The human body is made from tissues, during the process of life only carries out their living functions, but also recover from injury, and retain their efficiency and durability. Of course, the need of these nutrients.
HUMAN FOOD BALANCE
Food provides the body with energy, it is necessary to maintain all the processes of the body, especially working muscle, growth and regeneration of tissues.
It should be remembered that the main thing in nutrition – balance. Balance – this is the best possible product combination of the five groups necessary for human nutrition:
- Dairy products;
- enriched fat food;
- cereals and potatoes;
- vegetables and fruit;
- protein foods.
TYPES OF FATTY ACIDS
Shared and unsaturated saturated fatty acids. Recently polyunsaturated and monounsaturated. Saturated fatty acids are present in butter and hard margarines, polyunsaturated – in vegetable oil, fish products and some soft margarines.
Mono acids are present in rape, linseed and olive oil. Most need and healthy among them – the past.
THE EFFECTS ON HEALTH OF UNSATURATED FATTY ACIDS
They have antioxidant properties and protect cholesterol in blood from oxidation. Recommended intake of polyunsaturated fatty acids – about 7% of daily servings and coin – 10-15%.
Unsaturated fatty acids are essential for the normal functioning of the whole organism.
Most valuable they believe Omega-3 and Omega-6 complexes. They are not synthesized independently in the human body, but it is crucial to it.
PROPERTIES OF OMEGA ACIDS
Nutritionists have long been interested in the function of omega-3 fatty acids and their derivatives – prostaglandins. They tend to turn into messenger molecules to stimulate or remove the inflammation, are very useful for swelling of joints, muscle pain, bone pain, which are often seen in the elderly. unsaturated fatty acids improve the immune system, relieve symptoms of rheumatoid arthritis and osteoarthritis.
They enhance bone mineralization, at the same time increasing their density and strength. In addition, omega-3 fatty acids are very useful for the heart and blood vessels.
Other Omega-unsaturated acid complexes are successfully used for cosmetic purposes in the form of food supplements, they have a positive effect on skin health.
Saturated and unsaturated fatty acids differ in the nutritional properties of unsaturated fats in fewer calories than the same amount of saturated fat.
Chemical molecules Omega-3 consists of pairing with six pairs pair carbon atom atom atom 3 metiluglerodom carbon and omega-6 are associated with metiluglerodom. Omega-6 fatty acids, most found in vegetable oils and in all types of nuts.
PRODUCTS WITH HIGH CONCENTRATION OF UNSATURATED FATTY ACIDS
Sea fish, such as tuna, salmon and mackerel, generous with omega-unsaturated fatty acids.
These step analog vegetables are flaxseed and canola oil, pumpkin seeds, different types of nuts. The omega-3 fish oils are fatty acids. It can completely replace linseed oil.
The best source of these substances – fatty fish like mackerel, but to enter your unsaturated diet fatty acids can be in many ways.
- Buy Omega-3 Enriched Products. Now they are often added to bread, milk and cereals bars.
- Use linseed oil, instead of sunflower oil and butter. Adding flaxseed grinders into flour for baking, salads, soups, cereals, yogurt and desserts.
- Include in your diet nuts, especially walnuts, brazil, pine and others.
- Add unrefined olive oil in any food. It not only nourishes the body in essential acids, but also help to digest food.
Care should be used unsaturated fatty acids in patients with diabetes or take anticoagulants.
This could affect blood clotting and regulating sugar. Pregnant women can not take fish oil, because it contains a lot of vitamin A, which is harmful to fetal development.
UNSATURATED FATTY ACIDS IN FOODS
Mono acids are generous:
- cod liver oil;
- vegetable oils.
- pumpkin seeds, sunflower, flax, sesame;
- fatty fish species;
- corn, cottonseed, sunflower, soybean and linseed oil.
Saturated fats are not as bad as people think about them, and completely refuse them not worth it. Monons and polyunsaturated fats should be the main daily fat servings, and from time to time from the body, as they add protein absorption, fiber, improve the functioning of hormones. If the fat is completely clear to diet, weaken memory function.
ISOMERS IN PROCESSED FOODS
During the preparation of the margarine complete a modification of unsaturated vegetable fats under high temperatures, causing transizomerizatsiyu molecules. All the organic substances have a unique geometrical structure.
When cis-cross margarine solidification isomers are moving in affecting linolenic acid exchange and stimulate harmful cholesterol rise, causing heart and vascular disease. Oncologists say that unsaturated trans fatty acids incite cancer.
WHAT PRODUCTS ARE CROSS?
Of course, many of them in fast food, which was prepared in a large amount of fat. For example, in potato chips are about 30%, and French fries – more than 40%.
In the production of confectionery products are unsaturated trans fatty acids in the range of 30-50%. In margarines their number reaches 25-30%. In fats mixed during frying mutational formed 33% of molecules, since the transformation of molecular molecules, which accelerates the formation of trans-isomers. If the margarine is listed about 24% cross-isomers, the level of frying process greatly increased. The raw vegetable oils to 1% of trans-isomers are in butter about 4-8%. In trans fats range from 2% to 10%. Keep in mind that trans-fats – it is trash and should be completely avoided.
The impact of the polyunsaturated human fatty acids is not yet fully understood, but it is now clear that your healthy and active person of life in your diet is obliged to introduce these products, containing unsaturated fatty acids.