For most of us, from the various diets and dieters word FATS as red rag to a bull.
We used to think that fat should be excluded to the maximum, and it is better that they do not come to us in the mouth and therefore our bodies, then we will stroynyashkoy).
Frankly, I thought so)
But that's actually not that simple with fats.
Nature had long been thought out for us.
And the role of fat in the body is important as well as other substances and elements.
Firstly fats - it is our energy and heat insulation.
Secondly fats:
- helping to absorb important for the body of vitamins and minerals (vitamin A - vision, bone health, vitamin D -podderzhanie the nervous system health bones and muscle contraction, vitamin E - strengthens blood vessels, metabolism, cell nutrition, vitamin K - blood vessels and bone health, blood clotting, and the kidneys liver).
- involved in the production of collagen (for us girls is very important, we also want our skin is firm and elastic?)
- affect the reproductive function,
- improve brain activity.
And how much harm we inflict ourselves if we are really to exclude from the diet of fats? How can the problems found?
To ensure that our food was correct and balanced to be understood that the fats are of two types:
saturated fats;
unsaturated fats.
Let's just remember that saturated fat - roughly the enemy!
For saturated fats include mostly animal food and a number of herbal products.
That's the saturated fats in excess leads to the accumulation of Zhirkov, because they are the main sources of energy, which we do not have time to spend. Accordingly, all the energy received with food and unspent deferred reserve on our sides.
Saturated fats are found in foods such as butter, lard, margarine, coconut and palm oils, mayonnaise, fast food, fatty meats, pastries, milk and other products.
If we want to lose weight, it is necessary to exclude such fats from the diet for the most part.
Unsaturated fats are divided into two types:
Polyunsaturated fatsRich in essential fatty acids Omega-3 and Omega-6, which is undoubtedly very important for the body because it involved in maintaining a healthy state, are needed for beauty skin, hair and nails.
Polyunsaturated fatty acids are rich in nuts, vegetable oils (olive, flaxseed), cod liver oil, liver, fish, shellfish and other seafood.
monounsaturated fats - the main source of omega-9 fatty acids. They normalize cholesterol and glucose levels, and thus are of great importance for us, having excess weight.
Also, Omega-9 have a positive impact on the state of immunity, enhance immunity, they are helpers -sosudistoy cardiovascular activity.
Monounsaturated fats in large amounts found in nuts, olive and grape seed oil, mustard, sesame, avocado.
Thus, the most common productsContaining essential fatty acids are:
- fish and seafood;
- avocado;
- nuts;
- vegetable oils (except palm and coconut),
- linen; sesame;
- fish fat.
All of these products are present in my diet!
Also, I do not refuse from saturated fats - dairy products, and often I eat and cottage cheese and sour cream and milk, but with a reduced fat content.
Proper nutrition requires the use of the body required for the amount of calories, proteins, fats and carbohydrates.
It is not recommended to give up fat, including saturated. Just eat in moderation low-fat foods, follow KBZHU balance and will be fit and healthy!)
Earlier, I told why you should not switch to low-fat dairy products. Can be found here:
https://zen.yandex.ru/media/id/5bfe85f9fee8ea00ad13780b/chto-takoe-kbju-i-kak-ono-pomogaet-nam-pohudet-5c0e607d8f486600b085cb11?from=editor
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