TYPES OF OIL AND ITS EFFECTS Excessive use of fats or combinations of fats and carbohydrates can lead to obesity, heart disease, and other health problems. However, different types of oils have very different effects on health.
Here is a sample of the different types of fats and their effects:
Mono-unsaturated fats - These fats prevent heart disease and circulatory disorders in moderate amounts. Omega-6-poly-unsaturated fats - This type of fat prevents heart disease if you do not eat too much.
However, it causes an inflammatory reaction. This type of reaction is not so bad when it is moderate and when it is provoked to fight infections. But a continuous response to high inflammation is dangerous, and can lead to rheumatism, heart problems and cancer.
Therefore, very high consumption of this type of oil is dangerous.
Omega-3-poly-unsaturated fats - This type of fat prevents heart disease and reduces the inflammatory response in moderate amounts. It therefore reduces the risk of cancer, intestinal inflammation and rheumatism.
Omega-9-poly-unsaturated fats - This type of fat also prevents heart disease and reduces the inflammatory response in moderate amounts. It therefore reduces the risk of cancer, intestinal inflammation and rheumatism.
Saturated fats - This type of fat is probably not harmful in small amounts. In high doses, saturated fats provide high levels of cholesterol, causing blockage of blood vessels, causing heart disease and increasing the risk of heart attack and other diseases.
Cholesterol - Cholesterol is a fat-like compound found in food, but it is also found in saturated fats.
Therefore, a diet high in saturated fat or cholesterol itself raises the level of cholesterol in the body. Cholesterol is a necessary component, but in high doses it causes blockage of blood vessels, causes heart disease and increases the risk of cardiovascular disease.
Trans-fat - This type of oil is produced by chemical processing to produce certain mechanical properties. Margarine usually contains this type of fat. This type of fat is dangerous, and is probably the cause of heart disease and cancer.
There is an exception, however:
The amount of oil that contains trans acid conjugated linoleic acid appears to be beneficial for skin health and may help to lose weight. Conjugated linoleic acid is found in milk and butter.
COMMON EATING PROBLEMS Common foods in America and Europe usually contain a lot of fat and carbohydrates combined. The fats used are usually a mixture of trans fats, saturated fats and omega-6-poly-usaturated fats.
These bad fats cause obesity and are probably a major cause of heart disease, cancer, intestinal infections, rheumatism and other inflammatory conditions.
RECOMMENDED FAT OIL FOOD:
A general rule is to allow 25-30% of the required energy to be covered with fat and some carbohydrates. However, experts do not agree on this point.
Some recommend a low-fat, high-fat diet, while others recommend a low-fat diet. In any case, a balanced diet of fat and carbohydrates should not be too high for daily energy intake if you have a normal or desired weight.
If you want to lose weight, this combined amount should be less. If you want to gain weight, you have to have more. The right mixture of fats, the right kind of fat, is just as important as the amount of fat in a diet to maintain good health.
However, you should not take the percentage estimates given here literally, as there is little agreement about the exact rates that should be recommended. In addition, if you have an active lifestyle that requires a lot of energy, this is best achieved by increasing the amount of carbohydrates and mono-unsaturated fats.
Mono-unsaturated fats - Ideally, 35 percent of fat should be derived from this type of fat. You can find these oils in olive oil, raps and walnut oil.
Omega-6-poly-unsaturated fats - 30% of saturated fats should be derived from this type of fat. You get it from soybean oil and corn oil.
Omega-3-poly-unsaturated fats and omega-9-poly-usatureted fats - 20% of saturated fats should be of this type. You get it from fish oil and fish oil. If you suffer from inflammatory conditions such as rheumatism and intestinal inflammation, you will probably benefit from increasing the amount of this type of fat, and reducing the amount of other types of fat.
Saturated fats - Not more than 15% fat should be saturated fat. Saturated fats are derived from fats from mammals, coconut oil and milk.
Cholesterol - The level of cholesterol in the body depends on the combined amount of used cholesterol itself and saturated fat. To keep your cholesterol level in check, you should not eat too much fat, and not eat foods high in cholesterol, such as eggs and eggs.
Trans-fat - This type of fat should never be part of the diet. Margarine, cookies, snacks and bread often contain this type of fat. It is therefore important to limit the consumption of margarine, cookies, snacks, and check the composition of the bread you use.
Conjugated linoleic acid - This is probably the end of trans fatty acid by a certain amount. It is found in natural dairy oils, and you can buy dietary supplements for this feature. A small amount of this substance can help keep your skin healthy and can help you lose weight.
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