Choose
quality fats and limit the quantity
To stay healthy, it
is necessary to introduce a balanced quantity of fat with the diet, without
becoming unbalanced either by excess or by defect. In addition, qualitatively
fats can be very different. In fact, their chemical composition varies, and in
particular that of fatty acids. The different quality of fats can have
important effects on human nutrition and health. Finally, cholesterol is found
in fats of animal origin. This cholesterol contained in food can contribute to
causing an increase in blood cholesterol levels.redditbooks
So, how to behave?
• Moderate the amount of fats and oils you use for seasoning
and cooking; possibly use non-stick pans, foil or steam cooking.
• Limit the consumption of seasoning fats of animal origin
(butter, lard, lard, cream).
• Prefer seasoning fats of vegetable origin, especially
extra virgin olive oil.
• Use seasoning fats preferably raw and avoid reusing cooked
fats and oils.
• Do not exceed the consumption of fried foods.
• Eat fish more often, both fresh and frozen (2/3 times a
week).
• Prefer lean meats and eliminate visible fat. fashionglee
• Eat 2 eggs a week.
• Preferably choose skimmed or semi-skimmed milk, which
still maintains its calcium content.
• All cheeses contain high amounts of fat: still choose the
leaner ones or eat smaller portions. tophealthfitnesstips
Limit
sugars, sweets, and sugary drinks
The sweet taste is linked to simple sugars:
glucose , fructose , sucrose , maltose and lactose .
These simple sugars are found in sweet foods and drinks:
fructose, glucose and sucrose are contained in ripe fruit and honey; sucrose
(commonly called table sugar) is obtained by extraction from both beet and
sugar cane; maltose is contained in cereals; lactose is contained in milk.
To satisfy the desire for a sweet taste, it is preferable to
consume baked goods rather than candies, bars, chocolate. This is because baked
goods contain, in addition to simple sugars, also complex sugars ( starch ) and
other nutrients. Instead the second group of foods contains mainly sucrose and
fats.
The consumption of simple sugars, especially if taken alone,
quickly causes a rapid rise in blood sugar ( blood glucose concentration),
which then tends to return to its initial value within a more or less long
period. superhealthiness
