Good Fats VS Bad Fats

There are good fats for consumption and there is also the fat is not good, and not for consumption. The type of fat consumed is good for is not a monounsaturated fat, and saturated fat is not a double. Fat is not good for the consumption of fat is saturated fat.

The types of fat is not saturated single and double (good Fats), namely:
Sunflower oil
Canola oil
Olive oil
soy bean oil
Peanut oil
flax seed oil
Fish oil

The type is not only not saturated in the blood, but also contain essential fatty acid (Essential fatty acids): linoleat acid (Omega-6), acid alpha linoleat (Omega-3) and acid Arakhidonat (Arachidonid Acid) that much. Found that the essential fatty acid appeared to have some important benefits, namely: to help the body burn fat, decreased LDL cholesterol, help the lubricant joints, prevent stroke, try to keep the blood pressure, optimal brain health.

The types of saturated fats (bad Fats), which should not be consumed:
- Fat is visible on the source of animals other than fish.
- Coconut oil, margarine.
- Hydrogenated oil contains free radicals
- Trans fat, which is often used in fast foods

The type of fat in this many problems brought on the human body, such as the stoppage of blood vessel and also the heart and liver. When viewed in Writing above, then for good or bad kind of fat is not easy to be fat that the plant is better than fat of animal.Done be proven type of fat that some plants do not have a requirement to put in the diet and fitness of all people who want healthy. also vice versa animal fat is not all bad for the health, for example, fish oil containing omega3 and fat in the red meat that is low rate of fat, is good for health and weight decrease. Fat is called Conjugated Linoleic Acid (CLA)

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Fat, Cholesterol and Triglyceride

We often hear questions about cholesterol and Triglyceride. What is the difference? What is the meaning of the rate Triglyceride levels or different from what LDL, HDL, or VLDL?

The Basics

In the blood only 3 basic types of fat, cholesterol, namely, Triglyceride and fosfolipid. Because of the nature of fat that can not be soluble in water (while the blood of our water as a main component), the 3 forms of fat should be mixed with a solvent for substances can circulate in the blood. Substance is a type of protein called Apoprotein. Fat compound (a combination of 3 types of fat above), which joined with the apo form lipoprotein (LP). So LP is a cholesterol Triglyceride fosfolipid Apoprotein.

Lipoprotein (LP) differ in size, density, composition and fat composition Apoprotein. These differences make some types of LP, namely HDL, LDL, IDL, VLDL, and kilomikron L p (a). So the term should be understood that the HDL or LDL, etc. is a form of a combination of cholesterol, trigliserid, fosfolipid and protein.

What is different from each Lipoprotein ?

So that not too confusing, here, I will only discuss HDL, LDL, VLDL (leave your doctor is thinking about other).

HDL (high density lipoprotein) is a form of LP, which has a component of cholesterol, at least. Formed in the intestine and liver, HDL cholesterol is absorbed from the free blood vessel, or other parts of the body such as cell makrofag, and then bring them to heart, which make good HDL cholesterol dijuluki (even though the term is not appropriate after we understand what the LP) .

VLDL (very low density LP) LP, which is formed in the liver, which then changed in the blood vessels become LDL (low density LP). LP is a form of cholesterol components at the most and will carry cholesterol into the network, such as blood vessel walls.

What it means and what the risks?

When the rate of cholesterol in the blood vessels is high, this will make the diameter of blood vessels become narrow, (analogy with the water hose inside the walls closed by the mildew, so water will not flow smoothly). In circumstances where there is heavy sumbatan total of the blood vessels will be damaged organs, such as when a coronary vessel is closed, then the heart attack occurred, or when a blood vessel of brain stroke occurs will be closed.

HDL cholesterol will bring free from blood vessels to the heart so that the diameter pipe will widen, while the rate of VLDL and LDL levels there will be things that will make the blood vessel constriction.

How to Triglyceride?

As already explained, that Triglyceride (TG) is one form of 3 basic human fat. Unlike cholesterol, which are stored in the network or heart blood vessel walls, MH will be stored in the fat cells under the skin (which made the six pack abs is very difficult to obtain). What does it mean when a high rate of TG? Whether dangerous. The high rate of TG metabolism will change into a form of VLDL large VLDL. L-form of VLDL This will be the LDL that is easy to oxidise and damage to HDL, which in turn will aggravate cholesterol content of blood vessels.

How good rate, according to inspection in the laboratory?

Total cholesterol:

<200: optimal

200-239: normal

> 240: high

LDL

<100: optimal

100-129: nearly optimal

> 130: high

HDL

> 40 /> 50: optimal (men / women)

Triglyceride

<150: optimal

150-200: nearly optimal

> 200: high

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About the Glycemic Index And Insulin

Size to the values of the GI carbohydrate source is fast or slow carbohydrate is parsed into sugar in the body. The process itself is quite complicated to be explained in simple.
All carbohydrates in the body to receive a response from one organ, which is called: pancreas. pancreas is the organ that produces hormones, insulin function, which depends on 3 things are called:

- The amount of carbohydrates consumed in one meal, the more carbohydrate is consumed, the higher the insulin response. and also vice versa.

- Value of GI carbohydrates consumed. The higher the GI value of a type of carbohydrate also the higher the insulin response

- Frequency of consumption of food each day. The consumption of food every few days, will also increasingly high insulin response, and vice versa

For applications in the Fitness and Body builder, they know the time, the number and type of carbohydrate is consumed affect the growth of muscle. By knowing how carbohydrate consumption that is correct, then we can control the insulin to our needs. There are 2 that the role of insulin you need to know to Maximize muscle and reduce fat:

- Insulin is very influential in the process of distribution of nutrients in the body, including cells to muscle.
- Insulin as the trigger hoarding too many calories and fat food into body fat

If you are able to control insulin through the technique of carbohydrate consumption, this can be used to:

-Maximize muscle growth and recovery
-Restoring the energy lost during exercise
Preventing muscle so-small
-Increasing muscle mien

Maximum-energy exercise with the right

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The Low Carb Diet Trend For Fitness

Low-carbohydrate diet trend started from the end of 1990 and the increasingly popular early 2000. Many companies from the drinks industry to Biscuit, beer, sugar suplemendan race to introduce the effectiveness of low-carbohydrate diet for weight-loss.
Based on scientific research, low-calorie diet with low carbohydrate orientation, the efektiv to reduce weight.
carbohydrate consumed will dirobah so glikogen or in the lives thews. Logically carbohydrate consumption is a little glikogen will provide a few also. Suply glikogen low body will make it easy to use fat as a source of energy during a fitness activity.

The type of low-carbohydrate diet is quite popular because it is supported by scientific research. In the two types of diet that has a number of Feed the same calories, the low-carbohydrate diet showed the rate of decrease in body weight and fat that is more significant than a conventional diet of high-carbohydrate and low fat.

When carbohydrate parsed with the slower, the hormone the body produces less insulin. Insulin is a chemical was the trigger appetite the most powerful. When the production of insulin little appetite then we will go down because of the signal that the body we still satisfied, or get enough food. Meanwhile, the production of insulin, which many will deceive us with a brain signal that the body is still hungry, even though many foods that we eat.

Glikemiks index carbohydrate with a lower we do not make more fat than other carbohydrates, even if the calories consumed the same. For example, if you eat 400g carbohydrate per day, every day for 6 months, it is a warranty that the strong consumption of 400g of white rice will make you more fat than grain consumption 400gr. The same amount of calories, and the amount of carbohydrates that are as much the result but the difference. the answer back to the hormone insulin. Glikemic index carbohydrate with a low, making the body produce more insulin slightly. The rate of insulin that is more restrained this allows the burning of fat in the body will be running optimally, particularly if the practice is fitness. And carbohydrate with a high index glikemic, efficient in the number of international insulin this'll make your body store more fat. But for the athletes body builder low carbohydrate diet is not done throughout the year when you want to international muscle mass because the athletes have been described as, glicogen is the main source for training expenses. Consumption of low-carbohydrate glicogen provide only limited to muscle in the high-intensity exercise. This will cause a risk katabolic for our body. Katabolic is a situation where we take the body from the amino acid muscle to be changed because the body glicogen less . With the suggestion that carbohydrate consumption is the risk katabolic will not be there.

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Complex Carbohydrate

Carbohydrate complex chemical structure has a longer and is the unity of several simple sugar. Because the shape of the complex, then there are several types that can not be digested by the body. Complex carbohydrates that can be digested by the body are derived from grains such as wheat and rice, tubers, roots and tubers (potato, cassava, sweet potato) and the immature fruit such as mangoes, bananas, tomatoes.
Complex carbohydrates that can not be digested by the body that contain fiber is a lot of fruit such as prunes, Spirulina, psyllium, and some types of vegetables. More complex carbohydrate is recommended to get the proportion of consumption is higher than the simple carbohydrates. The high fiber consumption is also very good for digestive health, launched sewerage body, and maintain the profile of HDL / LDL cholesterol that is also good for heart health

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Simple Carbohydrates

Simple carbohydrates are divided over 2 types: Monosakarida and oligosakarida. Monosakarida of Glucose, fruktosa, laktosa. Frequently found in nature, especially on some types of fruits such as sweet corn and honey, Fruktosa type is the most sweet of all types of sugar and usually there on the fruit, Laktosa type is a simple carbohydrate derived from milk.

Oligosakarida consists of the consumption of sucrose (sugar), Maltosa, trisakarida and tetrasakarida all this, there are generally on the essence sugar cane or beet root, is Maltosa sugar from the seeds, especially shoot. Trisakarida often found in bits and honey. Tetrasakarida sugar is contained in the legumes and bits. Simple carbohydrates are often used in products such as cakes, chocolate, bread, candy, soft drink, Biscuit, supplements and alternative weight

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The Macro Nutrition

The meaning of the simple macro nutrition is nutrition that provides energy in calories. Calories are units of energy that comes from three food groups: Carbohydrate, Protein, Fat. Calorie is a measure for energy.

Understanding of macro nutrient requirement is important to know the main principles to make the weight up or down. Consumption of macro nutrients that will lead to too many is too many calories in the body and will be stored as fat. consumption of too few calories will cause the deficit / less calories, so weight down so

Carbohydrate

Carbohydrate is a source of energy for the body. Carbohydrate in the body take the form of glucose. As a source of energy, carbohydrates have 4 calories / gram. too much glucose in the blood will be stored as a backup energy (glykogen) in the liver and muscles. When lives and has displaced glycogen muscles to the maximum, the excess will be saved. If there are more advantages glycogen it will be stored for energy for the body in the form of fat .Carbohydrate is the main source of energy for fitness training. The use of glucose in the fitness training generate the remaining metabolism called lactic acid in the muscles trained. Pile of lactic acid is causing a sense of weary to 2 days after the exercise, this is often called Delayed onset muscle soreness (DOMS). Energy and carbohydrate is also a top priority for body fat when active move. That's why people are obese will be difficult to hold themselves to not eat food that contains carbohydrates such as high sugar, syrup and rice

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