Animal fats are examples. Animal and vegetable fats. Unsaturated and saturated fats

Fats (lipids) are organic compounds that include fats themselves (triglycerides) and fat-like substances (lipoids), which include sterols (for example, cholesterol) and phospholipids.
The main source of lipids in the body - animal and vegetable fats contained in food.

The role of fats in the body

• Fats (lipids) are the main source of energy for the body. As you know, when splitting 1 gram of fat, about 9 kcal is released (compared to 4 kcal / g for proteins and carbohydrates). More than 80% of the body's energy reserves are provided by fats.
• Sterols and phospholipids are structural elements of cell membranes
• Lipids are also involved in the process of digestion, including the normal functioning of the mucous membrane of the small and large intestines, the formation of bile
• Fats and fat-like substances are a necessary component for the synthesis of male and female sex hormones, corticosteroids, enzymes, cells immune system organism
• Animal and vegetable fats are a source of fat-soluble vitamins A, E, D, necessary for the normal functioning of the central nervous system, musculoskeletal system, endocrine system, skin and mucous membranes
• Omega-6 and omega-9 fatty acids found in vegetable oils, nuts and seeds, as well as in some animal products and omega-3 fatty acids (the main source is oily sea fish, as well as linseed, rapeseed and soybean oils) prevent and related diseases

Harm of animal fats

• Saturated fatty acids that enter the body with fatty meat and offal, milk fat (sour cream, butter, cheese, cottage cheese), when consumed in excess, contribute to the development of atherosclerosis, coronary heart disease, hypertension, heart attacks and strokes, liver and pancreatic diseases glands
• An excess of animal and vegetable fats in the diet leads to metabolic disorders in the body, to endocrine disorders, including hypothyroidism, sexual disorders,
• Research scientists confirm the association of excessive consumption of animal fats with an increased risk of malignant tumors in people over the age of 40 years
• Saturated fats are deposited in the subcutaneous fat, around the internal organs, impeding the work of the heart and lungs, liver and kidneys, disrupting the normal functioning of the whole organism, and reduce physical and mental performance.

Animal and vegetable fats in products

• Saturated fats are found in animal products - meat and dairy products (especially a lot of animal fats in fatty pork, liver, brains, lard, sausages and frankfurters, poultry skin, butter, fat sour cream and cheese)
• Dangerous to health are trans fats obtained by special processing of vegetable oils (for example, coconut and palm). Trans fats are found in semi-finished meat products, margarines and spreads, confectionery, mayonnaise, ketchup, sauces, popcorn, chips, fast food.
• Unsaturated fats are divided into polyunsaturated fatty acids (linoleic - vegetable oil, nuts and seeds, linolenic - linseed and soybean oil, eicosapentaenoic and docosahexaenoic acids - fish and fish fat), monounsaturated fatty acids (oleic - olive, sunflower and soybean oils, avocados, nuts, as well as the trans-form of oleic acid - margarines)

How much fat does the body need?

According to the recommendations of the World Health Organization (WHO), animal and vegetable fats in daily diet should make up about 30% of total calories (saturated fat - no more than 10%). This will be from 30 to 70 g of fat per day (of which more than half should come from vegetable fats - olive, sunflower and linseed oil). In such an amount, lipids will fully meet the needs of the body and will only bring benefits.

In the presence of obesity and severe atherosclerosis, as well as neoplasms, the optimal amount of lipids per day is 30 g. At the same time, saturated fats in the diet are reduced to a minimum (5-10 g), and trans fats are completely excluded.

Animal and vegetable fats are necessary for the body and, if consumed in moderation (30-50 g per day), they will only benefit.

Fatty animal products have become taboo dramatically in the last decade. The reasons for this are myriad: the vegan craze, scientific research on the increased risk of cancer, and an increase in childhood/adult obesity. It seems to the ordinary citizen that the only explanation for his troubles lies in. Few people understand that it is fatty nutrients that are the key to quality life and health, and subcutaneous fat deposits and animal fats are absolutely unrelated to each other. Let's figure it out: what is fat, where to get it and how to use it correctly?

What is fat (triglyceride)

This is an organic component that is formed as a result of the esterification of a carboxylic acid and a trihydric alcohol of glycerol.

Esterification is an ester formation reaction that occurs as a result of the interaction of esters, acids and alcohols.

Fat is found in all living organisms to perform two main functions: structural and energy. Cell membranes are formed from fatty acids, and the human energy potential is stored in the fat cells themselves. With any kind of activity, fat cells give up their energy supply and provide us with strength for work, study and pleasant pastime.

Fat is the main structural element of nutrition, along with and. There are two types of component: animal and . Animal fat is derived from animal foods (meat/fish), vegetable fat is derived from vegetable foods (nuts/oils).

Animal fats most often contain palmitic and stearic saturated acids. Among - , and . The properties of fat, as a structural and energy element, are determined by the ratio of unsaturated acids.

Varieties of fats

There are 3 types of fats: saturated, unsaturated and trans fats.

Saturated fats are concentrated in animal products: cheese, fatty meats. It is very important to consider the allowable rate of saturated fats and learn how to combine them correctly. The use of animal fats should always be combined with abundance - so it will be easier for the body to absorb and synthesize everything into energy.

Too much saturated fat can lead to stroke and obesity.

Unsaturated fats are found in plant foods and some types of fish. They are considered the most useful and easily digestible for human body. Where to get unsaturated fatty acids:, herring, and others. The component has a beneficial effect on appearance human, improves the functioning of the brain / heart / organs of vision, reduces the level and blocks internal inflammation.

Trans fats negatively affect the functionality of the body. They bring disharmony to the level of "good and bad" cholesterol. It is trans fats that cause fullness. blood vessels fat. As a result, we get a violation of the transport function of the blood and a direct threat to life. Nutritionists say you need to be especially careful with artificial trans fats. They are found in margarine, deep fat, your favorite chocolate and most ready-made gastronomic delights. The manufacturer is required to indicate trans fats in the composition, so check it carefully or simply refuse ready-made store-bought meals in favor of health.

Try to completely eliminate trans fats from your diet, and consume saturated and unsaturated fats in a ratio of 1:2.

Animal fats have an ornate internal classification. They are divided according to:

• type of animal (mammal, bird, fresh/sea fish, amphibian);
• type of animal (fat from pork, lamb, etc.);
• source (bone, liver, subcutaneous);
• consistency (solid, soft and liquid);
• grade (highest, first, second, third);
• quality (refined, unrefined, technical, refined);
• purpose (food, feed, medical, technical, cosmetic);
• method of obtaining (separation, rendering, digestion, extraction).

The biological significance of the component

Most of the animal fat that enters the body goes to the construction of adipose tissue. It is located under the skin and is called subcutaneous fat. Also, fatty acids can accumulate in the omentum, where they form soft elastic linings between the organs to protect them from damage and aggressive effects. Fatty components act as a kind of barrier for organs, which envelops them and protects them from mechanical damage.

One more useful property- Poor heat conduction. It is the inability to conduct heat through fat that helps maintain a constant body temperature. If you live in a hot climate, then the subcutaneous fat layer will be minimal (under ideal conditions), as the need for significant temperature regulation decreases. If you live in a cool climate, then the fat layer will accumulate to a greater extent. The body will need more energy to stabilize temperatures and more space to provide the same comfortable conditions to all organs.

Fat becomes a kind of energy depot. The qualitative functioning of cells and our inner comfort depend on it.

What causes a lack of fat

The lack of fatty acids will immediately hit your well-being. Energy will not be enough even for routine tasks, but this is only the beginning. The reaction of the body will be lightning fast, and the nervous system will take the first blow. Nutritionists call the process of exhaustion of the nervous system. A person experiences apathy, frequent pain throughout the body, inability to concentrate and remember information. Anxiety and depression may develop.

Subsequent symptoms:

• problems with the reproductive system;
• deterioration of the skin, hair and nails;
• impaired functioning of the organs of vision;
• memory impairment;
• hormonal imbalance;
• start the process of premature aging of the body;
• decrease in the protective function of the immune system.

The chemical composition of the substance

All animal fats are triglycerides of higher acids. But their properties and chemical composition may differ depending on the type of animal from which the fat is extracted. The substance may contain different dosages of vitamins and accompanying nutrients, which are different. The chemical composition of a chicken and, for example, a cow is significantly different, which is why different fat has different composition and benefit.

In terrestrial mammals, fat is predominantly hard, while in bones and hooves it is soft. The composition is dominated by saturated fats of palmitic acid, less often - stearic acid. Their percentage can vary from 40 to 60%. The concentration of unsaturated acids is much less. For example, pork fat contains linoleic acid at a concentration of 6%, and horse fat contains linolenic acid at 18%.

In cow's milk products, the concentration of solid fats looks like this:

• from 26 to 34% - oleic;
• from 24 to 26% - palmitic;
• from 8 to 17% - myristic;
• from 4 to 8% - stearic;
• from 0.5 to 1% - linoleic.

The fatty acid composition of birds differs significantly from that of terrestrial vertebrates. Poultry meat contains solid fat and unsaturated acids (oleic - 45%, linoleic - 20%). The content of saturated acids is minimal and does not exceed 25%.

Liquid fat is extracted from reptiles, freshwater, marine fish. In the first two groups, the maximum concentration of oleic acid (up to 60%), 10% and 25 to 30% saturated. In marine fish, the content of poly- and is increased. The leading position is occupied by palmitic acid - about 20% chemical composition. The most common and familiar product in this category is fish oil, which is derived from the liver. The product has been extensively used in Soviet era to improve the health and quality of life of citizens.

What foods contain animal fat

How is animal fat obtained?

The component is obtained by dry or wet rendering / digestion / extraction / pressing / separation / treatment with special chemicals.

Extraction is one of the ways to extract a substance from a solution or a dry mixture using a special solvent (extractant). The solvent is selected specifically for the mixture/substance to be extracted. It is important that the solvent and mixture do not mix during the extraction process.

The main raw material for the extraction of animal fat is lard, omentum, skin, bones, fat, which is concentrated around the heart or liver. Also, the substance can be isolated from the fat trim, stomach, intestines and other internal organs.

Use and consumption of animal fats

The component is used not only in the gastronomic industry. Animal fat is in demand in the pharmacological, cosmetic and household industries. It is added to cosmetics detergents household, food, lubricants Construction Materials And so on.

About a third of the animal fat that is produced worldwide is used for technical purposes.

The technical and domestic use of fat is clearly regulated, but the world community still cannot reach a consensus on the dietary intake of animal fatty acids. The World Health Organization states that animal products should make up no more than 10% of the human diet. Calculations must be carried out based on the nutritional value of products. EFSA (European Union) believes that saturated acids are independently synthesized by the body, so it makes no sense to establish clear boundaries for their consumption. Nevertheless, all experts argue that an excessive passion for fatty foods leads to diabetes, obesity, cardiovascular pathologies, and a deficiency leads to hormonal imbalance.

Fat digestibility

Fatty acids of animal origin take longer to digest than vegetable ones. Such products create a great burden on the digestive organs, contribute to long-term saturation. Why? chemical bonds vegetable products are less resistant to the effects of gastric juice, while animals, on the contrary, are more durable. herbal products are quickly absorbed, but they have a minimum concentration of calories. That is why you have to eat a whole bucket of salad to feel full, but a small piece of steak will be enough until the next meal.

Theories that men are more into animal products and women are more plant-based are a nonsensical assumption. The human gastrointestinal tract is arranged in the same way and is completely independent of gender. The breakdown and absorption of fat is called lipid metabolism. This process is a complex biochemical physiological process that occurs every second in our cells. It is important to maintain harmony in the consumption of all groups of fats, no matter who you are - a man or a woman.

If there are difficulties with the diet or the principles of nutrition seem no easier than the Fibonacci numbers, contact a nutritionist. The specialist will determine your body's reaction to all food groups and select a flexible diet that will bring joy and internal organs and taste buds.

If you eat too much saturated fat - eat a lot of meat, sausage, dairy products, cheese, chips or muffins - then they will soon begin to be deposited as additional pounds in the abdomen, hips and sides.

Butter or margarine?
AT recent times the oil was rehabilitated as a nutritious fat. Although by origin it refers to animal fats that do not change much during processing. With margarine, the situation is different: it is a completely artificial product. Cheap margarine also contains dangerous trans fatty acids. So, it is better to use a little fat of a soft consistency, but in the form of oil.

What are fats
First of all, animal fats, vegetable and marine fish fats are distinguished. Animals contain mainly saturated fatty acids and cholesterol. These fats are broken down by bile fluid and carried in the blood. They energize cells or – like cholesterol, for example – protect cell walls.

Vegetable fats and marine fish fats contain so-called simple and complex unsaturated acids, which provide energy to the nerves and the brain, and also have other positive effects on our body. If you eat too much saturated fat - eat a lot of meat, sausage, dairy products, cheese, chips or muffins - then they will soon begin to be deposited as additional pounds in the abdomen, hips and sides. These hard-to-digest fatty acids are what lead to excess weight. In contrast, the consumption of simple unsaturated fatty acids (for example, from olive oil) or complex unsaturated fatty acids (from vegetable oils and marine fish) is vital for our body. Only in combination with them are absorbed, say, vitamins.

"Good" and "Bad" Blood Fats
To maintain their functions, cells and tissues need fats (lipids). Digested fats are digested in the gastrointestinal tract and carried to a specific location by the blood. But because fats are insoluble in water, they bind to water-soluble proteins and thus form lipoproteins (fatty proteins). The more protein and less fat these formations contain, the denser and smaller they become. They are called "high-density lipoproteins", HDL for short. This is the "good" blood fat. If there are more fats or they are associated with a small amount of protein, that is, they have a lower density, they speak of "low density lipoproteins", abbreviated as LDL. These are the "bad" fats.

Cholesterol, the body's essential blood fat, is normally transported by LDL to a specific part of the body and processed there. The rest are transferred back to the HDL. If all cells are provided with sufficient blood fat, they "close the doors". Unused cholesterol remains in the blood, increasing the fat content there. Finally, it is deposited on the walls of blood vessels. These deposits cause narrowing of the blood tract. Blood has to be pumped into the arteries with high pressure. This is arteriosclerosis and, as a result, high blood pressure.

Fatty unsaturated acids
Unsaturated fatty acids contribute to the destruction of cholesterol: for example, olive oil lowers LDL in the blood without affecting good HDL.

How do wrinkles appear in the abdomen, legs and buttocks?
If the body receives more fat than it needs, it stores them, because it was originally programmed to store fat in fat cells. When these fat cells are filled, then new ones are formed - in places you know well.

Fat is a source of energy
Even if you consume mostly "healthy" fats, remember that they are the most energetic of the main nutrients:
1 g fat = 9.3 calories
1 g carbs = 4.1 calories
1 g protein = 4.1 cal

The positive effects of olive oil, which actually contains only unsaturated acids, have been studied.
Scientists have found that people living in Mediterranean countries, where a large amount of olive oil is traditionally used in the diet, suffer less from heart disease and circulatory disorders than residents of Central Europe.

Animal fat is usually blamed for many troubles, whether excess weight or health problems. In our minds, the belief in its harm is firmly seated. Moreover, for the last 50 years it was believed that such fats harm the heart and blood vessels. As it turns out, this is all a big misconception.

Background

In 1961, Dr. Ansel Keys published his study, according to which in countries where the consumption of animal fats is high, people are more likely to have a problem of heart attacks and strokes. The study became a real sensation, the idea of ​​"bad fats" and dangerous cholesterol was immediately picked up by the media. On this basis, an entire industry of fat free products or “does not contain cholesterol” has grown. For decades, animal fat was cursed, and "fatty" was encouraged only in the form of vegetable oils. People were ditching butter in favor of what they thought was “healthy” margarine. Omelettes for breakfast also fell out of favor, replaced by sweet cereal with juice. Although, as it turned out later, it was not only useless, but even harmful. If the composition of the butter is always clear - cow's cream, then in margarine they are replaced by several lines of dubious and unhealthy components. Ready-made cereal has also failed to benefit, as it contains simple carbohydrates that quickly raise blood sugar levels.

Keys' theory of "bad fats" was first challenged by Dr. Atkins. In 1972, his book Diet Revolutions was published, which states that carbohydrate restriction plays a decisive role in weight control, and fats can be not limited. Despite the success of the weight loss technique, Atkins and his protein diet rightly criticized by doctors and then no one seriously listened to him.

The trend continued into the 1980s. And only in the 1990s, but most actively in the 2000s, serious clinical studies began to be carried out, which confirmed that the theory of "dangerous fat" is not true. In the end, scientists and doctors came to the conclusion that Keys simply manipulated the facts. Because there are many countries - Holland, Sweden, Norway - where high consumption of animal fat does not correlate with excess weight and heart disease of citizens.

A real revolution in the minds of millions of people was the cover of Time magazine (2014) with the words “Eat butter. Scientists have declared fat the enemy. Why were they wrong? In the text of the article, it was said for several spreads that the real enemies of our health are simple carbohydrates (including sugar). They cause spikes in blood sugar, due to which a momentary feeling of fullness is replaced by a sharp feeling of hunger, and we begin to overeat, as a result of accumulating excess weight.

Benefits of fats

Fats are of vegetable and animal origin. The latter can be found in butter and various dairy products, meat and animal fat. Despite the large food and energy value fats, they must enter our body in a long time in large numbers, accounting for up to 30% of the total calories consumed.

“If we talk about milk fat, which, according to statistics, they most often prefer to exclude from the diet, choosing dairy products with a low proportion of fat content or completely fat free, then you should not be afraid of it at all. It is easily and almost completely absorbed by the body. This happens, firstly, due to the fact that it melts at a temperature of 25-30 degrees Celsius (below the temperature of the human body), so that it enters the intestines in a liquid state. Secondly, this fat is found in milk in the form of tiny particles a few microns in size, each particle is completely enveloped in food juices in the stomach, and this also facilitates digestion. Milk fat contains more than 140 types of known acids, in addition, it is rich in phosphatide - lecithin, which prevents vascular sclerosis, promotes the proper metabolism of fats and prevents them from being deposited in the liver.

And, finally, fats of any kind in a certain amount are necessary for the body for the coordinated work of organs. For example, the gallbladder produces bile specifically to digest fat. If he has nothing to process, bile stagnates, stones appear, ”says Svetlana Vitkovskaya, a representative of the Cheburashkin Brothers. Family farm.

Animal fat gives you a feeling of satiety for long hours, it makes the food taste full, sending a positive reinforcement to the brain "nutritious food is received, you can no longer eat." It has a positive effect on the gray matter of the brain, and contains carotene and lecithin, vitamins A, E, D, necessary for the normal functioning of the body.

Photo: Getty Images, press archive

Nutritionist Svetlana Fus in the program "Everything will be good!.stb.ua.

Myths about fats

So, there is an opinion that animal fats lead to obesity and they must be excluded from any diet. But a nutritionist will dispel this myth: animal fats, or rather, saturated fatty acids, are very necessary for our body! Just like vegetable and animal fat in large quantities is unhealthy. Therefore, nutritionists recommend eating no more than 1 gram of fat per kilogram of body per day (you need to take into account real weight, but the one that is needed depending on your height).

Sunflower oil, it turns out, is fatter than sour cream! In 100 grams of butter - 99.9 grams of fat, and in twenty percent sour cream it is only 20 grams. Similarly, in 1 kilogram of sunflower oil - 1 kilogram of pure fat, and if you melt 1 kilogram of lard, then the fat in it will be no more than 850 grams.

Benefits and harms of saturated and unsaturated fats

Saturated acids predominate in animal fat, while unsaturated acids predominate in vegetable fat. Fatty acid is beneficial substance needed for our cells to function. But in order to saturate our brains with them, these acids must be delivered to their destination. And here unsaturated acids come to the rescue! However, the benefits of unsaturated fats are so exaggerated because our body cannot produce them on its own. And fatty acids - maybe (we are also animals), but not all.

The benefits of animal fats are invaluable: do not believe that they increase cholesterol! Some saturated acids, on the contrary, "cleanse" the vessels from high-density lipoproteins - substances due to which plaque adheres and clogs vessels. There is a group of vitamins that are absorbed in the body only with the help of fatty acids - these are vitamins A, D, E and K. Vitamin A can only get to us with saturated fatty acids.

In addition, animal fats are part of the myelin sheath, which covers the nerve fibers, isolates them from each other, and facilitates the conduction of nerve impulses through them. But if there are not enough fatty acids, then the normal functioning of the brain and the entire nervous system will be disrupted. And 70% of our brain is made up of saturated fats.

It is also worth knowing that animal fats contribute to the production of testosterone and estrogen - the main sex hormones - and that there are also harmful fats - for example, old rancid fat or the darkened surface of the oil. All this is bad fat, which enters the body under the guise of carcinogens.

What fats and how much per day should be included in your diet?

Nutritionists say that about 2/3 of the fats that enter our body should contain unsaturated fatty acids: this vegetable oil, nuts, oily fish. The remaining 1/3 of the fat should be saturated. It is very difficult to find the ideal fat diet, because each product can contain both saturated and unsaturated fats at the same time.

But Svetlana Fus came up with a universal formula, which you will see in the table below. Here you can see which products and in what quantity contain approximately 10 grams of fat. You must collect your diet from these magnets - take two products that contain 10 grams of animal fat and 4 products that contain 10 grams of vegetable fat.