Nutrients - carbohydrates, proteins, vitamins, fats, microelements, macroelements- Contained in food products. All these nutrients are necessary for a person to carry out all life processes. The nutrient content of the diet is the most important factor for creating diet menus.
In the body of a living person, the oxidation processes of all kinds never stop. nutrients. Oxidation reactions occur with the formation and release of heat, which a person needs to maintain life processes. Thermal energy allows the muscular system to work, which leads us to the conclusion that the harder the physical work, the more food the body requires.
The energy value of foods is determined by calories. The calorie content of foods determines the amount of energy received by the body in the process of assimilation of food.
1 gram of protein in the process of oxidation produces an amount of heat of 4 kcal; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.
Nutrients - proteins.
Protein as a nutrient necessary for the body to maintain metabolism, muscle contraction, nerve irritability, the ability to grow, reproduce, and think. Protein is found in all tissues and fluids of the body and is essential elements. Protein consists of amino acids that determine biological significance one protein or another.
Nonessential amino acids are formed in the human body. Essential amino acids a person receives it from the outside with food, which indicates the need to control the amount of amino acids in food. A lack of even one essential amino acid in food leads to a decrease in the biological value of proteins and can cause protein deficiency, despite a sufficient amount of protein in the diet. The main sources of essential amino acids are fish, meat, milk, cottage cheese, and eggs.
In addition, the body needs vegetable proteins contained in bread, cereals, and vegetables - they provide essential amino acids.
The body of an adult should receive approximately 1 g of protein per 1 kilogram of body weight every day. That is to an ordinary person A person weighing 70 kg needs at least 70 g of protein per day, with 55% of all protein coming from animal sources. If you are doing physical exercise, then the amount of protein should be increased to 2 grams per kilogram per day.
Proteins in proper diet are indispensable to any other elements.
Nutrients - fats.
Fats, as nutritious substances, are one of the main sources of energy for the body, participate in restoration processes, as they are a structural part of cells and their membrane systems, dissolve and help in the absorption of vitamins A, E, D. In addition, fats help in the formation of immunity and preservation of heat in the body .
An insufficient amount of fat in the body causes disturbances in the activity of the central nervous system, changes in the skin, kidneys, and vision.
Fat consists of polyunsaturated fatty acids, lecithin, vitamins A, E. an ordinary person needs about 80-100 grams of fat per day, from which plant origin should be at least 25-30 grams.
Fat from food provides the body with 1/3 of the daily energy value of the diet; There are 37 g of fat per 1000 kcal.
Required amount of fat in: heart, poultry, fish, eggs, liver, butter, cheese, meat, lard, brains, milk. Vegetable fats, which contain less cholesterol, are more important for the body.
Nutrients - carbohydrates.
Carbohydrates,nutrient, are the main source of energy, which brings 50-70% of calories from the entire diet. The required amount of carbohydrates for a person is determined based on his activity and energy consumption.
Per day for an ordinary person who is engaged in mental or easy physical labor requires approximately 300-500 grams of carbohydrates. With increasing physical activity, the daily intake of carbohydrates and calories also increases. For overweight people, the energy intensity of the daily menu can be reduced by the amount of carbohydrates without compromising health.
A lot of carbohydrates are found in bread, cereals, pasta, potatoes, sugar (net carbohydrates). Excess carbohydrates in the body disrupts correct ratio main parts of food, thereby disrupting metabolism.
Nutrients - vitamins.
Vitamins,as nutrients, do not provide energy to the body, but are still the most important nutrients necessary for the body. Vitamins are needed to maintain the vital functions of the body, regulating, directing and accelerating metabolic processes. The body gets almost all vitamins from food and only some can be produced by the body itself.
In winter and spring, hypovitaminosis may occur in the body due to a lack of vitamins in food - fatigue, weakness, apathy increase, and the body's performance and resistance decrease.
All vitamins, in terms of their effect on the body, are interconnected - a deficiency of one of the vitamins leads to disruption of the metabolism of other substances.
All vitamins are divided into 2 groups: water soluble vitamins And fat soluble vitamins.
Fat-soluble vitamins - vitamins A, D, E, K.
Vitamin A- needed for the growth of the body, improving its resistance to infections, maintaining good vision, conditions of the skin and mucous membranes. Vitamin A comes from fish oil, cream, butter, egg yolk, liver, carrots, lettuce, spinach, tomatoes, green peas, apricots, oranges.
Vitamin D- needed for the formation of bone tissue and body growth. A lack of vitamin D leads to poor absorption of Ca and P, which leads to rickets. Vitamin D can be obtained from fish oil, egg yolk, liver, and fish roe. There is still vitamin D in milk and butter, but just a little.
Vitamin K- needed for tissue respiration and normal blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. Vitamin K deficiency occurs due to diseases of the digestive system or intake antibacterial drugs. Vitamin K can be obtained from tomatoes, green parts of plants, spinach, cabbage, and nettles.
Vitamin E (tocopherol) is needed for the activity of the endocrine glands, the metabolism of proteins, carbohydrates, and ensuring intracellular metabolism. Vitamin E has a beneficial effect on the course of pregnancy and fetal development. We get vitamin E from corn, carrots, cabbage, green peas, eggs, meat, fish, olive oil.
Water-soluble vitamins - vitamin C, B vitamins.
Vitamin C (ascorbic acid acid) - needed for the body’s redox processes, carbohydrate and protein metabolism, and increasing the body’s resistance to infections. The fruits of rose hips, black currants, chokeberries, sea buckthorn, gooseberries, citrus fruits, cabbage, potatoes, and leafy vegetables are rich in vitamin C.
Vitamin B group includes 15 water-soluble vitamins that take part in metabolic processes in the body, the process of hematopoiesis, and play an important role in carbohydrate, fat, and water metabolism. B vitamins stimulate growth. You can get B vitamins from brewer's yeast, buckwheat, oatmeal, rye bread, milk, meat, liver, egg yolk, and green parts of plants.
Nutrients - microelements and macroelements.
Nutritious minerals are part of the cells and tissues of the body, participate in various processes metabolism. Macroelements are needed by humans in relatively large quantities: Ca, K, Mg, P, Cl, Na salts. Microelements are needed in small quantities: Fe, Zn, manganese, Cr, I, F.
Iodine can be obtained from seafood; zinc from cereals, yeast, legumes, liver; We get copper and cobalt from beef liver, kidneys, chicken egg yolk, and honey. Berries and fruits contain a lot of potassium, iron, copper, and phosphorus.
The benefits of these elements and their role in the body are difficult to exaggerate. In short, your figure, amount of body fat and well-being depend entirely on what you eat. It should be noted that for convenience they are designated by one word - BZHU.
Food acts as a kind of fuel that keeps us going. in good condition. An excess of this energy leads to obesity, and a deficiency leads to exhaustion and loss of strength. This raises a reasonable question: how much to eat to be in good shape?
It is believed that it is necessary to consume from 1200 to 3500 kcal daily (depending on lifestyle and body composition). When it comes to losing weight, the optimal norm ranges from 1200-1400 kcal. And here the second logical question arises: how to get all the necessary vitamins and elements with such a low calorie content? After all, if every day you eat fish, meat, eggs, cottage cheese, cheese, vegetables, fruits, nuts, honey and cereals, the benefits of which we are all aware of, there is a high risk of very soon turning into a well-fed calf.
That is why the need arose for the correct distribution of food consumed. This allows you to use a limit nutritional value as effectively and efficiently as possible: to lose weight, build muscle, maintain your beauty and improve your well-being.
Previously, only bodybuilders resorted to such a scheme - who else, if not they, needs to constantly monitor their shape and, if necessary, build muscle mass and remove fat in the shortest possible time.
Soon someone decided: why not use this method to model the figure. After all, if used wisely, you can mold anything you want from your body.
Proteins, fats and carbohydrates - sorted into sections
Let's start with the most important and key in this entire system - protein. This is a kind of brick from which our muscle fibers are built, thanks to which we look fit and attractive.
Everyone knows that the main source of this element is food of animal origin, because the favorite delicacy of every athlete is chicken breast, which they eat for breakfast, lunch and dinner.
However, it is also found in foods of plant origin: nuts and legumes, for example. Only the quantity in them is catastrophically small; in order to build even a little muscle, you will have to eat a whole bag of nuts, which is why it is wiser and more rational to choose the same bird. But not just chicken - other products can compete with it.
Where to look for proteins?
As we have already found out, there are two subtypes of proteins. Let's look at their pros and cons.
Animal origin
We are made up of the same amino acids as the animals we eat. In other words: we are what we eat. And the concentration of these amino acids is so high that even steroids cannot always compete with them.
And now about the significant disadvantages for ladies who are always losing weight: here you will find a lot of fat, cholesterol and hormones, which is not very desirable for a slender girl. Plus, they wash away useful microelements from the body and give heavy load to the kidneys and liver. So the structure of the body is not such a useful thing, and a beautiful relief on the outside does not mean at all that everything is as rosy with the internal organs.
As you might guess, the definition refers to products obtained using animals. Including dairy products and eggs.
Plant proteins
And this type is not only easily digestible, but also does not contain cholesterol and other harmful substances. But this is of little use, unfortunately.
The fact is that the richest in protein is soybeans, the opinion of which is still quite controversial. Another option is legumes and nuts. Only in this case, a negligible percentage of amino acids is supported by a monstrous amount of fat. So instead of six-pack abs, you'll end up with rolls of belly fat.
- Lean meat;
- Fish and seafood;
- Cottage cheese;
- Boiled eggs, especially whites;
- Mushrooms;
- Dairy products;
- Low-fat cheeses.
But you will have to forget about such gastronomic excesses as sour cream, butter, cream, lard and ice cream.
Carbohydrates in food
Let's move on to another important group - carbohydrates. It so happened that they were blamed for all mortal sins. Like, because of them we have cellulite, loss of strength, excess weight and irritability. Is it true? Yes, but only partially. As with proteins, it is important to choose the right sources.
What are these carbohydrates and what are they eaten with? This is the firewood we feed to increase endurance and energy for long workouts.
Carbohydrates, in turn, are divided into simple and complex. We are interested in the second option, what is contained in cereals, coarse wheat, bran, legumes and vegetables. But simple carbohydrates do not promise you anything good. Surely your intuition tells you that these are the same cakes, cookies, flour, pasta and sugar that you love so much. Yes, yes, you will have to say goodbye to them, and here’s why:
- They provide energy only for a short period of time - after an hour and a half you will have a strong attack of hunger;
- The calorie content is so high that even an hour-long workout in the gym will not cover them;
- They cause intestinal problems and metabolic disorders;
- As a result regular use– unhealthy skin and bad teeth.
Look for good carbohydrates in cereals, grain breads, vegetables, cereal bars and sprouted grains. Yes, the choice is small, but overweight will not burden your body.
Sources of fats
And finally - fats. If carbohydrates are firewood, then fats are the fuel on which you can last as long as possible. This is the leader in calorie content, there are a monstrous amount of them. However, they are also important. Mainly to strengthen the skin and hair, and also give a feeling of fullness and pleasure. Agree, vegetable salad tastes much better if it is seasoned with a small amount of oil.
You can find them in almost all products. Give preference to vegetable oils, nuts and seeds, but fatty sour cream, lard, yolks and butter are prohibited. This is why diets always say: chicken without skin and beef without lard. After all, fat can cover up all the benefits of meat, especially if you also fry it until golden brown in vegetable oil or lard.
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The optimal ratio of BZHU in the daily diet
It was experimentally proven that the optimal ratio of BJU is 1:1:4. It follows from this that you need to consume about 100 grams daily. protein, 100 gr. fat and 400 grams of carbohydrates. Just don’t rush to rejoice ahead of time! Not only the main products from these lists are subject to counting, but also everything that you consume during the day. After all, in fact, there are fats even in vegetables and fruits.
For example: you decided to eat some protein and ate a boiled egg. It seems to be low in calories, not too filling and not harmful to the body. You wrote down what you ate in the “proteins” column, completely forgetting that one yolk contains a quarter of the normal amount of fat and cholesterol per day! So you should always be on alert and count everything you eat. A BJU ratio table, a notepad, a calculator and a pen will help you with this. By the way, now there are many different counting applications that can save you from all this red tape. Just enter the data into the program, and voila - you get the finished result.
Video: How to calculate BJU for weight loss?
By the way, since we’re talking about vegetables and fruits, you shouldn’t forget about them either, because you need to find vitamins and minerals somewhere for normal functioning body. That's why they should be one of the most important components on your table. Despite the fact that they consist mainly only of water.
Even a slight deviation from the given formula can introduce an imbalance in digestion. For example, you will begin to abuse carbohydrates, which will lead to an increase in blood sugar levels, and, as a result, your metabolism will slow down. As a result, everything eaten will be deposited on the sides.
That's all! Don’t be afraid of the complex system of counting and selecting dishes - over time you will get used to it, and your efforts will pay off, because you will know what products to consume and why they are needed. You will become the owner of a beautiful figure, while you will not constantly be on strict diets and limit yourself in everything.
We will consider proteins, fats, carbohydrates and all other nutrients from the point of view of nutrition for a person leading an active lifestyle, i.e. exercising regularly. We would like to convey something new to you, rather than list already well-known truths. But we cannot omit some basic things because it will not be clear what comes from where. And we begin our story about protein - the most controversial and underrated nutrient.
Protein
From school we know the phrase that “life is the way of existence of protein bodies.” Those. You and I are those same protein bodies. Our hair, nails, skin, internal organs and muscles are all made from protein. Thus, protein is the main construction material our body. Unlike fats and carbohydrates, it is not formed from other substances and does not accumulate in the body. But protein is not only the building material of cells, tissues and organs. It serves as the basis for the creation of enzymes, hormones and other compounds. Of particular note is the enzyme glutathione, which has a detoxifying effect and is the most abundant antioxidant in the human body and perhaps the most important. Not only glucose, but also proteins are food for the brain. They supply amino acids to neurotransmitters that carry out nerve impulses into the human brain. Those. The importance of protein for the human body is difficult to overestimate.
Amino acids
Our body cannot use foreign protein to build its own cells. During the digestion process, proteins are broken down into their constituent amino acids, which are then used for the synthesis of human proteins. All amino acids are divided into replaceable ones, i.e. which can be synthesized by the body itself, and essential, which are not formed in the body and must be supplied with food. The ideal protein from the point of view of amino acid content and ratio is egg and milk protein. Plant proteins that are deficient in essential amino acids are far from ideal. The exception is soya beans. Therefore, it is very important for vegetarians to properly mix proteins from different plant sources that are deficient in various amino acids in order to create a relatively “healthy” diet.
How much do you need?
This is the most main question. Chronic failure protein in the diet leads to muscular dystrophy, anemia, decreased immunity. And excess is harmful, because... leads to overload of the liver and kidneys with breakdown products (purines and ketones). So how much is needed? The answer to this question is: your protein intake should be ADEQUATE for your gender, age, physical activity and your goals. For example, a young woman whose goal is to build a beautiful figure and get rid of excess fat should consume from 1.6 to 2.2 grams of protein per kg. own weight. Naturally, such an amount of protein should be caused by the training process, and not just by the desire to “lose weight by summer.” Then almost all the protein will be utilized in working muscles, because the speed of its conversion will increase. And its toxic effect will be neutralized. In addition, the body easily adapts to increased protein intake.
Conclusion
A healthy diet for an exerciser involves including protein in every meal. And these techniques should be at least 5-6. The source of protein should be lean beef, chicken breasts (without skin), turkey, fish, eggs, low-fat milk and dairy products, 17% cheese, legumes, soy (especially for women over 45), protein shakes.
Carbohydrates
If proteins are the building material, the “bricks” from which our body is built, then these are the builders who build everything. Carbohydrates are the main supplier of energy to our body, and in the most easily accessible form. In combination with proteins, they form some hormones and enzymes, as well as biologically important compounds. Carbohydrates are divided into simple and complex, digestible and indigestible. Simple carbohydrates include monosaccharides (glucose, galactose, fructose), consisting of one type of sugar; and disaccharides (sucrose, maltose, lactose), containing 2 types of sugars. And complex carbohydrates include polysaccharides (starch, glycogen, fiber and pectin), consisting of more than two sugars. What is important for us is the fact that simple carbohydrates, which do not require long digestion, are quickly absorbed into the blood and replenish the body’s energy needs. But if these needs are not present in the body, then more than 30% of carbohydrates can be converted into fats, as a reserve fuel. This is why simple carbohydrates should be consumed before training and immediately after. Then their energy will go to replenish the body’s costs and will not create any threat to the waist. And under no circumstances should you consume simple carbohydrates with fat (for example, cake) and especially at night, when energy needs are minimal. The fact is that when absorbed, simple carbohydrates increase blood sugar levels, to which the pancreas reacts by releasing insulin, a transport hormone that directly transports fat and excess sugars into fat depots. Do we need it? Complex carbohydrates are another matter. They take a long time to digest, which means they do not provoke an immediate release of insulin. On the contrary, they slowly energize the entire body. Therefore, complex carbohydrates are our choice. We can find them in cereals, brown rice, pasta from durum varieties wheat, grain bread, vegetables and legumes, boiled new potatoes.
Fats
Fats are energy concentrates (they are more than twice as high in calories as proteins and carbohydrates). In the body, fats serve for energy storage, thermal insulation, participate in water metabolism, ensure the transport of fat-soluble vitamins A, E, D, K, are part of cells and are used by the body to build cell membranes. All are divided into two large groups - saturated and unsaturated. Saturated fats are solid animal fats. At body temperature, saturated fats soften, but do not melt, and therefore can accumulate on the inner wall of blood vessels, leading to the formation of atherosclerotic plaques. Unsaturated fats, in turn, are divided into two subgroups - monounsaturated and polyunsaturated. Monounsaturated fats are found primarily in olive oil, avocado, olives. And in polyunsaturated fats, one should also distinguish between Omega-6 (sunflower, corn, soybean oils, nuts and seeds) and Omega-3 (fish, fish fat, flaxseed oil, walnut oil, wheat germ oil). It is important to note that Omega-3 fatty acids are essential, i.e. they are not synthesized by the body (similar to essential amino acids) and must be regularly supplied to the body with food. There are also fats obtained from vegetable fats by hydrogenation, the so-called trans fats. Hydrogenated oils, margarines, as well as confectionery products based on them (cookies, cakes, waffles, chips, etc.) affect fat metabolism. As a result, the level of “bad” cholesterol increases and the content of “good” cholesterol decreases. Evidence is accumulating that trans fats have harmful effects on the growth of the fetus and newborns, deteriorate the quality of breast milk in nursing mothers, and negatively affect the immune system.
Conclusion
A healthy diet involves a complete avoidance of trans fats and almost complete avoidance of direct consumption of saturated (animal) fats. We get them in sufficient quantities in hidden form (in the same olive or sunflower oils, as well as in dairy and meat products). Be sure to consume daily essential Omega-3 fats in the form of fish oil and flaxseed oil. And then you will become slim, and your skin and hair will thank you.
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So that we can stay healthy, strong, mentally and physical activity for as long as possible, our diet should be correct and balanced. Proper nutrition– these are proteins, fats and carbohydrates taken into account when preparing the diet and received by the body in sufficient quantities.
Animal fats
What is known about fats of animal origin is that they take a long time to digest in the stomach, are not exposed to enzymes, and do not oxidize. As a result, they are eliminated from the body much more slowly than vegetable fats, and thereby additionally load the liver. However, the body tolerates milk fats much easier; they are more beneficial than fats obtained from meat. Animal fats should be consumed two times less than vegetable fats, but even this amount can be abandoned.
Animal fats are harmful to our body. They provoke diseases of the heart and blood vessels and lead to atherosclerosis.
Excessive consumption of animal fat, according to many scientists, is a prerequisite for the occurrence of certain cancers.
Just as there are essential amino acids, there are also essential fats that our bodies cannot produce on their own. They must come with food. For example, Omega-3 fatty acids are found in foods such as walnuts, sprouted wheat oil, and fish oil. Yes, proper nutrition includes carbohydrates and proteins, but fats cannot be excluded from this list. You just have to remember that not all fats are good for our body.
Carbohydrates
It is these organic substances that are necessary for the complete, correct and healthy functioning of our muscles. Some carbohydrates act as cellular receptors. By breaking down glucose, one of the essential carbohydrates, our body receives energy. Carbohydrates provide us with B vitamins and supply antioxidants and minerals to the blood. If an excess amount of carbohydrates enters the body, the blood glucose level can rise sharply. It, in turn, is processed by the body into fat - and this already leads to its excessive accumulation on the waist, hips and abdomen. But the benefits of carbohydrates are much greater than the harm. And their lack in the body can lead to serious health problems.
Consequences of a lack of carbohydrates
The amount of glycogen in the liver decreases, and this leads to the accumulation of fat in it and is fraught with fatty degeneration of the liver itself. This condition of the liver is called fatty hepatosis, and in a neglected state it can even cause cirrhosis and hepatitis. If, with a lack of carbohydrates, the protein metabolism, then the body will begin to receive energy mainly from fats. As a result, substances formed during the breakdown of fat accumulate in the body, and an acidotic crisis may occur: you will feel weak, you may feel dizzy or have a headache, nausea and bad smell acetone from the mouth.
With a lack of glucose, a person may experience drowsiness and even lose consciousness if the glucose deficiency is too great.
In order for the body to receive the optimal amount of carbohydrates, you need to eat several times a day, but the portions should be small.
First of all, choose foods containing complex carbohydrates: these are dishes made from vegetables and various whole grains. Simple carbohydrates (sweets, cakes, sweet pastries) are not so healthy and are even harmful to the body.
Types of carbohydrates
All carbohydrates are divided into simple and complex. Complex carbohydrates, called polysaccharides, provide the body not only with calories (read also), but also with many nutrients. They are processed more slowly by the body, and, therefore, the release of sugar into the blood occurs gradually, and not abruptly - as is the case with simple carbohydrates. Complex carbohydrates give us useful energy and do not leave fat reserves.
Polysaccharides include the following carbohydrates:
- Starch is a source of energy. It is found in potatoes, as well as various grains and legumes. Despite the fact that starch can cause obesity, a lack of this carbohydrate leads to muscle atrophy.
- Glycogen is a store of muscle energy that the body can access quickly and easily.
- Insulin is a polysaccharide composed of fructose monosaccharide molecules. Participates in almost all metabolic processes in our body.
- Cellulose is a polysaccharide that comes from green vegetables such as lettuce, cabbage, and cucumbers. It is needed to normalize digestion.
Simple carbohydrates are disaccharides and also monosaccharides. The latter include the following carbohydrates.
- Glucose is the main energy source for our body. It is found in many fruits and is part of honey.
- Fructose is the sweetest of all carbohydrates and is also called fruit sugar. It is very useful for diabetics because it does not require insulin for its absorption. Found in many sweet fruits and honey.
- Galactose is a carbohydrate that does not exist in pure form. He is one of the components lactose.
Disaccharides.
- Sucrose is a disaccharide consisting of two separate monosaccharides, fructose and glucose. It promotes the release of insulin into the blood
- Maltose is a disaccharide consisting of two glucose carbohydrate molecules. Once in the body, it is broken down into simple components, that is, in fact, it becomes glucose.
- Lactose is milk sugar, which contains galactose and glucose. Our body can obtain lactose from milk, cheese, and cottage cheese.
conclusions
From all of the above, we can confidently conclude that proper nutrition consists of proteins, fats and carbohydrates entering our body in reasonable and proportional quantities. None of these components should be completely excluded from the diet, otherwise this will lead to difficulties with health and well-being. Don't forget about vitamins, as well as some minerals and trace elements. Eat more fresh vegetables and fruits. Also, you can’t get too carried away with protein and fatty foods, or lean on carbohydrates in the form of cakes, buns and sweets. Let's follow the golden rule - everything is good in moderation!
Food supplies the human body with the energy it needs for full functioning. And it is thanks to regular nutrition and the complex physical and chemical reactions it produces (which is popularly called metabolism or metabolism) that life is maintained. Food contains many nutrients, without which any growth, development and functioning of the body would be impossible. We will talk about these nutrients in the second lesson.
Below we will consider:
We will also explain the value of each substance.
Squirrels
Proteins are the main building material for the body and the basis of its cells and tissues. About 20% of them make up the human body and more than 50% are cells. The body cannot store proteins in tissues “for later”, which is why it is required that they be supplied with food daily.
Proteins contain essential amino acids that are not synthesized in the human body - these are arginine, histidine, threonine, phenylalanine, valine, isoleucine, leucine, methionine, lysine and tryptophan. Proteins can have different biological value, which depends on the quantity and what amino acids they contain, what is the ratio of essential and non-essential amino acids, and what is their digestibility in the gastrointestinal tract.
As a rule, proteins of animal origin have greater biological value. For example, eggs, liver, meat and milk boast an optimal ratio of essential acids. And they are absorbed by 97.%, while vegetable proteins are absorbed only by 83-85%, because products of plant origin contain a large number of indigestible (ballast) substances.
Plant foods generally contain low amounts of protein and are deficient in methionine, lysine and tryptophan. Only legumes (such as soybeans, beans and peas) are released high content protein (from 24% to 45%). 20% of the protein is present in nuts and sunflower seeds. In terms of amino acid composition, rye, rice and soy proteins are close to animal proteins.
The body's need for protein is determined by a person's age, gender, character labor activity, national characteristics nutrition and the climatic conditions in which he lives. Typically adults who are not actively involved physical work, should take protein per day at a rate of slightly less than 1 g per 1 kg of body weight. Food protein should provide 1/6 by weight and 10-13% of the body's total energy requirement, and 55% of the recommended protein intake should be of animal origin. If a child or adult is engaged in physical labor, his need for protein increases.
Fats
Edible fats are esters of higher fatty acids and glycerol. Fatty acid esters have an even number of carbon atoms, and the fatty acids themselves are divided into two large groups - saturated and unsaturated fats. The first is rich in solid animal fats (there can be up to 50% of the total mass), and the second - liquid oils and seafood (many oils, such as olive, flaxseed, corn and sunflower oils, can contain up to 90% unsaturated fat). In the human body, the normal fat content is 10-20%, but in cases of violations fat metabolism this figure can increase up to 50%.
Fats and fat-like substances make up cell membranes and sheaths of nerve fibers, take part in the synthesis of vitamins, hormones and bile acids. Fat deposits, in turn, are considered the body's energy reserve. The energy value of fats is more than 2 times higher than the value of carbohydrates and proteins. When 1 g of fat is oxidized, 9 kcal of energy is released.
Adults should consume from 80 to 100 g of fat per day, which provides up to 35% of the total energy value of the diet. Linoleic and linolenic fatty acids are essential (not synthesized in the body) and must be taken with food. They are found in the fat of a number of fish and marine mammals, nuts and vegetable oils. Together with other higher unsaturated fatty acids they prevent the development of atherosclerosis and make the body more resistant to infectious diseases.
As for the nutritional value of fats, it is determined by the presence of essential fatty acids, the presence of vitamins A, E and D, their absorption and digestibility. The maximum biological value is inherent in fats with linoleic and other higher unsaturated acids. How well fat is absorbed depends on its melting temperature: if it is below body temperature, then fats are absorbed by 97-98%, and if the melting temperature is 50-60°C, then they will be absorbed by only 70-80%.
Along with food, fat-like substances such as fat-soluble vitamins, phospholipids and sterols also enter the body. The best known of the sterols is cholesterol, which is found in foods of animal origin. But it can also be synthesized in the body by intermediate products of fat and carbohydrate metabolism.
Cholesterol is a source of hormones and bile acids, plus a precursor to vitamin D3. Once in the blood and bile, cholesterol remains in them as colloidal solution, formed due to interaction with phosphatides, unsaturated fatty acids and proteins. When the metabolism of these substances is impaired (or there is a deficiency), cholesterol turns into small crystals that settle on the walls blood vessels and bile ducts, which is why atherosclerosis develops and gallstones form.
Carbohydrates
IN food products carbohydrates are contained in the form of glucose and fructose (monosaccharides), lactose and sucrose (oligosaccharides), pectin substances, fiber, glycogen and starch (polysaccharides). Carbohydrates are the main source of energy for humans: the oxidation of just 1 g of carbohydrates releases 4 kcal.
For a person not engaged in physical work, the average need for carbohydrates is 400-500 g per day, 2/3 of the daily diet in weight terms and 60% in caloric terms. If a person actively works physically, the norm becomes higher.
When choosing food, it is best to opt for polysaccharides, i.e. on products containing pectin, glycogen, starch, etc., and, if possible, avoid oligo-monosaccharides - products containing lactose, fructose, glucose, sucrose, etc. Polysaccharides are digested more slowly, and the dynamics of the concentration of glucose (the final product of digestion) in body fluids is much more favorable for subsequent metabolism. It is also important that polysaccharides do not taste sweet, which reduces the likelihood of their increased consumption.
The disaccharide lactose can be found in abundance in milk and dairy products. But plants are rightfully considered the main supplier of carbohydrates to the body, because. their percentage in them is 80-90% of dry mass. Plant foods also contain many indigestible and indigestible polysaccharides such as cellulose. You need to know that thanks to coarse fiber indigestible food, intestinal motility is stimulated, a number of catabolites (even toxic) located in the large intestine are absorbed, cholesterol is eliminated, and nutrients are supplied beneficial bacteria intestines. On average, an adult should consume 25 grams of carbohydrates per day.
Vitamins
Vitamins are essential nutrients (nutrients) organic origin and very different chemical structures. They are needed for proper metabolism in the human body. Their daily norm It is customary to measure it in mg (milligrams) and mcg (micrograms), and it depends, as before, on the person’s age, gender, nature of work and state of health.
Vitamins are water-soluble (B vitamins and vitamin C) and fat-soluble (vitamins A, D, E, K):
- Almost all B vitamins are found in egg white, yeast, liver, legumes and outer parts of grains.
- Vitamin C ( ascorbic acid) is found in green parts of plants, berries, vegetables, citrus fruits and other fruits, in particular sour ones, as well as in kidneys and liver.
- Only products of animal origin are rich in vitamin A - cheeses, sturgeon caviar, cod liver, cattle liver, butter. Plus, it is synthesized in the body through provitamin A (carotene), found in orange-colored fruits, berries and vegetables.
- Sources of vitamin D include cod liver oil, fish roe, milk fats and liver. The synthesis of this vitamin occurs due to exposure to ultraviolet radiation.
- Vitamin E is found in green leafy vegetables, egg yolks and vegetable oils.
- The body is supplied with vitamin K by liver, potatoes, tomatoes and leafy vegetables.
Fresh vegetables retain vitamins best, so it is recommended to eat them as often as possible. If you stew and cook them, the vitamin content will decrease. And if you make sourdough or quickly freeze vegetables, the vitamins will be retained in the vegetables for a long time.
The importance of vitamins for humans is very great. It is expressed in the fact that vitamins serve as a component that is needed for the proper functioning of enzymes; They take part in metabolic processes, help the body grow and develop, and strengthen the immune system. With a lack of vitamins, the mechanisms of the nervous system and visual apparatus, skin problems, vitamin deficiency and hypovitaminosis appear, weakens immune status etc. You need to remember that the most deficient vitamins (especially during winter and early spring) are vitamins A, B1, B2 and C.
Minerals
Minerals are components of tissues and organs, which explains their enormous role in the physical and chemical processes occurring in the body. Some minerals are found in cells, while others are found in tissue fluid, lymph and blood (where minerals are suspended in the form of ions).
The most important for the functioning of the body are sulfur, chlorine, phosphorus, potassium, magnesium and calcium. These elements help the body build tissues and cells, and also provide functions of the central nervous system, muscles and heart. In addition, they neutralize harmful acids - metabolic products.
Calcium is a building material for bone tissue, and it is especially necessary for children whose skeleton is at the stage of formation. Calcium enters the body with vegetables, fruits and dairy products.
Phosphorus is no less important because also participates in the structure of bones, and more than half of all available phosphorus is found in the bones. If there is enough phosphorus in the body, there will always be normal carbohydrate metabolism and strong nervous system. Phosphorus is found in legumes, grains, fish, milk and meat.
Naturally, the body needs magnesium, bromine, iodine, zinc, cobalt, fluorine and other microelements (we will talk more about them, as well as vitamins, in the next lesson), which are contained in food products in minimal amounts (less than 1 mg per 1% ). Many enzymes, hormones, vitamins consist of them; they most directly affect the development of the body and metabolism.
A deficiency of any microelement in the body causes specific diseases, such as tooth decay (lack of fluoride), severe anemia (lack of copper or cobalt), endemic goiter(iodine deficiency) and others. Special attention care must be taken to ensure that the children's body. If up to 2 months they are supplied sufficiently with mother’s milk, then at the 3rd month you need to add them to the juices of vegetables, fruits and berries. Starting from the 5th month, it is necessary to provide complementary foods with minerals (oat and buckwheat porridge, meat, eggs, fruits and vegetables).
Water
Water and minerals dissolved in it serve as the basis internal environment The body is the main part of tissue fluid, lymph and plasma. Not a single vital process occurring in the body (especially thermoregulatory and enzymatic processes) is possible without sufficient quantity water.
Water metabolism is affected by parameters such as humidity and ambient temperature, diet, and even behavior and clothing. An adult should provide his body with approximately 2-3 liters of fluid. Men are recommended to drink about 3 liters, and women - about 2.3 liters, and more than half of this amount should be clean drinking water.
Calculation of energy costs
To maintain each process occurring in the body, a certain amount of energy is spent, provided by food intake. Energy intake and expenditure are expressed in heat units called calories. A kilocalorie is equal to the amount of heat required to increase the temperature of 1 liter of water by 1°.
The average combustion rates of substances contained in food are as follows:
- 1 g protein = 4.1 kcal
- 1 g fat = 9.3 kcal
- 1 g carbohydrates = 4.1 kcal
Energy for basic energy metabolism is the minimum amount of calories that is needed to meet the body's needs in a state of nervous and muscular rest. If a person works mentally or physically, energy exchange increases and the amount of nutrients he needs increases.
When the human body is under extreme conditions, for example, if it is starving, the necessary energy can come from internal structures and reserves (this process is called endogenous nutrition). A person's energy requirement, based on daily energy consumption, is from 1700 to 5000 kcal (sometimes more). This indicator depends on the person’s gender, age, lifestyle and characteristics of work activity.
As we already know, among the nutrients in food there are fats, carbohydrates, proteins (proteins), minerals and vitamins. In terms of caloric content, the daily diet should correspond to daily energy consumption, and metabolism and energy consumption at home and at work should be taken into account. Approximate daily calorie intake if minimum daily requirements are met physical exercise, is calculated by multiplying normal weight (in kg) by 30 cal for women and 33 cal for men. Proteins, fats and carbohydrates should be in a ratio of 1:1:4. In addition, the quality of the diet also plays a role, which depends on the tastes, habits and amount of excess body weight of each individual person.
In most cases, nutritionists recommend using standard calorie diets (they provide the body with 2200-2700 kcal). But the diet should include different foods - both in calorie content and quality. You should always be aware of the “empty” calories contained in bread, pasta based on white refined flour, white sugar, cookies, cakes and other sweets, sugary soft drinks and alcohol.
Each person must choose a diet that will provide him with the necessary amount of energy. It is important to ensure that as little harmful substances and “empty” calories enter the body as possible, and also to monitor your body weight. People who are obese or, conversely, extremely thin, should contact specialists who will help them choose the right diet for every day.
In order to correctly decide on food, as well as to know how many calories are in a particular product, it is customary to use special tables. Below you will find three such tables - for soft drinks, alcohol and the most common food items.
Using the tables couldn't be easier - all drinks and foods are grouped and arranged in alphabetical order. Opposite each drink or product there are columns that indicate the content of the necessary substances and the number of calories (based on 100 g of a particular product). Based on these tables, it is very convenient to create your own diet.
Table 1 (Soft drinks)
|
NAME |
PROTEINS |
FATS |
CARBOHYDRATES |
KKAL |
|
Apricot juice |
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Pineapple juice |
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Grape juice |
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Cherry juice |
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Cocoa with milk |
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Bread kvass |
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Coffee with milk |
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Lemon juice |
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Peach juice |
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Non-alcoholic beer |
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Black tea without sugar |
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Black tea with lemon and sugar (2 tsp) |
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Black tea with condensed milk (2 tsp) |
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|
Energy drink |
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|
Apple juice |
Table 2 (Alcohol)
|
NAME |
PROTEINS |
FATS |
CARBOHYDRATES |
KKAL |
|
Dry wine |
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|
Semi-dry wine |
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Dessert wine |
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Semi-sweet wine |
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Table wine |
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Dark beer |
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Port wine |
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|
Champagne |
Table 3 (Food)
|
NAME |
PROTEINS |
FATS |
CARBOHYDRATES |
KKAL |
|
Apricots |
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|
Quince |
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|
Cherry plum |
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A pineapple |
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Orange |
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Peanut |
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Watermelons |
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Eggplant |
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|
Bananas |
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Mutton |
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Baranki |
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|
Beans |
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|
Cowberry |
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Brynza |
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Swede |
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Gobies |
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|
Waffles with fat-containing fillings |
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Waffles with fruit fillings |
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|
Ham |
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|
Grape |
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|
Cherry |
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|
Cherry |
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Beef udder |
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|
Hercules |
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Beef |
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Beef stew |
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Blueberry |
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Pink salmon |
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|
Peas |
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Whole peas |
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Green peas |
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Pomegranate |
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|
Grapefruit |
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|
Fresh porcini mushrooms |
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Dried porcini mushrooms |
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Fresh boletus mushrooms |
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Fresh boletus mushrooms |
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Fresh russula mushrooms |
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|
Raw smoked brisket |
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|
Pear |
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|
Pear |
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Goose |
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Fruit dragee |
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Blackberry |
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|
Rendered animal fat |
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Tourist breakfast (beef) |
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Tourist breakfast (pork) |
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Green bean(pod) |
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Marshmallow |
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Raisin |
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Chum salmon caviar granular |
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Breakout bream caviar |
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Pollock caviar, punched |
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Sturgeon caviar granular |
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Sturgeon caviar, punched |
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|
Turkey |
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|
Figs |
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|
Iris |
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|
Natural yogurt (1.5% fat) |
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|
Zucchini |
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Squid |
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|
Flounder |
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|
White cabbage |
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Cauliflower |
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Caramel |
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|
crucian carp |
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|
Carp |
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Potato |
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Chum salmon |
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|
Full fat kefir |
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Low-fat kefir |
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Dogwood |
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Strawberry wild-strawberry |
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Cranberry |
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|
Boiled sausage Doctorskaya |
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Boiled sausage Lyubitelskaya |
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Boiled milk sausage |
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Boiled sausage Separate |
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Boiled veal sausage |
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Boiled-smoked sausage Lyubitelskaya |
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Cooked-smoked sausage Servelat |
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Semi-smoked Krakow sausage |
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Semi-smoked Minsk sausage |
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Half-smoked sausage Poltavskaya |
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Half-smoked Ukrainian sausage |
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Uncooked smoked sausage Lyubitelskaya |
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Raw smoked sausage Moscow |
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Sausage mince |
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|
horsemeat |
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|
Chocolate candies |
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|
Raw smoked loin |
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|
Smelt |
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|
Crab |
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|
Shrimps |
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|
Rabbit |
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|
Buckwheat |
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|
Corn grits |
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|
Semolina |
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|
Oatmeal |
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|
Pearl barley |
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|
Wheat groats |
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|
Barley groats |
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|
Gooseberry |
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|
Dried apricots |
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|
Chickens |
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|
Icy |
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|
Lemon |
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|
Green onion (feather) |
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|
Leek |
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|
Bulb onions |
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|
Mayonnaise |
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|
Pasta |
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|
Macrurus |
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Raspberries |
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Mandarin |
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|
Sandwich margarine |
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|
Milk margarine |
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|
Marmalade |
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|
Vegetable oil |
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|
Butter |
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|
Ghee |
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|
Curd mass |
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|
Almond |
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|
Lamprey |
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|
Pollock |
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|
Beef brains |
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|
capelin |
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|
Milk |
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|
Acidophilus milk |
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|
Condensed milk |
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|
Condensed milk with sugar |
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|
Whole milk powder |
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|
Carrot |
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|
Cloudberry |
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|
Sea kale |
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|
Wheat flour 1st grade |
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|
Wheat flour 2 grades |
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|
Premium wheat flour |
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|
Rye flour |
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|
Navaga |
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|
Burbot |
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|
Marbled notothenia |
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|
Sea buckthorn |
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|
cucumbers |
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|
Sea bass |
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|
River perch |
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|
Olives |
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|
Sturgeon |
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|
Halibut |
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|
Paste |
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|
Sweet green pepper |
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|
Sweet red pepper |
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|
Peaches |
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|
Peaches |
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|
Parsley (greens) |
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|
Parsley (root) |
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|
Lamb liver |
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|
Beef liver |
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|
Pork liver |
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|
Cod liver |
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|
Sponge cake with fruit filling |
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|
Puff pastry with cream |
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|
Puff pastry with fruit filling |
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|
Tomatoes |
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|
Lamb kidneys |
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|
Beef kidneys |
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|
Pork kidneys |
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|
Millet |
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|
Curdled milk |
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|
Gingerbread |
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|
Blue whiting |
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|
Whole wheat |
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|
Millet |
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|
Rhubarb |
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|
Radish |
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|
Radish |
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|
Turnip |
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|
Rye |
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|
Saber fish |
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|
Caspian fisherman |
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|
Red rowan |
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|
Rowan chokeberry |
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|
Ryazhenka |
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|
Carp |
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|
Saira |
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|
Salaka |
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|
Salad |
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|
Beef sausages |
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|
Pork sausages |
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|
Sugar |
||||
|
Beet |
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|
Pork is fatty |
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|
Pork lean |
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|
Pork skinny |
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|
Pork stew |
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|
Butter pastries |
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|
Herring |
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|
Salmon |
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|
sunflower seed |
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|
Lamb heart |
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|
Beef heart |
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|
Pork heart |
||||
|
Mackerel |
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|
Garden plum |
||||
|
Cream 10% fat |
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|
Cream 20% fat |
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|
Sour cream 10% fat |
||||
|
Sour cream 20% fat |
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|
White currant |
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|
Red currants |
||||
|
Black currant |
||||
|
Dairy sausages |
||||
|
Russian sausages |
||||
|
Pork sausages |
||||
|
Horse mackerel |
||||
|
Sterlet |
||||
|
Zander |
||||
|
Wheat crackers |
||||
|
Cream crackers |
||||
|
Protein powder |
||||
|
Dry yolk |
||||
|
Drying |
||||
|
Dutch cheese |
||||
|
Processed cheese |
||||
|
Poshekhonsky cheese |
||||
|
Russian cheese |
||||
|
Swiss cheese |
||||
|
Curd cheeses |
||||
|
Fat cottage cheese |
||||
|
Low-fat cottage cheese |
||||
|
Low-fat cottage cheese |
||||
|
Cottage cheese semi-fat |
||||
|
Fatty veal |
||||
|
Skinny veal |
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|
Oatmeal |
||||
|
Sponge cake with fruit filling |
||||
|
Almond cake |
||||
|
Trepang |
||||
|
Cod |
||||
|
Tuna |
||||
|
coal fish |
||||
|
Acne |
||||
|
Sea eel |
||||
|
Dried apricots |
||||
|
Duck |
||||
|
Beans |
||||
|
Dates |
||||
|
Hazelnut |
||||
|
Sunflower halva |
||||
|
Tahini halva |
||||
|
Wheat bread made from 1st grade flour |
||||
|
Rye bread |
||||
|
Coarse rye bread |
||||
|
Horseradish |
||||
|
Persimmon |
||||
|
Chickens |
||||
|
Cheremsha |
||||
|
Cherries |
||||
|
Blueberry |
||||
|
Prunes |
||||
|
Garlic |
||||
|
Lentils |
||||
|
Mulberry |
||||
|
Fresh rosehip |
||||
|
Dried rose hips |
||||
|
Milk chocolate |
||||
|
Dark chocolate |
||||
|
Pork bacon |
||||
|
Spinach |
||||
|
Sorrel |
||||
|
Pike |
||||
|
Apples |
||||
|
Apples |
||||
|
Beef tongue |
||||
|
Pork tongue |
||||
|
Egg powder |
||||
|
Chicken egg |
||||
|
Quail egg |
In the next lesson, we will look in more detail at microelements and vitamins, find out in what quantities a person needs them, and from what products they can be obtained, and also provide several very useful tables.
Test your knowledge
If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. For each question, only 1 option can be correct. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on completion. Please note that the questions are different each time and the options are mixed.
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