8 Signs You're Not Eating Enough Fat

随着低脂和无脂肪饮食的普及，脂肪已经遭受了年龄的侵害。然后eating too many saturated fatsisn't a great idea for heart health, fat doesn't deserve the bad rap it gets.

Let's be clear: Fat is not your foe. In fact, the opposite is true: Fat is your friend, a bestie you can't live without. Literally.

注册营养师说：“脂肪是在体内执行多个功能的必不可少的大量营养素。”Amanda Holtzer, RD。这意味着如果您剥夺了自己dietary fats, you can disrupt your bodily systems and harm your health.

那么，如何判断您是否缺少这么重要的宏观？寻找以下标志。

Persistent hunger pangs are a telltale sign that you're slacking in the fat department.

"Fats play a significant role in satiety (aka how full and satisfied you feel)," Holtzer says.

霍尔特说，脂肪减慢了胃排空的原因。她解释说，这意味着您的胃需要更长的时间才能将其含量清空为肠子并消化它们。这会让您感到更长。

因此，如果您要省略脂肪，就很快就会在饭后感到饥饿。

总是筋疲力尽? A famine of fat in your diet may be to blame.

That's because fat supplies your body with energy (read: fuel) in the form of calories. Indeed, "One gram of fat contains 9 calories," Holtzer says. That's more than double the number of calories from a gram of carbs or protein (4 calories each), she adds.

So "if you cut fat from your diet, you're likely削减大量卡路里，这可能导致疲劳感，”霍尔特策说。

如果您的关节感到吱吱作响和胡思乱想，罪魁祸首可能缺乏healthy fatson your plate.

霍尔茨说，这是因为体内的炎症是关节疼痛的主要原因之一。并且确定饮食脂肪的类型— including monounsaturated fats, polyunsaturated fats and omega-3 fatty acids — can help减少炎症她说，并有助于整体改善联合健康。

So, when you exclude fats, your joints don't enjoy these anti-inflammatory, lubricating effects.

不能摇晃嗅探吗？信不信由你，如果您不吃足够的脂肪，它会使您生病。这是因为“不吃足够的饮食脂肪会导致几种微量营养素的缺陷，”霍尔特策说。

原因如下：某些维生素（称为脂溶性维生素）只能与饮食脂肪一起吸收，即您吃的脂肪。因此，如果您没有足够的脂肪，那么您将无法吸收这些营养素。

And without essential vitamins and minerals — which help your body fight illness — you can become more susceptible to sickness, Holtzer says.

Take the fat-solublevitamin Efor example. "Vitamin E is an antioxidant powerhouse in the body and protects our cells from damage," Holtzer says. So, when you don't get enough of it, yourimmune system may weaken, she says.

And long-term, lack of fat can even hinder your overall health. Remember: Healthy fats are anti-inflammatory. So, without them, you may have increased inflammation in your body, Holtzer says. And慢性炎症contributes to many serious medical conditions, such as heart disease, stroke, diabetes and cancer.

If you're feeling less sharp lately, an insufficient fat intake may have something to do with it.

“你知道人脑大约是60％的脂肪吗？”霍尔策说。“因此，有理由认为大脑需要脂肪才能发挥最佳状态。”

Case in point: "饮食高饱和脂肪的饮食（思考：橄榄油，坚果和鳄梨）可以增加乙酰胆碱的产量，乙酰胆碱是一种对学习和记忆保留必不可少的神经递质的产生。”

同样，研究表明，DHA的消耗量增加（特定的omega-3脂肪酸）与心理健康状况的降低有关，例如注意力缺陷障碍（ADD），抑郁症和双相情感障碍。

All this is to say, when your diet lacks healthy fats, it's likely your brain won't function optimally.

缺乏脂肪可能会解释为什么您的皮肤最近看起来不那么柔软柔软。是的，某些脂肪在皮肤功能和外观中起着不可或缺的作用。

例如，“ omega-3和Omega-6脂肪酸是称为类eicosanoids的分子的前体，可显着影响皮肤炎症，” Holtzer说。她补充说：“和多不饱和脂肪（如鲑鱼，核桃和亚麻籽中发现的脂肪）有助于生产和维护皮肤天然油屏障的细胞膜。”

换句话说：如果你想要发光，光滑的皮肤, start eating healthy fats.

If your头发像干草一样干燥否则最近会掉很多东西，缺乏饮食脂肪可能是一个因素。

"Just like the rest of the body, your hair needs certain nutrients to remain strong, and dietary fats in particular are essential for hair health," Holtzer says.

But when you fail to get enough fat, your scalp will feel the effects. That's because "healthy fats can help lubricate the stratum corneum [i.e., the outer most layer of the skin], which promotes scalp hydration and improves hair integrity," Holtzer says.

如果您不吃足够的脂肪，它可能会使您的月经陷入困境。霍尔茨说，这是因为激素失衡可能会发生足够的脂肪时发生。

的确：“脂肪是雌激素和孕酮的基础”，根据女性健康意识基础。So, if you're not eating enough of them, it can affect your regular reproductive cycle, causing irregular or heavy periods, PMS or anovulation (when you don't ovulate during your menstrual cycle).

脂肪在许多身体功能中起关键作用。如果您吃零脂肪的饮食，从长远来看，您将遇到许多负面的健康影响。

维生素缺乏是破坏性多米诺骨牌效应的一个典型例子，当您停止食用脂肪时，它可能会在您的身体中荡漾。

If you don't eat enough fat to properly absorb fat-soluble vitamins — all of which serve essential roles in your overall health — you may experience the following problems:

• Vitamin A deficiency:"Vitamin A她说：“在眼睛中细胞的健康，生长和增殖中起着重要作用。
• Vitamin D deficiency：”Vitamin D骨骼健康是不可或缺的，身体无法有效吸收钙，这是健康骨骼和牙齿的最重要的营养素。，在严重的情况下，它可以发展为骨质疏松症（这种疾病会削弱骨骼）。
• Vitamin E deficiency: As we know, vitamin E is known for its antioxidant properties. "It is essentially our body's army, fighting against damage from free radicals," Holtzer says. In addition to a diminished immune system, a vitamin E deficiency can also cause things like muscle and/or nerve damage, Holtzer says.
• Vitamin K deficiency：”Vitamin K霍尔特说：“对血液凝结至关重要。维生素K的缺乏会导致大量出血并增加瘀伤，”她解释说。

"The dietary reference intake for daily fat is about 20 to 35 percent of total calories," Holtzer says. "If you eat about 2,000 calories per day, this looks like 400 to 700 calories from fat or about 44 to 77 grams," she explains.

但是要清楚：“我们希望从单一和多不饱和脂肪中获取大多数脂肪，并应旨在将饱和脂肪限制在我们日常卡路里的不到10％的脂肪中，” Holtzer说。

Monounsaturated fats include:

• Olive oil
• 杏仁
• Pecans
• 南瓜子

多不饱和脂肪包括：

• 核桃
• 亚麻种子
• 三文鱼
• 鲭鱼

Omega-3 fatty acids include:

• 鳀鱼
• Halibut
• 三文鱼
• 沙丁鱼
• Avocado
• Eggs