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Reszte - odnosnie omega3 np - dam pozniej bo wlasnie wychodze na trening tak wiec cierpliwosci ... zreszta ponizsza odpowiedz daje bardzo wiele
Cholesterol intake per se tends to have a minor effect on total blood
cholesterol. First and foremost, your liver makes more cholesterol on a
daily basis (anywhere from 1.5-2 grams/day) than you would generally eat
(well, 2 grams per day of cholesterol would be 7 whole eggs). On top of
that, liver cholesterol production adapts to your intake. So when you
eat more cholesterol, the liver typically downgrades its own
cholesterol production ; when you eat less cholesterol, the liver
up regulates its own cholesterol. This is all basic physiology, in any
1b. However, there is a wide range of difference in how people respond
to dietary cholesterol per se. There are both hypo and hyper responders
meaning that some people are sensitive (in terms of total cholesterol
levels) to dietary cholesterol intake.
2. The bigger issue in blood cholesterol intake has to do with fatty
acid intake NOT cholesterol intake. For example, most saturated acids
tend to raise blood cholesterol levels by affecting liver metabolism
(differently than dietary cholesterol intake does). There are
exceptions, such as stearic acid which is saturated but doesn't affect
blood cholesterol intake. Monounsaturated fats generally (olive oil, which is primary oleic acid) have a neutral effect on blood cholesterol levels. Polyunsaturated fats (w-6 and w-3) have cholesterol lowering effects, in general.
3. Now, *in general* foods high in cholesterol are also high in
saturated fats but this is not always the case. Even low fat foods such
as chicken and low fat fish contain cholesterol because it is part of the
cell membrane. Eggs contain both cholesterol and saturated fat
(although there are more polyunsaturated fats in eggs than most people
realize, you can check the USDA database to check that). Same with
fatty cuts of red meat: both cholesterol and saturated fats are present
(note that red meat actually contains mostly oleic acid, and a good bit
of the saturated fat is stearic which I already mentioned doesn't affect
blood cholesterol negatively). At the other extreme, there are foods
like coconut and palm kernel oil which are highly saturated but contain
no cholesterol. So while the two are generally associated food wise,
it's not an absolute case.
4. Chronically high insulin levels (which can occur when you tell people
to replace fats with carbohydrates, depending on their carbohydrate choices) also affect blood lipid levels. Chronically high insulin can raise it (by stimulating HMG-CoA reducatase activity in the liver). Chronically high insulin also tends to raise blood triglyceride levels which is an independent risk factor for heart disease.
5. Exercise tends to raise HDL (good cholesterol) while high fiber tends to
lower LDL (bad cholesterol).
6. Ok, so what about eggs. The original backlash against eggs had to do
with their cholesterol content, because at the time cholesterol intake
was being blamed for high blood cholesterol levels, which we now know
has only a minor effect.
What about the fat content? Looking at the USDA database, a
whole egg is listed as having
Total lipid (fat) Grams : 10.020 10.4% 13.7%
OF which the following major fatty acids appear (there are trace amounts
of some others but I'm leaving them out).
Palmitic acid (16:0) Grams : 2.226
Stearic acid (18:0) Grams : 0.784
Oleic acid (18:1) Grams : 3.473
Linoleic acid (18:2/n6) Grams : 1.148 17.9% 23.4%
Ok, 2.2 grams of palmitic, which is a cholesterol raising saturated fat.
0.7 g of stearic acid, a neutral saturated fat.
3.4 g of oleic acid whith is neutral
1.1 g of w-6 which is a cholesterol lower polyunsaturated fat.
So of the 10 total grams of fat, 2.2 grams are negative in terms of
cholesterol, 4.1 are neutral, and 1.2 is positive.
Eggs are hardly the death in a white shell that they are made out to be.
7. That is the basic gist of it.
Yes, excessive saturated fat has a negative impact on cholesterol.
For some people, excessive cholesterol can have an additional minor effect.
Yes, saturated fat and cholesterol tend to accompany one another but not
always.Finally, exercise and the rest of the diet (fiber, w-3/w-6 intake from other foods) has to be taken into account.
Wiekszosc z tego to podstawowe informacje ale na pewno Ci sie przydadza
Takze Guglosterony maja wplyw na obnizenie calkowitego poziomu cholesterolu.
Uzupelnie pozniej teraz juz uciekam
Jak jesz - tak zyjesz
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