weight loss. diet tips. fat burn > omega-3, omega-6, cholesterol, trans fat, mono-unsaturated, saturated fats

omega-3, omega-6, cholesterol, trans fat, mono-unsaturated, saturated fats

Posted: admin on May 23 | Uncategorized

We must avoid the fat, right?

Well .. Not quite … Some special types of fats such as omega-3 and omega-6, are crucial to a healthy and strong immune system and a healthy skin. Most foods have more than one type of fat. Some, such as nuts, have mono-unsaturated fat, omega-6 and a bit of omega-3. A great combination. Others have a combination detrimental to the health of trans-saturated fat and saturated.

The chart below lists the types of fats, its benefits and harm, and where food is found. It also guides us on the amount of fat being consumed and that food choice.

Chart of the types of fats 

Trans-saturated

Gifts in-fried potatoes, biscuits and margarine amanteigados. Do not back any benefit and increases the risk of cholesterol and heart disease. Avoid them.

Saturated Fats

Gifts fat in meat, milk and coconut. Some types of saturated fat found in beef and butter may clog your arteries. Limit them to less than 10% of its total intake of calories.

Omega 6

Present in vegetable oils, seeds and nuts. It can reduce the LDL and total cholesterol, but high consumption can lower the good HDL cholesterol. Limit to 10% of its total intake of calories.

Omega 3

Present in fatty fish, vegetable oils and nuts. Abaixa the level of triglycerides and total cholesterol. High consumption may slow down the blood clotting.

Mono-unsaturated fats
Present in olive oil, avocado, peanut. Abaixa the LDL and total cholesterol. Ingira most fat of this type.

Source searched: Runner’s World Magazine.
 

Fruit of the sea as a source of Omega-3

Fruit of the sea are an excellent source of omega-3. This essential fat, and lower the level of triglycerides and total cholesterol, helps regulate the clotting, menstruation and other processes in the body. In addition to being source of omega-3, fruits of the sea provide protein, zinc, iron and copper, which help the runners to recover the muscle after the training. A study by the Journal of the American Medical Association found that eating fish once a week may reduce by half the risk of sudden heart attack.

Below is a table showing the best sources of omega-3 from the fruits of the sea:

Fat as an energy source?

Fat is a concentrated source of energy. While each gram of fat contains 9 kcal, a gram of carbohydrate contains around 4 kcal. Moreover, our reserves of energy from fat is much more abundant. On average a corridor has more than 60 thousand calories stored as fat compared with less than 2 thousand of carbohydrates. So fats are essential when exercitando for long periods of time.

Years of low intensity use fat as at least half the energy source. This is because, to use fat as energy, we need more oxygen than is required in the use of carbohydrates. Thus, in years of low intensity where there is plentiful oxygen, fat is the main source of energy. As you can see in the chart below, the use of fat as decreases in the intensity of exercise increases.

Another factor in the use of fat as an energy source is the duration of physical activity. During long years (more than 90 minutes) of moderate intensity (55-75% VO2 max), a progressive increase in the proportion of use of fatty acids in relation to carbohydrates as an energy source.

Athletes trained and use more fat as an energy source. Therefore, they save the reserves of glycogen (carbohydrates reserve) is thus exercise longer. One study showed that long-distance athletes to exercise if the 80% of Vo2 max used only 65% of energy from carbohydrates. Already the “non-athletes” using 86% of energy from carbohydrates when you exercise the same intensity.

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