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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.

Some products with many unsaturated or saturated attempts
Multiple on tens Sunflower, soy and corn oil, avocado, nuts, corn, blackcurrant, soybeans and fish.
Saturated Goals Animal products (such as full fat cheese, whipped cream and fatty meat), coconut oil, palm oil,  pastries, cookies and snacks.
Note For baking and roasting products it's a bit trickier: these can be loaded quite a lot if pretty much about elaborate fat. Margarine and frying fat with a lot of saturated fat is easily recognizable because it is hard and comes in packages sold. Margarine and frying fat with little saturated fat are soft and liquid and are sold in a tub or a flesh. The content of saturated fats is often stated on the label listed.

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.