Fats happen two types: saturated or nonsaturated. Depending on a look, fats have various impact on health of the person. Let's consider, than this two types of fatty acids differ among themselves and also, using what products, an organism them gets. Distinguishing action on an organism of these fats, you will manage to organize healthy nutrition for yourself and the family.
General characteristic and role
That the person was healthy, he needs to eat regularly fat, decaying, it is divided into very useful fatty acids. They are the main supplier of vitamins and energy.
It is undesirable to eat the products containing too many saturated fats. Glut them a human body steadily leads to high percent of content of cholesterol in blood. This factor several times raises a possibility that over time at the person problems with heart and the vascular system will begin.
The products which underwent frying on palm or coconut oil are harmful because in them there are a lot of saturated fatty acids which are not removed from an organism.
Milk, meat and all food on their basis (fat, cheese, cream, meat red cutting, milk, internal fat and leather of a bird) contain saturated acids too.
Types and value
Normal activity of the person in an organism requires obligatory presence of fats which are divided into 2 views:
- MNZhK is monounsaturated, hardening at a temperature of +5 °C.
- PNZhK is polyunsaturated, always being in a type of liquid substance.
Both acids have positive impact on a human body, in particular on a cardiovascular system, they lower the general content of cholesterol.
Monounsaturated
Fats monounsaturated have the official name Omega-9 Fatty Acids. They are recognized by medical association of cardiologists American Heart Association bearing health for a cardiac muscle and the general health of the person. This statement is truthful until people do not begin to exceed the consumption rate of these fats. In translation from medical on clear language — the person has to eat during the day food, different in caloric content, but 25–35% of products have to contain useful fat.
It is important! How can the person without academic degree measure by eye in what products what fats contain? For this purpose it is enough to see that vegetable oil does not harden, being in the room. It means that it contains monounsaturated fatty acids.
For example, if in a daily diet of the woman there have to be 2100 calories, then on fat it is necessary from 500 to 700 calories. It will be very good if this fat is nonsaturated. If to transfer 500–700 calories to grams, it will turn out approximately from 55 g to 78 g a day.
It is necessary to remember that, eating only 1 g of fat (any type), we consume 9 calories.
An omega-9 fatty acids contain a lot of vitamin E. This vitamin gives strong support to a cardiovascular system. These acids can be found in such plants oils:
- sunflower and corn;
- ripe olives and hazelnut;
- colza and safflower.
And also these fats are present at tropical avocado and peanut oil.
Polyunsaturated
Polyunsaturated fatty acids are fat, useful to an organism, which main characteristic is an opportunity to remain in a condition of fluidity, despite surrounding temperature (both in heat, and in cold). The most important of them are Omega-3 and Omega-6 acids. Their presence at an organism gives the chance of normal development of the person, growth of muscles and a body. Fatty acids make important impact and on functioning of a human brain.
Polyunsaturated acids come to an organism together with the eaten food, otherwise the organism just has no place to take them.
Here the list of the products containing nonsaturated fats:
- various seafood (fat grades of fish, scallops, shrimps);
- walnuts;
- soy;
- tofu cheese.
Fatty polyunsaturated acids in enough are also in the oils which are contained in grape seeds, a flax seed, grain germs (soy, poppy, watermelon and a sunflower).
Influence on the person and advantage
Monounsaturated and polyunsaturated liquid acids have positive impact on the general state of health of the person, beauty of his hair, nails and skin. They give substantial support to an organism of athletes who experience high physical activities.
For skin
The products rich with fats are one of important components for creams and various skin ointments. Ointments and creams in which there are nonsaturated fatty acids have both cosmetology, and curative qualities. With their help improve a condition of skin of a body, face, nail plates, hair. Nonsaturated ZhK reduce the inflammatory processes going in an organism.
The best assistants for appearance skin among vitamins — vitamin A and vitamin E.
With their help human skin executes the protective functions better, their shortcoming serves as a push to coarsening of a blanket of skin, impermeability of a grease time. Owing to all this the infection gets deep into terms, and inflammations (pimples, furuncles) are in these parts formed.
Nonsaturated fatty acids necessary for cosmetics creation:
- stearin and palmitoleinovy;
- eykozenovy, linolenic;
- linoleic and erucic;
- olein and aceterucic;
- kapron and arachidonic.
Nonsaturated acids have more mobile chemical composition, than saturated acids. The more in them double communications, the quicker they are oxidized, and it provides liquid state of substance. Fast oxidation allows nonsaturated fatty acids to influence a layer of lipids and to help the cosmetics containing water-soluble substances, to get under a layer terms.
How to define that in a human body there is a lack of nonsaturated acids:
- hair become fine and fragile;
- skin both is narrowed, and grows coarse;
- hair begin to drop out partially or completely;
- skin diseases or eczemas can begin;
- nails tarnish;
- near nail plates teases on skin appear.
It will be useful for you to learn what vitamins are necessary for strengthening of nails.
For sport
At a diet of the people playing sports there have to be triglycerides, them there have to be not less than 1/10 parts from total number of food. If to deviate from this ratio and to reduce amount of fats, it will badly affect sports results:
- anabolism of tissues of muscles goes down;
- testosterone ceases to be produced;
- the immunity weakens.
Learn what role vitamins B of life of athletes play and where to take them.
Without vitamins of group B it is impossible to achieve good results in easy and weightlifting, body building. And their assimilation depends only on existence in an organism of nonsaturated fatty acids.
Triglycerides are defenders of an organism, with their help:
- too big power expenses are blocked;
- the integrity of joints remains;
- peretruzhenny tissues of muscles are quicker restored;
- oxidizing and inflammatory processes stop;
- muscular weight is increased.
If in an organism an essential lack of useful fats, then in it gradually there are such negative processes:
- the metabolism stops or slows down;
- avitaminosis can begin;
- cardiological violations develop;
- failures in work of a cardiovascular system begin;
- full or partial dysfunction of work of a liver can begin;
- food does not come to cells of a brain.
At daily food of the athlete there have to be such products as fat grades of fish, vegetable oils. For each of athletes there is the norm of presence at food of nonsaturated fatty acids (from total number of food):
- gymnasts have 10%;
- foil fencers have 15%;
- fighters have 20%.
Whether you know? It is necessary to know that the standard daily rate of useful fats half has to be visible to an eye and be: in vegetable oil with which filled vegetable salad or in butter on morning sandwich. The remained half of fatty acids is present at our diet is reserved: as a part of sausages or sausages, in dairy products or in confectionery pastries.
For hair
Omega-3 fatty acids are recognized by physicians the most necessary for the person. The approximate day norm in 1-2.5 g intends for the use together with food. Most of all ZhK Omega-3 is present at cod-liver oil. These fats are very important for a healthy condition of hair, is present at them:
- vitamin D which helps dissolution with an organism of phosphorus and calcium;
- the vitamin A promoting elasticity and flexibility of hair;
- the iron delivering oxygen to roots of hair.
Also vitamin E is known for the strengthening effect for hair.
Omega-3 fatty acids protect head skin from inflammatory processes, drying and an itch, promote the rapid growth of hair.
It is possible to fill shortage in an organism of these fats, taking such pharmacological drugs:
- cod-liver oil in jelly capsules;
- Omega 3 Forte.
After the person stops accepting a rate of these medicines, it stops a hair loss.
The masks for hair saturating with their Omega-3 fatty acids
The mask against a hair loss — on 3 shares of olive oil is added 1 share of cod-liver oil, all evenly mixes up. Weight is applied on hair and evenly on them is distributed. Then hair are wrapped up in a polyethylene film, over a film the terry towel is imposed. Such mask keeps on hair within 3–4 hours then it is washed away by means of not too hot water and shampoo for this purpose like hair. Such medical mask is applied by 5–6 times a month. The mask for prevention of emergence of split ends of hair — cod-liver oil is located in small capacity and is warmed up on a water bath. Warm cod-liver oil is applied on tips of hair then hair are wrapped up in polyethylene or food wrap. The preventive mask is on hair within 40–50 minutes then it is washed away by hot water.
The mask for food of hair and saturation by their moisture — undertakes 2 tablespoons warmed on a water bath to a warm condition of cod-liver oil and mixes up with a fresh chicken yolk (it is desirable to take home-made eggs). Mix is applied on hair and head skin. The head is wrapped in a terry towel for half an hour. After this time the mask is washed away by moderately hot water. 2 times a month are enough to do a nutritious mask.
Whether you know? The first superficial wrinkles can be removed by means of cosmetic medicines which basis is formed the Omega acid. These miracle acids support youth of the top layer terms, it aquabalans and save purity of skin from acne rashes.
For health
It is necessary to remember that Omega-3 and Omega-6 fatty acids are bricks of which triglycerides necessary to the person are formed. They guard the immune system, improve and stimulate functioning of cells of a brain, are at war with inflammatory processes and do not allow to develop oncology.
With their help the density of blood to optimum is diluted, they facilitate receipt of food to bones and joints, muscles and muscular ligaments, kidneys, heart, a liver and other internals.
Nonlimiting connections can be received from such natural products:
- oil of the channel;
- soy;
- walnut kernels;
- flax oil.
Triglycerides are strong gepatoprotektor and provide constant protection of a liver. At the same time useful fats help to remove cholesteric plaques from blood, than protect an organism from the atherosclerosis threatening to it, thrombosis, a lack of oxygen of heart, arrhythmia in work of ventricles. Fatty acids constantly provide to organism cages material for their building. It allows cages to be updated more often, and the man remains young longer. Useful fats are strong antioxidant.
Important! Perekalennye in the course of cooking of food at high temperatures useful fats lose the merits and become stores of hazardous substances. These substances ruin a human body, negatively influencing a liver, kidneys, a metabolism in an organism and digestive system. Healthy and useful dishes have to be steamed, boiled, or be baked. Fried products lose the useful qualities, their value becomes value with a minus sign.
If the daily menu of the person included nonsaturated fatty acids, then such diseases or painful symptoms will recede after a while:
- fast or chronic fatigue;
- ache in joints of hands, legs, waists;
- peeling, itch and dryness of integuments;
- diabetes of the 2nd type;
- depression;
- absent-mindedness and carelessness;
- stratification of nail plates;
- the splitting and brittle hair;
- heartaches;
- failures in work of a cardiovascular system.
We advise to read about the vitamins necessary for work: nervous, immune and cardiovascular systems.
Standard daily rate of nonsaturated fatty acids
To define what amount of nonsaturated fatty acids the human body needs, it is necessary to consider several factors:
- in what work the person is engaged (heavy physical or intellectual);
- in what age it is;
- in what climatic zone he lives;
- his immunity is how strong or weakened.
Norm of nonsaturated fatty acids in day:
- the moderate climatic zone — a daily dose of intake of useful fats in an organism fluctuates about 30% of all eaten food;
- the zone of Far North — standard daily rate of triglycerides raises up to 40% a day (it is considered from the general caloric content of the eaten food);
- the professions connected with big physical activities — in day such workers have to receive 35% of useful fats;
- people after 60 years are also more senior — they need to receive the lowered daily dose of triglycerides (it is lower than 20% of the general caloric content of a diet);
- healthy adults — the standard daily rate of useful fats is 20%, in transfer to grams — from 50 to 80 g of fats a day;
- the people exhausted by a long disease or who are on the mend — they need the raised portion of useful fats (from 80 to 100 g a day).
Whether you know? According to nutritionists, the adult can block completely the daily need for fat acids if eats a small pack (100 g) of potato chips or several rings of raw smoked sausage (within 10 g).
Well to feel and preserve health for many years, nutritionists recommend not to include fried food and junk foods (Mivina, Rollton, etc.) in the menu. And also suggest to reduce quantity of meat dishes in the menu, having replaced them with fish dishes. Instead of store chocolate and candies it is much more useful to indulge himself with nuts. Porridges from grain are also useful. If you take for the rule to begin day with a small spoon (dessert) of vegetable oil on a hungry stomach — it will very well affect work of digestive tract. It is the best of all to choose vegetable oil olive or linen.
To help with the creating work to toilers the Omega acids, the person needs to support as necessary an organism by vitamins D, B6, zinc and also to accept antioxidants.
About surpluses and shortcomings
Compounds of fatty acids and air of glycerin is called triglycerides. From a school bench the people mastered that cells of a human body are under construction of proteins, fats and carbohydrates. Acquiring all these connections, the human body receives forces for growth and regeneration. The slackness or vigorous behavior depend on intake of useful fats too.
Whether you know? Where do fats hide unspent an organism? Surplus of fat which was not processed into energy for the person have property to collect. Each person has such fat NZ. The man of average height at a normal constitution has about 10 kg of the fat capital, and the woman of the same physical parameters collects a fat stock in 12 kg.
The metabolism will be organic and vigorous only when the ratio of the arrived substances in an organism is such: 55% of carbohydrates, 15% of proteins and 30% of fats.
Using the products containing vegetable or animal fats we fill up deficiency of an organism in triglycerides. Each of these products has peculiar only to it a combination from fat acids.
What useful fats are responsible for:
- for creation of prostaglandins which have the strongest impact on arterial blood pressure, uterine tissue and cells of nervous system;
- for creation fat isolating layers which are under skin and protect the person from a mechanical internal injury, a brain and from overcooling.
- useful fats deliver to the destination oil-soluble vitamins (And, D, E, K);
It is impossible to forget that glut of an organism useful fats (more than 40-45%) can cause the effect far from positive. The person begins to get fat, he lays fat on sides, anabolism and immunity decrease, sexual desire goes down. The surplus of triglycerides leads to the fact that the person quickly is tired, cannot focus on one occupation for a long time.
Where nonsaturated fatty acids contain
In what products it is possible to find nonsaturated fatty acids:
- in kernels of nuts — black fox, cashew, walnut and others;
- in avocado and seeds of a sunflower, sesame and pumpkin;
- in the concentrated cod-liver oil or fat grades of fishes (tuna, a trout, a mackerel, a sardine);
- in porridge, corn and dried fruits;
- in vegetable oils and soybeans;
- in blackcurrant berries.
As long as possible to remain healthy and young, it is extremely important to people to consume daily products which in enough contain saturated and nonsaturated fats.
Important! The most useful of vegetable oils are the oils received as a result of a cold extraction (without preliminary roasting). It is necessary to store such vegetable oil in the corked glass container, in the place where on contents the banks will not get direct sunshine. Also this place has to be cold and dark.
They bring to an organism huge benefit: support protective functions of skin, dilute blood and do not allow a body to accumulate excess weight. But, as well as any useful substances, it is necessary to use nonsaturated fatty acids moderately as they have very high caloric content. Eat healthy food and protect health!