В каких продуктах содержатся жиры?

Жиры, углеводы и белки – это незаменимые составляющие нашего рациона. Но жиры стали невольниками многих предрассудков и домыслов. Они пугают желающих сбросить вес и тех, кто

В каких продуктах содержатся жиры?

Жиры, углеводы и белки – это незаменимые составляющие нашего рациона. Но жиры стали невольниками многих предрассудков и домыслов. Они пугают желающих сбросить вес и тех, кто недавно решил стать сторонником здорового рациона.

Но стоит ли опасаться жиров в продуктах питания, а если стоит, то каких именно? Давайте разбираться!

Что такое жиры, и какие функции они выполняют в организме?

Под жирами (триглицеридами, липидами) подразумеваются органические вещества, которые содержатся в живых организмах. Они составляют основу клеточной мембраны и играют в организме очень важную роль вместе с углеводами и белками. Их основные функции:

— насыщают организм энергией и улучшают самочувствие;

— создавая оболочки вокруг внутренних органов, защищают их от повреждений;

— предупреждают переохлаждение, так как способствуют сохранению тепла в организме, которое они плохо пропускают;

— улучшают воздействие жирорастворимых витаминов А, D, Е и К;

— стимулируют активность кишечника и поджелудочной железы;

— кроме того, без жиров не сможет функционировать головной мозг.

В каких продуктах содержатся жиры?

Виды жиров

Жиры бывают растительного и животного происхождения. Жиры животного происхождения (жиры птиц и животных) называют насыщенными жирами, тогда как ненасыщенные жирные кислоты содержаться в большинстве растительных масел.  

Насыщенные жиры. Они представляют собой твердые компоненты и содержатся преимущественно в животной пище. Такие жиры довольно быстро усваиваются без желчных веществ, поэтому они питательные. Если включить в рацион насыщенные жиры в большом количестве при низкой физической активности, они будут откладываться в организме, что станет причиной набора веса и ухудшения физической формы. 

Насыщенные жиры подразделяются на стеариновые, миристиновые и пальмитиновые. Продукты с их наличием вкусные и содержат лецитин, витамины А и D, и, конечно же — холестерин. Последний, входит в состав важных клеток организма и активно участвует в выработке гормонов. Но если холестерин будет в организме в избытке, повышается риск появления сахарного диабета, ожирения и проблем с сердцем. Максимальная норма холестерина – 300 мг в день. 

Употреблять жиры животного происхождения следует в любом возрасте для получения энергии и полноценного развития организма. Однако надо не забывать, что чрезмерное поступление в организм насыщенных жиров может повлечь за собой развитие таких заболеваний: ожирение, сердечно-сосудистых заболевания, диабет и др.

Продукты, содержащие насыщенные жиры:

В каких продуктах содержатся жиры?

— мясо (в том числе сердце и печень);

— молочные продукты;

— яйца;

— шоколадные изделия.

Ненасыщенные жиры. Такие липиды есть преимущественно в растительной пище и в рыбе. Они довольно легко поддаются окислению и могут утратить свои свойства после термообработки. Эксперты рекомендуют употреблять сырые продукты с ненасыщенными жирами. Эта группа подразделяется на полиненасыщенные и мононенасыщенные жирные кислоты. К первому типу относятся компоненты, которые участвуют в обмене веществ и формировании здоровых клеток. Полиненасыщенные жиры содержатся в орехах и маслах растительного происхождения. Мононенасыщенные вещества снижают уровень холестерина в организме. Больше всего их содержится в рыбьем жире, оливковом и кунжутном маслах. 

Продукты, содержащие ненасыщенные жиры:

В каких продуктах содержатся жиры?

— масла растительного происхождения (оливковое, подсолнечное, кукурузное, льняное и др.);

— орехи (миндаль, кешью, грецкий орех, фисташки);

— рыба (скумбрия, сельдь, лосось, тунец, салака, форель и др.);

— авокадо;

— семена мака;

— соевые бобы;

— рыбий жир;

— семена горчицы.

Как отличить качественное натуральное растительное масло от подделки с вредными примесями?

В том случае, когда основная составляющая часть жира – насыщенные кислоты, то жир будет по агрегатному состоянию твердый. А если ненасыщенные кислоты — жир будет жидкий. Выходит, если перед тобой масло, которое остается жидким даже в холодильнике, можешь отбросить сомнения – в нем наивысшая концентрация ненасыщенных жирных кислот.

В каких продуктах содержатся жиры?

Трансжиры. В обиходе «плохими» жирами принято принимать трансжиры. Они являются разновидностью ненасыщенных жиров, но мы решили рассказать о них отдельно. Под трансжирами подразумеваются модифицированные компоненты. По сути — это искусственно синтезированные масла. Ученые доказали, что регулярное употребление продуктов, содержащих трансжиры, может увеличить риск ожирения, болезней сердца и сосудов, ухудшения метаболизма. Употреблять их не рекомендуется!

Продукты, содержащие трансжиры:

В каких продуктах содержатся жиры?

— фаст-фуд;

— замороженные полуфабрикаты (котлеты, пицца и др.);

— маргарин;

— пирожные;

— крекер;

— чипсы;

— попкорн для микроволновой печи (если в составе указаны гидрогенизированные жиры);

— майонез.

Суточная норма потребления жиров

Эксперты утверждают, что организму необходимо ежедневно 35 – 50% калорий, состоящих из полезных жиров. 

У спортсменов суточная норма жиров может быть больше, особенно, если тренировки интенсивные и систематические. В среднем, взрослому человеку необходимо потреблять 50 г животных жиров и 30 г растительных, что будет составлять 540 Ккал.

В каких продуктах содержатся жиры?

Когда возрастает потребность в насыщенных жирах?

Организм больше всего нуждается в насыщенных жирах в следующих случаях:

— нужно повысить эластичность сосудов;

— систематические спортивные тренировки;

— интеллектуальные нагрузки;

— период эпидемии ОРВИ (для укрепления иммунной системы);

— гормональный сбой. 

Когда возрастает потребность в ненасыщенных жирах?

Ненасыщенные жиры очень нужны организму в таких случаях:

— в холодное время года, когда организм начал недополучать полезные вещества;

— при высоких спортивных нагрузках;

— во время интенсивной физической работы;

— активный рост в подростковый период;

— обострение сахарного диабета;

— атеросклероз.

Жиры – неотъемлемый элемент для полноценного существования организма. Чтобы они приносили пользу, употреблять их нужно, учитывая твои цели и образ жизни. Исключить из своего рациона следует только опасные трансжиры. 

ЕЩЕ ПО ТЕМЕ

В каких продуктах содержатся жиры?

Жиры. Польза или вред?

Жиры. Польза или вред?

Жиры — главные враги нашего сердца, считают многие. И поэтому лишают себя многих кулинарных удовольствий. А зря. Не все жиры одинаково вредны, утверждают диетологи

В каких продуктах содержатся жиры?

Жирная пища таит в себе опасность

Жирная пища таит в себе опасность

Чрезмерное количество жирной пищи в рационе, может стать причиной появления злокачественных опухолей

В каких продуктах содержатся жиры?

Рыбий жир – ключ к долгой и здоровой жизни

Рыбий жир – ключ к долгой и здоровой жизни

Ученые утверждают, что рыбий жир – ключ к долгой и здоровой жизни

Источник: menslife.com

42 комментария

  1. I definitely wanted to construct a note to thank you for the superb facts you are posting at this site. My long internet investigation has finally been rewarded with reliable facts and strategies to go over with my contacts. I ‘d claim that most of us site visitors are rather blessed to dwell in a superb network with so many perfect people with good tips and hints. I feel really fortunate to have seen the webpage and look forward to really more amazing minutes reading here. Thank you once again for a lot of things.

  2. I wanted to compose you the little note to finally say thanks yet again with the exceptional concepts you have shown in this article. It was incredibly generous with you to give extensively all a number of us could have offered for sale for an electronic book to get some profit on their own, certainly given that you could have done it if you desired. The inspiring ideas additionally served as a fantastic way to be sure that other individuals have similar dream really like my very own to know the truth very much more on the subject of this problem. I’m sure there are some more pleasant sessions ahead for folks who scan your blog post.

  3. Thanks for your own work on this blog. Ellie loves getting into investigation and it’s easy to understand why. We all hear all concerning the compelling medium you render practical information via this web site and invigorate participation from other individuals on the subject matter and our favorite daughter is without a doubt learning a whole lot. Take advantage of the rest of the year. You have been carrying out a first class job.

  4. I have to express my gratitude for your kind-heartedness in support of those people that have the need for assistance with this niche. Your real dedication to getting the message all through appeared to be definitely interesting and have frequently permitted men and women just like me to realize their ambitions. Your entire useful help and advice entails a lot to me and even further to my peers. Best wishes; from everyone of us.

  5. I not to mention my buddies happened to be viewing the best secrets on your web site while quickly developed an awful feeling I never expressed respect to the website owner for those strategies. All of the young boys had been absolutely very interested to learn them and have in effect really been making the most of them. Thank you for being simply helpful and then for settling on such very good tips millions of individuals are really needing to understand about. Our sincere regret for not expressing gratitude to earlier.

  6. I simply needed to say thanks once again. I am not sure the things that I would have achieved without the type of smart ideas revealed by you regarding that concern. It was before a horrifying issue for me, but seeing the very well-written strategy you handled that forced me to jump over delight. I will be grateful for this help and expect you know what an amazing job you were putting in training many people through the use of your web site. More than likely you have never met all of us.

  7. I would like to show some appreciation to the writer just for rescuing me from this particular dilemma. Right after researching throughout the search engines and seeing ways which were not helpful, I assumed my life was done. Living without the presence of answers to the issues you have solved by means of the article content is a crucial case, as well as ones that could have negatively damaged my entire career if I hadn’t encountered the website. Your understanding and kindness in playing with a lot of things was very helpful. I’m not sure what I would have done if I hadn’t come upon such a thing like this. I am able to at this time look forward to my future. Thank you so much for this impressive and result oriented help. I will not be reluctant to suggest your blog post to any individual who needs to have assistance on this subject matter.

  8. I wanted to post a quick remark in order to thank you for the superb points you are showing here. My time consuming internet lookup has at the end of the day been honored with reasonable information to talk about with my two friends. I would tell you that most of us visitors actually are very much fortunate to dwell in a wonderful place with very many brilliant people with useful tactics. I feel rather lucky to have used your entire website and look forward to tons of more fabulous times reading here. Thanks a lot once again for all the details.

  9. I happen to be writing to make you know of the exceptional encounter my girl went through reading through your webblog. She came to find plenty of things, which included what it is like to possess an incredible coaching heart to make the rest without hassle know precisely some specialized subject matter. You really surpassed our expected results. Thanks for giving the effective, trustworthy, edifying as well as fun tips about your topic to Gloria.

  10. Thank you so much for giving everyone an extraordinarily breathtaking opportunity to discover important secrets from this blog. It can be so beneficial plus full of a lot of fun for me personally and my office peers to search your web site really three times in one week to find out the latest secrets you have. And definitely, I’m certainly happy considering the brilliant concepts served by you. Selected 1 tips in this article are completely the most efficient we have all had.

  11. Thanks so much for giving everyone remarkably remarkable opportunity to read critical reviews from this blog. It’s usually very cool plus full of amusement for me and my office friends to search your web site at a minimum 3 times in 7 days to learn the fresh secrets you have. And of course, I’m just always amazed with all the outstanding inspiring ideas you give. Certain two facts on this page are surely the most effective we’ve had.

  12. I must show appreciation to this writer for bailing me out of this particular issue. Right after looking out throughout the world-wide-web and meeting strategies that were not productive, I was thinking my entire life was gone. Living devoid of the strategies to the difficulties you have fixed by means of your good post is a critical case, as well as the ones that could have badly damaged my entire career if I hadn’t noticed your web site. Your own talents and kindness in controlling all the details was very helpful. I don’t know what I would have done if I had not encountered such a stuff like this. It’s possible to at this time relish my future. Thanks so much for this specialized and sensible guide. I won’t be reluctant to suggest your web site to any individual who needs and wants guidance on this issue.

  13. I want to express my appreciation for your kind-heartedness for those who should have help on in this topic. Your very own dedication to passing the message all over had become incredibly important and has without exception enabled guys and women much like me to achieve their ambitions. This invaluable suggestions can mean so much to me and a whole lot more to my peers. Thanks a lot; from all of us.

  14. 865327 488728Hey, you used to write wonderful, but the last few posts have been kinda boringK I miss your super writings. Past several posts are just a bit bit out of track! come on! 828356

  15. I intended to compose you that bit of note so as to thank you so much again for all the wonderful thoughts you’ve featured on this site. It was certainly shockingly generous with people like you to supply publicly what exactly many of us might have made available as an ebook to get some cash for their own end, even more so considering that you might have done it in case you decided. The inspiring ideas as well worked as the easy way to recognize that other people have the identical fervor similar to my personal own to grasp a little more in terms of this problem. I am certain there are millions of more pleasant moments up front for those who read carefully your site.

  16. I’m also commenting to let you know of the terrific experience my friend’s princess enjoyed reading your webblog. She mastered plenty of issues, not to mention what it’s like to possess a marvelous helping style to make others effortlessly thoroughly grasp specific grueling topics. You undoubtedly exceeded her desires. Many thanks for supplying those warm and helpful, trusted, educational and cool guidance on the topic to Julie.

  17. My husband and i were very relieved John managed to complete his investigation from your ideas he had from your very own site. It’s not at all simplistic to simply always be offering facts that people today have been trying to sell. And now we fully understand we have the website owner to be grateful to because of that. The type of explanations you have made, the simple blog menu, the friendships your site assist to foster — it is everything amazing, and it’s leading our son and our family reckon that that article is entertaining, and that’s wonderfully indispensable. Many thanks for the whole thing!

  18. I want to voice my love for your kindness for men and women that have the need for assistance with this important area of interest. Your special commitment to getting the message up and down has been really productive and has consistently encouraged guys just like me to attain their desired goals. The warm and helpful guide entails so much to me and still more to my colleagues. Thanks a lot; from all of us.

  19. 391004 530899Spot on with this write-up, I genuinely suppose this internet web site needs rather more consideration. most likely be once a lot more to learn considerably a lot more, thanks for that info. 599060

  20. Thanks so much for giving everyone an extraordinarily memorable chance to read from this web site. It’s always very excellent and also full of a lot of fun for me and my office mates to visit your website at the very least three times in one week to see the newest issues you will have. And indeed, I am also at all times pleased for the impressive things you serve. Some 2 areas in this posting are essentially the very best we have all had.

  21. I want to point out my admiration for your generosity giving support to those individuals that really want guidance on this important niche. Your personal commitment to passing the message along had become exceedingly effective and has constantly encouraged most people like me to achieve their desired goals. Your own helpful suggestions can mean this much a person like me and even further to my colleagues. Regards; from everyone of us.

  22. 688820 325974When I initially commented I clicked the «Notify me when new comments are added» checkbox and now each time a comment is added I get several e-mails with the same comment. Is there any way you can remove me from that service? Many thanks! 102555

  23. I enjoy you because of each of your work on this site. My mother loves setting aside time for research and it’s simple to grasp why. Almost all hear all regarding the powerful medium you offer very helpful tricks through this blog and therefore strongly encourage contribution from other individuals on that area of interest while my simple princess is now studying a whole lot. Take pleasure in the remaining portion of the new year. You are conducting a great job.

  24. My husband and i have been absolutely ecstatic Jordan managed to conclude his researching through the precious recommendations he was given from your very own web pages. It’s not at all simplistic just to be releasing tactics that many many others may have been making money from. Therefore we know we have got the blog owner to thank because of that. These illustrations you’ve made, the straightforward blog navigation, the relationships your site aid to promote — it’s all fabulous, and it is assisting our son in addition to the family believe that that article is amusing, which is highly indispensable. Many thanks for all the pieces!

  25. My wife and i felt really happy that John managed to conclude his investigation from your ideas he received from your very own web page. It’s not at all simplistic just to choose to be offering strategies which many people might have been selling. We really know we’ve got the blog owner to give thanks to for this. All of the explanations you’ve made, the simple site menu, the friendships your site assist to engender — it is mostly unbelievable, and it’s really helping our son in addition to our family believe that the subject is enjoyable, which is certainly tremendously mandatory. Thank you for all!

  26. I must express my appreciation to you for rescuing me from this type of incident. After surfing around throughout the the web and seeing recommendations that were not powerful, I figured my entire life was over. Existing without the approaches to the problems you have sorted out all through your entire short article is a critical case, as well as ones which may have in a wrong way affected my entire career if I had not encountered your web page. Your actual know-how and kindness in touching the whole thing was tremendous. I am not sure what I would’ve done if I had not come across such a point like this. I am able to at this point look ahead to my future. Thanks a lot very much for your professional and amazing help. I will not be reluctant to suggest the sites to any person who should get guidance on this situation.

  27. My wife and i were so thrilled when Louis managed to finish up his investigations through the entire ideas he acquired from your very own blog. It’s not at all simplistic just to continually be giving out techniques that most people have been trying to sell. Therefore we remember we have got the website owner to thank for that. The explanations you have made, the straightforward web site menu, the friendships you will make it easier to instill — it’s everything amazing, and it’s really facilitating our son and the family recognize that that article is brilliant, and that’s exceptionally indispensable. Thanks for everything!

  28. I not to mention my guys appeared to be checking out the best secrets and techniques on your web site then the sudden I got a horrible suspicion I never expressed respect to the web blog owner for those tips. The boys ended up as a result very interested to read them and already have quite simply been making the most of them. Many thanks for indeed being very considerate and also for deciding upon this kind of beneficial subject matter most people are really desperate to learn about. Our own sincere regret for not expressing gratitude to you earlier.

  29. I am also writing to make you understand what a exceptional discovery my cousin’s princess went through reading through your web site. She mastered too many issues, not to mention what it’s like to have an ideal coaching nature to get the rest easily grasp various multifaceted subject matter. You truly did more than our own expectations. Thank you for displaying these valuable, healthy, edifying and as well as cool tips about your topic to Ethel.

  30. I have to show my thanks to the writer just for bailing me out of this particular predicament. Just after looking through the internet and getting techniques which are not pleasant, I assumed my life was done. Being alive without the solutions to the issues you’ve sorted out through your posting is a critical case, and the kind that would have negatively affected my entire career if I hadn’t discovered your blog post. That know-how and kindness in dealing with all the stuff was valuable. I am not sure what I would have done if I hadn’t discovered such a stuff like this. It’s possible to now relish my future. Thanks so much for your high quality and result oriented guide. I won’t be reluctant to suggest the blog to anybody who should get direction about this issue.

  31. I wish to voice my gratitude for your kind-heartedness for folks who must have help with this important question. Your very own dedication to getting the solution throughout was particularly productive and has all the time made people just like me to attain their ambitions. Your invaluable instruction entails a great deal to me and still more to my mates. Many thanks; from each one of us.

  32. I together with my pals were found to be looking at the best hints located on your website and the sudden developed an awful feeling I had not thanked you for those strategies. These young boys had been absolutely happy to learn them and have now quite simply been taking advantage of these things. We appreciate you being indeed kind and for deciding on such incredibly good ideas millions of individuals are really desirous to be informed on. My personal honest apologies for not expressing appreciation to earlier.

  33. I am also writing to let you be aware of of the really good encounter my friend’s girl found studying your web page. She learned a lot of issues, which included what it’s like to have an incredible giving mood to get many others with ease understand some complex subject areas. You truly surpassed visitors’ expectations. I appreciate you for distributing the productive, trusted, edifying and in addition fun tips about the topic to Ethel.

  34. I definitely wanted to make a quick note in order to say thanks to you for the superb facts you are placing at this website. My extensive internet investigation has at the end of the day been honored with brilliant know-how to talk about with my companions. I would repeat that we readers are very much fortunate to live in a great network with very many awesome individuals with valuable tips. I feel extremely blessed to have discovered your web page and look forward to many more pleasurable times reading here. Thank you again for everything.

  35. I wish to express some appreciation to this writer for bailing me out of this type of crisis. After browsing throughout the the net and obtaining tricks which were not pleasant, I assumed my life was well over. Being alive without the approaches to the problems you’ve sorted out through your main site is a critical case, as well as ones that could have adversely affected my entire career if I had not noticed your web page. The knowledge and kindness in controlling every part was crucial. I am not sure what I would have done if I had not come upon such a thing like this. I’m able to at this point relish my future. Thanks a lot very much for the high quality and sensible guide. I won’t be reluctant to refer the blog to anyone who requires recommendations about this area.

  36. Thank you so much for providing individuals with an extraordinarily nice possiblity to read articles and blog posts from this website. It is often so pleasurable and also jam-packed with amusement for me and my office peers to search your site at a minimum thrice every week to study the new tips you will have. And of course, we are certainly contented with your very good strategies you give. Certain two ideas in this post are unequivocally the finest I’ve ever had.

  37. Thank you so much for providing individuals with an extraordinarily special chance to read articles and blog posts from this web site. It is often very fantastic and jam-packed with a good time for me personally and my office colleagues to visit your site no less than thrice in a week to find out the newest guides you have. And of course, I am always pleased with your astonishing ideas you serve. Selected 2 ideas on this page are indeed the finest we have all had.

  38. I want to convey my respect for your kindness in support of those individuals that should have help with this particular question. Your personal dedication to getting the message all around turned out to be quite important and has specifically encouraged associates like me to get to their objectives. Your own helpful facts means a great deal a person like me and extremely more to my mates. Many thanks; from everyone of us.

  39. I and also my friends were actually reading through the excellent tips and tricks from your web site while immediately developed a terrible feeling I had not thanked the web blog owner for those techniques. All of the young boys are already so happy to study all of them and have now clearly been taking pleasure in these things. I appreciate you for turning out to be well helpful and for opting for these kinds of incredibly good guides millions of individuals are really desirous to learn about. My very own honest regret for not expressing gratitude to sooner.

  40. 639548 517725This douche bag loves his illegal bretheren because hes a itiaen with the world and we ought to be ashamed of ourselves I got news for you Asswipe get your asswiping ass back to the craphole exactly where you came from with all of your illegal beaners 449851

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *