Fat is a supplement your body needs: Protein and starch can absorb, absorb nutrients and provide strength to the heart and brain. For a long time, we've learned that using fat will dilate your body, increase your cholesterol levels, and lead to incalculable medical problems. Anyway, for now, we realize that fat is not the same as fat.
"Fats," such as unsaturated fats and soaked greases, have a detrimental effect on health: overweight, weaning and risk of contracting a particular disease. This is just the beginning. However, "fat" fats, such as unsaturated fatty acids and omega-3s, have the opposite effect. To be honest, solid fats play a vital role in managing your temperament, promoting your mental training, fighting fatigue and controlling your weight.
By understanding the difference between good and bad fats and how to gradually add a reasonable amount of fat to your diet, you can improve your mindset, increase your energy and prosperity, and become leaner.
Healthy fat
Do you think that all fat is bad for you? That's all you need to consider about dietary fat, including how to make a reliable decision without giving up taste.
Cholesterol and dietary fat
Dietary fats also play an important role in cholesterol levels. Cholesterol is a waxy and greasy substance that your body needs to function properly. The fat itself is not terrible. However, its installation can have a negative impact on your health.
- Like diet fats, there are a lot of fats.
- The good cholesterol called HDL is in the blood.
- LDL cholesterol is a "bad" type in the blood.
- The important thing is to keep the LDL level low and the HDL level high, which can be blocked
- Protect yourself from coronary heart disease and stroke.
In addition, a large amount of low-density lipoprotein cholesterol can extend the corridor in all directions, while low-density lipoproteins may present an increased cardiovascular risk.
Instead of the amount of cholesterol consumed, the big effect on cholesterol is the fat consumed. So, rather than determining cholesterol, it is essential to replace the troublemaker with something terrible.
Good or healthy fat
Monounsaturated and polyunsaturated fats are called "good fats" because they are good for your heart, your cholesterol and your health in general. These fats will help:
- Reduce the risk of coronary heart disease and stroke.
- Low levels of harmful cholesterol and a significant increase
Levels of cholesterol.
- Avoid arrhythmias.
- Low triglyceride levels are associated with coronary artery disease
- Intensified in the battle.
- Reduce weight.
- Prevent arteriosclerosis
Monounsaturated fats - good sources include:
- Olive oil. The types of heart-healthy fats contained in olives and olive oil can reduce the inflammatory effects of LDL cholesterol on the body.
- Fiber-rich fruit.
- Beans.
- Whole grain.
- Chia seeds.
- Oily fish
- Flax.
- Hazelnut.
Foods and fats containing more polyunsaturated fats are:
- The eyes of a camel.
- Sunflower seeds
- Linseed oil or linseed oil.
- Squid, squid, squid, tuna, squid and other fish.
- Corn oil.
- Soybean oil
- Safflower oil.
LDL - unhealthy or "bad" fat
Meat and dairy products usually contain a limited amount of trans fat, but unsaturated fats are considered dangerous. This is the most terrible type of fat because it increases LDL cholesterol and lowers HDL levels. In addition, unsaturated fat soaking can exacerbate coronary heart disease, stroke and other recurrent diseases. They can also cause insulin blockage and increase the risk of type 2 diabetes.
The main sources of trans fats include:
- Baked goods, cakes, cakes, pizza dough.
- Packaged snacks (biscuits, popcorn in microwave ovens, potato chips).
- Paste margarine and shorten vegetables.
- Fried foods (fries, fried chicken, chicken nuggets, fried fish).
- Contains hydrogenated or partially hydrogenated vegetable oils, even they are "no fat."
Saturated fat:
Although saturated fats are not as harmful as unsaturated fats, they are moderately consumed because they increase cholesterol levels that are harmful to LDL and affect heart health. You don't have to exclude all saturated fat from your diet, but most nutritionists recommend limiting your daily calorie by 10%.
Saturated fat - the main sources include:
- High fat beef,
- Lamb meat
- Pork
- Poultry skin,
- Beef fat (tallow),
- Lard and cream
- Butter
- With cheese.
Instead of eating a lot of food deadly, choose a rich diet, including a variety of vegetables, natural products, nuts and beans, at least two weeks of fat fish, the right amount of dairy products, the right amount of red meat, and regularly polished or prepared dinner.
This may mean replacing the fried chicken with flame-roasted chicken, replacing some of the red meat you eat with a different source of protein, such as fish, chicken or beans, or using cooking oil. Olives instead of margarine.
Try removing trans fat from your diet. Check the basic life name of trans fat. Restricted heating and cheap food can go a long way.
Restrict the intake of fat by replacing some of the red meat eaten with beans, nuts, poultry and fish, and converting from whole milk to a less fat substitute. Even so, don't use refined starch and sugary foods instead of soaked fat.
Eat omega-3 fatty acids every day. Various fish sources are used as plant sources such as pecans, ground flaxseed, linseed oil, canola oil and soybean oil.
Cook with olive oil. Use olive oil to cook on the stove instead of sprinkling butter, margarine or fat. To heat, try canola oil.
Eat more lawyers. Try them in sandwiches or green vegetable dishes or make them into guacamole. In addition to a solid heart and brain fat, they are a sumptuous dinner.
Reach for the nuts. You can add nuts to vegetable dishes instead of nuts on chicken or fish, or mix them with nuts, seeds and dry organic products.
Lightly bite the olives. Olives are rich in solid monounsaturated fats and have low-calorie consumption. Simply try it out or make a tapestry for diving.
Put on a plate of green vegetables. Professional plates of various green salad dressings are often rich in unwanted fat or added sugar. do it yourself
This may mean replacing the fried chicken with flame-roasted chicken, replacing some of the red meat you eat with a different source of protein, such as fish, chicken or beans, or using cooking oil. Olives instead of margarine.
Try removing trans fat from your diet. Check the basic life name of trans fat. Restricted heating and cheap food can go a long way.
Restrict the intake of fat by replacing some of the red meat eaten with beans, nuts, poultry and fish, and converting from whole milk to a less fat substitute. Even so, don't use refined starch and sugary foods instead of soaked fat.
Eat omega-3 fatty acids every day. Various fish sources are used as plant sources such as pecans, ground flaxseed, linseed oil, canola oil and soybean oil.
Cook with olive oil. Use olive oil to cook on the stove instead of sprinkling butter, margarine or fat. To heat, try canola oil.
Eat more lawyers. Try them in sandwiches or green vegetable dishes or make them into guacamole. In addition to a solid heart and brain fat, they are a sumptuous dinner.
Reach for the nuts. You can add nuts to vegetable dishes instead of nuts on chicken or fish, or mix them with nuts, seeds and dry organic products.
Lightly bite the olives. Olives are rich in solid monounsaturated fats and have low-calorie consumption. Simply try it out or make a tapestry for diving.
Put on a plate of green vegetables. Professional plates of various green salad dressings are often rich in unwanted fat or added sugar. do it yourself
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