Balanced ratio of proteins, fats, carbohydrates along with food – the key to proper nutrition and the formation of a healthy beautiful body.
Perhaps fats cause the most questions. Many their very name is associated with something unhealthy. However, not all they are harmful, moreover, without certain types of fats active a sporting lifestyle will lead to the depletion of the body. In relation to it is most often negative, but how reasonably can be considered fats harmful to the body and its functioning?
What are fats and their varieties – harmful and beneficial
Fats are naturally occurring complex organic compounds. WITH chemical point of view, these are esters of a trihydric alcohol glycerol and carboxylic acids. From the point of view of ordinary people, fats are complex chemicals with a large molecule, which, by splitting, releases a huge amount of energy. However for the effective release of energy by fats, the body must be saturated not only with them, but also with carbohydrates and oxygen.
The following classification of natural fats has been adopted today:
- Saturated or animals. These are the so-called harmful fats, the excess of which leads to various complications with sides of the heart, blood vessels, liver.
- Unsaturated or vegetable fats are trivially called “useful.” They, in turn, are divided into mono- and polyunsaturated. Monounsaturated fats have a small molecule, therefore, it is easier for others to split into components – water and carbon dioxide, while emitting almost twice as much energy, than the same amount of carbohydrates. Polyunsaturated fats break down somewhat harder but they are practically the only a source of irreplaceable acids in the body. Besides, they are resistant to heat treatment.
The value of fats for the body
The beneficial functions of fats in the body are as follows:
- Fat breakdown produces a large amount energy.
- Participate in the life of epithelial cells.
- They are the building material for human cells. brain.
- Some vitamins, getting into the human body, they do not digestible without fat.
- They are sources of essential acids.
Adult Fat Consumption
Average adult fat intake calculated on the basis of the ratio of 1 g of fat per 1 kg of body weight, i.e., the approximate rate of their consumption per day for men is 80–100 g, for women 50–60 g. At least 80% of this amount should make up vegetable fats. Moreover, the share of unsaturated mono compounds should account for more than half of the daily eating healthy fats.
Fat intake in sports and harmful unnatural fats
Sports enthusiasts should increase their vegetable fat content. in the diet up to 90% of the daily intake of fat. The remaining 10% must be in animal fats.
In addition to the classification of natural fats described above, there are two more types of harmful fats, the appearance of which is due to the development of society. We are talking about oxidized (transgenic) fats and trans fatty acids. This is an integral part of fast food and high-calorie sweets:
- deep-fried dishes;
- shortbread cookies, biscuits, creams;
- sauces, including ketchup and mayonnaise.
Anyone should limit their use of these “goodies”, because the fee for love for them is too high: heart disease, obesity, diabetes, oncology. Athletes should abandon these products altogether, together with training, they carry an unnecessary burden on the body.
Fats in foods
Vegetable fats:
- Monounsaturated Fats (Omega-9) Reduce Total Bad cholesterol. They contain olive, peanut, hazelnut, sesame oil, avocado, pistachios, hazelnuts, cashews, sesame seeds, black olives.
- Polyunsaturated fats. Source useful for Omega-3 is a fatty sea fish, shrimp, oysters, lake trout, flaxseed and oil, hemp seed and oil, pine nuts and walnuts. Omega-6s are found in corn, sunflower, soy, oils, and also in seeds.
Sources of animal fats:
- Butter and milk fats.
- Animal fats, such as beef tallow, lard.
- Palm oil.
Animal fats contain “bad” cholesterol, from their excessive eating the liver suffers. These fats are hard to digest creating a large load on the body. Less milk fat load the body if it is difficult to manage only plant fats, in a small amount you can use butter. Just remember that it can not be stored and heated for a long time! All fats animal origin unsuitable for cooking!
Fats and weight loss
Fats are high in calories, however, completely abandon their use not allowed. With a deficiency of fats, first of all, cells begin to suffer brain and deteriorate the appearance of the skin.
You should choose the right strategy for eating fat:
- Reduce their intake to a physiological minimum.
- When planning a meal, remember that fats are an integral part of many other products.
- Eat only vegetable fats.
- Acquire oils of the first extraction only.
A competent diet is the first step to creating a healthy body and beautiful figure. Remember that the human body is a complex mechanism in which everything is interconnected. Food intake proteins, fats, carbohydrates is necessary for them to fulfill their functions useful to the body. However excess or deficiency each element can lead to serious complications, especially for people with regular physical activity. A balanced and healthy diet for you!