The daily norm of vegetable oil. How to use vegetable oils so as not to harm your health

Recipes of the majority national cuisines include the abundant use of vegetable oils. The Mediterranean is characterized by the use olive oil cold-pressed, sunflower oil is more familiar to Russians. The calorie content of these products is slightly different from each other, in the sunflower oil beloved by all, it is 15 kcal higher, but it contains an order of magnitude more vitamin E than in the Mediterranean counterpart. With moderate consumption, sunflower oil has a beneficial effect on the human body.

The storage of the most useful fatty acids and fat-soluble vitamins - sunflower seed oil - is necessary to maintain youth and attractiveness. No wonder the ancients called it a product of health and longevity.

Useful properties and calorie content of sunflower seed oil

The canons of classical dietetics say that the most successful combination of animals and vegetable fats that have a beneficial effect on human health, the following proportion is considered: 20 percent of the animal product and 80 percent of oils obtained from plants. Sunflower oil has become the most accessible source of unsaturated fats and vitamins today. The calorie content of this useful product is quite high due to great content it contains vegetable fat (99.9 percent). It is 899 kcal. People who calculate the energy value of daily consumed products should not be afraid of such a high figure. Since the daily amount of popular oil, which nutritionists recommend to cover the deficiency of fatty acids and vitamins, is small.

Daily intake of sunflower oil

In a diet for weight loss, 30% should be fat and 60% carbohydrates. Moreover, the main share (60-70% of the total amount of vegetable oil) is unrefined sunflower oil - the most useful product with all vitamins and microelements preserved in it after processing. It differs from others in the presence of a dark shade, acceptable sediment and a pronounced aroma. roasted sunflower seeds. They can fill vegetable salads, but this product is unsuitable for the heat treatment of food. Not a single experienced housewife will dare to fry fish, meat or vegetables in such oil, since in a hot frying pan it splashes, foams, burns, and also gives bitterness ready meal. Better for frying refined oil sunflower, the calorie content of which does not differ from the nutritional value of other types of this product (899 kcal). This oil is pale yellow in color, it is transparent, does not have a specific smell and taste of sunflower.

Calorie content - 899 kcal

Marketing ploys about the absence of cholesterol in vegetable fats make nutritionists smile - cholesterol is found only in animal products. In pursuit of profit, even sunflower oil is often labeled with such inscriptions.

Calories: 1 tablespoon sunflower oil

For another calculation option, take a standard spoon Russian production- 18 ml. If 100 ml contains 92 g of sunflower oil, then its energy value is 827 kcal. How to determine how nutritious sunflower oil is? Calorie per tablespoon of this the most useful product equal to 18x8.27 kcal = 148.9 kcal. For everyone who strictly monitors the nutritional value of their diet, nutritionists recommend not to exceed the daily intake of vegetable fats, including sunflower oil.

A couple of tablespoons a day can completely cover the daily requirement of fat-soluble vitamins A, D and E, vitamin F not synthesized by our body and others. important elements. How else can you measure the energy value that sunflower oil has?

Calories: 1 teaspoon sunflower oil

Quite often losing weight people when refueling vegetable salads interested in the question, what is the calorie content of sunflower oil from a teaspoon. This popular device weighs approximately 5 g. By simple calculations, you can also calculate how many calories you can get from a teaspoon of sunflower oil: 8.99 kcal x 5 g \u003d 45 kcal.

Output

In most recipes for strict diets, the authors require a categorical rejection of any type of fat. They motivate him by the fact that the calorie content of sunflower oil is prohibitive, in order to process 1 g of the product, you will have to spend 9 kcal in the gym. But a deficiency in fat-soluble vitamins can cause significant harm with such a diet. Without vitamin D, the condition of the joints, nails, teeth and hair worsens. "Beauty vitamin" E is responsible for moisturizing, youthfulness and healthy appearance of the skin, vitamin A - for its regeneration. These vitamins are soluble only in fat. Knowing how many calories sunflower oil, you can regulate your diet without giving up such a useful product.

It is called vegetable oil because it is obtained from fruits, seeds, roots and other parts of plants. They consist of complex glycerols, waxes, phosphatides, free fatty acids, vitamins and other substances that give the oil its color, taste and smell.

Vegetable oil contains substances that are not synthesized in the human body. These are linoleic acid, linolenic acid - unsaturated fatty acids, with the help of which cell membranes are built, as well as phospholipids, which are the main component of these membranes. Therefore, you can imagine how useful this product is for the body. Not without reason since ancient times vegetable oils were both a medicine, and a product, and a means to maintain beauty. To our times, recipes for healing, rejuvenation with the help of various types of vegetable oils.

They say that you can’t spoil porridge with butter, but even vegetable oil should be consumed in moderation. The point is that different vegetable oils consist of different types fats: monounsaturated, saturated and polyunsaturated. Each type of fat has specific properties. Speaking of quantity vegetable oil per day for one person, then it should be 10% of the fat received per day.

Refined fats are harmful to the body, so they should not be carried away. As always, everything natural is better. Useful vegetable fats include oil from nuts, seeds, avocados and other fruits.. Refined and most polyunsaturated fats can be classified as harmful. To navigate the variety of vegetable oils and understand which one suits us best, consider brief characteristics different types vegetable oils.

Sunflower oil is the most popular. It contains vitamins A, D, E and F, as well as useful minerals. It is well absorbed, helping the body overcome diseases such as atherosclerosis, diseases of cardio-vascular system and cerebrovascular problems.

IN folk medicine sunflower oil is used in the treatment of thrombophlebitis, toothache, chronic diseases gastrointestinal tract, as well as the entire excretory system. In cosmetology, it is used to prepare face and body masks, as well as compresses.

The most useful is unrefined sunflower oil, because. it retains all the useful substances. However, frying, if there is such a need, is better on refined.

Corn oil is valued for its beneficial unsaturated fatty acids., which are actively involved in metabolic processes, as well as for phosphatides, which are part of cell membranes and contribute to the accumulation of protein in the body. Corn oil does not allow harmful cholesterol to be deposited on the walls of blood vessels.

When it is used, nervous tension and fatigue decrease, fermentation in the intestines slows down, metabolism and working capacity improve, and the tone of the body as a whole increases. It is very useful for the gallbladder, because it enhances the contraction of its walls.

Corn oil is used as an auxiliary dietary remedy for the prevention of the following diseases: general and regional atherosclerosis, obesity, obliterating diseases of the arteries in diabetes etc. You can fry on it, but on low heat - this way it preserves vitamins better.

Olive oil is a well-known health and rejuvenation remedy.. It consists of unsaturated fats (fatty acids), which is why it actively lowers blood cholesterol levels, helps prevent cardiovascular diseases, as well as diabetes and obesity. It is choleretic, regenerating, anti-inflammatory and analgesic. Olive oil does not release carcinogens when heated, so it is ideal for frying.

It can be successfully used to prevent aging of the body. In addition, it is able to prevent oncological diseases, because. has a strong antioxidant effect. Olive oil is also used for gastrointestinal diseases and is a choleretic agent.

Sea buckthorn oil is one of the most useful products. This is the richest source natural vitamins. For example, it contains more vitamin E than in all fruits and berries known in Russia. It also contains carotene (provitamin A) and carotenoids, vitamins (E, C, B1, B2, B6, F, P), folic acid, organic acids, flavonoids (rutin), tannins, many macro- and microelements.

One of the features of this oil is the removal of salts of heavy metals from the body. It perfectly heals wounds and heals burns, as well as mucous membranes. Another advantage of sea buckthorn oil is the ability to activate the exocrine activity of the pancreas, inhibit the secretion of gastric juice, and protect cell membranes from the harmful effects of chemical agents.

In addition, sea buckthorn oil has an anti-sclerotic effect, improves the functioning of the cardiovascular system, normalizes fat, protein and cholesterol metabolism and the thyroid gland, and normalizes liver function.

Rosehip oil is composed of esters of lauric, myristic, palmitic and stearic acids.. It has antiseptic, wound healing, astringent, tonic and cleansing properties. It is used in the treatment of dry skin, eczema and burns. Rosehip oil is able to rejuvenate, regenerate, smooth, increase skin elasticity and firmness, and normalize the functioning of the sebaceous glands. The oil eliminates skin irritation, inflammation and peeling, as well as a prominent vascular pattern.

Rosehip oil is a mild but powerful anti-depressant that eliminates indecision and instills self-confidence.

This is a well-known multivitamin, general strengthening and increasing the body's resistance, which is used for hypo- and beriberi, atherosclerosis, various infectious diseases, burns of varying degrees, frostbite, shallow wounds, hemophilia and bleeding.

According to its biological value, flaxseed oil is in first place among all edible oils.. It contains 46% of vitamin F (it is not synthesized in the body), as well as valuable unsaturated acids and a large number of such necessary vitamins A and E. Flaxseed oil is a "living product" that must be protected from exposure to high temperatures.

Flaxseed oil is called the "chimney sweep" of the body, because it prevents vascular disease and the formation of blood clots. Therefore, the constant use of flaxseed oil helps to prevent heart and vascular diseases (the occurrence of a stroke reduces by 30%). With its help, they carry out the prevention of breast cancer and achieve relief of the course of premenstrual syndrome and premenopause. It is very useful for skin and hair, actively promotes the healing of damaged tissues. In folk medicine, flax oil is used for worms, heartburn, and various ulcers.

Milk thistle oil is a valuable food product and effective remedy for the prevention of many diseases. It includes the richest complex of biologically active substances: flavonoids, essential higher fatty acids, carotenoids, vitamins A, B, E, K, antioxidants. It has a special component - silibinin, which helps to strengthen and regenerate liver cells.

With its help, they treat the liver and biliary tract, remove toxic substances from the body, and lower the level of cholesterol in the blood.

It can have a normalizing effect on the work of the gastrointestinal tract, remove constipation and help in the treatment of hemorrhoids. In addition, milk thistle oil increases the strength and elasticity of capillaries, significantly improves their permeability, and therefore reduces the risk of cardiovascular disease.

Soybean oil: composition, benefits and properties. Application of soybean oil
Rice oil: composition, properties, benefits and applications

Pumpkin seed oil: composition, properties and useRapeseed oil: composition, properties, harm and use

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The recipes of most national cuisines include the abundant use of vegetable oils. For the Mediterranean, the use of cold-pressed olive oil is typical, for Russian, sunflower oil is more familiar. The calorie content of these products is slightly different from each other, in the sunflower oil beloved by all, it is 15 kcal higher, but it contains an order of magnitude more vitamin E than in the Mediterranean counterpart. With moderate consumption, sunflower oil has a beneficial effect on the human body. A store of the most useful fatty acids and fat-soluble vitamins - sunflower seed oil - is necessary to maintain youth and attractiveness. No wonder the ancients called it a product of health and longevity.

The advantages endowed with sunflower oil, which distinguish it favorably from fats of animal origin, are: stimulation of metabolic processes in the body, normalization of the endocrine and reproductive systems, prevention of disorders and diseases of the gastrointestinal tract, as well as the liver and respiratory system; memory improvement, prevention of the appearance and development of atherosclerotic process, reduction of cholesterol in the blood; strengthening immunity and improving the protective functions of the body. The canons of classical dietology say that the most successful combination of animal and vegetable fats that have a beneficial effect on human health is considered to be the following proportion: 20 percent of the animal product and 80 percent of oils obtained from plants. Sunflower oil has become the most accessible source of unsaturated fats and vitamins today. The calorie content of this healthy product is quite high due to the high content of vegetable fat in it (99.9 percent). It is 899 kcal. People who calculate the energy value of daily consumed products should not be afraid of such a high figure. Since the daily amount of popular oil, which nutritionists recommend to cover the deficiency of fatty acids and vitamins, is small.

Answering the question of how much vegetable oil can be eaten per day so as not to get better, sports nutrition experts and dietitians say that no more than two (maximum three) tablespoons per day. The same amount includes sunflower oil. Its calorie content in this case will not exceed 300-450 kcal per day. This figure is well within the norms for the use of healthy fats, designed for losing weight people. In a diet for weight loss, 30% should be fat and 60% carbohydrates. Moreover, the main share (60-70% of the total amount of vegetable oil) is unrefined sunflower oil - the most useful product with all vitamins and microelements stored in it after processing. It differs from others in the presence of a dark shade, acceptable sediment and a pronounced aroma of roasted seeds. They can fill vegetable salads, but this product is unsuitable for the heat treatment of food. Not a single experienced housewife will dare to fry fish, meat or vegetables in such oil, since in a hot frying pan it splashes, foams, burns, and also gives bitterness to the finished dish. For frying, refined sunflower oil is better, the calorie content of which does not differ from the nutritional value of other types of this product (899 kcal). This oil is pale yellow in color, it is transparent, does not have a specific smell and taste of sunflower.

On the labels of bottles with sunflower oil, the calorie content of the product is often indicated per 100 g. It is 899 kcal. Most of the used oils obtained from plants - linseed, corn, sesame, coconut and sunflower oil - have approximately the same calorie content per 100 grams - 898-899 kcal. And only cold-pressed olive oil gives the body 884 kcal. Marketing ploys about the absence of cholesterol in vegetable fats make nutritionists smile - cholesterol is found only in animal products. In pursuit of profit, even sunflower oil is often labeled with such inscriptions.

On online forums, people often discuss the issue of the calorie content of sunflower oil in a tablespoon. It can be determined based on two parameters: the volume of a spoon or its weight. The volume of the working part of the spoon (scoop) can vary between 18-20 ml, and the capacity of the device measuring 7x4 cm in grams is 17 g. One gram of sunflower oil contains 8.99 kcal. The weight of a spoon can be taken as generally accepted, or you can measure it using a kitchen scale individually. The difference between a dry spoon and a full sunflower oil can be from 12 to 17 g. The result can be multiplied by 8.99 kcal and get the final figure for the energy value of the product in your kitchen (from 108-153 kcal). For another calculation option, they take a standard Russian-made spoon - 18 ml. If 100 ml contains 92 g of sunflower oil, then its energy value is 827 kcal. How to determine how nutritious sunflower oil is? The calorie content in a tablespoon of this most useful product is 18x8.27 kcal = 148.9 kcal. For everyone who strictly monitors the nutritional value of their diet, nutritionists recommend not to exceed the daily intake of vegetable fats, including sunflower oil. A couple of tablespoons a day can completely cover the daily requirement of fat-soluble vitamins A, D and E, vitamin F, which is not synthesized by our body, and other important elements. How else can you measure the energy value that sunflower oil has?

In most recipes for strict diets, the authors require a categorical rejection of any type of fat. They motivate him by the fact that the calorie content of sunflower oil is prohibitive, in order to process 1 g of the product, you will have to spend 9 kcal in the gym. But a deficiency in fat-soluble vitamins can cause significant harm with such a diet. Without vitamin D, the condition of the joints, nails, teeth and hair worsens. "Beauty vitamin" E is responsible for moisturizing, youthfulness and healthy appearance of the skin, vitamin A - for its regeneration. These vitamins are soluble only in fat. Knowing how many calories are in sunflower oil, you can regulate your diet without giving up such a useful product.

Vegetable oils are a favorite dressing for fresh salads, the most handy product for frying, an excellent component of most dishes. However, can they be used in diets? And how many calories are in sunflower oil?

Sunflower oil, indeed, is indispensable, and even despite the fact that today many people, paying tribute to fashion, prefer olive oil, every housewife has it in the kitchen. Regardless of how sunflower oil is produced, and this can be pressing and extraction, it contains a large amount of useful substances. Among them special attention deserves vitamin F, which is necessary for the normal functioning of the human cardiovascular system, prevents the development of atherosclerosis and improves tissue nutrition. Vitamins A, D and E, which are also part of sunflower oil, have beneficial effect on human skin and hair.
Speaking about the benefits of sunflower oil, we can say that it is the main supplier of vegetable fats, which compare favorably with fats of animal origin. Vegetable fats stimulate metabolic processes in the body, normalize the work of the endocrine and reproductive systems of a person. Vegetable oil is used to treat several diseases, including diseases of the gastrointestinal tract. If you care about your health and do not want to have extra pounds, experts recommend including up to 80% vegetable fats in your daily diet. It cannot be said that sunflower oil is low-calorie product, however, it can even be added to the composition diet food given the small amount of its consumption.

Choice of vegetable oil:

You need to see if there is sediment in the bottle - its presence indicates oxidation. Such a product gives off bitterness and foams when heated; Shelf life of unrefined oil - two months, refined - four months; you should not pay attention to the inscription on the label - “without cholesterol”, in any vegetable oil it is not at all; No need to store the oil in the light, in heat: it quickly deteriorates. The place for it is in the refrigerator.

When calculating the calorie content of any product, and many Russians are doing this today, we want to know how many calories are contained in 100 grams of the product, as for vegetable oil, it is more important to know how many calories are in a spoonful of sunflower oil, since that is how much of it is often consumed for cooking salads and frying. 100 grams of sunflower oil contains 899 kcal, while the vegetable fat content reaches 99.9%. At first glance, this is a lot, however, knowing how many calories are in a teaspoon of sunflower oil, you can use it without fear for your health. A teaspoon contains approximately 4 grams of the product, which means that the number of calories in this amount of sunflower oil is 36 calories.

If you decide to go on a diet, then you should consult a specialist who may advise you to stop consuming it, because the products can be steamed or in the oven. Knowing how many calories in a tablespoon of sunflower oil, which is 14-17 grams, contains from 120 to 150 calories, you yourself must decide whether to add it to the salad, or refrain. If you decide not to give up sunflower oil, in principle, we recommend using refined oil for frying, and it is better to consume an unrefined product raw, since harmful carcinogens are released during frying. According to experts, it is in unrefined oil that contains the greatest amount of useful substances.

For another calculation option, they take a standard Russian-made spoon - 18 ml. If 100 ml contains 92 g of sunflower oil, then its energy value is 827 kcal. How to determine how nutritious sunflower oil is? The calorie content in a tablespoon of this most useful product is 18x8.27 kcal = 148.9 kcal. For everyone who strictly monitors the nutritional value of their diet, nutritionists recommend not to exceed the daily intake of vegetable fats, including sunflower oil. A couple of tablespoons a day can completely cover the daily requirement of fat-soluble vitamins A, D and E, vitamin F, which is not synthesized by our body, and other important elements. How else can you measure the energy value that sunflower oil has?

Quite often, people who lose weight when dressing vegetable salads are interested in the question of what is the calorie content of sunflower oil from a teaspoon. This popular device weighs approximately 5 g. By simple calculations, you can also calculate how many calories you can get from a teaspoon of sunflower oil: 8.99 kcal x 5 g \u003d 45 kcal.

Oil can be obtained in two ways:

pressing- mechanical extraction of oil from crushed raw materials. It can be cold and hot, that is, with preliminary heating of the seeds. Cold-pressed oil is the most useful, has a pronounced smell, but cannot be stored for a long time. extraction- extraction of oil from raw materials using organic solvents, it is more economical, as it allows you to extract the oil as much as possible.

The oil obtained in one way or another must be filtered - it turns out crude oil. Then it is hydrated (I process hot water) and neutralize (calorizer). After such operations, unrefined oil is obtained. Unrefined oil has a slightly lower biological value than raw, but is stored longer.

Refined oil is processed according to a complete refining scheme that ensures the longest possible shelf life, transparency and lack of taste. Biologically, refined oil is less valuable.

The composition of sunflower oil includes linoleic and linolenic unsaturated fatty acids that are not synthesized in the body. These acids are called vitamin F or essential acids. The need for them for a person is even higher than for other vitamins.

Unsaturated fatty acids are involved as an obligatory component in the formation of cell membranes and sheaths of nerve fibers (calorizator). They have the ability to remove cholesterol, forming easily oxidized esters with cholesterol, have a normalizing effect on the walls of blood vessels and can be considered among the means of preventing atherosclerosis, myocardial infarction and other diseases of the cardiovascular system.

Sunflower oil also contains vitamins: A, D and E.

Unrefined sunflower oil is the most useful, since it retains all natural components: vitamins A, E and other biologically active substances, so it can and should be consumed in its “raw” form.

Vegetable oil

Good afternoon, my dear readers! How do you feel about vegetable oil? Surely, you buy in a store for frying or salad dressing.

Have you thought about which oil is more useful and important for healthy eating which will give your body more healthy fats and essential amino acids.

So let's look at which vegetable oil is best for you!

The benefits of vegetable oil for the body

Scientists have proven that for vigor of the mind, you need to eat two tablespoons of vegetable oil every day. It's all about vitamin F, which helps fight cholesterol deposition in blood vessels (including the smallest capillaries that feed the brain), as well as oleic acid, which is involved in building cell membranes.

It helps to update and restore damaged cells of the nervous tissue. That is, it is responsible for the rejuvenation of our “little gray cells” - neurons, the Norwegian Brain Institute came to this conclusion.

Also, vegetable oils are rich in important fat-soluble vitamins A (needed for skin, vision and) and E (protects against infections).

How many calories are in vegetable oil?

Vegetable oils are high in calories : 100 grams - 900 kcal.

Two tablespoons - 150-180 kcal.

How much vegetable oil can you eat per day?

According to nutritionists daily rate unrefined vegetable oil per day for an adult 20-30 gr. or one and a half tablespoons.

If you are on a strict diet (and with cholelithiasis), you can eat one tablespoon a day, but you should not completely refuse sunflower or olive oil so as not to deprive the body of vitamin E and unsaturated acids, 6 and 9. They are still in fish and nuts .

Use refined oils only for frying, season salads, cereals, main dishes unrefined. Only they are rich beneficial acids. It is also advisable to buy oils that have not passed heat treatment i.e. cold pressed. So what is the healthiest oil?

Rating of the most useful vegetable oils

Olive oil

Pay attention to the acidity, which should be indicated on the label. The lower it is (from 0.2 to 0.8%), the higher quality oil.

Even in ancient Greece, it was called "liquid gold". It contains the most oleic acid. When heated, olive oil does not form carcinogens.

Sunflower oil

The best source of lecithin. Helps to form nervous system child, and in adulthood it supports the activity of the mind, restores strength during and stress. Sunflower is a champion in the content of vitamin E, which is needed so that it does not crumble and the skin is not pale and dry.

Corn oil

Most effectively regulates the exchange of cholesterol in the body. Helps break down "bad" hard fats.

IN corn oil contains derivatives of phosphorus-phosphatides, which are very useful for the brain, as well as nicotinic acid (vitamin PP), which regulates the conduction of the heart.

For example, American nutritionists began to recommend that people over 60 cook not with sunflower oil, but with corn oil.

Mustard oil

Due to its bactericidal properties, it helps to keep the freshness of the products seasoned with it longer. It has a warming property, inhalations with it are good for bronchitis (heat in a water bath to 60 degrees and inhale the fumes).

It is not worth using it daily for food: mustard oil contains erucic and eicosenoic acids, which are not broken down by our digestive enzymes.

Linseed oil

Helps to remove toxins from the liver. And the content of Omega-3 is superior to fish oil. Contains the antioxidant thioproline, which neutralizes nitrates.

So, if you are not sure that this muck has not made its way into your salad of cucumber-tomatoes, add a little linseed oil to the dressing.

True, it oxidizes very quickly and has a rather specific taste, so it is better to buy it in small bottles, do not keep it open for more than a week, and mix it with olive or sunflower for food.

pumpkin seed oil

There is more zinc in it than in seafood. And zinc is male power Helps testosterone production. So if you are planning an erotic dinner, buy a bottle of pumpkin oil.

Buy butter The store is simply disgusting. Residents of the village of Pozharishche in the Vologda Region are absolutely sure of this. Well, as proof, they offer everyone who wants to taste the medley - that's what they call in these parts homemade butter.

Reporting by Andrey Kuznetsov.

Neighbors Galina Klyzhenko and Anna Klementieva are now making a "mash" - this is how homemade butter is called in the village of Pozharishche. The recipe is simple: thicker sour cream, deeper cast iron, and more patience.

Galina Klyzhenko: “If the sour cream is fresh, it will take more time.

Before making butter, housewives skimmed cream for a whole week and collected sour cream in a large cast iron. What happened was stored in a cold cellar for several days. Only then they poured it into "nosniks" - that's what they call a special clay pot for oil - and began to churn.

Real rustic butter is made either from heavy cream, or from sour cream. If you stir continuously for half an hour, the yellow thick oil remains at the bottom, the liquid - buttermilk - can be drained.

Pozharishchensky old-timers say that they used to make their own oil here in every house. Anna Pavlovna recalls how her parents went to work, and her, five-year-old girl, was left at home to shoot down the "mash".

Anna Klementieva: “The little one still did, they did a lot in such big “rozlevs.” They will leave me to interfere, it doesn’t interfere with me, it doesn’t interfere - everything is liquid, I’ll take it and pour it out, and I’ll go to the river to swim. so you don't want it anymore."

To liquid sour cream strayed faster, they add a little to it finished oil. Washed and cooled "mash" at least now serve on the table. To keep the oil longer, it can be steamed in a Russian oven, and on "shangi" - as they call it here fluffy pancakes, yes with melted mash - it’s not a shame to invite guests.

Butter is also prepared in the house next door. But not for a treat, but as a medicine. Appolinaria Fedorovna noticed a long time ago - a good "mess" from any ailments helps.

Appolinaria Klementieva: "It is both tasty and healthy, and it is very good for the human body. Both from the liver and from the lungs."

Instead of potions and pills, she has homemade oil mixed with honey and aloe. And no costs - after all, everything is their own, rustic. And why, the pensioner wonders, do young people go to the store to buy butter?

Oleg Konshin: “Butter is being made less now, because there are fewer cows. We now have 15 cows, and if there were more, I think they would do everything. purchased oil There's no comparison, of course."

The Vologda Museum has been collecting the secrets of village oil for several decades. So he was shot down in small farms. Industrial model - Oak barrel mechanical drive - such devices were only in large oil-pressing artels.

Nadezhda Ostretsova, Head of the Department of Milk and Dairy Products Technology at the Vologda Dairy Academy: "We needed 40 liters of cream - that's 400-500 liters of milk."

In the Conflagration, the tool is simpler, and even exact recipe there is no oil - only stories that are passed down from generation to generation, and the "mix" still turns out delicious. How else, say the villagers, because while cows are grazing in the meadow, their oil will not be transferred here.

Presenter: You can’t spoil porridge with butter. We all know this proverb from childhood. However, as nutritionists assure, it is better not to overdo it with this product. So how much oil should be eaten per day so that there are no problems with the heart and blood vessels. And in what cases is it better to completely exclude it from the diet. Rimma Moisenko, a nutritionist, will tell us about this. Hello, Rimma Vasilievna.

Guest: Hello.

Presenter: Some nutritionists advise to completely exclude butter from the diet, and some advise to eat at least 50 grams per day. So what do you think?

Guest: Well, I immediately about 50 grams. This is, of course, a very large number. We must not forget that most often we eat hidden fats, that is, saturated fatty acids, and real animal fat, which is found in fish, meat, and poultry. We simply do not see it with our own eyes, and it seems to us that we do not consume these fats. Although we use them in sufficient quantities. And if we add butter to these fats, then, having calculated the total amount, we need to understand that perhaps this will already be too much.

Guest: It must be a real cow, made from cream. And, if it says that 82.5% of cow's milk, butter is made from cream, then this is real butter. If it is an oil that has a different percentage of fat, then it is no longer a fake oil.

Presenter: But it is believed that vegetable oil is very useful. What exactly?

Guest: Unsaturated fatty acids are rich in vitamin E, which is the strongest antioxidant and removes free radicals and toxic substances from our body by processing various foods. And people who do not consume vegetable oil, their gastrointestinal tract may not work well, they may have a bad skin color.

Presenter: But can you somehow divide which oil is the most useful of vegetable oils?

Guest: The main acids necessary for our body are, first of all, linoleic acid - this is omega-3, known to everyone, and alphalenoleic acid - omega-6. And in the largest amount of these unsaturated fatty acids are found primarily in olive oil.

Presenter: But it also differs. There is a first spin, a second, cold. How, too, to understand this abundance?

Guest: We know what is hot way cooking and cold. If this oil is cold pressed by pressing, in a cold way, then this is a real oil that does not lose its value. And in general, I would never advise exposing oil, any, vegetable or animal, heat treatment. Because it loses, first of all, nutritional value, and then so-called trans fats are formed, which, firstly, are not digested, they are not absorbed, as a building material for our cellular elements. They are deposited in the subcutaneous adipose tissue. They do not contribute to lowering the level of cholesterol in the blood, but, on the contrary, contribute to the accumulation on the walls of the endothelium, in the form of cholesterol.

Presenter: Well, how about frying food?

Guest: Is there a need to fry food in oil? If we heat-treat, say, vegetables, then special dishes with non-stick coating. Here you can cook in this pan. In a double boiler perfect way cooking. And if we add vegetable oil to an almost cooked product, one or two minutes before it is ready, then it will be ideal.

Host: Thank you, Rimma Vasilievna. In some cases, oil can cure many ailments, and when, on the contrary, it is detrimental to our body, nutritionist Rimma Moisenko told us about this. Well, now, let's sum up our conversation.

If you have heart problems or high blood cholesterol levels, nutritionists advise you to completely abandon butter. After all, animal fats will enter your body anyway - for example, with meat, fish or cheese dishes.

As for vegetable oil, an adult needs to consume at least 50 grams of this product per day. The trace elements contained in it are necessary for the normal functioning of the gastrointestinal tract and help maintain youthful skin.

By the way, nutritionists consider olive oil to be one of the most useful among vegetable oils. At the same time, it is better to buy what is prepared by cold pressing.

And remember: nutritionists categorically do not advise frying meat or fish, for example, in olive or sunflower oil. With this combination, extremely dangerous carcinogens can form in the dish.

And one more important point: you need to store open vegetable oil in a dark cool place. Under the influence of light, this product begins to lose vitamins.

We analyzed two essential fatty acids (Omega-3 and Omega-6) and understood what threatens our beauty with their excess or deficiency. And today we will figure out how much and what oils we need to eat in order to achieve their correct balance.

First, a little theory. If theories tire you, then you can immediately move on to practice. The impatient scroll down to the word "PRACTICE" and understand what and how much we should eat. And we'll continue for now.

Only two fatty acids are indispensable for us - our old friends: Omega-6 and Omega-3. In addition to them, there is also conditionally essential Omega-9. The conditionality of its indispensability lies in the fact that the body is able to produce it itself, but prefers to get it prepared from food.

Without Omega-3, some of the B vitamins are not absorbed. (and this is our healthy skin, beautiful hair and nails and steel muscles). Omega-6 and Omega-3 fatty acids are the material for the renewal and restoration of all cells, including brain cells. They are involved in the creation of hormones and many other life processes.

However, the secret to our slimness and health is not just to just eat Omega 3, 6 and 9. The main trick is to eat them in the right amount and, most importantly, in the right ratio.

A significant part of the diseases of civilization stems precisely from the insufficient intake of Omega-3 and the excess consumption of Omega-6. What disease am I talking about? This is an “epidemic” of high blood pressure and various chronic inflammatory processes. They lead to a drop in immunity, bad skin, arthritis, allergies, heart attacks and strokes. Omega-6 excess has been shown to be directly linked to an increased risk of cancer.

An excess of Omega-6 does not just lead to an increase in the amount of inflammation in the body, a drop in immunity and an increase in pressure. This excess also prevents the absorption of Omega-3, which just reduce pressure and inflammation and accelerate the recovery of body tissues.

For clarity, I have summarized the main omega data in this (o) mega Table 1:

Table 1.

The need for a healthy body in Omega-3 is as follows:
Omega-3 for a healthy person: 1 g / day, for the prevention of heart disease - up to 2 g / day, but NOT MORE THAN 4 g / day.

And it's sooooo important to remember that for health, you need to maintain a healthy ratio of omega-6 and omega-3 acids in food.
This is: 4-6 parts Omega-6 to 1 part Omega 3.

Accordingly, a healthy person should eat Omega-6 up to 10-15 g / day. Yes, and the patient - no more! This ratio was exactly the same in the food of our distant ancestors. Our bodies are adapted to this ratio and we are healthy only if this ratio is observed.

Does this mean that we need to start swallowing omega-3 liters? By no means!

Indeed, when a safe dose of Omega-3 is exceeded (that is, more than 4 g per day), the risk of hemorrhages and bruises increases, as well as reduced tone. And also - the appearance of negative mental effects is also possible: increased anxiety, anxiety, irritability, tearfulness, depressive disorders.

And, what do you think, what is the ratio of Omega 3 and 6 in the food of a modern person? Killer! For example, an analysis of the nutrition of the population of Ukraine indicates that in reality Omega-3 and 6 are eaten in ratios from 10:1 to 30:1. The balance of Omegas in the diet of other peoples is not particularly different. In particular, because of this, the number of diseases of civilization is constantly increasing in the world, with which I frightened you above.

The reason for the excess of Omega-6 in food is the massive use of those vegetable oils that are considered a healthy alternative to animal fats. They are the ones that contain the most omega-6s. What are these oils? Sunflower, pumpkin, corn and others.

Let's figure out how much to eat different oils to bust the maximum safe dose of omega-6?

To do this, we analyze the data Tables 2. The content of various fatty acids in various types of oils (12).

Table 2.

It turns out that the maximum safe dose 10-15 g of Omega 6 contains only 1.5 - 2 tablespoons of sunflower, corn, sesame, soy or pumpkin oils. Mustard, canola, peanuts and almonds can be safely eaten up to 3 tablespoons per day.

And don't be fooled by the low omega-6 content of flaxseed, ginger, hemp, and nut oils. They contain too many omega-3s. But Omega-3 is just useful, you will exclaim indignantly. And you won't be quite right! As I already told in an article about Omega-3, only 17% of the European population are able to turn the “vegetable” Omega-3, which are rich in flaxseed, ginger and nut butter, into those “human” Omega-3s that the human body needs.

And 83% of Europeans only increase the risk of various diseases when they eat these oils. Indeed, due to genetic characteristics, 83% of Europeans can get the correct “human” Omega-3 only from fatty sea fish or fish oil,,.

But among the Asian peoples, about 60-70% of the population are able to synthesize "human" Omega-3 from "vegetable". Therefore, vegetarianism is more natural for them.

In an article about Omega-3s, I already talked about how to provide yourself with sufficient amounts of the right, that is, “human” Omega-3s. Brief recommendations can be found in the conclusions to this article.

But in Asians, as well as in Europeans, excess consumption of omega-6 causes an increase in inflammatory processes in the body, which leads to an increased risk of cardiovascular disease, cancer, arthritis, allergies and beyond - on the list of diseases of civilization.

That is why Indian families (with a certain genotype), who have been vegetarian for many generations and at the same time consume a lot of sesame oil(containing an excess of Omega-6) pass on genetic mutations to their children. These mutations increase inflammation in the body and lead to an increased risk of cancer and heart disease.

3 + 6 = 9… Omega-9, that is!

In Table 2, I have circled olive oil in yellow. It does not contain Omega-3 at all, it contains at least omega-6. Olive oil is mainly composed of Omega-9 and other fatty acids. And it is this wonderful property that makes olive oil the best source of fat for people.

Omega-9 oleic fatty acids are the main ingredient in olive oil. It is conditionally indispensable for our organisms. her body is able to independently synthesize fatty acids from essential Omega-3 and 6, but this process is time-consuming and energy-consuming. Therefore, it is better for us not to force the body to work overtime, but simply to give it the right quantities Omega 9 It will be easier for us!

Olive oil is low in omega-6s. And that is why it can be eaten more than almond, rapeseed, peanut or mustard - up to 5-8 tbsp. spoons a day. if you overeat, you will just get fat a little. But the lack of Omega-9 in some people leads to dry skin and hunger, which some of them satisfy with something carbohydrate or protein (pastries, cereals, sweets, meat, fish, milk ...). And getting calories from these foods is much more harmful than getting them from olive oil.

But what about animal fats? After all, it was them that our ancestors ate mainly for hundreds of thousands of years.
Many people mistakenly believe that animal fats are made up primarily of saturated fatty acids (solid fats). Unlike vegetable oils, which consist mainly of liquid unsaturated fatty acids. In fact, both animal and vegetable fats are made up of a mixture of saturated and unsaturated fatty acids. And the ratio of these saturated or unsaturated fats determines whether the fats themselves will be liquid or solid. So, vegetable coconut or palm oil They are mostly made up of saturated fats and are therefore solid. And liquid "animal" fish oil is mostly unsaturated.

Animal fats also contain Omega 3, 6 and 9. Moreover, it is animal fats that provide the most favorable ratio of Omega-3 to Omega-6 for humans. (I remind you that it should be 1 to 3-5). Namely :
- beef: 1 to 4;
- pork: 1 to 3;
- lamb: 1 to 5;
- rabbit: 1 to 7;
- nutria: 1 to 5;

Badger fat generally contains almost 2 times more Omega-3 (ratio 1 to 0.6). But chicken fat contains an excessive amount of Omega-6 (ratio 1 to 23). Accordingly, badger fat is considered healing: a high content of Omega-3 reduces inflammation. But chicken fat is hardly worth eating sick. And healthy too!

I note that in the fat of animals that are on free range, there are a lot of correct "human" Omega-3s. They get them from weed and other wild goodies. Our cave European ancestors ate a lot of meat (and fat) from animals. And that is why they have genetically blocked the mechanism of turning "plant" Omega-3 into "human". 83% of Europeans inherited this idle gene from their ancestors and pass it on to their descendants. Unlike the ancestors of the Hindus, who all year round had a lot of wonderful vegetation to their table and therefore, for the most part, they retained the ability to transform vegetable Omega-3s into “human” ones.

But the animal, which is fed on farms and in barns with grain and compound feed, accumulates just a lot of “vegetable” Omega-3s in its fat. And therefore, unlike our peasant great-grandparents, we have to think about where to get “human” Omega-3s. And it turns out that their closest source is fish from distant (and not very cold) seas. Black in particular.

So which is better: olive oil or animal fats?
To understand what is the undeniable advantage of olive oil over lard, you need to look at one very important ingredient in olive oil. This is vitamin E. This is the main antioxidant for fats in our body. Remember how in scary movies we are shown that the hero or heroine has reached old age? One of the signs of old age is brown spots on the skin. So these spots arise from the fact that our internal fats oxidized by free radicals. And the results of this oxidative process show up as spots on the sour faces of those who did not pay attention to vitamin E.

But the cost of cosmetics is not so bad. Without enough vitamin E, a woman will not be able to conceive a child, and the immune system- work fine.

The skin becomes dry and flabby - just like in horror films ...

Under the general name "vitamin E" are combined substances called tocopherols. Natural vitamin E is made up of 7 different tocopherols. And the pharmacy - in best case out of two. Delta- and gamma-tocopherols have the greatest antioxidant properties, and alpha-tocopherol, which is mainly found in the human body, has the least antioxidant properties.

However, it is alpha-tocopherol that is extremely important for human body(and for women during pregnancy - simply irreplaceable), because it stimulates the production of hormones that affect puberty and sexual function of a person. In women, they are responsible for the development of eggs, the processes of conception, development and gestation; in men, they affect sperm production. Therefore, alpha-tocopherol is extremely important for full, excuse me, sex and conception. Unlike, for example, gamma-tocopherol, which, on the other hand, is a stronger antioxidant.

Therefore, the usefulness of vegetable oils is determined, in particular, by the content of Vitamin E in them. I note right away that we are talking only about cold-pressed oils. And - squeezed out quite recently. After all, vitamin E, let me remind you, is an antioxidant. And, accordingly, it is oxidized in oils in the first place. So vitamin E protects the fats themselves from oxidation, both by free radicals and by oxygen. What's in the bottle, what's in our body.

Vitamin E, like all other properties of oils, is best preserved in whole nuts and seeds (from which these same oils are squeezed out). In addition, seeds and nuts contain a lot of other benefits: vitamins, minerals, phytosterols and other biologically active components, essential amino acids. I will tell you more about nuts and the benefits of each of them and all individually in one of the following articles. For now, I'll just draw your attention to Diagram 1.

Diagram 1.

In the study, where it is taken from, they determined how many years of life are added to us by different good habits or - rejection of harmful ones.

So, regular eating of 30-70 g of nuts and seeds added 5.1 years, and the transition to vegetarianism - only 1.5.

Again, I will draw your attention to the fact that you should not immediately become proteins and eat only nuts: this will not add years to you. In everything, moderation is important! The determining factor for the consumption of nuts is the content of Omega 3 and 6 and vitamin E in them. And then you see that the cunning nature ... mother ... once again, sorry, mocked us. Shaking our heads reproachfully, let's take a look at Table 2. It turns out that the most vitamin E is found in just those seeds that contain the most Omega-6.

What to do? To mix! Eat a variety of nuts and seeds. The content of other useful substances in them is not the same. And by changing one for the other, you can get more benefits!

Table 3. The content of fatty acids and vitamin e in nuts and seeds.

How much to eat?

First, we understand that we are talking about fresh, not roasted nuts and seeds and green buckwheat. Secondly, everything is very simple: if 100 g of sesame seeds contain 210% daily allowance Omega-6, and 100 g of walnut - 370%, then you should eat no more than 45 g of sesame and no more than 25 g of walnut per day. True, and vitamin e in them - a little.

But from 40 g of sunflower or pumpkin seeds you will get about 100% of the daily value of both vitamin e and omega 3. About the same as from 70 g of hazelnuts or almonds. Refer to Table 3.

Therefore, to smoothly bring you to practical conclusions, I will mention that 50 g (3.5 tablespoons) of olive oil contains:
- Omega 6: 4.5 g (30% DV);
- Omega 9: 37 g;
- Omega 3: 0.35 g;
- vitamin E: 65% of the daily value;

Practice: how much of what and what to eat?

So, as you already understood, the main subtlety is to get enough vitamin E, while not exceeding vital required doses Omega 3 and 6 and get the right, "human" Omega 3 while doing so. By following these subtleties, you can be thin and healthy at the same time.

To get the science-recommended dose of essential Omega 3, 6 and 9 HEALTHY person weighing about 60-85 kilograms you need:
1. Eliminate all vegetable oils, except for those that contain little Omega-6. The best is Olive Extra Virgin, that is - the first cold pressing. A good alternative would be almond, peanut, mustard, coconut and canola oils.
2. From animal fats, butter, pork, beef and mutton fats are quite suitable. Chicken fat contains too much Omega-6 and we exclude it.
3. Consume 3 tablespoons of the indicated vegetable oils or fats per day. Olive can be consumed right up to 6-8 tbsp. spoons. This will give you the 30-45% of calories you need from the fat in your food (but also include the fat found in meat, dairy, or fish, if you eat them).
4. Eat 2/3 to 1 teaspoon (3-4 g) of fish oil. Or - its analogue from algae, which also contains "human" Omega-3s.
5. If you eat sea fish cold seas, including the Black Sea, then remember that 150-200 g of fish will provide you with Omega-3 for 3-4 days. Accordingly, you do not take fish oil for these 3-4 days.
6. Fish oil should be made a permanent supplement on non-fish days. And if you eat sea fish (except for a few - omega salmon and halibut) at least 2-3 times a week, then you can not use fish oil at all.
7. You can get the remaining amount of Omega-6 you need from nuts and seeds. Eat 3-7 servings of 40-70 g per week. Eat a variety of seeds and nuts.
8. An unhealthy person can increase the dose of fish oil by 1.5 - 2 times. However, this should be done only with the permission and under the supervision of a doctor and be sure to remember that you cannot exceed a dose of 4 g of Omega-3 per day (this is about 12 g, that is, 2.5 teaspoons).

Have a delicious recovery, and for dessert - scientific research that inspired me:
1. Kumar S. D. Kaixiong Ye.: Positive Selection on a Regulatory Insertion–Deletion Polymorphism in FADS2 Influences Apparent Endogenous Synthesis of Arachidonic Acid Positive Selection on a Regulatory Insertion–Deletion;
2. Wood KE, Lau A, Mantzioris E: A low omega-6 polyunsaturated fatty acid (n-6 PUFA) diet increases omega-3 (n-3) long chain PUFA status in plasma phospholipids in humans;
3. Rupp H.: Risk stratification by the "EPA+DHA level" and the "EPA/AA ratio" focus on anti-inflammatory and antiarrhythmogenic effects of long-chain omega-3 fatty acids;
4. Perica M.M., Delas I.: Essential fatty acids and psychiatric disorders;
5. Levitsky A.P.: The ideal formula for fat nutrition;
6. Yu X.: Plasma n-3 and n-6 fatty acids and inflammatory markers in Chinese vegetarians;
7. Ameur A.: Genetic adaptation of fatty-acid metabolism: a human-specific haplotype increasing the biosynthesis of long-chain omega-3 and omega-6 fatty acids;
8. Martinelli N.: FADS genotypes and desaturase activity estimated by the ratio of arachidonic acid to linoleic acid are associated with inflammation and coronary artery disease;
9. www.pharmacognosy.com.ua;
10. L.V. Peshuk: "Study of the fatty acid composition of certain types of animal raw materials";
11. Garry E Praser, David J. Shavlik: Ten years of life – is a matter of choice;