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Uncertain trans and saturated fats can lead to a rapid accumulation of extra pounds. But how much is too much? Check out the clues indicating that it's time to change the menu.
A diet rich in unhealthy fats will not help you stay in shape or concentrate in difficult times. You may not know if you have exceeded the fat limit, but some alarm signals tell you that it is necessary to think better about what you are eating.
Here are the typical manifestations of high consumption of unhealthy fats:
You have moments of "senior"
If you have trouble remembering names, dates, or even what you have eaten at breakfast, it is obvious that you have to analyze your menu. Researchers in Brigham and Massachusetts analyzed the diet of more than 6,000 women and concluded that high intake of unhealthy fats created memory problems and impaired cognitive function. Replace butter and red meat with olive oil and oily fish, essential sources of poly and monounsaturated fatty acids that prevent cognitive decline.
You do not read the labels of purchased products
Trans fats are the most harmful and can hide in the list of ingredients, especially if it is processed foods. Many people consume trans fats without doing so because they do not know how to interpret the names in the list of ingredients. Partially hydrogenated oils are the most common type of trans fat and have adverse effects on the body. They raise "bad" cholesterol, lower "good" cholesterol and trigger inflammation related to cardiovascular disease, stroke and diabetes. The foods that contain these fats most often are donuts, chips, cookies, cookies, frozen foods, margarine and condensed milk.
You think that all fats are the same
When you do not know which fats are good for you, it is likely that you are heading for unhealthy fats. Saturated fats are found in red meat, whole milk, cheese, butter and chicken or turkey skin. In addition, coconut oil contains this type of fat and should be consumed with caution. Choose extra virgin olive oil, linseed oil and sunflower oil.
You still take antacids
If you take antacids with your first cup of coffee, it is possible to exaggerate the daily intake of fat. Saturated fats are more difficult to digest and, when choosing a meal rich in this type of fat, indigestion or a burning sensation can occur the next day due to excessive production of stomach acid in l & # 39; stomach.
You are passionate about roasters
Frying potatoes and crispy fins may have a good taste, but they are not helpful for a strong body. French fries are an important source of trans fat, increased cholesterol levels and the risk of type 2 diabetes. And do not think that the negative effects feel the harmful effects. Harvard researchers have determined that every 2% of daily calories from trans-fatty acids increases the risk of cardiovascular disease by 23%.
Cook in butter
If you want to create a recipe like TV, it's possible that butter appears very often in the dishes you prepare.
However, know that only two tablespoons of butter contain 23 grams of saturated fat. Better to save butter for toast and use olive oil for cooking You will not lose anything in terms of taste, but you will gain in health benefits.
Your favorite pants are getting harder and harder
The consumption of saturated fats has a rapid impact on the silhouette. According to Swedish researchers, people who consume at least two saturated fat muffins for seven weeks accumulate fats in the abdominal area, with a much higher risk of heart disease.
You have too high a cholesterol
If the cholesterol tests are too high, the doctor will not assume that these are only genetic factors, but will carefully analyze your diet. If you get a value in red, you must pay attention to the consumption of eggs, red meat and whole dairy products. The American Heart Health Association recommends 11-13 g of saturated fat for a consumption of 2,000 calories a day.
Source: eva.ro
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