What is carbohydrate fat protein. Proteins, fats and carbohydrates

Good nutrition is the holistic science of food and its effects on health. The nutrients that the body itself cannot synthesize must come from food. Some of the nutrients required for normal functioning include:

• minerals;
• fatty acid.

The body needs some of these substances (trace elements) in very small quantities, others, on the contrary, a little more (macronutrients). Lack of any of the nutrients often leads to the development of serious diseases. Excess often leads to obesity and side problems.

Macronutrients Basics

Macronutrients, or macronutrients, are nutrientsproviding the body with the necessary energy and calories. They are essential for normal growth, metabolism and maintenance of bodily functions.

Already based on the name, it becomes clear: macronutrients are a group of substances that are necessary for humans in large quantities. Macronutrients include: proteins, fats, carbohydrates.

Many are puzzled by the question of what the percentage of these substances should be in the daily diet and how many grams of each element should be received daily. But in order to answer it, it is important to understand what these elements are and what functions they perform.

The named 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 each time you provide the body with different microelements - the whole reason is in the sources of these substances. For example, in identical servings of olive oil and lard, lipids are dramatically 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 not so much the amount of consumption of useful micro- and macroelements (although this is also an important nuance) that matters, but their quality.

But when it comes to supplying 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 body's energy. 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 the absorption of nutrients;
• get rid of toxins 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 plasma, supply a person with energy. In general, the role of most carbohydrates for humans boils down to the fact that they:

• are a great source of strength;
• all cells and tissues of the body use them for energy;
• accumulate in liver cells and in muscle tissue, in order to activate if necessary;
• necessary for work nervous system, brain, muscles (in particular, heart), kidneys;
• have a beneficial effect on maintaining intestinal health.

Carbohydrates are made up of carbon, hydrogen and oxygen. Distinguish between simple and complex carbohydrates.

Monosaccharides and disaccharides

Simple carbohydrates are composed of monosaccharides and disaccharides. They are able to increase glucose levels quickly enough. Sweet to the taste, digestible quickly and instantly provides the body with energy.

Monosaccharides are simple sugars because they are made up of one block. 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, and immediately supply energy to the body.

Examples of monosaccharides: glucose, fructose, galactose. Simple sugars are found in different quantities in foods from different categories. Their content is especially high in ripe fruits and honey.

Monosaccharides are important sources of energy. But consuming large amounts of simple sugars, without balancing with polysaccharides or oligosaccharides (which take longer to digest and therefore provide the body with long-term energy), can cause a significant rise in blood glucose, followed by a sharp drop in blood glucose. As a result, at first there is a large and sharp release of energy, which just as quickly gives way to a feeling of fatigue. Frequent repetition of these fluctuations can lead to diabetes.

Disaccharides

Disaccharides are combinations of 2 monosaccharides. Disaccharides include:

• (milk sugar);
• sucrose (table);
• maltose;
• isomaltose (sugar formed by the breakdown of starch).

Disaccharides, like monosaccharides, give food a sweet taste and provide the body with quick energy. Thanks to these bio chemical properties they are also referred to as simple sugars. They are abundant in processed foods. Frequent consumption of disaccharides can also lead to high blood glucose levels.

Since disaccharides contain 2 “pieces” of sugar, they undergo a “separation” process before being absorbed into the body. Therefore, for each disaccharide, the body has "prepared" its own digestive enzyme. So, the enzyme sucrase acts on sucrose, lactase - on lactose. Essential enzymes are produced in the intestines. The assimilation of disaccharides is fairly easy. The exception is lactose.

Many people lack the enzyme lactase, which means that their bodies are not able to break down lactose into 2 elements, which manifests itself in the so-called lactose intolerance. This means that the consumption of dairy products is a problem for such people. Lactose intolerance is more common in old age. Undigested milk sugar is not digested and promotes 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 impairs 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 give up food that contains lactose. Some studies show that supplements containing lactobacillus are beneficial for these digestive disorders.

Large carbohydrate molecules (such as fiber or starch) are a combination of several monosaccharides bonded together. 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. The group of complex carbohydrates is represented by 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 foods (such as seeds, which are supposed to provide strength to the shoots) contain a lot of starch. When a young plant begins to grow, the starch is broken down into glucose and supplies it with the necessary energy.

Starch

If a person eats starchy foods such as potatoes, the body uses the polysaccharides from them in much the same way as plants. The digestion of starches takes longer than the processing of disaccharides.

According to the poem, starch is a sustainable source of energy. They do not cause a sharp saturation of blood 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 - individual units of carbohydrates.

Cellulose (fiber)

Food cellulose, or fiber, is also a member of the polysaccharide 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 connecting them. Instead, cellulose passes through the small and large intestines as they are. Thanks to this, fiber performs important functions for the body:

• accelerates the elimination of toxins and toxins;
• relieves constipation.

Useful cellulose is found in vegetables, grains, and legumes. In particular, unprocessed food contains more fiber. For example, bran contains a lot of fiber, but flour does not already have it. Cellulose is also present in the peel of fruits, but is completely absent in drinks made from them.

Much has been written about the benefits of fiber. Experiments show 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 waste and toxins from the body, which promotes healthy digestion.

Therefore, foods high in fiber should be included in weight loss diets. In addition, fiber maintains the state of the intestinal microflora, on which the immunity of the whole organism depends. A cellulose deficiency in the diet causes constipation and increases the likelihood of hemorrhoids or colon cancer.

The beneficial effects of fiber:

• reduces the possibility of developing cardiovascular diseases;
• prevents the development of obesity;
• lowers 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 colon, like fiber, it promotes the production of beneficial bacteria in the intestines. Resistant starch is found in wild rice, barley, whole wheat, and buckwheat.

In addition, there are so-called oligosaccharides in the "sugar family". 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.

Complex Carbohydrate Source:

• 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 on a scale from 1 (slowest effect on the body) to 100 (fastest satiation, this indicator is equivalent to the rate of action of pure glucose).

Glycemic index table for some foods

Category	Product	GI
Legumes	Lentils red	33
	Soy	14
Bread	Coarse rye flour	49
	White	69
	Wholegrain	72
Flakes	All the bran	54
	Corn	83
	Oat	53
	Rice	90
	Wheat	70
Dairy products	Milk, yogurt, ice cream	34-38
Fruit	An Apple	38
	Banana	61
	Orange	49
	Strawberry	32
Cereals	Barley	22
	Brown rice	66
	White rice	72
Pasta		38
	Potatoes	86
	Corn chips	72
	Oat cookies	57
	Potato chips	56
Sugar	Fructose	22
	Glucose	100
	Honey	91
	Refined sugar	64

Carbohydrates with a high glycemic index rise quickly in the circulatory system. As a result, the amount of insulin in the blood increases, causing hypoglycemia and hunger. All this leads to the use of extra calories, which means excess weight.

Carbohydrates with a low glycemic index promote a slow rise in plasma glucose, which eliminates sudden surges 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 tissue. The importance of proteins is 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, which take the place of dead cells or damaged tissues. Also, the growth and development of the body depends on them. 10 to 35 percent of the calories in your daily diet 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 the immune system;
• provide the body with energy when there is 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 sites. But if the body does not receive the necessary calories for life, protein can also be used as a source of energy.

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

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 protein than adults.

Protein intake rates (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 looking to increase muscle mass also need increased dose proteins.

Protein Sources:

• seafood;
• lean meat;
• bird;
• eggs;
• beans;
• peas;
• soy products;
• seeds;
• dairy products.

Proteins from plant foods are generally lower in fat and cholesterol, and provide the body with fiber and other essential nutrients.

Protein replenishment in the body is achieved by supplying essential 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 is twisted and twisted 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 formed from collagen, elastin and keratin. Collagen, for example, is composed of 3,000 amino acids twisted into a long, cylindrical chain. This chain attaches 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 protein taken separately.

A single amino acid resembles a simple carbohydrate. At least because the body, according to the principle of digestion of carbohydrates, also breaks the protein structure to the state of an amino acid before absorption. And only after that it digests one small "block".

Where to look for amino acids?

A healthy person needs about 40-65 grams of different amino acids per day. If the body does not receive the required amount of protein, it begins to draw reserves from its own muscles, destroying them. Inadequate intake of amino acids can lead to stunted growth, poor muscle development, thin and brittle hair, skin diseases, weakening immune system and other troubles.

The source of amino acids are proteins from food of plant and animal origin. Foods most concentrated in protein: nuts, legumes, fish, meat and dairy products. In processed food, protein is sometimes presented in the form of a peptide - a hydrolyzed protein (consists of amino chains formed from 2-200 amino acids). These foods are faster to digest and easier to digest.

Essential amino acids

There are 20 types 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. The body is able to synthesize many of these amino acids on its own. However, 9 of them are sourced only from food. They are called essential, or essential, amino acids. These include leucine, methionine, tryptophan and others.

The correct ratio of amino acids to each other is important for the body. 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 dietitians are concerned that vegetarians are not getting all the protein they need when they cut meat. Other researchers reject this theory. They suggested that since different plant foods contain different essential amino acids, then by eating a variety of foods (from whole grains, legumes, other vegetables), it is easy to get all the vital building blocks. In addition, some plant foods, such as soy, contain protein that is similar in composition to meat proteins.

, or lipids, are perhaps the most complex macromolecules in food. There are many types of lipids.

Unfortunately, fats have gotten a bad reputation, in part because excess calories are converted to subcutaneous fat. The second reason is that saturated lipids, trans fats, cholesterol are responsible for many health problems (from cardiovascular disease to obesity). However, the facts prove 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 type of lipids can be obtained from a particular food.

According to the advice of nutritionists, the calorie content of the daily diet should be 25-35 percent healthy fats.

Role in the body:

• promote 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 "amortization" for the internal organs.

Fats, like other macromolecules, are composed 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 glycerin. 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 the right molecules. They remain solid at room temperature (excluding palm and coconut oils). Sources of these fats: oil and fats found 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 and cardiovascular diseases. The food industry quickly reacted to the scientists' statement - “low-fat” or “completely fat-free” products appeared on supermarket shelves.

Consuming too much saturated fat can actually have a negative impact on health. But the problem is that the fact that saturated fat is all about saturated fat has mistakenly spread 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 cannot give up all fats. It is also important to consider the fact that the brain is almost 60 percent lipids. In addition, a diet low in all types of fats increases the risk of hormonal disorders, promotes the development of cardiovascular disease, and also reduces immunity and brain activity.

The Importance of Monounsaturated Fats

Monounsaturated fats 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, rheumatoid arthritis. Scientists attributed this fact to the fact that the traditional Mediterranean diet contains large amounts of olive oil, which is rich in monounsaturated oleic fatty acid. In addition to the olives product, avocados, almonds and cashews are rich in monounsaturated lipids.

Monounsaturated fats (such as olive oil) retain their liquid structure at room temperature, but solidify in the refrigerator.

Scientists continue to experiment and prove their theory about the beneficial properties of monounsaturated fats. But the functions of polyunsaturated lipids, in particular the omega-3 fatty acid, are being studied no less actively.

Polyunsaturated substances

Polyunsaturated fats (PUFAs) are composed 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 can be produced by humans 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, flaxseed oil).

When it comes to lipids, one cannot help but remember 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 ischemic disease hearts.

The body's need for essential fatty acids varies with age.

For adults:

• linoleic acid - 2% of daily calories;
• linolenic acid - 0.5% of the total calories.

Linoleic acid, also known as Omega-6, is found in large quantities in oils from cereals, in nuts, beans, in sunflower seeds, sesame seeds, in corn, soybeans, peanuts, pumpkin. Omega-6 deficiency is rare as this fatty acid is found in many foods. In addition to those already mentioned, beef and poultry are good sources of linoleic acid.

The 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, flaxseed, 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 maintain a specific 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 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 the portions of fish (better 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 retain a solid or semi-solid consistency even at room temperature. 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 can further 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 the membranes to remain flexible and flexible. When the level of saturated fat is too high, cell membranes become rigid, their functional capacity decreases, and they lose their ability to protect the inner parts of cells.

Monounsaturated Fat:

• olive oil;
• peanut butter;
• avocado;
• seeds;
• nuts.

Polyunsaturated fats:

• corn oil;
• soybean oil;
• linseed oil;
• oily fish;
• walnuts;
• some seeds.

Saturated Fat:

• fatty red meat;
• dairy products;
• butter;
• palm oil;
• coconut oil;
• dairy desserts.

Trans fats:

• confectionery;
• crisps;
• whitish.

The human body is an amazing machine capable of learning to survive with any type of diet, adapting to a variety of diets. And this ability modern man inherited from his ancestors, whose frequency of food intake and diet depended on subjective factors (successful hunting or, for example, the quality of the berries harvest in the vicinity).

A modern person gets calories in much larger quantities and without much energy consumption. And all the difficulties with nutrition that remain for Homo Sapiens is to correctly combine those important for life, to ensure the balance of the intake of proteins, fats and carbohydrates. But even this, alas, many do not succeed.

The moment a person bites off a slice of meat, pie or vegetable, it starts difficult process digestion. The body processes every piece of food taken, breaking it down into the smallest organic matter. A complex of chemical reactions transforms food from a species familiar to humans into separate chemical components that serve as "fuel" for many processes. Proteins, carbohydrates and fats have a long metabolic pathway. And in each macronutrient it is unique, unique.

Provided that these three substances are present in the required amount, then, first of all, sugars and fats are used as a source of energy, 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".

Protein obtained from food is broken down by the body into pieces (amino acids), which are then used to create new proteins with specific functions. They speed up some of the chemical reactions in the body and promote the relationship between cells. With a deficiency of carbohydrates and fats, they serve as a source of energy.

Lipids typically provide nearly half of the energy needed. 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 potential.

But carbohydrates can be stored in the body only in small quantities. The body also breaks down sugars obtained from food into small parts and already in the form of glucose they enter the liver and circulatory systeminfluencing the "sweetness" of the blood. As the researchers convince, the body is more willing to accept and "digest" a larger portion of sugars than fat. Residual carbohydrates (those that the liver cannot contain to make glucose) are converted into "long-term storage" fat. When the body is deficient in carbohydrates, it uses fat from the bins for energy.

Although lipids are a good source of energy for almost the entire body, there are several types of cells that have specific needs. Top of this list are brain cells. They work easily if the diet consists solely of carbohydrates, but almost cannot work only on fats. A low-carb diet is dangerous for the brain.

Protein deficiency is no less dangerous: when there is 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 essential nutrients, minerals, vitamins, etc. 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, and of course, do not forget about 6-8 glasses of water recommended by nutritionists, in which our life is.

Table of proteins, lipids and carbohydrates in some foods

Product (100 g)	Protein	Fats	Carbohydrates
Vegetables
Potatoes	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
An 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
Porridge
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 products
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 / f	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
Champignon	3,1	0,3	3,3
Porcini 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
Marshmallow	0,8	–	78,3
Black chocolate	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

First of all, it should be remembered that the basis of proper nutrition is proteins, fats and carbohydrates - a triad of vital nutrients, without which the vital activity of the body is impossible.

Protein

Protein is an irreplaceable part of food. They go to build new cells and replace worn-out ones, actively participate in the metabolism that is continuously occurring in the body. Nutritionists call them "proteins" for a reason - from the Greek word "proteo", which means "taking first place", or "leading". After all, body proteins are formed only from food proteins.

The main sources of animal protein are meat, fish, cottage cheese, eggs. Plant foods also contain proteins, especially legumes and nuts.

A person gets protein by eating animal and plant foods, but food proteins are different from those that make up the human body. In the process of digestion, proteins are broken down into amino acids, which are absorbed and used by the body to form its own protein. The most important amino acids are 22. Of these, eight are considered essential. They are called so because the body cannot synthesize them on its own - it receives them only with food, The rest of the amino acids are regarded as nonessential.

Different proteins contain different complexes of amino acids, so it is very important that the body is constantly receiving the full range of essential proteins. In nature, there is no such product that in its amino acid composition would coincide with the proteins of the tissues of Homo sapiens. Therefore, the diet must include protein products of both animal and plant origin. In this case, animal proteins should be at least 1/3. The average protein norm in the daily diet of an adult is 100-120 g, with heavy physical work it should be increased to 150-160 g.

Rational nutrition implies a combination of animal and vegetable products, such a combination ensures the balance of amino acids, promotes better metabolism. Proteins from dairy products are digested most quickly. Fish and meat are well digested (beef is much faster than pork and lamb). This is followed by bread and cereals. Wheat bread proteins made from high-grade flour, as well as semolina dishes are best digested.

Protein foods

Foods with a high protein content (per 100 g of product)

However, one should not forget that an excess of protein in the diet can overload the liver and kidneys with its decay products. Excess proteins lead to increased putrefactive processes in the intestine, as well as the accumulation of nitrogen metabolism products in the acidic side. Restricting protein intake is certainly a must for those suffering from gout, kidney and liver disease.

Fats

Fat is the most powerful source of energy. In addition, fatty deposits ("depot" of fat) protect the body from heat loss and bruises, and the fat capsules of internal organs serve as support and protection from mechanical damage... Deposited fat is the main source of energy in acute illness when appetite is reduced and absorption of food is limited.

The source of fat is animal fats and vegetable oilsas well as meat, fish, eggs, milk and dairy products. Fats contain saturated and unsaturated fatty acids, fat-soluble vitamins A, B, E, lecithin and a number of other substances necessary for the body. They ensure the absorption of a number of minerals and fat-soluble vitamins from the intestines. Adipose tissue is an active reserve of energy material. Fats improve the taste of food and make you feel full. They can be formed from carbohydrates and proteins, but they are not fully replaced by them.

The needs of the body can only be met by combining animal and vegetable fats, since they complement each other with vital substances.

A distinction is made between saturated and unsaturated fatty acids that make up fats. Saturated acids, which include stearic, palmitic, nylon, butyric, are easily synthesized in the body. They have a low biological value and negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis. Acids of this type are found in large quantities in animals (lamb, beef) and some vegetable (primarily coconut) fats.

Unsaturated fatty acids are biologically active compounds that take an active part in fat and cholesterol metabolism. They also increase elasticity and reduce the permeability of blood vessels, and prevent the formation of blood clots. These acids, especially polyunsaturated (linoleic, linolenic and arachidonic), are not synthesized in the body - they must be supplied there with food. Acids of this type are found in pork fat, sunflower and corn oil, and fish oil.

In addition to fatty acids, fats contain fat-like substances - stearins and phosphatides. They are involved in the secretion of hormones, the process of blood coagulation, and the formation of cell membranes. The most famous of the stearins is cholesterol, which is found in large quantities in animal products. Excess cholesterol in the body leads to undesirable changes in the blood vessels, contributes to the development of atherosclerosis. Therefore, it is recommended to limit the diet of foods rich in cholesterol (egg yolk, brains, butter, fatty meats, cheese and dairy products with a high fat content), and eat more foods containing lecithin and choline (vegetables, fruits, skim milk and sour cream) ...

The daily rate of fat for an adult is from 100 to 150 g with hard physical work, especially in the cold. On average, the daily diet of fat should consist of 60-70% of animal fat and 30-40% of vegetable fat.

Foods with a high fat content (per 100 g of product)

Product	The amount of fat, g
Butter (vegetable, ghee, butter), margarines, cooking fats, pork fat	more than 80
Sour cream of 20% (and higher) fat content, cheese, pork, duck, geese, semi-smoked and boiled sausages, cakes, halva and chocolate	from 20 to 40
Fat cottage cheese, creamy ice cream, cream, lamb, beef and chickens of the 1st category, eggs, beef sausages, tea sausage, salmon, sturgeon, saury, fat herring, caviar	from 10 to 19
Milk, fat kefir, semi-fat cottage cheese, milk ice cream, lamb, beef and chickens of the 2nd category, pink salmon, mackerel, horse mackerel, pastry, candies	from 3 to 9
Fat-free cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread	less than 2

When using fats, do not forget that their excess impairs the absorption of proteins, calcium and magnesium. To ensure proper fat metabolism, it is necessary to take enough vitamins. Abundant consumption of foods high in fat inhibits the secretion of gastric juice, delays the excretion of food from the stomach, and overstrains the functions of other organs involved in the breakdown and absorption of food. Excess fat leads to digestive disorders. They pose a serious danger when chronic diseases liver, pancreas, gastrointestinal tract and biliary tract.

Carbohydrates

Carbohydrates serve as the body's main source of energy and help our muscles work. They are essential for the normal metabolism of proteins and fats. In combination with proteins, they form certain hormones, enzymes, secretions of salivary and other mucus-forming glands, and other important compounds. The average rate of carbohydrates in the daily diet should be 400-500 g.

Carbohydrates are classified into simple and complex carbohydrates. Simple carbohydrates differ from complex ones in chemical structure. Among them, there are monosaccharides (glucose, galactose, fructose) and disaccharides (sucrose, lactose and maltose). Simple carbohydrates are found in sugary foods like sugar, honey, maple syrup, etc.

Complex carbohydrates are called polysaccharides, their source is plants - cereals, vegetables, legumes. Complex carbohydrates include starch, glycogen, fiber, pectins, hemicellulose, etc. Polysaccharides form the basis of dietary fiber, so they play an important role in nutrition.

The main suppliers of sucrose for the body are sugar, confectionery, jam, ice cream, sweet drinks, as well as some vegetables and fruits: beets, carrots, apricots, peaches, sweet plums, etc. In the intestine, sucrose is broken down into glucose and fructose. In the 70s. XX century sugar was branded as the "white death". “It is worse than opium and more dangerous than a nuclear bombardment,” wrote W. Daphnia in the book “Sweet Blues”, after which the sugar persecution began. Today the harmfulness of sugar is being questioned. In a 2002 WHO expert report, it is said that dietary sugars are attributed only to factors that increase the risk of dental caries, but not cardiovascular, oncological and other mass diseases. And although sugar itself is not dangerous for humans, its excess (instead of other products) consumption reduces the nutritional value of any diet.

Glucose (dextrose) - the main supplier of energy for the brain, red blood cells and muscle cells - is found in fruits and berries. In a person weighing 70 kg, the brain consumes about 100 g of glucose, striated muscles - 35 g, erythrocytes - 30 g. Glucose is necessary for the formation of glycogen in the liver. In addition, it is involved in the regulation of appetite. A drop in blood glucose signals the need to eat something.

Glycogen - animal carbohydrate, polysaccharide, glucose polymer, similar to starch. The body contains about 500 g of glycogen. Food sources of glycogen are liver, meat of animals and birds, fish.

Fructose (levulose) has the greatest sweetness of all natural sugars. It almost does not require the hormone insulin for its assimilation, so it can be used for diabetes mellitus, albeit in limited quantities.

Lactose (milk sugar) is found in dairy products. This carbohydrate normalizes the activity of beneficial microflora, suppresses the processes of putrefaction in the intestines, and promotes the absorption of calcium. With congenital or acquired deficiency of the enzyme lactose in the intestine, its breakdown into glucose and galactose is disturbed. This leads to intolerance to dairy products. Fermented milk products contain less lactose than whole fresh milk. when fermented from lactose, lactic acid is formed.

Maltose (malt sugar) - an intermediate product of the breakdown of starch by digestive enzymes and enzymes of germinated grain (malt). The resulting maltose breaks down to glucose. Free maltose is found in honey, malt extract, and beer. Starch makes up about 85% of all carbohydrates in the human diet. Its sources are flour, bread, legumes, cereals, pasta, and potatoes. Starch is relatively slowly digested, breaking down into glucose. At the same time, starch from rice and semolina is digested more easily and faster than from millet, buckwheat, pearl barley and barley groats, from potatoes and bread. Starch is very quickly absorbed in jelly, i.e. in kind.

Alimentary fiber - a complex of carbohydrates (fiber, hemicellulose, pectins, gums, mucus) and lignin, which is not a carbohydrate. There is a lot of dietary fiber in bran, wholemeal and bread made from it, cereals with shells, nuts and legumes.

Cellulose - complex carbohydrate... The human body does not digest fiber, however, it enhances intestinal motility and therefore is necessary for proper digestion. With the help of fiber, cholesterol is removed from the body. Insoluble fiber also removes waste products, preventing contamination of the body with harmful substances. Fiber is present in many vegetables, fruits, and wheat bran.

Pectins stimulate digestion and also contribute to the elimination of harmful substances from the body. Many pectins are found in apples, plums, peaches, apricots, gooseberries, cranberries, as well as in some vegetables - cabbage, potatoes, cucumbers, eggplants and onions. Pectins are useful because they reduce putrefactive processes in the intestines and promote healing of the intestinal mucosa.

Inulin - polysaccharide, polymer of fructose. A large amount of inulin is found in Jerusalem artichoke, artichokes and chicory.

Hemicellulose - a polysaccharide of the cell wall capable of retaining water. Most of all hemicellulose is present in cereal products.

Foods containing carbohydrates

Foods with a high carbohydrate content (per 100 g of product)

When calculating the amount of carbohydrates in the diet, you should avoid excessive consumption of them, which can lead to obesity. Everyday and excessive consumption of sugar (dishes with high content sugar) contributes to the manifestation of latent diabetes mellitus.

It should be remembered that sugar itself is not the cause of the disease. Sweet foods are a kind of catalysts (accelerators) of an already arisen disease, since they overload the pancreas and significantly deplete the cells that produce insulin, which is necessary for glucose uptake.

However, limiting the amount of carbohydrates to a minimum is also not recommended. Even with a diet in the daily diet, they should be at least 100 g. With a lack of carbohydrates in the body, the metabolism of fats and proteins is disturbed. In the blood, harmful products of incomplete oxidation of fatty acids and some amino acids accumulate. Against this background, symptoms of carbohydrate deficiency develop: drowsiness, hunger, headaches, weakness, dizziness, nausea, sweating, trembling hands. To regain good health, you should drink a cup of sweet tea or suck on a sugar cube as soon as possible.

The basics of good nutrition

The goal of a rational, balanced diet is to provide adequate nutrition in accordance with the physiological needs of the body.

The most optimal ratio for proteins, fats and carbohydrates is 1: 1: 4 (5). This means that the daily diet of a healthy working person should contain approximately 100 g of protein (including 65 of animal origin), 80-100 g of fat (including at least 30 g of vegetable origin) and 400-500 g of carbohydrates.

Any diet, in addition to proteins, fats and carbohydrates, should include the consumption of mineral elements (within the physiological norm) and vitamins (moreover, ascorbic acid and B vitamins - in doubled amounts against the norm: 100 mg of vitamin C and 4-5 mg of B vitamins , and B2).

For this purpose, the menu includes salads and side dishes from fresh vegetables, fruits and berries, freshly squeezed juices, rosehip decoctions, bran, yeast drink. Table salt is allowed in normal amount (10 g per day). The intake of liquid, depending on the season, can reach 1.5 - 2 liters.

If these conditions are met, food intake corresponds to energy expenditure, body weight does not change, and a person feels great.

The benefits of these elements and their role in the body can hardly be exaggerated. In short, your figure, the amount of body fat and well-being depend entirely on what you eat. It should be noted that for convenience they are designated with one word - BZHU.

Food serves as a kind of fuel that keeps us healthy. An overabundance of this energy leads to obesity, and a deficiency leads to exhaustion and loss of strength. This raises a reasonable question: how much to be in good shape?

It is believed that it is necessary to consume from 1200 to 3500 kcal daily (depending on lifestyle and body constitution). When it comes to losing weight, the optimal rate ranges from 1200-1400 kcal. And here a second logical question arises: how to get all the necessary vitamins and elements with such a low calorie content? After all, if every day you eat fish, meat, eggs, cottage cheese, cheese, vegetables, fruits, nuts, honey and cereals, the benefits of which we are all aware of, there is a high risk of turning into a well-fed calf very soon.

That is why there was a need for the correct distribution of consumed food. This allows you to use the nutritional value limit as efficiently and efficiently as possible: to lose weight, build muscle, maintain your beauty and improve your well-being.

Previously, only bodybuilders resorted to such a scheme - who, if not they, needs to constantly monitor their shape and, if necessary, build muscle mass and remove body fat in the shortest lines.

Soon someone decided: why not use this method to model a figure. Indeed, with reasonable use, you can mold anything from your body.

Proteins, fats and carbohydrates - we sort it out on the shelves

Let's start with the most important and key in this whole system - protein. It is a kind of brick from which our muscle fibers are built, thanks to which we look fit and attractive.

Everyone knows that the main source of this element is food of animal origin, because the favorite delicacy of every athlete is chicken breast, which they eat for breakfast, lunch and dinner.

However, it can also be found in plant foods such as nuts and legumes, for example. Only the amount in them is catastrophically small, in order to build up at least a little muscle, you will have to eat a whole bag of nuts, which is why it is wiser and more rational to choose the same bird. But not a single chicken - other products can also compete with it.

Where to look for proteins?

As we have already found out, there are two subspecies of proteins. Let's deal with their pros and cons.

Animal origin

We are made up of the same amino acids as the animals we eat. In other words: we are what we eat. And the concentration of these amino acids is so high that even steroids cannot always compete with them.

And now about the significant disadvantages for women who are always losing weight: here you will find a lot of fat, cholesterol and hormones, which is not very desirable for a slim girl. In addition, they flush useful trace elements from the body and put a lot of stress on the kidneys and liver. So the structure of the body is not such a useful thing, and a beautiful relief on the outside does not at all mean that everything is as rosy with the internal organs.

As you might guess, the definition refers to products obtained with the help of animals. Including dairy products and eggs.

Vegetable proteins

And this type is not only easily absorbed, but also does not contain cholesterol and other harmful substances. Here are just a little sense from this, unfortunately.

The fact is that soybeans are the richest in protein, the opinion about which is still quite controversial. Another option is legumes and nuts. Only in this case, a negligible percentage of amino acids is supported by a monstrous amount of fat. So instead of abs, you get belly fat rolls.

• Lean meat;
• Fish and seafood;
• Cottage cheese;
• Boiled eggs, especially protein;
• Mushrooms;
• Dairy products;
• Low-fat cheeses.

But from such gastronomic excesses as sour cream, butter, cream, bacon and ice cream will have to be forgotten.

Carbohydrates in food

Let's move on to another important group - carbohydrates. It so happened that they are blamed for all mortal sins. Like, because of them, we have cellulite, loss of strength, excess weight and irritability. Is it true? Yes, but only partially. As with proteins, it is important to select the right sources.

What are these carbohydrates and what are they eaten with? These are the woods that we toss to increase endurance and energy for long workouts.

Carbohydrates, in turn, are divided into simple and complex. We are interested in the second option, which is contained in cereals, coarse wheat, bran, legumes and vegetables. Simple carbohydrates don't bode well for you. Surely your intuition tells you that these are the same cakes, cookies, flour, pasta and sugar that you love so much. Yes - yes, they will have to say goodbye, and here's why:

• They give energy only for a short period of time - after an hour and a half you will have severe attack hunger;
• The calorie content is so high that even hour-long workouts in the gym will not cover them;
• They cause intestinal problems and metabolic disorders;
• As a result of regular use - unhealthy skin and bad teeth.

Look for good carbs in cereals, cereals, vegetables, cereal bars, and sprouted grains. Yes, the choice is small, but the extra pounds will not burden your body.

Sources of fats

And finally - fats. If carbohydrates are firewood, then fats are the fuel on which you can hold out as long as possible. This is the leader in calorie content, there are monstrously many of them. However, they are also important. Mainly for strengthening the skin and hair, as well as giving a feeling of fullness and pleasure. Agree, vegetable salad tastes much better if it is seasoned with a little oil.

They can be found in almost all products. Give preference to vegetable oils, nuts and seeds, but fatty sour cream, lard, yolks and butter are prohibited. That is why diets always write: skinless chicken and beef without lard. After all, fat can cover all the benefits of meat, especially if you also fry it until golden brown in vegetable oil or lard.

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The optimal ratio of BJU in the daily diet

It has been experimentally proven that the optimal ratio of BJU is 1: 1: 4. From this it follows that you need to consume about 100 grams daily. protein, 100 gr. fat and 400 grams of carbohydrates. Just do not rush to rejoice ahead of time! Not only the main foods from these lists are counted, but everything that you consume during the day. Indeed, in fact, there are fats even in vegetables and fruits.

For example: you decided to eat protein and ate a boiled egg. It seems to be few calories, not too satisfying and not harmful to the body. You wrote down what you eaten in the column "proteins", completely forgetting that one yolk contains one fourth of the norm of fat and cholesterol per day! So you should always be on the alert and count everything that you eat. The BJU ratio table, notepad, calculator and pen will help you with this. By the way, now there are many different counting applications that can save you all this red tape. Just enter the data into the program, and voila - you get the finished result.

Video: How to calculate BJU for weight loss?

By the way, since we are talking about vegetables and fruits, you should not forget about them either, because you need to find vitamins and minerals somewhere for the normal functioning of the body. That is why they should be one of the most important components on your desk. Despite the fact that they consist mainly of only water.

Even a slight deviation from a given formula can introduce an imbalance in digestion. For example, you start to overuse carbohydrates, which will lead to an increase in your blood sugar, and as a result, your metabolism will slow down. As a result, everything eaten will be deposited on the sides.

That's all! Do not be afraid of a complex system of counting and selecting dishes - over time you will get used to it, and your efforts will pay off, because you will know what products to consume and why you need them. You will become the owner of a beautiful figure, while you will not constantly sit on strict diets and limit yourself in everything.

However, information on the composition of the product is necessary for everyone, thus, it becomes possible to eat well and balanced.

The importance of proteins, fats and carbohydrates

Proteins, fats and carbohydrates - components of the food we consume, each of which is endowed with absolutely specific functions. General health, and the state of individual organs, and appearance, and even mood largely depends on the intake of such substances in the body, because it is a balanced diet that allows you to ensure the harmonious activity of the whole organism day after day.

Protein - high molecular weight organic substances, represented by alpha amino acids, forming a chain due to peptide bonds. The amino acid composition of proteins in living organisms is determined by the genetic code, usually it programs 20 standard amino acids, the functions of which in cells are extremely diverse. It is fair to say that, unlike fats and carbohydrates, proteins enter the body exclusively with food, and are not formed from other substances.

• First of all, proteins turn out to be a building material for cells of the human body, give shape to cells and other organelles, and participate in changing the shape of cells.
• They are also capable of forming complex compounds necessary to maintain the vital activity of the body.
• Proteins are actively involved in metabolism.
• Proteins are a kind of catalyst for chemical reactions in the body, are involved in the breakdown of complex molecules (catabolism) and their synthesis (anabolism).
• Proteins are the basis of muscle mass, which is of paramount importance if proteins are excluded from the diet. A whole class of motor proteins provides movement of the body - both at the cellular level and muscle tissue in general.
• Participate in detoxification of the body - protein molecules bind toxins, break down poisons or convert them into a soluble form, which contributes to their rapid elimination from the body.
• Excessive protein intake can increase blood uric acid levels, leading to gout and impaired kidney function.

Fats - natural organic compounds, full esters of glycerol and monobasic fatty acids; belong to the class of lipids. Fats are traditionally considered to be very harmful. You need to understand that the right fats in moderation are essential. Animal fats are absorbed worse than vegetable fats, but within reasonable limits the body needs both the first and the second. An excess of fat leads to weight gain and an increase in blood cholesterol levels, but fats also have positive functions.

• Fats are the main component of the cell membrane.
• Fat cells contain energy reserves for the body.
• Fats promote better absorption of proteins, vitamins A, group B D, E.
• Animal fats are part of the nervous tissue and have a beneficial effect on the functioning of the nervous system.
• Vegetable fats maintain skin turgor, which means its density and elasticity.
• It is necessary to understand that saturated fats are broken down in the body only by 25-30%, and unsaturated fats - completely.

Carbohydrates - a fairly extensive class of organic compounds, among which there are substances with very different properties and this allows carbohydrates to perform a wide variety of functions in living organisms. Carbohydrates make up about 80% of the dry mass of plants and 2-3% of the mass of animals; according to their chemical composition, they are divided into simple and complex.

• Complex carbohydrates are involved in the normalization of digestion and re-create the feeling of fullness.
• Complex carbohydrates help eliminate cholesterol.
• Simple carbohydrates determine the level of glucose in the blood, which contributes to the positive functioning of the brain.
• Carbohydrates are involved in the construction of ATP, DNA and RNA, form complex molecular levels.
• In excess, simple carbohydrates are transformed into fats, and are initially capable of oxidation and energy production.
• Carbohydrates are involved in the regulation of osmotic pressure in the body.

The principles of a balanced diet

Consuming proteins, fats and carbohydrates in the right combination is the foundation of a balanced diet. However, in addition to the adequately calculated amount of individual components, nutritionists recommend following a set of fairly simple principles:

• eat food in moderation, do not overeat;
• observe the proportions of carbohydrates, proteins and fats as 3: 2: 1;
• to diversify the diet is both the prevention of overeating, and a full source of vitamins and minerals;
• consume food more often, but in smaller portions, for example, in five meals a day;
• focus on vegetables and fruits, as they contain fiber and dietary fiber;
• to limit the amount of fatty, sweet and flour, alcohol - although it is high in calories, it does not saturate the body with useful substances;
• from vegetable oils that are so necessary for the body, it is necessary to give preference to those that have not undergone heat treatment, that is, fill them with, for example, fresh salads;
• limit the intake of salt and refined sugar;
• the amount of plain still water consumed per day should reach 2 liters.

Perfect balance of protein, fat and carbohydrates in the diet

The combination of these power components may vary in some detail. It is believed that the average person of normal physique (not striving for either weight loss or weight gain) needs to compose his diet in such a way that half of the components that enter the body per day are carbohydrates, one third is proteins, and a fifth is fats. Thus, a normal balanced diet is represented by the formula BJU 30% -20% -50%. However, a wide variety of variations are possible, for example:

• low carb - 40% protein, 25% fat, 35% carbohydrates,
• drying - 80% proteins, 10% fats, 10% carbohydrates.

The simplest way to educate the formula for a balanced diet with its subsequent implementation is to conditionally divide the dish into 6 sectors, three of which must be allocated for carbohydrates, two for proteins and one for fats.

You can go a more complicated way - calculate the permissible amount of proteins, fats and carbohydrates per day using the following formula. 1 gram of proteins and carbohydrates contains 4 kcal, 1 gram of fat contains 9 kcal. Per day, for example, to maintain weight, a person needs a consumption of 2000 kcal (for weight loss, 15-20% less is needed, and for weight gain - 15-20% less). Using the formula, you can calculate the number of individual components in grams:

• proteins: (2000 * 0.3) / 4kcal \u003d 150 grams of protein;
• fat: (2000 * 0.2) / 9 \u003d 44 grams of fat;
• carbohydrates: (2000 * 0.5) / 4 \u003d 250 grams of carbohydrates.

This means that to maintain a weight you are comfortable with, you need to consume 150 grams of protein, 44 grams of fat and 250 grams of carbohydrates daily. However, when calculating the daily calorie intake, it is necessary to take into account the level of physical activity.

Where and in what quantity are proteins, fats and carbohydrates found?

Proteins, fats and carbohydrates the human body draws mainly from food. It is a varied but balanced diet that allows you to supply the body with these components, and essential vitamins and minerals.

Each food product is a combination of proteins, fats and carbohydrates with a certain predominance of one or the other. For example, 100 grams of cottage cheese will bring about 15 grams of protein into the body, and 100 grams of pasta is a source of 60 grams of carbohydrates, which is why cottage cheese is considered more of a protein product, and pasta is a carbohydrate one.

So, below is a table of the predominant content of proteins, fats and carbohydrates in certain foods:

Protein
100g product	Amount of substance
Cheese, low-fat cottage cheese, meat of animals and birds, most fish, soybeans, peas, beans, lentils, nuts	25-15 grams
Fat cottage cheese, pork, boiled sausages, sausages, eggs, semolina, buckwheat, oatmeal, millet, wheat flour, pasta	10-15 grams
Rye and wheat bread, pearl barley, rice, green peas, milk, kefir, sour cream, potatoes
Other vegetables, fruits, berries and mushrooms	< 2 грамм
Fats
100g product	Amount of substance
Butter (vegetable, ghee, butter), margarines, cooking fats, pork fat	\u003e 80 grams
Sour cream (\u003e 20% fat), cheese, pork, duck, goose, semi-smoked and boiled sausages, cakes, halva and chocolate	20-40 grams
Cottage cheese (\u003e 9% fat), ice cream, cream, lamb, beef and chicken, eggs, beef sausages, sausage, salmon, sturgeon, saury, herring, caviar	10-20 grams
Fat-free cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread	< 2 грамм
Carbohydrates
100g product	Amount of substance
Sugar, sweets, honey, marmalade, butter cookies, cereals, pasta, jam, dates, raisins
Bread, beans, peas, oatmeal, chocolate, halva, cakes, prunes, apricots	40-60 grams
Sweet curd cheeses, green peas, ice cream, potatoes, beets, grapes, cherries, cherries, figs, bananas	11-20 grams
Carrots, watermelon, melon, apricots, peaches, pears, apples, plums, oranges, tangerines, currants, strawberries, gooseberries, blueberries, lemon

How to create a balanced menu?

It is convenient to count the menu for one week. It is important to take into account the level physical activity (low, moderate, or high) and calories burned. In addition, calorie intake depends on gender (for men it is higher than for women) and age (for a young body it is higher than for a mature one). You can give the following approximate calorie table:

	Men			Women
	19-30 years old	31-50 years old	more than 50 years	19-30 years old	31-50 years old	more than 50 years
Low activity
Moderate activity	2600-2800 kcal	2400-2600 kcal	2200-2400 kcal
High activity		2800-3000 kcal	2800-2400 kcal

Having determined the amount of required calories, it is necessary to calculate according to the above formula, which part of the calorie intake from which components is more correct to draw.

For breakfast, you should give preference to various types of cereals in water or milk, a small amount of dried fruit or fresh fruit. Several times a week, porridge can be replaced with an omelet with vegetables or cottage cheese with herbs.

For lunch, the main dish can be rice with steamed fish, boiled lean meat, baked potatoes, steamed vegetables, seafood. Drinks include green tea or fresh juice.

Dinner can be boiled beef with herbs and vegetables, vegetable salads with cheese, fresh fruits, nuts. After-dinner drinks include green tea and water.

An example of a balanced menu for a young woman who adheres to moderate physical activity can be the following combinations of dishes, divided into 5 meals (including lunch and afternoon tea):

The first day
	oatmeal (90-110 g), omelet (1 egg) and coffee with milk
	fruit (such as an apple) and low-fat cottage cheese (90-110 g)
	cod (about 200 g) with brown rice garnish and lettuce (greens, cucumbers and tomatoes)
	vegetable juice (1 cup) and a few cereal crisps
	about 125 g of beef (boiled), fresh vegetable salad (about 200 g)
Second day
	oatmeal (90-110g), 2 boiled eggs and 1 glass of fruit juice
	fruit salad (make a dressing from 200 g of yogurt)
	200 g salmon, lentils (100 g) and salad (tomatoes and herbs - 200-250 g)
	dried fruits and low-fat cottage cheese (about 100 g)
	110-130 g of boiled beef and 210 g of vegetable salad
Third day
	oatmeal porridge (90-110 g), 1 glass of milk and 1 grapefruit
	1 fruit selection and cottage cheese (low fat 90-110 g)
	chicken fillet (140-160 g) and 200 g of stewed cabbage
	orange juice (1 glass) and croutons or biscuit biscuits
	shrimp (about 150 g), 250 g lettuce (greens, tomatoes and cucumbers)
Day four
	1 glass of apple juice and 2 eggs steam omelet
	low-fat cottage cheese (150 g) and 1 banana
	90-110 g of boiled beef and 190-210 g of vegetable salad
	1 fruit of your choice and 1 glass of yogurt
	chicken fillet (steamed or grilled - 100 g), 200-250 g lettuce (greens, tomatoes, cucumbers)
Day five
	oatmeal (90-110 g) and 1 glass of milk
	1 glass of berries (fresh or thawed), 160g low-fat cottage cheese
	200 g of fish (steamed), 100 g of buckwheat porridge, 200-250 g of salad (greens, tomatoes)
	biscuits and 1 glass of tomato juice
	steamed chicken fillet (100-120 g), 200-250 g lettuce (greens, tomatoes, cheese)
Day six
	oatmeal (90-110 g), 1 glass of orange juice and 1 banana
	1 glass of juice from your favorite vegetables and 2 grain loaves
	chicken fillet (steamed - about 100g) with wild rice garnish, vegetable salad (carrots, cabbage, corn)
	1 apple and about 100 g low-fat cottage cheese
	chicken fillet (steamed or grilled - 100g), 200-250 g of salad (greens, tomatoes)
Day seven
	muesli (90-110 g), 1 glass of kefir
	low-fat cottage cheese (90-110 g) and 1 glass of vegetable juice
	1 jacket potato, 160g steamed chicken fillet and 1 apple
	fruit salad dressing with 200 g of yogurt)
	160 g steamed fish and 290 g salad (white cabbage, tomatoes and greens)

As part of a good diet, you need to consume 1.5-2 liters of water.

A balanced diet should include all the nutrients our body needs: proteins, carbohydrates, fats, vitamins and minerals.

Optimal ratio proteins, carbohydrates and fats highly depends on. A correctly formulated diet is 50% of the result for any sports and, of course, weight loss exercises. But not all proteins, fats, and carbohydrates are healthy. This article explains which proteins, fats and carbohydrates should be included in your daily menu, and which proteins, fats and carbohydrateson the contrary, they are harmful. And also about which foods are sources of healthy proteins, fats and carbohydrates, and which are harmful.

PROTEINS FATS CARBOHYDRATES:

Protein

We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are composed of proteins. In addition, protein serves as the basis for making enzymes and hormones.

Proteins are built from amino acids. The body can synthesize most of the amino acids on its own. But there are several amino acids for which to synthesize human body unable. These are the so-called essential amino acids. We must get them from food.

• What does the lack or absence of essential amino acids lead to?
• What foods contain essential amino acids?

Until recently, it was believed that the rate of protein intake is 150 g daily, today the officially recognized rate is 30-45 g. At the same time, the consumption of an excess amount of protein causes intoxication of the body - poisoning with protein breakdown products.

At the same time, it is not so much the amount of protein supplied with food that is important, but the presence of essential amino acids in it. In addition, since we need all the essential amino acids for protein synthesis, if one is not enough, other amino acids will not be used either.

All the amino acids you need can be obtained from and from. There is a myth about the "inferiority" of vegetable protein. In fact, by combining grains and legumes (in a ratio of about 1: 1), you can fully provide yourself with all amino acids.

• Examples of cereals: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
• Examples of legumes: soybeans, peas, beans, chickpeas, lentils.

You don't have to eat grains and legumes in one meal. But sometimes it's convenient and tasty. For example, you can cook pilaf from rice and legumes (green peas, lentils, beans. Such a dish will contain complete vegetable protein.

Let's take a look at the pros and cons of plant and animal protein sources.

Animal protein

Pros of Animal Protein Sources:

• Animal products (meat, fish, eggs and milk) contain the full range of essential amino acids.
• Animal products may contain protein in a more concentrated form.

Cons of animal protein sources:

Vegetable protein

Pros of plant-based protein sources:

Cons of plant-based protein sources:

Fats

Fats are a must in a balanced diet. Their functions in the body are varied:

But not all fats are healthy! and differ greatly in their composition and effects on the body. In some respects, their effects can be opposite.

Vegetable fats

Vegetable fats are composed primarily of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the elimination of cholesterol from the body (thereby preventing atherosclerosis). These fats are easy to digest and absorb. Also, vegetable fats promote bile secretion and enhance intestinal motor function.

Although fat contains a lot of calories (about 900 calories per 100 grams), it is not recommended to exclude them from your menu, even during a diet. Moreover, not so much the fat contained in food is deposited in our "fat depots" as the one that is formed in the body from. Lack of unsaturated fatty acids in the daily diet is detrimental to health. First of all, it affects the condition of the skin.

The main source of vegetable fats are vegetable oils (olive, sunflower, sesame, linseed, etc.). But do not forget about the "hidden" fats, the source of which are, for example, nuts, avocados, olives. Sources of "hidden" fats are found along with and.

Important! Everything that has been said about the benefits of vegetable fats applies to unprocessed vegetable fats. This does not include the vegetable fats found in foods such as margarine. Or the oil used to make French fries - carcinogenic substances are formed during the frying process. And from vegetable oils it is better to choose cold-pressed oils.

Animal fats

Animal fats contain saturated fatty acids and a high percentage of cholesterol.

Fats from dairy products, such as butter, contain more unsaturated fatty acids (almost as much as vegetable oils). They are somewhat better digested and easier to remove from the body. We can say that fats from dairy products are somewhere between the fats found in meat and vegetable fats.

• Animal fat is one of the main factors causing cardiovascular disease.
• The consumption of animal products leads to an increase in cholesterol in general, and especially LDL cholesterol, which causes atherosclerosis.
• There is a link between animal fat and certain cancers (breast cancer, prostate cancer, colon cancer, and pancreatic cancer).

Essential fats

Essential fats cannot be synthesized in our body. Accordingly, like essential amino acids, essential fats must come from our diet. But with fats, everything is easier than with: essential fats are Omega 3. Omer 3 is found in wheat germ oil, walnut oil (you can get it in a hidden form - just walnuts), linseed oil (it should be borne in mind that linseed oil contains phytoestrogens, which is not useful for everyone) and fish oil (a hidden source - fatty fish).

Carbohydrates

Carbohydrates are the main source of energy for the body. But the role of carbohydrates is not limited to this. Carbohydrates are no less important than and. An excess of carbohydrates in food contributes to the formation of fat, but its lack leads to disruption of metabolic processes in the body.

The role of carbohydrates in the body:

• Carbohydrates supply the body with glucose, which is essential for muscle function. Energy is produced by breaking down glucose in a process called glycolysis.
• Carbohydrates provide the body with vitamins (such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9)), minerals (such as iron, chromium, magnesium, phosphorus) and antioxidants that protect the body from free radicals.
• Carbohydrates are used to identify cells - carbohydrates are found on the outer membrane of most cells and allow other cells to be recognized (they are receptors).
• Carbohydrates are a component of nucleotides - a group of organic compounds that make up the genetic material contained in each cell (DNA and RNA).

Excess carbohydrates (more than 500 grams of carbohydrates entering the body in one meal) causes a sharp increase in blood glucose. As a result, the level of insulin rises, which, in turn, stimulates the synthesis of fats, which are then deposited in the so-called fat depots - on the waist, abdomen, hips, etc. However, while carbohydrates are the main culprits in fat formation, they should still be present in the daily diet.

Lack of carbohydrates (less than 50% of the calories in the daily diet) leads to the following consequences:

• Depletion of glycogen in the liver, which leads to the accumulation of fat in the liver and impairment of its functions (fatty liver).
• Violation of protein metabolism, which is expressed in the fact that fats are actively used to obtain energy. This can cause poisoning of the body with fat breakdown products - an acidotic crisis. If during fasting the acidotic crisis is a short transitional stage, after which the body begins to use its own internal reserves more efficiently, then with a diet that excludes carbohydrates, such a transition does not occur. In the worst case, it can lead to unconsciousness and acidotic coma.
• Lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in an insulin-dependent