FATS

FATS
A key nutrients and most dense calories nutrients is fat. To human life fat is most crucial as it performs many physiological and hormonal function.

Fat provides us with energy for long period of exercise but exercise intensity have to be lower for oxygen present to burn it. FAT is also an essential sources of energy for reproduction , growth and increased demands on physical activity.

Fat is most calories dense as it yield 9 calories for each gram of fat.
Fats are mainly two types :-
1. stored fat
2. essential fat



STORED FAT

Stored fats are stored beneath our skin in adipose tissues as in a  form of fat cells which is a store house of energy for future use. A little amount of this fat is necessary to protect the organs from injury as it offers a cushioning surface. but excess of it will make you look fatty with loose skin covering your body.



ESSENTIAL FAT

Essential fats are stored in bone marrow, heart, kidney , liver and nervous system. These organ can not function correctly without a certain amount of essential fats.
They are called essential as our body can not produce it on it's own thus we have to supply it through our diet or supplementation.


athlete male needs 6 to 13 % body fat
athlete female needs 12 to 20 % of body fat


Bonus tips :-

1.The body finds fat as the most difficult nutrients to use as energy.The body will only use fat to burn as a last resort and that is why it is difficult to lose.

2.Eat your fats in moderate

3. eat good fats . (unsaturated fats like nuts,seeds , avocado etc)

4.don't eat much of carbohydrate which your body not required as extra amount of carbohydrate is converted to fat by body to use it latter for energy.

visit www.physiqueengineer.in
a must watch video on fish oil (essential fats) https://www.youtube.com/watch?v=OeWcn7DICbc&t=1s

TYPES OF PROTEIN

PROTEIN

As we all know that how  protein is crucial for us to build and repair mussels tissue, it is being very important to know about types of protein and which protein we need the most.

The protein are classified into two category:-
1. complete protein
2. incomplete protein

COMPLETE PROTEIN

Complete protein are those protein food sources that contain all 9 essential amino acids which are :-
leucine, isoleucine,valine,hidtidine,lysine,methionine, phenylaline,threonine and tryptophan.

They are important because they support body growth & repair the damaged tissues ,body must need it for it's maintenance.

Human body can not synthesis these thus we have to consume it from outside as in from  diet or in supplement form hence
human body needs it most.

example are:- eggs , chicken , meat, beef, milk, cheese, yogurt etc


INCOMPLETE PROTEIN 

Incomplete protein are those protein food  source that contain remaining 11 non essential amino acid, they are non essential because body can produce them from other amino acid in itself.

They also help us in body growth & repair.

They are basically plant origins & most of them are derived from plant sources.

example are soybeans, nuts, seeds, lentils , vegetables legumes etc

Dietary fibre

Dietary fibre
It  refers to the indigestible carbohydrates found in fruits , vegetables, grains and nuts. Dietary fibre is not found in meat and diary products.

There is also a functional fibre which consist of non digestible carbohydrates that have beneficial physiological effect.

The total fibre is the some of the dietary fibre and functional fibre .

Manly Fibre is any non-digestible, plant-derived carbohydrate that comes in two forms- 
1.soluble 
2. insoluble.

Both form of fibre are not absorbed into the blood stream and so are excreted from the body.Fiber is a very important part of our daily diet  the body need both of these sources to ensure optimum health & performance . An average adult should take about 15 grams of fibre every day.


Soluble fibre 
 It get mix with water from the food you eat and result in the formation of a gel in the stomach which helps prevent unwanted food components to get absorbed by the body.
Soluble fibres are generally recommended to people suffering from diabetes or high sugar as they dissolve and keep the sugar level under control. 

key point :-
1. soluble in water 
2. forms a gel when mixed with liquid 
3. IT binds fatty acids 
4. Prolong stomach emptying so that sugar is absorbed and released slowly.
5. Helps lower cholesterol levels 
6. Helps regulated blood sugar.

example :- oats, nuts and seed , peas, apple, pears lentils , strawberries etc


 Insoluble fibre
It is known as roughage and their main function is to make the stool bulky which makes it easier to excrete. This type of fiber doesn’t break down in the gut. Skipping your daily dose of fiber may lead to constipation.Insoluble fibres help in losing weight and also maintain the smooth functioning of the gastric system.

key points :-
1. Not soluble in water 
2. Helps to move bulk through the digestive system 
3. Helps intestine balance pH level
4. Promotes regular bowl movement.

example:-whole wheat bread , brown rice, carrots, whole grain cereals etc


* While increasing your fiber intake don’t forget to keep your body well hydrated. Fiber tends to pull water into the intestines which makes it essential to increase your fluid consumption as well.


Dietary fibers have three basic  mechanisms:-
1.bulking
2.viscosity 
3.fermentation.

Different fibers have different effects, suggesting that a variety of dietary fibers contribute to overall health. Some fibers contribute through one  mechanism. Alternatively, many dietary fibers can contribute to health through more than one of these mechanisms.