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Fat is large reserve
store of fuel. The human body has a
fat store of no less than 50,000 up to 90,000 kcal. At the combustion of fat the
fats in the muscle are
consumed firstly, afterwards the free acids from the fat
store. Fat provides half
of energy that is consumed during light efforts and does
nothing. Fats are
an important building material for all cells and hormones. The
fat layer ensures also holding the body warmth and is a
protection layer.
Just like at proteins there also essential
fatty acids:
these can be also exclusively taken by means of
feeding. There are approximately 20 different fatty
acids. There are
saturated and unsaturated fatty acids. Vegetable fats are generally
unsaturated acids.
These acids you need for the
energy household. These are very well digested and provide
less cholesterol than the saturated acids. If
these become hot
they are converted into the unhealthy
saturated
acids. These are store in
the body as a result of which you become thicker and raise the cholesterol
quality in blood. Fatty acids are found
mainly in animal products, such as
sheep flesh, pig flesh, beef and milk products. Saturated
acids are easily recognizable, because they are solid at room
temperature. The saturated acids you
must use as little as possible.
There are frequently eaten, because foodstuffs such
as flesh, cheese, butter and oil contain much hidden
fats. The most important essential acid is the polyunsaturated acid
linolenic. At least the polyunsaturated acids must provide one third of the
share in our daily feeding. Another third part by the unsaturated acids. The
saturated acids can complete the rest.
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Some products with
many saturated or
unsaturated acids |
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Polyunsaturated acids |
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Sunflower,-
,soya - and
cornoil, avocado, nuts,
corn, black berry, soya beans and fish. |
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Saturated
acids |
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Animal products (such as
grate cheese,
whipped cream and flesh), coconut oil, palm oil, pastry
and snacks. |
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Note |
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At
bake and roast products it is more difficult: these can contain both
relatively many saturated and relatively many unsaturated acids.
Margarine and deep-frying fat with much saturated acids are well
recognizable, because it is hard and it is sold in packets. Margarine
and deep-frying fat with little saturated acids are on the other hand
soft and liquid and is sold in a tub or a bottle. Quality saturated
fat frequently stands on the label. |
Uses two hours for a long-term efforts no fats 
A high fat value in
the blood obstructs to the use of carbohydrates.
Fat combustion provides by liter oxygen less energy than carbohydrate
combustion. By liter oxygen carbohydrates 5000 provide kcal and
fats 4650 kcal. Especially at
long-term efforts this difference (about 7%) is not unimportant.
Calorie table calculator with protein, fat, carbohydrates value
By means of this Calorie table calculator you can calculate
how many calories you have take on a day.
Nutritional charts
Lowfat nutritional charts. |
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