Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1073

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Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

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Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

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Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

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Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 5197

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Deprecated: Function eregi_replace() is deprecated in /home/www/web273/html/typo3/sysext/cms/tslib/class.tslib_content.php on line 3400

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/typo3conf/ext/realurl/class.tx_realurl.php on line 305

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/typo3/sysext/cms/tslib/class.tslib_content.php on line 4138

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/typo3/sysext/cms/tslib/class.tslib_content.php on line 4141

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/typo3/sysext/cms/tslib/class.tslib_content.php on line 4138

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/typo3/sysext/cms/tslib/class.tslib_content.php on line 4141

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1073

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Deprecated: Function ereg() is deprecated in /home/www/web273/html/typo3conf/ext/templavoila/class.tx_templavoila_htmlmarkup.php on line 529

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1073

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

Deprecated: Function ereg_replace() is deprecated in /home/www/web273/html/t3lib/class.t3lib_div.php on line 1380

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PriorLiving Schweiz: Fette

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Fette - Einführung

Fette sind lebenswichtig für einen gesunden Körper, sie sind Energiequelle und Träger von wichtigen Nährstoffen. Fette sind für die Essenszubereitung wichtig das sie unser Essen schmackhaft machen. Für eine gesunde Ernährung ist sowohl die Menge als auch die Art des Fetts in unserem Essen wichtig. Ein übermäßiger Konsum von Fetten im Allgemeinen und gesättigten Fetten im Speziellen wird als Hauptfaktor für Krankheiten wie koronare Herzkrankheiten und Übergewicht gesehen.

Ursprung der Fette

Tierischer Ursprung

Fleisch und Fleischprodukte, Eier und Milchprodukte wie Butter, Käse, Milch und Sahne, sind die Hauptquellen an tierischen Fetten in Europa.

Pflanzlicher Ursprung

Fett kann in Pflanzensamen (zum Beispiel Raps, Sonnenblume, Mais), in Früchten (zum Beispiel Oliven, Avocado) und in Nüssen (zum Beispiel Erdnüsse, Mandeln) gefunden werden. Das Öl erhält man durch Waschen und Zerreiben der Samen, Früchte oder Nüsse. Während des Erhitzens kann das Öl durch einen Extraktionsprozess abgetrennt werden. Es wird dann raffiniert, um unerwünschte Geschmackstoffe, Gerüche, Farben und Verunreinigungen zu entfernen. Einige Öle wie kalt gepresstes Olivenöl, Walnussöl und Traubenkernöl werden ohne weiteren Raffinierungsprozess direkt aus dem Samen oder der Frucht gepresst.

Die Hauptversorgung für den europäischen Ölmarkt kommt von:

  • Einjährigen angebauten Ölpflanzen, zum Beispiel Raps, Sonnenblumen, Soja, Mais und Erdnüsse.
  • Baumfrüchten wie Olive, Palme, Kakao und Kokosnuss.

Fette können in natürlicher Form in Lebensmitteln wie fettigem Fleisch, öligem Fisch, Eigelb, Käse, voll- und halbentrahmter Milch vorkommen oder während der Essenszubereitung zugefügt werden. Das kann zu Hause oder schon durch den Lebensmittelhersteller erfolgen, zum Beispiel bei der Herstellung von Kuchen, Keksen, Gebäck, pikanten Knabbereien, Fleischprodukten oder Mayonnaise. Öle und Fette können klar ersichtlich in Lebensmitteln vorkommen (zum Beispiel Back- und Salatöl, Butter, andere Brotaufstriche, Sahne und das sichtbare Fett am Fleisch) oder mit anderen Komponenten gemischt und damit für den Konsumenten weniger ersichtlich sein. Etwa 70 Prozent der durchschnittlichen Fettaufnahme wird durch so genannte „versteckte“ Fette gespeist. Das Wissen um die Fette und das Lesen von Lebensmitteletiketten können einen wichtigen Beitrag für eine gesunde und ausgewogene Ernährung leisten.

Die Fettstruktur

Um die Rolle der Fette für unsere Gesundheit und in der Lebensmittelproduktion zu verstehen, sollte man die Chemie der Fette kennen.
Über 90 Prozent der Fette in der Nahrung und im Körper sind Triglyzeride. Cholesterin, Wachse und Phospholipide teilen sich die restlichen zehn Prozent.

Triglyzeride

Alle Triglyzeride besitzen eine gabelartige Struktur aus Glyzerin und drei Fettsäuren.

Fettzusammensetzung

Alle Fette bestehen aus einer Kombination von gesättigten, einfach ungesättigten und mehrfach ungesättigten Fettsäuren, wobei ein Typ im allgemeinen dominiert. Einige Lebensmittel wie Milchprodukte und einige Fleischsorten enthalten verhältnismäßig mehr gesättigte Fettsäuren. Demgegenüber enthalten die meisten Pflanzenöle und öliger Fisch mehr ungesättigte Fettsäuren.

Die dominierende Fettsäure bestimmt die physikalischen Merkmale des Fetts. Fette, die einen hohen Anteil an gesättigten Fettsäuren enthalten, zum Beispiel Butter oder Schweinefett, haben eine relativ hohe Schmelztemperatur und tendieren bei Raumtemperatur zu einem festen Aggregatzustand. Die meisten Pflanzenöle mit einem höheren Grad an einfach und mehrfach ungesättigten Fettsäuren sind bei Raumtemperatur normalerweise flüssig.

Wenn Öle erhitzt werden, treten bei den ungesättigten Fettsäuren leicht Zersetzungserscheinungen auf. Öle, die reich an einfach ungesättigten Fettsäuren sind (wie Oliven- oder Erdnussöl), sind stabiler und können im Vergleich zu Ölen wie Mais- oder Sojaöl, die reich an mehrfach ungesättigten Fetten sind, häufiger wiederverwendet werden. Beim Frittieren ist es daher wichtig, das Öl nicht zu überhitzen und es regelmäßig zu wechseln.

Wo findet man welche Fette

Für eine ausgewogene Ernährung ist es wichtig zu wissen, welche Fette in welchen Lebensmitteln vorkommen und wie man Sie auf den Etiketten erkennt.

 

Fettsäuren und ihr Vorkommen

Fettart

Quelle

Gesättigt

Butter, Käse, Fleisch, Fleischprodukte (Würstchen, Hamburger), Vollmilch und Joghurt, Torten, Gebäck, Schweinefett, Bratfett, Margarine und Backfett, Kokosnuss und Palmöl.

Einfach ungesättigt

Oliven, Raps, Nüsse (Pistazien, Mandeln, Haselnuss, Macadamia, Kashew, Pekan), Erdnüsse, Avocados und ihre Öle.

Mehrfach ungesättigt

Omega-3 mehrfach ungesättigt: Lachs, Makrele, Hering, Forelle (insbesondere reich an langen Omega-3-Fettsäuren - EPA oder Eicosapentaenylsäure und DHA oder Docosahexaenylsäure). Walnüsse, Raps, Soja, Leinsamen und ihre Öle (besonders reich an Alpha-Linolensäure).
Omega-6 mehrfach ungesättigt: Sonnenblumenkerne, Weizenkeime, Sesam, Walnuss, Soja, Mais und ihre Öle.
Bestimmte Margarinearten (Etikett lesen).

Trans-Fettsäuren

Einige Frittier- und Backfette (zum Beispiel hydriertes Pflanzenöl) die in Keksen, Kuchen und Gebäck verwendet werden, Milchprodukte, fetthaltiges Fleisch von Rind und Schaf.

 

 

Die Rolle der Fette im Körper

Zwar wird Fett im Rahmen einer gesunden Ernährung oft kritisch hinterfragt. Aber man sollte auch wissen, dass Fett viele wichtige Funktionen im Körper ausführt:

  • Fett ist das Hauptenergielager im Körper und die am meisten konzentrierte Energiequelle in der Ernährung – 1g Fett besitzt 37kJ (9kcal), mehr als das Doppelte im Vergleich zu Proteinen und Kohlenhydraten (4 kcal). Die Körperfettdepots werden zur Deckung des Energiebedarfs gebraucht, wenn wenig Energie durch die Ernährung zugeführt wird (zum Beispiel wenn Menschen wenig Appetit haben oder hungern). Auch bei hohem Energiebedarf werden sie gebraucht, zum Beispiel bei hoher körperlicher Aktivität und beim Heranwachsen von Babys und Kindern.
  • Neben der Funktion als Energiereserve bildet Fett auch Polster, um damit lebenswichtige Organe zu schützen und den Körper zu isolieren.
  • Fett ist ein Träger für die fettlöslichen Vitamine A, D, E und K und ermöglicht so ihre Aufnahme aus der Nahrung. Durch bestimmte Fette erhält der Körper die essentiellen Fettsäuren Linolsäure (Omega-6) und Alpha-Linolensäure (Omega-3).

Fette in der Lebensmittelproduktion

In den Industrieländern mit ihrem ausreichenden und abwechslungsreichen Angebot an Lebensmitteln ist häufig die Schmackhaftigkeit der Hauptgrund bei der Essenswahl. Fett trägt durch seine Beschaffenheit und durch sein Aroma zur Schmackhaftigkeit von Lebensmitteln bei. Alle Fette und Öle fungieren zudem als Träger für fettlösliche Aromastoffe.

Die Eigenschaften der Fette und Öle spielen auch bei der Herstellung und Zubereitung der Lebensmittel, bei der Beschaffenheit und im Erscheinungsbild des Endprodukts eine sehr wichtige Rolle.

  • Um richtig aufzugehen, brauchen Produkte wie Kuchen oder Mousse Luft im Teig. Das wird normalerweise erreicht, indem Luftblasen in eine Fett/Zucker-Mischung eingeschlossen werden, um so einen stabilen Schaum zu formen.
  • Eine krümelige Struktur, wie in manchem Gebäck oder Keksen, wird erreicht, indem Fett die Mehlpartikel umschichtet und dadurch eine Wasseraufnahme verhindert.
  • Fett unterstützt die Trennung von Gluten- und Stärkeschichten, die bei der Herstellung von z.B. Blätterteiggebäck oder Windbeuteln im Teig geformt werden. Das Fett schmilzt während des Kochens und hinterlässt winzige Lufttaschen. Wenn die im Teig enthaltene Flüssigkeit verdampft, hebt der Dampf die Schichten an und lässt den Teig aufgehen.
  • Fett hilft die Feuchtigkeit eines Produktes zu speichern und verhindert damit zu schnelles Austrocknen.
  • Fette verleihen, wenn zum Beispiel heißem Gemüse oder Soßen zugegeben, einen glänzenden Schimmer.
  • Feste Fette schmelzen nicht sofort, sondern erweichen zunächst bei einer gewissen Temperatur. Durch Verarbeitung der Fette können Fettsäuren neu geordnet und damit deren Schmelzpunkt geändert werden. Diese Technologie wird bei der Herstellung von Aufstrichen und Käse genutzt, damit sie auch frisch aus dem Kühlschrank streichbar sind.
  • Beim Frittieren sind die Lebensmittel komplett vom Bratenfett umgeben. Das Fett dient hier als ein sehr effizientes Hitzeübertragungs-Medium.

Quelle:www.eufic.org