the smoothie diet

Best Food To Break A Fast For Fat Loss : Good Fat, Bad Fat: The Facts About Omega-3

If you ask personal group of food they should avoid, most probably Answer "fats". While it is true that in large quantities some types of fat is bad for your health (not to mention your waist), there are some Simply can not live without.

Among them are omega-3 fatty acids, found in foods, including nuts, some fruits and vegetables, and cold fish such as herring, mackerel, Sturgeon and anchovies.

"Not only plays a vital role in the health of the membrane of each cell in our body, also helps protect us from a series of Threats, "says Laurie Tansman, MS, RD, CDN, Nutritionist on Mount Sinai Medical center in New York.

The benefits of omega-3 include reducing the risk of heart disease and stroke, helping to reduce symptoms of hypertension, depression, attention Hyperactivity Deficit Transstemer (ADHD), Joints Pain and Other Rheumatoid problems as well as certain skin diseases. Some research even showed that Omega-3s can boost the immune system and help protect us from an array of Diseases including Alzheimer's disease.

Greek Yogurt For Fat Loss - Good Fat, Bad Fat: The Facts About Omega-3

Greek Yogurt For Fat Loss

Only as the omega-3 do so many "miracles" health in people? One way, experts say, is encouraging the production of corporal chemicals that help control inflammation - on joints, bloodstream and Fabrics.

but even as important as its ability to reduce the negative impact of Another essential type of fatty acid known as omega-6s. Found in food as Eggs, Birds, Cereals, Vegetable Oils, Baked Baked and Margarine, Omega-6S are also considered essential. They support the health of the skin, lower cholesterol and Help make our blood "sticky" to be able to coagulate. But when omega-6s They are not balanced with sufficient amounts of omega-3, problems can follow.

"when blood is also" sticky ", promotes the formation of clots, and this can Increase the risk of heart attack and spill, "says nutritionist canvas Sandon, Rd, a American Dietetic Association spokesman. But once you add omega-3s to the mixture, the risk of cardiac problems descends, it says WebMD.

The most recent research shows that the most promising health effects of Essential fatty acids are achieved through an adequate balance between omega-3s and omega-6s. The proportion to shoot, experts say, is approximately 4 parts omega-3s for 1 part omega-6s.

Good Fat, Bad Fat: The Facts About Omega-3

Most of us, they say, come dangerously short.

"The typical American diet has a proportion of about 20 to 1 - 20 omega-6 to 1 omega-3 - and that spells problems, "says Sandon, an assistant Professor of Nutrition at the University of Texas Southwestern Medical Center in Dallas. While reducing your omega-6s intake can help, getting more omega-3s The food is an even better way to go.

How to get what you need

omega-3 fatty acids are not a single nutrient, but a collection of Several, including eicosapentenic acid (EPA) and docosaxanoidic acid (DHA). Both are found in greater abundance in cold fish - and that, let's say Experts are one of the reasons with so many of us are disabled.

In recent years, the Food and Drug Administration and others groups issued warnings on mercury and other harmful chemicals found in fish. This has led many people to stop eating fish - a big mistake, Tansman it says.

"people led all the advisory FDA out of context, including who It is for, which is mostly pregnant women and small children, "she says. In addition, Tansman says, even if you obey the FDA warnings on the strictest sense, the last consultant says that up to 12 ounces of a variety of fish each Week is safe for everyone. This amount, Tansman reminds us, is approximately half What we need to get enough omega-3.

"The recommendation [for omega-3s] is two fish portions per week" Tansman says. "At 3 to 4 ounces per service, this is well below the FDA Safe limit of 12 ounces per week. "

According to the American Heart Association, those who seek to protect their Hearts should eat a variety of types of greasy fish (such as salmon, tuna and MacKerel) at least twice a week. Those with heart disease should get 1 gram of omega-3s (containing EPA and DHA) per day, preferably fatty fish. About 1.5 ounces of fish contains 1 gram of omega-3s.

But even if you do not like fish (or choose not to eat), you can still get What you need from dietary sources. Webmd Loss Clinical Weight Loss "Recipe Doctor "Elaine Magee, MPH, RD, says that an answer is in the rich plants in omega-3 - particularly flaxed.

"It is safe to say that this is the most powerful source of plants in Omega-3", says MAGEE, author of linen cookbook. While FlaxSeed does not contain EPA or DHA, MAGEE says, is a rich source of another Omega-3 known as Alpha-linolenic acid (wing), which the body can use to make EPA and DHA.

The flaxseed is available at healthy food stores and many supermarkets sold as Integral seeds, ground seeds or oil. Although linseed oil contains wing, mage says ground flaxseed is a much better choice because it also contains 3 grams fiber by soup spoon as well as healthy phytoestrogens. Other sources of omega-3 include canola oil, broccoli, melon, beans, spinach, grape leaves, chinese cabbage, cauliflower and walnuts

"About an ounce -. or a handful - of nuts are about 2.5 grams of Omega-3 "says Sandon." This is equal to about 3.5 ounces of salmon. "

In addition to getting more omega-3, you can also help your heart, replacing Some omega-6 from kitchen oils with a third fatty acid known as omega-9 (Oleonic acid). This is a monounsaturated fat found mainly in olive oil.

Although it is not considered "essential" (the body can do some omega-9), replacing it with oils rich in omega-6, you can help restore the balance between omega-3 and omega-6, in addition to winning a little additional health Benefits.

"Factors found in olive oil can also help increase good cholesterol, that can also help your heart, "says Mageee.

VS supplements. Food

If you are thinking that maybe the easiest and lowest way to get Omega-3s is with fish oil capsules, not so fast. Many nutritionists say it's a bad idea. "There's something about whole food that when going to the body is more than 90% absorbed, while [with] a supplement you absorbs only on 50%, says Sandon.

In addition, says Sandon, because the components of different foods work Together, they can offer a more complete and balanced source of nutrients.

"can be something more than just omega-3 in fish that make So healthy, "says Sandon." It may be the amino acids that provide Benefits that we will not see in fish oil supplements alone. "

and if you are thinking that fish oil capsules will help you avoid the Risks of fresh fish contamination, they think again. Because supplements are not regulated in the US, says Sandon, some may contain concentrated amounts of The same toxins found in fresh fish. And because the oil is so concentrated, Supplements can also produce an unpleasant body odor.

More important, specialists say, there is a danger of overdosage in fish oil Supplements, particularly if you take more than the recommended value. Making Therefore, it can increase the risk of bleeding or bruises. This is not likely to happen When you receive your food intake.

Single fish oil supplements can really help is if you need to reduce Their levels of triglycerides, a dangerous fat in the blood linked to heart disease. American Heart Association recommends that people with extremely high Triglycerides receive 2 to 4 omega-3s daily grams (containing EPA and DHA) in Capsules - but only in consultation with your doctors.

"The key here is never taking these supplements without your doctor Consent, "says Mageee." This is not something you want to fool your own. "

Healthy Heart-3 Recipes

When adding fish to your diet is an important way to ensure you get enough Omega-3s, Magee offers these two recipes to help start using Flaxed also.

Each portion offers 1 gram, one day of supply, omega-3 fatty acids. Keep you do not need to get an omega-3 daily offer as long as you keep a weekly intake of 6 grams for 8 grams, your body will have what Needs.

Peanut butter bars No-bake

Everyday such as: 1 1/2 cereal bar or 1/4 granola cereal cup two Peanut Butter Teaspoons

Linen cookbook by Elaine Magee, MPH, RD (Marlowe

yield: 8 bars

by portion: 207 calories, 5.5 grams of protein, 31 grams Carbohydrate, 8 grams of fat (2 grams of saturated fat, 1 gram monoinsaturated fat, 1.8 grams of polyinsaturated fat), 4 milligrams of cholesterol, 3 grams of fiber, 174 milligrams of sodium. Fat calories: 35%. Omega-3 fatty acids = 1 gram, Omega-6 fatty acids = 0.7 grams.

freeze mocha-kinago

newspaper such as: 1/2 cup regular yogurt 1/4 cup Integral cereals, sugar-free cereal

Linen cookbook by Elaine Magee, MPH, RD (Marlowe

Income: 2 Smoothies.

By portion: 157 calories, 7 grams of protein, 23 grams Carbohydrate, 4.5 grams of fat (1.3 saturated fat, 1 grams of monounsaturated fat, 1.9 grams of polyinsaturated fat), 7 milligrams of cholesterol, 2.3 grams of fiber, 79 Sodium milligrams. Fat calories: 26%. Omega-3 = 1.5 grams fatty acids. Omega-6 fatty acids = 0.4 gram.

- Greek Yogurt For Fat Loss

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the smoothie diet


the smoothie diet
the smoothie diet