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One of the most common mistakes is that people, to lose weight, completely remove the fats from their diet, – explains Indrė Trusovė, nutritionist.
"Often, clients consult this" feat. "Unfortunately, this is not the right choice.First of all, it is important to know that fats are divided into ugly and soot, also known as greasy and greasy fats.We must absolutely avoid the so-called bad fats: chips, oil confectionery or semi-finished products, pizzas, fast food, fatty meat products. Good fat is essential for every human being because it helps to transport and absorb vitamins A, D, E and K. "
The most common criteria for a healthy diet, such as less sugar, salt, fat, more fiber, says the Spinter research survey and the Rimi marketing network, which are over 35 years old.
However, if supposed to add sugar and it is completely abandoned, it is somewhat different from fat. "Fat is necessary for the human body.It is more important to have less fat or more high quality fat in your diet.In particular, trans fat should be avoided," says I. Trusov, expert in nutrition.
Fat-free Fat
Good fat is essential for the vital functions of the human body, as well as for the growth and maturation of children, the production of bad hormones , beautiful skin, pulpy hair, hard nails
must be our ally.In the adult human diet, the fat should be 25-35% .The daily energy levels and saturated fat can not exceed 10% Daily Energy Rates Trusyv points out that each person's fat needs are different in terms of body weight, height, age, physical activity and body weight, size, age and physical activity. , state of health, etc.
The Great Enemy is Trans Fat
Trans fats are a certain type of unsaturated fatty acids. They are of industrial and natural origin. Natural trans fat is found in the fats of cows, sheep and goats, in their meat and dairy products.
Industrial trans fats are chemically produced by transforming vegetable oil into semi-hard fat during hydrogenation and then into margarine. and the food industry for various bakery products, confectionery, fried foods, etc.
"Trans fat is mainly found in biscuits, pastries, other confectionery, pasta, sweets, fried foods, etc. Industrial trans fats have no nutritional value, therefore their consumption should be to be limited and modified by healthier foods, "says Ieva Novogreckaitė, marketing director of Rimi Quality Assurance Expert
In Lithuania since 2019. Nov. 1 a regulation limiting the trans fat content of foods will come into force , according to which the maximum level of transient fatty acids (TRFs) in food shall not exceed 2 g / 100 g of the total fat content
I. Novigreckaitė emphasized that Rimi's customers could easily distinguish foods that did not use trans fat in their production – they would begin to mark the "Choosing a better health" brand in stores. [19659005] How to avoid
According to WHO recommendations, trans fats should not exceed 1% dietary intake. So, if the daily intake of food is 2000 kcal, it is advisable not to consume more than 2 g of trans fat
How to reduce the consumption of trans fat
- Choose the "good" fat ( monounsaturated fat and polyunsaturated fat, nuts, olives, avocados, fish and seafood)
- Avoid Fried Food
- Eat Slow
- Read product composition information on food labels and note s & It contains partially hydrogenated oils, Fat or choose the special products "Choose Healthier" and "Key Hole".
"I have been working in the nutrition industry for seven years and one of the most frequently asked questions by clients or parents is how to choose the right product." It's good that health-conscious products now find it easier and more convenient to find special product labels and no need to read labels with a magnifying glbad, which really saves a lot of time, "says nutritionist I. Trusov.
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