Carbohydrates and fats useful and harmful to the body: list
Healthy eating is the key to health. However, while eating, not everyone thinks about it. But controlling the intake of proteins, fats and carbohydrates helps not only to maintain a beautiful figure, but also to protect yourself from certain diseases, including obesity.
However, not everyone knows that there are useful fats, and carbohydrates, on the contrary, are harmful. Claims do not arise only to proteins. As we remember from biology lessons, it is proteins that are involved in the construction of connective tissue, regulate metabolism, transfer nutrients through the blood, and also have a protective function. But why then do we need fats and carbohydrates, if proteins cope with the basic functions? Web version of instagram for desktop and computer https://gramhum.com/ Browse Instagram with the best experience.
What fats are healthy?
Thanks to fats, our hair and skin have a healthy appearance, and the body does not freeze in cold weather and does not overheat in the heat. True, there is one but. Not all fats have useful properties, so before looking out for the most saturated foods in the calorie list, let's take a closer look at this topic.
As you know, lipids are a compound of glycerol and fatty acids - triglycerides. Each triglyceride molecule consists of a chain of hydrocarbon and an acid residue. Such a chain may differ in length or in the number of bonds, depending on which saturated and unsaturated lipids are secreted. In addition, fatty acids are classified by the number of atoms, after which a double bond is formed. They are especially significant for the body. In everyday understanding, these are omega fats.
In order for the body to function normally, it is necessary to consume fats containing unsaturated acids - omega 3, omega 6 and omega 9.
However, here there are some rules and application features. For example, omega 3 and omega 6 are considered interchangeable fats, but the latter should not exceed the established daily allowance. If you are uncertain how to calculate it, then remember the simple way. Omega 6 lipids should be 4 times more in the diet than omega 3. This calculation is due to the fact that such healthy fats for the body can be obtained only from the outside, and, therefore, there is a risk of their excess. In contrast, omega 9 can be obtained from both products and developed independently. What foods contain the described fats? Now we find out.
List of fat sources
The main content of omega 3 fats can be found in fish and algae, legumes and nuts, as well as in various oils. Consider a specific list that lists healthy fats. Products will be next.
- Most omega 3 fats are found in salmon, mackerel, herring, trout, squid, halibut, perch and carp.
- They can also be found in beans, soy, spinach, broccoli and other dark green plants.
- Present in soybean oil, grape seed oil, linseed, sesame, corn, pumpkin seeds, walnuts and oats.
The level of omega 6 is quite high in sunflower, corn, cottonseed and soybean oils, in river fish, nuts and seeds, chicken meat and eggs, as well as in black currant and primrose.
- Omega 9 is present in nuts, seeds, lard, and avocado. A handful of hazelnuts or peanuts can saturate the body with the necessary norm.
- The largest amount of omega 9 can be found in oils such as olive, apricot.
About the benefits of fats
Undoubtedly, each of these lipids has useful properties, otherwise talking about them would be a pointless exercise.
For example, the beneficial properties of omega 3 fats include lowering cholesterol, forming brain cells, retina, sperm, cleansing blood vessels and restoring their elastic properties. Also, thanks to omega 3, blood pressure is normalized and blood supply to the brain is improved by preventing excessive blood clotting. Inflammatory processes are reduced, the risk of arthritis, atherosclerosis, heart attack and stroke is reduced. When consuming fats saturated with omega 3 acids, the restoration of tissues and bones is noticeably accelerated, and some skin diseases are less acute. In addition, these lipids are an integral part of the diet for diabetes.
It is about Omega 3 that they are said to be healthy fats for women. Why?
The benefits of omega 3 fats for the female body
Firstly, the use of these fats does not affect the figure. But the improvement in the condition of hair, skin and bones becomes obvious. The body constantly needs these substances, so it does not have time to accumulate them, spending on its needs. And secondly, omega 3 unsaturated fats are an excellent remedy for mood swings and depression, normalizing the functioning of the nervous system.
Useful properties of omega 6
Despite the fact that omega 6 can be considered a full substitute for omega 3, still their effect on the body is somewhat different. Why are these substances so useful?
Thanks to saturated omega 6 fats, dry skin is reduced, cholesterol levels are reduced, metabolism is normalized, brittle nails are eliminated, and brain activity improves. Clinical trials prove that these lipids are successfully used in the treatment and prevention of multiple sclerosis and diabetes. Also considered fatty acids are used in the prevention of gynecological and urological diseases, neurotic conditions and cardiovascular pathologies.
Useful properties of omega 9
Omega 9 fatty acid is in no way inferior to those considered for its beneficial properties that have a beneficial effect on the body. It is also able to prevent the development of diabetes by activating the action of cells on insulin production. Thanks to omega 9, our body is capable of resisting various types of infections, as well as developing immunity. Unlike the above fats, omega 9 not only lowers blood cholesterol, but also has a high resistance, and, therefore, does not emit carcinogenic substances into the body as a result of some chemical reactions.
It is worth noting that all the acids presented are contained in fish oil. Our great-grandmothers also knew about its benefits. Many generations of children have been taking it for a long time as the main vitamin. But few people know what fish oil is useful for women.
The iodine and phosphorus contained in it prevent thyroid diseases and improve metabolism. Vitamins A and D included in the composition strengthen hair and nails, improve the condition and complexion, and also increase skin elasticity. Fatty acids help maintain slimness.
However, like any other substance, they are not without the possibility of negative effects on the body.
So is it good or bad?
Fats that are beneficial to the body can also cause damage to health if a number of conditions are not met.
For example, a lack of omega 3 is not as dangerous as its overdose. And although in practice this phenomenon is rare and difficult to implement, nevertheless, the minimum consequence may be an allergy, and the maximum - an exacerbation of liver diseases.
The consequences of an excess of omega 6 in the body can be much worse than in the previous case. So, as a result of the excess content of this substance in the body, blood viscosity increases, which means there is a risk of developing a heart attack or stroke, and blood clots may also develop. An excess concentration of fatty acids also threatens to increase the development of cancer cells. The minimum consequence is a decrease in immunity.
Despite the fact that omega 9 is designed to regulate metabolism, its excess in the body can lead to excess weight.
Therefore, before you start, actively consume these seemingly healthy fats, remember that measure is important in everything.
Touching upon the topic of lipids, one cannot but tell about carbohydrates. Only in conjunction with healthy fats and carbohydrates allow you to organize proper nutrition.
Carbohydrates. Their benefits and harms
With carbohydrates, things are a little simpler. There are complex carbohydrates and simple ones. Or, in other words, carbohydrates with a low glycemic index and high. What is the difference?
Simple carbohydrates are aimed at a quick release of energy by increasing blood sugar levels.
They are found in chocolate, pastries, fruits. In a word, in all goodies. That is why chocolate bars are good as a quick snack, but bad as a main meal. Feeling of hunger will be quenched for exactly a couple of hours.
Complex carbohydrates, falling into the body, are split for a long time, constantly nourishing the body with energy.
They are part of many cereals, legumes, whole grain bread, as well as pasta durum varieties.
At the same time, remember that simple carbohydrates, when split, instantly turn into fat, so you can not abuse them, otherwise you can forget about a slim figure.
Healthy fats only when their use is limited to the daily norm. Any excess can not only negatively affect the appearance, it can significantly affect health. Therefore, before you get inspired by the described effect of eating omega fatty acids, think about the consequences of their improper use.