Recommendations For Fat

Recommendations for fat

Fats are important as an energy source for the body. Fats contain essential fatty acids that are important for the maintenance of body functions. Fat provides essential fatty acids known, necessary for the cell walls and the immune system. Fat in the body, protects organs and provides insulation against cold. Fat is also carrier of vitamin A and D. Furthermore, fat seasoning.
One gram of fat provides 9 kcal of energy (38 kJ). That is more than double the energy than carbohydrates or protein per gram delivery.

What are fats?

Fats consist of mixture of glycerol and fatty acids.
Based on the chemical composition can be divided into unsaturated fatty acids and saturated fatty acids.
Unsaturated fatty acids may in turn be divided into mono or polyunsaturated fatty acids. All fats and oils contain both saturated and unsaturated fatty acids.

• Saturated fat has the property that the levels of cholesterol in the blood can be increased. This is more likelihood of vetlaagjes off the blood vessel walls, allowing it to gradually silting up. For example, heart attack or stroke occur.
See also article: ‘Intermittent claudication’ and peripheral arterial disease (intermittent claudication)
See also Article: Heart attack and cardiac arrest (acute coronary artery disease)

A directive to recognize saturated fat, saturated fat is solidified at room temperature. Foods with more saturated fat than unsaturated fats are: butter, solid cooking fats, hard margarines usual, some vegetable margarines, frying hard, fatty meat and fatty meat, full fat cheese, whole milk and whole milk, evaporated milk and powder, whipped cream imitation , snacks, pastries and cakes and chocolate.

• Unsaturated fats are (usually) the property that they can lower cholesterol. This reduces the risk of heart disease and smaller.
There are several types of unsaturated fatty acid, linoleic acid and visvetzuren.
Some visvetzuren (n-3 fatty acids) have positive effect on heart and blood vessels. Therefore, the advice for one to two times week to eat fish. Especially fatty fish such as mackerel, salmon and herring, contain many n-3 fatty acids. There are also indications that visvetzuren elderly reduce the risk of dementia, although further research.
See also Article: Even fatty fish is healthy.
See also article: 1 to 2 times per week of fish: the recommendation endures.

A tool to identify unsaturated fat, unsaturated fat that is liquid at room temperature.
Unsaturated fats are mainly found in: all kinds of oil, diet margarine, low-fat margarine, liquid griddles and frying liquid, oil-based salad dressing, fatty fish, nuts such as walnuts, peanuts, hazelnuts, peanut and other nut butters. Although these products contain less saturated fat than unsaturated fat, there is often total as much fat as other products. Use them in moderation and in place of products with saturated fat.
• Monounsaturated fatty acids (MUFA) fatty acids with one double bond in the cis configuration
• Polyunsaturated fatty acids (PUFA) fatty acids with two or more double bonds in the cis configuration
• Omega-6 or n-6 fatty acids: polyunsaturated fatty acids with two or more double bonds with cis configuration in the C chain and the first double bond after the sixth C atom, counted from the methyl group
Linoleic acid (LA) (18:2, n-6): chemical: 9c, 12c – octadecadiëenzuur
Alpha-linolenic acid (LNA) (18:3, n-3): chemical: 9c, 12c, 15c – octadecatriëenzuur
EPA (20:5, n-3): chemical: 5c, 8c, 11c, 14c, 17c – eicosapentaenoic acid
DHA (22:6, n-3): chemical: 4c, 7c, 10c, 13c, 16c, 19c – docosahexaenoic
See also Article: Recommendations for Omega-3 fatty acids

• Trans Fatty Acids
Trans fats are unsaturated fats. Because of their different chemical structure but they have the same adverse effects as saturated fats. In other words, they increase the cholesterol in the blood and are therefore unfavorable for heart and blood vessels. If the food oils are hardened, created trans fats, or trans fatty acids. Trans fats occur mainly in cakes, pastries, and savory snacks for baked fries.
See also Article: Unhealthy trans fats

Recommendations Adults
The recommendations are intended for the general population. Some subgroups of healthy individuals may be more specific needs.
Dietary fat is an important nutrient, energy, essential fatty acids and fat-soluble vitamins make. In industrialized countries, fat is made in sufficient quantities by the food.

• The supply of 30% from fat should not exceed the energy taken. This recommendation applies to the general population, however, deserves special attention in country where obesity is increasing development.

• The intake of saturated fatty acids is limited, some saturated fatty acids increase the recommended total blood cholesterol and LDL-cholesterol (LDL: Low Density Lipoprotein). Saturated fatty acids increase the excess risk of cardiovascular diseases caused by arteriosclerosis.

• increasing the supply of unsaturated fatty acids, ie the monounsaturated and polyunsaturated fatty acids of the omega-3 line, accompanied by reduction in the risk of heart disease.

• Unsaturated fatty acids – MUFA (Mono Unsaturated Fatty Acids) and PUFA (Poly Unsaturated Fatty Acids) in the cis configuration and certain position of the double bond (s) – there are essential nutrients the human body can not produce.

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