Big - Nutrition Tips

In the industrialized countries about 40% of food energy are taken from fat, of which over 60% of saturated fats. This is much too much and, among other things, “Metabolic lichen syndrome, obesity, diabetes, lipid metabolism disorders, high blood pressure and arteriosclerosis.

The most important measure dietary fat is therefore a reduction to less than 30% of food energy, recommended a maximum of 1 gram per kilogram of body weight (relative to the normal weight) also 50 - 80 grams per day. The actual average fat consumption in Germany is heavily overvalued and is about 130 grams per day.

What should fatty acids in dietary fat?
The fat percentage of 25 to 30% of the total consumption should contain:

* Not more than 1 / 3 saturated fatty acids
* At least 1 / 3 mono-unsaturated fatty acids
* Not more than 1 / 3 several unsaturated fatty acids, an omega-6 to Omega-3 fatty acid ratio of less than 5:1

Quality and chemical composition is more important than the quantity strict Note!

What options are there to save fat?
Choose low-fat cooking methods such as steaming, Duns ten, barbecue, in foil or in Roman cooking pot, Schooner on a wok, heat oil with little.

Always use a little vegetable broth and little fat to cook, so that the food is not only with oil, but also tastier, calorie earner fully absorb broth.

They thick nesses sauces instead of butter or cream Schwa goners with purée ten vegetables such as potatoes or pumpkin (cooked) or with tomato (raw or cooked). There are many tasty and creative opportunities for fine sauces.

They invent low-fat bread rubbers with grilled vegetables, salads and fresh bread cheese or lean coverings. Spread mustard, tomato or avocado as a basis to the sandwich.

An example of the influence of Preparation boiled potatoes contain only 0.1% fat, fried potatoes about 15% and potato chips up to 40% fat.