What foods contain proteins and fats. Proteins, fats and carbohydrates for weight loss
But not all proteins, fats and carbohydrates are healthy. This article explains what proteins, fats and carbohydrates must be included in your daily menu, and which proteins, fats and carbohydrates on the contrary, are harmful. And also about what products are sources beneficial proteins, fats and carbohydrates, and which are harmful.
Squirrels
We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are made up of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.
Proteins are built from amino acids. Most amino acids can be synthesized by the body on its own. But there are several amino acids that the human body cannot synthesize. These are the so-called essential amino acids. We must get them from food.
- What causes a deficiency or absence of essential amino acids?
- What foods contain essential amino acids?
Until recently, it was believed that the norm of protein consumption is 150 g daily, today the officially recognized norm is 30-45 g. At the same time, the consumption of excess protein causes intoxication of the body - poisoning with protein breakdown products.
At the same time, it is not so much the amount of protein that comes 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, the other amino acids will not be used either.
You can get all the necessary amino acids both from and from. There is a myth about the "inferiority" of vegetable protein. In fact, by combining cereals and legumes(in a ratio of approximately 1:1), you can fully provide yourself with all the amino acids.
- Examples of cereals: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
- Legume examples: soybeans, peas, beans, chickpeas, lentils.
It is not necessary to consume grains and legumes at the same meal. But sometimes it is convenient and tasty. Here is an example of a dish containing a complete vegetable protein from rice and lentils:
Protein: a dish of rice and lentils.Photo: Reuven Eilat.
Let's look at all the pros and cons of plant and animal sources of protein.
animal protein
Benefits of Animal Protein Sources:
- Animal products (meat, fish, eggs and milk) contain the entire set of essential amino acids.
- Animal products may contain protein in a more concentrated form.
Cons of animal protein sources:
vegetable protein
pros vegetable sources squirrel:
Cons of plant-based protein sources:
Fats
Fats are a must balanced diet nutrition. Their functions in the body are varied:
But not all fats are healthy! and vary greatly in their composition and effects on the body. In some respects, their impact may be opposite.
Vegetable fats
Vegetable fats consist mainly of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the removal of cholesterol from the body (thus preventing atherosclerosis). These fats are easily digested and absorbed. Also, vegetable fats promote bile secretion and enhance intestinal motility.
Although fats are high in calories (approximately 900 calories per 100 grams), it is not recommended to exclude them from your menu even during a diet. Moreover, in the "fat depot" we deposit not so much the fat contained in food as the one that is formed in the body from. Lack of unsaturated fatty acids in daily diet negatively affects health. First of all, it affects the condition of the skin.
main source vegetable fats are vegetable oils (olive, sunflower, sesame, linseed, etc.). But do not forget about the "hidden" fats, which are, for example, nuts, avocados, olives. The sources of "hidden" fats are found along with and.
Important! Everything said about the benefits of vegetable fats refers to unprocessed vegetable fats. These do not include vegetable fats found in foods such as margarine. Or the oil used to cook french fries - the process of frying produces carcinogens. 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 something between the fats found in meat and vegetable fats.
- Animal fat is one of the main factors causing cardiovascular diseases.
- Consumption of animal products leads to an increase in cholesterol levels in general, and especially LDL cholesterol that causes atherosclerosis.
- There is a link between animal fat and certain types of cancer (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 to us with food. 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 (note that linseed oil contains phytoestrogens, which is not good for everyone) and fish oil (hidden source - oily 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 a violation of metabolic processes in the body.
The role of carbohydrates in the body:
- Carbohydrates supply the body with glucose necessary for the functioning of muscles. Energy is generated from the breakdown of glucose, 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 identified (they are receptors).
- Carbohydrates make up a component of nucleotides - groups 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 at 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 - at the waist, abdomen, hips, etc. However, although carbohydrates are the main "culprits" of fat formation, they must still be present in the daily diet.
Lack of carbohydrates(less than 50% of the calories of 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 disruption of its functions (fatty liver).
- Violation of protein metabolism, which is expressed in the fact that fats are actively used for energy. This can cause poisoning of the body by the breakdown products of fats - an acidotic crisis. If during starvation, 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, this can lead to loss of consciousness and acidotic coma.
- A lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in insulin-dependent
Content:
Description of these elements, their types, purpose, functions and differences. How much should be consumed and in what products can be found.
The term "healthy eating" is ubiquitous. At the same time, few people know exactly what it is. healthy food what foods should be included in the diet, and what should be avoided. But there are no secrets here. The main goal in the selection of nutritional components is to understand what proteins, fats and carbohydrates are, in what volume they are contained in food, and also in what volumes they are recommended to be consumed.
For a better understanding of the topic, each of the elements should be considered separately, after which it will be useful to study the list of products with their high and low content.
Carbohydrates
These are the main energy providers. Their task is to help muscle fibers work normally. In addition, the element contributes normal exchange fats and proteins in the body.
There are the following varieties:
- Simple. This category includes mono- and disaccharides - elements that have a simple structure. The main representatives are fructose, sugar, maple syrup, sweets.
- Complex. They differ complex structure are called polysaccharides. The main suppliers are legumes, vegetables, cereals, durum pasta. They play a key role in the body and in a positive way affect all ongoing processes.
Their excessive consumption leads to the accumulation of body fat, which negatively affects the figure. Lack is a path to weakness, bad mood, lethargy, fatigue and drowsiness.
Many unclear points are related to food. So, many are interested in: is bread carbohydrates or proteins? To avoid such ambiguities, consider the list of carbohydrate products:
- Sweets, sugar, marmalade, pasta, dates, raisins and jam - the volume of the element at the level 60-70 grams(based on 100 gr).
- Beans, bread, prunes, cakes, halva, chocolate, peas, apricots - 45-60 grams.
- Cottage cheese, green peas, figs, grapes, potatoes, ice cream and bananas - 12-20 grams.
- Watermelon, apricots, peaches, oranges, blueberries, lemon, strawberries - 6-10 grams.
As already mentioned, complex carbohydrates should be included in the diet. If you give a list of products containing proteins and carbohydrates of this type, then it is worth highlighting brown rice, cereals (primarily oatmeal and buckwheat), lentils, soybeans and mushrooms.
Let's summarize:
- When losing weight of this nutrient, 10-30% (no more) should be consumed, and when maintaining (gaining) weight - 40-60%.
- The menu should be saturated with a complex type of element.
- Carbohydrate intake is carried out until 2-4 p.m..
- Elimination or reduction of consumption fast carbohydrates- only a plus.
Squirrels
Protein (protein) is an invariable component of the diet. This is the main building material, without which the growth of muscles and tissues in general is impossible. It was noted above that fats, carbohydrates and proteins should be distributed in strict accordance. The proportion of protein in this 30-50% the whole diet. In the process of losing weight, the indicator should be higher - 50-70% .
Foods high in it:
- Cottage cheese (fat-free), meat, beans, peas and cheeses - from 15 grams or more(per 100 gr of product).
- Cottage cheese (fatty), cereals (oatmeal, millet, buckwheat), pork, boiled sausages - 12-15 grams.
- Rye bread, green peas, pearl barley, dairy products, potatoes, cabbage - 5-10 grams.
- Fruits, vegetables, mushrooms, berries - 1-2 grams.
Protein is also divided into two categories:
- Animal that comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.
- Vegetable which the body obtains from plants. Here it is worth highlighting rye, oatmeal, walnuts, lentils, beans, soybeans and seaweed.
To cover the daily allowance, a person must receive 0.8-2.5 grams of protein per kilo of weight. With less volume, there is a high risk of shortage and negative consequences for good health. Some athletes increase the dosage to 3-4 grams, but this approach is not always justified due to the inability of the body to digest and assimilate such a volume. At the same time, an excessive amount of protein creates additional load on the body, which can also lead to a number of negative consequences.
Knowing which foods are rich in proteins and carbohydrates makes it easier to plan a diet and achieve your goals faster. As for protein, there are a number of nuances to remember here:
- Add both vegetable and animal type of nutrient to the menu.
- Plan your dosage based on your goals, activity, weight, and total calorie intake. It's easy to do. It is enough to control the amount of proteins, fats and carbohydrates in products and make up for the deficit when such a need arises.
- Eat protein and vegetables for dinner. In this case, dishes should be steamed, boiled or brought to readiness in the oven. Frying is not recommended.
Fats
Many people forget about the benefits of fats, which, along with carbohydrates, are considered energy providers. Fat deposits retain heat, provide energy and act as a support for internal organs.
Also they:
- The main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all.
- Elasticity guarantees blood vessels, thanks to which useful elements penetrate faster to tissues and cells.
- Assistants in the issue of normalization of the condition of the skin, nail plates and hair.
- Participants in the synthesis of hormones. In addition, they are responsible for the process of menstruation.
If you take products that do not contain fat, a number of negative consequences may occur. Normal dosage – 0.8-1 grams per kilo of body weight, which on average is 10-20%
from general diet.
As for products, here it is worth highlighting the following representatives:
- Butter (butter, ghee, vegetable), cooking oil, margarine, pork fat - from 80 grams and more.
- Cheese, pork, goose or duck meat, sour cream, sausage (boiled, smoked), chocolate - 20-40 grams.
- Beef, beef sausages, salmon, saury, mackerel - 10-20 grams.
- Sweets, pink salmon, lamb, fatty kefir, milk, cottage cheese - 3-10 grams.
Considering this nutrient, it is worth knowing about the existence of its two types:
- Useful (unsaturated). Their consumption is good for the body. Sources include avocados, vegetable oils, seeds, sprouts, fish, fish fat.
- Bad (saturated)- cream, lard, meat (pork, lamb, beef).
Summing up:
- Reception of products with fats is necessary. Average dosage- 0.8-1 grams per kilo of weight.
- Consumption of fatty foods in evening time undesirable.
- The main focus should be on unsaturated fats.
Questions and answers
- Is fish carbohydrates or protein? Many people ask the question of which elements the fish is the supplier of. There is no single answer here - it all depends on its type. So, the content of proteins / carbohydrates in bulls is 13 / 5.2 grams. As for the rest (most) of the fish - bream, flounder, pink salmon, crucian carp and others, they have no carbohydrates at all, but a sufficient amount of protein.
- Are vegetables proteins or carbohydrates? As for vegetables, many of them contain both nutrients. For example, green onions contain 1.3 grams of protein and 4.3 grams of carbohydrates, eggplant - 0.6 / 5.5 g, cauliflower - 2.5 / 4.9 g, red pepper - 1, 3/8.1g and so on.
- Which foods are high in protein and low in carbohydrates and fats? Lean chicken meat, lean fish and seafood are suitable here, skim cheese. These products are ideal for use on a diet.
First of all, one should keep in mind the fact that proper nutrition lie foods high in protein, carbohydrates and fats. They are called the triad of vital nutrients. Without them, the life of the organism is impossible.
The role of proteins in our life
An indispensable part of our food is proteins. They go to the construction of new cells, and the cells that replace the worn out ones take the most Active participation in the metabolism that occurs continuously in our body. Scientists have called them "proteins" for a reason - on behalf of Greek god Proteus, which constantly changed its shape. The protein molecule is also prone to metamorphoses. Body proteins can only be formed from food proteins.
The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.
Eating plant and animal foods, a person receives protein. I must say that the proteins of food are significantly different from the proteins from which the human body is built.
Proteins are broken down into amino acids during digestion. They are absorbed and the body uses them to make its own protein. There are 22 types of most important amino acids. Eight of them are named irreplaceable. They are called so because the body cannot synthesize them on its own, and we get them only with food. The remaining 14 amino acids are considered non-essential.
Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives a complete set of proteins it needs. There are no such unique products, which, in terms of their amino acid composition, would coincide with the proteins of the Homo sapiens organism. To build them, they must be included in the diet as animals protein products, as well as products plant origin. Please note that animal proteins should be on the menu at least 1/3. IN daily diet a healthy adult, the average protein intake should be 100-120 g, and when people perform severe physical work the norm increases to 150-160 g.
The term "rational nutrition" refers to a combination of plant-based animal products. This combination will provide a balanced set of amino acids, contributing to a better metabolism.
Proteins derived from dairy products are the fastest digested. Meat and fish are digested a little slower (beef is much faster than pork and lamb meat). Next come cereals and bread. Well digests the stomach proteins of wheat baking from white flour (highest grades), and dishes made from semolina.
Foods high in protein
High protein foods (per 100 g of product)
You should never forget that with an excess of protein in the diet, you can greatly overload the liver and kidneys with protein breakdown products. Overuse proteins leads to putrefactive processes in the intestines. The products of nitrogen metabolism also accumulate in the acid side. It should, of course, limit the intake of proteins to those people who suffer from gout, have liver and kidney diseases.
Fats are considered the most powerful, solid source of energy. Another useful side: "depot" of fat, or body fat, are designed to protect the body from heat loss and tissue bruises, and for internal organs, fat capsules serve as a support and protect against mechanical damage. Stored fat is the body's main source of energy when acute diseases when appetite is reduced and food absorption is limited, or in case of starvation.
For us, sources of fat are vegetable oils and animal fats, as well as oily fish, meat, egg yolk, and dairy products.
Fats consist of saturated and so-called unsaturated fatty acids, fat-soluble vitamins E, A, B, lecithin and a number of other substances necessary for the activity of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.
Adipose tissue is a powerful reserve of energy material. In addition, in the presence of fats, the taste of food improves and a feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but are not completely replaced by them.
It is possible to meet the body's needs for fats only by combining animal and vegetable fats, since they complement each other with vital substances for us.
Fatty acids, which are part of fats, distinguish between saturated and unsaturated. Easily synthesized in the body saturated acids. These include stearic, palmitic, caproic, butyric acids. They have 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 animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).
Unsaturated fatty acids take a very active part in cholesterol and fat metabolism. These compounds are biologically active. They help increase elasticity and reduce the permeability of blood vessels, prevent the formation of blood clots. Such acids, primarily polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body - they enter there with food. This type of acid contains fish oil, pork fat, olive, sunflower and corn oil.
In addition to fatty acids, fats contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, form cell membranes. Cholesterol is the best known of the stearins. It is found in large quantities in animal products. A large number of cholesterol in the body leads to undesirable changes in the state of blood vessels, contributes to the early development of atherosclerosis. For this reason, doctors recommend limiting the diet to foods that are high in cholesterol (fatty meats, egg yolks, brains, butter, cheese and fatty dairy products), and enrich the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream). defatted).
For adults daily rate fat is from 100 g with light labor and up to 150 g for heavy physical labor, especially in the cold. On average, the diet of fat per day should be 60-70% animal fats, and 30-40% vegetable fats.
Foods high in fat
Food products with a high fat content (per 100 g of product)
| Product | The amount of fat, g |
|---|---|
| Butter (vegetable, ghee, butter), margarine, cooking fats, pork fat | over 80 |
| Sour cream 20% (and more) fat, cheese, pork, ducks, geese, semi-smoked and boiled sausages, cakes, halva and chocolate | from 20 to 40 |
| Fat cottage cheese, ice cream, cream, lamb, beef and chickens of the 1st category, eggs, beef sausages, tea sausage, salmon, sturgeon, saury, fatty herring, caviar | 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, muffin, sweets | 3 to 9 |
| Fat-free cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread | less than 2 |
When consuming fats, one should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium. To ensure proper fat metabolism, it is necessary to supply vitamins to the body. enough. Abundantly consuming foods high in fat, you inhibit the secretion process gastric juice delay the removal of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and assimilation of food. Excessive consumption of fat leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.
Foods high in carbohydrates
Purpose of carbohydrates- serve as the main source of energy for the human body, help the work of our muscles. They are needed for normal process metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation of certain hormones, enzymes, secretions of salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult average rate carbohydrates is 400-500 g.
Carbohydrates are divided into two groups - simple and complex. chemical structure different from complex simple carbohydrates. Differ among them are monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. These are sugar, honey, maple syrup, etc.
Polysaccharides are called complex carbohydrates. Their source is plant food- cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. dietary fiber are polysaccharides, which is why their role in nutrition is so important.
For the body, the main suppliers of sucrose are sugar, candied fruit, jam, confectionery, sweets, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.
Sucrose, when it enters the intestine, is broken down into fructose and glucose. Sugar was called "white death" in the 70s. the last century. In her book "Sweet Blues", W. Daphne wrote: "It is more harmful than opium and more dangerous than a nuclear bomb." After that, the persecution of sugar began. Nowadays, the dangers of sugar are being questioned. WHO experts in their 2002 report said that dietary sugars are only among the factors that increase the risk of developing dental caries, but it does not affect cardiovascular, oncological and other mass diseases. Sugar itself does not pose a danger to humans, but its excess consumption (instead of useful products) leads to a decrease nutritional value any diet.
Glucose (dextrose)- called the main energy supplier for the brain, muscle cells and red blood cells-erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, about 100 g of glucose is consumed by the brain, 35 g by striated muscles, and 30 g by red blood cells. Glucose is also necessary for the formation of glycogen we need in the liver. Interestingly, it is involved in the regulation of appetite. In the blood, the content of glucose decreases, this signals the need for the body to eat.
Glycogen is classified as an animal carbohydrate. It is a polymer of glucose, a polysaccharide, similar to starch. The body should contain about 500 g of glycogen. food sources glycogen - meat and liver of animals and birds, fish, seafood.
Fructose (levulose)- the sweetest of all natural sugars. For its assimilation, the hormone insulin is almost not required, this quality allows it to be used by patients. diabetes, but also in very limited quantities.
lactose ( milk sugar) contain dairy products. This carbohydrate normalizes the activity of microflora useful for us, suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency in the intestine of the lactose enzyme, the process of its breakdown into galactose and glucose is disrupted. This leads to intolerance to dairy products. Dairy products contain less lactose than whole fresh milk, because during fermentation, lactose is converted into lactic acid.
Maltose is called malt sugar. It is an intermediate product formed during the breakdown of starch by the enzymes of sprouted grain and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose contains honey, malt extract, beer.
About 85% of all carbohydrates in the human diet is starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down into glucose. You need to know that the starch from semolina and rice is able to digest faster and easier than that obtained from barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. V in kind heat treated.
Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is found in bran, they are contained in wholemeal flour and bread from it, cereals with shells, nuts and legumes.
fiber- a complex carbohydrate, the human body is not able to digest. It enhances intestinal motility, and for this reason it is needed for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. Fiber is present in wheat bran and in many types of vegetables, fruits.
Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large number of pectins contain plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because putrefactive processes are reduced in their presence in the intestines, and they are also needed for the healing of the intestinal mucosa.
Polysaccharide inulin- fructose polymer. A lot of inulin contains Jerusalem artichoke, artichokes and chicory.
Hemicellulose is a polysaccharide cell wall. It is able to hold water. Cereal products contain the most hemicellulose.
Food products with a high content of carbohydrates (per 100 g of product)
When calculating the amount of carbohydrates in your diet, try to avoid their excess consumption, this can lead to obesity. And if you consume sugar every day and excessively (or dishes with a high content of it), you can provoke the manifestation of latent diabetes mellitus.
You need to know that this disease is not caused by sugar. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the work of the pancreas, depleting the cells that produce insulin. And without it you can not do with the absorption of glucose.
But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people who are on a diet should consume at least 100 g of carbohydrates in their daily diet. If a lack of carbohydrates is created in the body, the metabolism of fats and proteins is disturbed. Harmful products of incomplete oxidation of certain amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling in the hands, nausea, sweating. For a return wellness, you need to quickly give a person a cup of sweet tea or a piece of sugar, candy.
Fundamentals of rational nutrition
The goal of a balanced, rational diet is to provide good nutrition corresponding physiological needs organism.
If we take the ratio of proteins to fats and carbohydrates, the ratio of 1: 1: 4 (or 5) was recognized as the most optimal. What does this mean? Daily diet working healthy person should contain approximately 100 g of protein (of which 65 from animal products), the same amount of fat (of which at least 30 g from herbal products) and carbohydrates 400-500 g.
In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the intake of mineral elements (in accordance with physiological norm). It is also necessary to provide for vitamins (and ascorbic acid with B vitamins - twice the norm: vitamin C - 100 mg plus 4-5 mg of B vitamins).
To achieve this goal, include side dishes and salads from fresh vegetables, a yeast drink, freshly squeezed juices, fruits and berries, bran, and rosehip decoctions in the menu. table salt can be consumed in the usual amount (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 - 2 liters.
If these conditions are met, food intake will correspond to energy expenditure. Accordingly, body weight will not change, and you will feel great.
To maintain a slim figure, increase muscle mass, strength development and an optimal intake of proteins, fats and carbohydrates is necessary. To determine which foods contain them, in what proportion to use them, how to take into account their compatibility and calorie content, use the appropriate tables.
Protein products
The protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.
The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or provide energy.
Dietary protein does not accumulate in the body - it is either absorbed or excreted.
Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. A lot of vegetable protein in soy, lentils, legumes, mushrooms.
Protein in salted, smoked or canned fish is digested and absorbed worse.
Protein chicken eggs almost completely absorbed, but this product enough calories.
The body digests milk and egg white, a little slower - fish and meat, relatively slowly - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduces the benefits of protein by almost half.
Protein food stimulates the synthesis of growth hormone in the body, which suppresses excess glucose consumption.
Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.
Vegetable proteins are essential for the human body.
Some scientists believe that the use of animal proteins clogs the cellular protoplasm, violating its original structure, which causes disease and aging. In addition, the digestion of animal protein consumes up to 70% of the energy contained in it.
The daily norm of protein is 80-100 g (at the rate of 1-1.5 g of protein per 1 kg of body weight). When burning 1 g of protein, 4 kcal is released. With excessive intake of protein products, the liver and kidneys suffer.
This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. The child needs three more protein than the elderly, i.e. 75g.
Academician Amosov N.M. to replenish essential amino acids, he used a little milk and meat (50 g).
The World Health Organization has set standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.
The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). The forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are deposited in an undigested form, which leads to fullness and an increase in the load on the heart.
Protein releases half as much energy as carbohydrates.
A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.
A lot of protein contains a common and affordable product - sunflower seeds.
Some researchers deny that meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which they mistakenly take as evidence of its significant nutritional value. In fact, the use of animal protein reduces endurance and performance.
Meat is digested in the body longer than other foods, which many also consider a sign of its high nutritional value. In fact, the internal organs do a tremendous job. In the blood there is a mass of harmful substances, including uric acid, which causes gout.
When eating animal protein, the harmful substances contained in it irritate nervous system, and their salts are vessels. Meat-eaters have neurasthenia, vascular, heart and blood diseases, they look older biological age.
Foods containing carbohydrates
Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, starch. Energy is released, which is especially necessary for the brain and muscles.
There are simple and complex carbohydrates:
- simple: glucose, sucrose.
- complex: starch, glycogen, which include fiber.
Glucose and fructose quickly raise blood sugar levels. Glucose is a source of energy for nerve tissues, the heart, and muscles. Fructose is the sweetest, is involved in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, honey.
Dietary fiber is necessary for bowel movements, they bind harmful substances. Fiber contains vegetables, fruits, bread from flour coarse grinding, as well as buckwheat, barley, oatmeal.
Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.
The mass of useful in the shell of grains. Therefore, for example, in semolina less good although it is well digested. Rice is high in protein and starch, but low in fiber. Oatmeal is high in protein and fat.
Wholemeal bread is more useful, as well as rye bread, although it is worse digested than white bread.
In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the intake of vitamins and minerals, metabolic products accumulate in the body and are difficult to excrete.
To reduce the risk of obesity, carbohydrates are best consumed with herbs, fruits, and vegetables.
Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1 g of carbohydrates gives 4 kcal of energy.
It is believed that approximately 3/5 carbohydrates should come from cereals (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root crops, 1/10 from fruits and vegetables.
Carbohydrates cover approximately half of the daily energy costs of the body, every day they need up to 400-500g.
| Products (100 g) | Calorie content (kcal) | Carbohydrate content, g |
|---|---|---|
| cereals | ||
| Rice | 372 | 73 |
| plain flour | 350 | 80 |
| Nuts, dried fruits | 368 | 65 |
| White bread | 233 | 50 |
| Macaroni boiled | 117 | 25 |
| Confectionery | ||
| cream cake | 440 | 67,5 |
| shortbread cookies | 504 | 65 |
| Milk ice cream | 167 | 25 |
| Milk and dairy products | ||
| Kefir fruit | 52 | 17,5 |
| Whole milk powder without sugar | 158 | 12,5 |
| Kefir | 52 | 5 |
| Meat and meat products | ||
| Fried beef sausage | 265 | 15 |
| Fried pork sausage | 318 | 12,5 |
| Fish and seafood | ||
| fried shrimp | 316 | 30 |
| Cod fried in oil | 199 | 7,5 |
| Flounder fried in breadcrumbs | 228 | 7,5 |
| Vegetables | ||
| raw green pepper | 15 | 20 |
| boiled potatoes | 80 | 17,5 |
| Boiled beets | 44 | 10 |
| boiled beans | 48 | 7,5 |
| boiled carrots | 19 | 5 |
| Fruits | ||
| Raisin | 246 | 65 |
| Dried dates | 248 | 62,5 |
| Prunes | 161 | 40 |
| fresh bananas | 79 | 20 |
| Grape | 61 | 15 |
| cherry fresh | 47 | 12,5 |
| fresh apples | 37 | 10 |
| fresh peaches | 37 | 10 |
| Pears | 41 | 10 |
| fresh apricots | 28 | 7,5 |
| fresh oranges | 35 | 7,5 |
| fresh tangerines | 34 | 7,5 |
| grapefruit fresh | 22 | 5 |
| nuts | ||
| Hazelnuts | 380 | 7,5 |
| Almond | 565 | 5 |
| walnuts | 525 | 5 |
| Sugar and jam | ||
| white sugar | 394 | 100 |
| Honey | 288 | 77,5 |
| Marmalade | 261 | 70 |
| Candies | ||
| lollipops | 327 | 87,5 |
| Iris | 430 | 70 |
| milk chocolate | 529 | 60 |
| Alcoholic drinks | ||
| Alcohol 70% | 222 | 35 |
| Vermouth dry | 118 | 25 |
| Red wine | 68 | 20 |
| Dry white wine | 66 | 20 |
| Beer | 32 | 10 |
Excess intake of foods rich in carbohydrates leads to obesity.
With the reverse process - restriction of the diet (diet, starvation) - the body first consumes sugar reserves from the liver, then from the muscles, and only then from adipose tissue.
Starch from potatoes is better absorbed than from cereals - thin layer under the skin of a young potato contains an enzyme that speeds up the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in uniform".
Cellulose is the membranes and fibers of plants. The body does not digest fiber completely, it uses it to form stool. The use of foods with fiber slows down the absorption of carbohydrates, removes excess cholesterol.
| Product (100 g) | Fiber content, g |
|---|---|
| dried mushrooms | 20 |
| Potato | 8 |
| Raspberries | 5,1 |
| Raisins (3/4 cup) | 5 |
| Apples with peel | 4,7 |
| nuts | 4 |
| strawberries | 4 |
| Dates | 3,6 |
| dried apricots | 3,5 |
| Dried apricots | 3,5 |
| Orange | 3,1 |
| oatmeal | 2,8 |
| Bread with bran | 2,1 |
| Prunes | 1,6 |
| Carrot | 1,2 |
| Bread (wheat | 1,2 |
| Peas | 1,1 |
| Buckwheat | 1,1 |
| Pearl barley | 1 |
| Beans | 1 |
| Beet | 0,9 |
| Cabbage | 0,7 |
Fatty foods
Admission to required quantity fat is also important, as is the intake of carbohydrates and proteins. Both an excess and a lack of lipids (lipos (lat.) - fat) are harmful to the body.
WITH fatty foods the body gets the opportunity to create a fatty layer that reduces heat loss. Lipids protect tissues from damage during falls. They are involved in cell formation neural pathways, connective tissue.
Foods rich in fats also provide the body with omega polyunsaturated fatty acids. To cover them daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.
Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Cholesterol is rich in foods such as eggs, cheeses, fatty fish.
Deficiency of fatty foods worsens the condition of hair, skin, immunity weakens, fat-soluble vitamins A, D, E, K are absorbed worse.
Every day should be 1g of fat per 1g of protein, approximately 80-85g. With a more accurate calculation, it is assumed that the proportion of fat to cover daily energy costs should be 25-30%.
For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered by fatty foods. Considering that when burning 1g of fat, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.
Animal fats should be 70%, vegetable - 30% of the daily diet.
Most helpful butter And lard. Vegetable oils it is better to use unrefined, for example: sunflower, corn, olive, linseed, use them only for seasoning cold dishes.
| Product (100 g) | Fat content, g |
|---|---|
| Vegetable oils | 99,9 |
| Butter | 82 |
| Mayonnaise | 78,9 |
| Hazelnut | 67 |
| Walnut | 61 |
| Almond | 57 |
| Sunflower seeds | 52 |
| Pork fat | 49 |
| Peanut | 45 |
| Smoked sausage | 44 |
| Chocolate | 35 |
| Halva | 30 |
| Cheese | 27 |
| Boiled sausage | 23 |
| sausages | 19 |
| Herring | 19 |
| Salmon | 15 |
| rabbit meat | 13 |
| Beef | 12 |
| Chicken egg | 12 |
| Sturgeon caviar granular | 10 |
| Chicken meat | 9 |
| Mackerel | 9 |
| Pink salmon | 7 |
| Ham | 5 |
| Milk | 3,2 |
All kinds of harmful substances accumulate in the adipose tissue of an animal. With foods containing animal fat, they are in human body. Therefore, you should not eat the skin of birds, crusts of lard.
Animal fats are best replaced with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, jelly, fried potatoes, broths from fatty fish, fatty cheeses and cottage cheese, ice cream, whipped cream.
It is especially harmful to fry in fat, so it is better to cook in a pan with a non-stick coating. To reduce the contact of fat with food, dishes with cells at the bottom are used.
How to eat right
You need to sit down at the table with a feeling, distinguishing it from appetite. As a rule, favorite dishes cause appetite. A truly hungry body is ready to eat any product.
After eating protein foods, you should not take liquids and other types of food for 3 hours, after carbohydrate foods - 2 hours, after vegetables, fruits - half an hour. The time interval is necessary for the accumulation of gastric juice.
Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.
To assimilate refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.
Carbohydrates from fresh, uncooked fruits and vegetables provide the body with maximum energy and are quickly digested.
Cereals are too low in essential amino acids, vitamins A, B, and C. This unbalanced composition forces the body to consume large amounts protein food (animal protein), which in turn leads to overeating.
It is useful to eat a little bread from wholemeal flour, as well as bran.
When cooking, cereals, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes the blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body resists various diseases worse.
Grain-based products are healthier to consume with fresh vegetables, greenery, seaweed. Useful germinated wheat.
There are almost no vitamins and microelements in bread. The body spends 10 times more time to process cereal starch than it does to digest potato starch. Therefore, before the age of two, you should not feed your child any starchy food.
Foods such as beans, lentils, beans rich in protein increase the formation uric acid. Eating them with bread breaks acid-base balance in organism.
Dairy products contain fats and protein, they are best consumed as a separate product or with vegetables.
Use boiled eggs meat is preferred.
It is better to replace sugar with honey, dried fruits, fruits.
Preferably natural, not cooked food - vegetables, fruits, nuts, seeds, fruits. Than from less products in a dish, the better. Variety forces you to eat more and makes digestion difficult.
Useful vegetable salads from cabbage, celery, cucumbers, radish, tomato, parsley. It is enough to mix 2-3 types of vegetables, use them without salt, vinegar, mayonnaise.
Fats are best added to ready-made meals, as they impair the absorption of proteins and create fermentation.
Proteins are healthier to eat with grains or vegetables.
Table salt is better to replace sea salt. Or use gammasio for salting food: 1 part sea salt mix with 12 parts of ground sesame or flaxseed in a coffee grinder.
The basis of each meal should be fresh vegetables.
Fruits are best consumed separately, because in combination with other products they cause fermentation in the intestines.
It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.
Half of the daily calories (50%) in food should come from foods containing carbohydrates. They quickly give the body energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, fast advance feelings of satiety.
Proteins supplied with food provide energy after burning fats, their share in the daily diet should be 20%.
Fats account for the remaining 30%. Preferably vegetable and Omega-3 fats, fish contain them. Avoid animal fats.
When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is the intake of 2500-3500 kcal.
| Product (100 g) | Energy value (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Cereals, legumes, nuts | ||||
| Baton | 235 | 7,7 | 3,02 | 53,33 |
| Peas | 298 | 20,5 | 2,04 | 64,01 |
| Buckwheat | 335 | 12,6 | 3,26 | 54,3 |
| Pasta | 337 | 10,4 | 1,13 | 79,4 |
| Oat groats | 303 | 11 | 6,1 | 49,94 |
| Pearl barley | 320 | 9,3 | 1,13 | 67,5 |
| Rice | 330 | 7 | 1 | 73,2 |
| Hazelnut | 707 | 16,1 | 66,9 | 9,9 |
| Dairy | ||||
| Kefir fat | 56 | 2,8 | 6,2 | 6,61 |
| Milk | 61 | 3,2 | 3,6 | 5,16 |
| Condensed milk | 320 | 7,2 | 8,5 | 56 |
| Cream 10% | 118 | 2,8 | 10 | 4,8 |
| creamy ice cream | 179 | 3,3 | 10 | 20,18 |
| Sour cream | 294 | 2,4 | 30 | 3,18 |
| Cheese | 352 | 26 | 26,8 | 0 |
| Fat cottage cheese | 232 | 14 | 18 | 2,85 |
| Low-fat cottage cheese | 88 | 18 | 0,6 | 1,85 |
| Fatty foods | ||||
| Mayonnaise | 624 | 2,8 | 97 | 2,6 |
| Margarine | 743 | 0,3 | 82 | 1 |
| Vegetable oil | 899 | 0 | 99,9 | 0 |
| 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 | 0 | 21 |
| Grape | 65 | 0,6 | 0,2 | 16,8 |
| Cherry | 46 | 0,8 | 0 | 10,3 |
| polka dots | 73 | 5 | 0,2 | 13,8 |
| white mushrooms | 23 | 3,7 | 1,7 | 3,4 |
| Pear | 49 | 0,4 | 0,3 | 10,9 |
| Melon | 38 | 0,6 | 0 | 10,3 |
| Raisin | 262 | 1,8 | 0 | 66 |
| Sauerkraut | 19 | 1,8 | 0 | 3,2 |
| cabbage | 27 | 1,8 | 0,1 | 6,8 |
| Potato | 80 | 2 | 0,4 | 18,1 |
| Cranberry | 26 | 0,5 | 0 | 3,8 |
| Carrot | 34 | 1,3 | 0,1 | 9,3 |
| cucumbers | 14 | 0,8 | 0,1 | 3,8 |
| Pepper | 27 | 1,3 | 0 | 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 | 0 |
| Boiled sausage "Doctor" | 257 | 12,8 | 22,2 | 1,5 |
| Beef | 218 | 18,5 | 16 | 0 |
| Squid | 110 | 18 | 4,2 | 0 |
| Chicken | 141 | 18,2 | 18,4 | 0,7 |
| Rabbit meat | 183 | 21,1 | 15 | 0 |
| Pork fat | 491 | 11,7 | 33,3 | 0 |
| Horse mackerel | 114 | 18,5 | 4,5 | 0 |
| Chicken egg | 157 | 12,7 | 11,5 | 0,7 |
Physical training in the gym does not give positive effect? Calculate the BJU and the body will take on toned forms already in ...
Healthy is impossible without proper nutrition. full life. Each dish from the daily menu must necessarily contain foods that are rich in proteins, fats, carbohydrates. A lack of any of these macronutrients leads to the development of serious diseases, and an excess leads to obesity. Therefore, the main goal in compiling the right balanced diet is to understand the amounts of nutrients in the main types of foods consumed.
Carbohydrates
Macronutrients that saturate the body by 45% life energy are called carbohydrates. Their tasks include:
- normalization of protein and fat metabolism;
- maintaining the health of muscle fibers;
- strengthening healthy functioning digestive system(easy digestion of food and absorption useful elements);
- removal of waste and toxins.
Varieties of carbohydrates
Scientists have divided this macronutrient into two types: simple and complex.
Simple carbohydrates have two subtypes: monosaccharides and disaccharides, characterized by a simple structure. Complex carbohydrates are multicomponent polysaccharides with a similar type of structure.
Each meal must be calculated based on the daily intake of carbohydrates (no more than 500 grams). An increased daily amount increases insulin levels and stimulates fat synthesis. This affects fat deposits in the hips, abdomen, waist.
reduced amount (< 200 гр) вызывает сонливость, приводит к обморокам, увеличивает риск гипогликемической комы, препятствует protein metabolism.
Subtypes of simple carbohydrates
Representatives of monosaccharides - fructose, unsplit galactose, energy glucose. They have the ability to break down quickly, thereby increasing the risk of an immediate spike in blood sugar levels. Sweetish in taste.
- Fructose is used as a sugar substitute. It easily transforms into fat. In order for fructose to be absorbed, additional insulin production is not required, therefore it was allowed to be consumed by patients with diabetes. Vegetables, fruits, honey are the primary sources of sweet fructose.
- Galactose. How separate component included in any product, it does not exist. This is a component of milk sugar (it is also called lactose).
- Glucose is an energy source. Present in all types of berries. Fruits, honey, pumpkin, carrots and white cabbage are rich in it.
Disaccharides include sucrose and lactose.
- The combination of galactose and glucose is called lactose. Sources - dairy type products.
- Sucrose is the most famous disaccharide. It is made from sugar beets. Increased consumption of sucrose provokes stimulation of insulin secretions, an overabundance of which threatens with obesity.
Complex carbohydrates
An increased content of sugar molecules that do not dissolve in an aqueous medium leads to the formation of polysaccharides. Their maximum amount is found in artificial insulin, fiber, hepatic glycogen, and starch.
The process of their splitting is slow, therefore it does not harm the figure.
- Insulin is a strong molecular compound of fructose. The source of insulin is Jerusalem artichoke, which is used for diabetes mellitus.
- Glycogen is found in the liver, and in small amounts in the muscles. Its deficiency and incomplete assimilation by the body leads to diabetic crisis.
- Cellulose (fiber) is important in the fight against problems of the digestive system (diarrhea and constipation). The main source of cellulose is cucumbers, lettuce and white cabbage.
- Starch is the main energy source. Its excess threatens with obesity, and its deficiency - a violation of protein metabolism (muscle atrophy).
Sources of simple and complex carbohydrates
Summary of Carbohydrates
- When gaining muscle mass, the proportion of carbohydrates in the diet is 40-60%, while losing weight - 10-30%.
- Should be included in food only complex carbohydrates.
- Reception of foods rich in carbohydrates is carried out no later than four in the afternoon, otherwise even minimal amount unspent energy is converted into excess fat.
Squirrels
Protein is also called protein. Translated from the Greek "protein" - "leading". The daily inclusion of protein in the diet is required for muscle growth and muscle tissue.
Protein functions are multifaceted:
- it participates in enzymatic processes;
- V childhood promotes skeletal growth;
- supports the body of a woman during pregnancy;
- favorably affects muscle tissues after injury;
- increases the body's immune resistance to infectious diseases;
- along with carbohydrates, it increases the energy functions of a person;
- increases muscle growth.
protein varieties
Daily intake of 150 g of protein - this norm was recognized by nutritionists until the early 2000s. However, the results clinical research showed that its excessive consumption increases the risk of intoxication. Since the beginning of 2002, the official protein norm is 30-45 g per 24 hours.
Essential amino acids are the main representatives of proteins. Essential because 9 out of 20 known types organism unable to synthesize on its own. Therefore, they should be obtained with products.
Protein also has two varieties: animal and vegetable. "Inferiority" of amino acids in vegetable protein is eliminated due to the combination in the diet of representatives of cereals and legumes of perennial and annual plants one to one.
animal protein
This is a real storehouse of the necessary set of amino acids. But he also has drawbacks.
In products of animal origin, protein contains 3 times more than normal. Such unbalanced consumption threatens with intoxication. The kidneys and liver suffer from it initially. Bone calcium deficiency develops.
In meat it is noted increased content cholesterol, artificially introduced antibiotics, hormones and fats - components hazardous to health.
vegetable protein
Vitamins, carbohydrates, minerals - components of vegetable protein - are easily absorbed by the body. Wherein bad cholesterol, fat and excess hormones in them.
A large number of essential amino acids are stored only in soy products. In other cases (when compiling a varied menu), the human diet should contain a balance of plant-derived nutrients.
Protein Sources
Protein Summary
A person can control the balance of the batteries on his own. If this is not possible, then you should resort to the help of trainers in fitness rooms and nutritionists.
- The protein norm per day is 35-40 g (at the rate of 0.8-2.5 g per kilogram of weight).
- The menu should include both types of protein.
- Vegetables and animal protein are boiled (not fried!) before consumption.
Fats
The most complex molecules are fats. Together with their carbohydrates main feature- Saturation of the body with energy. Fats have good thermal insulation qualities, serve as a "support" for the organs.
The norm of fats within 24 hours is 20-30% of the diet. Their role cannot be overestimated.
- serve as a storehouse of essential fatty acids;
- help to digest fat-soluble vitamins;
- normalize the growth of muscle tissue, promote physical development;
- affect the elasticity of blood vessels;
- normalize the condition of hair follicles, nail plates;
- synthesize hormones.
Fats are divided into two subtypes: vegetable (ground-grown crops) and animal (artificially fed). different kinds birds and animals, products containing meat).
Vegetable fats
The basis of this type of fat is unsaturated fatty acids. They do not contain cholesterol, but they also help to remove it from the body. These fats are well digested and perfectly absorbed, enhancing bile secretion.
Fats contain a lot of calories. However, this is not the reason for their complete exclusion from the menu. Deficiency of fatty acids worsens the condition of the skin.
The main sources of vegetable fats: oil from olives, sesame, flax, sunflower.
Animal fats
Their composition includes saturated fatty acids with a cholesterol content exceeding the permissible percentage. "Meat fat" breaks down very slowly and weakly leaves the body. But their negative impact on the liver is great.
Fats from dairy products are better in composition. Therefore, it is much easier to remove them.
The use of vegetable and animal fats 1 to 1 is unjustified, since the body, in principle, does not require animal fats. But their damage is enormous:
- affect the cardiovascular system;
- increase cholesterol levels;
- cause certain types of cancer.
Sources of Fat
Summary of fats:
- You can eat 100-150 g of fat per day (at the rate of 0.8-1 g per kilogram of weight).
- The daily menu should include 60-71% animal fat and 29-40% vegetable.
- A person does not suffer from a lack of animal fat, therefore, if possible, it should be excluded.
- In the evening, it is undesirable to eat fatty foods.
- It is better to make dishes taking into account unsaturated fats.
BJU in life
Micro and macro elements are required by the body as a "building" material. A diet made up of useful components will make up for the deficit in complex carbohydrates, healthy fats and proteins. The balance of the batteries will protect a person from early aging and diseases, providing strength and energy.
