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 ones proteins, fats and carbohydrates, on the contrary, are harmful. And also about what products are sources healthy proteins, fats and carbohydrates, and which ones are harmful.
Squirrels
We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are made of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.
Proteins are built from amino acids. The body can synthesize most amino acids on its own. But there are several amino acids that the human body is not able to synthesize. 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 norm for protein consumption was 150 g daily; today the officially recognized norm is 30-45 g. At the same time, consuming excess amounts 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.
You can get all the necessary amino acids from both. There is a myth about the “inferiority” of plant protein. In fact, by combining grains and legume products(in a ratio of approximately 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.
It is not necessary to eat grains and legumes at the same meal. But sometimes it's convenient and tasty. Here is an example of a dish containing complete plant protein from rice and lentils:
Protein: Rice and lentil dish.Photo: Reuven Eilat.
Let's 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 entire range of essential amino acids.
- Animal products may contain protein in a more concentrated form.
Cons of animal protein sources:
Vegetable protein
pros plant sources squirrel:
Cons of plant-based protein sources:
Fats
Fats are an essential element 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 effects may be the opposite.
Vegetable fats
Vegetable fats consist mainly of unsaturated fatty acids and do not contain cholesterol. Moreover, they help remove cholesterol from the body (thereby preventing atherosclerosis). These fats are easily digested and absorbed. Also, vegetable fats promote bile secretion and enhance intestinal motor function.
Although fats contain a lot of calories (approximately 900 calories per 100 grams), it is not recommended to exclude them from your menu, even during a diet. Moreover, it is not so much the fat contained in food that is deposited in our “fat depots”, but rather the fat 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, flaxseed, etc.). But don’t forget about “hidden” fats, the sources of which are, for example, nuts, avocados, and olives. Sources of “hidden” fats are found together with and.
Important! Everything said about the benefits of vegetable fats applies to unprocessed vegetable fats. This does not include vegetable fats found in products 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 digested somewhat better and are easier to eliminate 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, which 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 from food. But with fats everything is simpler than with: essential fats are Omega 3. Omega 3 is found in wheat germ oil, walnut oil (you can get it in hidden form - just walnuts), linseed oil (note that linseed oil contains phytoestrogens, which is not beneficial for everyone) and fish oil (the hidden source is 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 promotes the formation of fat, but its deficiency leads to disruption of metabolic processes in the body.
The role of carbohydrates in the body:
- Carbohydrates supply the body with glucose necessary for muscle function. Energy is produced by breaking down 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 for cell identification - carbohydrates are found on the outer membrane of most cells and allow recognition of other cells (they are receptors).
- Carbohydrates constitute a component of nucleotides - groups organic compounds, which make up the genetic material contained in every cell (DNA and RNA).
Excess carbohydrates(more than 500 grams of carbohydrates entering the body per meal) causes a sharp increase in blood glucose. As a result, insulin levels increase, 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, although carbohydrates are the main culprits in the formation of fat, they still must be present in the daily diet.
Lack of carbohydrates(less than 50% of daily calories) 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).
- A disorder of protein metabolism, which is expressed in the fact that fats begin to be actively used to obtain energy. This can cause poisoning of the body with fat breakdown products - an acidotic crisis. If during fasting an 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.
- Lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in insulin-dependent
Contents:
Description of these elements, their types, purpose, functions and differences. How much should you consume and in what products can you find it?
The term “proper nutrition” is ubiquitous. At the same time, few people know thoroughly what it is healthy food, what foods the diet should contain, and what it is recommended to avoid. But there are no secrets here. The main goal when selecting nutritional components is to understand what proteins, fats and carbohydrates are, in what volume they are contained in food, and also in what volumes it is recommended to consume them.
To better understand 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 suppliers. Their task is to help muscle fibers work normally. In addition, the element contributes normal metabolism fats and proteins in the body.
The following varieties are distinguished:
- Simple. This category includes mono- and disaccharides - elements that have a simple structure. The main representatives are fructose, sugar, maple syrup, and sweets.
- Complex. They differ complex structure, are called polysaccharides. The main suppliers are legumes, vegetables, cereals, and durum pasta. They play a key role in the body and in a positive way influence all ongoing processes.
Their overconsumption leads to the accumulation of fat deposits, which negatively affects the figure. Lack is the path to weakness, bad mood, lethargy, fatigue and drowsiness.
There are many uncertainties associated with food. So, many people are interested in: is bread carbohydrates or proteins? To avoid such ambiguities, consider the list of carbohydrate products:
- Candies, sugar, marmalade, pasta, dates, raisins and jam - the volume of the element is at the level 60-70 grams(based on 100 g).
- Beans, bread, prunes, cakes, halva, chocolate, peas, apricots – 45-60 grams.
- Curd cheeses, 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, your diet should contain complex carbohydrates. If we 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, this nutrient should be consumed 10-30% (no more), and when maintaining (gaining) weight - 40-60%.
- The menu should be filled with a complex type of element.
- Carbohydrate foods are taken until 2-4 pm.
- Eliminating or reducing 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 must be distributed in strict accordance. The proportion of protein in this case is 30-50% the entire diet. In the process of losing weight, the indicator should be higher - 50-70% .
Products high in it:
- Cottage cheese (low fat), meat, beans, peas and cheeses – from 15 grams or more(per 100 grams of product).
- Cottage cheese (fat), porridge (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, which comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.
- Vegetable, which the body receives from plants. It is worth highlighting rye, oatmeal, walnuts, lentils, beans, soy and seaweed.
To cover the daily requirement, a person must receive 0.8-2.5 grams of protein per kilo of weight. With a smaller 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 body’s inability to digest and absorb 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, it is easier to plan your diet and achieve your goals faster. As for protein, there are a number of other nuances worth remembering:
- Add both plant and animal types of nutrients to your menu.
- Plan your dosage based on your goals, activity, weight, and overall caloric intake. This is not difficult to do. It is enough to control the amount of proteins, fats and carbohydrates in foods and make up for the deficiency when the need arises.
- Eat protein and vegetables for dinner. In this case, dishes should be steamed, boiled or cooked in the oven. Frying is not recommended.
Fats
Many people forget about the benefits of fats, which, along with carbohydrates, are considered energy suppliers. 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.
- Guarantees of elasticity blood vessels, due to which beneficial elements penetrate tissues and cells faster.
- Helpers in normalizing the condition of the skin, nail plates and hair.
- Participants in hormone synthesis. In addition, they are responsible for the process of menstruation.
If you take foods that do not contain fat, a number of negative consequences may occur. Normal dosage – 0.8-1 grams per kilo of weight, which on average is 10-20%
from general diet.
As for products, it is worth highlighting the following representatives:
- Butter (butter, ghee, vegetable), cooking fat, margarine, pork fat – from 80 grams or 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.
- Candies, pink salmon, lamb, full fat kefir, milk, cottage cheese – 3-10 grams.
When considering this nutrient, it is worth knowing that there are two types:
- Beneficial (unsaturated). Their consumption is beneficial for the body. Sources include avocados, vegetable oils, seeds, sprouts, fish, fish fat.
- Bad (saturated)– cream, lard, meat (pork, lamb, beef).
Let's summarize:
- Eating foods with fats is necessary. Average dosage– 0.8-1 grams per kilo of weight.
- Consumption of fatty foods in evening time undesirable.
- The main emphasis should be on unsaturated fats.
Questions and answers
- Is fish carbs or protein? Many people ask the question what elements are supplied by fish. There is no definite answer here - it all depends on its type. Thus, the protein/carbohydrate content in bulls is 13/5.2 grams. As for the rest (most) of the fish - bream, flounder, pink salmon, crucian carp and others, they contain no carbohydrates at all, but a sufficient amount of protein.
- Are vegetables proteins or carbohydrates? When it comes to vegetables, many contain both nutrients. For example, green onions contain 1.3 grams of protein and 4.3 grams of carbohydrates, eggplants - 0.6/5.5 g, cauliflower - 2.5/4.9 g, red peppers - 1. 3/8.1 g and so on.
- Which foods are high in protein and low in carbohydrates and fat? Lean chicken, lean fish and seafood are suitable here, skim cheese. These products are ideal for use on a diet.
First of all, you should remember the fact that the basis proper nutrition foods high in protein, carbohydrates and fats. They are called the vital triad nutrients. Without them, the life of the body is impossible.
The role of proteins in our life
An essential part of our food is proteins. They go to the construction of new cells, and cells replacing worn-out ones, they take the most Active participation in the metabolism that occurs continuously in our body. It’s not for nothing that scientists called them “proteins” - on behalf of greek god Proteus, who constantly changed his shape. The protein molecule is also prone to metamorphosis. Proteins in the body 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.
By consuming plant and animal foods, a person receives protein. It must be said that food proteins differ significantly from the proteins from which the human body is built.
Proteins can be broken down into amino acids during digestion. They are absorbed and the body uses them to produce its own protein. There are 22 types of most important amino acids. Eight of them are called irreplaceable. They are called that because the body cannot synthesize them on its own, and we only get them from food. The remaining 14 amino acids are considered replaceable.
Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives the full set of proteins it needs. There are no such things in the outside world unique products, which in the composition of their amino acids would coincide with the proteins of the Homo sapiens organism. To build them, they must be included in the diet like animals protein products, and products plant origin. Please note that the menu must contain at least 1/3 animal proteins. IN daily ration for a healthy adult, the average protein intake should be 100-120 g, and when people perform heavy physical work the norm increases to 150-160 g.
The term “rational nutrition” means a combination of plant-based and animal products. This combination will ensure a balanced set of amino acids, promoting better metabolism.
Proteins obtained from dairy products are digested the fastest. Meat and fish are digested a little slower (beef is much faster than pork and lamb). Next come cereals and bread. The stomach digests proteins from wheat baked goods made from white flour (higher grades) well, and dishes prepared from semolina.
High Protein Foods
Food products with high protein content (per 100 g of product)
We should never forget that with an excess of protein in the diet, the liver and kidneys can be severely overloaded with protein breakdown products. Excessive use proteins leads to putrefactive processes in the intestines. Products of nitrogen metabolism also accumulate in the acidic direction. You should, of course, limit your protein intake to those people who suffer from gout or have liver and kidney diseases.
Fats are considered the most powerful, substantial source of energy. Another useful side: fat “depot”, or body fat, are designed to protect the body from heat loss and tissue bruises, and for internal organs, fat capsules serve as support and protect from mechanical damage. Accumulated fat represents the body's main source of energy when acute diseases when appetite is reduced and food absorption is limited, or in case of fasting.
For us, sources of fat are vegetable oils and animal fats, as well as fatty 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 functioning of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.
Adipose tissue represents 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 substances that are vital for us.
Fatty acids that are part of fats are divided into saturated and unsaturated. Can be easily synthesized in the body saturated acids. These include stearic, palmitic, caproic, and butyric acids. They have low biological value and have a negative effect on 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, and 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 also contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, and form cell membranes. Cholesterol is the most famous 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 condition of blood vessels and contributes to the early development of atherosclerosis. For this reason, doctors recommend limiting foods high in cholesterol in the diet (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enriching the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream in low-fat form).
For adults daily norm fat is from 100 g at light work and up to 150 g during heavy physical labor, especially in the cold. On average, the daily fat intake should consist of 60-70% animal fats, and 30-40% vegetable fats.
High fat foods
Food products with high fat content (per 100 g of product)
| Product | Amount of fat, g |
|---|---|
| Oil (vegetable, ghee, butter), margarines, cooking fats, pork lard | more than 80 |
| Sour cream 20% (or higher) fat, cheese, pork, ducks, 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, fatty herring, caviar | from 10 to 19 |
| Milk, full-fat kefir, semi-fat cottage cheese, milk ice cream, lamb, beef and chickens of the 2nd category, pink salmon, mackerel, mackerel, baked goods, sweets | from 3 to 9 |
| Low-fat cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread | less than 2 |
When consuming fats, we 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 the body with vitamins sufficient quantity. By consuming plenty of high-fat foods, 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 absorption of food. Excessive consumption of fats leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.
High carbohydrate foods
Purpose of carbohydrates- serve as the main source of energy for the human body, helping 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 are 400-500 g.
Carbohydrates are divided into two groups - simple and complex. Chemical structure Simple carbohydrates are different from complex carbohydrates. They include monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. This is sugar, honey, maple syrup, etc.
Polysaccharides- this is what complex carbohydrates are called. Their source is plant food– cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. Base dietary fiber make up polysaccharides, which is why their role in nutrition is so important.
For the body, the main suppliers of sucrose are sugar, candied fruits, jam, confectionery, candies, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.
When sucrose enters the intestines, it is broken down into fructose and glucose. Sugar was called the "white death" in the 70s. last century. In her book "Sweet Blues", W. Daphnia wrote: "It is more harmful than opium and more dangerous than nuclear bombing." After this, 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 they do not affect cardiovascular, cancer and other mass diseases. Sugar itself does not pose a danger to humans, but its excessive consumption (instead healthy products) leads to a decrease nutritional value any diet.
Glucose (dextrose)- called the main supplier of energy for the brain, muscle cells and red blood cells- red blood cells. It is found in berries and fruits. In people with a body weight of 70 kg, the brain consumes about 100 g of glucose, striated muscles - 35 g, red blood cells - 30 g. For the formation of the glycogen we need in the liver, glucose is also necessary. Interestingly, it is involved in regulating appetite. The glucose level in the blood decreases, which signals the body's need for food.
Glycogen is classified as animal carbohydrates. This is a glucose polymer, 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. Its absorption requires almost no insulin hormone, this quality allows it to be used by patients diabetes mellitus, however also in very limited quantities.
Lactose ( milk sugar) contain dairy products. This carbohydrate normalizes the activity of microflora that is beneficial to us, and suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency of the lactose enzyme in the intestines, the process of its breakdown into galactose and glucose is disrupted. This leads to dairy intolerance. Dairy products contain less lactose than whole fresh milk, because During ripening, lactose is converted to lactic acid.
Maltose is called malt sugar. It is an intermediate product formed during the breakdown of starch by enzymes of sprouted grains and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose is contained in honey, malt extract, and beer.
About 85% of all carbohydrates in the human diet are 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 starch from semolina and rice can be digested faster and easier than that obtained from pearl barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. V in kind, subjected to heat treatment.
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 contained in bran; it contains wholemeal flour and bread made from it, cereals with shells, nuts and legumes.
Fiber- a complex carbohydrate that the human body cannot digest. It enhances intestinal motility, and for this reason is necessary for proper digestion. Cholesterol is removed from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. There is fiber in wheat bran and in many types of vegetables and fruits.
Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large amount of pectin is contained in plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because their presence in the intestines reduces putrefactive processes, and they are also needed for the healing of the intestinal mucosa.
Polysaccharide inulin- fructose polymer. Jerusalem artichoke, artichokes and chicory contain a lot of inulin.
Hemicellulose is called a polysaccharide cell membrane. It is capable of holding water. Cereal products contain the most hemicellulose.
Food products with a high carbohydrate content (per 100 g of product)
When calculating the amount of carbohydrates in your diet, try to avoid consuming them in excess, as this can lead to obesity. And if you consume sugar (or foods high in sugar) every day and in excess, you can provoke the manifestation of latent diabetes mellitus.
You need to know that it is not sugar that causes this disease. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the pancreas, depleting the cells that produce insulin. And you can’t do without it when absorbing glucose.
But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people on a diet need to consume at least 100 g of carbohydrates in their daily diet. If there is a lack of carbohydrates in the body, the metabolism of fats and proteins is disrupted. 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 hands, nausea, sweating. To return wellness, you need to quickly give the person a cup of sweet tea or a piece of sugar, candy.
Basics of rational nutrition
The purpose of a balanced, rational diet is to ensure good nutrition, corresponding physiological needs body.
If we take the ratio of proteins to fats and carbohydrates, the ratio 1: 1: 4 (or 5) was considered 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 plant products) and carbohydrates 400-500 g.
In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the consumption of mineral elements (in accordance with physiological norm). It is also necessary to provide 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 in the menu side dishes and salads from fresh vegetables, yeast drink, freshly squeezed juices, fruits and berries, bran, and rosehip infusions. Table salt can be consumed in normal quantities (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 consumption will correspond to energy expenditure. Accordingly, your body weight will not change, and you will feel great.
To maintain a slim figure, increase muscle mass, development of strength and an optimal supply of proteins, fats and carbohydrates is necessary. To determine which food products contain them, in what proportion to consume them, how to take into account their compatibility and calorie content, the appropriate tables are used.
Protein products
A protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, and oxygen.
The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter cells with the blood and are used for construction or provide energy.
Protein supplied with food 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. There is a lot of vegetable protein in soybeans, lentils, legumes, and mushrooms.
Protein in salted, smoked or canned fish is less digestible and absorbed.
Protein chicken eggs almost completely absorbed, but this product quite high in calories.
The body digests dairy and egg white, a little slower - fish and meat, relatively slow - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduce the benefits of protein by almost half.
Protein foods stimulate the body's synthesis of growth hormone, which suppresses excess glucose consumption.
Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.
Plant proteins are necessary for the human body.
Some scientists believe that consuming animal proteins clogs the cellular protoplasm, disrupting its original structure, which causes disease and aging. In addition, up to 70% of the energy contained in it is spent on digesting animal protein.
The daily protein intake is 80-100g (based on 1-1.5g of protein per 1kg of body weight). When 1g of protein is burned, 4kcal is released. With an 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 times more protein than the elderly, i.e. 75
Academician Amosov N.M. To replenish essential amino acids, I consumed a little milk and meat (50g).
The World Health Organization has established standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg needs 29-48 g.
The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). Forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are stored in an undigested form, which leads to obesity and increased stress 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 common and affordable product – sunflower seeds – contains a lot of protein.
Some researchers deny that eating meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which is mistakenly taken as evidence of its significant nutritional value. In fact, consuming animal protein reduces endurance and performance.
Meat takes longer to digest in the body than other foods, which many also consider a sign of its high nutritional value. In reality, the internal organs do a tremendous amount of work. There are a lot of harmful substances in the blood, including uric acid, which causes gout to develop.
When eating animal protein, the harmful substances it contains irritate nervous system, and their salts are vessels. Meat-eaters have common neurasthenia, vascular, heart and blood diseases, they look older biological age.
Foods containing carbohydrates
Carbohydrates are quickly absorbed, are necessary for metabolism, are part of DNA and RNA, hormones, cell structures, and regulate metabolism. When digested, carbohydrate foods turn 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 includes fiber.
Glucose and fructose quickly increase blood sugar levels. Glucose is a source of energy for nerve tissue, heart, and muscles. Fructose is the sweetest, participates in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, and honey.
Dietary fiber is necessary for bowel movements; it binds harmful substances. Vegetables, fruits, and bread made from flour contain fiber. coarse, as well as buckwheat, pearl barley, and oatmeal.
Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.
A lot of useful stuff in the shell of the grains. Therefore, for example, in semolina less benefit, although it is easily digested. Rice is rich in protein and starch, but low in fiber. Oatmeal is high in protein and fat.
Wholemeal bread, as well as rye bread, is healthier, although it is less digestible than white bread.
In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the supply of vitamins and minerals; metabolic products accumulate in the body and are difficult to eliminate.
To reduce the risk of obesity, it is better to consume carbohydrates with greens, fruits, and vegetables.
Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1g of carbohydrates provides 4Kcal of energy.
It is believed that approximately 3/5 of carbohydrates should come from grains (cereals), 1/5 from sugar and sugar-containing products, 1/10 from potatoes and other root vegetables, 1/10 from fruits and vegetables.
Carbohydrates cover approximately half of the body's daily energy expenditure; up to 400-500g are needed every day.
| 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 |
| Boiled pasta | 117 | 25 |
| Confectionery | ||
| Cream cake | 440 | 67,5 |
| Shortbread cookies | 504 | 65 |
| Ice cream milk | 167 | 25 |
| Milk and dairy products | ||
| Fruit kefir | 52 | 17,5 |
| Whole milk powder without sugar | 158 | 12,5 |
| Kefir | 52 | 5 |
| Meat and meat products | ||
| Fried beef sausage | 265 | 15 |
| Fried pork sausage | 318 | 12,5 |
| Fish and seafood | ||
| Fried shrimp | 316 | 30 |
| Cod fried in oil | 199 | 7,5 |
| Flounder fried in breadcrumbs | 228 | 7,5 |
| Vegetables | ||
| Green pepper raw | 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 |
| Fresh cherries | 47 | 12,5 |
| Fresh apples | 37 | 10 |
| Fresh peaches | 37 | 10 |
| Pears | 41 | 10 |
| Fresh apricots | 28 | 7,5 |
| Fresh oranges | 35 | 7,5 |
| Fresh tangerines | 34 | 7,5 |
| Fresh grapefruit | 22 | 5 |
| Nuts | ||
| Hazelnuts | 380 | 7,5 |
| Almond | 565 | 5 |
| Walnuts | 525 | 5 |
| Sugar and jam | ||
| White sugar | 394 | 100 |
| Honey | 288 | 77,5 |
| Marmalade | 261 | 70 |
| 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 |
Excessive intake of foods rich in carbohydrates leads to obesity.
In the reverse process - restricting the diet (diet, fasting) - the body first uses up sugar reserves from the liver, then from the muscles, and only then from the adipose tissue.
Starch from potatoes is absorbed better than from cereals - thin layer under the skin of young potatoes contains an enzyme that accelerates the digestion of plant starch. Therefore, it is healthier to eat baked potatoes “in their jackets”.
Fiber is the membranes and fibers of plants. The body does not completely digest fiber; it uses it to form feces. Eating foods with fiber slows down the absorption of carbohydrates and 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 |
| Bran bread | 2,1 |
| Prunes | 1,6 |
| Carrot | 1,2 |
| Bread (wheat | 1,2 |
| Peas | 1,1 |
| Buckwheat | 1,1 |
| Pearl barley | 1 |
| Beans | 1 |
| Beet | 0,9 |
| Cabbage | 0,7 |
Fatty foods
Admission to required quantity fats are as important as the consumption of carbohydrates and proteins. Both excess and lack of lipids (lipos (lat.) - fat) are harmful to the body.
WITH fatty foods the body gets the opportunity to create a fat layer that reduces heat loss. Lipids protect tissues from damage from falls. They are involved in the formation of cells, nerve pathways, connective tissue.
Foods rich in fat also provide the body with polyunsaturated omega 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. Foods such as eggs, cheeses, and fatty fish are rich in cholesterol.
A deficiency of fatty foods worsens the condition of hair and skin, weakens the immune system, and makes fat-soluble vitamins A, D, E, and K less absorbable.
Every day you should receive 1g of fat per 1g of protein, approximately 80-85g. For 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 1g of fat is burned, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.
Animal fats should make up 70%, vegetable fats – 30% of the daily diet.
Most useful butter And lard. Vegetable oils It is better to use unrefined ones, for example: sunflower, corn, olive, flaxseed, 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 is fatty | 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 sorts of harmful substances accumulate in the fatty tissue of an animal. With food products containing animal fat, they end up in human body. Therefore, you should not eat bird skin or lard rinds.
It is better to replace animal fats with foods rich in vegetable fat, nuts, seeds. It is worth limiting the consumption of pork chops, fried meat, jellied meat, fried potatoes, broths from fatty fish, fatty cheeses and cottage cheese, ice cream, whipped cream.
Frying in fat is especially harmful, so it is better to cook in a non-stick pan. To reduce contact of fat with food, use dishes with cells at the bottom.
How to eat healthy
You need to sit down at the table with feeling, distinguishing it from appetite. As a rule, your favorite foods trigger your appetite. A truly hungry body is ready to eat any product.
After eating protein foods, you should not take liquids or other types of food for 3 hours, after carbohydrate foods – 2 hours, after vegetables, fruits – for 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 absorb refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.
Carbohydrates from fresh vegetables and fruits that have not been subjected to heat treatment provide the body with maximum energy and are quickly absorbed.
Cereals contain too few essential amino acids, vitamins A, B, and C. Such an unbalanced composition forces the body to consume large quantities protein food (animal protein), which in turn leads to overeating.
It is useful to eat a little bread made from wholemeal flour, as well as bran.
When cooking, cereals, rice, and potatoes are boiled, which results in the formation of mucus in the body. Over time, it covers the walls of the stomach and intestines, which contaminates blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, making the body less resistant to various diseases.
Cereal-based products are healthier when consumed with fresh vegetables, greens, seaweed. Sprouted wheat is useful.
Bread contains almost no vitamins and microelements. The body spends 10 times more time processing cereal starch than digesting it. potato starch. Therefore, before the age of two, you should not feed your child any starchy foods.
Foods such as beans, lentils, beans rich in protein increase education uric acid. Eating them with bread violates acid-base balance in organism.
Fermented milk products contain fats and protein; they are best consumed as a separate product or with vegetables.
Use boiled eggs preferable to meat.
It is better to replace sugar with honey, dried fruits, and fruits.
Natural, uncooked food is preferred - vegetables, fruits, nuts, seeds, fruits. Than from fewer products in a dish, the better. Variety forces you to eat more and makes digestion difficult.
Useful vegetable salads from cabbage, celery, cucumbers, radishes, tomatoes, parsley. It is enough to mix 2-3 types of vegetables and eat them without salt, vinegar, or mayonnaise.
It is better to add fats to ready-made dishes, as they impair the absorption of proteins and create fermentation.
Proteins are healthier to eat with grains or vegetables.
It is better to replace table salt with sea salt. Or use gammasio to add salt to food: 1 part sea salt mix with 12 parts of sesame or flaxseed ground in a coffee grinder.
The basis of each meal should be fresh vegetables.
It is better to eat fruits separately, since in combination with other foods they cause fermentation in the intestines.
It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.
Half of your daily calories (50%) from food should come from foods containing carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, rapid attack feelings of satiety.
Proteins coming from food provide energy after burning fats; their share in the daily diet should be 20%.
Fats account for the remaining 30%. Vegetable and Omega-3 fats are preferable; they are contained in fish. It is better to 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 considered to be an intake of 2500-3500 kcal.
| Product (100 g) | Energy value (kcal) | Proteins (g) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|---|
| Cereals, legumes, nuts | ||||
| loaf | 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 | ||||
| Full fat kefir | 56 | 2,8 | 6,2 | 6,61 |
| Milk | 61 | 3,2 | 3,6 | 5,16 |
| Condensed milk | 320 | 7,2 | 8,5 | 56 |
| Cream 10% | 118 | 2,8 | 10 | 4,8 |
| Creamy ice cream | 179 | 3,3 | 10 | 20,18 |
| Sour cream | 294 | 2,4 | 30 | 3,18 |
| Cheeses | 352 | 26 | 26,8 | 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 |
| Porcini 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 "Doctorskaya" | 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 is fatty | 491 | 11,7 | 33,3 | 0 |
| Horse mackerel | 114 | 18,5 | 4,5 | 0 |
| Chicken egg | 157 | 12,7 | 11,5 | 0,7 |
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Healthy health is impossible without proper nutrition full life. Each dish on the daily menu must contain foods that are rich in proteins, fats, and carbohydrates. A deficiency of any of these macroelements leads to the development of serious diseases, and an excess leads to obesity. Therefore, the main goal in creating a proper balanced diet is to understand the amounts of nutrients in the main types of foods consumed.
Carbohydrates
Macroelements that saturate the body by 45% vital energy are called carbohydrates. Their tasks include:
- normalization of protein and fat metabolism;
- maintaining the performance of muscle fibers;
- promoting healthy functioning digestive system(easy digestion of food and absorption useful elements);
- removal of waste and toxins.
Types 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 dose of carbohydrate intake (no more than 500 g). An increased daily amount increases insulin levels and stimulates fat synthesis. This affects fat deposits in the hips, abdomen, and waist.
Reduced quantity (< 200 гр) вызывает сонливость, приводит к обморокам, увеличивает риск гипогликемической комы, препятствует protein metabolism.
Subtypes of simple carbohydrates
Representative monosaccharides are fructose, unsplit galactose, and energy glucose. They have the ability to quickly break down, thereby increasing the risk of an immediate spike in sugar levels in the circulatory system. Sweetish in taste.
- Fructose is used as a sugar substitute. It easily transforms into fat. In order for fructose to be absorbed, no additional insulin production is required, which is why 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 (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 products.
- Sucrose is the most well-known disaccharide. It is produced from sugar beets. Increased consumption of sucrose provokes stimulation of insulin secretion, an excess of which threatens obesity.
Complex carbohydrates
An increased content of sugar molecules that do not dissolve in an aqueous environment leads to the formation of polysaccharides. Their maximum amount is found in artificial insulin, fiber, liver 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.
- Glycogen is contained in the liver, and in small quantities in the muscles. Its deficiency and incomplete absorption by the body lead to diabetic crisis.
- Cellulose (fiber) is important in the fight against digestive system problems (diarrhea and constipation). The main sources of cellulose are cucumbers, lettuce and white cabbage.
- Starch is the main energy source. Its excess threatens obesity, and its deficiency leads to impaired protein metabolism (muscle atrophy).
Sources of simple and complex carbohydrates
Summary information on carbohydrates
- When gaining muscle mass, the share of carbohydrates in the diet is 40-60%, when losing weight - 10-30%.
- Should be included in food only complex carbohydrates.
- Foods rich in carbohydrates should be taken no later than four o’clock in the afternoon, otherwise even minimal amount Unspent energy is converted into excess fat.
Squirrels
Protein is also commonly called protein. Translated from Greek, “protein” means “leading”. Daily inclusion of protein in the diet is required for muscle growth and muscle tissue.
The functions of protein are multifaceted:
- it participates in enzymatic processes;
- V childhood promotes skeletal growth;
- supports a woman’s body during pregnancy;
- has a beneficial effect on muscle tissue after injury;
- increases the body's immune resistance to infectious diseases;
- along with carbohydrates, it increases human energy functions;
- 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 trials have shown that excessive consumption increases the risk of intoxication. Since the beginning of 2002, the official protein requirement is 30-45 g for 24 hours.
Essential amino acids are the main representatives of proteins. Indispensable, because 9 out of 20 known types organism unable to synthesize on its own. That’s why they should be obtained with food.
Protein also has two varieties: animal and plant. “Inferiority” of amino acids in plant protein is eliminated by combining cereals and legumes of perennial and annual plants one to one in the diet.
Animal protein
This is a real storehouse of the necessary set of amino acids. But it also has its drawbacks.
Animal products contain 3 times more protein than normal. Such unbalanced consumption threatens intoxication. It primarily affects the kidneys and liver. 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, and minerals - components of vegetable protein - are easily absorbed by the body. Wherein bad cholesterol, there is no fat or excess hormones in them.
A large number of essential amino acids are stored only in soy products. In other cases (when creating a varied menu), the human diet should contain a balance of plant-based nutrients.
Protein sources
Summary information on proteins
A person can control the balance of nutritional elements independently. If this is not possible, then you should seek the help of trainers in fitness rooms and nutritionists.
- The protein requirement per day is 35-40 g (at the rate of 0.8-2.5 g per kilogram of weight).
- Both types of protein should be included in the menu.
- Vegetables and animal protein are boiled (not fried!) before consumption.
Fats
The most complex molecules are fats. Together with their carbohydrates main feature- saturating the body with energy. Fats have good thermal insulation properties and serve as a “support” for organs.
The norm of fat for 24 hours is 20-30% of the diet. Their role cannot be overestimated.
- serve as a storehouse of essential fatty acids;
- help digestion fat-soluble vitamins;
- normalize the growth of muscle tissue, promote physical development;
- affect the elasticity of blood vessels;
- normalize the condition of hair follicles and nail plates;
- synthesize hormones.
Fats are divided into two subtypes: vegetable (cultures grown in the soil) 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 remove it from the body. These fats are well digested and perfectly absorbed, increasing bile secretion.
Fats contain many calories. However, this is not a reason for their complete exclusion from the menu. Fatty acid deficiency 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 leaves the body poorly. 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.
Consumption of vegetable and animal fats 1 to 1 is unjustified, since the body, in principle, does not require animal fats. But their harm is colossal:
- affect the cardiovascular system;
- increase cholesterol levels;
- provoke some types of cancer.
Sources of fats
Summary information on 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 fat.
- A person does not suffer from a lack of animal fat, so if possible it should be excluded.
- In the evening, it is undesirable to eat fatty foods.
- It is better to prepare dishes taking into account unsaturated fats.
BJU in life
Micro and macroelements are required by the body as “building” material. A diet made up of useful components, will fill the deficit in complex carbohydrates, healthy fats and squirrels. The balance of nutrients will protect a person from early aging and diseases, providing strength and energy.
