FAT Health and unhealthy?

FAT Health and unhealthy?

When we mention the word "fat", we immediately think about overweight and obesity. The word has been given a bad reputation by everyone because of the weight associated with it. There are already a number of systems for specific health conditions such as diabetes and heart. In normal cases we should be aware of the presence of healthy fats and other unhealthy, and even some fats help to lower the level of cholesterol in the blood and a task to maintain your health.

How to calculate the proportion of fat in your body

Fat is an essential part of the diet that the human body needs, and there are some vitamins that the body can not absorb without the presence of fat such as vitamin A, in addition to several benefits including:

D-body powered.
Keep the body warm temperature.
Build cells.
Protection of various body organs.
Help the body absorb some important vitamins.
Producing some hormones that help the body to function properly.
The important thing is to eat healthy types of fat for sound without over-overeating with other nutrients.

Types of fat:

There are two main types of fat, one healthy and important for the body and the other unhealthy and harmful body organs, unsaturated fats are healthy fats, and saturated fat and mobile in general are unhealthy fats do not prefer to eat.

1. Unsaturated fats (healthy fats):

Are fats that appear in a liquid form at normal room temperature. They are useful fats because they improve cholesterol levels, reduce inflammation and play a role in heart rhythm regulation. Unsaturated fats can be obtained mostly from plants such as vegetable oils, nuts and seeds.

There are two types of unsaturated healthy fats:
Unaturated monounsaturated fats can be obtained from: nuts (almonds and hazelnuts), avocados, olive oil, canola oil, peanuts, sesame seeds and pumpkin.

Compound unsaturated fat, can be obtained from: sunflower seed, corn, soybean, flaxseed, camel's eye, flaxseed and canola oil.

Omega 3 is the most important type of unsaturated fat that the body must get from food. It has a number of sources, such as eating fish 2-3 times a week, flaxseed, soybeans and canola oil.

2. Saturated fat (unhealthy):

Most of the foods we eat contain saturated and unsaturated fats that are important in their proportion, which ultimately makes them healthy or unhealthy. Saturated fats are found mainly in animal foods such as meat, dairy products, ice cream, etc., Vegetarian foods such as coconut, coconut oil and palm oil.

The most important sources of saturated fats, which should be minimized as much as possible:
Pizza and cheese.
Milk is full-fat and low-fat too.
Butter and confectionary.
Meat products such as sausage, hamburgers, beef and jamsi.
Cookies, cake and all products made from palm oil.
Fast food.
In the end, the body needs saturated fat, but very few are advised to take it through dairy products and cheese, instead of sweets, butter and fast food.

3. Trans fats:

It is the fat produced by the heating of vegetable oils in a certain chemical process called hydrogenation, resulting in products such as: industrial margarine, industrial butter and hydrogenated oils of all kinds.

Hydrogenated oils are the oils on which most fast-food restaurants rely on frying, making baked goods and light foods. This type of fat is the most dangerous and exceeds saturated fat. It increases the risk of stroke, heart disease, cholesterol, obesity, immune deficiency, liver fat and other diseases. Serious.

The body needs a daily intake of fat, which is about 30% of the calories allowed for an adult, and most of it must be unsaturated fat to provide your body with all the elements it needs.