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Fat makes you Slim, Happy and Fertile – Happy Healthy

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Fat makes you Slim, Happy and Fertile

Fat makes you Slim, Happy and Fertile

– Scroll down for English version –

Jeg er bestemt ikke fedtforskrækket. Tværtimod, så sørger jeg for at indtage en masse fedt hver dag. Som I ved, så går jeg utrolig højt op i, at min kost til daglig fremmer en sund hormonbalance og et godt humør, og derfor spiser jeg bl.a. fedt. Fedt er en nødvendighed for en sund hormonbalance. Få nederst mine konkrete bud på hvad og hvor meget fedt, jeg indtager.

Hvorfor skal vi spise fedt?

Vi har brug for fedt. Næsten en tredjedel af vores energiforbrug udgøres af fedt. Fedt er en essentiel faktor, hvad angår at have en velfungerende hjerne, hukommelse, koncentration, nervesystem, elastisk og pæn hud, hormonel balance, godt hjerte og kredsløb, høj fedtforbrænding og ikke mindst et godt humør og psykisk balance. Mangel på fedt kan fx direkte medføre depression og nedsat fertilitet. Fedt har altså en vigtig funktion i nærmest alle kroppens processer.

 

Fedt gør dig ikke fed

Mangel på fedt gør dig fed. En vigtigt skrøne at slå ud med det samme er, at fedt gør dig fed. Det gør det ikke! Det er der desværre rigtig mange, der går rundt og tror. De er fedtforskrækkede, og det er en skam. Udover mangel på (det gode) fedt er utrolig usundt, så kan det endda gøre det endnu sværere at tabe sig. Så det er snarere:
Mangel på fedt kan gøre dig fed – og usund og ulykkelig!
Man bliver altså ikke fed at fedt. Man bliver snarere fed af fejlernæring; for meget/lidt mad, for meget sukker, stress, ensformig kost, ødelagte og forarbejdede fødevarer osv.
Mine veninder kan drille mig med, at med så mange nødder, som jeg spiser, så forstår de ikke, at jeg ikke er tyk. Nødder indeholder vildt mange kalorier, men det er gode fedtstoffer, og jeg er overbevist om, at min krop gør godt brug af de gode fedtstoffer til diverse processer. Spiste jeg tilsvarende kalorier fra ringe fedtkilder, fx fastfood og transfedtsyrer, så er jeg overbevist om, at min mave, hud, energiniveau og fedtprocent ville se anderledes ud.

Kalorier er ikke “bare” kalorier

Kalorier er ikke bare kalorier. Det er langt mere komplekst end dette, og det handler snarere om fedtstoffernes biologiske effekt i kroppen. Det handler om kvaliteten og vores individuelle behov, som hele tiden ændrer sig. Hvis jeg pludselig begynder at tage på af at spise en masse nødder, så ved jeg, at jeg skal til at skrue ned for nøddeindtaget, hehe!
Personligt har sunde fedtstoffer været en væsentlig del af min egen healings-proces og min vej tilbage til sunde hormoner og glæden. Efter jeg mistede min far som 19-årig, har jeg i mange år lidt af kronisk (følelsesmæssig) stress, som medførte hormonelle ubalancer og symptomer såsom PCO, hårtab og udeblevne menstruationer (læs mere om dette HER). Længerevarende stress af den ene eller anden årsag (i mit tilfælde følelsesmæssig) skaber inflammation og betændelsestilstande i kroppen, hvorfor det er vigtigt at få nok af de sunde fedtstoffer.
Det sunde fedt fungerer som vand på “bålet” (inflammationen) og vil derfor være med til at afstresse kroppen. Så hvis du føler dig stresset, så er det endnu vigtigere, at du spiser nok sundt fedt.

Hvad er “sundt fedt”? 

Der er stor diskussion om emnet og ikke mindst om, hvad der sundt fedt, og hvad der er usundt fedt. Ofte skelnes der mellem mættede og umættede fedtsyrer (umættede fedtsyrer inddeles endvidere i enkeltumættede og flerumættede). Særligt er det mættede fedt udskældt for at være sundhedsskadeligt, men faktum er, at vi også har brug for de mættede fedtsyrer. Det handler snarere om mængden; ikke for meget men altså heller ikke for lidt. Faktum er, at menneskekroppen har brug for alle fedttyperne for at fungere optimalt, og mættet fedt i de rette mængder er derfor også en del af  det “sunde fedt”.
Sunde Mættede fedtsyrer findes i animalske produkter såsom æg, smør, mælkeprodukter, kød, indmad, oste, kokosolie, palmekerneolie mm.
Sunde Umættede fedtsyrer findes i vegetabilske olier såsom olivenolie, avocado, hørfrø, macadamia-olie, fisk, de fleste nødder mm.
Sundt fedt handler om kvalitet og mængde
Fedtstoffer af dårlig kvalitet er direkte sundhedsskadeligt. Fx er margarine og mange vegetabilske olier gjort skadelige under produktionen. Langvarige fremstillingsprocesser og varmebehandling ændrer fedtstoffernes kemi og gør dem skadelige. Særlig skadeligt er friturestegning (pomfritter, kiks, chips osv.), som skaber transfedtsyrer, der hæmmer sundheden og den hormonelle balance. De fleste olier og fedtstoffer tåler ikke for meget opvarmning, og man skal derfor sikre sig at bruge fedtstoffer, der mindst muligt tager skade af opvarmningen. Mættet fedt tåler bedst opvarmning, og jeg anvender derfor kokosolie og smør (især ghee) til at stege i. Jeg anvender desuden også dampning for ikke at stege for ofte. Undgå altid at stege i vegetabilske fedtstoffer, da de dårligst tåler opvarmning.

Mine råd

Vælg altid økologisk, koldpressede vegetabilske olier og animalske fedtstoffer fra økologisk og fritgående dyr
Steg kun i kokosolie, smør og ghee
Gør såvidt muligt brug af dampning, kogning osv, hvor der ikke gøres brug af opvarmede olier
Indtag 1-2 spsk vegetabilske olier om dagen, fx som dressing på salat, i smoothies osv
Vær ikke fedtforskrækket
Jeg tager hver morgen en skefuld livets olie for at optimere sund balance i fedtstofferne
Kombiner altid kulhydrater (brød, grød, frugt mm.) med sunde fedtstoffer for at sikre et stabilt og sundt blodsukker
Hvor meget fedt skal vi overhovedet have?
For at sikre hormonel balance forsøger jeg at indtager ca. 30% af mit daglige kalorieindtag fra fedt (at indtage sine daglige kalorier ud fra opdelingen 1/3 protein, 1/3 fedt og 1/3 kulhydrat øger fertiliteten). Ofte tror jeg dog faktisk, at jeg indtager endnu mere fedt. Men det er nødvendigvis ikke bedre – man kan nemlig også få for meget. For meget fedt-holdig mad kan skabe en usund tarmflora, som kan øge ens sult og dermed gøre det sværere at holde vægten. Som jeg ofte får sagt her på hjemmesiden: “alt med måde”.
Jeg tæller dog aldrig mine kalorier eller måler og vejer min mad. Dette mål tror jeg, som sagt, ikke på, og derudover synes jeg, at det er med til at skabe en forkert bevidsthed om mad, samt det for mig også fjerner utrolig meget glæde ved et måltid. Kalorietælling er hverken et sundt eller et særligt præcist mål for, hvad man har brug for næringsmæssigt.
Derfor, som tommelfingerregel sørger jeg for at tilsætte fedt til alle mine måltider i form af fx nødder, avocado, quinoa, olier, ghee, fed fisk, æg eller kød. Fedt til alle måltider sørger samtidig for en optimal næringsoptagelse, da fedt medvirker til optagelsen af bl.a. de fedtoptagelige vitaminer samt sikrer en bedre mæthedsfornemmelse og kan sørge for, at jeg dermed ikke spiser for meget. Igen, jeg ved altså ikke præcist, hvor meget fedt jeg indtager, men jeg er efterhånden i god balance med min krop, og jeg prøver så vidt muligt at lytte efter og mærke, hvornår den reelle mæthed træder ind. Jeg bestræber mig på primært at indtage mine fedtstoffer fra naturlige kilder; nødder, avocado, quinoa, fed fisk, kød osv. for på den måde ikke at komme til at overdosere mig med én slags fedtstof og fedtsyrer. Selvom jeg anvender olivenolie, kokosolie osv., i min kost, så kan man hurtigt ende i for høje doser, hvis ens fedtkilder primært er fra disse udvundede olier.

 

– Kærlig hilsen Julie/HappyHealthy – 

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– ENGLISH –

I’m certainly not afraid of fat. On the contrary, I make sure to eat a lot fat every day. As you know, I am very concern about my fertility and happy healthy hormones which is why I make sure to get enough fat in my diet. Fat is a necessity for a healthy body and not least a happy mood. In the bottom of this post you find my concrete suggestions on what and how much fat I eat.

Why we need fat

We need fat. Almost a third of our energy usage comes from fat. Fat is an essential factor in terms of having a well-functioning brain, memory, concentration, nervous system, elastic and pretty skin, hormonal balance, healthy heart and circulation, high fat burn and not least a happy mood and mental balance. Lack of fat can eg directly cause depression and decreased fertility. Fat has therefore an important function in almost all body processes.

Fat does not make you fat

Lack of fat makes you fat! An important myth to cut out immediately is that fat makes you fat. It does not! Unfortunately, many people believes so. They are afraid of fat and it’s a shame. Besides the lack of (good) fat is incredibly unhealthy, it can even make it impossible to lose weight. So, it is rather:
Lack of fat can make you fat – AND unhealthy and unhappy!
You do not get fat by eating fat. Overweight is rather a result of malnutrition; too much/little food, too much sugar, stress, monotonous diet, lack of nutrients, damaged and processed foods etc.
My friends make fun of me because I can eat A LOT of nuts. They tease me, but also they do not understand how it is possible for me to eat so many nuts (and so many calories) without gaining weight too? Nuts contain a lot of calories, yes. But it is healthy fat, and I am convinced that my body makes good use of all the healthy fat for different processes. If I ate the same amount of calories from poor sources such as fast food and trans fats, then I am convinced that my belly, skin, energy levels and fat percentage would look a whole lot different.

Calories are not “just” calories

Calories are not just calories. It is far more complex than this, and it is rather about how the fatty substances effect the body biologically. It’s about quality and our individual needs, which are constantly changing. If I suddenly begin to gain from eating a lot of nuts, I know that I need to turn down my nut consumption!
Personally, healthy fat has been an essential part of my own healing process and my way back to healthy hormones and happiness. After I lost my father at age 19, I have for many years suffered from chronic (emotional) stress, which caused hormonal imbalances and symptoms such as PCO, hair loss and missing periods (read more about this HERE). Prolonged stress for various reasons (in my case emotional) creates inflammation in the body. In such case it is even more important to get enough of the healthy fat.
The healthy fat acts as water on the “fire” (inflammation) and will therefore help to de-stress your body. So, if you feel stressed out, then it is even more important that you eat enough of the healthy fat.

What is “healthy fat”?

There is great discussion on the topic, and not least about what is healthy fat, and what is unhealthy fat. Often there is made a distinguish between saturated and unsaturated fatty acids (unsaturated fatty acids are divided further into monounsaturated and polyunsaturated). In particular, the saturated fat is criticized for being harmful to health, but the fact is that we also need the saturated fatty acids. It is rather about the amount; we must not eat too much saturated fat but certainly not too little either. The fact is that the human body needs all the different types of fat in order to function optimally. So, getting neither too little or too much saturated fat IS included in “healthy fats”.
Healthy Saturated Fat is found in animal products such as eggs, butter, milk products, meat, innards, cheeses, coconut oil, palm kernel oil mm.
Healthy Unsaturated Fat is found in vegetable oils such as olive oil, avocado, flax seed, macadamia oil, fish, most nuts etc.
Thus, “healthy fat” is about quality and quantity
Fat of poor quality is directly harmful. For example, margarine and vegetable oils often become harmful during the production. Long processing and heating changes the chemistry of the fat which makes it harmful. Particularly harmful is frying (chips, crackers, chips, etc.), which creates trans fatty acids that inhibit health and hormonal balance. Most oils and fat can not stand too much heat, and you must be sure to use the types of fat that will be damaged the least by heating. Saturated fat withstands most heating, and I therefore use coconut oil and butter (especially ghee) when I fry something. I also make use of steaming in order too avoid too much roasting and frying. Always avoid to fry in vegetable fat as these tolerate heating very poorly.

My advice

Always choose organic, cold-pressed vegetable oils and animal fat from organic and free range animals
Fry only in coconut oil, butter and ghee
As far as possible make use of steaming, boiling, etc.
Eat around 1-2 tablespoons of vegetable oil during the day, e.g., as dressing on salads, in smoothies, etc.
Do not be afraid of fat
I start every morning with a spoonful of Oil of Life to optimize my balance of fat
Always combine carbohydrates (bread, porridge, fruit, etc..) with sources of healthy fat to ensure a stable and healthy blood sugar
How much fat do we need?
To ensure hormonal balance I try to consume about 30% of my daily calorie intake from fat. I think, however, that I often consume more fat than that. But that is not necessarily better – you can also get too much. Too much fatty food can cause an unhealthy intestinal flora, which can increase one’s hunger and thus make it harder to keep a stable weight. As I always say here on my site: “Everything in moderation”.
I NEVER count my calories or measure my food in any way. As already mentioned I do not believe in “calorie counting” and I think it creates an unhealthy relationship with food and not least removes joy by eating. Calorie counting is also not a healthy or a great measure of what you need nutritionally.
Therefore, as a rule of thumb, I make sure to add healthy fat to all my meals such as, nuts, avocado, quinoa, oils, ghee, fat fish, eggs or meat. Fat to all meals also provides an optimal nutrient uptake, since fat contributes to the absorption of particular the fat absorbable vitamins. It also ensures a better sense of satiety and can helt you avoid over eating. Again, I do not know how much fat I eat a day exactly. I feel balanced in my body and I believe it guides me when I listen to its needs, cravings, saturation feelings etc. I primarily strive to get my fat from natural sources; nuts, avocado, quinoa, fish, meat etc. so I do not end to overdose with a certain kind of fat or fatty acid. Although I do use olive oil, coconut oil, etc., in my daily diet, you can quickly end up with excessive doses, if your fat sources is primarily from these extracted oils.

 

– Love Julie/HappyHealthy – 

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