The consumption of fats in our diet

giacamila777 (64) in health • 6 years ago

Greetings Dear Steemit community, today I bring you a very interesting and healthy topic for each one of us. The food we eat contains various nutrients, but they can be beneficial or harmful to the body depending on how much they are consumed. Do you know what nutrients can be harmful to our health? How do you control your food consumption? These are questions that we are going to use throughout this publication. With nothing more to say, let's start!

What are fats?

Fats or lipids are nutrients that provide energy and constitute some tissues. They are formed mainly by carbon, hydrogen and oxygen, and in some cases they contain phosphorus. These nutrients are present both in foods of plant origin, and of animal origin.

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Types of fats and the foods that contain them:
Fats are classified into two main types:

Saturated fats: They are solid at room temperature. They are called "bad fats" because they are responsible for altering cholesterol and generating circulation problems. They are of animal origin. The foods that contain them are meats, milk and derivatives such as cheese and yogurt, among others.

Source

Unsaturated fats: They are liquid at room temperature, like oils. They are called "good fats" because they contribute to the control of cholesterol and some heart diseases. They are of vegetable origin. The foods that contain them are fruits, vegetables, vegetables, olive oils, corn, sunflower, among others.

Source

Fat consumption:
Ingesting adequate quantities of fats, mainly unsaturated fats, is essential to maintain health, as they contribute to meet the energy needs of our body. The minimum necessary consumption of fats, as well as other nutrients, varies according to the gender, age, size and weight of people. A low consumption of unsaturated fats can generate malnutrition problems. On the contrary, the exaggerated consumption of saturated fats can generate increased cholesterol and diseases of the cardiovascular system, such as arteriosclerosis and hypertension. It can also cause obesity.

How to improve our menu?

In our daily menu it is essential to incorporate fruits and vegetables, raw or cooked, in important quantities. Nuts, such as almonds, peanuts and nuts, provide a significant amount of fats and proteins, to obtain energy. In addition, they are a good substitute for saturated fats.

Foods that are low in fat, such as white meat and vegetables, help us adopt a healthier lifestyle. There are also manufactured foods with low fat content, such as low-fat dairy products, which also have a reduced content of sugars.

Let's not forget to be aware since all this publication is for our health.

Do not forget to comment, please tell me what you think about this topic and what you think is convenient.

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6 years ago by giacamila777 (64)

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bernhardmaehr (25) · 6 years ago

I currently do a challenge to lose 20 kg of body weight within 2 years. I do a lot of sports (muscle training, stamina training) and my coach told me to eat a lot of protein, low amounts of carb and some fats which is mostly included in the meat I eat to reach the protein levels. However I eat only about 1200 calories a day and try to reach about 80g of protein a day. My typical day looks like follows: 2 eggs for breakfast, a salat with some feta cheese for lunch and a chicken and a bun for dinner. With this low carb strategy I reached 78 kg - I started with 96 kg on March 2017 - and I lost only about 1 kg of muscles. I wrote an article about my challenge at: https://steemit.com/food/@bernhardmaehr/the-20-kg-challenge-eating-1200-calories-per-day. I do stay away from fried food like french-fried potatoes, avoid empty carbs like pasta and stay away from fast food like pizza. When I eat carbs I concentrate on the healthy ones like rice. However I would be interested to hear what you think about my food consumption, my challenge with the goal of 76 kg and my food concept as it is quite some contrast to your article. Kind regards, Bernhard

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giacamila777 (64) · 6 years ago

What a wonderful routine @bernhardmaehr! It is a compliment to me that this information spreads around the community. Thank you very much for your comment and do not forget... Be aware and consume less!

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steemitboard (66) · 6 years ago

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giacamila777 (64) · 6 years ago

Thank you very much @steemitboard for your wonderful badges, I hope we can all share new topics and eat healthy.

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sabari18 (68) · 6 years ago

good topic. and nicely presented. i love to eat...

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giacamila777 (64) · 6 years ago

Thanks @sabari18, be aware and eat healthy or at least you can eat fats carefully. It is advisable to drink water in abundance so as not to dehydrate and to maintain a good diet.

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