Ahh fats they help keep us full and make food taste yummy! But most Americans are not consuming the correct amount or type of fat. Saturated fat carries the “maximum possible number of hydrogen atoms and no point of satuation; isn't this also the type of oil researchers have been trying to harness into fuel, collecting oils from fast food restaurants? Biofuel(Pirie,K. 2007). Then there is polyunsaturated fat that carries two points of saturation and lastly trans fats which contain “any number of unusual fatty acids” (Sizer & Whitney, p.GL-21). Basically trans fats are “created in an industrial process that add hydrogen to liquid vegetable oils to make them more solid,it is for this reason they are believed to be more harmful. I am so glad I don't eat margarine, so a company is adding air more air molecules to a liquid molecule to make it hard and what exactly does this do for the body? Obesity, heart attacks, strokes blood clotting well that all makes sense since the fat must go through a process of breakdown before they can go into the blood stream but I am sure some fat gets bypassed in the process if there is too much. The fats of choice are the ones that stay in liquid form at room temperature. Olive oil though a monounsatured fat has other properties that benefit the heart such as antioxidants but one must be warned that you should not fry with it because all the properties will be destroyed; “Research studies on the heat susceptibility of extra virgin olive oil tend to focus on higher heat ranges than we typically recommend at the World's Healthiest Foods. Heats between 320-374˚F (160-190˚C) are most often used to determine the changes that occur in extra virgin olive oil due to heating. Studies on this subject repeatedly show that heats as low as 320˚F (160˚C) can substantially damage the phenols in olive oil”(whfoods.com). So save the olive oil for sautee` dishes and if you must fry well Canola oil I supppose.
Cholesterol, our bodies already make it so why give it more? The harder the gallbladder has to work to send out bile to break down fat along with fat-digesting enzymes from the pancreas to help digest them. So if there is too much fat and it cant be digested it may form plaques on arteries and again the connection to health atherosclerosis(Sizer & Whitney, p.156)
Protein that is all we need to build muscle well no we learned carbohydrates and fats also help Protein helps with the “health of the whole body”(p.191). Amino are the building block of protein some they body has and some the body must get. Thus essential amino's and non-essential amino acids, that is why it is important to consume protein to obtain the the amino's that must be supplied by the diet. Proteins provide collagen,enzymes and hemoglobin, As a massage therapist I might add that this is the reason why massage is important, what massage is doing is stimulating muscle tissue which in turn benefits protein molecules :-).
The concept of “protein turnover” is one reason why bodybuilders and athletes possibly consume supplemental amino acids to speed up recovery of protein breakdown; interesting. Some consume food and then too much protein is present causing enlarged kidneys especially if one is not exerting the type of energy to warrant the excess food consumption. It is best to keep protein intake as recommended in the range of 10-35% of calories. I personally have my intake at about 20% of my caloric intake due to my energy expenditure and fitness goals. I am also sure to drink plenty of fluids.
Sizer, F. S., & Whitney, E.N.(2011). Nutrition: Concepts and Controversies, (12th ed.).Cengage
Learning: Belmont, Ca
No comments:
Post a Comment