To maintain your figure in perfect shape, you need to carefully monitor your diet. Each meal should contain the amount of proteins, fats and carbohydrates necessary for the human body. Before you refuse a certain food, think about why our body needs certain substances. Today we will talk about what fat is needed for, what is its benefit and what is its harm, what foods contain it and which ones should be avoided.

Fats are, first of all, energy!

For any organism, these substances are energy suppliers. Carbohydrates and proteins also produce energy, but it is fats that produce twice as much energy. One gram of fat provides about nine kilocalories of energy. Every cell of our body contains this substance.

What is fat for? It is indispensable in metabolism and also performs protective functions for our body. The peculiarity of the substance is that it is stored in reserve, but at the same time supplies the body with the necessary nutrients, saturates a person with energy and saves from hypothermia, as it performs the function of thermoregulation.

What types of dietary fats are divided into?

The following fatty acids are distinguished:

1. Saturated or extreme.
2. Unsaturated, respectively unsaturated.

The first are of animal origin. They are hard. These include stearic, butyric, and palmitic acids.

The second are vegetable. They have liquid form(oils). These are arachidonic, linoleic, oleic, linolenic acids. They are necessary for the human body to function normally.

Polyunsaturated fats

Why are fats needed in the diet? These fatty acids are necessary for every person, regardless of age and gender. They help the body grow and develop, affect correct work internal organs, have a positive effect on muscles, blood, and participate in the work of enzymes.

The lack of such acids leads to exhaustion of the body. Human body lacks energy, forms peptic ulcers gastrointestinal tract.

But don’t think that a lot means good. An excess of polyunsaturated fatty acids can lead to coronary thrombosis, which can threaten human life. The body should consume about 15 grams of such fats per day (about 1.5 tablespoons of vegetable oil).

Foods rich in linolenic and linoleic acid

Most of these acids contain sunflower oil(about 60%). A good proportion of them can be found in soybean, cottonseed and corn oils (about 50%). Well known to everyone olive oil contains only 14% polyunsaturated fatty acids. Animal fats contain only a small proportion of linoleic acid, for example, about 4% in butter.

Where can you find arachidonic fatty acid?

This acid is capable of producing greatest number energy for humans. The list of products containing it is small, but the body requires up to five grams of its consumption per day. It is found in animal fats, but in minute quantities. In butter or pork lard its share is no more than 0.2-2%.

A sufficient amount of arachidonic acid in fish oil (about 30%), as well as in sea ​​fish. Vegetable fats do not contain this acid, but the human body is capable of converting it into linoleic acid and thereby cover your needs.

Are there harmful fats in the body?

Yes! These are fat-like substances. There are 50 to 90 grams of sterols per person ( organic matter, participating in fat metabolism) and about 97% is cholesterol. At the same time, this substance is distributed unevenly throughout the body. An insignificant amount contains the liver - 1%, a little blood - 6%, but the largest amount of cholesterol is contained in nerve tissue. Excess of the substance leads to atherosclerosis, which is mainly caused by in a sedentary manner life and overeating. And our food products, which we love so much, contain a huge amount of this substance. These are a variety of processed cheeses, egg yolk, fish oil, beef liver, butter. A blood test will help determine the presence of cholesterol, and if the levels are too high, then you should avoid the above foods. Plant sterols, which are found in vegetable oil, bran and cereals, will help reduce cholesterol levels.

Subcutaneous fat: what is it for?

Fat is located under the top layer of skin. What is fat for? After all, many people try to get rid of excess fatty tissue and a sagging belly. Diets are now in first place for most beauties. Cellulite looks unsightly, however, fats have many functions in the body. The first and main thing is maintaining mental and physical activity. With a lack of energy, the body begins to actively burn fat cells, thereby obtaining the activity it needs. Fats are always stored in reserve in case of hunger strike or intense physical activity.

What is fat needed in the body for? Fat under the skin protects internal organs from external influences. Softens the force of impact during a fall, blocks the impact high temperatures and keeps you warm in cold weather conditions. Animals living in northern latitudes have thick fat layer. Fats make the epidermis elastic and protect it from tears. Subcutaneous fat helps retain heat in the body. For obese people It's not easy in hot weather. They sweat profusely, feel insecure and uncomfortable.

What else is fat used for? He accumulates in himself useful substances. First of all, these are vitamins A, E and D - they are fat soluble. Also accumulate in adipose tissue female hormones, which is why men with an excess of it have feminine outlines.

How much fat should the human body contain?

For women perfect content from 15 to 30%, for men a little less - from 14 to 25%. There are several ways to measure subcutaneous fat:

1. The simplest, but not the most precise method are ordinary floor digital scales. You just need to stand on them and look at the result displayed on the screen.
2. Using a body fat measurement tool. It's called a caliper. The resulting data is compared with a special table. The measurement area is the navel area (10 cm in one direction or another). The fat fold is fixed and measured with a caliper. The result obtained is looked at in the table.
3. Immerse yourself in a bath of water. The displaced volume of water is compared with the weight and the percentage of fat is calculated. The method is the most accurate, but it is problematic to carry out it at home, so you will need the help of specialists.

What are the dangers of being overweight?

We have found out the importance of fats in the body, but what if there are more of them than necessary? Excess fat not only spoils you visually, but also threatens your health. Disturbed hormonal levels in men lead to sexual dysfunction. Testosterone levels decrease and the man becomes more like a woman.

Excess weight is accompanied by diseases such as diabetes mellitus, atherosclerosis, hypertension and osteoarthritis. Fat breaks motor activity, as it puts a lot of pressure on the spine and joints.

Why is a lack of adipose tissue dangerous?

Biological significance fat in the human body is to protect it. For women, a lack of fat is detrimental, since it is female body synthesizes and stores the hormone estrogen. If there is insufficient amount of fat layer, the menstrual cycle, which threatens the lady with infertility. Women and girls who are underweight constantly feel tired, drowsy, cold, skin are getting worse.

We have taken a comprehensive look at why a person needs fats, but if you want to reduce their amount a little, then before you start a weight loss course, remember that fat deposits are distributed differently in the body. Genes and body type play a big role. In women, fat predominates in the abdomen, buttocks and thighs. For men it is the belly and rib cage. In order for fat to be burned, you must use the following tips:

1. Reduce or completely eliminate from the diet foods that stimulate the formation of fat. This includes fatty meats, bakery products, sweets, drinks containing gases.
2. Build your diet around complex carbohydrates and good protein. This includes chicken, turkey, durum wheat pasta, rice, buckwheat and, of course, vegetables.
3. You should eat up to six times a day, at regular intervals, in small portions. With a small calorie intake, the body will process food immediately, rather than storing it as fat reserves.
4. Lead active image life, move more. Fat accumulates gradually, so you should also take your time getting rid of it. If you follow a diet and exercise, you will definitely be pleased with the results. The best fat burners are swimming, cycling and running.
5. Pay attention to your appearance - massage, contrast shower, bathhouse
6. Don’t give up what you started; sometimes even a month is not enough for the weight to move down. Think about it, after all, you’ve been gaining weight for years; slimness won’t come right away either.
7. Be aware of the problems of fat deficiency. Hurry up to stop in time, don’t get carried away with diets.
8. Don't forget about rest. You need to sleep at least 7 hours, because sleep restores strength and improves metabolic processes.

As we have learned, there are many functions of fats in the body, and they all play important roles in a person's life. The main thing is to remember that both excess and lack of fat negatively affect the body. Therefore, love yourself, keep in shape, don’t give up - and then you will have perfect body, and with it health. Do not starve yourself, during this period the fat will really go away, but it will leave behind a bunch of diseases, problems with the skin, bones, teeth and hair. Don’t ruin yourself, lose weight correctly and healthy!

Functions of protein: why do we need it

Protein is the most important material for the processes of restoration and replacement of obsolete cells with new ones. These processes occur in human body constantly. The production of this substance in our body is impossible without amino acids, which are rich in plant and animal protein. Performing the building functions of cells and organs, protein, on the basis of which various compounds and hormones are created, along with glucose, is an excellent food for the brain. Hair, nails, muscles, internal organs - our entire body works on this material.

The main sources of protein are animals and herbal products, for example, such as cottage cheese, fish, meat and eggs. During the process of digestion and processing by the body, its original composition will differ from the received one. The point is that digestive process breaks down proteins into amino acids, which are used by the body to produce its own protein. The digestibility of plant proteins by the body is slightly lower, naturally, compared to animals (85% and 97%). In total, proteins are capable of synthesizing up to 30 types of amino acids, 22 of which are considered essential, since the body itself cannot produce them. And the remaining amino acids, as you already understand, are replaceable.

To products with high content proteins include:

Sturgeon caviar (28.9 g per 100 g of product);
Beef (28 g per 100 g);
Turkey meat (25.4 g / 100 g);
Canned Tuna in own juice” (23.5 g/100 g);
Shrimp (21.8 g per 100 g);
Chicken breast(18.7 g per 100 g);
Trout (17.5 g per 100 g);
Low-fat cottage cheese(16.5 g per 100 g);
Hercules porridge(13.6 g per 100 g);
Chicken eggs(13 g per 100 g);
Buckwheat (12.6 g per 100 g);
Rice cereal(7 g per 100 g);
White beans canned (6.7 g per 100 g);
Kefir (3 g per 100 g).

Regular consumption of protein helps speed up metabolism. If you exclude them from the diet, the development and growth processes in children will be slowed down; in adults, multiple changes will occur in the body, including: changes in the structure of the liver, a decrease in the level of absorption of useful and nutrients, shift hormonal levels, deterioration of the heart muscle, decreased performance and memory problems.

Besides everything else, insufficient quantity this substance in the human body reduces immunity, this happens due to a decrease in the production of antibodies, also causes vitamin deficiency, gives rise to the development inflammatory processes. On the other hand, an excess of protein also does not have positive consequences.

Since our body cannot store this excess “in reserve,” the liver has to work hard and process it into glucose, urea and other compounds for removal from the body. When removed from our body, calcium is lost and there is a risk of kidney stones and cancer.

In order not to overdo it with protein and prevent its deficiency, it is important to know the required norm. Intermediate level squirrel in daily ration an adult should be from 100 to 120 g, in the case when physical activity is high enough, then it needs to be increased to 160 g.

What are the benefits of fats: everything about this substance

The standard view of fats is very negative, they are considered the enemy slim figure, however, in the right quantities they are simply necessary for our body and its normal functioning. Fats are one of the most powerful sources of energy.

Fat deposits protect the body from bruises and injuries, prevent heat loss, and also serve as the main source of food when appetite disappears or there is no opportunity to eat. Dietary fats are a combination of glycerol esters and higher fatty acids (there are two types: saturated and unsaturated).

Fat saturated acids found in solid fats of animal origin, and unsaturated fats in seafood and liquid oils. The normal fat content in the body is 10-20%; if there are problems with metabolism, this figure increases to 50%. In the human body, fats are found in cell membranes, the sheaths of nerve fibers, are involved in the synthesis of hormones, acids, bile and vitamins.

Below is a list of some fat sources:

Boiled beef (16.8 g per 100 g);
Boiled lamb (17.2 g per 100 g);
Fried carp (11.1 g per 100 g);
Sea bass (9.7 g per 100 g);
Red caviar (13.8 g per 100 g);
Milk 3.2% (3.2 g per 100 g);
Dutch cheese (26.8 g per 100 g);
Margarine (82 g per 100 g);
Cod liver (65.7 g per 100 g);
Sunflower halva (29.7 g per 100 g);
Dark chocolate (35.3 g per 100 g);
Mayonnaise (67 g per 100 g);
Butter(82.5 g per 100 g);
Full fat kefir(3.2 g per 100 g).

Eating fat is a must. With its help, proteins and vitamins (A, B, D and E) are absorbed and work is normalized nervous system, maintains the elasticity and firmness of the skin, ensures the absorption of beneficial substances from the intestines minerals. The absorption of animal fats is worse than that of plant fats, but the body needs both of these types. With a balanced diet, an adult needs to consume from 100 to 150 g of fat per day, and the ratio vegetable fat to the animal should be 30-40% to 60-70%.

A lack of fat in the human body can lead to deterioration of the skin condition, disruption of cholesterol metabolism, a risk of developing atherosclerosis, retarded growth and development of children, depression of the central nervous and reproductive systems. Excess fat must also be avoided, otherwise there is a risk of damage to the pancreas, liver, and the development of cancer and gallstone diseases. The figure also suffers from excess fat accumulation and excess weight appears, since this component contains the most calories: 1 g - 9 kcal.

Beneficial properties of carbohydrates: why do we need them?

Carbohydrates are the main source of energy and the building blocks of which the entire body is made. In combination with proteins, they form the most important compounds, enzymes and hormones necessary for normal operation. They can be divided into simple (monosaccharides: glucose, galactose, fructose and disaccharides: maltose, lactose, sucrose) and complex (pectin, fiber, starch, glycogen), as well as digestible and indigestible. Simple carbohydrates are quickly absorbed by the body and, entering the blood, saturate it necessary substances, if there is a need for this. If there is no such need, then an excess of carbohydrates (more than 30%) is processed by the body into fats and stored as a reserve.

These substances take an active part in activities digestive system, having a beneficial effect on the absorption of micronutrients, in the synthesis of DNA, RNA and ATP molecules, provide about 70% of the brain’s energy expenditure.

Sources of complex carbohydrates include pasta, potatoes, various cereals, bread, fruits and vegetables, and simple carbohydrates include sugar and all products based on it. The ratio of simple and complex carbohydrates in daily diet should be 20% to 80%.

Below are the main sources of carbohydrates.

Green peas (13.3 g per 100 g);
Potatoes (19.7 g per 100 g);
Boiled corn (22.5 g per 100 g);
Garlic (21.2 g per 100 g);
Lentils (53.7 g per 100 g);
Bananas (22.4 g per 100 g);
Grapes (17.5 g per 100 g);
Fresh rosehip(24 g per 100 g);
Dried boletus (33 g per 100 g);
Pearl barley(73.7 g per 100 g);
Corn grits (75 g per 100 g);
Cashews (22.5 g per 100 g);
Dates (69.2 g per 100 g);
Cream crackers (71.3 g per 100 g).

The daily content of carbohydrates in food should be at least 400-500 g. If they are deficient in the body, fatty degeneration of the liver can occur (deposition of fat due to a decrease in glycogen reserves in it). The metabolism of proteins and fats is disrupted, accumulation occurs harmful substances in the blood, ketones (coupled with increased oxidation of proteins and fats, coma may occur due to poisoning of brain tissue and a change in the body’s environment to acidic).

If you find following symptoms: trembling hands, sweating, drowsiness, weakness, feeling of hunger, nausea, headaches, dizziness, then this means that you have a very low level carbohydrates. Sugar can normalize it. To avoid this, as you understand, you need to consume at least 100 g of carbohydrates per day. Increased level can lead to obesity and increased insulin. This occurs with the simultaneous intake of rich carbohydrate foods, when elements enter the blood and to neutralize them, insulin is released, converting glucose into fat.

Balanced diet: how and what to eat

As we have already found out, no matter how useful and nutritious the elements in food are, they must be consumed in correct proportions, otherwise you risk not only harming your appearance, but also to health. Learning to eat healthy isn't for everyone, but here are some tips to help you get started. healthy image life.

Breakfast should be nutritious. This is the first meal of the day, it is what will “put you on your feet” and charge you with energy until next appointment food. Perfect for this complex carbohydrates, such as whole grain pasta, wholemeal bread, any cereals (except semolina), cabbage, kiwi, zucchini, apples and grapefruits.

For lunch, combine proteins and carbohydrates. Eating meat or fish at lunch, as well as greens, should be mandatory. Dinner should be taken no later than 3-4 hours before bedtime. There is no need to load your stomach before bed. Dairy products, vegetables and fruits are perfect for dinner.

Try to eat at the same time every day. There are no recommendations for specific meal times; some people find it more convenient to eat after 2-3 hours; some eat more often. The main thing in this case is to accustom your body to eat on a schedule.

When eating, do not rush. The faster you chew your food, the more you will eat. Every representative of the fair sex who dreams of losing weight probably remembers this. Nutritionists recommend chewing slowly, prolonging the pleasure. This guarantees quick satiety and, as a result, prevention of eating too much.

Water consumption should be regular. According to experts, you need to consume a volume per day at the rate of 30 ml per 1 kg of body weight. There is no need to do this forcibly; your body will tell you when and how much to drink. You should give up sugary carbonated drinks.

Try to make your diet varied. It should include foods from different food groups: proteins, fats, carbohydrates. Just pamper yourself healthy sweets. Confectionery, undoubtedly, bring a lot of pleasure, but are extremely harmful to the figure. Replace them with fruits, dried fruits, marshmallows, dark chocolate, marshmallows and marmalade.

Consuming salt in large quantities increases the risk of hypertension. There is no need to give up salt under any circumstances; dose it correctly and replace it table salt to sea or iodized. You need to eat food only when your body tells you to. Avoid casual snacks with friends and colleagues in cafes, at home in front of the TV and at the computer. You should eat only when you feel hungry.

By following these simple and simple recommendations, you can switch to the right and balanced diet which will nourish the body required quantity proteins, fats and carbohydrates, and at the same time energy, vitality and good mood.

Hello, my dear girls. Today I decided to tell you about why fats are needed in the human body. Of course, in the first seconds after reading these words, you will think to yourself: what an absurdity, why would fat be needed if many women try, on the contrary, to get rid of it by all means and diets!?

But girls we'll talk completely different fats. About those without which our body cannot fully function. Today we will look at which of them are the most necessary, from what they can be obtained, and what quantity can be considered optimal.

No matter how much we scold, fat is the main source of energy for our body. They come with food and take an active part in metabolic processes. Of course, we need to distinguish between healthy fats and those that harm our body and contribute to the development of diseases. Healthy fats perform the following functions:

• Energy function. Performing this function, they create fat deposits, which in turn serve as some kind of “ammunition”, a reserve energy reserve for our body
• Thermal insulating function of fats. They protect our body from hypothermia in the cold season.
• Protective function. Our internal organs are covered with a thin layer of fat, which allows them to be more protected
• In addition, without them the production of numerous hormones in the body is impossible.
• Our cells are 30% fat
• Without fats, it is impossible to absorb vitamins A, D, E, K. Few of us know what this is fat soluble vitamins, and only in such an environment can they be absorbed by the body
• Fats are also needed for the brain to function properly, and if there is a lack of this element in brain cells, there is a risk of developing various diseases.

Healthy fats

As I already said, fats are good and not so good. First, let's see what products you can get by consuming necessary for the body useful.

In scientific language they are called unsaturated. And they are useful in many aspects:

• Reduce blood cholesterol levels
• Cleanses our blood vessels and restores their elasticity
• Normalize blood pressure
• Prevents the formation of blood clots
• They are an excellent prevention of strokes and heart attacks.
• Accelerate bone recovery after fractures
• Improve general condition bundles

• Unrefined olive, sunflower and soybean oils. A huge amount of such fats contain linseed oil, rapeseed and cottonseed oils, fish oil
• Almond
• Walnuts
• Seeds
• Peanut
• Cashew
• Olive
• Poultry meat
• Wild bird meat
• Avocado fruit

Fat and excess weight

Now let's move on to the actual unpleasant topic for us: fat, and excess weight that comes from eating fat. You and I know very well that after eating food, our body automatically stores and hides in its hidden corners the fat contained in it, so to speak, for a rainy day. And you can’t explain to him that you’re on a diet, and it’s not necessary to do so.

But, in fact, this is not entirely true; to be more precise, our body constantly needs energy, and it gets it from the food we eat.

The main source of energy is carbohydrates. They break down very quickly and are thrown away large number energy. When we eat few carbohydrates, the body begins to take energy from stored fats, and the accumulation is not very intense.

Therefore, people who try to eat a healthy and balanced diet do not suffer from excess weight, or can easily regulate it.

But girls and women who exhaust themselves with all kinds of diets cause disturbances in their body, and because of the aggressive environment that they create in it, the body begins to take revenge and accumulate all the fat that enters the body.

Saturated or unhealthy fats

Now let's talk about what products contain saturated fats, and harm our body. And they are harmful because they are hard and poorly absorbed by our body. And the consequences of this can be very serious:

1. The very first thing is an increase in blood cholesterol levels. You and I have all heard this nasty word, and we know very well that a large amount of it is harmful to the body.
2. Secondly, they interfere with the process of breaking down harmful fats and contribute to their accumulation in the body. And all this leads to excess weight and dilated vessels

Harmful fats are found in the following foods:

• Mutton
• Fatty beef
• Lard
• Palm oil
• Egg yolks
• Milk, dairy products
• Chocolate
• Butter, coconut oil
• Shrimp and lobster

Surely everyone was scared when they saw foods that we girls love very much on the list of unhealthy fats. Girls, there is no need to worry, because we're talking about I’m not talking about completely eliminating these foods from my diet; I myself understand perfectly well that without chocolate my life will lose color. It only talks about limiting their consumption to reasonable limits.

So, girls, we eat all sorts of delicious things, but we remember that each of them leaves its own part in our body, and there is no guarantee that in a year we ourselves will not look like a delicious sweet donut.

Therefore, at every meal we know the measure, and at night we lock the refrigerator and give the keys to our husband, provided that under no circumstances will he give it to us until 6 am.

Signs of not having enough fat

Of course, an excess of fat is not good for us. But if there are not enough of them, then our body will immediately sound the alarm. You can understand that this is anxiety by the following signs:

• The skin becomes dry and flaky, because it will not have enough moisture produced by healthy fats
• Hair will begin to fall out in large quantities
• Your muscle mass body
• You will begin to tolerate the cold very poorly
• Very often, even the slightest blow will be accompanied by bruises
• Your immune system weakens and you start to get sick often
• Your wounds, even the smallest ones, take a long time to heal
• Constant feeling of fatigue, and a very slow recovery process after physical activity

Let's summarize

Well, girls, I hope that I was able to fully answer the question: “Why do we need fats in our body?” If it weren't for them, we would have had a very hard time winter frosts, and would get sick often. Do you feel what a good excuse I gave you in case they ask you why you gained extra pounds?