What is fat for? The biological significance of fats in the human body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

To maintain your figure in perfect shape, you must 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 why fat is needed, what is its benefit and what is its harm, which foods contain he althy fats, and which ones should be discarded.

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. There are about nine kilocalories of energy per gram of fat. Every cell in our body contains this substance.

What is fat for? It is indispensable in metabolism, and also performs protective functions for our body. Peculiaritysubstance lies in the fact 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 are the types of dietary fats?

The following fatty acids are distinguished:

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

First animal origin. They are solid. These include stearic, butyric, palmitic acids.

Second vegetable. They are in liquid form (oils). These are arachidonic, linoleic, oleic, linolenic acids. They are necessary for the human body for its normal performance.

Polyunsaturated fats

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

The lack of such acids leads to depletion of the body. The human body does not receive enough energy, peptic ulcers of the gastrointestinal tract are formed.

But do not think that a lot means good. An excess of polyunsaturated fatty acids can lead to coronary thrombosis, which can threaten a person's 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 linoleicacid

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%). The well-known 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 the greatest amount of energy for a person. The list of products containing it is small, but the body requires up to five grams per day of its use. It is found in animal fats, but in a meager amount. In butter or lard, its share is not more than 0.2-2%.

Sufficient amount of arachidonic acid in fish oil (about 30%), as well as in marine fish. Vegetable fats do not contain this acid, but the human body is able to process linoleic acid into it and thereby cover its needs.

Are there bad fats in the body?

Yes! These are fat-like substances. A person has from 50 to 90 grams of sterols (organic substances involved 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 most of all cholesterol is contained in the nervous tissue. An excess of the substance leads to atherosclerosis, which is caused mainly by sedentarylifestyle and overeating. Yes, and our food, which we love so much, contains 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 to identify the presence of cholesterol, and if the indicators are too high, then the above food should be discarded. Plant sterols found in vegetable oil, bran and cereals will help lower cholesterol levels.

Subcutaneous fat: what is it for?

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

What is body fat for? Fat under the skin protects the internal organs from external influences. Softens the force of impact during a fall, blocks from exposure to high temperatures and warms in cold weather conditions. Animals living in northern latitudes have a thick fatty layer. Fats make the epidermis elastic and protect against tearing. Subcutaneous fat contributes to the retention of heat in the body. Obese people have a hard timehot weather. They sweat profusely and feel insecure and uncomfortable.

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

How much fat should the human body contain?

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

1. The simplest, but not the most accurate method is an ordinary floor digital scale. You just need to stand on them and look at the result displayed on the screen.
2. With a body fat measuring tool. It's called a caliper. The data obtained 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 is looked at the table.
3. Immerse yourself in a bath of water. The volume of water displaced is compared with the weight and the percentage of fat is calculated. The method is the most accurate, but it is problematic to carry it out at home, so you will need the help of specialists.

What are the dangers of being overweight?

We found out the importance of fats in the body, but what if there are more of them than necessary? Excess fat not only spoils youvisually, but also threatens he alth. The disturbed hormonal background in men entails sexual dysfunction. The level of testosterone decreases, and the man becomes like a woman.

Excess weight is accompanied by diseases such as diabetes mellitus, atherosclerosis, hypertension and osteoarthritis. Fat interferes with motor activity, as a lot of pressure is applied to the spine and joints.

What is the danger of a lack of adipose tissue?

The biological significance of fats in the human body is to protect it. For women, the lack of fat is detrimental, since it is the female body that synthesizes and accumulates the hormone estrogen. With an insufficient amount of fat, the menstrual cycle is disrupted, which threatens the woman with infertility. Underweight women and girls constantly feel tired, sleepy, cold, their skin deteriorates.

Advice for those who want to lose weight

We have comprehensively looked at why a person needs fats, but if you want to slightly reduce their amount, then before starting a weight loss course, remember that body fat is distributed differently in the body. Genes and body type play a big role. In women, fat predominates in the abdomen, buttocks and thighs. In men, this is the abdomen and chest. In order to burn fat, you must use the following tips:

1. Reduce or completely eliminate foods that stimulate the formation of body fat. These include fatty meats, baked goods, sweets, drinks containinggases.
2. Build your diet on complex carbohydrates and good protein. These are chicken, turkey, durum wheat pasta, rice, buckwheat and, of course, vegetables.
3. Eat up to six times a day, at regular intervals, in small portions. With a small calorie intake, the body will process food immediately, and not store it as fat reserves.
4. Be active, move more. Fat accumulates gradually, so getting rid of it is also worth leisurely. If you follow the diet and engage in physical activity, then the result will surely please. The best fat burners are swimming, cycling and running.
5. Pay attention to your appearance - massage, contrast shower, bath.
6. Don't quit what you started, sometimes even a month is not enough for the weight to move down. Think, after all, you have been gaining your weight for years, harmony will not come immediately either.
7. Be aware of fat deficiency problems. Have time to stop in time, do not get carried away with diets.
8. Don't forget to rest. You need to sleep at least 7 hours, because it is sleep that restores strength, improves metabolic processes.

As we have learned, there are many functions of fats in the body, and all of them play important roles in human life. The main thing is to remember that both an excess and a lack of fat negatively affect the body. Therefore, love yourself, keep your shape, do not give up - and then you will have an ideal body, and with it he alth. Don't starve yourselfthis period, the fat will really go away, but it will leave behind a bouquet of diseases, problems with the skin, bones, teeth and hair. Do not ruin yourself, lose weight correctly and usefully!