Saturday, August 24, 2013

Health: Nutrition and health 3:

Nutrition and health 3: Diet toxic

Continuing with this series of articles related to good nutrition and good health preservation, and now, in the so called toxic diet, other components were revised diets that hinder excess consumption in functional balance of the body by putting it in risk for severe illness, now see other significant excesses.
We all know that one of bad things   of modern life is poor diet.
 Eating habits have become irregular, with a greater tendency to eat poorly, abusing step meals, fast junk calls in certain places, and set aside healthy foods like fruits and vegetables, and all accompanied by a sedentary lifestyle. Therefore, we must consider the risks of eating poorly.
We all need to consume certain types of foods and nutrients that contribute to our physical and mental health. The nutritional imbalance, excess or lack of nutrients, affects our bodies in different ways generating, health disorders can become serious. Understanding this is critical before suffering the risks of a poor diet as well as immediate health effects it brings.

3. Excess fat:
"A comparison of populations suggests that average to breast cancer, colon and prostate, are directly proportionate to estimated fat intake." Nutrition and Health Report (1988)

Fats and oils or triglycerides are a group of organic compounds (lipids) of oily nature, oily or waxy. The concentrated animals in various parts of the body, but mainly in adipose tissue, in plants usually are contained in the seeds as reserve substances.
Fats, besides providing the greatest amount of energy to the body are important to produce the absorption of some vitamins, such as fat soluble A, D, E and K.
They are also responsible for much of the flavor of food.

Most consume fats derived from oils used for cooking and a very usual by frying cooking is considered by many nutritionists as a not very suitable for our organism.
The immediate consequence of frying any food is that it loses some of its properties to pass to the frying oil, apart from making it win a lot of extra calories and makes digestion more difficult than any other type of cooked.
 If we take occasional fried food is important that we continue a series of basic recommendations that they are equally healthy cooked food otherwise. Such as not far short fries with abundant plant temperature is a better option.

The physical characteristics of the fatty substances are determined by a series of pure fatty acids, some of which are palmitin, stearin and olein (the latter is mainly contained in vegetable oils), they are all found in fats and natural oils in different proportions. Saturated fats are solid at room temperature and are usually from animal organisms.
Saturated and unsaturated fats:

According to the number of hydrogen atoms that have chemical bonds of fats, these are divided into saturated when containing all possible hydrogen atoms, and unsaturated when they have lost two or more hydrogen atoms (are monounsaturated and poly Unsaturated respectively). Saturated fats are solid at room temperature and are usually from animal organisms.
On the other hand, unsaturated fats are liquid and mainly from seed oils.
 Diets high in certain fats have been shown to be harmful to the body, especially saturated.
 Effects of fats in the body:
In addition to high levels of cholesterol, an excessive intake of fat is associated with obesity, gallbladder disease and certain cancers.

The body receives dietary fats and fatty acids decompose after the blood passes, forming the so-called triglycerides. From studies carried out on certain cardiac and vascular disease, it is known that they can be caused by high-fat diets, especially if it is saturated, and that raise blood cholesterol.
Olive oil is an unsaturated fat that has demonstrated excellent in preventing vascular events by high levels of cholesterol.
Cholesterol is a lipid widespread in animal tissues, and of importance to synthesize various substances, such as vitamin D, bile, sex hormones, or hormones of the suprarenal adrenal cortex (corticoid steroids.
However, high levels of blood cholesterol promote clogged arteries, the fat deposited on the walls and settle with some hardness, rigidity and producing decreasing the volume of blood flow. When this occurs in the coronary arteries, which have the task of watering the outer walls of the heart, you can interrupt the supply and eventually lead to a heart attack (myocardial infarction or heart). In addition to high levels of cholesterol, an excessive intake of fat is associated with obesity, gallbladder disease and certain cancers.
The Diets:
In a healthy diet must be strictly limited saturated fats, which increase the risk of strokes by increasing the blood cholesterol level.
In a healthy diet must be strictly limited saturated fats (typically from animal organisms). On the contrary, it is advisable to substitute unsaturated fats (from vegetable organisms), especially if they are the polyunsaturated type, which tend to reduce cholesterol levels. Olive oil, for example, is an unsaturated fat which has demonstrated excellent in preventing vascular accidents by the accumulation of cholesterol in the arteries low intensity due to its oleic acid, is also an ingredient so famous Mediterranean diet.
Some polyunsaturated fatty acids that are generally found in fish oils are also beneficial to the bloodstream, since they reduce the coagulation and therefore the risk of thrombosis
Energy from fat:

Although fats are not as abundant in nature as carbohydrates, yet produce twice the energy more than these.

Fats are not as abundant in nature as carbohydrates, but nevertheless occur more than twice the energy thereof. They are also very easy to store as energy reserves when there is a reduction of available carbohydrates.
Cells processed very efficiently the energy stored as fat.
When the body "burns" (oxidized) one gram of fat, kilocalories released about 9 (about 37,000 joules), whereas the same amount of carbohydrates or proteins released only about 4 kilocalories (about 16,000 joules).
Caloric value per gram:
• Carbohydrates - 4 calories
• Protein - 4 calories
• Alcohol - 7 calories
• Fats / Oils - 9 calories

The animals preferentially store fat in adipose tissue for later use during periods of high physical activity, cold or dry seasons, or difficulty in obtaining food. Humans, however, are beings industrialized ability to modify the working conditions of the maximum performance benefit, which involves the use of machines to develop work with minimal physical effort and therefore with reduced consumption of calories, which gives lead to excessive storage of fat in the body by ingestion of food energy in greater numbers than the energies required, made especially evident in developed and industrialized countries, where food also no lack in these countries more than 40% of consumption total energy from fat.

Some common animal fats such as milk, alterations hardly suffer from collection.

The disproportionate accumulation of fat in the human body has been considered a growing health risk, so the nutritional guidelines of the World Health Organization advised that all the energy ingested through food, fats corresponding to not exceed 30%.
Edible fats and oils:

Fats and oils, but also have industrial utilities, are generally intended for human consumption. Some common animal fats in the shopping cart just suffer alterations from procurement, as in the case of pork lard and milk fats, or margarines, which consist simply of hydrogenated oils (hardened). In recent years the food industry has succeeded in developing low-fat variety, to replace all or part of those other products, achieving reductions of over 20% in the diet.
Lipid Daily needs:

It is recommended that dietary fats contribute between 20 and 30% of daily energy needs. Our body but it does not use different types of grease, so that 30% should comprise 10% of saturated fats (animal fat), 5% of unsaturated fats (olive oil) and 5% polyunsaturated fats (seed oils and nuts). In addition, certain lipids that are considered essential for the organism, such as linoleic acid, which if not present in the diet in small amounts and deficiencies occurs hormonal diseases.
These are called essential fatty acids and vitamin F.
If we consume a greater amount of fat than recommended, increased dietary calories prevent this implies we have an adequate supply of other energy nutrients without exceeding the recommended calorie limit. In the event that this excess fat is made up mainly of saturated fatty acids (as is often the case, if you consume large amounts of animal fat), increase the risk of cardiovascular diseases such as atherosclerosis, myocardial infarction or strokes.

What are Saturated Fats? Fats are classified into three types:
Of these three types of dangerousness is more saturated fats calls. Could define these simply by their external characteristics most elementary remains even when it is hard at room temperature, as with the lard and butter cooking, saturated fats only melt when the temperature rises.
Animal foods rich in saturated fats and hence cholesterol. There are even specific parts of the flesh of the cow that are particularly dangerous for the heart. Dairy foods are also loaded with saturated fats in whole milk 3.6% fat comprises; cheese (especially hard cheeses) possess in large quantities, and the butter and cream are no exception.
While it is true that vegetable oils are less harmful to human health, some of them belong to the group of saturated fats, and thus are harmful.
Such is the case of coconut oil and palm oil, used in the manufacture of various industrial products, whose consumption can be harmful for people with high cholesterol levels. This is the reason that their consumption should be closely monitored.
Other fats have very low levels of cholesterol. Characterized externally because they remain liquid at room temperature. These include cottonseed, corn, sunflower, sesame seeds, soy and others. The use of poly-unsaturated fats help decrease the level of blood cholesterol.
The mono-saturated are in peanuts, olive olives. Avocados are also rich in this type of mono-saturated fat.
In some Mediterranean countries have shown that this type of fat consumed monounsaturated manage to prolong the life expectancy of its population, and have a lower percentage of deaths from heart disease than other people.
Moreover the gallbladder cancers, pancreatic, prostate, uterus and ovaries have a strong correlates strongly with consumption of high-fat diet.

How is that fats cause cancer?
Studies show that high fat intake causes cancer in at least two ways:
Fats produce toxic waste that cause the liver to produce abundant bile to help dissolve or break them in the intestines. This fatty acid stimulates the conditions making it suitable to start a cancer as a result of toxic waste in the gut as well as other toxic waste food.
The other way is that fats produce large amounts of estrogen.
The fats in the intestine encourage the growth of anaerobic bacteria which in turn will produce more estrogen.
An over-abundance of estrogen that is in a relationship with progesterone, which is the other female hormone, can lead the body to produce tumors. In the case of women in areas of the breasts, and men excess estrogen, which are also related to progesterone, has the potential to cause prostate cancer.
Many scholars believe that human nutritionist’s recommendation ingesting the 30% of calories from fat is still high.
It suggests limiting himself to only 10% of daily calories from fat dear. This recommendation is very wise to avoid placing the body in a situation that weakens the loss on the balance of the production of bile and estrogen.

So far it has been repeated on numerous occasions that a high fat intake may be directly related to the risk of developing breast cancer.

 New research published this relationship not only confirms but also ensures that the risk is independent of other factors such as obesity.
One might think that obesity, among other causes, may have some influence on the ratio fat / breast cancer, but about recent results indicate that the risk increases in proportion to the consumption of saturated fat or red meat.
Suggested that consumption of these substances is capable of increasing the risk of tumors by itself, regardless of other elements. "These findings reinforce the importance of a balanced diet rich in fruits and vegetables," she added.

With affection,

Ruben          August 23/08/2013

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