Under the heading Lose Weight Together: negative calorie foods, negative calorie
Fat intake
Fats (Another name - triglycerides) - a natural organic compounds consisting of esters of glycerine and fatty acids.
Carbohydrates, fats and proteins - the main components of human nutrition and basic "building blocks" of the cell structure. In progress
fat intake and assimilation of our body receives the necessary energy for life, measured in calories; processes of growth and regeneration of the body is also directly dependent on the success of "energy supply". To metabolism proceeded most effective and healthy manner, a daily portion of the energy expended must be covered by means of 55% carbohydrates, 15% protein and 30% fat.
What role, in addition to the delivery of energy resources, fats play in human life?
- Fats are important for the formation of specific substances, such as prostaglandins consisting of fatty acids and influencing blood pressure, nerve cells, uterine tissue.
- Protect fats: they can create insulating subcutaneous tissue that protects the body from hypothermia. Thick fat layer prevents mechanical damage to the kidneys, liver and brain.
- Fats work "courier" for some vitamins (A, D, E, K), known as fat-soluble.
- An excess of fat is not transformed into energy soon after ingestion is stored in fat cells and "stored" in the so-called depot, where, if necessary, be mobilized. Standart volume depot is about 10 kg for men and 12 kg in females (average height, normal body).
Atconsumption of fats food we get them from two major natural sources of plant and animals. Vegetable fats are used as a liquid cooking oils and fats, as they are in some vegetables and other crops; animal fats, is available in a form of butter, fish, meat fat, the aqueous emulsion of milk fat (milk). Each of the fat has its own particular combination of fatty acids, which determines its unique character.
Saturated, monounsaturated and polyunsaturated fats
The balance of various fatty acids contained in vegetable or animal fat, it defines the physical and physiological characteristics. From a chemical point of view of fatty acids - a chain of carbon atoms that differ in length and, most importantly, the level of saturation. Chain length is directly related to digestibility of fat consumed. "Long" (saturated) fats are processed by the body more difficult, and they look different from the "short".
Saturated fatty acid molecule tightly studded hydrogen and oxygen atoms along the entire length of the carbon chain, new molecules, if they wish, to squeeze nowhere. That Is Whysaturated fats soften, but not melt at room temperature, to melt, as they need to be heated. Examplesaturated fat - Animal fat, milk fat (butter), tropical oils (palm, coconut, shea butter).
Monounsaturated fatty acids in the structure have a "space structure" - in their chain one place lack hydrogens. Oils, which predominate in the composition of the monounsaturated fatty acid is initially liquid, but poluotverdevayut and thicken upon cooling.Monounsaturated fats include avocados, olives, gourmet nuts (pecans, macadamia nuts, hazelnuts, almonds).
Polyunsaturated fatsAs is evident from their names, are even more complex structure. Far from chemistry lady can be quite difficult to imagine their structure, but let's try: if a fatty acid molecule low hydrogen content and the carbon atoms are connected to multiple double bonds. Depending on where in the chain of a carbohydrate "splits" into two distinct groups of unsaturated fatty acids omega-3 and omega-6. It is derived from the so-called essential or essential linoleic and linolenic acids, the body can not synthesize their own, but need them badly because they form cellular structures.Polyunsaturated fats are liquid at any temperature.
Omega-3 contained in marine fish, flaxseed, soybean, rapeseed oil, omega-6 - in corn and sunflower oil. With a lack of intake of essential fatty acids the body starts to sound the alarm: the hair falls out, deteriorating leather, falls immunity.
Since polyunsaturated fatty acids are distinguished small amount of hydrogen consumption of hydrogenated vegetable oils, further enriched with hydrogen, to give them a solid state, it is not recommended near nutritionists. It is believed that the violation of the natural structure of the molecular structure causes the fat digested worse and highlights the oxidation products, so-called lipid peroxides, damaging the circulatory system.
Rate of consumption of fats
Poor fat diet is not as useful as commonly believed. In addition to energy consumption, fat plays an important role in metabolism and is critical to the structural integrity of the various organ systems. The main thing - to balance their dietary intake, organizing it so that the depot is not overloaded. So how much and what is necessary to consume fat food to keep healthy?
Centralthe rate of daily dietary fat healthy adult human is about 100 grams. Nutritionists recommend that women adhere to the "dose" of 80 grams. Only half of this amount should be kept in "visible to the eye" food fat (butter sauce for salads, etc..), The rest is calculated on the basis of data on the content of hidden fats in meat, sausage, dairy, bakery products. Preference is easier to digestunsaturated fatsBut vitamin composition of saturated and can not exclude them from the eating plan. Daythe rate of fat consumption entirely covered, for example, when you eat 10 grams of raw sausage type salami and 100 grams of potato chips.
Olga mob
Women's magazine JustLady