sclerotic role).

The transformation of PUFAs in the body depends on the chemical structure, namely the position of the first double bond from the methyl end. Yes, y linoleic acid this bond is in position 6. All other acids (in particular arachidonic acid) formed from it also have a first double bond at position 6 and belong to Omega-6 PUFAs.

U linolenic acid, the first free double bond is the most distant and is located in position 3, therefore this acid and its transformation products (eicosapentaenoic, docosapentaenoic and docosahexaenoic fatty acids) belong to Omega-3 PUFAs.

Vegetable oils (sunflower, corn, cottonseed and soybean) are very rich in linoleic acid. Good sources of linoleic acid are soft margarines, mayonnaise, and nuts. Of the cereals, it is most abundant in millet, but 25 times less than in sunflower oil.

Sources of linolenic acid are flaxseed, hemp oils, soybean, mustard and rapeseed oils. The source of omega-3 PUFAs is mainly the fats of marine fish and animals (herring, salmon, cod liver, marine mammals, etc.).

It should be noted that some products simultaneously contain significant amounts of linoleic and linolenic acids - hemp, soybean, mustard and rapeseed oils.

The physiological effects of PUFAs in the body are largely related to their metabolites. Research in recent years has shown that Omega-3 PUFAs normalize fat metabolism, increase the plasticity of blood vessels, reduce blood viscosity, prevent the formation of blood clots, stimulate the immune system (participate in the formation of T-lymphocytes), the production of prostaglandins, and have antioxidant and anticarcinogenic effects. Their positive role in the treatment of atherosclerosis, coronary heart disease, hypertension, stomach ulcers, diabetes mellitus, allergic and skin diseases, etc. has been established.

In the diet of a healthy person, the ratio of omega-6 to omega-3 PUFAs should be 10:1, and in case of lipid metabolism disorders, from 3:1 to 6:1. A study of the actual nutrition of the population showed that for a significant part of the population this ratio ranges from 10:1 to 30:1. This indicates a deficiency of omega-3 PUFAs.

Basic rules that must be followed to facilitate the body's absorption of fats.

1. The body does not absorb fats well from highly fatty foods: pork, chicken legs, cakes, pastries. Therefore, this food should not dominate the diet.

2. It is necessary to constantly maintain the functioning of the liver and gall bladder.

3. You should not wash down your food with water or other drinks. This habit, on the one hand, dilutes the digestive juice, and on the other hand, washes food into other parts of the intestine, where the breakdown of fats does not occur so effectively.

The role of fats in the body.

Our body needs fats not only to be deposited on the waist and hips. Fats are the most important nutrients, and when they are deficient in food, serious health problems arise.

1. Fats are necessary for the formation of cell membranes and connective tissue.

2. Adipose tissue is a support for internal organs (heart, liver, kidneys), and with excessive thinness, the organs are displaced and their activity is disrupted.

3. Components of fats (unsaturated fatty acids) help remove excess cholesterol from the body.

4. Fats increase the elasticity and permeability of the walls of blood vessels.

6. A lack of fat in the diet impairs the functioning of the heart muscle and negatively affects the condition of the skin.

7. Fats are involved in the synthesis of hormones - substances that the body constantly needs for normal functioning.

Fat is fat - discord, and not comrade.

This could be the end of the story about fats, but in real life not everything is so simple and smooth. Fats that enter the body with food may have different properties and may not fully perform the functions assigned to them by nature. The properties of fat depend, first of all, on what fatty acids are included in its composition. Varieties of modern edible fats.

1. Saturated fat - composed of glycerol and saturated fatty acids, it usually has a solid consistency even at room temperature. The source of saturated fats most often comes from animal products. These fats are harmful to the body when there is a lot of them in food - they contribute to increased cholesterol levels in the blood and the development of cardiovascular diseases. We must remember that saturated fats are not essential for humans and can be synthesized from other substances.

2. Unsaturated fats are found in vegetable oils, nuts and some types of sea fish. Unsaturated fats do not solidify at room temperature, even in a regular refrigerator. The best-known ingredients of unsaturated fats are Omega-3 and Omega-6 polyunsaturated fatty acids. Almost all the benefits that fats bring to the body can be attributed to unsaturated fatty acids. What is very important: unsaturated fatty acids are not synthesized by the body, and products containing them must be present in the human diet: marine fatty fish that live in the northern seas, nuts, canola oil, walnut oil, flaxseed oil.

3. Trans fats are the worst fat that is harmful to the body in any concentration. It is obtained after heating vegetable fats to high temperatures in the presence of hydrogen. Trans fats are widely used in semi-finished products, industrially produced sweets, fatty ketchups, and sauces.

As we can see, the key to health is a balanced attitude towards fatty foods: eliminate trans fats from your diet, minimize saturated fats and consume unsaturated fats in reasonable quantities.

Most of the fats we eat are used by our body or stored in reserve. Under normal conditions, only 5% of fats are excreted from our body, this is done with the help of the sebaceous and sweat glands.

Regulation of fat metabolism in the body occurs under the guidance of the central nervous system. Our emotions have a very strong influence on fat metabolism. Under the influence of various strong emotions, substances enter the bloodstream that activate or slow down fat metabolism in the body. For these reasons, one must eat in a calm state of consciousness.

A balanced ratio of proteins, fats, carbohydrates supplied with food is the key to proper nutrition and the formation of a healthy, beautiful body.

Perhaps fats raise the most questions. For many, their very name is associated with something unhealthy. However, not all of them are harmful; moreover, without some types of fats, an active sports lifestyle will lead to exhaustion of the body. The attitude towards them is most often negative, but to what extent can fats be reasonably considered harmful to the body and its functioning?

What are fats and their types - harmful and healthy?

Fats are natural complex organic compounds. From a chemical point of view, these are esters of the trihydric alcohol glycerol and carboxylic acids. From the point of view of ordinary people, fats are complex chemicals with a large molecule that, when broken down, releases a huge amount of energy. However, for the effective release of energy from fats, the body must be saturated not only with them, but also with carbohydrates and oxygen.

Today the following classification of natural fats is accepted:

• Saturated or animal. These are the so-called harmful fats, an excess intake of which leads to various complications from the heart, blood vessels, and liver.
• Unsaturated or vegetable fats are trivially called “healthy”. They, in turn, are divided into mono- and polyunsaturated. Monounsaturated fats have a small molecule, so they break down more easily than others into their components - water and carbon dioxide, releasing almost twice as much energy as the same amount of carbohydrates. Polyunsaturated fats are somewhat more difficult to break down, but they are practically the only source of essential acids in the body. In addition, they are resistant to heat treatment.

The importance of fats for the body

The beneficial functions of fats in the body are as follows:

• When fats are broken down, a large amount of energy is released.
• Participate in the life of epithelial cells.
• They are building materials for human brain cells.
• Some vitamins, when entering the human body, are not absorbed without fat.
• They are sources of essential acids.

Fat intake standards for adults

The average rate of fat consumption by an adult is calculated based on the ratio of 1 g of fat per 1 kg of body weight, i.e. the approximate rate of their consumption per day for men is 80–100 g, for women 50–60 g. At least 80% of this quantities should be vegetable fats. Moreover, unsaturated monocompounds should account for more than half of the total daily intake of healthy fats.

Fat consumption during sports and harmful unnatural fats

Sports enthusiasts should increase the content of vegetable fats in their diet to 90% of their daily fat intake. The remaining 10% should come from animal fats.

In addition to the classification of natural fats described above, there are two more types of harmful fats, the appearance of which is due to the development of society. We are talking about oxidized (transgenic) fats and trans fatty acids. This is an integral component of fast food and high-calorie sweets:

• deep-fried dishes;
• shortbread cookies, biscuits, creams;
• sauces, including ketchup and mayonnaise.

Any person should limit the consumption of these “goodies”, because the price for loving them is too high: heart disease, obesity, diabetes, oncology. Athletes should avoid these products altogether; coupled with training, they place unnecessary stress on the body.

Fats in foods

Vegetable fats:

• Monounsaturated fats (Omega-9) reduce overall levels of “bad” cholesterol. They contain olive, peanut, hazelnut, sesame oils, avocado, pistachios, hazelnuts, cashews, sesame seeds, and olives.
• Polyunsaturated fats. Sources of Omega-3s that are beneficial for the cardiovascular system are fatty sea fish, shrimp, oysters, lake trout, flaxseed and oil, hemp seed and oil, pine nuts and walnuts. Omega-6 is found in corn, sunflower, soybean oils, as well as seeds.

Sources of animal fats:

• Butter and milk fats.
• Animal fats, for example, beef fat, lard.
• Palm oil.

Animal fats contain “bad” cholesterol, and the liver suffers from their excessive consumption. Such fats are difficult to digest, creating a greater burden on the body. Dairy fats put less strain on the body; if it is difficult to get by with only vegetable fats, you can use butter in small quantities. Just remember that it cannot be stored or heated for a long time! All animal fats are unsuitable for cooking!

Fats and weight loss

Fats are high in calories, but you can’t completely stop eating them. With a deficiency of fat, first of all, brain cells will begin to suffer and the appearance of the skin will deteriorate.

You should choose the right fat consumption strategy:

• Reduce their consumption to a physiological minimum.
• When planning your meals, remember that fats are an integral part of many other foods.
• Consume only vegetable fats.
• Buy only virgin oils.

A healthy diet is the first step to developing a healthy body and a beautiful figure. Remember that the human body is a complex mechanism in which everything is interconnected. Intake of proteins, fats, and carbohydrates with food is necessary for them to perform their beneficial functions for the body. However, an excess or deficiency of each element can lead to the development of serious complications, especially for people who have regular physical activity. Have a balanced and healthy diet!

The main components of all living cells are proteins, fats, the functions and properties of these compounds ensure the vital activity of organisms living on our planet.

Fats are natural, complete esters of glycerol and fatty acids with one base. They belong to the group of lipids. These compounds perform a number of important functions of the body and are an indispensable component in the human diet.

Classification

Fats, the structure and properties of which allow them to be used as food, are divided by their nature into animal and vegetable. The latter are called oils. Due to the high content of unsaturated fatty acids in them, they are in a liquid aggregate state. The exception is palm oil.

Based on the presence of certain acids, fats are divided into saturated (stearic, palmitic) and unsaturated (oleic, arachidonic, linolenic, palmitoleic, linoleic).

Structure

The structure of fats is a complex of triglycerides and lipoid substances. The latter are phospholipid compounds and sterols. Triglyceride is an ethereal compound of glycerol and a fatty acid, the structure and characteristics of which determine the properties of fat.

The structure of a fat molecule in general is shown by the formula:

CHˉO-CO-R’’

CH2-OˉCO-R’’’,

In which R is a fatty acid radical.

The composition and structure of fats have in their structure three unbranched radicals with an even number of carbon atoms. most often represented by stearic and palmitic, unsaturated - linoleic, oleic and linolenic.

Properties

Fats, the structure and properties of which are determined by the presence of saturated and unsaturated fatty acids, have physical and chemical characteristics. They do not interact with water, but are completely decomposed in organic solvents. They are saponified (hydrolyzed) if they are treated with steam, mineral acid or alkalis. During this reaction, fatty acids or their salts and glycerol are formed. They form an emulsion after vigorous shaking with water, an example of this is milk.

Fats have an energy value of approximately 9.1 kcal/g or 38 kJ/g. If we translate these values ​​into physical indicators, then the energy released by consuming 1 g of fat would be enough to lift a load weighing 3900 kg by 1 meter.

Fats, the structure of their molecules determines their basic properties, have high energy intensity when compared with carbohydrates or proteins. Complete oxidation of 1 g of fat with the release of water and carbon dioxide is accompanied by the production of energy twice as high as the combustion of sugars. To break down fats, a certain amount of carbohydrates and oxygen are needed.

In the human body and other mammals, fats are one of the most significant suppliers of energy. In order for them to be absorbed in the intestine, they must be emulsified with bile salts.

Functions

Fats play an important role in the mammalian body; the structure and functions of these compounds in organs and systems have different meanings:

In addition to these three main functions, fats perform several specific ones. These compounds support the vital activity of cells, for example, ensure the elasticity and healthy appearance of the skin, and improve brain function. Cell membrane formations and subcellular organelles retain their structure and functioning thanks to the participation of fats. Vitamins A, D, E and K can only be absorbed in their presence. Growth, development and reproductive function are also largely dependent on the availability of fats.

Body need

Approximately a third of the body’s energy expenditure is made up by fats, the structure of which allows this task to be solved with a properly organized diet. Calculation of daily requirements takes into account the type of activity and age of the person. Therefore, the most fat is needed by young people who lead an active lifestyle, for example, athletes or men engaged in heavy physical labor. If you have a sedentary lifestyle or a tendency to be overweight, their number should be reduced to avoid obesity and related problems.

It is also important to take into account the structure of fats. The ratio of unsaturated and saturated acids is essential. The latter, when consumed excessively, disrupt fat metabolism and the functioning of the gastrointestinal tract, and increase the possibility of atherosclerosis. Unsaturated acids have the opposite effect: they restore normal metabolism and remove cholesterol. But their abuse leads to indigestion, the appearance of stones in the gall bladder and excretory tract.

Sources

Almost all foods contain fats, but their structure can be different. The exceptions are vegetables, fruits, alcoholic beverages, honey and some others. Products are divided into:

Also important is fat, which determines the presence of a particular acid. According to this feature, they can be saturated, unsaturated and polyunsaturated. The former are found in meat products, lard, chocolate, ghee, palm oil, coconut oil and butter. Unsaturated acids are present in poultry meat, olives, cashews, peanuts, and olive oil. Polyunsaturated - in walnuts, almonds, pecans, seeds, fish, as well as in sunflower, flaxseed, canola, corn, cottonseed and soybean oil.

Diet preparation

The structural features of fats require a number of rules to be followed when compiling a diet. Nutritionists recommend adhering to the following ratio:

• Monounsaturated - up to half the total fat;
• Polyunsaturated - a quarter;
• Saturated - a quarter.

In this case, vegetable fats should make up about 40% of the diet, animal fats - 60-70%. Older people need to increase the number of the former to 60%.

Trans fats should be limited as much as possible or completely eliminated from the diet. They are widely used in the production of sauces, mayonnaise, and confectionery. Fats that are subjected to intense heating and oxidation are harmful. They can be found in French fries, chips, donuts, pies, etc. Of this entire list, the most dangerous are products that were cooked in rancid or many-used oil.

Useful qualities

Fats, the structure of which provides about half of the body’s total energy, have many beneficial qualities:

• cholesterol promotes better carbohydrate metabolism and ensures the synthesis of vital compounds - adrenal steroid hormones are produced under its influence;
• about 30% of all heat in the human body is produced by tissue located in the neck and upper back;
• badger and dog fat are refractory, cure diseases of the respiratory system, including tuberculosis of the lungs;
• phospholipid and glucolipid compounds are part of all tissues, are synthesized in the digestive organs and counteract the formation of cholesterol plaques, support the functioning of the liver;
• Thanks to phosphatides and sterols, the constant composition of the cytoplasmic basis of the cells of the nervous system is maintained and vitamin D is synthesized.

Thus, fats are an essential component in the human diet.

Excess and Deficiency

Fats, the structure and function of these compounds are beneficial only when consumed in moderation. Their excess contributes to the development of obesity - a problem that is relevant for all developed countries. This disease leads to weight gain, decreased mobility and poor health. The risk of developing atherosclerosis, cardiac ischemia, and hypertension increases. Obesity and its consequences lead to death more often than other diseases.

A deficiency of fats in the diet contributes to the deterioration of the skin condition, slows down the growth and development of the child’s body, disrupts the functioning of the reproductive system, interferes with normal cholesterol metabolism, provoking atherosclerosis, and impairs the functioning of the brain and nervous system as a whole.

Proper diet planning, taking into account the body's fat needs, will help avoid many diseases and improve the quality of life. It is their moderate consumption, without excess or deficiency, that is essential.

Lipids or fats are a large group of natural organic compounds that are insoluble in water, but soluble in organic solvents.

Simple lipids consist of alcohol and fatty acids (FA), complex lipids - of alcohol, FA and other components.

In food, up to 95-98% of all lipids are represented by simple neutral fats (triglycerides), formed by trihydric alcohol, glycerol and FA.

The role of fats in the body's metabolism:

1. Energy. 1 gram of fat provides 9 kcal of energy. 30-45% of the energy from food is given to fats. This is 60-80 grams per day.
Fat deposits are incl. a backup source of energy, which is taken in the most extreme cases. First of all, during fasting, energy comes from the muscles.

2. Structural. The membrane of each cell and all intracellular organelles are formed by lipids.
The fatty layer of the skin protects our body from fluid loss and the influence of external pathogenic factors.
Fats are found in very high concentrations in the brain, liver, and kidneys. The myelin sheaths of nerve cells are 70-75% lipid. This is why you should not reduce your intake of fat from food. First of all, the brain, liver, kidneys, and nerve cells suffer from this.

3.Fats - source synthesis of biologically active substances, such as steroid, female and male sex hormones, hormones of the adrenal cortex, vitamin D. In the liver, bile acids are formed from cholesterol, which facilitate the absorption of fats and fat-soluble vitamins and some minerals (including calcium) from food.

4. Regulatory. FAs produce substances that regulate blood clotting, the intensity of inflammatory reactions, immune response, etc.

5. Fats stimulate education bile and gallbladder contraction. Any edible fat or oil is always a mixture of various triglycerides and a small amount of lipids. Their effect on the body is always different. There is no universally healthy oil! When looking at oils, you need to look at what kind of fat it is.

Dietary fats of plant and animal origin differ from each other in the set of FAs in the composition of triglycerides, which determine their physical properties and physical and biochemical effects.

Chains of fat.

About 300 fatty acids (FAs) are known. Depending on the length of the chain, fats are:

Short chain
They consist of 4-10 carbon atoms. We don't eat them in food. There are no norms for them. They are formed in the intestines during the breakdown of dietary fiber under the influence of microbiota (microflora). They have the ability to influence the brain, immunity, and have an antiviral effect.

In order for them to form in our body, we need to consume a sufficient amount of vegetables, cereals, and bran bread every day. And you need healthy intestinal microflora.

Medium chain
Consist of 12-16 carbon atoms. They have a unique function: they are digested without the participation of bile and lipases, they do not enter the lymphatic system, but directly into the portal vein and then quickly transported to the liver.

It is believed that they are less likely to be deposited in fat deposits due to the fact that they are transported into the metachondria of liver cells without the participation of carnitine, which makes them more accessible sources for energy production in cells. They are found in oils such as palm kernel and coconut. They are of particular importance for the nutrition of malnourished people with impaired liver and pancreas function.

Long chain
They have 18-24 carbon atoms. This is the largest group of fats. They are divided into:

Saturated. Unsaturated, which in turn are divided into monounsaturated and polyunsaturated fatty acids.

In this group we will find the name Omega 3, 6, 9. What do these numbers mean?

This entire group of fats has the same length of bond of carbon atoms. They differ in the presence of a double bond. Omega 3,6,9 is an indication of where the double bond in the FA molecule began. Depending on where this connection began, 3,6,9 their effect on the human body will be different.

Saturated and unsaturated fatty acids.

Saturated fatty acids (FA) have a solid consistency and a high melting point. The most common 16-atomic palmitic and 18-atomic stearic fatty acids.

Beef and lamb fat 60-65%
Butter 58%
Pork lard 45%
Chicken fat 30%
Fish oil up to 20%
Liquid vegetable oils up to 20%

Unsaturated fatty acids are divided into 2 main classes: monounsaturated (Oleic fatty acid - Omega 9) and polyunsaturated (Linoleic acid - Omega 6).

These FAs are capable of being synthesized in our body and are not
irreplaceable. However, their use reduces the risk of developing many pathologies of the cardiovascular system, diabetes, etc.

These include olive, safflower, sesame, and rapeseed oil.

The physiological need for monounsaturated fatty acids for adults is 10% of the daily kcal requirement of the entire diet.

The diet should contain equal amounts of saturated, unsaturated and polyunsaturated fatty acids. 1-1-1.

Polyunsaturated fatty acids (FA) are irreplaceable (essential) FAs. We cannot synthesize them, but based on the 18-atomic chain of Alpha-Linoleic acid, our body is able to further extend the chain of atoms to 20 and 24 FAs.

Polyunsaturated fatty acids, in turn, are divided into 2 main classes: Omega 6 and 3.

Omega 6- this is an 18-atomic linoleic acid, which forms Archidonic acid.

Omega 3 also, the 18-atomic one forms Alpha-linoleic FA, which subsequently forms the 20-atomic Eicosapentaenoic and 22-atomic Docosahexaenoic FA.

Despite the fact that linoleic and alpha-linolenic FAs are absolutely irreplaceable, in elderly people, people with slow metabolism, and children, the rate of formation of Eicosapentoene and Docosohexaenoic FAs can be significantly reduced. In this situation, they need to receive them in ready-made form, because the body cannot synthesize them.

It is important to consider that from the eaten Alpha-linolenic FA in women, it turns into Eicosapentaenoic FA in 20% of cases, and into Docosahexaenoic FA in 9% of cases.

The situation is worse for men! In them, up to 8% is converted into Eicosapentaenoic acid, and only up to 4% into Docosahexaenoic FA. Men are initially prone to Omega 3 deficiency!

Omega 6 and Omega 3 form prostaglandins of classes 2 and 3, leukotrienes of classes 4 and 5 and thromboxanes in our body. They are the ones who provide the answer to cuts, internal injuries, various infections and inflammations. And here it is important to understand that the quality of proslangodins, leukotrienes and thromboxanes, depending on what they are formed with - Omega 3 or Omega 6 - will be different. If Omega 6 predominates in the diet, then there is a high probability of turning any inflammatory process into a chronic one. If there is enough Omega 3 in the diet, then the inflammatory process passes its peak and is extinguished. It is our food and what we eat, especially fatty acids, that directly determine whether we will synchronize chronic inflammation or not. Nowadays there are many chronic pyelonephritis, gastritis, pancreatitis, etc. And this is influenced by dietary fatty acids.

The importance of Omega 3 and 6.

It is important that the body has a normal ratio of Eicosapentaenoic and Docosahexaenoic FAs. Omega 6 should be 5-10 times more than Omega 3. But for the good course of physiological processes in the body, the best norm is 4-5 parts of Omega 6 to 1 part of Omega 3.

Alas, but now on average in nutrition you can see the ratio of Omega 6 to Omega 3 is 20 to 1.

Why is this happening? You can often hear: replace butter with vegetable oil. And in our country, 90% of this means that it should be replaced with sunflower oil.

And it does not contain Omega 3 and polyunsaturated fatty acids at all. It contains only Omega 6, 9 and some saturated fat. If you change butter to sunflower oil, you increase the content of those substances in the body that can support the inflammatory process in the body. To prevent this from happening, it is very important to use different types of oils daily and regularly use ready-made Eicosapentaenoic and Docosahexaenoic FA. Primarily from fatty sea fish, seaweed, seafood and dietary supplements.

The 3 healthiest types of oils based on Omega 3 content:
Fish fat
Olive oil
Linseed oil

It is also necessary to use butter every day (about 10 grams), spread it, and not put it on a sandwich, fresh lard (not rancid, without salt).

Once again I want to emphasize that there is no single universal oil! It is important to consume several types of oils daily, maintaining the proportions and not going beyond the basic norm of 60 to 80 grams per day. Combine different oils. Do not buy ready-made mixtures, you will definitely find artificial trans fats there.

Oils should be in a glass bottle, preferably dark. Store in the refrigerator with the lid tightly closed to prevent oxidation from contact with air. If the oil is rancid and bitter, it must be disposed of.

It is also important to understand that for intracellular structure, division, development, we need phospholipids, phosphatidylcholine and sphingolipids in our diet. Their sources: yolks, caviar, brains, liver, unrefined oils. Their total amount should not exceed 5-7 grams per day.

Foods rich in fats.

When we talk about the benefits of vegetable fats, we are talking about the fact that we need to get the required amount of saturated, mono- and polyunsaturated fatty acids so that the ratio of Omega 6 to Omega 3 is 4-5 to 1.

Let's look at the leading products.

Fish. Good sources of Omega 3 are fatty fish from cold northern seas.

Herring
Pink salmon
Mackerel
Halibut

These types of fish, like lard, are beneficial if they are not salted or
not smoked. When consuming salted fish, the risk of cardiovascular disease increases significantly and is not compensated for even by the best sources of fatty acids.

It is also important to consider that fish accumulate mercury. That is why fish should be present in the diet no more than 3 times a week. And as a constant source of Omega 3, high-quality dietary supplements are used, their raw materials are purified from mercury. And yet dietary supplements cannot replace food! A dietary supplement is an additive. We add, not replace.

A good source of monounsaturated fatty acids is carp.

Nuts. Leaders in the ratio of Omega 6 to Omega 3:

Walnut
Almond

Other varieties of nuts and seeds are good sources of various types of fats and vitamins.

Avocado contains 60% monounsaturated fatty acids, 20% saturated and 20% unsaturated fatty acids.

Where else do we get fats from:

Cottage cheese 100 g - 9-18 g fat
Cheese 100 g - 30 g fat
Salmon 200 g - 16.2 g fat
Eggs 2 pcs. - 11 grams of fat
Pork 100 g - 33.3 g fat
Chicken breast 100 g - 5 g fat
Beef 100 g - 19.5 g fat
1 sausage - 17.5 grams of fat

We need not to overuse meat and sausages.

And calmly consume olive, flaxseed, pumpkin, sesame and other oils. And also fatty, unsalted fish, high-fat dairy products, nuts. We are not afraid of them!

However, we understand that they are very high in calories and their quantity should also be reasonable and controlled.

Sources of hidden (extra) fats.

Where do we get them from if we don’t eat cottage cheese and fatty meat?

Let’s take, for example, a vegetable salad of cucumbers and tomatoes in a portion of 150 g. From this salad we will get 89 kcal.

If we add 1 teaspoon to this salad:
Vegetable oil, then we get 5 grams of fat and + 45 kcal.
Mayonnaise, then we get 4 grams of fat and + 25 kcal.
Sour cream is 10% fat, then we get 9 grams of fat and + 11 kcal.

If we add 1 tablespoon to the same salad, we will get:
From vegetable oil 17 grams of fat and 152 kcal.
Mayonnaise contains 15 grams of fat and 94 kcal.
From sour cream 30% 15 grams of fat and 58 kcal.

You see, a completely harmless salad can bring so many extra calories.

Get into the habit of adding dressings, always measuring them with spoons.

It may also be a different story if the salad is seasoned with a small portion of oil, but you don’t eat it, leave it in the salad bowl or make a salad for the whole family, then the necessary fats ultimately do not enter our body. It is not clear who ate the oil and how much.

Accustom yourself to dressing the salad separately, do not leave oil on the plate.

Please note that dairy products contain less fat and have lower calorie content than products made from vegetable or vegetable oil.

Fast food is also a hidden source of fat.

100g French fries contain 15.5g fat and 330 kcal.
Big Mac 25 grams of fat and 503 kcal.
Pancake (ham and cheese) 20.1 grams of fat and 285 kcal.

All these are extra calories, which only carry excess weight and the risk of developing many diseases.

With exactly the same amount of kcal, you can put a very healthy dish on your plate, the calories from which will benefit all body systems.

Moreover, we will not get enough of one portion of the same French fries.

And for 330 kcal you can eat:

100 g baked salmon + 100 g boiled potatoes + 2 fresh cucumbers + 1 tsp. olive oil.

It seems to be the same 330 kcal, but you see what a difference it makes!

Trans fats.

Trans FA isomers are a special type of unsaturated FA that are in the trans configuration.

Normally, FAs are bent at the location of the double bond, and a cis form is formed, where the hydrogen atoms are on one side of the double bond. In the trans form, the hydrogen atoms are on different sides and the LC molecule is straight. Trans-isomers of FAs can be natural or artificial.

Natural trans isomers represented by conjugated linoleic acid (CLA). It is found in foods such as beef, pork, ham, turkey, butter, and cheese.

CLA is not one compound, but about 30 compounds that are all natural. There is no need to be afraid of them, they are very useful. They protect our body from obesity! These are the compounds that can and should be obtained from food. You can't refuse them.

When we talk about trans fats, we are most often talking about artificially obtained fatty acids, when initially liquid vegetable oil is converted into solid form.

This is done in the process of oil degeneration, when hydrogen is passed through liquid oil under high pressure and the double bonds that are present in polyunsaturated fatty acids are partially broken. Trans isomers are formed, which have a damaging effect on the body.

They are included in all lipid structures of the body (cell membranes), disrupt the transport of substances, signal transmission, the functioning of receptors on membranes, and the biochemistry of inflammatory processes.

They provoke atherosclerosis, the development of obesity, etc. It has been proven that they are much worse for health than any natural fat!

Sources of artificial trans fats:

Margarine
Spread
Any oil that has been heated.

Now you understand why you can’t fry and you should eat less deep-fried and frying foods. And both at home and in cafes. The fat from the meat should drain during cooking so that it does not heat up for a long time.

WHO recommends completely eliminating artificial trans fats, but this is very difficult because... margarines are widely used in the bakery and confectionery industries. And in home baking, good fats take a long time to heat up.

Excess and deficiency of fatty acids.

40 years ago, medicine was in favor of limiting fat intake. They said that all the problems were caused by cholesterol and saturated fatty acids. Research over the past 10 years has shown that not everything is so simple. Fats cannot be blamed for all of humanity's problems.

When fats are sharply limited, the consumption of easily digestible carbohydrates increases and against this background the obesity epidemic grows, diabetes, atherosclerosis develop, and cardiovascular diseases increase.

Excess fat is bad. At the same time, you need to look at exactly what fats a person consumes.

In our normal fats make up 30% from the daily kcal norm.

In Greece, where the Mediterranean diet is followed, the daily fat percentage is 45-48%. It is believed that they eat healthily and have low cardiovascular morbidity.

You should not overuse saturated fatty acids - meat, sausages, sausages. It is necessary to completely eliminate artificial trans fats: baked goods, confectionery, fast food, ready-made dressings. But mono- and polyunsaturated fatty acids, especially the Omega 3 class, are not only possible, they must be consumed. In the right quantity. In order for our body to function properly. To ensure a large amount of energy, so that we are not craving for sweets, so that the cells are healthy.

You can't reduce fat to 0!

With excess fat, obesity develops, the risk of cardiovascular pathologies increases, the composition of the microbiota changes - the number of beneficial bacteria in it decreases, the absorption of proteins, calcium, magnesium worsens, the need for vitamins for fat metabolism increases, the secretion and digestion of food in the stomach is inhibited.

LCD deficiency is less than 30 grams per day. It occurs in low-calorie diets and among vegetarians.

The classic picture of FA deficiency:

Dryness and pustular skin diseases
Hair loss
Indigestion
Decreased resistance to infections
Violation of the metabolism of vitamins A, E, C, D and hormonal metabolism
Lack of menstruation.

Do not try to reduce fatty acids - it is dangerous for your health and appearance. The first thing women who suddenly lose weight complain about is skin problems.

Make the most of your food 100%.

Now you know about LCD