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Кои мазнини са полезни, защо и колко често трябва да ги консумираме? Полезните мазнини са вид мазнина, която наистина е полезна за тялото. Почти всички хора не са запознати с това. Когато планират диета за отслабване ги изолират и не ги консумират. Ако се откажете от всички мазнини, може да се разболеете и да не сте здрави. Тук ще обсъдим, кои са полезните мазнини, как се разделят и колко трябва да ядем от тях. Мазнините могат да направят храната ни вкусна. Те ни помагат по много начини, като например за растежа на децата са много важни. Най-важното нещо са мазнините като гориво, които ни помогнат да работим през целия ден. Добрите мазнини са известни като ненаситени мазнини. Ненаситените мазнини са разделени на два вида, като мононенаситени мазнини и полиненаситени мазнини. Тук включвам кратко описание за тези две ненаситени мазнини. Мононенаситени мазнини: Този вид мазнини обикновено присъстват във фъстъчено масло, зехтин, рапично масло и повечето ядки. Най-атрактивната част на мононенаситени мазнини е, че не повиши нивото на холестерола. Друга важна част е, че когато замествате мононенаситени мазнини с лоши мазнини, като наситени мазнини и транс-мазнини, които работят за намаляване на лошия холестерол. Той също така предпазва тялото ви с добрия холестерол. За да се намали риска от болест на сърцето, лекарите може да ви препоръчат да ядете тези храни, които съдържат мононенаситени мазнини. Полиненаситени мазнини: Полиненаситените мазнини са категоризирани като омега-3 полиненаситени мазнини и омега-6 полиненаситени мазнини. Омега-3 полиненаситени мазнини са доста полезни за нашето тяло, а също така са много здравословни. Тези мазнини защитават организма от неочакван сърдечен удар, а също и помага на тялото да сведе до минимум триглицеридите. Яжте тези храни, които съдържат омега-3 полиненаситени мазнини. Кои храни съдържат омега-3? Морски дарове и риби съдържат омега-3 мастни киселини. Риби като сардини, скумрия, сьомга, херинга и др съдържат високо съдържание на омега-3 мазнини, чия . Така че яжте риба поне два пъти седмично, ако е възможно. Омега-6 полиненаситени мазнини са друг вид добри мазнини, които се срещат в слънчогледовото масло, царевично олио, масло от семена на памук, соя и т.н. Тези мазнини помагат, да се сведат до минимум всички нива на холестерол вътре в човешкото тяло, както и те могат да помогнат да се избегнат различни сърдечни заболявания. Начин да увеличите добрите мазнини: Просто минимизирайте лошите мазнини. Уверете се, че получавате много добри мазнини. Това ще ви помогне да станете по-здрави и да добиете фигурата, която желаете. Как да приемате много добри мазнини? Това е лесно, просто се хранете със здравословно месо и много риба. Най-добре запознат източник на мазнини е месото. Но не яжте тези храни, които съдържат тежки мазнини като хот-дог или салам. Можете също да опитате да избегнете готвенето на месото с кожата му. Тъй като кожата на пилето е нездравословно за човешкото тяло. Така че винаги взимайте добри мазнини, за да живеете здрави и свободни от болестите на живот.
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Obesity and diabetes mellitus (especially type 2 diabetes) both have their roots in an unhealthy calorie rich diet. Diet planning and a healthy balanced diet thus form an important part of therapy for both these conditions. An initial dietary strategy in diabetics is to improve food choices to meet the recommendations of the 2010 Dietary Guidelines for Americans and MyPlate the released by the U.S. Department of Agriculture. The basic premise is to reduce fats especially saturated fat and trans fat, cholesterol, as well as sodium in diet. In addition to diet physical activity has to be increased. The target of mild to moderate weight loss of 5-10% of body weight can improve diabetes control in these patients. Patients with diabetes are thus advised to moderately decrease calorie intake by 250 to 500 kcal/day and increase energy expenditure by regular exercise to improve diabetes. It is recommended that protein intake accounts for 15 to 20% of total daily calories consumed in all populations. The same recommendations go for patients with diabetes. If the kidney function is normal the usual protein intake should not be modified. However, protein intake above 20% of total daily calories could accelerate the development of kidney disease Diabetes as well as obesity is associated with heart disease and stroke. Thus reduction of fat in the diet is very important. A person with diabetes needs to choose foods with low saturated fats and take foods containing polyunsaturated fats occasionally and foods high in monounsaturated fats more often. Saturated fats are found in meats, lard, high-fat dairy products, coconut, palm oil etc. These oils are usually solid at room temperatures and are responsible for high low density lipoprotein (LDL) and cholesterol levels. Trans fats in addition also lower HDL the good cholesterol. Foods containing trans fats include margarine, peanut butter, shortening, cookies etc. Polyunsaturated fats are healthy for the heart. They can lower cholesterol levels when eaten in moderation. Polyunsaturated fats are found in vegetable oils such as corn, soybean, safflower oil, and fatty fish such as salmon, mackerel, herring, and trout. Monounsaturated fats are also good for the heart because they lower LDL cholesterol. These foods include canola oil, walnut oil, olive oil, avocados, olives, nuts, peanut oil etc. Omega-3 Fatty Acids are one of the best types of polyunsaturated fats with several health benefits. These are found in fish and fish oils and protect the heart as well as decrease insulin resistance in diabetic individuals. There are three types of omega-3 fatty acids:- Total fat intake for people with diabetes should be 20 to 35% of total calories. Saturated fat should be limited to less than 7% of total calories, polyunsaturated fat should be limited to less than 10% of total calories, and monounsaturated fat should be limited to less than 20% of total calories. Dietary cholesterol should be less than 200 mg/day. Fibres are recommended at levels of at least 14 grams for every 1000 calories, or 25 grams for adult women and 38 grams for adult men. Of this 10 to 25 g/day should come from soluble fibre sources. Good sources of soluble fibres include oats, fruits, vegetables, rice bran, cooked beans and psyllium seeds. Carbohydrates are one of the most important sources of energy. They are found in breads, rice, gains, cereals, fruits and starches. Carbohydrates are broken down to glucose that provides fuel for the body. Carbohydrates raise blood glucose levels. This means the carbohydrates need to be balanced in diabetic individuals with insulin, medications, and physical activity. While carbohydrates are regulated calories are recommended in moderation. According to Dietary Guidelines for Americans, moderation is the key. The Food and Drug Administration (FDA) has approved the use of non- nutritive sweeteners like saccharin, aspartame, acesulfame potassium (K), sucralose, and neotame in people with diabetes including pregnant women along with a balanced diet. Saccharin is not suitable for pregnant women because it can cross the placenta. Glycemic index is a scale (0-100) ranking how quickly a carbohydrate containing food will digest into glucose in the bloodstream. High GI foods break down quickly to glucose while low GI foods break down slowly. Daily intake should be limited to a moderate amount that is defined as one drink per day or less for women and two drinks per day or less for men. Mixed drinks can raise blood glucose and should be limited. A healthy diet and eating plan can both reduce the risk of developing high blood pressure and lower elevated blood pressure. The most common diet recommended for patients at risk of with high blood pressure include the DASH diet. DASH stands for “Dietary Approaches to Stop Hypertension”. This diet includes intake of fruits, vegetables, and low-fat dairy foods as well as fibres and lowering sodium, saturated fat, total fat and cholesterol. There are whole grains, poultry, fish, and nuts along with a reduction in red meats, sweets, sugary beverages, high-sodium processed foods etc. Sodium reduction is one of the most important components of the DASH diet. To reduce sodium in diet some of the steps that could be taken include:- To increase calcium in diet the DASH diet recommends:- The DASH diet aims at maintaining a healthy body weight. This is because obesity and overweight raise the risk of high blood pressure. Some of the measures to maintain a healthy body weight with the DASH diet include:- Obesity is a public health problem affecting millions worldwide. Obesity depends on the imbalance between intake of calories and expenditure of the same with regular physical activity. There have been several studies to devise the perfect diet that can help prevent weight gain, reduce excess weight and maintain a healthy body weight. However, no diet is perfect and a onetime cure for obesity and overweight. High protein and low carbohydrate diet is one such fad diet that has been claimed by some to help reduce weight and maintain it at healthy levels. Like other fad diets, high protein diet failed to live up to its expectations. The high protein and low carbohydrate diet gained popularity in the 1970’s. This form of diet as favoured in ancient times as well. Greek athletes for examples preferred a high protein diet. They were popular in the late 1960s and early 1970s with the publication of the Atkins’ Diet, The Drinking Man’s Diet, Stillman’s Diet and the Scarsdale Diet etc. Studies from Duke University, Philadelphia Medical Center and University of Pennsylvania show that average weight loss with high-protein diets during the first six months of use, is approximately 20 pounds. This is not significantly different from other diets and other studies that looked at carbohydrate-restricted diets also show that the amount of carbohydrate consumed had no effect on the degree of weight loss. Apart from being marginally effective in weight loss, a high protein and low carbohydrate diet can be harmful as well. Some of the side effects of this diet include:-