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Lipids

in a balanced diet of an adult must have necessarily a percentage of fat intake between 30 to 35 of the total intake of calories, down from 20 Vitamin E fails to be absorbed. The intake of fats (triglycerides) also support the contribution of flavor to food.Some essential fatty acids such as linoleic acid (included in omega-6 fatty acids found in cereals and nuts) are necessary for the proper functioning of metabolic processes and thus contributing to the health of the athlete. Although not officially set a daily amount of linoleic acid, some authors have set amounts to around three grams per day of linoleic acid to meet the minimum. Some hormones require a level of fatty acids in the blood for their operation, some of them as prostaglandin benefitiated bone growth and tendons required for lifting the masses. The fatty acids are found in many plant foods including vegetable oils are such as olive oil, grains, legumes, nuts and some animal products such as meat, milk, etc..The dietary guidelines recommend a daily intake of at least 20 of calories, this intake is spread over 7 of fat from saturated fatty acids (all meats, dairy products), another 7 of essential fatty acids ( those from vegetable sources) and the last 7 of monounsaturated fatty acids as can be found in olive oil or vegetable oils. Some authors such as Dan Duchaine support the thesis of diets with a fat content ranging between 20 and 30 (body opus diet). Among the practitioners of bodybuilding nutrition there is a concern because cholesterol intake protein consumption from meat, eggs and dairy.This concern points to one enforcement between the balance of omega 3 and omega 6 levels responsible for reducing blood cholesterol (especially the so-called bad cholesterol levels) that is recommended intake of 0.1 to 0.2 g / day. is important in the diets to maintain a correct balance between -3 fatty acids and -6. This type of fatty acids found in oily fish such as tuna, sardines, salmon, etc.. But you can not consume large amounts of these fish since their intake increases the levels of methylmercury.