What fats to avoid and why? | Do not take
The dietary fat is an important source of energy. The decomposition of 1 gram of carbohydrate or protein excreted 4 kcal of energy, and the decomposition of the same amount of fat - up to 9 calories. A small amount of fat is necessary for our body not only as a source of energy - fat, protein and carbohydrates in the diet should be equal to 1: 1: 4. Fat is also beneficial to the body as it helps to absorb fat-soluble vitamins (vitamin. A, D, E, K) gives the structure of food and taste some of the fat is biologically active precursors. However, excessive consumption of fat consumption, vieux papier especially saturated fat can raise blood cholesterol levels, which is one of the cardiovascular disease risk factor.
All fats are divided vieux papier into saturated and unsaturated fat. Unsaturated fats are further broken down into polyunsaturated and monounsaturated fatty acids. Solidifying vegetable oils (partial hydrogenation of them), changes in the structure of monounsaturated fatty acids and trans fatty formed.
Saturated fatty acids. Of these fatty acids, energy intake should not exceed 10 per cent. daily energy intake. These types of fatty acids are mainly foodstuffs of animal origin, but they are also products of plant: coconut, palm and palm kernel oil, and cocoa butter. Saturated fat increases the levels of low-density lipoprotein (containing vieux papier ,, bad "cholesterol, which is involved in atherosclerosis development) levels, so rich in saturated fatty acid intake increases risk for chronic diseases, vieux papier especially coronary heart disease.
Unsaturated fatty acids. Although saturated fat is recommended to change the unsaturated, but they should be used sparingly, as the energy, as well as other fats, is high. Most of the fatty acids found in liquid oils. Unsaturated fatty acids are of two types:
Polyunsaturated fatty acids. These fatty acids are essential for the body - part of the cell membranes, which are the precursors of biologically active substances. Since the human body synthesize polyunsaturated fatty acids, they have to get enough food. The polyunsaturated fatty acids energy intake should be around 6-10 percent. daily energy intake. Research has shown that the consumption of polyunsaturated vieux papier fatty acids may reduce low-density lipoprotein cholesterol ("bad cholesterol"), reduces triglycerides, platelet aggregation, thereby vieux papier decreasing the risk of thrombosis, coronary heart disease and heart rhythm disorders. Polyunsaturated fatty acids are oily fish (herring, mackerel, salmon, trout, smelt), fish oil, nuts (cashew, nuts (pecans), vieux papier almonds), vegetable oils (canola, corn, flaxseed, soybean, sunflower).
Mono-unsaturated fatty acids. The use of these fatty acids reduces cholesterol levels of low-density lipoproteins, the process of participating in the development of atherosclerosis, and increases high-density lipoproteins that inhibit the development of atherosclerosis. Studies have shown that this type of fat protects against cardiovascular disease, it is also beneficial for people with type 2 diabetes. Monounsaturated fatty acids are avocados, nuts (cashew, nuts (pecans), almonds), seeds, and vegetable oils (canola, olive, sesame, groundnut, vieux papier sunflower vieux papier oil).
Trans-fats. This type of fat can be naturally in some foods of animal origin, but most of them formed vieux papier in the hydrogenation of unsaturated fatty acids (vegetable oil). The hydrogenation process of vegetable oil is converted into a semi-solid fats used in margarine production and commercial cooking. Clinical vieux papier and epidemiological studies have shown that increased consumption of trans fatty acids increases the risk of coronary heart disease, cancer and other chronic diseases. These fats are donuts, cookies, crackers, margarine, oil, roasted French fries.
Excessive fat intake is one of the major cardiovascular causes. If the diet contains high amounts vieux papier of saturated vieux papier fatty acids begin to accumulate in the arterial wall of cholesterol. Fat provides energy (there are a lot of calories) and has made their use increases the risk of obesity. Obesity not only increases the cardiovascular risk of disease, but the risk of developing cancer. Tips on how to reduce fat intake and fat which to choose:
Choose low-fat dairy products, because fat dairy products are high in saturated fatty acids. Even choosing a lower-fat produ
The dietary fat is an important source of energy. The decomposition of 1 gram of carbohydrate or protein excreted 4 kcal of energy, and the decomposition of the same amount of fat - up to 9 calories. A small amount of fat is necessary for our body not only as a source of energy - fat, protein and carbohydrates in the diet should be equal to 1: 1: 4. Fat is also beneficial to the body as it helps to absorb fat-soluble vitamins (vitamin. A, D, E, K) gives the structure of food and taste some of the fat is biologically active precursors. However, excessive consumption of fat consumption, vieux papier especially saturated fat can raise blood cholesterol levels, which is one of the cardiovascular disease risk factor.
All fats are divided vieux papier into saturated and unsaturated fat. Unsaturated fats are further broken down into polyunsaturated and monounsaturated fatty acids. Solidifying vegetable oils (partial hydrogenation of them), changes in the structure of monounsaturated fatty acids and trans fatty formed.
Saturated fatty acids. Of these fatty acids, energy intake should not exceed 10 per cent. daily energy intake. These types of fatty acids are mainly foodstuffs of animal origin, but they are also products of plant: coconut, palm and palm kernel oil, and cocoa butter. Saturated fat increases the levels of low-density lipoprotein (containing vieux papier ,, bad "cholesterol, which is involved in atherosclerosis development) levels, so rich in saturated fatty acid intake increases risk for chronic diseases, vieux papier especially coronary heart disease.
Unsaturated fatty acids. Although saturated fat is recommended to change the unsaturated, but they should be used sparingly, as the energy, as well as other fats, is high. Most of the fatty acids found in liquid oils. Unsaturated fatty acids are of two types:
Polyunsaturated fatty acids. These fatty acids are essential for the body - part of the cell membranes, which are the precursors of biologically active substances. Since the human body synthesize polyunsaturated fatty acids, they have to get enough food. The polyunsaturated fatty acids energy intake should be around 6-10 percent. daily energy intake. Research has shown that the consumption of polyunsaturated vieux papier fatty acids may reduce low-density lipoprotein cholesterol ("bad cholesterol"), reduces triglycerides, platelet aggregation, thereby vieux papier decreasing the risk of thrombosis, coronary heart disease and heart rhythm disorders. Polyunsaturated fatty acids are oily fish (herring, mackerel, salmon, trout, smelt), fish oil, nuts (cashew, nuts (pecans), vieux papier almonds), vegetable oils (canola, corn, flaxseed, soybean, sunflower).
Mono-unsaturated fatty acids. The use of these fatty acids reduces cholesterol levels of low-density lipoproteins, the process of participating in the development of atherosclerosis, and increases high-density lipoproteins that inhibit the development of atherosclerosis. Studies have shown that this type of fat protects against cardiovascular disease, it is also beneficial for people with type 2 diabetes. Monounsaturated fatty acids are avocados, nuts (cashew, nuts (pecans), almonds), seeds, and vegetable oils (canola, olive, sesame, groundnut, vieux papier sunflower vieux papier oil).
Trans-fats. This type of fat can be naturally in some foods of animal origin, but most of them formed vieux papier in the hydrogenation of unsaturated fatty acids (vegetable oil). The hydrogenation process of vegetable oil is converted into a semi-solid fats used in margarine production and commercial cooking. Clinical vieux papier and epidemiological studies have shown that increased consumption of trans fatty acids increases the risk of coronary heart disease, cancer and other chronic diseases. These fats are donuts, cookies, crackers, margarine, oil, roasted French fries.
Excessive fat intake is one of the major cardiovascular causes. If the diet contains high amounts vieux papier of saturated vieux papier fatty acids begin to accumulate in the arterial wall of cholesterol. Fat provides energy (there are a lot of calories) and has made their use increases the risk of obesity. Obesity not only increases the cardiovascular risk of disease, but the risk of developing cancer. Tips on how to reduce fat intake and fat which to choose:
Choose low-fat dairy products, because fat dairy products are high in saturated fatty acids. Even choosing a lower-fat produ
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