Fat metabolism
definition
As Fat metabolism generally the Absorption, digestion and processing of fats Roger that. We take in fats through food or we build them up ourselves from preliminary stages and use them, for example, to provide energy or to produce important messenger substances in the body.
To Carbohydrates are Fats the most important energy suppliers for our body. Depending on the composition of the food, the amount of carbohydrates, fats and proteins consumed and thus the energy content varies.
function
Fat metabolism begins with the absorption of fats in the intestine. There the fats are broken down and mainly via that Lymphatic system transported into the blood, where they are bound to proteins called so-called Lipoproteins distributed in the body.
Fats are mostly used Energy storage used so that the body is able to provide enough energy at all times, even when there is little food intake.
In addition to the fats ingested through food, fats can also be formed from ingested carbohydrates, which are stored in the body's fat stores.
For the balance between Fat synthesis and fat loss is the hormone insulin vital. Insulin couples the carbohydrate supply in food with the fat synthesis in the body and, if there is a large supply of carbohydrates, it promotes the synthesis and incorporation of fat.
As soon as the stored fats are needed, they are split into smaller components and are therefore available Energy supply to disposal. Of the Fat storage accordingly serves as a reserve and less as a basic supply.
In contrast to Fat burning the carbohydrate burning provides twice as much energy per time, but the energy from the fat burning lasts much longer and fats are unlimited in the body.
However, fats ingested through food have many other functions. For example, they provide preliminary stages for numerous Hormones so-called Steroid hormonessuch as the sex hormones testosterone or estrogen are made from fats.
Furthermore, the body can use sunlight Vitamin D form from fats themselves. In doing so, fats become too cholesterol rebuilt, which acts as a synthesis precursor of vitamin D.
Membranes, which separate cells and cell components in the body from each other, consist of so-called Lipid bilayers. These two membrane layers are also composed of fat components.
Fats are built into the body not only as energy stores, but also as Construction greasewhich is used to cushion some organs. For example, the kidney surrounded by construction fat so that they are cushioned when the body moves jerkily. The same applies to the fat stores in the eye socket, which protect the eye all around.
Lipid metabolism disorder
Disorders of lipid metabolism are shifts in blood lipid levels. These can be increased or decreased.
A distinction must be made between changed values of lipids (triglycerides) and changed values of lipoproteins (transport form of fats in the blood).
Correspondingly, a shift in lipid values can result in increased cholesterol and / or triglyceride values.
Read more on the subject at: Hyperlipidemia
The change in lipoprotein levels can either result in an increased level of LDL (= Low density lipoprotein = "Bad cholesterol") or in low HDL values (= High density lipoprotein = "Good cholesterol").
About 50% of people over 40 in the western world have high cholesterol levels. Elevated levels of lipids in the blood are associated with an increased risk of developing atherosclerosis, coronary artery disease, or other cardiovascular diseases.
Read more on the subject at: Hypercholesterolemia
Studies have shown that increased LDL and total cholesterol levels reduce life expectancy. In contrast, the risk of cardiovascular events is reduced with decreased LDL and increased HDL. Causes for the shift in blood values can be genetic, caused by eating disorders or, for example, occur in the case of diabetes mellitus, alcoholism, obesity or liver disease.
Read more on the subject at: Lipid metabolism disorder. Atheromatosis
How can you stimulate fat metabolism?
Boosting the fat metabolism primarily means using suitable measures to consume fat and thereby the existing fat Reduce fat stores. At the same time, a diet tries to provide little replenishment for fat synthesis, which reduces the total fat content in the body.
However, the metabolism is different depending on the person and thus the rate of metabolism can vary considerably when the same amount of food is consumed.
Lifestyle changes, such as the Change in eating habits, can help speed up fat metabolism.
On the one hand, depending on the diet, it can help to eat less, on the other hand, the choice of food products is crucial.
Much Vegetables, fruits and whole grains stimulate the metabolism. Some foods, such as chilli, also stimulate the metabolism, as it briefly increases body temperature and thus also calorie consumption.
The metabolism is at rest at night, which is why breakfast is a very important meal of the day as it stimulates the metabolism in the morning.
In addition, one should prefer to stimulate fat metabolism several small meals a day take instead of a few large ones. Because the body suddenly receives an excess of nutritious substances when consuming too large amounts of food, which it cannot consume and thus builds them into the fat stores as a reserve.
Furthermore, the intake of Carbohydrates such as pasta or white bread, as these lead to the distribution of insulin in our body.
Among other things, insulin stimulates the synthesis and incorporation of fat into our body.
Much water drinking is also recommended, as water is calorie-free and can satisfy our hunger somewhat. Recommended amounts are two to three liters of water per day.
Other sensible lifestyle changes include reducing Constant stress and lack of sleep. Both affect that Hormone balance in the body. Stress can lead to increased appetite and food cravings, lack of sleep promotes fat build-up and slows down fat metabolism and fat burning. Get enough sleep (seven to nine hours a day) and one regular day-night rhythm also significantly improve fat metabolism.
In order to stimulate the fat metabolism should also be sufficient physical activity and Move be respected.
Fat metabolism and exercise
Sport activity helps the body speed up fat metabolism. Depending on the intensity of the training, the proportion of Fat burning can be maximized. The body has various systems for providing energy, which are used depending on the duration and requirements.
When exercising, carbohydrates are burned first and then fats, which is why Endurance training to burn fats is best suited.
Our muscles need oxygen in order to burn fat, which is why training in which fat is to be burned is not at the limit of performance, but rather at medium intensity should be operated.
Fat burning only starts after a while, especially in the untrained. In contrast, when exercising, energy is obtained from fats almost at the beginning of the training. So it is recommended at least two to three times a week Do endurance training for at least 30 minutes.
Read more on the subject at: Endurance sports and fat burning
What happens to the fat metabolism during a diet?
At a diet, such as one Low carb diet, the body lacks carbohydrates and it starts to run out of them Sugar reserves used up in the body. Then the body gets its energy mainly from fats, partly also from proteins. Since there are few carbohydrates, the level of insulin in our body drops, which stimulates the breakdown of our fat stores.
The liver is “flooded” with the fatty acids that result from the breakdown of fat and produces so-called ketone bodies, which serve as an energy substitute. The ketone bodies are transported via the blood to those areas of our body where energy is required.
Since that Brain always relies on sugar for energyt is dependent, it must also switch to ketone bodies as an energy substitute when dieting or starving. This transition, during which the brain can cover up to 80% of its energy needs with ketone bodies, can take about two to seven days.
