The latest research shows that the longest life expectancy in the world are Japanese. Average Japanese experience 84 years of age. Does it have to do with a traditional diet and lifestyle, which benefits health are traditional Japanese dishes and lots of interesting things about one of the oldest and most advanced civilization, we explain in this article.
Scientists and historians for a years monitored and devote a lot of attention to this very interesting nation. Especially with the advancement of technology and the detection of various diseases, people are increasingly turning to traditional Asian cultures, their way of life and way of treatment, which is certainly worthy of attention. The World Health Organization has found that the Japanese as a nation in the first place when it comes to the lowest rates of obesity in developed countries, with only 3% of overweight, as opposed to America with obesity rates of 33%.
Their way of cooking is based on very sound foundations: raw or steamed food or food prepared in the wok. Such a diet does not contain excess calories, no harmful fats, no use of oils, most of the fish meat that is eaten raw as sushi and sashimi. Source of protein and omega fatty acids are fish and mushrooms, a source hydrate, fiber and vitamins is rice, buckwheat noodles and steamed vegetables. Natural green tea as a beverage has a special place in Japanese culture. Portions are moderate, no overeating, the body is not struggling to digest food and that’s why you are constantly energized and rested. You can work long with full concentration, with very little sleep. Habit is all that remains of this diet, over time the body adjusts and there is no need for extra calories, and when you get to that stage of your daily tasks it is easier for you to perform, and certainly this will be healthier.
Of course it is the price of Japanese specialties at exclusive restaurants around the world is certainly the most expensive. Cheap and bad food mostly makes you unhealthy and obese. But such a diet can easily be applied by making meals at home. Get the groceries at the market take a little time, and there you have a healthy diet.
We will mention some of the specialties of this cuisine and give approximate nutritional composition.
Japanese soup with noodles. Soba noodles are made from buckwheat flour. Buckwheat in possession of vitamins B1 and B2, minerals and almost double the percentage of protein in relation to rice. Sashimi. Seafood in its purest form. This dish consists only of thin slices of raw salmon, tuna, squid, or anything else fresh. No matter what fish you choose, you are guaranteed you will get a huge percentage of protein and nutrients with very little fat. Edamame. It represents a fresh glow, which can be a great appetizer. It contains a high percentage of protein, omega 3 fats and fiber. Serve with fresh vegetables will lead to the full before the main course, and time will not come to overeating. Shiitake Mushrooms. This food is very rich in protein and has a low percentage of fat. It is used in Asian medicine for centuries. Studies show that shiitake mushrooms protect against cardiovascular disease and high cholesterol. Tofu. This is a very standard food in the Asian kitchen. Similar properties as shiitake, a lot of protein and little fat. It can be easily combined and used as a dietary supplement.Wasabi. This unique flavor contains the same chemicals, to fight cancers, like in broccoli and cabbage.Wasabi also reduces the risk of heart attack. Nigri. Thin slices of fresh fish wrapped around rice with bits of seaweed. Most chefs in restaurants that it is much easier to handle if raw fish is mixed with rice and some restaurants use or brown rice. Seaweed. This staple is indispensable when it comes to consuming a sufficient amount of minerals. Seaweed contains several things that our bodies need, including zinc, selenium, iodine, and vitamin B12. It also help to reduce blood pressure and cholesterol levels.
These are some important details that characterize a healthy diet in the Japanese way. Changing bad habits with better, accept the fact that health enters the mouth, giving an example to others and most importantly give an example to your children, ones it’s up to yourself. This diet will help your working day to be more efficiently and your life much longer. So the Japanese are doing this!
In the last few months I had a clients who are models. They inspired me a little bit more to find out and investigate this topic. Today we deal with female models, their way of training, diet and lifestyle.
How to get look similar like girls on the picture. Of course, with a lot of effort and the right guidelines can be. Not everyone is destined to be top models, but you can line your figure to a level which is not ashamed to stand shoulder to shoulder with the top models.
Training are specific, is not the classical exercising and lifting weights. Muscle needs to look very different from all the other examples you can see in fitness centers. We can take the example of runners on one hundred meters and marathon, but this is something in between, for example athletes in the 800 and 1500 meters. The training requires a lot of cardio exercise, functional exercises with your own weight and a lot of stretching. Muscles need to be spindly, elongated, thin but strong. This is the essence of this appearance and musculature.
Traditional exercises lunges, squats, push ups, deeps, used with a lot of modification. TRX, Steppers, Bosu balls, Pilates balls … can be used as specific help with variations and loads. Bands with different colors and degrees of elasticity are very good, the load increases in the most natural way without the use of conventional weights. Interval training, cardio, rope should be more practiced in order to losing fat and removed the excess fluid that muscle gave mild expression and longitude.
Training with boxing and kick box elements and their movements will strengthen the muscles of the legs and shoulders, and at the same time a proper execution of the muscle movements will be significantly involved with a wide range of flexion and extension which will impact favorably on the desired result.
Stretching must occupy a special place in the course of training, approximately 30% of the training process. Muscle must not be tightened and shortened. Diet is based on reciprocal intake and spending of calories, kg need to be the same, energy saved, and all the necessary nutrients to be recovered.
In the next video, we’ll give you an example of exercises that are used in this type of training:
Recently, one wise man wrote: people want to lose weight, BUT IF IS POSSIBLE TO NOT EXERCISE AND TO CONTINUE TO EAT THE SAME AMOUNT THE FOOD. THAT THING EXPLAIN A LOT WHEN YOU COPY TO OTHER ASPECTS OF LIFE. Today we have article about the relationship between diet and workout, then what is the role of sacrifice and perseverance, what is the tactics in training, truth, reasons, causes and consequences …
As we have previously reminded the caloric deficit, mean spend more calories than what you entered and thus lose weight. The energy that is consumed must be repaid only in the form of nutrients (protein, carbohydrate, vitamins, minerals) that are consumed and broken down during exercise, so body need to be quickly recovered and the cells restored. Compensating for consumed energy, introduction of calories burned along with the phrase “I was practicing very hard so now I can eat a lot and everything”, you enter more calories that will be not burned, but this only prolongs the period of achieving the target. Most important is, the food need to contains a sufficient percentage of protein and complex hydrates with low values of calories that will compensate the degraded matter, and also to encourage the body uses fat as a result of caloric deficit.
The values of consumed energy range of 1.2 kcal per minute during the rest, to more than 20 kcal per minute during intensive activity. Which means that if you are a beginner and consumes an average of 10 kcal per minute, this is just 600 calories in an hour of training, which is half meal in McD. This shows how little the ratio is of energy consumed in training and the energy input on classical food. Today it is said that the relationship between DIET and WORKOUT as a percentage of 80:20 in favor of nutrition, if we want to reach certain results. The data and experience tells us that, professional athletes in body fitness or bikini models, to achieve the desired figure, in the final preparations they have only 3 sessions per week, and the rest is food and tactics when and what nutrients should be consumed.
Exercise is very helpful in terms of speeding up metabolism, blood circulation, healthy airways, vitality, tight muscles and healthy ligaments, joints and bones. These are the benefits of exercise, which will be given to the regulation of feeding results.
The determination and compliance advice and guidance to give by trainers, is the most important thing for certain success. Period for achieving results can be very short if you are focused on the target, otherwise, in violation of the rules, only dispose of success, to whom might never come. It depends on you!
Festive atmosphere, celebration, positive energy and holidays, is usual for this period of the year. We will be tempted to consume a little more alcohol, candy and foods that contain a high percentage of simple sugars. Let’s experiment with your organism. After passing the holidays and the period of overeating and drinking, we reject the use of alcohol and simple sugars for a month. The effect that this kind of fasting will have on your body will be described herein.
Start and first few days or weeks will be much shocking for your body. The most important thing is to stay strong character and adhere to the task in the next month. Here’s a story I heard a few days ago, I had something to do with this: It started a few frogs to come up on some top … first gave up because her feet hurt, other began to catch cramps, third is dehydrated, fourth complains of pain, and so on … remain the last two frogs near to the top, and first the second frog says, you see that they are all given up, even I can no longer, because of inflammation, cramps and also no matter what I’m up … the latter on second frog still continues itself, and reach that conquer the peak. The frog who arrived to the finish was deaf.
Meanings and consequences caused by alcohol and sugar
Due to the introduction, blood sugar soaring, then rapidly decreases, and you get the need for a new batch. There is no end and thus accumulating calories. A total exclusion of complex sugars from the diet, losses calories, that will not bring calories are converted into fat, and you will lose kg. Alcohol is full of sugar and calories, so you drink more and more. The same effect as that of sugar. Restriction of alcohol lose calories, weight and make you lean. Sugar and therefore alcohol is difficult to digest. Their restriction, the body and digestive system becomes more functional and faster. The metabolism becomes more accelerated, increases the calorie consumption and fast food is absorbed and processed. Energy. Before we lose and decrease our energy compensating energy drinks or chocolates, it is wrong, because the level of sugar is growing rapidly and then declines sharply, energy recovery is instantaneous and there is no long-term effects. Research shows that after a few drinks of alcohol suddenly increases appetite, a person can eat up to 30% more food than if they did not consume alcohol. The feeling of satiety is harder achieved, that hunger is increasing. Alcohol is a diuretic, and as a result of its consumption leads to frequent the toilet, urinating. Due to the loss of fluid in the body, comes to drying your skin especially on the face. Pause in alcohol consumption will refresh your face and skin a better complexion.
Over time, the desire for alcohol and sugar lost, you will not have attacks for sweets, and run to the store to buy a candy bar. Withstand the month, the benefits are guaranteed. Be amazed at the results, and try to continue with this diet. It stumbled your way and style of life. The most important thing is to stay consistent, because every beginning is difficult like this one.
In today’s world it is a lot argued what is the role of testosterone, how to increase T level in the body, what is the healthy ways to do this. The survey found that people due to lifestyle and diet have a reduced secretion of this hormone, which has a very important function on our body. In the following, we will give some helpful information and answer some questions.
Today, the research found that the Japanese age of 100 years had higher levels of testosterone than Americans age of 30 years. With reduced level this hormone leads to chronic fatigue, reduce male libido, lose muscle mass, increase percentage of body fat, decreased bone mass, hair loss, low volume of semen, mood swings. The level of testosterone decreases with age, and over 40% of men, over 45 age, are the group at risk for this problem.
Natural ways to increase T hormone is:
Ejecting dietary sugar. The average American takes 12 teaspoons of sugar a day, and sugar directly reduces the level of T hormone secretion. When you eat foods rich in processed grains and sugar, your blood glucose level becomes elevated. To keep blood sugar levels, the pancreas begins to work overtime to produce insulin, which helps the flow of sugar from the bloodstream into the cells, in order to metabolized for energy. Finally, if your cells are exposed to insulin for a long time, you develop insulin resistance, which causes the occurrence of type II diabetes. Diabetes develops when your body is unable to produce enough testosterone.
Good quality sleep. According to scientific research long enough and timely sleep are the two most important ways to raise the level of T hormone in the blood. Sufficient sleep is 7 hours is recommended, also to be already at 22h going to bed, because sleep quality is the best from 22h to 2h in the morning. Level of the hormone cortisol, which reduces the level of secretion of the hormone T, is placed in the normal frame.
Reduce the level of fat in the body. Weight loss has a predictable and linear relationship with increasing testosterone naturally. When you take into consideration the effect that insulin resistance and poor sleep habits have on testosterone, this makes sense because they are all closely linked to obesity. At the core of this problem is the discharge of processed sugar from the diet, which is associated with insomnia, overweight, diabetes and other negative impacts on the secretion of hormones.
Stress reduction. The problem is when you are chronically stressed, and your body remains stuck in the condition in which the pumping out cortisol (the hormone stress) constantly.
Interval training with a combination of weight training. If you want to naturally increase testosterone and growth hormone, then combine weights with HIIT training (high intensity interval training). Lifting weights 6-12 reps, including large muscle groups will help your body to build more muscle mass. More muscle causes your body to produce more growth hormone. Despite the lifting, interval training with a combination is best for the overall increase growth hormone. It also maintains the level of T hormone. Interval method involves exercise of 90% to 100% of your maximum for short periods, in order to combust stored sugar (glycogen). This helps your body to burn fat in the next 36 hours and replace vital energy stores in your body. In addition to increasing the level of T helps in: lowering heart rate, lower blood pressure, accelerate blood circulation, detoxification by stimulating the lymphatic system.
Increasing the level of T hormone with using protein and healthy fats. Recent studies reveal that high branched chain amino acids (BCAA) significantly increases the level of T hormone and falling hormone cortisol. Recharging can be done in the form of protein shakes or simply increased protein diet (chicken, fish, eggs).
Sunbathing and Vitamin D. Studies show that Vitamin D increases levels of testosterone naturally, in obese men and up to 30%. This is interesting because research shows that vitamin D3 also linked to the prevention and treatment of cancer. Two of the best ways to optimize your vitamin D levels in helping and strengthening the secretion of testosterone are 20 minutes each day sun exposure. This is best done in the morning or afternoon, with exposure to 40% of the parts of the whole body.
During many years of experience most of my interlocutors and clients do not know what does diet mean, why is it called that, that does not represent any avoidance or worse taking of food. In the following, we will clear up some misconceptions about diet.
Today’s health and fitness industry is based on the promotion of different diets, incredible innovations and inventions (some of them are justified, but most are not). Of course, profit is the most important thing of all these industries. There are basic guidelines that must be followed in order to achieve its objectives, they have been clearly and very simple. Each of their new correction gets a new name and get confuse us, it’s simple.
What is the truth about diet? It is based on:
Energy balance. It essentially represents the most essential thing that you lose or put on pounds. It represents the input of the amount of energy consumed and the amount thereof. It is expressed in calories Kcal. The point is to spend more calories than you consume and you will lose weight. Or enter more calories than you burn to gain weight (muscle mass or fat deposits).
Macronutrient balance. In case you’re not familiar with the term, a macronutrient dictionary defines as “any of the nutrients nutrition which are required in relatively large amounts: proteins, carbohydrates, fats, and minerals such as calcium, zinc, iron, magnesium and phosphorus. The main goal is: We want to get more muscle than fat and want to lose fat, not muscle. Pursuant to the order, we must not look at calories as only calories but also where it comes from. We have to look more at our listing of macronutrient. Increased intake of carbohydrates and fats may be part of a child but not protein intake can result in loss of muscle mass which is not good (there is a weakening of the muscles and a very difficult process to build desired muscle musculature). If you have a diet for losing weight daily protein intake should be from 1 g to 1.2 g per kilogram of body weight (this amount will preserve your muscle mass and also contribute to a sufficient intake of calories).
Choice of food. There is no food that is defined as a food for acquiring and losing weight. You can lose whatever fat you eat as long as regulate the input and maintain a state of negative energy balance. However, there are foods that due to its size, calories and macronutrient promote or not losing or gaining weight. Generally speaking, foods that are good for weight loss are small caloric value of a large volume (fruits, vegetables, whole grains, lean meat). This type of food has a lot of trace elements that are very important to restrict calories. Food that is not suitable for weight loss contains a high caloric value and small volume (candy, bacon, beverages, oil, butter, full-fat dairy products).
This is the point of each diet, it is important to listen to your body, to be moderate, apply the previous rules, allow yourself to occasionally enjoy your favorite foods that are not wished, of course, reward yourself if you followed the rules and achieve your target. Diet will be a lifestyle and not occasionally suddenly losing and regaining weight.
Feeding the blood group was formed to develop biological blood group of human origin. Depending on the time period and what is the man first began to use for food and what is revealed in the meantime and finding in nature, so that when he discovered that the meat is tastier when processing that is roasted, the start of production of dairy produces, food grain, fruits and vegetables.
Scientists who dealing with diet by blood groups explain that people with different blood groups are not equally well to digest certain foods. Each has a different blood group antigens with a special chemical structure. And also the name of the blood group was formed by a group antigen located on red blood pearls. The essence of the theory of blood groups makes the discovery that blood group antigens – behave differently in biochemical reactions to certain foods (that is, some of their ingredients). Below we will see that foods which blood group responds and which do not.
O blood type
People with this blood type are more resistant digestive system. They are carnivores, and they correspond to animal proteins and small amounts of fruits and vegetables. This blood type is harder to bear carbohydrates and products with gluten and dairy. You should avoid coffee because they produce much stomach acid.
Good foods: red meat, vegetables, olive oil, nuts, seeds, fruits
Bad food: fatty products, fish and seafood, cheeses and calf products, corn and sunflower oil , vegetables with high levels of starch grains
A blood type
People with this blood group have little tolerance for proteins. A blood type have a sensitive digestive system and recommended a classic vegetarian diet with less of dairy products. Due to lower production of gastric acid by those who possess this group have problems digesting meat and absorption of vitamin B 12. Food containing enzymes: betaine, bromelain and papal is recommended for this blood group.
Good food: fish and seafood, nuts, vegetables , grains and starches, fruits
Poor foods: red meat, cheese, butter, oil, pistachio, wheat, mushrooms, olives, bananas, mangoes, oranges, mandarins
B blood group
These blood group is resistant and withstands almost most foods. Those who have B blood group should avoid foods with gluten and wheat products, and tolerate dairy products.
Good foods: red meat, eggs, milk, yogurt, feta cheese, rice, potatoes, cabbage, peppers, carrots, pineapple, watermelon , plum, olive oil
Bad food: poultry, fish and seafood, pistachios, peanuts, sunflower, wheat, corn, olives, tomato, soybean and soy oil
AB blood type
This blood type is very rare, it is estimated that only 5% of the population owns. It was created at the latest.
Good food: lamb, turkey, tuna, seafood and fish, dairy products, fruits and vegetables, oils
Poor foods: bacon, beef, pork, whole milk, avocado, sweet corn, peppers, bananas, coconut , oranges, hazelnuts, poppy seeds, pumpkin seeds
Talking and listening to the experiences and impressions of others I have concluded that everyone has a favorite muscle group, that I’d like to put that muscle is most pronounced. The vast majority asks me and is interested in the side crunches – EXTERNAL oblique abdominal muscles. We will explain the anatomy of these muscles, exercises to strengthen it and a couple of tricks in order to be more pronounced.
The external oblique muscle is located on the side and front parts of the abdomen. For most people, is not visible due to the subcutaneous adipose tissue and small size of muscle. Today people make mistakes because they devote more attention to strengthening the central abdominal wall with no or very little commitment on the side of the abdominal wall. The weak side muscles of the abdominal wall leading to deformities of the spine, curves back, pain in the lumbar region and imbalance of the entire muscular musculature. These muscles are very important, and many of those who engaged in their sport have frequent rotation of troops in relation to the lower body (tennis, judo …).
There are exercises without load and with load side abs to strengthen muscles. Exercises without load are designed for beginners and later when the muscles can be strengthened to switch to resistance exercises. Here are a few suggestions:
- Bicycle Crunches
Observe full rotation of troops, in addition to going to the left elbow right knee and touch it, and vice versa with the deflections of the hull and legs, hands are crossed at the back. 2 sets of 12-20 repetitions each side.
- Side Plank
Enduring the side plank position. A tight the whole musculature, the focus is on the abdomen, lower back, legs stretched. 2 sets each side of 10-30 seconds.
- Russian twist (with and without the ball)
Hull and feet were lifted off relying on the buttock with his hands crossed on his chest. The rotation of troops on both sides along the touching surfaces with crossed hands (ie the ball). 2 series 10-20 rotation in each direction.
- Standing dumbbell side bends
With weight in one hand and another hand behind the nape, drawing freehand – elbow down and forced opening of this without bending the arms. 2 sets of 10-20 repetitions each side.
- Cable lift
With one hand grasping for the lower cable with the use of opposing lateral muscles make tilt in the opposite direction. 3 sets each side, 10-20 repetitions.
- Hanging oblique raise
Hang out on the shaft, deflections banded or straight legs toward the trunk of one and half way across, focus on fixed hull. 3 sets of each party, 8-15 reps.
- Russian twist with barbell / standing Russian twist
Rotating troops standing with the bar at one end fixed to the floor. Rotating in one or another side, arms extended with a grip at one end rods, rotation of troops from lowering the end of the rod to the hook and return the other way, slightly bending arms at the elbows, knees slightly bent during the rotation with a vertical rise opposite the heel of the hand rotation. 3 sets of 10-20 repetitions to each side.
The lateral abdominal muscles do not need to train every day, it is sufficient to 2-3 times a week, do 3-4 exercises. Like any other muscle and the external oblique muscle side next to the appropriate forms of exercises and increases sufficient intake of proteins that are the building component of muscle. Another important thing is the diet that is the removal of fat to muscle was as pronounced. In addition to diet and proper nutrition is necessary and appropriate cardio (running, cycling, rowing) at least 20 minutes to cause decomposition of fat deposits and fat burning.
What is the intermittent fasting and why it should be practiced?
Intermittent fasting is not a diet, it’s a form of nutrition. It is a way of scheduling meals so that you get the most out of them. Intermittent fasting does not change what you eat, is changing when you it. While we eat something body consumes 80% of energy to digest food and fail to work off other important functions. Only when unoccupied constant digestion of food, it can operate on cell regeneration and detoxification, which is very important for health. First of all, it’s a great way to lose weight without going on a diet or intense elimination of calories. In fact, most of the time you try to maintain the same calorie intake when you are doing intermittent fasting. In addition, intermittent fasting is a good way to keep muscle mass and lose fat.
To understand how intermittent fasting leads to loss of fat should first understand the difference between the fed state and the fasted state. Your body is in the fed state, when it is digesting and absorbing food. Typically, the state of satiety moves when you start eating and lasts from 3 to 5 hours until your body does not begin the digestion and absorption of food that is eaten. When you are in the fed state, it is very difficult for your body to burn fat because insulin levels is high. During fasting, your body goes into post-absorption state, which is just a way of saying that your body does not process food. This state lasts from 8 to 12 hours after the last meal. It is much easier for your body to burn fat in a state of fasting, because your insulin levels is low. When you are in a state of fasting your body can burn fat that were unavailable during a full stomach. Fasting puts our body in a phase of rapid fat burning which is difficult to be achieved with a normal feeding schedule.
Daily intermittent fasting:
It does not matter when you start 8-hour period of nutrition. You can start at 8 am and end at 4 pm. Or start from 2 pm and stop at 10 PM. These are just two meals a day at intervals of 8 hours.
Weekly intermittent fasting :
One of the best ways to start with periodic fasting is to do it once a week or once a month. In this case, lunch on Monday is the last meal of the day, then your fast till lunch on Tuesday. This arrangement has the advantage of allowing you to eat every day of the week, and still take advantage of the opportunity to fast for 24 hours.
During fasting, it is important to drink plenty of water and green tea is recommended.
How to skip breakfast?
Foods that you eat for breakfast, you can not cut them just to eat at one in the afternoon and dinner later in the evening 9. Also, if you eat large amounts of food for dinner the night before, you will be surprised how much energy you have in the morning.
What’s up with that you should eat every 3 hours?
Here’s why it was popular: Your body burns calories when processing food. So mission more meals a day is to burn more calories throughout the day. So if you eat more meals a day will help you to lose weight. Here is the problem: the amount of calories you burn is proportional to the size of the meals that your body processed. So, the burning of six smaller meals that provide 2,000 calories burn the same amount of power as two big meals of 1000 calories. It does’t matter if you get your calories in 10 meals or in 1 meal, you’ll end up in the same place.
How to endure 24 hours without a meal?
The mental barriers is the greatest thing that prevents people from fasting, fasting is not easy to implement in practice. Here are a few reasons why intermittent fasting is not bad. First, fasting has been practiced by various religious groups for centuries. Doctors have noted the health benefits of fasting for thousands of years. In other words, the fasting is not a new fashion or crazy marketing gimmick. Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is, marketing is not really good for food industry and companies who produce supplements and foods. The result is that it seems somewhat extreme or strange, even though its really not. Third, you’ve probably already fasted many times even though you were not aware. Have you ever slept late on weekends, then a late lunch? Some people do this every weekend. In these situations, often dinner the night before, then do not eat until 12 noon or even later. There’s your 16–hour fast and you did’t even think about it.
Positive things of intermittent fasting:
better health and reduced risk of disease because the body gets regenerated and detoxify
losing weights and fats
better mental acuity and concentration
Fats are primarily energy matter which is entered through diet using foods of plant and animal origin. They are the bearers of vitamins A, D, E and K, are also constitutive role because constitute 2% of each cell. Fat with sugar constitute the cheapest source of energy, because 1g fat is burning 9 kcal (twice the amount of protein and carbohydrates).
Fatty acids can be classified as saturated and unsaturated.
The first type are saturated fats, which are mainly found in meat, eggs, dairy products, including butter, cheese … much better and healthier type of diet are unsaturated fats. These are healthy fats and are divided into two groups: monounsaturated and polyunsaturated.
Monounsaturated fats are found in olive oil, walnuts, canola oil …
Polyunsaturated fats are found in some vegetable oils and fish oil. These are:
a) Omega 6 linoleic acid. The role of the LOOK of the proper growth of the organism, has them in sunflower, corn and sesame oil.
b) Omega 3 linoleic acid. The role is reflected in the structure and function of cell membranes. There is oil from flax seeds, pumpkin seeds, and fish oil: salmon, tuna, sardines, herring, mackerel. It can not be created in the body, but must be entered by food. A derivative of omega-3 plays an important role in brain development and function of vision.
Omega 3 fats are especially important because it raises levels of good HDL cholesterol and reduce levels of bad LDL, and are also important for brain development. Act favorably on the health of the heart and blood vessels, and intake of fish two to four times a week and regular use of olive oil contribute to reducing the risk of cardiovascular disease.
It is recommended that the ratio of saturated and unsaturated fats in the diet is 10: 30%
Fat containing phosphorus called phospholipids. They are added to foods as an additive, usually in margarine, chocolate, frozen sweets. Since cholesterol is the most important that are more than 90% located in the membrane of cells and is required for synthesis of vitamin D in the skin, and then to the synthesis of certain hormones (estrogen and testosterone). Drugs such as steroids anabolics belong to the group of sterols (used in sports to increase muscle mass and strength but they are very dangerous because it can damage the liver).
The overall fat intake should cover less than 30% of daily energy needs. The origin should be primarily from grains, fruits and vegetables, which are rich in fiber and micronutrients. A person with abnormal lipid whose cholesterol levels remain increased must apply the reduction of daily fat intake to only 20% and 7% saturated.