Our food and vitamins. Vitamin B2 is found in peas, fish, dairy products, meat and eggs
MUNICIPAL BUDGET EDUCATIONAL INSTITUTION (SEVERAGE SCHOOL №58)
RESEARCH WORK ON THE TOPIC:
"OUR FOOD AND VITAMINS"
Completed: student 4 "G" class
Zubov A.V.
Prepared by: Pustovalova E.V.
ASTRAKHAN-2016
Introduction
Vitamins - what is it?
The origin of the names of vitamins
General properties of vitamins
The value of vitamins
Sources of vitamins on our table
Deficiency of vitamins in the body
Proper Diet
Bibliography
INTRODUCTION
Everyone has heard of vitamins. They are known to be found in many foods, especially vegetables and fruits. Manufacturers add vitamins to cosmetics to enhance them. useful action; include in the composition of food supplements or vitamin-mineral complexes.
Modern science has learned to synthesize many substances. Vitamins have not been spared either. But the question remains open. Why do people give a lot of money for pills when all the same elements, and even in combination with other microelements, can be obtained from fresh vegetables, fruits, meat?
Let's find out what the role of vitamins is.
"The vital
Human vitamins.
eat healthy foods:
Meat, vegetables and fruits.
Milk and cottage cheese.
And grow big, my friend!
VITAMINS - WHAT IS IT?
Vitamins are a certain group of organic compounds necessary for the normal functioning of our body. What is so remarkable about these connections? Vitamins together with minerals regulate many vital chemical reactions and processes in the body. Most vitamins are not synthesized in the human body. Therefore, they must regularly and in enough enter the body with food or vitamin complexes. The depletion of food consumed in one or another vitamin can lead to serious illnesses. This is what it consists distinguishing feature these substances - without them, many vital processes will become impossible in our body.
The words “vitamins are a source of health” have been familiar to us since childhood, and we are so used to them that we stop attaching importance to them. But in vain! After all, in fact, without vitamins provide full health absolutely impossible. Who has not experienced rapid fatigue and drowsiness in the spring? Probably, many have noticed that during this period people are more likely to suffer from headaches, dizziness, colds, diseases of the gastrointestinal tract (for example, ulcers). All this is largely due to a lack of certain vitamins in the spring, especially vitamin C, which is found in significant quantities in fresh vegetables and fruits.
During the summer and autumn, the body is saturated with vitamins to a certain extent (for example, the supply of vitamin C in the liver can be stored and consumed within 2-6 months). During the winter months, if there was no necessary additional intake, these reserves are depleted and the so-called hypovitaminosis sets in, i.e. deficiency of one or more vitamins in the human body.
Vitamins play a very important role in the absorption of nutrients and in many biochemical reactions of the body. Most of the vitamins come from food, some of them are synthesized by the microbial flora of the intestine and absorbed into the blood, so even in the absence of such vitamins in food, the body does not need them.
The intake of vitamins in the body may be insufficient as a result of improper culinary processing of food: heating, canning, smoking, drying, freezing, or as a result of national, one-sided nutrition.
Many vitamins are quickly destroyed and do not accumulate in the body in the right quantities therefore, a person needs a constant supply of them with food. This applies in particular to vitamins A, D, B1 and B2, PP and C.
ORIGIN OF VITAMIN NAMES
Vitamins got their name from the Latin word "vita" life and "amine" protein. Letters of the alphabet were assigned to vitamins as they were discovered. The names of some of them, in addition to the letter designations, are verbal, for example, vitamin A is also known as "retinol".
Only in the 20th century, in 1911, vitamins were first isolated in their pure form by the Polish researcher Casimir Funk. Currently, several dozens of them are known, 21 of them are produced and used for prevention and treatment.
But back to the history of vitamin research. In the 20s. In the 20th century, with the development of methods for obtaining experimental vitamin deficiencies and the improvement of methods for purifying vitamins, it gradually became clear that there were not two or three vitamins, but much more.
Initially, it was found out that "vitamin A" is actually a mixture of two compounds, one of which prevents xerophthalmia, and the other - rickets. The letter A was preserved behind the first, and the second was called "vitamin D". Then vitamin E was discovered, which prevented infertility in rats growing on an artificial diet. Then it became clear that "vitamin B" consists of at least two vitamins. This is where the first confusion begins: some researchers have designated new vitamin, which prevented pellagra in rats and stimulated the growth of animals, with the letter G, others preferred to call this factor "vitamin B 2", and the factor that prevented beriberi - "vitamin B 1".
The terms "B 1" and "B 2" have taken root. The growth factor retained the name "B 2", and the factor preventing pellagra in rats became "B 6". Why was index 6 used? Of course, because during this time “B 3”, “B 4” and “B 5” appeared. Where do they go then?
The name "B 3" was given in 1928 to a new substance found in yeast that prevented dermatitis in chickens. Almost nothing was known about this substance for a long time, and ten years later it turned out that it was identical to pantothenic acid, which was studied as a yeast growth factor. As a result, the name "pantothenic acid" remained for this vitamin.
In 1929, a factor was discovered in yeast, which hastened to be called "vitamin B 4". It soon became clear that this factor is not a vitamin, but a mixture of three amino acids (arginine, glycine and cystine).
In 1930, the term "vitamin B 5" appeared: such a name was proposed for a factor that later turned out to be a mixture of two vitamins. One of them is nicotinic acid, which occasionally continues to be called "vitamin B 5", the other is vitamin B 6.
And in subsequent years the same process continued: from time to time there were reports of discoveries of new factors, and a new index was added to the letter "B". But only index 12 was lucky. Compounds with other indices either turned out to be not vitamins or already known vitamins, or their action was not confirmed, or the name was not widely used.
And soon the letter classification of vitamins lost its meaning. In the 30s. chemists really took up vitamins. And if in 1930 practically nothing was known about the chemical nature of vitamins, then by 1940 this issue was basically resolved.
Chemists have given all vitamins trivial chemical names. And these names gradually began to displace the "letters with numbers": ascorbic acid, tocopherol, riboflavin, nicotinic acid and others - these terms have become common. However, many medical biologists remained faithful to the "letters".
In 1976, the International Union of Nutritionists (from the English. nutrition- food) recommended to save letter designations in group B only for vitamins B 6 and B 12 (apparently due to the fact that these vitamins have several forms). For the rest, trivial names of substances are recommended: thiamine, riboflavin, pantothenic acid, biotin - or general terms: niacin, folacin.
GENERAL PROPERTIES OF VITAMINS
1. As a rule, vitamins are not formed directly in the human body. Some are synthesized by intestinal microorganisms, but in insufficient quantities. Vitamins enter the body through food. The exceptions are vitamins PP and D.
2. Vitamins are not used by the body as a building material for the synthesis of proteins, polysaccharides, nucleic acids, etc. The exception is vitamin F.
3. Vitamins do not serve as a source of energy. The exception is vitamin F.
4. Vitamins show biological activity already in small quantities.
5. They regulate biochemical processes occurring in any tissues and organs.
6. In higher doses can be used as auxiliary drugs at diabetes(B1, B2, B6), for colds and infectious diseases (vitamin C), for bronchial asthma(PP), with gastrointestinal ulcers (substance U and PP), with hypercholesterolemia (PP).
VALUE OF VITAMINS
Perhaps, few people will be able to tell what the benefits of vitamins are, even though everyone has heard about their life-giving and healing properties. And, nevertheless, it is difficult to overestimate vitamins: in addition to the fact that many of them strengthen the immune system, improve memory, normalize metabolism, serve to normal operation internal organs, they are also responsible for the beauty of our skin and hair, participate in the healing of the body during illness.
Vitamins are a group of organic compounds indispensable for the human and animal body, which have very high biological activity, are present in trace amounts in food, but are of great importance for normal metabolism and life.
Most of them enter the body with food, and only a few are synthesized in the intestines by beneficial microorganisms living in it, however, in this case, they are not always enough. Modern scientific information testifies to the extremely diverse participation of vitamins in the process of ensuring the vital activity of the human body. Some of them are mandatory components enzyme systems and hormones that regulate numerous stages of metabolism in the body, others are the starting material for the synthesis of tissue hormones. Vitamins to a large extent ensure the normal functioning of the nervous system, muscles and other organs and many physiological systems.
The level of mental and physical performance, endurance and resistance of the body to the influence adverse factors external environment including infection and exposure to toxins. Food products can contain not only vitamins themselves, but also precursor substances - provitamins, which only after a series of transformations in the body become vitamins.
Violations normal flow vital important processes in the body due to a long absence in the diet of one or another vitamin lead to the appearance of serious illnesses known collectively as avitaminosis. At present, such situations almost never occur. IN rare cases avitaminosis is possible due to diseases, the result of which is the cessation of absorption of the vitamin or its increased destruction in the gastrointestinal tract.
Avitaminosis is characterized by a pronounced clinical picture with strictly specific signs. A fairly common phenomenon remains partial vitamin deficiency in varying degrees of severity of hypovitaminosis. They proceed more easily, their manifestations are fuzzy, less pronounced, besides, there are hidden forms of such a condition when the state of health worsens and efficiency decreases without any characteristic symptoms. The prevalence of pronounced hypovitaminosis states and their latent forms is due to many reasons, but most often - the orientation individual nutrition solely to satisfy taste requests without taking into account the specific importance of vitamins for health, the body's needs for them and their content in food, not to mention the consequences of using certain cooking methods that can destroy vitamins.
It should also be borne in mind that hypovitaminosis conditions can occur with prolonged or improper use of antibiotics, sulfonamides and other medical supplies that inhibit activity beneficial microflora intestines, synthesizing significant amounts of certain vitamins, or directly binding and destroying vitamins. Hypovitaminosis can also be caused by increased need in vitamins with increased physical and mental work, with the impact on the body of adverse factors.
These can be hypothermia, overheating, stressful situations, etc. Similarly, their cause can be physiological states, placing increased demands on the body, for example, pregnancy and feeding a child. Vitamin intake should be carried out in strict accordance with the recommendations or under control. medical workers. Overconsumption food products, extremely rich in vitamins, or self-excessive intake of vitamin preparations can lead to hypervitaminosis.
To date, about 30 vitamins are known and studied. About 20 of them are involved in ensuring human health.
SOURCES OF VITAMINS ON OUR TABLE
Allocate following groups vitamins:
Fat soluble vitamins: A(retinol), D(calciferol), E(tocopherol), TO(naphthoquinone), F(polyunsaturated fatty acids).
Theoretically, with proper nutrition, all the necessary substances enter our body along with food. For example, B vitamins are found in meat and fish, egg yolks, cereals - buckwheat and oatmeal, fruits, vegetables and nuts.
However, it is important to understand that each substance has its own mechanism of assimilation and accumulation in the body. So, say, thiamine is destroyed by heat treatment, so there will be little benefit from vegetable soups or compote: you need to eat fresh vegetables and fruits.
Another nuance is associated with vitamin D: it, like many others, is synthesized directly in the body, but this requires a sufficient amount of sunlight.
In addition, some vitamins are found in animal products that are not consumed by vegetarians, vegans, and other diet-specific dieters.
Therefore, in many cases, an additional intake of vitamin complexes sold in pharmacies will be justified and useful for brain function and memory improvement.
Vitamin A (retinol)
necessary for the normal growth of the human body. Retinol contributes to the normal resistance of the body to infections, regulates the growth and development of epithelial cells. Retinol is part of the visual pigments of the retina, which regulate dark adaptation eyes.
Vitamin A is found only in animal products. In the human body (in the walls of the intestines and in the liver), vitamin A is formed from plant pigments, carotenes. The most active of the carotenes is b-carotene (provitamin A). 1 mg of b-carotene corresponds to 0.17 mg of vitamin A. Mountain ash, apricots, rose hips, black currants, sea buckthorn, yellow pumpkins, watermelons, red peppers, spinach, cabbage, celery, parsley and dill, as well as watercress are rich in carotene , carrot, sorrel, green onion, green pepper, nettle, dandelion and clover. The more intense the yellow-red color of the fruit, the more provitamin in the product.
The amount of vitamin in fats depends on the diet of the animal - fish oil contains 100 times more vitamin A than butter (fish food is nutritious plankton). Vitamin A is preserved during brief exposure to high temperatures. Easily oxidized, destroyed ultraviolet rays. As part of the products, its resistance is increased, even when heated. During cooking, 15-35% of the vitamin is lost. Fats aid absorption. Vitamin E and zinc are essential for normal absorption. Accumulates in the liver. The daily rate of retinol for an adult is 0.9 mg, pregnant and lactating women - 1.25-1.5 mg, children - 0.4-0.7 mg, increases as the child grows.
At vitamin deficiency there is a deterioration in vision at dusk (or "night blindness"). Hypovitaminosis A accompanied by the appearance of acne, dry skin on the hands and calves of the legs, keratinized hair follicles give roughness; deterioration in the condition of the nails; often conjunctivitis; dryness of the cornea due to impaired lacrimation (xerophthalmia); weight loss (sometimes exhaustion); fast fatigue; frequent infections; growth retardation in children.
An excess of vitamin A causes drowsiness, headaches, lethargy, flushing of the face (excess blood in the vessels), nausea, vomiting, irritability, gait disturbance, pain in the joints, night sweats, hair loss, enlargement of the liver and spleen, menstrual irregularities, etc. Sometimes cholelithiasis and chronic pancreatitis become aggravated.
Vitamin B1 (thiamine)
necessary for the proper functioning of the central and peripheral nervous systems. B1 is prescribed for neuritis, radiculitis, diseases of the gastrointestinal tract and liver, dermatoses of neurogenic origin, itching. B1 is a part of many enzymes, it is necessary for the normal flow of energy metabolism and the transfer of genetic information from the mother cell to the daughter cell during division.
Especially a lot of thiamine in germinated grains, bran and legumes. The daily requirement of an adult is 1.0-1.4 mg, children up to a year - 0.3-0.5 mg, pregnant and lactating - 1.7-1.9 mg. Increased doses of vitamin B1 are necessary for nicotine poisoning, heavy metals, and stress. Also, the need for thiamine is increased by high-carbohydrate foods (especially sugar) and alcohol. On the other hand, with an excess of fats and proteins in the diet, the required amount of B1 decreases. With prolonged boiling, the vitamin is destroyed. The destruction of thiamine also occurs upon contact with metals. Partial destruction is caused by the enzyme thiaminase, the largest number found in raw fish. Calcium is required for normal absorption of thiamine. Tobacco and alcohol lead to the depletion of thiamine reserves in the human body.
Signs of deficiency (hypovitaminosis B1): headache, loss of appetite, dysfunction of the nervous system, fatigue, irritability, insomnia, disorders of the cardiovascular system (arterial hypotension), numbness or burning in the arms and legs, shortness of breath, swelling of the extremities. extreme manifestation beriberi - polyneuritis (disease "take-take") and acute damage to the midbrain. IN modern society"Beriberi" is considered a rarity due to sufficient intake of thiamine in the body. Does not accumulate in the body. Excess thiamine is easily excreted.
Vitamin
B2 (riboflavin)
affects the growth and renewal of cells, is part of important enzymes that regulate oxidative and metabolic processes. B2 is part of the visual purple that protects the retina of the ultraviolet. Riboflavin is important for hematopoietic processes, functioning immune system and some organs, healthy skin and nails, hair growth. Promotes the absorption of iron, activation of vitamins K, B6 and B9.
Riboflavin is prescribed to patients with severe liver disease ( bronze disease, cirrhosis, hepatitis, diabetes) and myocardial dystrophy. B2 is used for hypo- and avitaminosis B2, for eye diseases, slow wound healing, radiation sickness, impaired bowel function, etc. The daily requirement for vitamin B2 for an adult is 1.5 mg, pregnant and lactating women are recommended 2-2.2 mg per day, for children of the first year of life, the norm is 0.4-0.6 mg . Physical activity increases the need for vitamin B2. During heat treatment of products, an average of 15% of riboflavin is destroyed. Detrimental to B2 and sunlight. Therefore, foods dried in the sun are depleted in this vitamin.
The human body does not accumulate riboflavin, and any excess is excreted in the urine, which in this case is colored bright yellow.
Riboflavin deficiencymanifested by inflammation of the mucous membranes, the absence or stunting of growth, a burning sensation and changes in the skin, pain and watery eyes, impaired twilight vision, increased secretion of glands, painful manifestations in the corners of the mouth (cracks - angular stomatitis) and lower lip, hair loss, depression. There may be discomfort in oral cavity- redness and dryness of the tongue. There is a possibility of developing dermatitis, photophobia, conjunctivitis.
Eating dairy products, milk, eggs, liver, fish meat, wheat, barley, oats, buckwheat, rice, potatoes, peas, beans, soy, pumpkin, eggplant, beets, carrots, cabbage, celery, cucumbers, tomatoes will help to avoid these symptoms. , corn, lettuce, red pepper, horseradish, apples, pears, plums, apricots, grapes, peaches, lemons, grapefruits, oranges, pomegranates, cherries, sweet cherries, gooseberries, wild strawberries, raspberries, black currants, lingonberries, sea buckthorn, mulberries, melons , watermelons, walnuts.
Vitamin B3 (PP, niacin, nicotinic acid)acts as a coenzyme in the metabolism of protein, fatty acids, is involved in the synthesis of DNA. Niacin contributes to the normal flow of energy metabolism processes, which are very important for the functioning of all body systems. So with increased physical exertion, when the muscles need more energy, the body experiences a greater need for niacin. Vitamin PP also regulates the functioning of the central nervous system.
Since nicotinic acid is a water-soluble vitamin, cooking food in excess water and then removing it leads to loss of the vitamin. At the same time, vitamin PP is resistant to light and high temperatures, which means that milk after boiling will not lose the valuable vitamin.
Main food sources vitamin B3:
liver, dairy products,
buckwheat, mushrooms, soybeans, sprouted wheat, cereals from uncrushed cereals -oats,
corn, rye, wheat, barley.
The daily requirement for an adult is 15-20 mg. The required amount increases during pregnancy and breastfeeding, increased physical activity, stressful situations. The depletion of the diet in animal protein (vegetarianism) can lead to a lack of niacin.
Deficiency of vitamin PP manifests itself in loss of appetite, fatigue, general weakness body, frequent depression, irritability. The most obvious signs acute shortage vitamin - bright red scaly rashes on the skin, especially noticeable on the skin of the face, neck and hands and found on all areas of the skin accessible to sun rays. All this is accompanied by diarrhea, heartburn, lesions of the oral mucosa and esophagus, deep depressions, hallucinations and delusions. Available death. This extreme state of nicotinic acid deficiency or beriberi is called pellagra.
An excess of the vitamin is accompanied skin itching in the face and upper body, gastrointestinal upset and impaired heart rate.
Vitamin B5 (pantothenic acid)
prevents development (dermatitis). It is an important catalyst for the processes of digestion and assimilation of food. Pantothenic acid, in the body turns into pantethine, which is part of coenzyme A, which is involved in the metabolism of proteins, fats, carbohydrates. Coenzyme A is necessary for the formation of red blood cells, anti-stress substances and the normal functioning of the immune system. Important for the normal metabolism of vitamin B9.
Particularly rich in vitamin B5 are the liver, kidneys, meat, fish, and eggs. daily requirement in pantothenic acid for an adult is not precisely defined - about 5-10 mg. Pregnant and lactating women are recommended 7 mg per day. Children - up to 2 mg. Part of the need for vitamin B5 is provided by its formation intestinal microflora person.
Pantothenic acid is sensitive to heat treatment - up to 50% of the vitamin is destroyed. Destroyed by canning with acids, baking and grilling.
Deficiency B5 causes metabolic disorders leading to dermatitis, depigmentation and hair loss, retardation of body growth, exhaustion, changes in the nervous system and adrenal glands, as well as impaired coordination of movements, the functioning of such organs as the heart and kidneys, stomach, intestines. Flawpantothenic acidcan be caused by eating food depleted of proteins, fats, vitamin C, other B vitamins, as well as diseases small intestine. The disadvantage can also be explained by the prolonged use of a number of antibiotics and sulfonamides. With a deficiency of pantothenic acid, the body's resistance to infections decreases, a person becomes susceptible to acute respiratory diseases.
Vitamin B6 (pyridoxine)
participates in the formation of red blood cells, fat metabolism and in many other processes in the body, as it regulates the action of more than 60 different enzymes. B6 is very important for protein metabolism and some amino acid transformations. Ensures the normal functioning of the liver.
In products, B6 can be found in three forms: pyridoxine, pyridoxal, pyridoxamine, which do not particularly differ in biological activity. The daily requirement for vitamin B6 for an adult is 1.5-2 mg, pregnant and lactating women need to receive 2-2.2 mg daily, children of the first year of life - 0.3-0.6 mg. The main food sources of vitamin B6: cereals from whole grains, wholemeal bread, meat, fish, most plant products, yeast, bran, sour-milk products, legumes, liver, egg yolk. Pyridoxine can be partially synthesized by the intestinal microflora, which can be disrupted by the action of antibiotics that inhibit the growth of beneficial microorganisms. Vitamin B6 is very easily destroyed by extreme temperatures. Destroyed by light.
Lack of pyridoxinenegatively affects the functioning of the brain, blood, disrupts the functioning of blood vessels, leads to dermatitis, diathesis and other skin diseases, as well as disruption of the normal functioning of the nervous system. With hypovitaminosis, hair loss, loss of appetite, nausea, cracks in the corners of the eyes, tingling in the limbs, drowsiness, nervousness, pain, lethargy, slow healing of wounds are also observed.
An excess of the vitamin can be observed when taking high doses of B6. At the same time, numbness, tingling in the limbs is noted.
Vitamin B7 (H, biotin)
participates in the metabolism of fatty acids and nicotinic acid, energy processes. Vitamin H is important for normal body growth and the functioning of the immune and digestive systems. Vitamin B7, like insulin, lowers blood sugar. Its sufficient intake in the body is important for correct operation nine enzyme systems.
The daily requirement for an adult organism is 50 mcg per day. For children, depending on age - 10-50 mcg per day. Part of biotin is synthesized by the intestinal microflora, but it is not known for sure whether the body is fully provided with the vitamin in this way. With prolonged use of antibiotics, B7 deficiency may occur due to the death of beneficial microorganisms. Egg white contains a substance that prevents the absorption of biotin from the yolk. Therefore, raw eggs are not as healthy as eggs that have been heat treatment. The vitamin is found in the liver, kidneys, soy flour, soy, egg yolks, yeast.
Vitamin H deficiency is manifested in hair loss, anemia, decreased appetite, increased cholesterol and blood sugar levels, frequent depression, nausea, general weakness and fatigue, dry skin, smoothness and pallor of the tongue.
Vitamin B9 (folic acid)
and a group of related compounds, collectively known as vitamin B9, are coenzymes of important enzymes that regulate protein synthesis, hematopoiesis, and cell division. The normal course of cell division processes is important for the proper functioning of the immune system, hair growth, and the healthy condition of the skin. Folic acid also helps to remove fatty deposits in the liver.
The daily norm of folic acid for an adult is 400 mcg / day, for pregnant women this amount increases to 600 mcg, for lactating women up to 500 mcg. Children are recommended 100-150 mcg / day. Water-soluble vitamin B9 is easily destroyed by heat treatment of food products, canning of vegetables, peeling of grain. Contained in brewer's yeast, liver, green vegetables, wholemeal bread.
Symptoms of folic acid deficiency are anemia, fatigue, headaches, fainting, pallor of the skin, red, inflamed tongue, weight loss, irritability, hostility, memory impairment, paranoia. Folic acid deficiency can lead to deficiencies in other B vitamins, especially vitamin B5. B9 deficiency leads to the development of the same type of anemia as a lack of vitamin B12, therefore, with a sufficient intake of folic acid in the body (for example, in the treatment of its deficiency), this can mask the lack of B12 and lead to complications, irreversible damage to the nervous system. Therefore, in parallel with taking folic acid, it is necessary to exclude the presence of B12 deficiency.
Vitamin B12 (cobalamin)
participates in the processes of cell division, the normal course of which is important in general for the whole organism, but it is especially important for hematopoiesis, the immune system, the formation of skin and inner walls intestines. Lack of vitamin B12 leads to the destruction of nerves, since the presence of cobalamin is important for the formation of nerve sheaths.
Cobalamin is a water soluble vitamin but tends to large quantities accumulate in the liver, kidneys, lungs and spleen. The amount of vitamin stored in this way is small, so it does not cause hypervitaminosis, like fat-soluble vitamins. B12 is not destroyed by light and brief exposure to high temperatures. Therefore, during normal cooking at moderate boiling, a small amount of the vitamin is lost, but prolonged boiling at high temperatures is undesirable (for example, excessive sterilization of milk for baby food).
The daily requirement of an adult for this vitamin is 5-7 mcg / day. For children and adolescents, the norms are reduced, and for pregnant and lactating women it is increased. Vitamin C, when taken in large amounts, can decrease the body's ability to release B12 from food, which can lead to cobalamin deficiency. B12 is found only in food of animal origin. These are foods such as liver, kidney, heart, crabs, salmon, sardines, skimmed milk powder, egg yolk, chicken meat, beef, fish (tuna, haddock and flounder), scallops, cheese, milk.
Lack of B12 leads to anemia, gastrointestinal disorders, spasms, fatigue, frequent depression, decreased mood, redness of the tongue and its smoothness, headaches and dizziness, numbness of the limbs and other disorders of the nervous system, heart rhythm abnormalities. Excessive intake of cobalamin in the treatment of its deficiency can lead to the appearance of acne.
Vitamin C (ascorbic acid)
- a cofactor of many enzymes, which means the difficulty in the flow of many reactions in the body, regulated by these enzymatic systems. One of these processes is the synthesis of collagen and adrenaline, a hormone that puts our body on alert when faced with stressful situations. Vitamin C is involved in the processes of cleansing the body of various toxins, and is also a powerful antioxidant, protecting cells from harmful effects. free radicals. Vitamin C increases iron absorption in the intestine.
The daily requirement for an adult is 50 mcg per day. For children, depending on age - 10-50 mcg per day. Ascorbic acid is not synthesized in the body and is not stored, so the amounts of vitamin we need must come from food. The need for a vitamin increases with illness, smoking or poisoning the body with other toxins. During treatment certain diseases higher doses of vitamin C may be prescribed.
Since the vitamin is water soluble, it is easily destroyed during cooking. Substances contained in the peel of citrus fruits contribute to better assimilation vitamin C. Since ascorbic acid promotes the absorption of aluminum in the intestines, which can be toxic to the body, you should not take preparations containing aluminum (some anti-acidity drugs) and vitamin C at the same time. Taking ascorbic acid in an amount exceeding 3 g, can lead to vitamin B12 deficiency. Therefore, if you are prescribed vitamin C, you should check your B12 levels periodically. Increased doses of ascorbic acid in patients who have a deficiency of the enzyme glucose-6-phosphate dehydrogenase should be taken under medical supervision.
Vitamin C is found in following products: Bell pepper, broccoli, citrus fruits, blackcurrant, melon, tomatoes, fresh raw cabbage, spinach, liver.
Vitamin C plays a major role in the synthesis of collagen, the body's building protein. With a vitamin deficiency, the synthesized collagen does not have the necessary strength, the tissues of the body become vulnerable, the body literally crumbles. scurvy develops. Vessels are especially affected - hence the bleeding, smudges, lethal bleeding. Other deficiency symptoms are ease of bruising, hair loss, increased irritability, dry skin, weakness and depression.
Vitamin D (calciferol)
is responsible for the proper formation of bone tissue - it stimulates the absorption of minerals (calcium, magnesium), and also prevents the removal of phosphates necessary for bones from the body through the kidneys. Because iron competes with calcium for intestinal absorption, excess vitamin D can lead to iron deficiency.
Daily doses of vitamin D for an adult man - 10 mcg, women - 7.5 mcg. Due to the fact that vitamin D is synthesized in the body from precursor molecules under the influence of sunlight (this is why walking in sunny days), the body gets enough of it even if the diet is poor in foods rich in vitamin D. It has been noted that the body of people with dark skin, older people or people living in places with a polluted atmosphere, to a lesser extent receives the vitamin in this way. What can we say about those who wear national clothes that cover almost the entire body, or do not go out at all. A lack of vitamin E can adversely affect the formation of vitamin D.
For vitamin intake, it is necessary to eat cod liver oil, fatty fish, beef liver, butter, eggs.
Lack of calciferol recognized by burning sensation in the mouth and throat, nervousness, sweating of the head, insomnia, myopia, changes in mineral composition bone tissue. The extreme manifestation is rickets.
Vitamin D is fat soluble, and the human body can accumulate it in a certain amount, which, with additional intake of calciferol, can lead to an excess of the vitamin. Symptoms of excess are weakness, irritability, nausea and vomiting, thirst, diarrhea, headaches, and loss of appetite. Taking a vitamin in high doses can lead to hypercalcemia - increased amount calcium in the blood, which leads to convulsions, irritability, in extreme cases, to the deposition of calcium in tissues and organs. An excess of the vitamin is especially undesirable for young children.
Vitamin E (tocopherol)
is the main protector of cell membranes from the destructive action of free radicals - particles that are produced by the immune system to fight bacteria and viruses and can harm the body itself. Sufficient intake of vitamin E protects us from the occurrence of atherosclerosis and all its consequences, as well as from premature aging.
There are up to 8 modifications vitamin E , which are not inferior in activity to alpha-tocopherol itself, the most abundant form of vitamin E. Consumption of oils and polyunsaturated fatty acids (PUFAs) increases the body's need for tocopherol. Increased daily dose and for pregnant women.
Vitamin E is found in vegetable oils (sunflower, corn), margarine, sunflower seeds, almonds, peanuts.
The lack of tocopherol is expressed in nervous and muscular disorders - weakening of reflexes, weakness when walking, weakening of the muscles of the eyes, and a decrease in sensitivity to vibration. Flaw tocopherol can lead to a decrease in the content of magnesium in the body. The symptoms of excess are not as pronounced as, for example, vitamin PP or A. Sometimes there is a passing nausea, bloating, diarrhea, in some people - an increase in blood pressure.
VITAMINS DEFICIENCY IN THE BODY
The importance of vitamins for optimal human life is evidenced by the fact that with their deficiency in the body, pathological processes develop, called avitaminosis and hypovitaminosis. For some vitamins, cases of deficiency or excess are quite rare.
Despite the fact that each vitamin regulates certain processes in the body, has certain properties that are different from other vitamins, the picture of hypovitaminosis (deficiency) is basically similar, but with its own characteristics for each individual compound. The following symptoms may indicate a lack of vitamins in your body.
Signs of vitamin deficiency:
drowsiness, irritability, decreased attention, memory impairment, general weakness;
frequent colds;
reduced acuity of evening vision, high eye fatigue;
dry flaky skin;
acne, boils, "barley";
cracked lips, peeling nails, dull lifeless hair, thinning hair;
slow wound healing;
bleeding gums during regular brushing of teeth;
ease of bruising.
Fresh vegetables and fruits should be washed thoroughly, but not soaked.
3. It is better to preserve vegetables and fruits for the winter by freezing than by canning. If you have a roomy freezer, you don’t need, for example, to transfer all currants into jam - freeze some.
4. Cooking in enameled and fire-resistant glassware preserves vitamins better.
5. The longer vegetables are cooked, the more vitamin C is destroyed in them. When cooking soup, vegetables must be laid in the correct sequence - according to the time of their preparation. Boil vegetables under a tightly closed lid. You don't want the soup to boil too violently.
6. Milk in a transparent glass container loses some of the vitamins A, D and B2.
7. Carotene (provitamin A) is better absorbed with fats. Add vegetable oil to fresh vegetables. It is also better to stew vegetables in the presence of fats. Vinegar (found in mayonnaise) vegetable salads add before serving, but it is better not to add.
8. Even if we balance our diet, we, according to experts, will still not be able to fully satisfy our body's need for vitamins. The energy consumption of modern people is such that the average person who does not engage in heavy physical labor And active sports, has a need for 2500 kcal per day. Consumption in excess of this leads to overweight, obesity and all the ensuing consequences. At the same time, in order to get the daily norm of all essential vitamins we should eat a lot more. But, if we knew which foods are rich in certain vitamins, we could avoid a critical (significantly affecting our health) lack of vitamins. After all, often our knowledge about vitamins is scarce or even erroneous. For example, we are used to thinking that wholemeal bread is rich in B vitamins. But in order to get the daily norm, let's say vitamin B1, we need to eat 600-700 g of such bread per day, which would approximately give us 1700 kcal. What about other vitamins? But, few people know that a very ordinary serving of low-fat pork would be able to satisfy our needs for this vitamin to a greater extent.
9. We used to think that vegetables and fruits are the richest sources of vitamins. And that their frequent consumption fully satisfies our need for vitamins. But is it? According to nutritionists, vegetables and fruits can be considered a reliable source of only some vitamins - ascorbic acid (vitamin C), folic acid (vitamin B9) and carotenes (vitamin A precursors). And then, provided that we eat a variety of vegetables and fruits and in sufficient quantities. So, for example, apple juice contains only 2 mg of vitamin C. 15 glasses of juice - and our daily need for this vitamin is satisfied. At the same time, the main sources of B vitamins, as well as fat-soluble vitamins - A, D, E - are products of animal origin, namely meat, liver, kidneys, eggs, milk and dairy products, whole grains.
RIGHT DIET
It is very important for a person to eat right, a lot depends on it. And for us, schoolchildren, this is a matter of life! After all, we spend a lot of energy on studying. At the same time, we still sit a lot. This is the problem we have!
In order for a person to have excellent health and be full of energy during the whole day, it is very important to correctly draw up a diet, that is, you need to eat food at the same time, without sudden changes.
Very soon, the body gets used to the established schedule, which will stop wasting valuable energy on frequent and quick snacks. If the stomach often digests small portions of food or once, but a large volume, a person’s biorhythms are knocked down, which causes a feeling of severe fatigue, depression and bad mood.
It is also necessary to remember that health and energy are lost when eating products that have undergone a long heat treatment.
For example, if you eat a well-done chop during lunch, then you will not feel hungry for a long time. This phenomenon is just the result after a long and rather unpleasant process of digestion for the human body.
In order to feel good during the day, it is recommended to add as many plant foods as possible, as well as raw foods, to your daily diet. Today, raw food diet is becoming more and more popular, since it is raw food that contains the maximum amount of valuable vitamins and minerals. People who adhere to a raw food diet consume exclusively raw foods every day, this applies to fruits, vegetables, as well as various types croup.
Regardless of how you eat, the main thing is to chew your food thoroughly. There are some data according to which it is believed that you need to chew at least 33 times, moreover, in this way you can strengthen your teeth. The meal itself should not be less than half an hour, because thanks to this approach, you will greatly facilitate the work of your stomach, as well as intestinal tract while preventing premature wear.
It is necessary to strictly ensure that the daily menu includes the required amount of carbohydrates in its composition, because it is these substances that supply the body with the energy necessary for life, and also help to improve mood and well-being.
Do not forget that it is necessary to minimize the consumption of sweets, cola and any other harmful substances for the stomach, the ideal option would be to completely abandon them, because such food can lead to sudden changes in the level of sugar in the body. As a result, you will feel tired and exhausted all the time. And if you can’t refuse them, eat them little by little.
If you absolutely cannot go a day without sweets, then you should replace it with whole grain products, which include whole grain bread. These products are very easily absorbed by the human body, and also help to normalize sugar levels. It is not recommended to try any exotic dishes in large quantities, as the stomach may simply not be able to cope with such work. If you want to include overseas food in your diet, then let your stomach adapt and eat such dishes in small portions.
To be completely healthy, it is not enough just to eat right, because you also need to consume fluid, without which a person cannot survive.
It is very important to drink tea, compote or some other drink 15-20 minutes before eating, you can also drink tea after a meal, but not earlier than two hours later. This is the most comfortable for your stomach, while almost all scientists and doctors unanimously say that you should not drink with meals or take too large sips. If after finishing your meal you feel very thirsty, then the ideal option would be to simply rinse your mouth or take two or three small sips of mineral water.
Eat and drink as often as possible, while portions should be relatively small.
CONCLUSION
Vitamins are essential for normal process human work. They not only promote metabolism, but also increase vitality and efficiency, and also, thanks to them, immunity to many diseases develops. infectious diseases. The benefits of vitamins are obvious. For example, without vitamin D, children can develop rickets and adults can develop osteoporosis. Plus irritability, insomnia, loss of appetite. Vitamin A helps to strengthen the skeleton, and B6 heals dermatitis.
One thing can be said with accuracy, that if there were no vitamin C, it would have to be invented. After all, many life processes, the activation of hormones and enzymes without it is simply impossible. In addition, resistance to infections, increased immunity, reduced fatigue are also from vitamin C.
But it is also necessary to remember the simple truth: "Very good is also not good." After all, an overdose of vitamins can be extremely dangerous.
BIBLIOGRAPHY
Christopher Hobbs, Elson Haas. Vitamins for dummies. - M.: Dialectics, 2005. - 352 p.
L.P. Nikitina, N.V. Solovyov. Clinical vitaminology. - Chita, 2002. - 66 p.
T. S. Morozkina, A. G. Moiseyonok. Vitamins: Brief hands. for doctors and medical students, pharmacist. and biol. specialties. - Mn.: LLC "Asar", 2002. - 112 p.
A.A. Savchenko, E.N. Anisimova, A.G. Borisov, A.E. Kondakov. Vitamins as the basis of immunometabolic therapy. - Krasnoyarsk: KrasGMU, 2011. - 213 p.
V. A. Devyatnin. Vitamins. - M.: Pishchepromizdat, 1948. - 279 p.
E. Mindell. A guide to vitamins and minerals. - M .: Medicine and nutrition, 2000.
E. Barysheva, O. Baranova. Fundamentals of nutritional physiology ( short course). - Orenburg, 2007. - 267 p.
The history of mankind knows many misconceptions that for a long time were taken as truths. So it was with the views on food.
Until the second half of the 19th century, physiologists around the world believed that vital important components products are only proteins, fats, carbohydrates, and mineral salts and water. But gradually the facts began to accumulate, forcing scientists to reconsider this erroneous statement. Today's post is about vitamins.
How vitamins were discovered
What are the facts that made scientists change their views on nutritional value what we eat and drink:
- Considerable experience of long sea voyages showed that even with sufficient food supplies, sailors often died from scurvy. So, out of 265 crew members, 248 people died from her symptoms.
- The history of the exploration of the Arctic is also full of tragic pages, when brave polar explorers died not from hunger and cold, but from the most severe symptoms that were characteristic of scurvy. This disease did not spare the brave Vitus Bering, the hero - polar explorer G. Ya. Sedov and many other known and unknown conquerors of the ice continents.
- The inhabitants of Japan and Indonesia were prone to a strange disease called "beri-beri", which means "shackles". Those. most pronounced manifestation This disease is heaviness in the legs and a staggering gait. Inmates of some prisons also suffered from it. They all ate husked rice.
Analyzing such facts, physiologists tried to understand the causes that caused them. The explanation was obtained thanks to the observation of the doctor from Holland Eikman. Observing the behavior of chickens in the poultry yard, he noticed that a bird that eats exclusively boiled rice becomes ill with beriberi, but adding bran to their feed quickly heals these birds.
Further research made it possible to discover a special group of substances vital for the human body. Since they are regulators of metabolism, ensuring the normal course of physiological and biochemical processes, these substances were called vitamins (from the Latin word vita - life). With their lack or absence, the body experiences a kind of "hunger". And he is afflicted with insidious ailments, such as beriberi, scurvy, rickets, etc.
The saving role of bran is now easily explained. Bran is the most nutritious and useful part of cereals. It was the vitamins contained in bran that saved the bird kingdom from extinction.
Friends of our body
Despite the enormous value of vitamins, the amount of this "elixir of life" should be very small. natural vitamins and minerals are found in fresh vegetables and fruits in sufficient quantities. Therefore, you should, if possible, include them in your diet every day.
And now let's try to understand the "vitamin kingdom". Now Science recognizes 13 groups of substances as vitamins. To designate them, use the letters of the Latin alphabet and the names given to them upon receipt:
- Vitamin A, otherwise called retinol or carotene. He is "responsible" for our vision. If, going from a bright room to a dark one, adaptation (addiction) lasts more than 6 seconds - it's time to lean on yellow and red fruits and vegetables, they will help make up for the lack of carotene. Rich in this vitamin beef and pork liver, caviar, milk. If you notice peeling and itching of the skin, dryness respiratory tract, the culprit is still the same - a lack of vitamin A.
- B vitamins. Their role is especially great in the production of proteins - the main building material of our muscles, to strengthen the nervous and endocrine systems. There are many types of vitamins in this group. Let's consider some of them. This is B1 (thiamine), the absence of which caused scurvy, beriberi and other ailments. Even its deficiency causes a weakening of memory, weakness, insomnia and lack of appetite. Whole grain bread, legumes, pork, eggs are rich in this component. If you are overcome by dizziness, lethargy - vitamin B6 will help solve the problem. It is enough to eat 100 g of raw rice, beans or peas per day and these symptoms will leave you alone.
- If eyes get tired quickly, nails exfoliate, and a night's sleep does not bring the desired rest, the body lacks vitamin D. They are rich in mackerel and flounder, cod liver and chicken yolks.
- Endless colds poison life - it means that immunity has decreased, vitamin C is to blame, or rather its lack. It is found in large quantities in blackcurrant, wild rose, bell pepper, lemon and sauerkraut.
In other words, take good care of your body. He will tell you what vitamins and microelements he lacks in order to be healthy and cheerful. But more accurate information about the body's supply of vitamins can be obtained using blood and urine tests.
What else you need to know about vitamins
However, it is not always possible to compensate for the lack of vitamins at the expense of food. Then you can use the "pharmacy" vitamins.
Most of them are obtained in chemical laboratories from natural products. On drugstore shelves you can find multivitamins, i.e., medicines that include several different vitamins, and often mineral and organic supplements. Sometimes it is a whole complex of vitamins. Then they are called multivitamins.
According to the nature of absorption and preservation in the body, vitamins are divided into water soluble and fat soluble. The first group is the most numerous, but the fat-soluble group includes only four vitamins A, D, E and K.
Fat-soluble vitamins can be stored in the body in the liver and in adipose tissue. This kind of vitamin depot allows the body to have reserves of these substances, and, if necessary, use them. This reserve can be stored in the body for 1 to 2 years.
Whereas the shelf life of their water-soluble "brothers" is from several days to 6 weeks. They dissolve easily in water, but enter the bloodstream immediately from food and are excreted from the body with urine, so they must be ingested daily.
Violation of the intake of vitamins can cause three pathological conditions:
- their absence - beriberi;
- their lack is hypovitaminosis;
- their excess - hypervitaminosis.
Hypervitaminosis is, in fact, poisoning the body with an overdose or individual intolerance to vitamins. Moreover, the signs of this pathology for each vitamin are different. Most often, they can be caused by fat-soluble vitamins, because. only they have the ability to accumulate in the body.
How to save these fragile treasures
If synthetic vitamins are protected from destruction, then the living vitamins contained in the products easily lose their properties. Their main enemies are sunlight, oxygen, time and heat. Therefore, it is very important to properly store vegetables and fruits, and use baking and steaming when cooking.
And if you do not have the opportunity to eat fresh vegetables and fruits, do not neglect frozen berries.
After all, they are processed immediately after collection and retain their vitamin richness to the maximum.
If this message was useful to you, I would be glad to see you
State Healthcare Institution Tula Regional TB Dispensary No. 1
DESIGN AND RESEARCH WORK
"OUR FOOD AND VITAMINS"
Done by 2nd grade students
Municipal Public Institution "Petelinskaya OOSh" for children undergoing long-term treatment in OLTD"
2014
Plan
I. Introduction. The effect of food on the human body
II. Our food and vitamins.
- About the benefits of vitamins.
- A variety of vitamins and their effect on the human body.
III. Practical work
- Determining the presence of vitamins and harmful substances in our food
IV. Conclusion. If you eat foods rich in vitamins, the body will be strong and healthy.
V. Literature
"Tell me what you eat and I'll tell you who you are." "We must eat to live, not live to eat." "You'd rather starve than eat anything, and better be alone than with anyone." These catchphrases are familiar to everyone. Mankind has come up with an innumerable number of proverbs and sayings about food. This proves the importance that food has for a person. Our health and life expectancy are directly dependent on food, its composition (the amount of proteins, fats, carbohydrates, minerals and vitamins). No wonder one of the global problems of mankind is the problem of nutrition.
Health is the first most important human need, which determines his ability to work and ensures the harmonious development of the individual. Health is complete physical, mental and social well-being, that is, a harmonious state of the body that allows a person to be active and achieve success in various activities.
Eating right is very important for human health. The daily diet should contain both proteins, and fats, and carbohydrates, and mineral salts and vitamins.
Vitamins are necessary for human health like air. Their lack immediately negatively affects the well-being of a person. Each of the vitamins contained in food affects the body in its own way.
Vitamin A - renders general action on the body, increases resistance to infectious diseases and stimulates the functioning of the organs of vision. It is found in milk, cheese, butter, cottage cheese, eggs, liver. Carrots, green onions, lettuce, tomatoes and apricots contain carotene, which is converted into vitamin A in the human body.
Vitamin B - increases the body's endurance, appetite, has a beneficial effect on nervous system helps to endure cold. A large amount of this vitamin is found in whole wheat bread. It is also found in legumes, liver, yeast and some other foods.
Vitamin C - increases the body's resistance to infectious diseases, protects it from scurvy and improves immunity. Most of all, they are rich in vegetables: cabbage, potatoes, tomatoes, onions, red peppers, green salad; fruits and berries: apples, black currants, rose hips, sea buckthorn, lemons, oranges, etc.
Vitamin D- regulates the process of deposition of calcium and phosphorus in the bones. This vitamin is necessary for young children, because rickets develop due to its lack. Vitamin D is found in egg yolks, butter, fish oil.
After studying the special literature, looking at the information on the Internet, I realized how important vitamins play in a person's life.
Interesting, do the foods we eat contain vitamins?do we eat daily?
The abundance of sausages, sausages, carbonate, yeast bakery products, lemonade, mayonnaise, various sauces on the shelves leads to their inevitable purchase. All kinds of crackers, chips, pies are present in daily menu every modern child. These products are sealed in colorful packaging. There are so many of them in our stores that it's just dizzying. How can you resist and not try a chocolate bar, candy, if a toy is also attached to it?
Why are there no toys on the fruit and vegetable counter? Unfortunately, we do not always think about what is contained in these so-called products.
The aim of our research is:
- The study of the composition of certain foods.
- Determining the presence of vitamins and harmful substances in our food.
For study, we took the usual package of chips. beautiful packaging, bright drawing. The chips just go in your mouth. Flip the bag over and read reverse side in very small print:potatoes, butter, ground dry onions, flavor enhancer and flavoring. And then there is a long list of obscure substances: E621, E-631, E-629, E-633, whey powder, acidity regulator, hydrolyzed vegetable protein, additive to prevent churning.Not a word about any vitamins! Does mom put all these substances in fried potatoes? Of course not.
We open a page on the Internet and see what these mean interesting substances: glutamic acid, monoprotective potassium glutamate, sodium inosinate, etc. The following is a long list of similar chemical names, and it is also written thatthey are hazardous to health!
It looks like it's a composition washing powder! MMAYBE YOU SHOULD NOT EAT THEM, ESPECIALLY FOR CHILDREN? PROBABLY, we will NOT MORE ASK YOUR MOM TO BUY CHIPS. L IT'S BETTER TO EAT A REGULAR FRIED POTATO!
WITH THE FOLLOWING PRODUCT OF STUDY - SAUSAGE! IN STUNNING SMELL IN THE REFRIGERATOR. H DEFINITELY, IT'S A SAUSAGE. WITH WE WATCH THE COMPOSITION - APPROXIMATELY THE SAME AS IN CHIPS. IN ITAMINS - NO. W STARTED, SAUSAGE IS A PRODUCT THAT IS NOT USEFUL.
We learned, HOW CAN YOU CHECK AT HOME CONDITIONS THE PRESENCE OF STARCH IN SAUSAGE AND OTHER PRODUCTS. H IT IS NECESSARY TO TAKE ORDINARY IODINE AND DROP ON A PIECE OF SAUSAGE. E IF THERE IS STARCH, THEN A DROP OF IODINE WILL BE BLUE. M WE TAKE THE SAUSAGE AND CHECK IT. TO SHOULDER REALLY TURNED BLUE. E THAT SAYS THAT THE SAUSAGE IS STARCH. AND NO VITAMINS!
H IS THE SAME NEEDED TO BE EATED IN ORDER TO GET ENOUGH VITAMINS AND USEFUL SUBSTANCES? ABOUT WE ARE LOOKING FOR TWET IN THE LITERATURE ON A HEALTHY LIFESTYLE AND IN AND INTERNET.
WE MAKE A CONCLUSION:
1. FOR A COMPLETE DIET, FOODS CONTAINING CHEMICALS AND PRESERVATIVES SHOULD BE EXCLUDED FROM THE DIET
2. NUTRIENT RATIO IS ESSENTIAL FOR CHILDREN'S HEALTH.
3. THE FOLLOWING FOOD PRODUCTS MUST BE PRESENT IN THE DIET OF A SCHOOL-AGE CHILD:
MILK AND DAIRY PRODUCTS;
COTTAGE CHEESE;
CHEESE;
FISH;
MEAT AND MEAT PRODUCTS;
LIVER;
EGGS;
CREAM AND VEGETABLE OILS;
SOUR CREAM;
BREAD AND BAKERY PRODUCTS FROM COARSE FLOUR;
HONEY;
VEGETABLES AND FRUITS
LITERATURE:
1. R AGOSIN B. "F ORMULA OF HEALTH", 2009
2. ELENA WHITE "Oh THE BACKGROUND OF HEALTHY FOOD, 20010
3.S OLOVIEV S. "R ECETS OF DELICIOUS AND HEALTHY FOOD, 2008
Vitamin A was first derived from carrots.
Vitamin A is found in vegetables, fruits and dairy products.
Vitamin B1 (thiamine)
Vitamin B1 is essential for the oxidative decarboxylation of keto acids.
With insufficient intake of thiamine, pyruvic and lactic acids accumulate in the tissues.
Vitamin B1 is found in bread products and meat.
Vitamin B2
Vitamin B2 improves the organs of vision and reduces eye fatigue.
Vitamin B2 is found in peas, fish, dairy products, meat and eggs.
Vitamin B12
Vitamin B12 is the only water-soluble vitamin.
Vitamin B12 is found in seaweed, soy products, beef, fish, and milk.
Vitamin C
Vitamin C is a water soluble vitamin.
Vitamin C is a powerful antioxidant.
Vitamin C improves the body's ability to absorb calcium and iron.
Vitamin C is found in vegetables, fruits and dairy products.
Vitamin D
Vitamin D is formed under the influence of ultraviolet radiation in the tissues of animals and plants.
Vitamin D is found in nettles, dairy products and parsley
Vitamin E
Vitamin E improves blood circulation and is essential for tissue regeneration.
As an antioxidant, vitamin E protects cells from damage.
Vitamin E is found in lard, olive oil, apples and white bread.
Vitamin H
Vitamin H is widely distributed in nature and is found in foods of plant and animal origin.
Vitamin H is found in lettuce, vegetables, dairy and meat products.
Vitamin K
Vitamin K is a fat-soluble vitamin.
Green leafy vegetables are the richest in vitamin K.
Vitamin K is found in rose hips, spinach, cabbage, nettles.
Vitamin PP
Vitamin PP exists in 2 forms - nicotinic acid and nicotinomide
Vitamin PP is found in broccoli, carrots, cheese and pork
Brief summary of the project | |
Theoretical part | |
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Practical part | |
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Conclusion | |
Bibliography | |
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Project type
By the level of integration - interdisciplinary (biology, chemistry, physical culture);
By the duration of the implementation - long-term;
By the number of participants - group;
By activity - cognitive, research, creative;
By the level of contacts - intra-college.
Project objectives
Assess the degree of physical activity of 1st year students of MK No. 7 of the Department of Nursing;
Learn different ways to get information;
To form the skills of a deep and meaningful perception of the information received about the importance of maintaining proper nutrition and active lifestyle.
Methods of project activity:
- search;
- research;
- analytical;
- creative.
Brief summary of the project
Nutrition plays an important role in maintaining health, improving athletic performance, and ensuring active longevity for a huge army of people who go in for sports for pleasure, health, and maintain high performance - amateur athletes, or, as they are often called in Russia, athletes. The lack of a food culture at home, the high pace of modern life leads to the fact that we are increasingly eating fast food.
A balanced diet is a diet that satisfies the body's daily need for energy, and also maintains an optimal balance of trace elements and vitamins. With a balanced diet, the body develops, grows and functions normally.
A balanced diet is to maintain required amount trace elements and vitamins that the body cannot synthesize, so they must come with food.
It should be borne in mind that an excess of nutrients can disrupt the functioning of our body in the same way as a deficiency. Therefore, it is wrong to assume that a balanced diet is a diet that is followed only during the period of weight loss.
Vitamins play an important role in human life. These are organic compounds found in food in very limited quantities and necessary for the body. Each vitamin has a specific, unique function. In nature, there are no foods that contain all the vitamins necessary for the human body. What are the vital nutrients we will look at in our educational project.
The project is dedicated to the preservation and maintenance of health. In the course of their work, students will answer study questions, on the basis of which they will draw conclusions and try to answer problematic and fundamental questions.
The relevance of this work lies in the harmonious development of the individual, which means that it is necessary to instill healthy lifestyle skills and regular exercise in adolescents to reduce their incidence rate.
Purpose of the study
To form sustainable principles of proper nutrition, the rational use of physical exercises in order to improve health, the comprehensive harmonious development of the individual for the most complete implementation of a healthy lifestyle.
Scientific substantiation of the role and importance of vitamins
in human nutrition
Hypothesis: Vitamins play an important role in human health, but unfortunately not all foods contain vitamins.
Research objectives
- Learn what vitamins are - the benefits and harms caused to the human body.
- Make a list of the most harmful foods
- Make a list of the most non-harmful products that help improve the human condition;
- Conducting a survey "Vitamins in food" among students;
- Analysis of the composition of the most commonly used products;
- Recommendations for students.
Object and subject of research: vitamins and their effect on the human body.
Research methods:collection of information from magazines, encyclopedias
and Internet sites, questioning and survey, experiments, analysis, conversation.
Theoretical part
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
The harmonious development of personality is a long process, and it would be naive to believe that in such‑ In that year, all people will be harmoniously developed. Of course, such a time will come, and it is our duty to bring it closer.
Active participation in public life college, good academic performance, initiative and independence, fostering a sense of collectivism and strengthening one's health - this is what is required of young people in the first place.
Lifestyle characterizes the behavioral features of a person's life, i.e. a certain standard, under which the personality is adjusted mentally and psychophysiologically.
A healthy lifestyle is typical forms and methods of daily human activity that strengthen and improve the body's reserve capabilities, thereby ensuring the successful fulfillment of one's social and professional functions.
Healthy eating is the key to health. Nutrition provides the basic vital functions of the body. These, first of all, include growth and development, as well as the continuous renewal of tissues (the plastic role of food). Food provides the energy needed for everyone internal processes organism, as well as for the implementation of external work and movement. Finally, with food, a person receives substances that are necessary for the synthesis of compounds that play the role of regulators and biological catalysts: hormones and enzymes.
The Scientific Basis for Healthy Eating
Principles of the concept of a balanced diet
- Compliance of energy consumption with human energy expenditure;
- Compliance with a fairly strict relationship between numerous irreplaceable nutritional factors, each of which has a specific role;
- Certain diet.
Food ingredients
- Fats
- Squirrels
- Water
- Minerals
- vitamins
- Carbohydrates
Fats
Fats are part of plant and animal foods. Part of the fat synthesized in the body is deposited in the reserve, the other part enters the cell, where, together with fat-like substances (lipoids), it serves as a plastic material from which the membranes of cells and organelles are built. Fats are an important source of energy. When they are oxidized, carbon dioxide and water are released and energy is released.
The breakdown of 1 g of fat releases 38.9 kJ of energy. Fats can be synthesized in the human body from carbohydrates and proteins.
Squirrels
Protein foods, once in the digestive tract, are subjected to mechanical and chemical processing. Protein is broken down into peptides in the stomach duodenum to amino acids.
In a cell, proteins specific to a given tissue are synthesized from amino acids, and they are degraded with the release of 17.6 kJ of energy per 1 g. Proteins are not deposited in the reserve. With an excess of protein food, it is converted into fats and glycogen.
Water
Along with the exchange of organic substances in the human body, water and salt metabolism is carried out. These substances are not sources of energy and nutrients, but their importance for the body is very high. Water is part of the cells, intercellular and tissue fluid, plasma and lymph. Its total amount in the human body is 70%.
The daily water requirement of an adult is 2.5-3 liters. This need depends on the conditions and temperature of the environment. Water enters the body when drinking and as part of food.
Minerals
Minerals are substances that ensure the functioning of the nervous, cardiovascular, immune, digestive and other systems. They are necessary for human organs to provide normal life. Minerals enter the body with food.
vitamins
Vitamins are organic substances that are characterized by intense biological activity. They differ in their structure. They are not synthesized by the body or are not synthesized enough, therefore they must be supplied with food.The source of vitamins are food products of plant and animal origin.
Carbohydrates
Carbohydrates, which are part of plant products, are broken down in the human body to glucose (0.08-0.12%), which enters the bloodstream and is carried throughout the body.
When splitting 1 g of carbohydrates, 17.6 kJ of energy is released.
With an excess of carbohydrates in the body, they turn into fats.
You are seriously putting your health at risk if:
- systematically uses canned food, in which there are chemically active preservatives and, above all, E-320, E-321.
- systematically eats refined foods (“empty” carbohydrates, starch, confectionery products from high-grade flour, refined vegetable and animal oils).
- systematically uses combined and “heavy” fats (pork, beef, mutton fat) for food.
- systematically uses tonic sweet drinks or falsified mineral water(coca-cola, pepsi-cola, fanta, tonics, etc.).
- use genetically modified vegetables and fruits or their ingredients in the diet (additives in dairy products, baby food, flour products, etc.).
- systematically consume meat products (poultry, livestock) grown with food supplements of anabolic hormones or dietary supplements.
A typical lunch at a fast food restaurant will satisfy your hunger and provide you with more than half of the calories you need for a normal life. But whether it is useful, judge for yourself. By the way, Americans have now begun to sue fast food restaurants, believing that they have been deceived for many years, luring them with beautiful, but very harmful various “delights”, which are high in calories, but almost completely lack useful vitamins and minerals.
All meals in fast food restaurants are prepared using so-called trans fats. Used repeatedly heated vegetable oil, margarine. These fats increase the level of cholesterol in human blood, lead to a deterioration in metabolism, and have a harmful effect on the heart, liver and other human organs. They often increase the risk of developing cancer.
Benefits, harms and limitations
Despite the fact that fast carbohydrates are not very beneficial for the body, there are several positive characteristics of this organic compound that benefit the body.
When dialing muscle mass, as well as when burning subcutaneous fat simple carbohydrates have a positive effect on the body.
The benefit is as follows:
Insulin bursts are used to increase blood flow through muscle fibers that are in active recovery.
Acting as an anabolic hormone, through the appropriate receptors, it concentrates glycogen in muscle bundles, which contributes to their rapid recovery.
When drying the body, simple carbohydrates stop the synthesis of glycogen. Less energy value is required, which is contained in their composition.
At intense training the minimum amount of carbohydrates ensures maximum oxidation and combustion of aliphatic carboxylic acids.
Consuming large amounts daily fast carbohydrates can seriously harm your health. With such a diet endocrine system works in an enhanced mode, especially the pancreas. Another disadvantage of fast food is the high energy value of products. Someone will say that this accusation is somewhat exaggerated, since we ourselves choose a certain number of dishes and may well control the number of calories consumed with "fast food". But scientists managed to establish one important nuance - the classic fast food menu, which includes a cold carbonated drink, provokes us to overuse food. This is due to the physiological characteristics of our body. In addition, the principle of frying all dishes in a large amount of fat adds to the calorie content of the products (this is especially true for those foods that are served breaded). Swedish scientists have found that potato chips, french fries and hamburgers contain so many carcinogens that those who like to chew them are practically doomed to cancer.
After doing a series of experiments, scientists found that when carbohydrates are one of the main components of foods such as rice, potatoes and flour products- heated to a high temperature, then the process of formation of a substance called acrylamide takes place. According to the International Agency for Cancer Research, acrylamide causes gene mutations. It is also known to cause damage to the central and peripheral nervous system.
Importance of vitamins in human nutrition.
Foods are sources of vitamins
For a long time, mankind has noticed that with a long monotonous diet, in cases of exclusion of some products from the diet, various diseases quite often occurred.
At first glance, there was no root cause. However, with the accumulation of this experience, it became clear that some specific components are present in food in very small quantities, but with a great regulatory effect on metabolism.
The biochemical essence of vitamins, substances that are diverse in their chemical nature, is reduced mainly to the implementation of catalytic functions. Being part of enzymes, they catalyze the transformation of proteins, fats, carbohydrates, and individual chemical processes are catalyzed simultaneously by several interacting vitamins. At the same time, vitamins perform their functions as biocatalysts, being in the tissues of the body in relatively small quantities.
Most of the vitamins perform their active role in metabolic processes, being part of enzymes. To date, more than 100 tissue and cellular enzymes are known, which include vitamins and about the same number of various biochemical reactions that are impossible without vitamins.
Despite the fact that more than 100 years have passed since the discovery of vitamins, the issue of studying the role of the latter is still relevant.
Practical part
Target: Determine the most popular products among students, determine the composition and presence of vitamins and nutritional supplements in these products, make recommendations for students on the use of this group of products and make a list of products that replace them (if necessary).
Materials: questionnaire results, labels, food packaging with composition labeling, reference tables of vitamin groups, data on the body's daily need for calories, vitamins, micro and macro elements.
Progress
- draw up a questionnaire form on the topic “Vitamins in food products”, conduct a survey among students, summarize, draw up the results of the survey;
- analyze the chemical composition of the most popular products and compare the data with the daily requirement of the human body;
- develop recommendations for students;
- make a list of products necessary to maintain and strengthen human health;
Results of the work performed
According to a survey among 50 students, it was found that all 100% of the respondents get tired of mental and physical stress
Question "Do you eat fast food?"30 people (60%) answered daily, 15 people (30%) - several times a month, and 5 people (10%) answered that they try to eat "fast food" as little as possible.
Question “Do you know about the dangers of “fast food?”showed that the majority of the respondents (90%) are aware of the dangers of "fast food", but still continue to eat it, and 10% have never thought about it.
Questions What vitamins do you know? “Products leaders in the content of vitamins?”revealed the most popular vitamins and products among the respondents. Based on the data obtained as a result of the survey, we received 4 categories of the most vitamins. Let's study them more carefully.
Vitamin A
Vitamin A is common name immediately three bioorganic compounds belonging to the group of retinoids. That is, vitamin A is a group of four of the following chemicals: A 1 - retinol (retinol acetate), A 2 - dehydroretinol, retinoic acid, active form A 1 - retinal.
Vitamin A is fat-soluble, that is, it dissolves well in fats, and therefore easily accumulates in the human body. It is precisely because of the possibility of accumulation that fat-soluble vitamins, including A, are capable of causing an overdose with prolonged use in large quantities (more than 180 - 430 mcg per day, depending on age). An overdose, like a deficiency of vitamin A, leads to serious disruption of normal functioning. various bodies and systems, primarily the eyes and reproductive tract.
Vitamin A exists in two main forms:
1.
Vitamin A itself retinol ) contained in products of animal origin;
2. Provitamin A (carotene ) found in plant foods.
Foods rich in vitamin Acarrot , pumpkin , Bell pepper , spinach , broccoli , green onion , parsley , peaches , apricots , apples , grape , watermelon , melon - This plant sources(carotenoids); Animal sources include -fish fat And liver (especially beef), next in the row arebutter , egg yolks , cream And whole milk .
Retinol from animal products is immediately absorbed by the human body in digestive tract. And carotene (provitamin A), getting into the intestines, first turns into retinol, after which it is absorbed by the body.
Vitamin A enhances its action and is better absorbed in combination with vitamin E and the trace element zinc.
Vitamin C
Vitamin C is a water-soluble vitamin, which is also called ascorbic acid, and performs a very important features in the human body, such as ensuring the normal functioning of the immune system, participation in the processes of wound healing, the formation of red blood cells and the synthesiscollagen , as well as the absorption of iron from plant foods. In addition, ascorbic acid isantioxidant that is, it protects cells from damage by free radicals.
The richest in Vitamin B:kiwi , rose hip , red pepper , citrus, black currant , onion , tomatoes , leafy vegetables (salad , cabbage , broccoli , Brussels sprouts , cauliflower , etc.), liver , kidneys , potato .
In the human body, ascorbic acid can be present in three forms, such as:
- L-ascorbic acid - reduced form;
- Dehydroascorbic acid - oxidized form;
- Ascorbigen is a plant form.
In the form of L-ascorbic acid, the substance has the most pronounced vitamin activity. In the form of ascorbigen, the vitamin is associated with proteins, DNA nucleic acids and flavonoids. And dehydroascorbic acid is a kind of reserve, since it can be restored from this form in L-ascorbic acid or ascorbigen, and used for the needs of cells of various organs and systems.
This vitamin is unstable to temperature, as a result of which the cooking process (heat treatment, for example, boiling, stewing, frying, etc.) leads to its partial or complete destruction, depending on the duration and aggressiveness of the type of heat treatment applied to the products. Therefore, cooked foods contain much less vitamin C compared to fresh.
Vitamin C is an indispensable substance for humans, monkeys, guinea pigs and bats, since these types of living organisms cannot synthesize it on their own, as a result of which they must necessarily receive it with food in sufficient quantities. Other animals are able to synthesize ascorbic acid fromglucose , and therefore for them this substance is not indispensable.
B vitamins
B vitamins are a group of water-soluble vitamins that play an important role in cell metabolism and body improvement.
B vitamins are found in the following foods: whole grains, meat products,eggs , potatoes , pasta , white bread, brewer's yeast , nuts , green leafy vegetables, liver and many others.
Vitamin B is a whole complex of substances that are united by the presence of nitrogen in the composition of the molecule. The combination of these nitrogenous substances is known as the B vitamins, each element of which is numbered: fromIN 1 up to B20. Many of the vitamins in this group have not only serial number but also their own names.
Over time, scientists have established the exact structure of each vitamin of group B. As a result of research, it became clear that some of the substances called vitamins are not (calorific). For example, B11 completely matches the formula with the amino acidL-carnitine .
The most famous 8 elements:thiamine (B1) , riboflavin (B2) , niacin (B3) , pantothenic acid (B5) ,
Each B-vitamin has its own specific daily requirement.
Vitamin D
Vitamin D is fat soluble. Vitamin D maintains normal levels of calcium and phosphorus in the blood, both of which are essential for bone growth and strength.
Vitamin D is found in fish oil, fish (herring, mackerel, salmon, sardines in oil, tuna), egg yolks, dairy products, liver.
Daily requirement for vitamin D
Vitamin D is a colorless crystalline substance with a melting point of 120-121°C, insoluble in water (kalorizator). Let's well dissolve in all organic solvents: alcohol, fats, vegetable oils.
After getting a tan, the production of vitamin D through the skin stops. People not exposed to the sun should take vitamin D supplements.
Vitamin D regulates the exchange of calcium and phosphorus in the body, is necessary for the hardening of newly formed bone tissue and, therefore, for the proper formation of teeth and bones, especially in childhood. It takes part in the process of cell growth and development. It is an effective tool in the treatment and prevention of leukemia, cancer of the breast, ovaries, prostate, brain. Vitamin D coordinates the production of pancreatic insulin, i.e. affects blood glucose levels.
According to some reports, by enhancing the process of absorption of magnesium and calcium, vitamin D helps to restore the protective membranes surrounding the nerve, for this reason it is included in the complex treatment of multiple sclerosis.
Conclusion: Vitamins are biologically active substances that serve as the "foundation" of our functional state, because their presence determines the stability and usefulness of the course of many processes, including metabolism, enzyme production, transmission of nerve impulses, metabolic reactions, etc.
First of all, reduce, and it is better to completely exclude from your diet, products of the “fast food” category.
For a snack, instead of chips and chocolate, use fresh fruit or dried fruit. An excellent substitute for potato chips is dried apples.
If you still decide to buy fast food products, carefully study the etiquette, avoid a large number of various additives.
When it is rainy or frosty outside the window, working capacity, mental and physical activity for many it drops to a minimum. But blaming feeling unwell weather, think about it - is it really the reason for this? Indeed, under many signs of interseasonal depression, a more serious ailment can be hidden - a lack of vitamins.
Remember vitamins are a source of energy!
Conclusion
As long as a person lives, he must support his body by taking vitamins. Vitamins are special organic substances that, while not being a source of energy or building material for the body, are nevertheless necessary (in minimum quantities) for its normal functioning (and even for existence itself). They are involved in metabolism, are biological accelerators of chemical reactions occurring in the cell, increase resistance to infectious diseases. Every person wants to be healthy. Health is that wealth that cannot be bought with money or received as a gift. People themselves strengthen or destroy what is given to them by nature. One of essential elements this creative or destructive work is nourishment.
In total, about twenty true vitamins and vitamin-like compounds are currently known. Most of them are synthesized by the body itself, and partially received with food. Food is for us the best sources vitamins.
With today's intense rhythm of life, beyond mental stress, irrational nutrition and poor ecology, vitamins A, C and E are simply indispensable for health, since they are not synthesized by the body. Therefore, it is very important in the spring to provide your body with these vitamins.
Summing up our study, we were convinced that the tasks assigned to us and the purpose of our study were fully met, the hypothesis was confirmed.
Bibliography:
Remote Access Electronic Resources
Annex 1
Form of the questionnaire "Vitamins in food"
- Do you get tired from physical and mental stress?
- Do you eat "fast food"?
- How often do you eat fast food?
- What vitamins do you know?
- Products leaders in the content of vitamins?
- List the symptoms of diseases with a deficiency (that is, a lack) of a vitamin (a vitamin at the choice of the respondent)?
- Do you know the body's daily need for proteins, carbohydrates, fats and water? (if yes, please indicate quantity).
