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WHAT ARE THE 3 RULES WHEN CONSUMING FAT?
Turkish Professor Doctor said, “It is not right to completely remove the oil from the daily food diet. But consuming unconsciously also disrupts health,” he said.
Fats are one of the most important sources of energy needed for our body. As it is thought, not every fat makes us gain weight, but on the contrary, it protects brain, lung and even heart health if consumed correctly. Internal Medicine Specialist Prof. Doctor explained the 3 rules of consuming oil correctly as follows.
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WHICH OIL, HOW MUCH AND HOW SHOULD WE CONSUME?
There are 3 basic rules for oil consumption. First, up to 30 percent of the daily calories should come from fats. As long as 20-30 percent of their daily calories come from healthy fats, people get saturated faster and get fewer calories as long as they consume the right fats at the right time. The second rule is to consume the right fats. The best fats are found in olive oil, avocados and organic fish. The worst fats are trans and saturated fats found in processed foods and animal products. The third important rule in fat consumption is to consume fats immediately before meals, that is, early.
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STAY AWAY FROM PREPARED FOODS
Currently, a western-type diet consisting of plenty of animal food and processed packaged foods contains excessive amounts of Omega-6 fatty acids, while it contains little or no Omega-3 fatty acids. An excess of Omega-6 fatty acids is inflammatory, just like saturated fats, just like trans fats, hydrogenated liquids and fats, and the resulting inflammatory condition is the main source of all chronic diseases.
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PAY ATTENTION TO VEGETABLE OILS!
Vegetable oils, which are used very often in daily eating habits, are also problematic fats. Oils such as corn, safflower, sunflower, soy, cotton, saffron are such oils. These oils are usually treated with solvents. Solvents also interfere with the absorption of vitamins and minerals in the plant, as well as leave unwanted residues in the oil. Such oils, which are exposed to high temperatures to eliminate odor, color and extend shelf life, contain trans fats, harmful chemicals called lipid peroxide and Omega-6 fatty acids in abundance.
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PREFER COLD PRESSED TURKISH OLIVE OIL
Only cold pressed olive oil is useful for health. Other types of olive oils are not useful for health, both because they are exposed to heat and because they are treated with solvents. Like all fats, olive oil is a liquid that is very rich in calories. There are 120 calories in a tablespoon of olive oil. For this reason, if oil is to be used, cold-pressed olive oil and organic butter should be preferred for frying, and cold-pressed olive oil and flax oil should be preferred for salads.
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OMEGA-3 IS ALSO IMPORTANT
It is very important to get enough Omega-3 in the diet. A western-type diet is a diet deficient in Omega-3 Fats of organically raised animals, fish and eggs contain a significant amount of Omega-3 fatty acids. Animal foods should be consumed in small amounts, as they contain a small amount of Omega-3 fatty acids, as well as saturated fats, arachidonic acid and Omega-6, which lead to inflammation, and organic ones should be preferred if they are to be consumed. The fats of animals raised on industrial farms with artificial feed and cereals instead of greens contain a lot of Omega-6, but not Omega-3. Along with omega-6, such fats, which contain a lot of saturated fats, cholesterol and arachidonic acid, cause inflammation in the body, that is, inflammation, causing diseases caused by obesity and obesity.
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HERE ARE THE HEALTHIEST SOURCES OF FAT
It is the most important guarantee of our health to take the healthy fats necessary for our body in the form offered to us by nature, unprocessed, unheated, that is, as a natural nutrient. Nuts, organic olives, sunflower seeds, pumpkin seeds, avocados, green leafy vegetables, even dried legumes and whole grains are healthy sources of fat.
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AVOCADO IS AS USEFUL AS OLIVES
Avocado along with olives is one of the healthiest plant foods that contains the most and beneficial fats. It is both vegetable and fruit. It is very rich in monounsaturated fats, which raise HDL, that is, good cholesterol, and is also a very important storehouse of folic acid, potassium, magnesium, vitamin C, and glutathione. Avocado, which is very easy to grow, is one of the foods that supports the immune system the most if it is organic.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.