Top Nutrition Tip No. 4: Good Fats - Bad Fats

that you need fat! But, more importantly, you need good fats that are essential for health and longevity. How much you need depends on your lifestyle and health, but the 'low-fat "craze potentially caused more people to become obese and poor than any other diet craze I'm aware of!

fats are used as one of your bodies primary fuel source, especially for muscular rad.Tijelo has the capacity to store more fat as fuel from carbohydrates. This is part of our genetic make-up which helped us to survive during the holidays or famine - when there was abundant food supply, the body uses its stored fat for energy

If you're limiting your intake of healthy fats, your metabolism gets confused and will do anything and everything to make up for this 'deficiency' and will result in a potentially unhealthy side effects.

Fats are also needed to cushion your body organs and joints, to provide protection from extreme heat or cold, to transport fat-soluble nutrients, and are made of human cells.

Killer Fat

You've probably heard about trans-fats or trans fatty acids (TFAS). TFA's are produced when oils heated to very high temperatures (like frying pan or deep frying) or produced hydrogenation which turns liquid oil in the form as it is harder shortening and margarine. Very simple, natural, healthy oils in the liquid state changes at the molecular level, heat or hydrogenation, which became the TFA and harmful to our body. TFAS can adversely affect the normal functioning of the heart, thus breaking down the cell membrane (allowing harmful molecules penetrate and damage the cells), and mixed with a certain enzyme systems.

Butter vs Margarine

you have read up to hardened fats are a source of 'toxic' and TFA. This is exactly what is margarine. My recommendation is to throw away any margarine, and you never buy it again. If you choose to use butter, it is a healthier choice than margarine, but it still has some nedostatke.Dobra news: lack of butter are not toxic. Butter is churned to become firm and not hydrogenated. However, butter is saturated fat, and if you are trying to lose body fat, a better choice to replace butter with olive oil, canola oil or linseed oil.

healthy fats

essential fatty acids (EFAs) are called essential because our body can not produce, so we get the essential fatty acids from food sources and / or supplements.

There are two essential fatty acids are important for cardiovascular health: alpha-linolenic acid (omega-3 fatty acid) and linoleic acid (omega-6 fatty acids ).

Most of us do not get enough omega-3 fatty acids in our prehrani.Najbolji sources of omega-3 from flax, hemp and fish oils (cold water fish such as salmon and herring). Omega-6 fatty acids come from many sources, including hemp, sunflower, pumpkin and extra-virgin olive oil.

Omega-3 fatty acids are necessary for optimal health and wellness. They help support cardiovascular health, they nourish the brain, lubricate joints, and metabolism of fat for energy (Yes! Omega-3s help your body burn stored fat), to assist in tissue repair, and they are an excellent source of 'clean calories "if work out to gain muscle mass.

There are a number of recommendations for how much omega-3 fatty acids consumed in one day. Udo Erasmus "fats that heal, fats that kill," recommends at least 1 teaspoon to tablespoon per 50 pounds body weight dnevno.Veću dose will work for some people, depending on their nutritional and health needs. Consult with your doctor or nutritionist to best determine your needs.

you can add a member to shake, shake or pour on your vegetables, brown rice, etc., after they are cooked. Never boil linseed oil, such as low temperature and burn if you burn it, it becomes toxic.

Olive Oil

Olive oil is an example of omega-6 fatty acids. You've probably heard of the Mediterranean diet. have shown that the Mediterranean is one of the lowest rates of coronary heart disease. There are a number of reasons for the health and longevity of people in this region, but the definition is an integral part of this diet is the abundant use of olives and olive oil. Olives and olive oil are associated with various health benefits, including lower incidence of heart disease and some cancers.

for your everyday cooking, olive oil is a healthy choice. Another factor in favor of olive oil to a high temperature burn, which means that if you burn the food you can cook with olive oil at a much higher temperature before the oil burns.