There are many different theories about the ratio of nutrients(and the proportion of fat) in our diet. There are those who promote it in most fitness magazines and trade books on a healthy diet, where the percentage of fat in the diet should be reduced to well below 10%, on the one hand, to those who defend the 70% fat intake. However, we should not forget the great difference in the chemical composition of fat alone. The effect of these in the flesh can vary significantly depending on their chemical composition. In a series of articles I will try to include all important findings, which relate to fat in our diet.
There are two essential fatty acids. These are fatty acids, which man can not produce itself from other substances, but are indispensable for the and the proper functioning of the human body and must therefore be entered with the food. These are linoleic acid, which belongs to the group of fatty acids omega 6 (hereinafter referred to as LA) and alpha linolenic acid, which belongs to the group of fatty acids Omega 3 (hereinafter referred to as LNA).
Often can be read that fat is not healthy, but this refers only to saturated (animal fat, butter) and trans unsaturated fatty acids (usually processed oil, which you can buy in the shops, and margarine).
Essential fatty acids can not be classified in this group because they have an entirely different composition and perform a number of very important tasks for health in the human body: from reducing the levels of bad cholesterol in the body to prevention of cancer. LNA, which is the best source of linseed oil has many positive attributes to our health and in the construction of the body (from weight gain fat loss).
Essential fatty acids:
- Acts antilipogenic (block storage of fat in the body)
- Acts antikatabolic (inhibit the degradation of muscle tissue)
- Increase beta oxidation (fat burning)
- Increased sensitivity to insulin in muscle cells
– The body produces prostaglandins (short-living substance, like hormones, which regulate the operation in the vicinity of adjacent cells. They are directly related to the regulation of pressure, sensitivity for insulin, immune system, and anabolic and catabolic processes…) from them.
The recommended daily intake is one to three large spoons linseed oil, preferably in a mixed protein drink (book by Dr.. Udo Erasmus: Fats that Heal Fats that Kill), or one linseed oil spoon for every 30 kg of human weight (as recommended by Will Brink, the man who introduced the linseed oil in Bodybuilding). If we are on a diet, you should take up to seven spoons of linseed oil daily.
While using linseed oil we need to know that it is very sensitive to higher temperature, light and oxygen. If linseed oil is added into food we should be adding a large quantity of antioxidants (vitamin C and E, selenium …). A large quantity of linseed oil (over three spoons) may be used only in a short period of time may otherwise it may lead to a lack of LA.
In the long term it is best that we combine fatty acid omega 3 (flax oil) with omega 6 fatty acids – sunflower oil but not refined in the trade, but cold-produced – so that you can get in the shops with a healthy diet) in ratio of 2:1.