The most important source of energy, the basis of nerve cells, protector from the cold, shock absorber for the internal organs, transporter of vitamins A, D, E, K “to destination” – the majority of women consider it enemy of the figure no. 1 – and in vain.
NOT ALL FATS ARE EQUAL…
Your body can not do without fat. To stay healthy and not lose the ability to give birth, woman needs an “inviolable fat deposit” of 10 to 20 kilograms.
- If you decided to lose weight and eliminated all fats from your nutrition, do not expect gratitude from your body. In a couple of weeks, it will express its displeasure with available means:
hair stops shining – will become dull and lifeless,
nails will compete with puff pastry in structure and start to break down,
skin will get “tired” of such a diet and will get “sad” and sag.
Fats are made of “bricks” – fatty acids. The choice of these building blocks is small.
There are only three types of fats:
Any fats, whether butter, margarine, or olive oil are a mixture of these three types of fats in various proportions.
For example, oil contains:
- 62% of fatty acids (fats high in saturated fatty acids),
- 30% monounsaturated fats,
- 5% polyunsaturated fats.
Oil has more saturated fatty acids, so it is called fat saturated.
- The leader among the good fats is Omega-3 essential unsaturated fatty acids, which are found in oily sea fish.
People are not fish and are not capable of producing such acids on their own. They can get into the body only with food (or dietary supplements).
Paradoxically, it is the Omega-3 that “launch” the process of fat burning. In addition, they:
- reduce high blood pressure and blood lipids,
- protect you from heart attack,
- take care of your performance,
- protect against blood cancer!
Are you thinking of the nasty fish oil? Well, you don’t necessarily have to drink and swallow handfuls of capsules and mixture. It is enough to consume fatty fish varieties in small portions, 1-2 times a week.
You can eat:
mackerel (100 grams),
herring (150 grams),
tuna (150 g),
salmon (160 grams).
It is important to give up the idea of frying or stewing your fish in cream (sour cream, mayonnaise). Steamed salmon turns out really tender.
If fish doesn’t “inspire” you, pay attention to the alternative, which is vegetable oils:
- linseed oil,
- rapeseed oil,
- walnut oil.
Our body is quite capable of processing the Omega-3 fatty acids they contain.
To “cover” the daily norm, it is enough to consume either of the following volumes of oil:
- ¼ teaspoon of flaxseed oil,
- ¾ tablespoons of walnut oil,
- 1 tablespoon of rapeseed oil.
The deficit of omega-3 is associated with such disorders in children, as dyslexia and hyperactivity.
In adults, it manifests through depression. It was proved that these acids:
- reduce the risk of blood clotting,
- reduce abscesses (inflammation),
- help with rheumatoid arthritis and psoriasis.
Omega-6 also are vitally important. Their sources are such oils as:
Acne, allergies, excessive skin dryness, chronic fatigue and “particularly pernicious” PMS can be caused by the deficit of omega-6.
- The recommended ratio of Omega-6 and Omega-3
- in the nutrition of a healthy person is 10:1,
- in the therapeutic diet – 3: 1 to 5: 1.
As a rule, we consume a sufficient amount of omega-6, with a catastrophic shortage of Omega-3 (common proportion is 20 to 1).
- Deficit of Omega-3 and Omega-6 (together they are often called vitamin F) leads to premature body aging.
- butter, interior and kidney fats, bacon
- white fat on meat (including chicken skin)
! Unlike other vegetable oils, coconut oil and palm oil contain high amounts of saturated fat.
- These are even more harmful than saturated fats. They appear in the process of hydrogenation as a result of “merging” of hydrogen and vegetable oil (this is how the margarine is born, which is the cooking fat).
They are actively added to pastry (from croutons and crackers to cakes) to extend the shelf life of products. Trans fats provide no benefits, only harm.
- It is unlikely that the German chemist Wilhelm Norman back in 1901 thought about how bad his invention was.
Today, it is proved that trans fats contribute to:
- the development of obesity
- the development of liver disease
- the emergence of diabetes
- cardiovascular diseases
- immunity weakening
- reduction in vision
- the development of atherosclerosis
Pregnant women, whose diet contains a large amount of trans fats, are at risk to have a baby with abnormally low weight. A nursing mother in the same situation risks the quality of her breast milk.
- refined vegetable oil, ketchup, mayonnaise, chips, crackers,
- some frozen foods (vegetable mixes – an exception), fast food.
If you are trying to lose weight, pay attention to how much so-called “hidden” fats your diet contains. Sausages, frankfurters and ham can “slow down” the weight loss process not only because they are too salty and abundant in additives and preservatives, but also contain fats that you are unlikely to consider.
So, you have to read the whole text very thoroughly, especially the column “Nutritional Information” and draw conclusions before buying.