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One of the most common mistakes is that people, to lose weight first, completely remove fat of their diet. Indrė Trusavy.
"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 improving health, such as less sugar, salt , fat, more fiber, says the study of Spinter Research and Rimi marketing network in a survey of the population over 35 years old.
However, if, for example, the added sugar is beneficial and completely abandoned, the fat is slightly different. "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.
Unpeeled 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 , a beautiful skin, luscious hair and 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 levels It is particularly important to choose good quality fats: nuts, seeds, good oils, avocados, salmon, "- advises the nutritionist.
The truste notes that the fat required for each individual is different in weight, height, age, physical activity, state of health, etc.
The Great Enemy is Trans Fat
Trans fat is a certain type of unsaturated fatty acid. They are of industrial and natural origin. Natural trans fats are produced in the fats of cows, sheep and goats, in their meat and in dairy products
Industrial trans fats are formed chemically by transforming vegetable oil into semi-hard fats during the growing season. 39, hydrogenation, then margarine. and the food processing industry – for various pastries, confectionery, fried foods, etc.
"Trans fat is found mainly in biscuits, pastries, other confectionery, pastries, sweets, fried foods. Industrial trans fats have no nutritional value, therefore, their consumption should be limited and modified by healthier foods, "says Ieva Novogreckaitė, marketing director of" Rimi ". Quality Assurance Expert
In Lithuania since 2019. 1 November a trans fat limit order in food will come into force, according to which the maximum allowable transestyle fat content (TRR) in food shall not exceed 2 g / 100 g total fat
I. Novogreckaitė pointed out that Rimi's customers could easily distinguish food products that did not use trans fat in their production – they would begin to mark the "Choose Healthier" brand in stores.
How to avoid?
According to WHO recommendations, the trans fat content should not exceed 1%. food 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 and polyunsaturated fat, nuts, olives, avocados, fish and seafood]
- Avoid fried foods
- Eat slower
- Read the food composition information on food labels and note it contains partially hydrogenated oils,
"I have been working in the nutrition sector for seven years and one of the most frequently asked questions by clients or loved ones is how to choose the It's good that health-conscious products now find it easier and more convenient to find special product labels and no need to read the labels with a magnifying glbad.It is really forbidden to use information published by INFO Ekspres on other sites, in traditional media or elsewhere, or distribute our material in any form without consent, and if consent It is necessary to refer to "INFO Express "as a source.
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