For the well-being of a person, macronutrients such as carbohydrates, proteins and fats must be present in his diet. The widespread belief that the latter harm the figure and health is only partly true. All fats are categorized as saturated and unsaturated. The former usually lead to obesity, while the latter only contribute to the normal functioning of organs and tissues in the body.
Instructions
Step 1
It's no coincidence that saturated fats are bad fats. Once in the human body, they are practically not digested or broken down, going straight to the circulatory system. They are responsible for the increase in blood cholesterol levels and the development of various pathologies in the cardiovascular system. In addition, saturated fats contribute to the formation of cellulite and lead to obesity.
Step 2
Products containing such fats in large quantities include, first of all, lard. It is 90-95% animal-based saturated fat. That is why lard is prohibited for those who suffer from obesity or high cholesterol levels. Fried bacon or smoked bacon is considered especially harmful. However, there is a benefit from such a product, because it contains selenium and useful arachidonic acid.
Step 3
A lot of saturated fat is found in fast food: hamburgers, fries, hot dogs, and other similar foods. Their danger is also that they are stuffed with various dyes and flavor enhancers, which can damage not only the figure, but also health in general.
Step 4
Rich in unhealthy animal fats and delicious butter. Their amount in this product varies from 65 to 85%. In addition to them, the oil also contains other not very useful components: margarine and trans-isomers of fats. The latter are obtained artificially.
Step 5
Products that contain a lot of harmful fat also include sausages and confectionery. In the production of both, a large amount of animal fat is used. Margarine and butter are often added to cookie and cake doughs, for example. In addition, these products almost always contain various preservatives that enhance their taste and extend the shelf life.
Step 6
As far as unsaturated fats are concerned, they are considered beneficial for the human body. These include, for example, lipids such as omega-3 and omega-6. They are responsible for the synthesis of many substances, the condition of the skin, hair and nails, and have a beneficial effect on the condition of the cardiovascular, nervous and other systems.
Step 7
A large amount of such healthy fats is found in sunflower, olive, and flaxseed oils. Moreover, it is the unrefined ones that are useful, in which all vitamins and other nutrients are preserved. Doctors and nutritionists advise to use such a product cold, then it will not harm the figure and health. That is why it is better to add vegetable oil to ready-made meals.
Step 8
They are also rich in unsaturated fats and nuts, especially walnuts and peanuts. It is not recommended to eat them in large quantities, since they are all quite high in calories. However, you can afford a handful of different nuts per day. This amount will keep the level of bad cholesterol under control.
Step 9
Healthy fats are also present in fatty fish. Representatives of salmon species are especially rich in them: trout, salmon, salmon. It is no coincidence that nutritionists and doctors recommend including fish in the diet at least twice a week.
