Our organism constantly processes huge amount of various vitamins, minerals and other connections. And the triad proteins-fats-carbohydrates which at all very famous stands alone here. But in practice very few people precisely represent what components are. Let's understand this question, having taken for a consideration subject fats (on science — triglycerides).
It is a little theory
Not to be confused in terminology and classifications which are used by biochemists for a start we will find out in general what similar connections are and what they differ from each other in.
Lipids
It is the most general term as which understand all substances having fat-soluble molecules. Those, in turn, can be hydrophobic or amphiphilic (that is, to react to water only in the organic environment). Fats, acids, close to them, some elements of a cellular layer — all of them are lipids.
Lipids contain in all living cells, influence their protection, regulate activity of the main enzymes, help muscles to be reduced and transfer nervous impulses. Moreover, without them the full-fledged immunity is inconceivable. Depending on the building, lipids can be simple and difficult though it is not their only classification.
Important! Having seen in literature or on medicine packing a phrase neutral lipids, know — it is about triglycerides.
Fats
At an organism there are 3 groups of fats — triglycerides, phospholipids and sterols. Their structure, as well as functions, differs. So, triglycerides have in the basis 3 fatty acids (from here and the name) and also a glyceric molecule. At different variations there can be hydrogen atoms.
The main function — power. Are stored in fatty tissues, is more rare — in a cellular layer. In water are almost not dissolved. Smaller phospholipids, on the contrary, are accustomed to the water environment. At the expense of it they pass through cellular membranes, sating them with all necessary for normal work. Owing to the structure (polyatomic alcohols and the highest fatty acids) are carried to difficult lipids.
The deficiency of phospholipids threatens with cardiovascular diseases, partial dysfunction of a liver and difficulties in a kroveobrazovaniye. Sterols as derivatives of steroids, are based on complex hydrocarbons. Are carried to number of lipids thanks to fat solubility.
Whether you know? Biologists established that fat reserves at fishes and even seaweed are designed not only to warm them the carrier, but also to improve its buoyancy at the same time with maneuverability.
Perform a lot of functions: participate in creation of cages and membranes (as cholesterol), accumulate energy and keep integrity of fragments of DNA (cortisol), are responsible for sex issue (testosterone).
Fatty acids
All fats are, in fact, compositions from fatty acids in different proportions. The last can be saturated, mono - or polyunsaturated (will be told about it a little below). It is often possible to hear opinion that some oil or fat are manifestations of only one type of acids. Biochemists assure that it not so, and give an example with corn oil. On all signs it is considered polyunsaturated (really, similar connections in it the whole 62%). But if to look narrowly, then it will turn out that in it there will be also 13% of nonsaturated acid. And the similar disposition is characteristic of all fats.
It is important to know norm, value and a role of such minerals for a human body as calcium, silicon, germany, magnesium, manganese, zinc, iodine, selenium.
Triglycerides
Triglycerides in itself are extremely important. All fat which is contained in an organism is presented by this form. 95% of the food fats getting to it with products are stored in such state too.
Are very sensitive to physical activities: making up as required for losses of energy, at a congestion (read — an inactive way of life) give rise to obesity. In broad understanding mean all fats by triglycerides.
Classification by aggregate state
As well as any substances, fats can accept various state. This ability became a basis for one more their gradation.
Solid substances
In their structure there are saturated fatty acids, main of which it is considered carbonic. Here all animal fats belong — we will remember the same fat, its consistence and temperature of melting. An exception is unless cod-liver oil.
Important! Are carried to number of saturated acids amber and oxalic, glutaric and low-new (apple). All of them are considered as bibasic.
Liquid substances
They are vegetable oils. In their structure residues of nonlimiting, that is nonsaturated acids appear. Having got to water, form an emulsion which well gets into cages, thereby strengthening walls of bodies (first of all, gastrointestinal and blood systems).
Here too there are exceptions in the form of coconut oil or cocoa which in normal conditions remain firm.
Mixed
These are animal fats which molecules contain both saturated, and nonlimiting acids. Depending on temperature, can change the look: from solid bar at low indicators to liquid (that is visible during long stay in heat).
Whether you know? Formic acid was for the first time received in 1670 by John Ray's efforts. Without philosophizing crafty, the Englishman simply took and heated the ants placed in a distillation flask.
Striking example — the house cow oil sated with glitseridny forms of palmitic, stearin and olein acids.
What fatty acids happen
Division and among fatty acids remains. In its basis — various nature of interaction of fat molecules with hydrogen atoms.
Saturated
The molecule of fatty acid is completely covered with hydrogen atoms. Such structure is inherent in products with the high content of cholesterol.
At the room temperature they keep hardness. Among them:
- all types of meat and bird (animal fats);
- milk, cream and products on their basis — cheeses, butter etc.;
- so-called solid tropical oils (palm, coconut);
- margarine and products, similar to it, as a part of which there are hydrogenated fats.
It will be useful for you to esteem about saturated fatty acids, the main products sources of these acids and also, about the main biological functions of lipids.
Nonsaturated
At such acids a carbon chain and a molecule are partially free from hydrogen influence that affects their structure and properties.
Here it is possible to allocate two types of connections:
- Monounsaturated. One site of a molecule does without hydrogen participation. Products with their contents at the room temperature remain liquid, and when cooling slightly harden. This olive oil, olives and avocado and also hazelnuts, almonds (and the liquid which is squeezed out of them).
- Polyunsaturated — between atoms of carbon are available double sheaves. Irreplaceable acids which the organism is not able to produce belong to this group. It is the Omega-3 (linolenic) and the Omega-6 (linoleic acid). There is a lot of them in fish and seafood, soybeans and cabbage. It is possible to add sunflower and soy oils to this row though does not concede them also more rare corn.
Important! Biochemists allocate still a number of fatty acids with a long carbon chain. For example, fish and seafood, except others, contain DGK (dokozahexayenovy) and EPK (eykozapentayenovy) of acid.
Certain essentsialny acids also are often mentioned in scientific works and reference books. It is one more name of the irreplaceable connections necessary for health.
Fats: advantage or harm
All substances which are produced in an organism or get to it together with food, help it to cope with loadings. But all well moderately — the excessive abundance even of one of such components can start failures in work of vitals. Therefore it is important to know what will be useful and what it is better to refuse.
Harmful
Saturated fats, cholesterol and transfats belong to their number. Saturated fat is dangerous just owing to the structure. Those who saw them in a powerful microscope will confirm that such substances are in appearance similar to a tangled thread with several knots.
Of course, such education has much more chances to cork vessels or arteries that is fraught with heart diseases. And than nasyshchenny fat — especially is probable such scenario.
Many had a question: and how to be if this molecular nature is inherent in all animal products. But nutritionists calm: you should not refuse favourite dairy or meat dishes. It is enough to pick up the least fat of them.
Cholesterol which because of the prevalence plays a double role. Biologists allocate from this weight two groups — productive cholesterol (dense lipoproteida) and harmful, presented by similar substance with a smaller density. The first come to an organism at meal time and are split on small components, and the second participate in blood circulation. These two groups are practically not crossed.
Blood cholesterol is produced by a liver from the saturated fats which got to this body. If constantly to eat dense products with high content of animal fat, more and more cholesterol which can bring the matter to serious diseases over time will come to vessels. Among them — a myocardial infarction, atherosclerosis, stenocardia and even a stroke.
Whether you know? The first consignment of pure cholesterol was received in 1789 — the minister of education of that time of France Antawn Furkrua laid a hand to it.
Separate subject — transfats. They are received artificially, transferring nonsaturated substances to saturated. Heating and addition to molecules of atoms of hydrogen are for this purpose used. Quite so liquid oils turn into firm (the same margarine). Producers go on such step for the sake of extension of an expiration date. Look at issue date of chips, crackers, croutons or pastries — at them there are transfats. Harm from them is obvious: increase in level of cholesterol and accumulation of an excess fat layer very famous for all. But there is more to come: similar having a snack provokes the increased insulin emission.
Useful
The top substances which are well influencing an organism are acids from the Omega row with indexes 3, 6 and 9. The omega-3 without effort gets to a cellular layer, strengthens its structure and strengthens work of cages. These fats force down cholesterol level, other hazardous substances and free radicals remove. It turns out that it is full-fledged antioxidant.
Moreover, he removes inflammations, normalizes functions of a brain and a cardiovascular system, joints and eyes. The products rich in such substances are recommended at chronic fatigue, treatment of disorders of central nervous system and also in recovery time after the postponed heart attacks or fractures. The omega-6 is irreplaceable at all — without its participation the organism does not produce E1 prostaglandin which prevents a set of diseases and even slows down processes of aging at the cellular level.
This fat is even more effective than three: it stronger expressed anti-inflammatory action. In medicine it is used for treatment of arthritis, multiple sclerosis and diabetes. Gynecologists know that structures on its basis take off pain at PMS, and cosmetologists appreciate beneficial influence on skin (it becomes smooth and elastic).
Important! The ratio between the Omega-6 and the Omega-3 in a day diet fluctuates between equal shares and a proportion 4:1. The general state of health, weight and age act as the defining factors. So, during rehabilitation emphasis is placed on linoleic acid.
Oleic acid, it is the Omega-9, in many respects forms a cellular membrane, thus affecting functionality of cages and a metabolism in general. Due to soft action this connection is well acquired and improves digestion. Its role is in many respects similar to that which is allocated for already described acids. Though at olein there is also the specialization — she acts as an immunomodulator, improves memory, considerably reduces risk of developing of a hypertension and diabetes and also breast cancer at women.
Promoting production of prostaglandin, the Omega-9 thereby supports work of a smooth muscular layer.
Daily requirement and norm
For definition of daily requirement the simple formula is used: weight is multiplied on coefficient 1.3. The received figure (in grams) will also be considered as day norm. There is one nuance: in the general structure of caloric content about 25% are allocated for fats.
If to speak about concrete indicators, then they will differ depending on gender and age. Therefore we will give the indicators recommended by nutritionists and doctors. Pay attention that the first specifies total daily amount of fats in grams (figures in brackets mean respectively the consumption rate of animal and vegetable substances).
For men
- Young men of 18-25 years: 103 (72, 31);
- Athletes: 145-161 (93-101, 44-48);
- The men occupied with hard physical activity: 145 (102, 43);
- Men of 45-69 years: 76 (49, 27);
- 70 years are more senior: 71 (46, 25).
For women
- Girls of 18-25 years: 90 (62, 28);
- Sportswomen: 113-129 (74-95, 34-39);
- Pregnant women: 103 (72, 31);
- Breastfeeding period: 113 (79, 34);
- Women of middle age: 66 (43, 23);
- Elderly women: 61 (40, 21).
Whether you know? Aged people for certain remember how they in the Soviet gardens and schools without fail gave all liquid cod-liver oil. But in 1970 there was a decree on the ban of this substance, and similar practice was for a long time forgotten. It is considered that pollution of the seas became the reason of so sharp step.
For children
From 6 months to a year to tots give no more than 25 g of fats - it is a limit. It is from 1 year to 1.5 better to adhere to a dose in 48 g, avoiding vegetable elements (as well as too saturated animals).
Division into animal and vegetable ingredients of food comes into force only from 1.5 years:
- 1.5-3 years: 53 (48, 5);
- 3-4: 63 (55, 8);
- 5-6: 72 (61, 11);
- pupils of younger school, 7-10 years: 80 (65, 15);
- 11-13 years: 96 (78, 18);
- seniors of 14-17 years: 93 (73, 20). For girls of the same age the scheme will be a little other — 106 (86, 20).
As you can see, at each age — the need for fats. Let's note that here average figures which can be corrected with a careful eye to the state of health are specified.
Study advantage of vitamins A, B1, B2, B5, B6, B15, C, E, D, D3, N, K, P, F, U for a human body.
Surplus and shortage: symptoms
Accepting any given dose of fats, the organism differently responds to it. The system shortage, as well as continuous overdose, can cause serious problems with health. At the same time, to calculate amount of the fat which got inside sometimes can be difficult (especially if the person eats on the run). And here we are come to the rescue by an organism which gives disturbing signals in the form of concrete symptoms.
Surplus
Have to suggest such signs an idea of glut as:
- violations in work of a GIT. Everything begins with short pandiculations or gripes which become regular over time;
- headaches and weakness that can indicate a hypertension;
- suddenly developed short wind or that is worse, the pricking pain in heart. Quite so development of heart attacks, tachycardia or polytypic strokes begins;
- the pallor of the face and extremities is often noted. It means that blood circulation is a little broken.
Having hardly noticed at least one of these symptoms, allocate time for blood testing for the analysis. Having received interpretation on hands, compare the specified figures to results of the previous test — if serious shift of indicators is noticeable, it is necessary to revise immediately the menu or to receive medical treatment a little.
Important! Similar symptoms are shown far not at once, especially at small overdose: some time an organism kind of gets used to new composition of nutrients.
Special attention should be paid to data about SSE (speed of subsidence of erythrocytes): increase in number in this column obviously indicates the excessive content of cholesterol.
Shortage
Other extreme — deficiency of fats which is noticeable on:
- fast fatigue, constant irritability or attacks of a depression;
- stable absent-mindedness which was not earlier;
- to constant feeling of hunger (even in half an hour after a lunch);
- dryness of skin that is one of symptoms of avitaminosis;
- to deterioration in sight, and without the reasons seen on that;
- to notable joint and ligaments pains which can remind of themselves already at young age;
- to high content of cholesterol.
It is important to know what to do at a gipervitaminoza as avitaminosis is shown and what can lead deficiency of vitamins to.
It should be added two more to these symptoms, let and not so characteristic, but nevertheless perceptible sign. It is about abnormal stabilization of weight and cold sense. In these cases care of the nature of our safety was brightly shown.
The fact is that the size of subcutaneous fat is regulated by an organism — without receiving lipidic additives, it covers their shortage at the expense of a consumption of proteins and carbohydrates. Thus, the fat layer remains almost invariable (as well as weight).
Whether you know? Surprisingly, but fat cages … can live within 10 years after the death of the person! But only on condition that he did not burden himself excessive loadings: in such mode they are burned practically at once.
Lean people feel cold more sharply — it is known by all. Logically, if to go outside in the winter, cells of fatty tissues immediately will begin to generate heat (and it is a direct expense). As a result some complain of continuous freezing that too is a reminder on possible shortage of fat.
From where fats undertake: products sources and pharmaceutical medicines
Not to do much harm to itself, it is desirable to think over the diet, having included the most useful products in the menu and at the same time having avoided mean structures. Let's begin with the most acceptable.
Useful
The following products are considered as leaders in content of well acquired and productive fats:
- fish (salmon, herring, trout, mackerel, tuna, sardine). Ideal option — fresh fish or the pieces preserved in vegetable oil;
- oils — olive and sunflower,