2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
He althy eating is the key to he alth. However, while eating, not everyone thinks about it. But controlling the consumption of proteins, fats and carbohydrates helps not only to maintain a beautiful figure, but also protect yourself from certain diseases, including obesity.
However, not everyone knows that there are he althy fats, and carbohydrates, on the contrary, are harmful. Claims do not arise only to proteins. As we remember from biology lessons, it is proteins that are involved in the construction of connective tissue, regulate metabolism, carry useful substances through the blood, and also have a protective function. But why then do we need fats and carbohydrates, if proteins cope with the main functions?
What fats are good?
Thanks to fats, our hair and skin look he althy, and the body does not freeze in cold weather and does not overheat in the heat. True, there is one but. Not all fats are he althy, so let's take a closer look at this topic before looking at the foods that are richest in them on the calorie list.
Structure of fats
As you know, lipids are a combination of glycerol and fatty acids - triglycerides. Every moleculeA triglyceride consists of a hydrocarbon chain and an acid residue. Such a chain may differ in length or in the number of bonds, depending on which saturated and unsaturated lipids are isolated. In addition, fatty acids are classified according to the number of atoms after which a double bond is formed. They are especially important for the body. In everyday terms, these are omega fats.
He althy fats
In order for the body to function normally, it is necessary to consume fats containing unsaturated acids - omega 3, omega 6 and omega 9.
However, there are some rules and application features here. For example, omega 3 and omega 6 are considered interchangeable fats, but the latter should not exceed the established daily allowance. If you are in doubt how exactly to calculate it, then remember the easy way. There should be 4 times more omega 6 lipids in the diet than omega 3. This calculation is due to the fact that such he althy fats for the body can only be obtained from the outside, which means there is a risk of their overabundance. In contrast, omega 9 can be obtained from food or self-produced. What foods contain these fats? Let's find out now.
List of fat sources
The main content of omega 3 fats can be found in fish and algae, legumes and nuts, as well as in various oils. Consider a specific list that lists he althy fats. Products will be as follows.
- Most of all omega 3 fats are found insalmon, mackerel, herring, trout, squid, halibut, perch and carp.
- Also found in beans, soybeans, spinach, broccoli and other dark green plants.
- Found in soybean, grape seed, flaxseed, sesame, corn, pumpkin seeds, walnuts and oats.
Omega 6 levels are fairly high in sunflower, corn, cottonseed, soybean oils, river fish, nuts and seeds, chicken and eggs, as well as blackcurrants and evening primrose.
- Omega 9 is found in nuts, seeds, lard and avocados. A handful of hazelnuts or peanuts can saturate the body with the necessary norm.
- The greatest amount of omega 9 can be found in oils such as olive, apricot.
On the benefits of fats
Undoubtedly, each of these lipids has beneficial properties, otherwise it would be pointless to talk about them.
For example, the beneficial properties of omega 3 fats are to lower cholesterol levels, form brain cells, retina, spermatozoa, cleanse blood vessels and restore their elastic properties. Also, thanks to omega 3, blood pressure normalizes and the blood supply to the brain improves by preventing excessive blood clotting. Inflammatory processes are reduced, the risk of arthritis, atherosclerosis, heart attack and stroke is reduced. With the use of fats saturated with omega 3 acids, tissue and bone repair is noticeably accelerated, and some skin diseases are less acute. To allin addition, these lipids are an essential part of the diet for diabetes.
It is about omega 3 that they say that these are he althy fats for women. Why?
Benefits of omega 3 fats for the female body
Firstly, the use of these fats does not affect the figure in any way. But the improvement in the condition of hair, skin and bones becomes obvious. The body constantly needs these substances, so it does not have time to accumulate them, spending on its own needs. And secondly, omega 3 unsaturated fats are an excellent remedy for mood swings and depression, normalizing the functioning of the nervous system.
Useful properties of omega 6
Despite the fact that omega 6 can be considered a full substitute for omega 3, their effect on the body is somewhat different. Why are these substances so useful?
Thanks to saturated omega 6 fats, dry skin decreases, cholesterol levels decrease, metabolism normalizes, brittle nails are eliminated, and brain activity improves. Clinical trials prove that these lipids are successfully used in the treatment and prevention of multiple sclerosis and diabetes. The fatty acids in question are also used in the prevention of gynecological and urological diseases, neurotic conditions and cardiovascular pathologies.
Useful properties of omega 9
Omega 9 fatty acid is in no way inferior to those considered in terms of its beneficial properties that have a beneficial effect on the body. It can also prevent the development of diabetesby activating the action of cells to produce insulin. Thanks to omega 9, our body is able to resist various types of infections, as well as to develop immunity. Unlike the fats discussed, omega 9 not only lowers blood cholesterol levels, but is also highly stable, which means it does not release carcinogens into the body as a result of certain chemical reactions.
It is worth noting that all the acids presented are found in fish oil. Our great-grandmothers also knew about its benefits. Many generations of children have been taking it for a long time as their main vitamin. But few people know the benefits of fish oil for women.
It contains iodine and phosphorus to prevent thyroid disease and improve metabolism. The vitamins A and D included in the composition strengthen hair and nails, improve the condition and complexion, and also increase skin elasticity. Fatty acids help maintain a slim figure.
However, like any other substance, they are not without the possibility of negative effects on the body.
So good or bad?
Fats that are good for the body can also cause damage to he alth if a number of conditions are not met.
For example, lack of omega 3 is not as dangerous as its overdose. And although in practice this phenomenon is rare and difficult to implement, nevertheless, an allergy can become a minimal consequence, and an exacerbation of liver diseases can become a maximum.
The consequences of an excess of omega 6 in the body can be much worse than in the previous case. Yes, as a resultExcessive content of this substance in the body increases blood viscosity, which means that there is a risk of developing a heart attack or stroke, and blood clots may also develop. Also, the excess concentration of fatty acids threatens to increase the development of cancer cells. The minimal consequence of this is a decrease in immunity.
Despite the fact that omega 9 is designed to regulate metabolism, its excess in the body can lead to excess weight.
Therefore, before you start actively consuming these seemingly he althy fats, remember that moderation is important in everything.
Having touched on the topic of lipids, one cannot but talk about carbohydrates. Only in conjunction with he althy fats and carbohydrates can you organize proper nutrition.
Carbohydrates. Their benefits and harms
With carbohydrates, everything is somewhat simpler. There are complex carbohydrates and simple ones. Or, in other words, carbohydrates with a low glycemic index and with a high one. How are they different?
Simple carbs target a quick burst of energy by raising blood sugar levels.
They are found in chocolate, pastries, fruits. In a word, in all goodies. That is why chocolate bars are good as a quick snack, but bad as a main meal. The feeling of hunger will be satisfied for exactly a couple of hours.
Complex carbohydrates, getting into the body, break down for a long time, constantly feeding the body with energy.
They are found in many cereals, legumes, whole grain breads, anddurum pasta.
At the same time, remember that simple carbohydrates, splitting, instantly turn into fat, so you can’t abuse them, otherwise you can forget about a slim figure.
Conclusion
Fats are useful only when their use is limited to the daily allowance. Any excess can not only negatively affect the appearance, it can also significantly affect he alth. So before you get excited about the effects of eating omega fatty acids, think about the consequences of eating them incorrectly.
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