riebalai

Riebalai is the Lithuanian term for fats, a broad class of lipids that are insoluble in water and serve as a major source of energy and essential components in the body. In nutrition, riebalai include triglycerides mainly found in foods and stored in adipose tissue, as well as other lipids such as phospholipids and cholesterol esters that contribute to cell membranes and signaling processes. They provide about 9 kilocalories per gram, more than carbohydrates or proteins, and assist in the absorption of fat-soluble vitamins.

Riebalai can be categorized by their fatty acid composition into saturated fats, monounsaturated fats, and polyunsaturated fats. Trans fats, produced industrially or found in some partially hydrogenated oils, are considered unhealthy in many guidelines. Essential fatty acids, including linoleic acid (omega-6) and alpha-linolenic acid (omega-3), must be obtained from the diet because the human body cannot synthesize them. Long-chain omega-3 fatty acids such as EPA and DHA are also important and are mainly found in fatty fish and certain algae.

In the body, fats provide energy, insulation, and protection for organs, and they are necessary for the absorption of fat-soluble vitamins A, D, E, and K. They influence cell membrane structure and hormone production. Dietary guidance generally recommends limiting saturated fats and avoiding trans fats, while replacing them with unsaturated fats from plant and seafood sources as part of a balanced diet.

Common dietary sources of riebalai include butter, dairy fats, fatty cuts of meat, vegetable oils (olive, canola, sunflower), nuts, seeds, avocados, and fatty fish. Proper storage away from heat and light helps prevent rancidity, and certain fats are more stable for cooking than others.