Health as such simply cannot be strong if a proper nutrition system is not established. In turn, in order to balance the diet, it is necessary to have some theoretical knowledge about the products and the elements that make them up, this proteins fats carbohydrates. The calorie table, of course, can help, but first you need to figure out what they are and what they are responsible for.
Fats
Like it or not, fats are the main building material for the brain and nerve cells. Despite the fact that they are the main problem in building a good athletic figure. It's just as difficult with fats as it is without them. At the same time, it is necessary to learn how to correctly separate the “good” from the “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good ones are found in, etc.
Squirrels
Proteins are the basis for building tissues and internal organs. There are some amino acids that are produced in our body, but there are also those that can be obtained exclusively from food. For example, only dairy products, eggs and fish contain all the necessary complete proteins that are required for the normal development of the body. Do not forget about those amino acids that are present in legumes, vegetables and whole grains.
Carbohydrates
Only carbohydrates give the body more than half of the necessary vital energy, so it is not possible to refuse them, but at the same time it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that these are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are not uncommon. But if you want to treat yourself to sweet foods, you need to replace them with lactose and fructose. They will not only saturate the body, but will not cause mood swings.
Slow carbs
The main carbohydrates that people need in their diet are starch and polysaccharides of plant origin. Their main feature is that they are slowly absorbed, due to which they can stabilize the work of the gastrointestinal tract, as a result of which the metabolism is balanced. A table of the content of proteins, fats, carbohydrates can help with this problem. After all, in fact, you should not be afraid of those products that contain a large amount of starch. Polysaccharides are used in nutrition to maintain normal human intestinal microflora. By the way, it is starch that gives nutritional properties to a large number of fruits, vegetables and cereals. They practically filled the entire table of products. in their natural form were the main food of our ancestors for hundreds of thousands of years. When maintaining a diet, do not be afraid that you will get better.
fast carbohydrates
As the table of fats says, carbohydrates are present in almost every product, but you need to be careful with the latter. After all, if polysaccharides are relatively safe, then di- and monosaccharides can be a real danger. Every home has sugar, which breaks down in the gastrointestinal tract into fructose and glucose. In case of supersaturation of the blood, they are deposited in the fat layer. By the way, it is said that obesity in many people in America was provoked by the erroneous belief that sucrose affects weight gain, but dietary sugar does not.
vitamins
You can get additional and necessary vitamins from various healthy foods. You can learn more about this from a dietitian who can choose the complex on an individual basis. For normal functioning, it is necessary: proteins, fats, carbohydrates, vitamins. The table will tell you where you can find certain vitamins:
Vitamin A. Useful for maintaining vision and skin in good shape | Bright yellow fruits and vegetables, liver, apricots, fish oil, cheese, butter, carrots, eggs and milk |
Vitamin B 1. Contributes to the normal metabolism in the body, stabilization of the water-salt balance, proper functioning of the liver | Nuts, brewer's yeast, milk, sprouted grains, liver, rye and wheat bread |
Vitamin B 6. Necessary for the absorption of protein and the normalization of carbohydrate-fat metabolism | Bananas and Whole Grain Bread |
Vitamin B 12. For protein synthesis and stable functioning of the nervous system and liver. Suitable for tissues with intensive cell division | Buckwheat, liver, eggs and dairy products |
Vitamin PP (B 3). Stabilizes the work of the gastrointestinal tract and liver | Peanuts, yeast, fish, rye bread, meat, wheat grains, liver and potatoes |
Vitamin C. Present in all oxidative processes in the human body, activates intracellular enzyme processes | Berries, fruits and raw vegetables |
Vitamin E.For the functioning of red blood cells and the stable operation of the genital organs | Nuts, sprouted grains, vegetable oils, eggs, green plant parts, liver |
Vitamin D. Participates in phosphorus-calcium metabolism | Butter, fish oil, egg yolk, meat, liver and fatty fish |
Folic acid (vitamin B 9). Promotes the synthesis of nucleic acids, cell renewal of the respiratory tract, gastrointestinal tract and epithelium of the skin, the formation of hemoglobin | Orange juice, green leafy vegetables, melon and liver |
Vitamin K. To normalize blood clotting | Green leafy vegetables |
It should be understood that the table of proteins, fats, carbohydrates and vitamins does not specifically talk about the amount of food intake of certain foods. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which, most likely, will immediately affect the skin in the form of a rash.
Proteins, fats, carbohydrates: table
Often, a calorie table is necessary for those people who are worried about their health or play sports. Moreover, the calculation must be carried out comprehensively and take into account the energy spent. This information is relevant for professional athletes who have their own nutritionists, and for ordinary people who lead a healthy lifestyle.
So, before you is a table of products. contained in them are calculated per 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some “heavy” foods should absolutely not be combined with another of the same kind, because of which, during biochemical processes, all carbohydrates and fats received will be harmful or deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinions of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.
Basic principles of separate nutrition
You can not combine proteins and carbohydrates in your diet (meaning at one meal). This is due to the fact that their digestion requires different gastric juices. Therefore, it will be difficult for the body to cope with them. It is best to combine products of the same type, because the same flour products, entering the digestive tract along with protein ones, begin to ferment.
That is why it is necessary to properly combine proteins, fats, carbohydrates. The compatibility table will help with this.
Thus, by controlling your diet, you can significantly improve your health. To do this, you just need to skillfully combine proteins, fats, carbohydrates. The table can be applied not only to the products in it, but also to others that fall under these groups. It is much easier to calculate your daily diet, which is especially important when dieting, general health or weight loss. In this way, many health problems can be avoided. Any person can become the first and most important step on the path to a healthy life, counting proteins, fats, carbohydrates in products. The table will be useful for diabetics.
Ready meals
If we talk about the calorie content of ready meals, then the final value will differ from the initial indicators in the products. Therefore, do not be surprised to receive additional calories, carbohydrates, proteins, fats. The table in this case will not help, because everything depends on several factors: what kind of heat treatment the products will undergo and for how long; refueling; compatibility of all components and so on. Therefore, the table of products and their calorie content will become relevant only if the correct one takes place. You must be very careful about your body.
So that we can maintain health, strength, mental and physical activity for as long as possible, our diet must be correct and balanced. Proper nutrition is proteins, fats and carbohydrates taken into account when compiling the diet and received by the body in sufficient volume.
Animal fats
About fats of animal origin, first of all, it is known that they are digested for a long time in the stomach, do not undergo the action of enzymes, and do not oxidize. As a result, they are much more slowly excreted from the body than vegetable fats, and thus additionally burden the liver. However, the body tolerates milk fats much easier, they are more useful than fats obtained from meat. Animal fats should be consumed two times less than vegetable fats, but even this amount of them can be completely abandoned.
Fats of animal origin harm our body. They provoke diseases of the heart and blood vessels, lead to the occurrence of 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 body cannot produce on its 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 is carbohydrates and proteins, but fats cannot be excluded from this list. One has only to remember that not all fats are good for our body.
Carbohydrates
It is these organic substances that are necessary for the complete, proper and healthy functioning of our muscles. Some carbohydrates act as cellular receptors. By breaking down glucose, one of the most important carbohydrates, our body receives energy. Carbohydrates provide us with B vitamins, supply antioxidants and minerals to the blood. If an excessive amount of carbohydrates enters the body, the level of glucose in the blood 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.
The consequences of a lack of carbohydrates
In the liver, the amount of glycogen 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, protein metabolism is also disturbed, then the body will begin to receive energy mainly from fats. As a result of this, 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 an unpleasant smell of acetone from the mouth will appear.
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.
Choose primarily foods containing complex carbohydrates: these are dishes from vegetables, various whole grains. Simple carbohydrates (sweets, cakes, sweet pastries) are not so useful, if not completely 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 provide us with useful energy and do not leave fat stores.
Polysaccharides include the following carbohydrates:
- Starch is a source of energy. It is found in potatoes, as well as in various cereals and legumes. Despite the fact that starch can cause obesity, the 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 containing fructose monosaccharide molecules. Participates in almost all metabolic processes of our body.
- Cellulose is a polysaccharide found in green vegetables such as lettuce, cabbage, and cucumbers. It is needed to normalize digestion.
Simple carbohydrates are disaccharides as well as monosaccharides. The latter include the following carbohydrates.
- Glucose is the main energy source for our body. It is found in many fruits, is part of honey.
- Fructose is the sweetest of all carbohydrates and is also called fruit sugar. It is very beneficial for diabetics as it does not require insulin to be absorbed. Found in many sweet fruits and honey.
- Galactose is a carbohydrate that does not exist in its pure form. It is one of the constituents of lactose.
Disaccharides.
- Sucrose is a disaccharide composed of two separate monosaccharides, fructose and glucose. It promotes the release of insulin into the blood
- Maltose is a disaccharide consisting of two carbohydrate molecules, glucose. Once in the body, it is broken down into simple components, that is, in fact, it becomes glucose.
- Lactose is a milk sugar that contains galactose and glucose. Lactose our body can get from milk, cheese, cottage cheese.
conclusions
From the foregoing, we can confidently conclude that proper nutrition is proteins, fats and carbohydrates that enter our body in reasonable and proportional amounts. None of these components should be completely eliminated from the diet, otherwise it will lead to health and well-being difficulties. Do not forget about vitamins, as well as some minerals and trace elements. Eat more fresh vegetables and fruits. Also, you can not 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!
To ensure proper nutrition, it is very important to maintain a balance in the intake of proteins, fats and carbohydrates. None of these substances can be eliminated from the daily diet without causing damage to the entire body.
Carbohydrates replenish the energy supply of the body and normalize the metabolism of proteins and fats. When combined with proteins, they are converted into a certain type of enzymes, hormones, the secretion of the salivary glands and a number of other important compounds.
Depending on the structure, simple and complex carbohydrates are distinguished. Simple ones are easy to digest and have low nutritional value. Their excessive use leads to a set of extra pounds. In addition, an excess of simple carbohydrates favors the growth of bacteria, leads to intestinal diseases, worsens the condition of teeth and gums, and provokes the development of diabetes.
In foods containing simple carbohydrates, as we see, there is practically no benefit. Their main sources are:
- sugar;
- white bread and pastries;
- any kind of jam and jam;
- pasta made from white flour.
It is better to refuse the use of such products at all, as they contribute to obesity in the shortest possible time.
It is better to give preference to simple carbohydrates contained in vegetables and fruits. It is very useful to eat watermelon, bananas, pumpkin, turnips in the morning.
Complex carbohydrates (or polysaccharides) contain a significant amount of fiber, which is essential for lowering blood cholesterol levels, preventing gallstones, and controlling appetite. Polysaccharides are able to saturate the body for a long time. Also among the positive properties of polysaccharides can be identified:
- providing the body (in addition to calories) with valuable nutrients, vitamins and trace elements;
- slow processing by the body, as a result of which the release of sugar into the blood occurs at a low rate;
- ingestion with liquid food, which improves the functioning of the digestive system.
What foods contain complex carbohydrates? Healthy carbohydrate foods include:
- oatmeal and buckwheat;
- brown rice;
- peas, beans and lentils;
- some vegetables and fruits;
- greens;
- nuts.
Lack of polysaccharides in the body can cause weakness, drowsiness and bad mood. However, you should not get involved in eating foods containing complex carbohydrates either: in an immoderate amount, they can also lead to the formation of excess weight.
It is not necessary to exclude carbohydrate foods from the diet, even for people who are prone to fullness. We recommend that you simply follow a number of rules that prevent the transformation of carbohydrates into fat:
- Eat small meals, but often.
- Monitor the amount of carbohydrates consumed: no more than 50–70 g per serving.
- Eliminate the use of sweets, packaged juices, soda, pastries, and give preference to legumes and whole grain dishes.
- Actively engage in physical education and sports, spending calories from carbohydrate foods.
Squirrels
Protein is a vital substance. Protein contributes to the growth of muscles and muscle tissue, takes part in metabolic processes. Proteins are digested and broken down into amino acids, which the body uses to make its own protein. Plant-based protein sources offer a number of benefits:
- in addition to protein, they contain carbohydrates, useful vitamins and minerals, which are very well absorbed;
- they do not contain saturated fats, cholesterol, hormones and antibiotics that adversely affect the work of all body systems.
Vegetable protein contains the following products:
- peas;
- beans;
- Rye bread;
- rice, pearl barley and buckwheat.
Excessive consumption of protein foods threatens to overload the liver and kidneys, which occurs due to protein breakdown products. Also, an excessive content of proteins in the body is fraught with putrefactive processes in the intestines.
Fats
Fats are a source of energy. In addition, they are necessary for the successful absorption of a number of vitamins by the body and serve as a supplier of essential fatty acids.
There are two types of fats: saturated and unsaturated. Saturated fats contribute to the accumulation of cholesterol and the formation of atherosclerotic plaques. Unsaturated fats, when consumed in moderation, can burn fat and prevent blood clots.
Unsaturated fatty acids are found in vegetable fats, they do not contain cholesterol, but on the contrary, they help cleanse the body of it, preventing thrombosis and atherosclerosis, promote the separation of bile and normalize bowel function. This type of fat is easily digested and digested quickly enough.
Unsaturated fats are found in the following plant foods:
- sunflower, olive, linseed and corn oil;
- nuts and seeds;
- olives and olives.
Fats are essential for the body. If they are completely excluded from the diet, then a number of negative consequences may appear:
- dry skin;
- bad mood and depression;
- chronic fatigue and drowsiness;
- constant feeling of cold;
- inability to concentrate.
It should be mentioned that the absence of fat in the diet will not lead to weight loss, but, on the contrary, may result in the appearance of extra pounds. The fact is that the body will compensate for the lack of fat using proteins and carbohydrates. And eating fats and simple carbohydrates in large quantities, you are equally at risk of gaining excess weight.
With excessive consumption of fats, the absorption of protein, magnesium and calcium worsens, problems with the digestive system arise. Proper fat metabolism will ensure the use of vitamins contained in vegetables and fruits.
Balance of proteins, fats and carbohydrates
Proteins, fats, carbohydrates contained in food should be counted for the consumption of sufficient and necessary amounts.
To control weight, you need to know what is the optimal daily intake of BJU. The most successful ratio of proteins, fats and carbohydrates (BJU) is 4: 2: 4. It is necessary to note the daily rate of each of the components:
- proteins - 100-120 grams, with intensive physical labor, the norm increases to 150-160 grams;
- fats - 100-150 grams (depending on the intensity of physical activity during the day);
- carbohydrates - 400-500 grams.
Note that 1 gram of protein and carbohydrates contains 4 kcal, and 1 g of fat - 9 kcal.
The basics of proper nutrition
And fats, and carbohydrates, and proteins are necessary for the full functioning of all vital systems of the body. To summarize the above and add some new information, we suggest that you familiarize yourself with the recommendations that will allow you to ensure the right approach to nutrition:
- Study the daily intake of BJU and try not to exceed it, an excess (as well as a lack) of substances will negatively affect your health.
- Consider your weight, lifestyle and physical activity when calculating the norm.
- Not all proteins, fats, and carbs are beneficial: opt for foods that contain complex carbohydrates and unsaturated fats.
- Eat fats and complex carbohydrates in the morning, and proteins in the evening.
- Products containing proteins, fats and complex carbohydrates, subject to heat treatment only in the form of steaming, stewing or baking, but in no case frying in oil.
- Drink more water and eat fractionally, as this diet can provide better absorption of substances.
Knowing about proteins, fats and carbohydrates will help you create the right and balanced menu for every day. A properly selected diet is a guarantee of health and well-being, productive working hours and good rest.
Proper nutrition is a complex science of food and its impact on health. Nutrients that the body cannot synthesize on its own must come from food. Nutrients needed for normal life include:
- minerals;
- fatty acid.
Some of these substances (micronutrients) the body needs in very small quantities, others, on the contrary, a little more (macronutrients). The lack of any of the nutrients often causes the development of serious diseases. Excess often leads to obesity and side problems.
Macronutrients Basics
Macronutrients, or macronutrients, are nutrients that provide the body with the energy and calories it needs. They are essential for normal growth, metabolism and maintenance of bodily functions.
Already based on the name, it becomes clear: macroelements are a group of substances necessary for a person in large quantities. Macronutrients include: proteins, fats, carbohydrates.
Many are puzzled by the question of what should be the percentage of these substances in the daily diet and how many grams of each element should be received daily. But to answer it, it is important to understand what these elements are and what functions they perform.
These three classes of macronutrients are complex groups, each of which consists of many components. You can eat the same amount (in grams) of proteins, lipids and carbohydrates every day, but at the same time provide the body with different trace elements each time - the whole reason is in the sources of these substances. For example, in identical servings of olive oil and lard, lipids are drastically different. Therefore, it is important to adhere to a balanced diet and a varied diet in order to maintain harmony in the body. And immediately the first conclusion: it is important not so much the amount of consumption of useful micro and macro elements (although this is also an important nuance), but their quality.
But when it comes to the supply of calories, it is still worth remembering that the energy value in 1 gram:
- carbohydrates - 4 calories;
- proteins - 4 calories;
- fat - 9 calories.
is a combination of different molecules that provide approximately 45 percent of the energy for the body. True, some types of carbohydrates, such as resistant starches, do not serve as a source of energy, but they play an equally important role:
- strengthen the health of the digestive system;
- promote easy digestion of food and absorption of nutrients;
- get rid of waste and toxins.
Functions in the body
Carbohydrates obtained from food are broken down in the human body to the state of glucose and other monosaccharides. They increase the level of sugar in the plasma, supply a person with energy. In general, the role of most carbohydrates for humans is that they:
- are an excellent source of strength;
- all cells and tissues of the body use them for energy;
- accumulate in the cells of the liver and in muscle tissue, in order to be activated if necessary;
- necessary for the functioning of the nervous system, brain, muscles (in particular, cardiac), kidneys;
- beneficial effect on intestinal health.
Carbohydrates are made up of carbon, hydrogen and oxygen. Distinguish between simple and complex carbohydrates.
Monosaccharides and disaccharides
Simple carbohydrates are made up of monosaccharides and disaccharides. They are able to quickly increase the level of glucose. Sweet in taste, quickly absorbed and instantly provide the body with energy.
Monosaccharides are simple sugars because they consist of one unit. In this form, they can be absorbed by the body. Unlike other carbohydrates, they do not need to be broken down during digestion. Therefore, monosaccharides from food quickly enter the bloodstream, almost instantly increasing the amount of sugar in the plasma, immediately supplying energy to the body.
Examples of monosaccharides: glucose, fructose, galactose. Simple sugars are found in varying amounts in foods from different categories. Their content is especially high in ripe fruits and honey.
Monosaccharides are important sources of energy. But consuming simple sugars in large quantities, without balancing with polysaccharides or oligosaccharides (which take longer to digest and therefore provide the body with long-term energy) can cause a significant increase in blood glucose levels, followed by a sharp drop in the level. As a result, at first there is a large and sharp release of energy, which is just as quickly replaced by a feeling of fatigue. Frequent repetition of such fluctuations can cause diabetes.
disaccharides
Disaccharides are combinations of 2 monosaccharides. The disaccharides are:
- (milk sugar);
- sucrose (table);
- maltose;
- isomaltose (sugar formed as a result of the breakdown of starch).
Disaccharides, like monosaccharides, give food a sweet taste, and provide the body with quick energy. Due to these biochemical properties, they are also classified as simple sugars. They are present in large quantities in processed foods. Frequent consumption of disaccharides can also lead to an increase in blood glucose.
Because disaccharides contain 2 "pieces" of sugar, they go through a process of "breaking down" before being absorbed into the body. Therefore, for each disaccharide, the body "prepared" its own digestive enzyme. So, the enzyme sucrase acts on sucrose, lactase - on lactose. The necessary enzymes are produced in the intestines. Assimilation of disaccharides proceeds quite easily. The exception is lactose.
Many people are deprived of the enzyme lactase, which means that their bodies are not able to break lactose into 2 elements, which manifests itself in the so-called lactose intolerance. This means that the consumption of dairy products for such people is a problem. Lactose intolerance is more common in older adults. Undigested milk sugar is not absorbed and contributes to the development of "bad" (unfavorable for the body) bacteria in the digestive tract. As a result, this process leads to flatulence, heartburn and nausea. In addition, the acid produced by "bad" bacteria worsens the functioning of the intestine as a whole (reduces its ability to produce enzymes for digesting food), damages the cells of the digestive system. It is important for such people to refuse food, which contains lactose. Some studies show that lactobacillus supplements can be beneficial for these digestive disorders.
Large carbohydrate molecules (such as fiber or starch) are a combination of several monosaccharides bound together. The composition of some may contain up to several hundred mono-sugars. Such a complex is called polysaccharides (from "poly" - a lot). The specificity of complex compounds is that they increase the glucose level in the human body more slowly, but act for a longer time. Complex carbohydrates are starches and fiber.
Plants store their energy by combining many mono-sugars. Such a complex can consist of several hundred (sometimes up to several thousand) glucose molecules. Plant products (such as seeds, which are supposed to provide strength to shoots) contain a lot of starch. When a young plant begins to grow, the starch is broken down into glucose and provides it with the energy it needs.
Starch
If a person consumes a starchy food, such as potatoes, the body uses the polysaccharides from it in much the same way as plants. The digestion of starches takes longer than the processing of disaccharides.
The poem can be said that starch is a sustainable source of energy. They do not cause a sharp saturation of the blood with sugar, the work of starch is designed for slow, consistent and long-term maintenance of strength in the body. And it is considered ideal for health.
There are 2 main types of starches in food:
- amylose;
- amylopectin.
Amylopectin is digested faster by the body. The process of absorption of food starches is preceded by the stage of splitting the substance into smaller elements - hotel units of carbohydrates.
Cellulose (fiber)
Dietary cellulose, or fiber, is also a member of the polysaccharides, a family of complex carbohydrates. But in this substance, the "sugar" blocks are connected according to a slightly different principle, and the body cannot break the chains that bind them. Instead, cellulose passes through the small and large intestines in its original form. Thanks to this, fiber performs important functions for the body:
- accelerates the removal of toxins and toxins;
- relieves constipation.
Useful cellulose is found in vegetables, grains, legumes. In particular, more fiber is found in unprocessed foods. For example, bran contains a lot of fiber, but already in flour it is not. Cellulose is also present in the skin of fruits, but is completely absent in drinks made from them.
Much has been written about the benefits of fiber. Experiments prove a link between a high-fiber diet and a reduced risk of developing cancer, including in the intestines and mammary glands. Some researchers attribute this to the ability of cellulose to remove toxins from the body, which contributes to healthy digestion.
Therefore, foods containing a lot of fiber should be included in diets for weight loss. In addition, fiber maintains the state of the intestinal microflora, on which the immunity of the whole organism depends. Cellulose deficiency in the diet causes constipation, increases the likelihood of hemorrhoids or colon cancer.
Benefits of fiber:
- reduces the possibility of developing cardiovascular diseases;
- prevents the development of obesity;
- reduces cholesterol.
resistant starch
The last category of polysaccharides, or complex carbohydrates, is resistant (resistant). It got its name due to the fact that it cannot be processed in the small intestine. As a result, this type of starch acts more like cellulose than starch. Passing through the digestive tract and entering the large intestine, like fiber, it contributes to the production of beneficial bacteria in the intestines. Resistant starch is found in wild rice, barley, whole wheat, and buckwheat.
In addition, in the "sugar family" there are so-called oligosaccharides. This is a cross between mono- and polysaccharides. Their structure can contain from 1 to 10 monosaccharides.
Energy sources
Sources of simple carbohydrates:
- fruits and berries;
- vegetables;
- milk products;
- sweeteners (sugar, honey, syrup);
- candies;
- soft drinks.
Source of complex carbohydrates:
- bakery products;
- cereals;
- pasta;
- beans;
- peas;
- starchy vegetables;
- green pea;
- corn.
Many of these foods are also sources of fiber. Complex carbohydrates are found in most vegetables, fruits, nuts, seeds, legumes, and whole grains.
What is the glycemic index
How quickly sugars raise blood glucose is indicated by the glycemic index. Its range is a scale from 1 (the slowest effect on the body) to 100 (the fastest saturation, this indicator is equivalent to the speed of action of pure glucose).
| Category | Product | GI |
|---|---|---|
| Legumes | red lentils | 33 |
| Soya | 14 | |
| Bread | Wholemeal rye flour | 49 |
| White | 69 | |
| Wholegrain | 72 | |
| Flakes | All bran | 54 |
| Corn | 83 | |
| Oat | 53 | |
| Rice | 90 | |
| Wheat | 70 | |
| Dairy | Milk, yogurt, ice cream | 34-38 |
| Fruit | Apple | 38 |
| Banana | 61 | |
| Orange | 49 | |
| Strawberry | 32 | |
| Cereals | Barley | 22 |
| brown rice | 66 | |
| White rice | 72 | |
| Pasta | 38 | |
| Potato | 86 | |
| Corn chips | 72 | |
| Oatmeal cookies | 57 | |
| Potato chips | 56 | |
| Sugar | Fructose | 22 |
| Glucose | 100 | |
| Honey | 91 | |
| refined sugar | 64 |
Carbohydrates with a high glycemic index rise in the circulatory system quickly enough. As a result, the amount of insulin in the blood increases, causing hypoglycemia and hunger. All this leads to the use of excess calories, which means excess weight.
Carbohydrates with a low glycemic index contribute to a slow increase in plasma glucose, which eliminates sharp spikes in insulin production. Eating foods with a lower GI reduces the risk of developing obesity, diabetes, or its complications.
are an important component of the body, as they are part of the structure of most tissues, including bone and connective. The importance of proteins is already indicated by their name: “protein” from Greek means “in first place”. Proteins are involved in almost all enzymatic processes in the body. Moreover, enzymes are also proteins. The body needs a constant replenishment of proteins that take the place of dead cells or damaged tissues. They also influence the growth and development of the body. Between 10 and 35 percent of your daily calorie intake should come from protein foods.
The role of proteins:
- contribute to the normal growth of children and adolescents;
- necessary to maintain the health of pregnant women;
- restore tissues;
- strengthen immunity;
- provide the body with energy when there are not enough carbohydrates;
- maintain muscle mass (promote muscle growth);
- promote the production of hormones and enzymes.
How does the body benefit from proteins?
Proteins are broken down into peptides and amino acids. They are necessary for the growth and replacement of "damaged" tissue areas. But if the body does not get the calories it needs to live, protein can also be used as an energy source.
Of the 20 amino acids, 9 are essential. A person cannot synthesize them, therefore it is important to ensure the replenishment of these substances from food.
Protein intake norms
The daily protein intake is determined based on several parameters. One of them is the growth rate. That is, children in the period of active development need more proteins than adults.
Protein intake (per day):
- children under 3 years old - 2.2 g per kilogram of weight;
- from 3 to 5 years - 1.2 g per kilogram of weight;
- adults - 0.8 g per kilogram of weight.
People who want to increase muscle mass also need an increased dose of protein.
Protein Sources:
- seafood;
- lean meat;
- bird;
- eggs;
- beans;
- peas;
- soy products;
- seeds;
- dairy.
Plant-based proteins tend to be lower in fat and cholesterol and provide fiber and other essential nutrients.
Replenishment of protein reserves in the body is achieved by supplying the necessary amino acids.
Proteins are made up of smaller molecules (amino acids) linked together. The structure of the protein resembles beads strung on a chain. The activated protein takes on a slightly different shape - a three-dimensional structure (the chain twists and wraps around). Like carbohydrates, amino acids are made up of carbon, hydrogen, and oxygen. But unlike them, they also contain nitrogen.
It is important that proteins come in different sizes. Some amino acid chains are quite short and consist of 50 elements, but most contain 200-400. Individual proteins can combine and form so-called protein complexes. The largest protein complexes are bones, skin, nails, hair, teeth. They are made up of collagen, elastin and keratin. Collagen, for example, consists of 3,000 amino acids twisted into a long cylindrical chain. This chain binds to other collagen chains and creates thicker and stronger cylinders called fibrils. Fibrils can combine from 6 to 20 collagen chains, which means that they contain tens of thousands of amino acids. And this is the structure of only one, taken separately, protein.
A single amino acid resembles a simple carbohydrate. At least, the fact that the body, according to the principle of carbohydrate digestion, also breaks down the protein structure to the state of an amino acid before absorption. And only after that digests one small "block".
Where to look for amino acids?
A healthy person needs approximately 40-65 grams of various amino acids per day. If the body does not receive the required amount of protein, it begins to draw on reserves from its own muscles, destroying them. Insufficient intake of amino acids can cause stunted growth, poor muscle development, thin and brittle hair, skin diseases, a weakened immune system, and other troubles.
The source of amino acids are proteins from food of plant and animal origin. Most protein-concentrated foods: nuts, legumes, fish, meat and dairy products. In processed foods, protein is sometimes presented in the form of a peptide - a hydrolyzed protein (consists of amino chains formed from 2-200 amino acids). Such foods are digested faster and easier to digest.
Essential amino acids
There are 20 varieties of amino acids and all of them are needed by the body, since each is involved in the creation of protein at a certain level. Many of these amino acids can be synthesized by the body on its own. However, the source of 9 of them is only food. They are called essential or essential amino acids. These include leucine, methionine, tryptophan and others.
For the body, the correct ratio of amino acids to each other is important. Animal food, for example, contains amino acids in the same proportion as in the human body. Proteins from plant foods have a slightly different structure. Many nutritionists are concerned that vegetarians, refusing meat, do not receive all the necessary proteins in full measure. Other researchers reject this theory. They suggested that since different plant foods contain different essential amino acids, eating a variety of foods (from whole grains, legumes, other vegetables) can easily provide all the vital building blocks. In addition, some plant foods, such as soy, contain a protein that is similar in composition to proteins found in meat.
, or lipids, are perhaps the most complex macromolecules in food. There are many types of lipids.
Unfortunately, fats have gotten a bad rap, partly because excess calories are converted into body fat. The second reason is that saturated lipids, trans fats, cholesterol are the cause of many health problems (from cardiovascular disease to obesity). However, the facts assure that not all fats are bad. Most of them, on the contrary, are vital for the body. So, when it comes to fats, you need to be able to distinguish between good and bad, to understand what kind of lipids can be obtained from a particular food.
According to the advice of nutritionists, 25-35 percent of the daily calorie intake should consist of healthy fats.
Role in the body:
- contribute to normal growth and development;
- serve as a source of energy;
- necessary for the absorption of fat-soluble vitamins;
- are part of the building material for cells;
- create "cushioning" for internal organs.
Fats, like other macromolecules, are made up of carbon, hydrogen, and oxygen. But the peculiarity of their structure is that they are insoluble in water. These are the so-called hydrophobic substances. Fats are broken down into fatty acids and glycerol. They are essential for tissue growth and hormone production.
According to their chemical properties, fats are saturated, monounsaturated and polyunsaturated.
Saturated lipids: "bad" fats, who are you?
Saturated lipids are made up of regular molecules. They retain their solid form at room temperature (with the exception of palm and coconut oils). Sources of such fats: butter and fats contained in meat.
More than 50 years ago, researchers started talking about the relationship between saturated fat and the rate of increase in blood cholesterol, which is the cause of atherosclerosis, cardiovascular disease. The food industry quickly responded to the scientists' statement - products "low in fat" or "completely fat-free" appeared on the shelves of supermarkets.
Excessive consumption of saturated fats can indeed adversely affect health. But the problem is that the fact that only saturated fat has been erroneously extended to other types of lipids that the body needs.
They are found in large quantities in meat products, in particular in pieces with white solid fat. Minimizing your intake of saturated fat is a good idea. However, you can not give up all fats. It is important to take into account the fact that the brain is almost 60 percent lipids. In addition, a diet low in all types of fat increases the risk of hormonal disorders, contributes to the development of cardiovascular diseases, and also reduces immunity and brain activity.
The Importance of Monounsaturated Fats
Monounsaturated fats have attracted the attention of scientists after it was noticed that people who follow a Mediterranean diet are less likely to develop heart disease, certain types of cancer, and rheumatoid arthritis. Scientists explained this fact by the fact that the traditional Mediterranean diet contains a large amount of olive oil, rich in monounsaturated oleic fatty acid. In addition to olives, avocados, almonds, and cashews are rich in monounsaturated lipids.
Monounsaturated fats (such as olive oil) are liquid at room temperature, but solidify when refrigerated.
Scientists continue to conduct experiments and prove their theory about the beneficial properties of monounsaturated fats. But no less actively study the functions of polyunsaturated lipids, in particular omega-3 fatty acids.
polyunsaturated substances
Polyunsaturated fats (PUFAs) consist of molecules, the nature of the bonds between which differs from other lipids. This is the secret of why they remain liquid at low temperatures.
There are many polyunsaturated fats. Most of them a person can produce on their own, except for Omega-6 and Omega-3. And since these fatty acids are essential for humans, it is important to replenish them from food.
Polyunsaturated lipids are present in large quantities in oils from grains and seeds (for example, linseed oil).
When it comes to lipids, one cannot help but recall the essential fatty acids - linoleic (Omega-6) and linolenic (Omega-3). They are necessary for the formation of biologically active lipids (eicosanoids), including prostaglandins, thromboxanes, prostacyclins and leukotrienes. Regular consumption of omega-3 fatty acids prevents the development of coronary heart disease.
The body's need for essential fatty acids varies with age.
For adults:
- linoleic acid - 2% of daily calories;
- linolenic acid - 0.5% of total calories.
Linoleic acid, also known as Omega-6, is found in large quantities in oils from cereals, nuts, beans, sunflower seeds, sesame seeds, corn, soybeans, peanuts, pumpkin. Omega-6 deficiency is rare, as this fatty acid is present in many foods. In addition to those already mentioned, beef and poultry are a good source of linoleic acid.
Lack of (linolenic acid) is associated with the development of diseases such as chronic inflammation (from inflammation in the intestines to rheumatoid arthritis), cardiovascular disease, distraction and hyperactivity. Alpha-linolenic acid is found in large quantities in pumpkin, linseed, rapeseed, soybean oils, some leafy vegetables, but most of all in oily sea fish.
But it’s not enough just to consume omega-3 and omega-6 regularly. It is important to adhere to a certain ratio between these fatty acids. Nutritionists suggest the optimal ratio of omega-3:omega-6 - 1 to 2. Meanwhile, in practice, for many, this ratio is 1:25. In order to achieve a more beneficial ratio, it is important to reduce the amount of omega-6 in the diet and increase the omega-3. This can be easily achieved by reducing the consumption of meat, dairy and refined foods. But at the same time, on the contrary, increase portions of fish (preferably salmon), flaxseed oil, walnuts, green leafy vegetables.
"Bad" fats
Partial hydrogenation of unsaturated fatty acids (used in the food industry) leads to the formation of trans fats. They even at room temperature retain a solid or semi-solid consistency. High amounts of trans fatty acids are found in cookies, cakes, crackers, and chips. In cooking, this substance is used to extend the shelf life of confectionery. But trans fats lead to an increase in blood cholesterol levels, which in the future can provoke the development of coronary heart disease.
One of the most important functions of fats is that lipids are the main component of membranes in all cells of the human body. But different types of fats—unsaturated, monounsaturated, and polyunsaturated—are needed in different amounts. Cells primarily need polyunsaturated and partially monounsaturated fats. These lipids allow membranes to remain flexible and mobile. When the level of saturated fat is too high, cell membranes become rigid, their functionality is reduced, and they lose their ability to protect the inner parts of cells.
Monounsaturated fats:
- olive oil;
- peanut butter;
- avocado;
- seeds;
- nuts.
Polyunsaturated fats:
- corn oil;
- soybean oil;
- linseed oil;
- oily fish;
- walnuts;
- some seeds.
Saturated fats:
- fatty red meat;
- dairy;
- butter;
- Palm oil;
- Coconut oil;
- dairy desserts.
Trans fats:
- confectionery;
- crisps;
- whites.
The human body is an amazing machine, able to learn to survive on any kind of food, adapting to a variety of diets. And this ability was inherited by modern man from his ancestors, in whom the frequency of food intake and diet depended on subjective factors (successful hunting or, for example, the quality of the berry harvest in the vicinity).
A modern person gets calories in much larger quantities and without much energy expenditure. And all the nutritional difficulties that remain with Homo Sapiens are to correctly combine the important things for life, to ensure a balance in the use of proteins, fats and carbohydrates. But even this, alas, fails for many.
The moment a person takes a bite of a slice of meat, a pie or a vegetable, a complex process of digestion starts. The body processes each ingested piece of food, breaking it down into the smallest organic substances. A complex of chemical reactions transforms food from the form familiar to humans into individual chemical components that serve as "fuel" for many processes. Proteins, carbohydrates and fats go through a long metabolic process. And each macronutrient has its own, unique.
Provided that these three substances are present in the required amount, then, first of all, sugars and fats are used as an energy source, because there is a relationship between the metabolism of carbohydrates and lipids. Proteins at this time serve as "raw materials" for muscles, hormones and other biological "equipment".
The protein obtained from food is broken down by the body into pieces (amino acids), which it then uses to create new proteins with specific functions. They speed up some chemical reactions in the body, promote the relationship between cells. With a deficiency of carbohydrates and fats, they serve as a source of energy.
Lipids typically provide the body with almost half of the energy it needs. The fat obtained from food is broken down into fatty acids, which "travel" in the blood. Triglycerides are stored in fat cells and have unlimited possibilities.
However, carbohydrates can only be stored in the body in small amounts. Sugars obtained from food, the body also breaks into small pieces and already in the form of glucose they enter the liver and circulatory system, affecting the "sweetness" of the blood. As the researchers convince, the body is more willing to accept and “digest” a large portion of sugars than fat. The rest of the carbs (those the liver can't store to make glucose) are converted into "storable" fat. When the body feels a shortage of carbohydrates, it uses fats from the “bins” for energy.
And although lipids are a good source of energy for almost the entire body, there are several types of cells that have special needs. The main ones on this list are brain cells. They work easily if the diet consists exclusively of carbohydrates, but will almost never work on fat alone. A low-carb diet is dangerous for brain function.
Protein deficiency is no less dangerous: with a lack of proteins, the body begins to "eat" the cells of its own muscles.
Instead of an afterword
Macronutrients serve as building blocks. Healthy fats, in particular, take care of the preservation of cell membranes and prevent inflammation. A menu made up of healthy foods is a guarantee that the body will receive complex carbohydrates, “good” fats and proteins in the required amount. In addition, a balanced diet is a full range of nutrients, minerals, vitamins and minerals important for health. It is the interconnection of the elements of the full spectrum of nutrients that will protect against diseases and early aging, provide the necessary energy and strength. Well, of course, do not forget about the 6-8 glasses of water recommended by nutritionists, in which our life is.
| Product (100 g) | Squirrels | Fats | Carbohydrates |
|---|---|---|---|
| Vegetables | |||
| Potato | 1,9 | 0,1 | 19,8 |
| Carrot | 1,2 | 0,2 | 7,1 |
| Cabbage | 1,7 | – | 5,3 |
| cucumbers | 0,8 | – | 3 |
| Zucchini | 0,5 | 0,2 | 5,6 |
| Tomatoes | 0,5 | – | 4,3 |
| Sweet pepper | 1,2 | – | 4,6 |
| Spinach | 3 | – | 2,3 |
| Fruits and berries | |||
| Mandarin | 0,7 | – | 8,5 |
| Lemon | 0,8 | – | 3,6 |
| Apple | 0,5 | – | 11,4 |
| Peach | 0,8 | – | 10,5 |
| Plum | 0,7 | – | 9,8 |
| Strawberry | 1,7 | – | 8,1 |
| Gooseberry | 0,7 | – | ,9 |
| Dates | 2,4 | – | 72,2 |
| Banana | 1,4 | – | 22,3 |
| Kashi | |||
| Buckwheat | 12,5 | 2,5 | 68,1 |
| Rice | 7,1 | 0,5 | 73,6 |
| Oatmeal | 13,2 | 6,1 | 65,6 |
| Pearl barley | 3,4 | 1,2 | 73,6 |
| Dairy | |||
| Cottage cheese p/w | 16,8 | 9,1 | 1,4 |
| Milk | 25,5 | 25,1 | 39,3 |
| Yoghurt 1.5% | 5 | 1,4 | 3,6 |
| Kefir | 2,7 | 3,1 | 4,2 |
| Animal products | |||
| Chicken breast | 20,7 | 8,6 | 0,5 |
| Beef | 18,8 | 12,5 | – |
| Pork n/a | 16,3 | 27,9 | – |
| Egg | 12,6 | 11,6 | 0,8 |
| Fish | |||
| Trout | 24,2 | 7,2 | – |
| Red caviar (sturgeon) | 28,8 | 9,8 | – |
| river perch | 18,6 | 0,9 | – |
| Herring | 17,8 | 19,4 | – |
| Mushrooms | |||
| Champignons | 3,1 | 0,3 | 3,3 |
| White mushrooms (fresh) | 3,2 | 0,5 | 1,7 |
| Nuts and seeds | |||
| Peanut | 26,2 | 45,1 | 9,6 |
| Walnuts | 13,7 | 61,2 | 10,1 |
| sunflower seeds | 20,6 | 52,8 | 5,1 |
| Bakery products | |||
| Rye bread | 4,6 | 0,6 | 49,7 |
| wheat bread | 7,8 | 2,3 | 53,3 |
| Pasta | 11 | 0,8 | 74,1 |
| Legumes | |||
| Beans | 22,4 | 1,6 | 54,4 |
| Peas | 23 | 1,7 | 57,6 |
| beans | 5,9 | 0,2 | 8,2 |
| Lentils | 24,7 | 1,2 | 53,8 |
| Beverages | |||
| Tea | – | – | 0,3 |
| Coffee | 0,1 | – | – |
| Cocoa | 6,8 | 3,9 | 83,6 |
| Sweets | |||
| Zephyr | 0,8 | – | 78,3 |
| Chocolate black | 5,3 | 35,2 | 52,5 |
| milk chocolate | 6,8 | 35,6 | 52,3 |
| vanilla ice cream | 3,5 | 11 | 23,6 |
| Honey | 0,8 | – | 80,3 |
| Marmalade | – | – | 98,9 |
To maintain a slender figure, increase muscle mass, develop strength, and optimal intake of proteins, fats and carbohydrates is necessary. To determine which foods contain them, in what proportion to use them, how to take into account their compatibility and calorie content, use the appropriate tables.
Protein products
The protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.
The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or provide energy.
Dietary protein does not accumulate in the body - it is either absorbed or excreted.
Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. A lot of vegetable protein in soy, lentils, legumes, mushrooms.
Protein in salted, smoked or canned fish is digested and absorbed worse.
The protein of chicken eggs is almost completely absorbed, but this product is quite high-calorie.
The body digests milk and egg protein the fastest, a little slower - fish and meat, relatively slowly - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduces the benefits of protein by almost half.
Protein food stimulates the synthesis of growth hormone in the body, which suppresses excess glucose consumption.
Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.
Vegetable proteins are essential for the human body.
Some scientists believe that the use of animal proteins clogs the cellular protoplasm, violating its original structure, which causes disease and aging. In addition, the digestion of animal protein consumes up to 70% of the energy contained in it.
The daily norm of protein is 80-100 g (at the rate of 1-1.5 g of protein per 1 kg of body weight). When burning 1 g of protein, 4 kcal is released. With excessive intake of protein products, the liver and kidneys suffer.
This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an elderly person, i.e. 75g.
Academician Amosov N.M. to replenish essential amino acids, he used a little milk and meat (50 g).
The World Health Organization has established norms: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.
The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). The forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are deposited in an undigested form, which leads to fullness and an increase in the load on the heart.
Protein releases half as much energy as carbohydrates.
A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.
A lot of protein contains a common and affordable product - sunflower seeds.
Some researchers deny that meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which they mistakenly take as evidence of its significant nutritional value. In fact, the use of animal protein reduces endurance and performance.
Meat is digested in the body longer than other foods, which many also consider a sign of its high nutritional value. In fact, the internal organs do a tremendous job. In the blood there is a mass of harmful substances, including uric acid, which causes gout.
When eating animal protein, the harmful substances contained in it irritate the nervous system, and their salts irritate the blood vessels. Meat-eaters have common neurasthenia, vascular, heart and blood diseases, they look older than their biological age.
Foods containing carbohydrates
Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, and starch. Energy is released, which is especially necessary for the brain and muscles.
There are simple and complex carbohydrates:
- simple: fructose, glucose, sucrose.
- complex: starch, glycogen, which include fiber.
Glucose and fructose quickly raise blood sugar levels. Glucose is a source of energy for nerve tissues, the heart, and muscles. Fructose is the sweetest, is involved in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, honey.
Dietary fiber is necessary for bowel movements, they bind harmful substances. Fiber contains vegetables, fruits, wholemeal bread, as well as buckwheat, pearl barley, oatmeal.
Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.
The mass of useful in the shell of grains. Therefore, for example, there is less benefit in semolina, although it is well digested. Rice is high in protein and starch, but low in fiber. Oatmeal is high in protein and fat.
Wholemeal bread is more useful, as well as rye bread, although it is worse digested than white bread.
In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the intake of vitamins and minerals, metabolic products accumulate in the body and are difficult to excrete.
To reduce the risk of obesity, carbohydrates are best consumed with herbs, fruits, and vegetables.
Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1 g of carbohydrates gives 4 kcal of energy.
It is believed that approximately 3/5 carbohydrates should come from cereals (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root crops, 1/10 from fruits and vegetables.
Carbohydrates cover approximately half of the daily energy costs of the body, every day they need up to 400-500g.
| Products (100 g) | Calorie content (kcal) | Carbohydrate content, g |
|---|---|---|
| cereals | ||
| Rice | 372 | 73 |
| plain flour | 350 | 80 |
| Nuts, dried fruits | 368 | 65 |
| White bread | 233 | 50 |
| Macaroni boiled | 117 | 25 |
| Confectionery | ||
| cream cake | 440 | 67,5 |
| shortbread cookies | 504 | 65 |
| Milk ice cream | 167 | 25 |
| Milk and dairy products | ||
| Kefir fruit | 52 | 17,5 |
| Whole milk powder without sugar | 158 | 12,5 |
| Kefir | 52 | 5 |
| Meat and meat products | ||
| Fried beef sausage | 265 | 15 |
| Fried pork sausage | 318 | 12,5 |
| Fish and seafood | ||
| fried shrimp | 316 | 30 |
| Cod fried in oil | 199 | 7,5 |
| Flounder fried in breadcrumbs | 228 | 7,5 |
| Vegetables | ||
| raw green pepper | 15 | 20 |
| boiled potatoes | 80 | 17,5 |
| Boiled beets | 44 | 10 |
| boiled beans | 48 | 7,5 |
| boiled carrots | 19 | 5 |
| Fruit | ||
| Raisin | 246 | 65 |
| Dried dates | 248 | 62,5 |
| Prunes | 161 | 40 |
| fresh bananas | 79 | 20 |
| Grape | 61 | 15 |
| cherry fresh | 47 | 12,5 |
| fresh apples | 37 | 10 |
| fresh peaches | 37 | 10 |
| Pears | 41 | 10 |
| fresh apricots | 28 | 7,5 |
| fresh oranges | 35 | 7,5 |
| fresh tangerines | 34 | 7,5 |
| grapefruit fresh | 22 | 5 |
| nuts | ||
| Hazelnuts | 380 | 7,5 |
| Almond | 565 | 5 |
| walnuts | 525 | 5 |
| Sugar and jam | ||
| white sugar | 394 | 100 |
| Honey | 288 | 77,5 |
| Marmalade | 261 | 70 |
| Candies | ||
| lollipops | 327 | 87,5 |
| Iris | 430 | 70 |
| milk chocolate | 529 | 60 |
| Alcoholic drinks | ||
| Alcohol 70% | 222 | 35 |
| Vermouth dry | 118 | 25 |
| Red wine | 68 | 20 |
| Dry white wine | 66 | 20 |
| Beer | 32 | 10 |
Excess intake of foods rich in carbohydrates leads to obesity.
With the reverse process - restriction of the diet (diet, starvation) - the body first consumes sugar reserves from the liver, then from the muscles, and only then from adipose tissue.
Starch from potatoes is better absorbed than from cereals - a thin layer under the skin of a young potato contains an enzyme that speeds up the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in uniform".
Cellulose is the membranes and fibers of plants. The body does not digest fiber completely, it uses it to form feces. The use of foods with fiber slows down the absorption of carbohydrates, removes excess cholesterol.
| Product (100 g) | Fiber content, g |
|---|---|
| dried mushrooms | 20 |
| Potato | 8 |
| Raspberry | 5,1 |
| Raisins (3/4 cup) | 5 |
| Apples with peel | 4,7 |
| nuts | 4 |
| strawberries | 4 |
| Dates | 3,6 |
| dried apricots | 3,5 |
| Dried apricots | 3,5 |
| Orange | 3,1 |
| oatmeal | 2,8 |
| Bread with bran | 2,1 |
| Prunes | 1,6 |
| Carrot | 1,2 |
| Bread (wheat | 1,2 |
| Peas | 1,1 |
| Buckwheat | 1,1 |
| Pearl barley | 1 |
| Beans | 1 |
| Beet | 0,9 |
| Cabbage | 0,7 |
Fatty foods
Getting the right amount of fat is just as important as consuming carbohydrates and proteins. Both an excess and a lack of lipids (lipos (lat.) - fat) are harmful to the body.
With fatty foods, the body gets the opportunity to create a fatty layer that reduces heat loss. Lipids protect tissues from damage during falls. They are involved in the formation of cells, nerve pathways, connective tissue.
Foods rich in fats also provide the body with omega polyunsaturated fatty acids. To cover their daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.
Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Cholesterol is rich in foods such as eggs, cheeses, fatty fish.
Deficiency of fatty foods worsens the condition of hair, skin, immunity weakens, fat-soluble vitamins A, D, E, K are absorbed worse.
Every day should be 1g of fat per 1g of protein, approximately 80-85g. With a more accurate calculation, it is assumed that the proportion of fat to cover daily energy costs should be 25-30%.
For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered by fatty foods. Considering that when burning 1g of fat, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.
Animal fats should be 70%, vegetable - 30% of the daily diet.
The most useful butter and lard. It is better to use unrefined vegetable oils, for example: sunflower, corn, olive, linseed, use them only for dressing cold dishes.
| Product (100 g) | Fat content, g |
|---|---|
| Vegetable oils | 99,9 |
| Butter | 82 |
| Mayonnaise | 78,9 |
| Hazelnut | 67 |
| Walnut | 61 |
| Almond | 57 |
| Sunflower seeds | 52 |
| Pork fat | 49 |
| Peanut | 45 |
| Smoked sausage | 44 |
| Chocolate | 35 |
| Halva | 30 |
| Cheese | 27 |
| Boiled sausage | 23 |
| sausages | 19 |
| Herring | 19 |
| Salmon | 15 |
| rabbit meat | 13 |
| Beef | 12 |
| Chicken egg | 12 |
| Sturgeon caviar granular | 10 |
| Chicken meat | 9 |
| Mackerel | 9 |
| Pink salmon | 7 |
| Ham | 5 |
| Milk | 3,2 |
All kinds of harmful substances accumulate in the adipose tissue of an animal. With food products containing animal fat, they end up in the human body. Therefore, you should not eat the skin of birds, crusts of lard.
Animal fats are best replaced with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, aspic, fried potatoes, fatty fish broths, fatty cheeses and cottage cheese, ice cream, whipped cream.
It is especially harmful to fry in fat, so it is better to cook in a pan with a non-stick coating. To reduce the contact of fat with food, dishes with cells at the bottom are used.
How to eat right
You need to sit down at the table with a feeling, distinguishing it from appetite. As a rule, favorite dishes cause appetite. A truly hungry body is ready to eat any product.
After eating protein foods, you should not take liquids and other types of food for 3 hours, after carbohydrate foods - 2 hours, after vegetables, fruits - half an hour. The time interval is necessary for the accumulation of gastric juice.
Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.
To assimilate refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.
Carbohydrates from fresh, uncooked fruits and vegetables provide the body with maximum energy and are quickly digested.
Cereals are too low in essential amino acids, vitamins A, B, and C. This unbalanced composition forces the body to consume large amounts of protein foods (animal protein), which, in turn, leads to overeating.
It is useful to use a little bread from wholemeal flour, as well as bran.
When cooking, cereals, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes the blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body resists various diseases worse.
Grain-based products are more beneficial to use with fresh vegetables, herbs, seaweed. Useful germinated wheat.
There are almost no vitamins and microelements in bread. The body spends 10 times more time to process cereal starch than it does to digest potato starch. Therefore, before the age of two, you should not feed your child any starchy food.
Protein-rich foods such as beans, lentils, and beans increase the production of uric acid. Eating them with bread disrupts the acid-base balance in the body.
Dairy products contain fats and protein, they are best consumed as a separate product or with vegetables.
Eating boiled eggs is preferable to meat.
It is better to replace sugar with honey, dried fruits, fruits.
Preferably natural, not cooked food - vegetables, fruits, nuts, seeds, fruits. The fewer products in a dish, the better. Variety forces you to eat more and makes digestion difficult.
Useful vegetable salads from cabbage, celery, cucumbers, radishes, tomatoes, parsley. It is enough to mix 2-3 types of vegetables, use them without salt, vinegar, mayonnaise.
Fats are best added to ready-made meals, as they impair the absorption of proteins and create fermentation.
Proteins are healthier to consume with grains or vegetables.
Table salt is better to replace sea salt. Or, to add salt to food, use gammasio: mix 1 part of sea salt with 12 parts of sesame or flaxseed crushed in a coffee grinder.
The basis of each meal should be fresh vegetables.
Fruits are best consumed separately, because in combination with other products they cause fermentation in the intestines.
It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.
Half of the daily calories (50%) in food should come from foods containing carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, a rapid onset of satiety.
Proteins supplied with food provide energy after burning fats, their share in the daily diet should be 20%.
Fats account for the remaining 30%. Preferably vegetable and Omega-3 fats, fish contain them. Avoid animal fats.
When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is the intake of 2500-3500 kcal.
| Product (100 g) | Energy value (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Cereals, legumes, nuts | ||||
| Baton | 235 | 7,7 | 3,02 | 53,33 |
| Peas | 298 | 20,5 | 2,04 | 64,01 |
| Buckwheat grain | 335 | 12,6 | 3,26 | 54,3 |
| Pasta | 337 | 10,4 | 1,13 | 79,4 |
| Oat groats | 303 | 11 | 6,1 | 49,94 |
| Pearl barley | 320 | 9,3 | 1,13 | 67,5 |
| Rice | 330 | 7 | 1 | 73,2 |
| Hazelnut | 707 | 16,1 | 66,9 | 9,9 |
| Dairy | ||||
| Kefir fat | 56 | 2,8 | 6,2 | 6,61 |
| Milk | 61 | 3,2 | 3,6 | 5,16 |
| Condensed milk | 320 | 7,2 | 8,5 | 56 |
| Cream 10% | 118 | 2,8 | 10 | 4,8 |
| creamy ice cream | 179 | 3,3 | 10 | 20,18 |
| Sour cream | 294 | 2,4 | 30 | 3,18 |
| Cheese | 352 | 26 | 26,8 | |
| Fat cottage cheese | 232 | 14 | 18 | 2,85 |
| Low-fat cottage cheese | 88 | 18 | 0,6 | 1,85 |
| Fatty foods | ||||
| Mayonnaise | 624 | 2,8 | 97 | 2,6 |
| Margarine | 743 | 0,3 | 82 | 1 |
| Vegetable oil | 899 | 99,9 | ||
| Butter | 748 | 0,5 | 82,5 | 0,8 |
| Fruits and vegetables, herbs | ||||
| apricots | 41 | 0,9 | 0,1 | 10,8 |
| oranges | 40 | 0,9 | 0,3 | 10,3 |
| Watermelon | 38 | 0,7 | 0,2 | 7,9 |
| Bananas | 91 | 1,5 | 21 | |
| Grape | 65 | 0,6 | 0,2 | 16,8 |
| Cherry | 46 | 0,8 | 10,3 | |
| polka dots | 73 | 5 | 0,2 | 13,8 |
| white mushrooms | 23 | 3,7 | 1,7 | 3,4 |
| Pear | 49 | 0,4 | 0,3 | 10,9 |
| Melon | 38 | 0,6 | 10,3 | |
| Raisin | 262 | 1,8 | 66 | |
| Sauerkraut | 19 | 1,8 | 3,2 | |
| cabbage | 27 | 1,8 | 0,1 | 6,8 |
| Potato | 80 | 2 | 0,4 | 18,1 |
| Cranberry | 26 | 0,5 | 3,8 | |
| Carrot | 34 | 1,3 | 0,1 | 9,3 |
| cucumbers | 14 | 0,8 | 0,1 | 3,8 |
| Pepper | 27 | 1,3 | 7,2 | |
| Peaches | 43 | 0,9 | 0,1 | 11,3 |
| Tomatoes | 23 | 1,1 | 0,2 | 5 |
| Radish | 21 | 1,2 | 0,1 | 3,8 |
| Salad | 17 | 1,5 | 0,2 | 3,1 |
| Beet | 42 | 1,5 | 0,1 | 12,8 |
| Pumpkin | 25 | 1 | 0,1 | 5,9 |
| Apples | 45 | 0,4 | 0,4 | 11,8 |
| Meat fish | ||||
| Mutton | 209 | 15,6 | 16,3 | |
| Boiled sausage "Doctor" | 257 | 12,8 | 22,2 | 1,5 |
| Beef | 218 | 18,5 | 16 | |
| Squid | 110 | 18 | 4,2 | |
| Chicken | 141 | 18,2 | 18,4 | 0,7 |
| Rabbit meat | 183 | 21,1 | 15 | |
| Pork fat | 491 | 11,7 | 33,3 | |
| Horse mackerel | 114 | 18,5 | 4,5 | |
| Chicken egg | 157 | 12,7 | 11,5 | 0,7 |
Loading...