What are proteins and carbohydrates in food. The ABC of nutrition: proteins, saturated and unsaturated fats, simple and complex carbohydrates
Food supplies the human body with the energy it needs for full life. And it is thanks to regular nutrition and the complex physicochemical reactions it produces (which is what the people call metabolism or metabolism) that life is maintained. Food contains many nutrients, without which any general growth, development and functioning of the body would be impossible. We'll cover these nutrients in lesson two.
Below we will consider:
We will also explain what is the value of each of the substances.
Protein
Proteins are the main building blocks of the body and the basis of its cells and tissues. About 20% of them consists of the human body and more than 50% - 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 acidsthat are not synthesized in the human body are arginine, histidine, threonine, phenylalanine, valine, isoleucine, leucine, methionine, lysine and tryptophan. Proteins can have different biological values, which depend on how much and what amino acids they contain, what is the ratio of essential and non-essential amino acids, and what is their digestibility in the digestive tract.
As a rule, proteins of animal origin have a higher biological value. For example, eggs, liver, meat and milk can boast of the optimal ratio of essential acids. And they are absorbed by 97%, while vegetable proteins are absorbed only by 83-85%, because in products vegetable origin contains a large amount of non-digestible (ballast) substances.
Plant foods generally contain small amounts of protein and are deficient in methionine, lysine and tryptophan. Only legumes (such as soybeans, beans and peas) are high in protein (24% to 45%). 20% of the protein is found in nuts and sunflower seeds. In terms of amino acid composition, proteins of rye, rice and soy are close to animal proteins.
The body's need for protein is determined by the person's age, sex, nature of work, national dietary habits and climatic conditions in which he lives. Usually, adults who are not engaged in active physical work should take protein per day at the rate of slightly less than 1 g per 1 kg of body weight. Food protein should provide 1/6 of the weight and 10-13% of the total energy requirement of the body, and 55% of the recommended protein 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. Esters of fatty acids have an even number of carbon atoms, and the fatty acids themselves are divided into two large groups - saturated and unsaturated fats. The former are rich in solid animal fats (there can be up to 50% of the total mass), and the latter are rich in liquid oils and seafood (in many oils, for example, in olive, flaxseed, corn and sunflower oils, unsaturated fats can be up to 90%). IN human body the normal fat content is 10-20%, but in cases of disorders of fat metabolism, this figure can increase up to 50%.
Fats and fat-like substances make up cell membranes and membranes 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 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 do not allow the development of atherosclerosis, make the body more resistant to infectious diseases.
Concerning nutritional value fat, it is due to 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 point: if it is lower than 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 enter the body. Of the sterols, cholesterol, found in animal products, is the best known. But in the body it can also be synthesized by intermediate metabolic products of fats and carbohydrates.
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 a colloidal solution formed by interaction with phosphatides, unsaturated fatty acids and proteins. When the metabolism of these substances is disturbed (or there is a deficiency), cholesterol turns into small crystals that settle on the walls blood vessels and biliary tract, which is why atherosclerosis develops and gallstones are formed.
Carbohydrates
Foods contain carbohydrates 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: when only 1 g of carbohydrates are oxidized, 4 kcal are released.
For a person not engaged in physical work, the average need for carbohydrates is 400-500 g per day, 2/3 of the daily ration in weight terms and 60% in caloric terms. If a person is actively working physically, the rate becomes larger.
When choosing food, it is best to stop your choice on 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 glucose concentration (the end product of digestion) in body fluids is much more favorable for subsequent metabolism. It is also important that polysaccharides are not sweet in taste, due to which the likelihood of their increased consumption decreases.
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 a variety of indigestible and indigestible polysaccharides such as cellulose. You need to know that thanks to the coarse fiber, non-digestible food, intestinal motility is stimulated, a number of catabolites (even toxic) in the large intestine are absorbed, cholesterol is excreted, and beneficial intestinal bacteria are supplied with nutrients. On average, an adult should take 25 g of carbohydrates per day.
Vitamins
Vitamins are indispensable nutrients (nutrients) of organic origin and of a wide variety of chemical structures. They are needed for proper metabolism in the human body. Their daily allowance is usually measured in mg (milligram) and μg (microgram), and it depends, as before, on the person's age, gender, nature of work and state of health.
Vitamins are water-soluble (vitamins of group B and vitamin C) and fat-soluble (vitamins A, D, E, K):
- Almost all B vitamins are found in egg white, yeast, liver, legumes, and the outer parts of grains.
- Vitamin C (ascorbic acid) is found in the green parts of plants, berries, vegetables, citrus fruits and other fruits, in particular in acidic ones, as well as in the kidneys and liver.
- Vitamin A is only rich in animal products - cheeses, sturgeon caviar, cod liver, cattle liver, butter. Plus, it is synthesized in the body through provitamin A (carotene), which is found in orange-colored fruits, berries and vegetables.
- Sources of vitamin D include cod liver oil, fish roe, milk fat, and liver. The synthesis of this vitamin occurs due to the effects of ultraviolet radiation.
- Vitamin E is found in green vegetable leaves, egg yolks and vegetable oils.
- Vitamin K is supplied to the body by the liver, potatoes, tomatoes and leafy vegetables.
Fresh vegetables retain vitamins best of all, so it is recommended to eat them as often as possible. If they are stewed and boiled, the content of vitamins will decrease. And if you make a sourdough or subject vegetables to quick freezing, vitamins will be stored in vegetables for a long time.
The value 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, strengthen the immune system. With a lack of vitamins, the mechanisms of the nervous system and the visual apparatus are disrupted, skin problems, vitamin deficiencies and hypovitaminosis appear, the immune status weakens, etc. It should be remembered that the most deficient (especially during winter and early spring) vitamins are vitamins A, B1, B2 and C.
Minerals
Mineral substances are components of tissues and organs, which explains their huge role in the physical and chemical processes occurring in the body. Some minerals are found in cells, while others are in tissue fluid, lymph and blood (in which minerals are suspended in the form of ions).
Sulfur, chlorine, phosphorus, potassium, magnesium and calcium are considered the most significant for the functioning of the body. These elements help the body build tissues and cells and also support the functions of the central nervous system, muscles, and heart. In addition, they neutralize harmful acids - metabolic products.
Calcium is a building block for bone tissue, and it is especially necessary for children whose skeletons are at the stage of formation. Calcium enters the body with vegetables, fruits and dairy products.
Phosphorus is equally important because also participates in the structure of bones, and more than half of all available phosphorus is in bones. If there is enough phosphorus in the body, there will always be a normal metabolism of carbohydrates and a strong nervous system. Phosphorus is found in legumes, grains, fish, milk and meat.
Naturally, the body needs magnesium, bromine, iodine, zinc, cobalt, fluoride and other trace elements (we will talk in more detail about them, as well as about vitamins in the next lesson), which are contained in food 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 trace element in the body causes specific diseases such as tooth decay (lack of fluoride), severe anemia (lack of copper or cobalt), endemic goiter (lack of iodine) and others. Particular attention must be paid to ensuring that minerals are supplied children's organism... If up to 2 months they are received enough with mother's milk, then at the 3rd month they need to be added to the juices of vegetables, fruits and berries. Starting from the 5th month, it is necessary to supply complementary foods with minerals (oat and buckwheat cereals, meat, eggs, fruits and vegetables).
Water
Water and mineral substances dissolved in it serve as the basis of the internal environment of the body - this is the main part of tissue fluid, lymph and plasma. Not a single vital process in the body (especially thermoregulatory and enzymatic processes) is possible without a sufficient amount of water.
Water exchange is influenced by parameters such as humidity and ambient temperature, dietary patterns, and even behavior and clothing. An adult should provide his body with about 2-3 liters of fluid. Men are advised 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 consumption
To maintain each process in the body, a certain amount of energy is spent, provided by food intake. Energy intake and expenditure are expressed in thermal units called calories. A kilocalorie is equal to the amount of heat needed to raise the temperature of 1 liter of water by 1 °.
The average indicators of combustion of substances contained in food are as follows:
- 1 g protein \u003d 4.1 kcal
- 1 g fat \u003d 9.3 kcal
- 1 g carbohydrates \u003d 4.1 kcal
Energy for basic energy exchange is the minimum amount of calories 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 in extreme conditions, for example, if it is starving, the necessary energy can come from internal structures and reserves (this process is called endogenous nutrition). The human need for energy, based on daily energy consumption, is from 1700 to 5000 kcal (sometimes more). This indicator depends on the sex of the person, his age, lifestyle and characteristics of work.
As we already know, among the nutrients in food, fats, carbohydrates, proteins (proteins), minerals and vitamins are allocated. In terms of calorie 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. The approximate value of the daily calorie content, if the minimum daily physical exercise, is calculated by multiplying the normal weight (in kg) by 30 calories for women and 33 calories 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 the amount of excess body weight of each individual person.
In most cases, nutritionists recommend using diets that are standard in terms of calories (they provide the body with 2200-2700 kcal). But the diet should include different foods - both in calorie content and in quality. You should always remember about 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 should choose for himself such a diet that will provide him with the necessary amount of energy. It is important to ensure that the body receives as few harmful substances and "empty" calories as possible, as well as track your body weight. People who are obese or, conversely, overly thin, should turn to specialists who will help you choose the right diet for every day.
To correctly determine the 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, liquor and the most common foods.
Using the tables is as easy as shelling pears - all drinks and products are grouped and arranged in alphabetical order. Opposite each drink or product there are columns that indicate the content of the required substances and the number of calories (based on 100 g of a specific product). Based on these tables, it is very convenient to compose your own diet.
Table 1 (Non-alcoholic drinks)
|
NAME |
PROTEINS |
FATS |
CARBOHYDRATES |
Kcal |
|
Apricot juice |
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|
Pineapple juice |
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|
Orange juice |
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|
Grape juice |
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|
Cherry juice |
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|
Pomegranate juice |
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|
Cocoa in milk |
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|
Bread kvass |
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|
Coffee with milk |
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|
Lemon juice |
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|
Carrot 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 |
Kcal |
|
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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|
Beer dark |
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|
Port wine |
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|
Champagne |
Table 3 (Food)
|
NAME |
PROTEINS |
FATS |
CARBOHYDRATES |
Kcal |
|
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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|
Watermelon |
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|
Eggplant |
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|
Bananas |
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|
Mutton |
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|
Bagels |
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|
Beans |
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|
Lingonberry |
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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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|
Grapes |
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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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|
Shelled peas |
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|
Whole peas |
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|
Green peas |
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|
Garnet |
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|
Grapefruit |
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|
Walnut |
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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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Dragee fruit |
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|
Blackberry |
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|
Melted animal fat |
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|
Tourist breakfast (beef) |
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Tourist breakfast (pork) |
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Green beans (pod) |
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|
Marshmallow |
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|
Raisins |
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|
Chum salmon caviar |
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|
Caviar left breakout |
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|
Pollock caviar |
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|
Granular sturgeon caviar |
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|
Sturgeon breakout caviar |
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|
Turkey |
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|
Fig |
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|
Iris |
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|
Natural yoghurt (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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|
Carp |
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|
Carp |
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|
Potatoes |
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|
Chum |
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|
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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|
Cooked sausage Doctor's |
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|
Cooked sausage Amateur |
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Cooked sausage Milk |
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|
Cooked sausage Separate |
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|
Veal sausage |
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|
Cooked-smoked sausage Amateur |
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|
Cooked-smoked sausage Cervelat |
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|
Semi-smoked sausage Krakowska |
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Semi-smoked sausage Minsk |
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Semi-smoked sausage Poltava |
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|
Ukrainian semi-smoked sausage |
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|
Raw smoked sausage Amateur |
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|
Uncooked smoked sausage Moscow |
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|
Sausage mince |
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|
horsemeat |
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|
Chocolate sweets |
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|
Raw smoked loin |
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|
Smelt |
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|
Crab |
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|
Shrimp |
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|
Rabbit |
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|
Buckwheat |
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|
Corn groats |
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|
Semolina |
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|
Oat groats |
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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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|
Onion |
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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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|
Margarine sandwich |
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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 butter |
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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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|
Acidophilic 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 |
||||
|
Cloudberry |
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|
Seaweed |
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|
Wheat flour 1 grade |
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|
Wheat flour 2 grades |
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|
Wheat flour of the highest grade |
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|
Rye flour |
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|
Navaga |
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|
Burbot |
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|
Nototenia marble |
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|
Sea buckthorn |
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|
Cucumbers |
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|
Perch |
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|
River perch |
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|
Olives |
||||
|
Sturgeon |
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|
Halibut |
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|
Paste |
||||
|
Sweet green pepper |
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|
Sweet red pepper |
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|
Peaches |
||||
|
Peaches |
||||
|
Parsley (greens) |
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|
Parsley (root) |
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|
Lamb liver |
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|
Beef liver |
||||
|
Pork liver |
||||
|
Cod liver |
||||
|
Sponge cake with fruit filling |
||||
|
Puff pastry with cream |
||||
|
Puff pastry with fruit filling |
||||
|
Tomatoes (tomatoes) |
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|
Lamb kidneys |
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|
Beef kidney |
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|
Pork kidneys |
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|
Millet |
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|
Curdled milk |
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|
Gingerbread |
||||
|
Blue whiting |
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|
Whole wheat |
||||
|
Millet |
||||
|
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 fish |
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|
Rowan red |
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|
Rowan chokeberry |
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|
Ryazhenka |
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|
Carp |
||||
|
Saury |
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|
Baltic herring |
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|
Salad |
||||
|
Beef sausages |
||||
|
Pork sausages |
||||
|
Sugar |
||||
|
Beet |
||||
|
Fatty pork |
||||
|
Lean pork |
||||
|
Skinny pork |
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|
Pork stew |
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|
Butter baked goods |
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|
Herring |
||||
|
Salmon |
||||
|
Sunflower seed |
||||
|
Lamb heart |
||||
|
Beef heart |
||||
|
Pork heart |
||||
|
Mackerel |
||||
|
Garden plum |
||||
|
Cream 10% fat |
||||
|
Cream 20% fat |
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|
Sour cream 10% fat |
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|
Sour cream 20% fat |
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|
White currant |
||||
|
Red currants |
||||
|
Black currant |
||||
|
Sausages Dairy |
||||
|
Sausages Russian |
||||
|
Pork Sausages |
||||
|
Horse mackerel |
||||
|
Sterlet |
||||
|
Zander |
||||
|
Wheat crackers |
||||
|
Creamy 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 |
||||
|
Fat-free cottage cheese |
||||
|
Bold cottage cheese |
||||
|
Fatty veal |
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|
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 |
||||
|
Takhinny halva |
||||
|
Wheat bread from 1 grade flour |
||||
|
Rye bread |
||||
|
Coarse rye bread |
||||
|
Horseradish |
||||
|
Persimmon |
||||
|
Chicks |
||||
|
Ramson |
||||
|
Cherries |
||||
|
Blueberry |
||||
|
Prunes |
||||
|
Garlic |
||||
|
Lentils |
||||
|
Mulberry |
||||
|
Rosehip fresh |
||||
|
Dried rosehip |
||||
|
Milk chocolate |
||||
|
Dark chocolate |
||||
|
Pork fat |
||||
|
Spinach |
||||
|
Sorrel |
||||
|
Pike |
||||
|
Apples |
||||
|
Apples |
||||
|
Beef tongue |
||||
|
Pork tongue |
||||
|
Egg powder |
||||
|
Chicken egg |
||||
|
Quail egg |
In the next lesson, we will dwell in more detail on trace elements and vitamins, find out how much they need a person, and from what products they can be obtained, and also give some 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. In each question, only 1 option can be correct. After you have selected one of the options, the system automatically proceeds to the next question. The points you receive are influenced by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are mixed.
Health as such simply cannot be strong if a system of proper nutrition 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
Whatever one may say, but 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 is as difficult with fats as without them. At the same time, it is necessary to learn how to correctly separate “good” from “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good fats are found in, etc.
Protein
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. Don't forget about the amino acids found in legumes, vegetables, and whole grains.
Carbohydrates
Only carbohydrates provide the body with more than half of the vital energy it needs, so it is not possible to give up on them, but it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that such are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are frequent. But if you want to pamper yourself with sweet foods, you need to replace them with lactose and fructose. They will not only saturate the body, but also will not cause mood changes.
Slow carbohydrates
The main carbohydrates that people need in their diet are starch and plant polysaccharides. 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 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 intestinal microflora. By the way, it is starch that gives nutritional properties to a large number of fruits, vegetables and cereals. He 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 gain weight.
Fast carbohydrates
As the fats table 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 is broken down into fructose and glucose in the gastrointestinal tract. In case of blood oversaturation, they are deposited in the fatty layer. By the way, it is said that obesity in many people in America was triggered by the misconception that sucrose affects weight gain, but dietary sugar does not.
Vitamins
You can get additional and necessary vitamins from a variety of healthy foods. You can learn more about this from a dietitian, who will be able to select the complex on an individual basis. For normal functioning, you need: proteins, fats, carbohydrates, vitamins. The table will tell you where you can find certain vitamins:
Vitamin A... Helpful to keep your eyesight and skin in good shape | Fruits and vegetables of bright yellow color, liver, apricots, fish fat, cheese, butter, carrots, eggs and milk |
Vitamin B 1. Contributes to the normal metabolism in the body, stabilization of the water-salt balance, the proper functioning of the liver | Nuts, brewer's yeast, milk, sprouted grains, liver, rye and wheat bread |
Vitamin B 6... It is necessary for the assimilation 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. Relevant 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 enzymatic processes | Berries, fruits and raw vegetables |
Vitamin E.For the functioning of erythrocytes and stable functioning of the genitals | Nuts, sprouted grains, vegetable oils, eggs, green parts of plants, 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 respiratory tract, gastrointestinal tract and skin epithelium, hemoglobin formation | 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 speak specifically about the amount of food intake. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which is likely to immediately affect skin in the form of a rash.
Proteins, fats, carbohydrates: table
Often, the calorie table is necessary for those people who are worried about their health or play sports. Moreover, the calculation must be carried out in a comprehensive manner and take into account the spent energy. This information is relevant for both professional athletes who have their own nutritionists and ordinary people who lead a healthy lifestyle.
So, here is a table of products. which are contained in them are designed for 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so for a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some "heavy" food categorically cannot be combined with another of the same, because of which in the course of biochemical processes all received carbohydrates and fats will go to harm or be deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinion of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.
Basic principles of separate feeding
You can not combine proteins and carbohydrates in your diet (meaning at one meal). This is due to the fact that different gastric juices are required for their digestion. Consequently, it will be difficult for the body to deal with them. It is best to combine products of the same type, because the same flour products, getting into digestive tract together with protein ones, they begin to ferment.
That is why it is necessary to properly combine proteins, fats, carbohydrates. The compatibility chart will help with this.
Thus, by controlling your diet, you can noticeably 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 falling under these groups. It is much easier to calculate your daily diet, which is especially important for dieting, general recovery or weight loss. Many health problems can be avoided in this way. Anyone can take the first and most important step on the way to healthy life, counting proteins, fats, carbohydrates in products. The table will also be useful for diabetics.
Ready meals
If we talk about the calorie content of ready-made 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 be subjected to and for how long; refueling; compatibility of all components, etc. Therefore, the table of products and their calorie content will only become relevant if the correct one takes place.You must be very careful about your body.
To maintain a slim figure, increase muscle mass, develop strength, and you need an optimal intake of proteins, fats and carbohydrates. To determine which food products contain them, in what ratio to use them, how to take into account their compatibility and calorie content, the corresponding tables are used.
Protein foods
A protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.
The body builds cells from protein. IN digestive system protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or give energy.
The protein received with nutrition 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 soybeans, lentils, legumes, mushrooms.
Protein in salted, smoked or canned fish is less digestible and absorbed.
The protein of chicken eggs is almost completely absorbed, but this product is quite high in calories.
The fastest way the body digests milk and egg whites, a little slower - fish and meat, relatively slowly - vegetable. Protein foods are digested in an acidic environment, and freezing and thawing reduces the benefits of protein by almost half.
Protein foods stimulate the body to synthesize growth hormone, 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.
Plant proteins are essential for the human body.
Some scientists believe that the consumption of animal proteins clogs the cellular protoplasm, disrupting its original structure, which leads to disease and aging. In addition, up to 70% of the energy contained in it is spent on the digestion of animal protein.
The daily protein intake is 80-100g (based on 1-1.5g of protein per 1kg of body weight). When 1g of protein is burned, 4kcal is released. With an excess intake of protein products, the liver and kidneys suffer.
This provision 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 older one. 75g.
Academician Amosov N.M. to replenish essential amino acids, he consumed a little milk and meat (50 g).
The World Health Organization has established standards: a man weighing 65 kg needs 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.
The body does not accumulate protein, it burns it in order to avoid turning into toxic substances (cadaveric poison). Forced utilization (digestion) of excess protein requires energy, which may no longer be enough to assimilate carbohydrates or fat, so they are stored undigested, which leads to fullness and an increased 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 the digestive juices.
A common and affordable product - sunflower seeds - contains a lot of protein.
Some researchers deny that meat is essential for muscle strength. They believe that meat has only a stimulating effect, which is mistakenly taken as evidence of its significant nutritional value. In fact, eating animal protein reduces stamina and performance.
Meat takes longer to digest in the body than other foods, which many also consider a sign of its high nutritional value. In fact internal organs do a tremendous job. There are a lot of harmful substances in the blood, including uric acid, which is why gout develops.
When feeding on animal protein, the harmful substances contained in it irritate nervous system, and their salts are vessels. Meat-eaters have neurasthenia, diseases of blood vessels, heart and blood, they look older than biological age.
Foods containing carbohydrates
Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, and regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, starch. Energy is released, which is especially necessary for the brain and muscles.
Distinguish between 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, heart, and muscles. Fructose is the sweetest, participates in metabolic processes or is converted into glucose. Fruits, berries, honey contain glucose and fructose.
Dietary fiber is essential for bowel movement, and it binds 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 grains in the shell. Therefore, for example, semolina is less beneficial, although it is well digested. Rice is rich in protein and starch, but low in fiber. Oatmeal is high in protein and fat.
Wholemeal bread and rye bread is healthier, although it is less digestible 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, vegetables.
Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1g of carbohydrates gives 4Kcal of energy.
It is believed that approximately 3/5 of carbohydrates should come from grains (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root vegetables, 1/10 from fruits and vegetables.
Carbohydrates cover approximately half of the body's daily energy expenditure; every day they need up to 400-500g.
| Products (100 g) | Calorie content (kcal) | Carbohydrate content, g |
|---|---|---|
| Cereals | ||
| Rice | 372 | 73 |
| Simple flour | 350 | 80 |
| Nuts, dried fruits | 368 | 65 |
| White bread | 233 | 50 |
| Boiled pasta | 117 | 25 |
| Confectionery | ||
| Cream cake | 440 | 67,5 |
| Shortbread cookies | 504 | 65 |
| Milk ice cream | 167 | 25 |
| Milk and dairy products | ||
| Fruit kefir | 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 |
| Oil fried cod | 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 | ||
| Raisins | 246 | 65 |
| Dried dates | 248 | 62,5 |
| Prunes | 161 | 40 |
| Fresh bananas | 79 | 20 |
| Grapes | 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 |
| Fresh grapefruit | 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 |
| Candy | ||
| 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 |
Excessive intake of food rich in carbohydrates leads to obesity.
In the opposite process - limiting the diet (diet, starvation) - the body first consumes the reserves of sugar from the liver, then from the muscles, and only then adipose tissue.
Starch from potatoes is absorbed better than from cereals - a thin layer under the skin of young potatoes contains an enzyme that accelerates the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in their uniforms."
Fiber is the membranes and fibers of plants. The body does not completely digest fiber, uses it to form feces. Eating foods with fiber slows down the absorption of carbohydrates, removes excess cholesterol.
| Product (100 g) | Fiber content, g |
|---|---|
| Dried mushrooms | 20 |
| Potatoes | 8 |
| Raspberries | 5,1 |
| Raisins (3/4 cup) | 5 |
| Apples with peel | 4,7 |
| Nuts | 4 |
| Strawberry | 4 |
| Dates | 3,6 |
| Dried apricots | 3,5 |
| Dried apricots | 3,5 |
| Orange | 3,1 |
| Oat groats | 2,8 |
| Bran bread | 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 is able to create a fatty layer that reduces heat loss. Lipids prevent tissue damage from falls. They are involved in the formation of cells, nerve pathways, connective tissue.
Fat-rich foods 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. Foods such as eggs, cheeses, and fatty fish are rich in cholesterol.
Deficiency of fatty foods worsens the condition of hair, skin, weakens immunity, fat-soluble vitamins A, D, E, K are less absorbed.
Each 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 consumption should be 25-30%.
For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered with fatty foods. Considering that when 1 g of fat is burned, 9 Kcal of energy is released, the daily share in this case will be 750/9 \u003d 83 g.
Animal fats should be 70%, vegetable fats - 30% of the daily diet.
The most useful are butter and lard. Vegetable oils it is better to use unrefined, 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 |
| Fatty pork | 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 |
| Granular sturgeon caviar | 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 foodstuffs containing animal fat, they end up in the human body. Therefore, you should not eat the skin of birds, lard crusts.
It is better to replace animal fats with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, jellied meat, fried potatoes, broths from fatty fish, fatty cheeses and cottage cheese, ice cream, whipped cream.
Frying with fat is especially harmful, so it is best to cook in a non-stick skillet. To reduce 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, your favorite foods cause your appetite. A truly hungry organism is ready to eat any product.
After eating protein products, you should not take liquid and other types of food for 3 hours, after carbohydrate - 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, B group, calcium.
Carbohydrates from fresh vegetables and fruits that have not been cooked give the body maximum energy and are quickly absorbed.
Cereals have too few essential amino acids, vitamins A, B, and C. Such an imbalanced 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 wholemeal bread, 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 blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body is less resistant to various diseases.
Cereal-based products are healthier to use with fresh vegetables, herbs, seaweed... Sprouted wheat is useful.
There are almost no vitamins and minerals in bread. The body spends 10 times more time to process the starch of cereals than it does to digest potato starch. Therefore, until the age of two, you should not feed your child any starchy food.
Foods such as beans, lentils, and beans, which are rich in protein, increase the production of uric acid. Eating them with bread disrupts the acid-base balance in the body.
Dairy products contain fat and protein and are best consumed as a stand-alone product or with vegetables.
Eating boiled eggs is preferable to meat.
It is better to replace sugar with honey, dried fruits, fruits.
Natural, not heat-treated food is preferable - vegetables, fruits, nuts, seeds, fruits. The fewer foods in a dish, the better. Variety forces you to eat more and makes digestion difficult.
Vegetable salads made from cabbage, celery, cucumbers, radishes, tomatoes, parsley are useful. It is enough to mix 2-3 types of vegetables, consume them without salt, vinegar, mayonnaise.
It is better to add fats to ready-made meals, as they impair the absorption of proteins and create fermentation.
Protein is healthier when consumed with grains or vegetables.
It is better to replace table salt with sea salt. Or use gammasio for salting food: mix 1 part of sea salt with 12 parts of sesame or flaxseed crushed in a coffee grinder.
Each meal should be based on fresh vegetables.
Fruits are best eaten on their own, because in combination with other foods, 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 end at least two hours before bedtime.
Half of the daily calories (50%) in foods should come from foods that contain 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, the rapid onset of a feeling of fullness.
Proteins from food provide energy after burning fats, their share in the daily diet should be 20%.
The share of fat accounts for the remaining 30%. Vegetable and omega-3 fats are preferable, fish contains them. It is better to refuse 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) | Proteins (g) | Fat (g) | Carbohydrates (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 products | ||||
| Fat kefir | 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 |
| Cheeses | 352 | 26 | 26,8 | |
| Fat cottage cheese | 232 | 14 | 18 | 2,85 |
| Low-fat cottage cheese | 88 | 18 | 0,6 | 1,85 |
| Fatty food | ||||
| 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 | |
| Grapes | 65 | 0,6 | 0,2 | 16,8 |
| Cherry | 46 | 0,8 | 10,3 | |
| Peas | 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 | |
| Raisins | 262 | 1,8 | 66 | |
| Sauerkraut | 19 | 1,8 | 3,2 | |
| Cabbage | 27 | 1,8 | 0,1 | 6,8 |
| Potatoes | 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 | |
| Fatty pork | 491 | 11,7 | 33,3 | |
| Horse mackerel | 114 | 18,5 | 4,5 | |
| Chicken egg | 157 | 12,7 | 11,5 | 0,7 |
We will consider proteins, fats, carbohydrates and all other nutrients from the point of view of nutrition of a person leading an active lifestyle, i.e. exercising regularly. We would like to convey to you something new, and not to enumerate the already known truths. But we cannot omit some basic things, because it will not be clear where it comes from. And we begin our story about protein - the most controversial and underrated nutrient.
Protein
From school we know the phrase that "life is a way of existence of protein bodies." Those. we are with you the very protein bodies. Our hair, nails, skin, internal organs and muscles are all made of protein. Thus, protein is the main building material of 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 a building material for cells, tissues and organs. It serves as the basis for the creation of enzymes, hormones and other compounds. Especially noteworthy is the detoxifying enzyme glutathione, the most abundant antioxidant in the human body and perhaps the most important. Not only glucose, but also proteins are brain food. They supply amino acids with neurotransmitters that conduct nerve impulses into the human brain. Those. the value of protein for the human body can hardly be overestimated.
Amino acids
Our body cannot use foreign protein to build its own cells. In the process of assimilation, proteins are broken down to their constituent amino acids, which are then used to synthesize human proteins. All amino acids are divided into nonessential, i.e. which can be synthesized by the body itself, and irreplaceable, which are not formed in the body and must necessarily come with food. Egg and milk protein is ideal in terms of the content and ratio of amino acids. Far from being ideal are plant proteins that are deficient in essential amino acids. The exception is soybeans. Therefore, it is very important for vegetarians to properly blend proteins from various plant sources that are deficient in various amino acids in order to formulate a relatively "healthy" diet.
How much do you need?
This is the most important question. Chronic protein deficiency in the diet leads to muscular dystrophy, anemia, and decreased immunity. And excess is harmful, because leads to an overload of the liver and kidneys with decay products (purines and ketones). So how much do you need? The answer to this question would be: protein intake should be ADEQUATE to your gender, age, physical activity and your goals. For example, a young woman who is aiming to build a beautiful figure and get rid of excess fat should consume 1.6 to 2.2 grams of protein per kg. own weight. Naturally, this amount of protein should be caused by the training process, and not just the desire to "lose weight by summer". Then practically all the protein will be utilized in the working muscles, because the speed of its transformation will increase. And its toxic effect will be neutralized. In addition, the body easily adapts to increased protein intake.
Output
A healthy diet for a exercising person means incorporating protein in every meal. And these techniques should be at least 5-6. The source of protein should be lean beef, chicken breasts (skinless), turkey, fish, eggs, skim milk and dairy products, 17% cheese, legumes, soy (especially for women over 45), protein shakes.
Carbohydrates
If proteins are a building material, "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 readily available form. In combination with proteins, they form some hormones and enzymes, as well as biologically important compounds. Carbohydrates are classified into simple and complex, digestible and non-digestible. Simple carbohydrates include monosaccharides (glucose, galactose, fructose), consisting of one type of sugar; and disaccharides (sucrose, maltose, lactose), containing 2 types of sugars in their composition. And complex carbohydrates include polysaccharides (starch, glycogen, fiber and pectin), which consist of more than two sugars. It is important for us that simple carbohydrates that do not require long absorption are quickly absorbed into the bloodstream and replenish the body's energy needs. But if these needs are absent 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 and immediately after training. Then their energy will go to replenish the costs of the body and will not create any threat to the waist. And in any case, do not 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 raise blood sugar levels, to which the pancreas reacts by releasing insulin, a transport hormone that will directly deliver fat and excess sugars to 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 instant 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, durum wheat pasta, grain bread, vegetables and legumes, boiled young potatoes.
Fats
Fats are energy concentrates (they have more than double the caloric value of proteins and carbohydrates). In the body, fats are used to store energy, heat insulation, participate in water exchange, provide the transfer 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 mainly in olive oil, avocados, olives. And in polyunsaturated fats, one should also distinguish between Omega-6 (sunflower, corn, soybean oils, nuts and seeds) and Omega-3 (fish, fish oil, flaxseed oil, walnut oil, wheat germ oil). It is important to note that Omega-3 fatty acids are considered essential, i.e. they are not synthesized by the body (similar to essential amino acids) and must be regularly ingested 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 rises and the content of "good" decreases. There is accumulating evidence that trans fats have a harmful effect on the growth of the fetus and newborns, worsen the quality of breast milk in nursing mothers, and negatively affect immunity.
Output
Eating a healthy diet means completely eliminating trans fats and almost completely eliminating the direct consumption of saturated (animal) fat. We get them in sufficient quantities in a latent form (in the same olive or sunflower oils, as well as in dairy and meat products). A daily intake of essential omega-3 fats in the form of fish oil and flaxseed oil is a must. And then you will become slim, and your skin and hair will thank you.
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In order for us to 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 drawing up a 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, are not affected by enzymes, and are not oxidized. As a result, they are removed from the body much more slowly than vegetable fats, and thus additionally load the liver. However, the body carries 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 can be completely abandoned.
Animal fats harm our body. They provoke diseases of the heart and blood vessels, lead to atherosclerosis.
Excessive consumption of animal fat, according to many scientists, is a prerequisite for the occurrence of some cancers.
Just as there are essential amino acids, there are also essential fats that our body cannot produce on its own. They have to do with food. For example, omega3 fatty acids are found in foods such as walnuts, sprouted wheat grain oil and fish oil. Yes, proper nutrition - these are 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 full, correct and healthy work 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 excess amount of carbohydrates enters the body, blood glucose levels 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 disrupted, then the body will begin to receive energy mainly from fats. As a result, the body accumulates substances formed during the breakdown of fat, and an acidotic crisis may occur: you will feel weak, you may feel dizzy or have a headache, nausea and bad breath of acetone will appear.
If there is a lack of glucose, a person may feel drowsy, and even faint - if the glucose deficiency is too great.
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 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 with not only calories (read also), but many nutrients... They are processed more slowly by the body, and, therefore, the release of sugar into the blood occurs gradually, rather than abruptly - as is the case with simple carbohydrates. Complex carbohydrates provide us with useful energy and leave no 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. Although starch can cause obesity, a lack of this carbohydrate leads to muscle wasting.
- Glycogen is a store of muscle energy that the body can access quickly and easily.
- Insulin is a polysaccharide that contains 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 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 and 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 absorb it. 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 that includes two separate monosaccharides, fructose and glucose. It promotes the release of insulin into the blood
- Maltose is a disaccharide composed of two glucose carbohydrate molecules. Once in the body, it breaks down into simple components, that is, in fact, it becomes glucose.
- Lactose is milk sugar that contains galactose as well as glucose. Our body can get lactose from milk, cheese, cottage cheese.
findings
From all of the above, 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 excluded from the diet, otherwise it will lead to difficulties with health and well-being. 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, rolls and sweets. Let's follow the golden rule - everything is good in moderation!