Post 22 grasas, aceites y frutos secos (traducido)

FOOD GROUPS:FATS, OIL AND NUTS

1. FOOD GROUPS

• Food groups can be classificated according to:

Origin: Animal or vegetal

Organism functions: Energetic, structurals, regulatory…

Depending on their nutrient content: milk, meat and fish, vegetables…

• Now, we will follow a sort out, depending on their nutrient content:

Milk and dairy products.

Meat, fish, eggs and vegetables.

Patotoes, cereals and vegetables.

Vegetables.

Fruits.

Fats, oils and nuts. **

Sweets and sugar sweets.

2.FATS AND OIL: CHARACTERISTICS

They are foods, which have vegetal origin (oil) or animal (fats).

Both of them vehicles fat-soluble vitamins.

Oil´s energetic value is similar than other food which is all fat: 9 kcal for each 1g.

Animal fats contain fatty saturated acids (AGS).

Animal seeable fats, lard and other similar foods, are rich in cholesterol.

Olive oil is rich in monounsaturated fatty acids.

Seed oil as sunflower and soybean are rich in linoleic acids.

3. FATS

3. FATS: ANIMAL o Fats provide each meat of taste and make it tender.

o There are an increasement of fatty saturated acids, although their amount depend on eachanimal, their alimentation…

o Cow or lamb fat contain much more fatty acids than fish or pig fat.

o Fish has got more polyunsaturated fats than others foods.

o Bacon and lard contain more than 80 – 99% of fats.

3. FATS

Butter: Natural food which give us big amounts of A Vitamin. It is composed by a fattytaste (80-82%), and also another water taste that contain water, lactic acid, lactose andproteins (18%).

Margarine: It has a fatty content similar as butter (80% approximately), andfurthermore, is composed by not recommended hydrogenated vegetable oils.

4. OIL:

4. OIL: FATS

Frying oil: Oils used to be used as a way of cooking to make frying. Seed oils are less resistant than others, due to they are oxidated with the roast of other fryings. We recommend not to use the same oil for so many times, because oil toxicity usually increase with time.

Fish Oil: their origin is with the mix of fishmeal and also liver fish oil. They are a wonderful source of group A and D vitamin, and beside contain AGP, that can reduce the risk of having any cardiovascular disease.

Bluefish contain higher amount of fats than whitefish. Fish fat is polyunsaturated.

5. NUTS:

5. NUTS: CHARACTERISTICS

o There are foods wich are subjected to drying processes.

o They are composed by at least 50% of water.

o They have a low content in carbohydrates (4-20%).

o They are a food which are rich in proteins (10-30%) and fats (30-60%).

o They contain a lot of polyunsaturated fatty acids.

o They are an alternative for animal proteins.

o They have a big amount of easy absorbed minerals: potassium, calcium, iron, phosphorous…

o They do not provide us a big amount of vitamins (only A Vitamin).

The nuts which are commonly consume are: chestnuts, almonds, pine nuts, walnuts, hazelnuts, pistachios, sunflower seeds or pumpkin ...

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