Читать книгу The Viva Mayr Diet: 14 days to a flatter stomach and a younger you - Dr Stossier Harald - Страница 40

An essential part of a healthy diet is oil. And this is the one thing you shouldn’t compromise on. This must always be cold-pressed, preferably virgin, most definitely organic, and of the best quality you can find. And don’t worry about oil being fattening. Unsaturated fatty acids in oils taken in their pure form are not going to make you fat.

Oils, such as linseed and olive, are an essential element of the Viva Mayr Diet, and should be eaten on a daily basis. This may seem strange, as most of us were reared on the idea that fats are unhealthy and, well, fattening, but bear with me. These oils are rich in fatty acids which are crucial to good health in many ways, and they are known as ‘omega oils’. At present we have identified three of these oils, which are omega 3, omega 6 and omega 9; each is important, but it is the balance between them that is most crucial. For example, inflammatory diseases, such as arthritis, inflammation of the digestive system, and even MS, are the result of an imbalance between omega 3 and omega 6. Omega 3 oils are found in linseed oil, hemp oil, and oily fish (fish from cold, deep seas such as herring, tuna, salmon and cod) so try to add as much of those as you can to your diet. Several studies relate heart disease to a lack of omega 3. Eskimos have one of the lowest rates of heart disease due to the high levels of omega 3 fatty acids they consume. In order to benefit we need to eat them regularly.

Good sources of omega 6 oils include poultry, wholegrains, eggs, nuts, most vegetables oils, hemp and linseed oils, and even the acai berry. We tend to get enough of these in a healthy diet, which is why it’s important to bump up our intake of the omega 3s, to ensure that the balance is right. And that’s one reason why you’ll find oils, such as linseed (flax) and hemp are widely used in the Viva Mayr Diet; their omega-3 content is crucial to overall health and wellbeing.

Omega 9 is not strictly an essential oil because our bodies can manufacture a small amount, provided we have adequate omega 3 and 6 in our diet. However, omega 9 can lower cholesterol levels, reduce the risk of cardiovascular disease, protect against certain types of cancer, improve blood-sugar balance, and encourage healthy immunity, so if you aren’t getting enough of the other omegas, do ensure you get some omega 9s in your diet as well. Good sources are olive oil, olives, avocados, almonds, sesame seeds (and oil) and most nuts.

These omega oils, otherwise known as unsaturated fatty acids, are also essential for keeping you slim. The more you increase your intake of them, the less saturated fatty acids you will eat, and the less weight you will pile on around your stomach and hips. The reason for this is that the body tends to store unhealthy fats around the waist, giving us the unhealthy ‘apple’ shape. Omega oils (omega 3, in particular) have been found to encourage fat-burning in our bodies. In a nutshell, if you substitute omega oils for unhealthy saturated fats (such as trans fats), you will not only avoid putting on weight around your middle and hips, but you’ll encourage your body to burn off what’s there.

Increasing fatty acids will also boost your brain power. The brain is comprised of concentrated fatty acids. In particular, there are a lot of omega 3 fatty acids in the brain; there, they create molecules which act as transmitters. The more transmitters or pathways you have firing, the more active your thinking process becomes. This is why fish is famously good for the brain. Our ability to concentrate, our energy levels, and a well-functioning nervous system are all related to the quantity of healthy oils in our diet.

‘We grew up with a teaspoon of cod liver oil,’ says Dr Stossier. ‘Now we are seriously lacking the omega 3 oils that it once provided every day.’ Personally I didn’t grow up with a teaspoon of cod liver oil, thankfully, but maybe I would be healthier if I had?