TRULY-HENCH.COM

Welcome to truly-hench.com.

If this is your first visit make the most of the internets newest interactive forum and become a new member.

Registration is completely free and will only take a few moments.

Just click below and follow the easy instructions.
TRULY-HENCH.COM

The webs newest bodybuilding and weight training discussion forum

Latest topics

» which protein should I have at what times?
Mon May 16, 2011 8:09 am by manmeet007

» Cutting supplements.
Fri May 06, 2011 11:59 am by manmeet007

» How To Improve Mens Health
Thu Apr 21, 2011 9:22 am by manmeet007

» Attain better fitness
Sat Apr 09, 2011 11:57 am by manmeet007

» How to increase you stamina
Fri Apr 08, 2011 2:18 pm by manmeet007

» How 2 Drop Weight Quick
Sat Nov 27, 2010 12:33 am by Admin

» 5 Nutrition Rules For Beginners
Mon Oct 11, 2010 8:21 am by fredll

» novice powerlifting routine
Mon Oct 11, 2010 8:19 am by fredll

» Exercise regularly
Sat Oct 09, 2010 8:36 am by fredll


    Fats article

    Share
    avatar
    Admin
    Admin

    Posts : 129
    Points : 258
    Join date : 2010-02-26

    Fats article

    Post  Admin on Mon Mar 01, 2010 3:44 am

    Believe it or not some fat is essential in everyone's diet. Here's why and how to ensure you get the balance right.

    Fats provide a source of concentrated energy as well as the fat-soluble vitamins A, D, E and K. Fat transports these vital nutrients around the body.

    We also need fat for hormone metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.

    There are two main types of fat: saturated and unsaturated.

    Saturated fat

    Excessive amounts of fat are found in saturated animal fats and trans-fatty acids. These types of fat raise cholesterol levels and increase your risk of many chronic diseases such as heart disease, stroke and certain cancers.

    Saturated fats are solid at room temperature and are found mainly in the following animal and dairy products:

    .Meat
    .Butter
    .Cream
    .Cheese
    .Eggs
    .Lard
    .Full fat milk
    .Suet and dripping
    .Full fat yogurt.

    Saturated fats are also found in hard margarine's that are formed by the 'hydrogenation' of vegetable oils.

    Hydrogenation increases the shelf-life of food, but it also creates trans fats (trans-fatty acids) that are harmful for health.

    Hydrogenated margarine or butter is often used for making cakes, biscuits and pastry.

    Unsaturated fat

    Unsaturated fats are generally liquid at room temperature.

    They come from vegetable sources and are also found in oily fish and in soft margarine's labelled 'high in polyunsaturates'.

    Unsaturated fats contain essential fatty acids that cannot be manufactured by the body. This means you need to get them from food.

    Good sources of unsaturated fats include:

    .Avocados (one quarter of an avocado contains 5g of unsaturated fat)
    .Unsalted nuts (cashew, brazil, pecan, walnut)
    .Seeds (pumpkin, sunflower, sesame).

    Omega-3 and omega-6 essential fatty acids play an important role in the functions of the body that promote health and wellbeing.

    In particular, studies have shown that omega-3 fatty acids protect against heart disease. Oily fish is the best source of omega-3:

    .Salmon
    .Tuna
    .Trout
    .Sardines
    .Mackerel
    .Pilchards
    .Herring.

    Current advice is to eat oily fish two to three times a week. While oily fish is the best source of essential fatty acids, other omega-rich foods are:

    .Corn oil
    .Flaxseed oil
    .Nut oil
    .Safflower oil
    .Sunflower oil
    .Virgin olive oil.

    Swap saturated fat for unsaturated

    Cook with vegetable oil instead of lard, butter or margarine, and use sparingly. Sesame seed oil is a good choice for stir-frying.

    Pour warmed virgin olive oil on bread instead of butter or margarine.
    Replace the meat in your Sunday roast with salmon or trout.

    Dress your salads with virgin or nut oils instead of mayonnaise.

    Instead of reaching for crisps or chocolate, try one of these: pumpkin seeds, sunflower seeds, unsalted nuts or raw vegetables.

    Get the most from your food

    Check food labels for fat content before you put something in your trolley. It can be surprising how much (and how little) fat some foods contain.

    Knowing what food contains means you can find a healthier, tasty alternative.
    Poach or lightly grill your oily fish to maintain the essential fatty acid content.
    Purchase and store your vegetable oils in dark frosted glass bottles. Light and heat can easily destroy the oils' nutrients.

    Make healthier choices

    Choose lean meat or poultry and remove the excess fat before cooking. This means the skin on chicken breasts, the rind on bacon, the crackling on pork.

    Avoid margarine that contains hydrogenated oil. This will be stated on the packaging, so check your favourite brand. Margarines made without hydrogenated oil include Clover, Biona and Olivio.
    Choose your dairy products carefully. You won't compromise your calcium intake by opting for lower-fat yogurts and skimmed or semi-skimmed milk.

    Keep frying and roasting to a minimum. Better choices are to bake, grill, steam or stir-fry.
    Make biscuits, cakes and pastry an occasional treat. They are high in saturated fats and are likely to contain hydrogenated vegetable oil.
    avatar
    Brawn

    Posts : 102
    Points : 140
    Join date : 2010-02-26
    Age : 38
    Location : Dorset

    Re: Fats article

    Post  Brawn on Thu Mar 04, 2010 12:38 am

    good artical doode Smile

      Current date/time is Sat Jun 23, 2018 10:32 pm