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| Do Fats Fit Into A Healthy Dinner Recipe? |
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| 作者：Deborah … 文章来源：不详 更新时间：2008-2-12 20:18:16 | 【字体：小 大】 |
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If you鈥檙e like me you are often looking for a quick and healthy dinner recipe, but you are concerned about the amount of fat in some choices. However, fats are essential to the proper functioning of our bodies. Among other things, fats help maintain cell membrane integrity and they help nerve transmission and nutrient absorption.
However, if consumed in excess quantities, fats can lead to weight gain, heart disease and various types of cancer. Be aware that not all fats are alike. Some fats contribute to our well-being and some can be quite harmful, increasing the risk of developing heart disease.
So your (quick) healthy dinner recipe should contain a certain amount of fat. But how much fat do we need exactly? The Zone, a popular diet, suggests that the calories we consume should come from carbohydrates, proteins and fats in the following proportion: 40%, 30% and 30%, respectively. We don鈥檛 necessarily have to drastically follow this advice; it should only serve as a general reference. The key is to replace the bad fats in our meals with good ones.
Here is a quick review of the different types of fat.
* Saturated Fats
Saturated fats cause an increase of blood cholesterol and LDL cholesterol, which are the bad cholesterol. Products that have high saturated fat content include meat, eggs, dairy products and seafood. A few plant foods, like coconut oil, palm kernel oil and palm oil also contain high amounts of saturated fats.
* Trans Fats
Trans fatty acids are the result of the industrial process of "hydrogenating" liquid oils. This process was devised in an attempt to make food products last longer. Trans fats are commonly found in packaged foods, in commercially fried food (e.g., French fries), in packaged snacks (e.g., microwaveable popcorn), and in hard stick margarine and vegetable shortening.
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