IN recent years fatty foods have become unpopular with many people who strive for healthy image life. Meanwhile, fats play an important role in human life - they are the main sources of energy. Even at rest, a person needs fats, so completely giving them up is unreasonable.
Functions of fats in the body
- Creation of a fat layer to protect internal organs;
- Participation in the creation of cell membranes;
- Participation in the production of many hormones;
- Participation in assimilation fat-soluble vitamins, such as A, D, E and K;
- Regulation of processes in the nervous system;
- Protecting the body from hypothermia;
- Participation in the production of estrogen.
What types of fats are there?
All fats are conventionally divided into three groups.
.
These are animal fats that enter the body from meat products, butter, eggs, sausage and dairy products. They differ from other fats in that they remain solid even at room temperature. Saturated fats are needed for energy and are involved in cell structure. That is why their excess leads to the accumulation of excess weight, as well as increased cholesterol levels in the body, heart disease and even some types of cancer. If a person does not consume saturated fatty acids, the body can synthesize them from other foods. However, this is also extra work for the body, so such fats are needed in small quantities.
2. Unsaturated fatty acids.
These fats are found in plant foods- in sunflower oil, olive oil, corn oil and others. They don't freeze even in the refrigerator. These acids are divided into polyunsaturated acids and monounsaturated acids.
- Monounsaturated fats do not affect cholesterol; they are Omega-9 acids. They are found in olive oil and help improve the condition of cell membranes, protein synthesis and insulin sensitivity;
- Polyunsaturated fats include linoleate, or Omega-6, and alpha-linoleate, or Omega-3. These fats are not produced by our body on its own, so they must certainly enter the body with food. Omega-6 acids are found in sunflower and corn oils, and people do not experience a shortage of them. Omega-3 acids are found in walnut oil, flaxseed oil and hemp oils and fatty sea fish. As a rule, there are not enough of these fats in the body, and the combination of Omega-3 and Omega-6 should be 1:4. Then they protect blood vessels and the heart from obesity, remove bad cholesterol and increase the amount of good lipids.
3. Trans fats.
This type of fat is considered the most harmful; it is obtained by heating vegetable fat or under hydrogen pressure. It hardens very well at room temperature, and by including it in products, their shelf life is increased. The human body does not need it at all, but in modern products its content reaches 40% of their energy value. These fats include various margarines, as well as ready-made dressings for dishes and salads.
Body fat ratio
For good nutrition Our food should contain up to 35% fat, and the amount of unsaturated fatty acids should predominate. Besides, the right combination Omega-6 and Omega-3 guarantee wellness. And an imbalance between them can lead to the following health problems:
- chronic fatigue;
- predisposition to peptic ulcer disease;
- development of hypertension and atherosclerosis;
- diseases of the cardiovascular system;
- development of joint inflammation.
As already mentioned, saturated fatty acids include fats of animal origin.. These are milk fats, lard and other fats - beef, goose, lamb, etc. The most common milk fats include butter. It contains a lot of cholesterol, and due to the fact that the oil is absorbed almost completely, it harmful substance we get it from oil regularly. However, butter has a lot of useful things: it contains vitamins A, B, E.
In addition, the oil is classified as an antidepressant product, especially useful for women. So a small amount of milk fat as a morning sandwich will not be harmful.
Other animal fats do not have much cholesterol, but they are digested much worse than vegetable oil. This means that their consumption leads to the accumulation of toxins.
Fats are especially guilty of this high temperature melting. Thus, a roasted piece of pork or fatty beef will take a long time to digest in the stomach and will require the body to spend a lot of energy to remove waste after processing it. Therefore, poultry meat and poultry fat are preferable to other animal products.
The role of saturated fatty acids is that they synthesize cholesterol in the blood. If there are a lot of these acids, cholesterol first accumulates in the vessels, settling on the walls in the form of fatty plaques, which impede blood flow. This leads to atherosclerosis, thrombosis and other diseases of the blood vessels and cardiovascular system. However, the body cannot live without cholesterol at all, because it is needed for the same vessels, for their elasticity. This is exactly the case when you can’t have too much, and you can’t have too little either. And if the vessels are already damaged by atherosclerosis, then you should completely abandon animal fats until the harmful cholesterol is dissolved and eliminated.
Suppose we do not consume saturated fatty acids in the form butter or lard, let's give up beef and goose. Can we be calm about our figure and blood vessels? Let's figure out what products you can find fats of animal origin, because fats in many familiar dishes can be simply invisible. But that doesn't mean they aren't there.
Let's take a piece of absolutely lean pork bacon - not a speck of fat is visible. But it contains up to 35% saturated fat. The same amount of fatty acids will be in lean sausages or boiled sausage. Any sausage products, many types of sausages, pates and smoked meats are also prone to the presence of fats. These are complex multicomponent mixtures containing a lot of saturated fatty acids. Therefore, for your “cholesterol safety,” it is best to eat a piece of lean meat with lemon than a portion of low-fat sausage.
So, the verdict on saturated fatty acids has been signed: we will eat, but not much, so as not to overload the body and accumulate toxins. And we will eat with herbs, with vegetables, with herbs and seasonings that will help you quickly digest and remove metabolic products from the body.
"Fats are not the enemy if you know everything about them"
If a person is faced with a choice of which product to eat - fatty or low-fat - almost everyone will prefer the second. People are always trying to lose weight. And to do this, you need to use dietary products. Fat, in turn, has been consistently positioned as the enemy of dieting, causing only harm, so it is not surprising that people are perplexed when doctors and nutritionists praise fat. Actually exist healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and made a splash on Instagram a few years ago, only to calm down only recently. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more healthy products rich in fats that are definitely worth including in your diet on a regular basis. Here's what you need to know.
What fats are good for the body? These are usually considered monounsaturated and polyunsaturated fatty acids. They help lower artery-clogging cholesterol, which is in addition to their other heart-healthy properties. Research also shows that these fats help normalize insulin and blood sugar levels, reducing the risk of type 2 diabetes.
“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, PhD, MPH, R&D, senior nutritionist Medical center UCLA and adjunct assistant professor at the Fielding School of Public Health. “They counter inflammation, reduce the risk of heart disease and are full of good nutrients, and are also useful for weight loss.”
Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our bodies need for brain function and cell growth. Omega-3s are beneficial for heart health and are mainly found in fish and seaweed, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” adds Hanns. “They are not particularly harmful, but they are not always beneficial, unlike omega-3 and monounsaturated fats.” Omega-6s work together with omega-3s to lower cholesterol, but research shows that consuming more omega-6s than omega-3s may promote inflammation and weight gain, so main point– you need to make sure you consume more omega-3s than omega-6s.
What are bad fats
One simple rule: you should always avoid trans fats - they are listed on the label as "partially hydrogenated oils." They really do not bring anything but harm. Most of them are artificial and increase the level bad cholesterol and reduce the level of good, which helps cleanse blood vessels. Trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes, according to the American Heart Association.
Saturated fats are a bit more difficult to deal with. Old nutrition studies said saturated fat was really bad for cholesterol, but more new information states that it has a neutral effect. This is a sensitive topic, and USDA and American Heart Association recommendations continue to limit saturated fat intake in favor of monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fat, but it does not make up a large proportion of total fat and therefore does not offset the benefits of healthy fats.
List of foods containing healthy fats
Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared material about healthy fats, a list of products - especially for you!
1. Avocado
One medium avocado contains about 23 grams of fat, but most of it is monounsaturated fat. In addition, the average avocado contains 40% daily norm fiber needs without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect vision. Try using it in place of foods that are higher in bad fats - use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.
2. Walnuts
Walnuts are one of the best sources of omega-3 fatty acids, particularly alpha-linoleic acid, found in plants. A recent study found that eating one handful of walnuts a day lowers total bad cholesterol levels and also improves blood vessel function. Studies have also found that eating nuts reduces the risk of blood clots, which can cause heart attacks, and also improves the health of your arteries. 
3. Other nuts such as almonds and pistachios
Nuts such as pecans, pistachios, cashews and almonds also contain many healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, and carotenoids are important for eye health. All it takes is to eat about 30 grams of nuts daily to notice the positive effects. Some varieties are higher in fat than others, such as cashews and macadamia nuts, so you'll need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to shell them helps you eat them more slowly, making portion size easier to control. Peanuts (legumes) contain both monounsaturated fats and omega-6 polyunsaturated fats, indicating that they are beneficial for the body. 
4. Nuts and seed oils
Nut oils and oils from various seeds– this is where healthy fats are found. Try almond butter, cashew butter, or sunflower butter to get your dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients. 
Fat in one cup of black olives is 15 grams, but again, it's mostly monounsaturated. Plus, no matter what kind of olive you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known to help prevent cancer. New research suggests it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines on cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal amount. 
The reason olive oil is showing up in more and more kitchens is its richness in monounsaturated fats. But you shouldn't pour it in large quantities. One tablespoon contains a whopping 14 grams of fat. 
One cup of ground flaxseed contains a whopping 48 grams of fat, but that's all the good stuff. unsaturated fat. You only need 1-2 tablespoons. Flaxseed is an excellent source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it's key to meeting your healthy fat needs. Besides, flax-seed contains up to 800 times more lignans than others herbal products. These nutrients contain both plant estrogen and antioxidants, and research suggests they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it may help you feel fuller longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds onto yogurt or oatmeal, or add a spoonful to smoothies. Or try adding it to a pie crust when baking.
8. Salmon
Fatty fish like salmon (as well as sardines, mackerel and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of the best ways to get required quantity fat The American Heart Association recommends eating at least two servings of fish per week to reap the maximum benefits. 
Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, you should limit your tuna intake to 340 grams (total for two meals per week) to avoid overexposure to things like mercury, which can be found in small amounts in seafood. 
Yes, that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of this is saturated fat, and the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? We can say that chocolate is practically a vegetable. To get the most out of your chocolate high level flavonoids, buy bars with at least 70% cocoa beans.
This product does not contain much fat. Products above or below can boast high content, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it comes naturally from soybeans. Tofu is considered a health food for a reason - it is a solid plant protein with low content sodium, and provides almost a quarter of the daily calcium requirement.
12. Young soybeans
Rich in both polyunsaturated and monounsaturated fats, soybeans They are also an excellent source of plant proteins and fiber. Enjoy them boiled or salted, as a tasty snack or pureed into hummus. 
Add them to a salad or just eat a small handful for a large dose healthy fats, protein and fiber.
These small but mighty seeds are rich in omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved—you can add a tablespoon to smoothies for a quick boost of fat, fiber, and protein, or soak them overnight for quick breakfast. You can even use them in making desserts.
15. Eggs
Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it is true that the egg yolk contains some fat, it is also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps brain function, nervous system and cardiovascular system. Regarding cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.
The following foods contain more saturated fat and should be consumed more carefully. But they can also be part of a healthy diet.
16. Beef and pork
Foods high in fat, such as steak, are considered unhealthy. But it actually has less fat than you think, especially if you choose lean meats, which have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is an excellent source of protein, iron and zinc, all important nutrients for active women. One 100 gram serving of lean beef contains a whopping 25 grams of protein needed for muscle building and three times the more iron(which is important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, and the resulting third of the daily value of zinc supports the immune system. Lean pork can be a good source of fat when eaten in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which have been linked to increased heart disease and cancer risk), so it's worth eating other white meats instead.
17. Whole milk
As we've already discussed, consuming full-fat dairy products over low-fat or skim dairy products has benefits for weight control. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which contains none. Other proponents of fat in dairy products point out that fat is needed to absorb vitamins A and D from milk, since they are fat-soluble vitamins.
18. Whole yogurt
When purchasing yogurt, choose one that contains active cultures to reap the gut health benefits. Take the classic version without filler - fruit flavors have a surprisingly large amount of additional sugar. Add to yogurt healthy nuts and fresh fruit.
19. Parmesan
The review of healthy fats and the food list ends with cheese. It is often unfairly criticized for its high fat content, especially hard, fatty varieties, such as parmesan. While it's true that cheeses have more saturated fat than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that saturated per 100 grams) provide a ton of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even compared to meat and eggs!
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They are part of the cells of a living organism and perform a number of functions important functions. Fat is a must integral part protoplasm, nucleus and cell membrane. In addition, fats are involved in the synthesis of sex hormones, the functioning of the nervous system, the breakdown of fat-soluble vitamins A, E, D and K, as well as their absorption. And, as you already guessed, they must be included in your diet.
There is an opinion that for effective weight loss You need to completely eliminate fats from your diet. Actually this is not true. Moreover, eating the right fats helps you lose weight.
Fats are the most complex complex of organic compounds, consisting of carbon, hydrogen and oxygen. The main components of fats are glycerol and fatty acids.
Glycerol is highly soluble in water and makes up no more than 10% of the fat molecule; the rest is water-insoluble fatty acids. Fatty acids are absorbed by saponification. When exposed to alkaline enzymes, saponification occurs, which allows fats to easily pass through the tissues of the intestinal lining. Unlike proteins and carbohydrates, fats enter the plasma and not the blood.
There are 3 main fatty acids - oleic, palmitic and stearic
Depending on the combination of one of the acids with glycerin, fat with different characteristics is formed.
When glycerol combines with oleic acid, liquid fat is formed, for example, vegetable oil.
Palmitic acid forms a harder fat, is found in butter and is the main constituent of human fat.
Stearic acid is found in even harder fats, such as lard.
All 3 fatty acids are required to synthesize specific human fat.
There are fats rich(fats) and unsaturated(oils).
Saturated fats
found in products of animal origin: meat, dairy products, hard cheeses, butter, eggs, lard, etc. They are characterized by high density. This is fat, in the usual sense - hard or viscous. It softens when the temperature increases, but does not melt. This leads to the synthesis of “bad” cholesterol (a fat-like substance), which can accumulate on the inner wall of blood vessels, leading to the formation atherosclerotic plaques. First of all, saturated fats are deposited in the subcutaneous tissue and form those same hated folds, especially if you eat them with carbohydrates.
When we say “fat is an essential component of protoplasm, the nucleus and membrane of the cell, participates in the synthesis of sex hormones, the functioning of the nervous system, etc.” We are talking about cholesterol... 80% of cholesterol is synthesized in human body and 20% comes prepared in food of animal origin.
Fats are quite heavy food for the body and they are “utilized” from digestive tract last but not least. Because In the process of digestion, the body first of all strives to cover its needs for energy and building materials; first, carbohydrates are absorbed, which quite easily break down into saccharides - the body will receive the energy it needs. Then proteins will be absorbed, which in the process of assimilation will also add energy to us and cover the needs for “building material”. Fats will be the last to be absorbed., i.e. likelihood of needing energy after carbohydrates and proteins (and with the breakdown of 1 g of fat, 9 Kcal of energy is released) extremely small, due to low fluidity, saturated fats will not be used in the synthesis of hormones and cell regeneration. And as we know, everything that is not used by the body either as energy or as building material, goes straight to subcutaneous fat.
If there are not enough unsaturated fats in the body, then saturated fat will still be used in the construction of cell membranes, but due to its density it will reduce the cells’ sensitivity to insulin, and insulin is the main conductor of nutrients in the cell. As a result, blood sugar rises, there is enough insulin, but it cannot required quantities carry sugar into cells due to the density of the membrane. Gradually, the amount of sugar increases, insulin is no longer enough to absorb it - obesity and, already mentioned earlier, diabetes develop.
Unsaturated fats
are divided into monounsaturated– Omega-9 (olive oil) And polyunsaturated– Omega-3 (fish, fish oil, flaxseed oil, walnut oil, wheat germ oil) and Omega-6 (sunflower, corn, soybean oils, nuts and seeds).
Unsaturated fats - liquid fats - oils. They are precisely involved in all biochemical processes and are very important in our diet. They provide sufficient permeability cell membranes for insulin, and accordingly easy penetration of nutrients, which promotes protein synthesis.
Omega-3 fats are the most valuable for the body. The cells literally grab them for internal needs, not allowing a single gram to go into subcutaneous fat. In addition, Omega-3s increase thermogenesis, which promotes fat burning. Omega-3 is considered an essential fatty acid that cannot be synthesized by the body due to the lack of necessary enzymes, so it is necessary to regularly eat foods rich in Omega-3. Increasing the diet of Omega-3 fats reduces mortality from cardiovascular diseases by 70%.
So, fatty acids are necessary for humans, because... are a rich source of energy (more than 2 times higher than proteins and carbohydrates). Fats are involved in complex biochemical reactions and processes. Fats are part of all cells of the body. Our health and longevity depend on the quality of fats.
Insufficient fat intake When eating food, the skin begins to dry out, wrinkles appear, the body becomes exhausted and infertility is possible. If there is a deficiency in the diet fatty foods disruptions in the functioning of the central nervous system begin, weakening immune defense body, vision deteriorates.
High intake of saturated fat is a risk factor for diabetes, obesity, cardiovascular disease, increased level cholesterol.
Killer fats.
There is another type of fat. These are not even fats, but a modified version of them - hydrogenated and partially hydrogenated fats or trans fats.
Hydrogenation is the process of adding a hydrogen molecule to a vegetable fat molecule under the influence of high pressure and temperature. Such fats are used in modern industry, especially often in the confectionery industry. Creams, sauces, baked goods, margarines, sandwich butters - everything contains trans fats.
For what? It's simple. Animal fats (butter) expensive and do not last long. While vegetable oils are cheaper, they are stored for a very long time, but they do not allow you to make, for example, cream for a cake, because... they do not thicken and do not retain their fluffy shape. Hydrogenation is a relatively inexpensive process that turns vegetable oil into a fat that thickens, retains its shape and consistency, and can be stored virtually forever. But if butter, although it contains saturated fats, is still a natural product and with a molecular structure understandable to our body, then hydrogenated fats are practically a “product genetic engineering", when unsaturated fat artificially becomes saturated and receives all its properties with all the ensuing consequences.
Trans fats- fats that are completely unusual and incomprehensible to the body, which cannot be properly absorbed or utilized. Such fats are extremely harmful. They not only increase the amount of “bad” cholesterol, but also significantly reduce the production of “good” cholesterol.
By recommendation World Organization health care, our body should receive no more than 1% from trans fats daily norm total energy consumption, which is about 2.5–3.0 grams of fat (One serving of French fries contains seven grams of trans fat.)
How to avoid or reduce intake of trans fats?
Try to avoid semi-finished products, ready-made cakes and confectionery, sauces, etc. Try to avoid frying in any oil, especially fatty foods (meat), it is better to cook, stew and bake at medium temperatures. Use unrefined vegetable oils. And, nice moment, go to homemade cakes without the use of margarines.
Up to 20% fat in the body is considered normal. daily diet, saturated fat maximum 10% (but it is better to replace them as much as possible with unsaturated ones) of which a maximum of 1% is trans fat.
Fats. IN strength sports, and especially in bodybuilding, this type of nutrients is treated with caution. After all, most often people, trying to think logically, are sure that they main reason increasing body weight due to the deposition of subcutaneous fat, which negates all efforts to acquire high-quality muscles. But still, fat is different.
You need to consume fats, but certain types and in a certain quantity, because without them the body cannot function normally. They take part in regulating body temperature, creating immunity, and in energy metabolism; without their presence, some are not absorbed properly healthy vitamins, they are also important for the production of hormones. Fats are also needed for normal joint function. After all, they are part of the lubricant for their sliding. Let's figure out what types of fats there are and what foods should be avoided in order to avoid excessive ingestion of fats into the body. the right types fat
In general, a fat molecule is a carbon chain with attached oxygen and hydrogen atoms. If it is completely covered with hydrogen atoms, then it is saturated fat. They have solid look(lard, butter). If there are fewer hydrogen atoms, then these are monounsaturated or polyunsaturated fats. They are liquid (for example, fish oil and olive oil). Polyunsaturated fats come in the form of omega-3 and omega-6.
There are four types of fats in total.
1. Monounsaturated fatty acids ( palmitic acid, oleic acid)
These are healthy fats that lower total cholesterol, and especially low-density (bad) cholesterol. As a result, their consumption has positive influence on the cardiovascular system, helps in the prevention of atherosclerosis, heart attack, stroke. They also resist the oxidation of cholesterol, which tends to clump together and stick to the walls of blood vessels. But that's not all. Palmitic acid contained in olive oil not only prevents the deposition of fats, but also promotes their burning. In addition, monounsaturated fats themselves are used by the body and are not stored. Monounsaturated fats should be the most abundant of all types. Their consumption can only be harmful if consumed in excess. One example of a healthy diet using this type of fat can be given vegetable salads. They should be seasoned not with sour cream and mayonnaise, but with cold-pressed olive oil.
2. Polyunsaturated fatty acids ( linoleic acid- omega-6, alpha-linoleic acid - omega-3, eicosapentoenoic acid - EPA, docosahexaenoic acid - DHA, conjugated linoleic acid - CLA.
Like the first type, these are healthy fats for the body. Especially omega-3 fats, EPA, DHA. They are needed to prevent heart disease, accelerate muscle growth and improve recovery processes, as well as to maintain muscle mass during breaks in training. CLA, which is found in beef and dairy products, is also very useful for muscle growth. But in such products grown using concentrated feed in livestock farming, this type of fat is kept to a minimum. Therefore, it is preferable to take this type of fat in the form of supplements.
It should be noted that despite the usefulness polyunsaturated acids, you should avoid excessive consumption of them, especially omega-6 fatty acids, which are found in abundance in foods. It is worth paying more attention to omega-3 fats.
Omega-3 fats are found in: fish (salmon, salmon, herring, sardines, mackerel, tuna, trout), flaxseed oil, walnuts, hemp oil.
Omega-6 fats are found in: soybean oil, sunflower oil, corn oil, peanut oil, sesame oil, cottonseed oil (their consumption should be approached with caution).
3. Saturated fatty acids (palmitic, stearic, lauric acid).
These types of fats were thought to raise cholesterol levels. However, it is now known that palmitic acid (meat) and stearic acid(dairy products, chocolate) increase cholesterol levels and lead to the formation of subcutaneous fat deposits when excessive consumption carbohydrates. Excessive consumption would be more than 4 g of carbohydrates per 1 kg of body weight.
You shouldn’t completely give up consuming saturated fats, as some people who want to lose weight do. After all, this can negatively affect health, such as testosterone production in men. You should pay attention to lauric (coconut oil), which helps improve bad and good cholesterol in favor of the latter. This type of fatty acid is well converted into energy, increasing muscle mass.
Saturated fats are not found in: beef, poultry, pork, dairy products, lard, chocolate, coconut, palm oil.
4. Trans fats (margarines).
And now we come to this type of fat, the consumption of which will not be beneficial, but can lead to diabetes, problems with cardiovascular system. For bodybuilding, it is important that they interfere with the normal absorption of essential fatty acids, block transport, promote catabolic processes and reduce muscle growth. Margarines are created industrially using the hydrogenation method - saturation vegetable fats hydrogen. Initially, their production was created to replace butter (animal fats) with vegetable oils and reduce the cost of food products. Margarine production is relatively cheap. But few people know about their harm to the body and this is not advertised, because with their help you can prepare cheap food, which is also very tasty. For example, most people won't turn down French fries and crispy-skinned chicken drumsticks. But they are prepared with trans fats and will not bring any benefit, but only harm. The fast food industry is based on the use of trans fats. A variety of chips, crackers, cookies and similar tasty products are produced with the active use of margarines. In order to protect yourself from them, you need to limit your food in public catering, and try to cook yourself.
Products containing trans fats: convenience foods, cookies, donuts, crackers, candies, cakes and others confectionery, margarine (this also includes so-called low-fat oil passed off as dietary), refined vegetable oil, ketchup, baking powder, refined foods, mayonnaise, dry concentrates of soups, sauces, desserts, creams, store-bought baked goods and baked goods.
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