Perhaps when you hear the name of fat, you can literally lose weight and obesity.
How much calories we eat is important, but the more important issue is where our calories come from. Low-calorie foods like brass cakes still keep you hungry, but filling with fat can keep it warm for a long time. Healthy fats are also rich in nutrients that can guarantee health. We want to introduce fat-rich foods to your diet.
23 or a quarter cups of almonds, containing about 160 calories, 14 grams of unsaturated fat, and 6 grams of protein. These nuts are a rich source of vitamin E antioxidants – providing about 40 percent of the body’s daily vitamin E intake – as well as fiber, riboflavin and phosphorus. In addition, there are a large number of phytochemicals, including camphorol and quercetin, that have shown to help prevent cancer and reduce the risk of heart disease.
Cocoa beans contain all the properties that bitter chocolate can offer, including vitamins A, B and E along with calcium, iron, and potassium. Bitter chocolate also contains theobromine, a potent antioxidant that can reduce inflammation and blood pressure. But with 150 calories and 9 grams of fat, you need only 28 grams, with 60 to 70 percent cocoa. Because bitter chocolate has a good fat, this 28 grams helps you feel satisfied.
Do not throw the yolks! Although the egg yolk’s fat and cholesterol scare many people, the egg has a very small amount of saturated fat and a very high amount of unsaturated fat. In the case of cholesterol, research has also shown that the effect of eating cholesterol-rich foods is on poor cholesterol levels.
Peanut butter contains healthy fats and can be eaten at any time of the day. You can pour it into a smoothie, make peanut butter sandwiches, or apply on fruits and enjoy it. You should consider the amount of time you use in any way you use, if you are using a serving (sandwich), you should take two tablespoons of food and, if you want to eat as a snack, just one tablespoon.
Avocado in the past was named by the Aztecs as “fertility fruit”. Avocado has 20 nutrients every 28 grams or one fifth. More than 75 percent of this fruit is fat, especially unsaturated fats for heart health. Avocado also contains 8% of the fiber you need during the day. You will need only one or two servings of 28 grams of avocados per day (about 50 to 100 calories) to take full advantage of it. Avocado is an expensive fruit in Iran, and it is a very long journey to reach us, so you can not squeeze much of it for regular use, and we’re more than happy to introduce the name of this fruit. .
Choosing healthy fats, nutrients
Healthy fats are rich in nutrients that can guarantee health
All the oils per serving are 120 calories and 14 grams of pure fat. Olive oil, however, is super healthy because it contains large amounts of unsaturated fats and is shown to help lower cholesterol if substituted with saturated fats such as butter.
Olive oil is available in Ext Virgin, Virgin and Olive Olive. Extra Virgin olive oil is taken from the first press of olive and is usually more expensive than other olive oil. The taste of this oil is very strong and of the other types, it has a greener color. Because of the low smoke point it is suitable for use in salads. Virgin olive oil is also taken from olives that are pressed and somewhat more acidic. Simple olive oil from the Virgin and Extre Virgin samples has a higher smoke and can be used for cooking. Normal olive oil is brighter and its taste is not two other examples.
Cheese like Parmansan not only adds a lot of flavor to the food, it also contains a lot of fat to make it good. Like other types of cheese, its calories are also high, but because its flavor is very prominent, only a small amount of that effect. Two tablespoons grated Parmesan cheese contains about 45 calories, 2 grams of fat and 2 grams of unsaturated fat. It is also a rich source of calcium and can be considered as one of the daily resources of the body.
These bronze seeds are small and smooth and have a noodle flavor. You can find them in the shops in full or in chopped form. One tablespoon of whole seed contains 55 calories, 3 grams of fiber and a good amount of omega-3 fatty acids. This type of omega-3 alpha-linolenic is not as powerful as the omega-3 fatty fish found in salmon, but it’s still a good option for a diet plan.
28 grams of green olives (about 14 average) about 40 calories, 4 grams of fat and 1 gram of fiber. Olives are rich in vitamins A and E and copper. The fat in them helps in heart health and is not saturated with fats and can be shown to cope with inflammation. Olive is also rich in polyphenol, an antioxidant that reduces the risk of heart disease and has anti-cancer compounds.
Salmon is a rich source of vitamin A and protein. Fatty fish like salmon not only make you feel satiated, but also help your brain grow stronger. Omega-3 fatty acids found in salmon are strong in EPA and DHA. If you do not like salmon, you can get the same amount of omega-3 from other cold-water fish such as tuna and sardines.