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)
Generalities:
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:
Saturated
Mono-Saturated
Poly-Unsaturated
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
