What are proteins and carbohydrates. Fresh boletus mushrooms

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

Squirrels

Proteins are an indispensable part of food. They are used to build new cells and replace worn out ones, actively participate in the metabolism that continuously occurs in the body. It is not for nothing that nutritionists call them “proteins” - from the Greek word “proteo”, which means “in first place”, or “leading”. After all, body proteins are formed only from food proteins.

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

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

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

Rational nutrition implies a combination of animal and vegetable products, such a combination provides a balance of amino acids, promotes better metabolism. Dairy proteins are digested most quickly. Fish and meat are well absorbed (while beef is much faster than pork and lamb). Followed by bread and cereals. The proteins of wheat bread made from high-grade flour, as well as semolina dishes, are best digested.

Foods containing protein

Food products with a high content of proteins (per 100 g of product)

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

Fats

Fats are the most powerful source of energy. In addition, fatty deposits (“depot” of fat) protect the body from heat loss and bruises, and fat capsules of internal organs serve as their support and protection from mechanical damage. The deposited fat is the main source of energy in acute diseases, when appetite is reduced and food absorption is limited.

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

It is possible to meet the needs of the body only with a combination of animal and vegetable fats, since they complement each other with vital substances.

There are saturated and unsaturated fatty acids that make up fats. Saturated acids, which include stearic, palmitic, caproic, butyric acids, are easily synthesized in the body. They have a low biological value and adversely affect fat metabolism, liver function, and contribute to the development of atherosclerosis. A large amount of acids of this type are found in animal (lamb, beef) and some vegetable (primarily coconut) fats.

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

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

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

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

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

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

Carbohydrates

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

Carbohydrates are divided into simple and complex. Simple carbohydrates differ from complex carbohydrates in their chemical structure. Among them, monosaccharides (glucose, galactose, fructose) and disaccharides (sucrose, lactose and maltose) are distinguished. Simple carbohydrates are found in sugary foods such as sugar, honey, maple syrup, and the like.

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

The main suppliers of sucrose for the body are sugar, confectionery, jam, ice cream, sweet drinks, as well as some vegetables and fruits: beets, carrots, apricots, peaches, sweet plums, etc. In the intestine, sucrose is broken down into glucose and fructose. In the 70s. In the 20th century, sugar was branded as "white death". “It is worse than opium and more dangerous than a nuclear bomb,” W. Daphnia wrote in her book “Sweet Blues,” after which the persecution of sugar began. Today, the harmfulness of sugar is being questioned. The report of WHO experts for 2002 states that dietary sugars are classified only as factors that increase the risk of developing dental caries, but not cardiovascular, oncological and other mass diseases. And although sugar itself is not dangerous for humans, its excess (instead of other products) consumption reduces the nutritional value of any diet.

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

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

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

Lactose(milk sugar) found in dairy products. This carbohydrate normalizes the activity of beneficial microflora, inhibits the processes of decay in the intestines, promotes calcium absorption. With a congenital or acquired deficiency of the lactose enzyme in the intestine, its breakdown into glucose and galactose is disrupted. This leads to intolerance to dairy products. There is less lactose in fermented milk products than in whole fresh milk, because. fermentation from lactose produces lactic acid.

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

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

Cellulose is a complex carbohydrate. The human body does not digest fiber, but it increases intestinal motility and is therefore necessary for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber also removes toxins, preventing contamination of the body with harmful substances. Fiber is present in many vegetables, fruits, wheat bran.

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

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

Hemicellulose- cell wall polysaccharide capable of retaining water. Most hemicellulose is present in grain products.

Foods containing carbohydrates

Food products with a high content of carbohydrates (per 100 g of product)

When calculating the amount of carbohydrates in the diet, one should avoid their excess consumption, which can lead to obesity. Daily and excessive consumption of sugar (foods with a high sugar content) contributes to the manifestation of latent diabetes mellitus.

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

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

Fundamentals of rational nutrition

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

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

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

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

Under these conditions, food intake corresponds to energy expenditure, body weight does not change, and the person feels great.

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of certain amounts of proteins, fats and carbohydrates, but not everyone can immediately determine what foods contain those proteins, fats and carbohydrates, And how much should they be used? To systematize all your knowledge that you already own to some extent, I will highlight a few key aspects and call foods containing proteins, fats and carbohydrates in large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be the richest in the useful substance in the category in which this product is located. I will also highlight good foods containing proteins, fats and carbohydrates and bad when we talk about proper and balanced nutrition. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total caloric content of your diet if you are not losing weight, but keeping your weight normal, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods should be present in your diet. But there is one BUT...

While carbohydrates do a good job of providing you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to use it correctly, namely: at certain times of the day, in certain quantities and certain foods. Too many restrictions, you say. But it won’t work out differently with carbohydrates, since the neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in poor health, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is better to consume in the morning (before 2 pm).

In certain amounts means: consume at least 30% and no more than 50% of carbohydrates from the total calorie intake of your diet.

And I present a list of certain products below. It lists some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause a sharp increase in blood sugar and the release of the hormone insulin, which is the main “fat store” in the body.

Below I give examples of "good" complex carbohydrates that should dominate your daily menu, and "bad" fast carbohydrates, which you should avoid altogether if possible, or at least not eat often.

With carbohydrates, we sort of figured it out. The most important thing you need to remember:

1. Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total calorie intake.
2. Your menu should be dominated by foods containing complex carbohydrates(cereals, wholemeal bread, durum wheat pasta, etc.)
3. Minimize consumption of "bad" carbohydrates and foods containing fast carbohydrates(certain fruits, sugary drinks and juices, instant cereals, sugar, etc.)
4. Eat carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight is normal, and 45-50% if you are in the process of losing weight or .

In this table, you can find products that have a high protein content per 100 g.

Foods containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both kinds. But you should know that animal proteins are complete, they have a high degree of absorption and a rich amino acid composition. Whereas plant proteins, on the contrary, are not fully absorbed by our body and have a poor amino acid composition.

Below are products containing animal and vegetable protein.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is if you have heavy workouts with iron and your goal is to gain weight. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver and kidneys, overloading them with its decay products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the whole organism. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating a beautiful body with relief muscles, but only if you adhere to the following rules:

1. Eat proteins, both animal and vegetable, but give more preference protein containing foods animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
2. Eat the right amount of protein based on your training, weight and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
3. Evening meal should be more protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Internal fat, along with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the intake of nutrients in the body is reduced or not supplied at all;

- fats help our blood vessels to remain elastic, and nutrients can easily flow through them to all cells and tissues of our body;

- fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Foods containing fats must be present in your daily diet.

The average amount of fat needed by a person is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for losing weight and for not losing weight.

Foods containing fats

Speaking of fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below list of foods containing good and bad fats.

So, to sum up with fats:

1. Foods containing fats possible and even necessary! As a percentage of fat, 20-30% should enter our body, in grams - about 1 g per 1 kg (when losing weight, it can be reduced to 0.8 g).
2. Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of marine fish).
3. Try to avoid eating fatty foods in the evening.

Well, we figured it out what foods contain proteins, fats and carbohydrates and in what quantities. Now you know what foods containing carbohydrates, it is better to use in the morning; foods containing protein, important for the growth and recovery of your muscles; a foods containing fat, are responsible for the normal condition of nails, hair and skin. All this must not be forgotten and taken into account when compiling your menu for the day.

Your coach, Janelia Skrypnyk, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

But not all proteins, fats and carbohydrates are healthy. This article explains what proteins, fats and carbohydrates must be included in your daily menu, and which proteins, fats and carbohydrates on the contrary, are harmful. And also about which foods are sources of 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 up of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.

Proteins are built from amino acids. Most amino acids can be synthesized by the body on its own. But there are several amino acids that the human body cannot synthesize. These are the so-called essential amino acids. We must get them from food.

• What causes a deficiency or absence of essential amino acids?
• What foods contain essential amino acids?

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

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

You can get all the necessary amino acids both from and from. There is a myth about the "inferiority" of vegetable protein. In fact, by combining grains and legumes (in a ratio of approximately 1:1), you can completely provide yourself with all the amino acids.

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

It is not necessary to consume grains and legumes at the same meal. But sometimes it is convenient and tasty. Here is an example of a dish containing a complete vegetable protein from rice and lentils:

Protein: a dish of rice and lentils.Photo: Reuven Eilat.

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

animal protein

Benefits of Animal Protein Sources:

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

Cons of animal protein sources:

vegetable protein

Benefits of Plant-Based Protein Sources:

Cons of plant-based protein sources:

Fats

Fats are an essential element of a balanced diet. Their functions in the body are varied:

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

Vegetable fats

Vegetable fats consist mainly of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the removal of cholesterol from the body (thus preventing atherosclerosis). These fats are easily digested and absorbed. Also, vegetable fats promote bile secretion and enhance intestinal motility.

Although fats are high in calories (approximately 900 calories per 100 grams), it is not recommended to exclude them from your menu even during a diet. Moreover, in the "fat depot" we deposit not so much the fat contained in food as the one that is formed in the body from. The lack of unsaturated fatty acids in the daily diet adversely affects health. First of all, it affects the condition of the skin.

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

Important! Everything said about the benefits of vegetable fats refers to unprocessed vegetable fats. These do not include vegetable fats found in foods such as margarine. Or the oil used to cook french fries - the process of frying produces carcinogens. And from vegetable oils it is better to choose cold-pressed oils.

Animal fats

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

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

• Animal fat is one of the main factors causing cardiovascular disease.
• 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 with food. But with fats, everything is easier than with: essential fats are Omega 3. Omer 3 is found in wheat germ oil, walnut oil (you can get it in a hidden form - just walnuts), linseed oil (it should be borne in mind that linseed oil contains phytoestrogens, which is not good for everyone) and fish oil (hidden source - oily fish).

Carbohydrates

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

The role of carbohydrates in the body:

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

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

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

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

Proteins (they are also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Getting into the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.

Modern dietetics has adopted the ability of these macromolecular compounds to be digested instantly and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate the growth of muscle mass during sports. They deserve close attention.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in the loss of extra pounds. The mechanism of weight loss in this case has long been scientifically proven:

• there is an effective cleansing of the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
• strengthening the heart and blood vessels by lowering blood sugar;
• normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
• control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
• maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and there is no loss of nutrients;
• improving metabolism, which is necessary for weight loss;
• decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.

In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.

If you want to know more exactly what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.

A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.

Kinds

Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

• Animals

Protein products of animal origin are fast-digesting, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.

• vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.

Approximate lists of protein products of these two groups will present you with the following table:

For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of products for weight loss, you need to consider the following factors:

• not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
• their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym in order to use the 319 Kcal that it contains.

Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.

Meat, offal, egg

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein just rolls over and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.

• Eggs

Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• low-fat kefir

The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial properties of this protein product formed the basis of the kefir diet (as an example,).

• Cottage cheese

A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.

• natural yogurt

For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating, as it contains protein, which is much better absorbed by the body. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

• Meat

First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.

• Legumes

These are vegetable protein products that are able to maintain normal muscle mass even in the process of rapid weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.

• Protein Powder / Shake

Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.

Dish recipes

We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such a variety, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid foods improve weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.

• spinach soup

Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.

• Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter of cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.

• Soup with meatballs

Prepare chicken broth. Make minced chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 grams of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Main dishes

Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.

• Chicken in kefir

Cut 100 g of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.

• Scrambled eggs

Crack 5 eggs into a plastic container. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.

• Baked fish

Pour salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.

• Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.

• Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rule, indulgences so that the diet does not seem completely debilitating.

But pure fats and carbohydrates are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.

To lose weight with protein foods, you need to know how to use them correctly. A few useful tips will allow you to reduce your weight by an impressive figure.

1. Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
2. During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
3. Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
4. Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
6. To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
7. Dinner must be no later than 19.00.
8. If you go in for sports during weight loss on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.

It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.

Food provides the human body with the energy it needs to function properly. And it is thanks to regular nutrition and the complex physico-chemical reactions produced by it (which is popularly called metabolism or metabolism) that life is maintained. Food contains many nutrients, without which any growth, development and functioning of the body would be impossible. We will talk about these nutrients in the second lesson.

Below we will consider:

We will also explain what the value of each of the substances is.

Squirrels

Proteins are the main building material for the body and the basis of its cells and tissues. Approximately 20% of them are the human body and more than 50% - cells. The body cannot store proteins in the tissues "for later", which is why it is required that they come from food daily.

Proteins contain essential amino acids that are not synthesized in the human body - these are arginine, histidine, threonine, phenylalanine, valine, isoleucine, leucine, methionine, lysine and tryptophan. Proteins can have different biological value, which depends on how much and what amino acids they contain, what is the ratio of essential and non-essential amino acids, and what is their digestibility in the gastrointestinal tract.

As a rule, proteins of animal origin have a greater biological value. For example, eggs, liver, meat and milk can boast the optimal ratio of essential acids. And they are digested by 97.%, while vegetable proteins are digested only by 83-85%. plant products contain a large amount of non-digestible (ballast) substances.

Plant foods are mostly low in protein and deficient in methionine, lysine, and tryptophan. Only legumes (for example, soybeans, beans and peas) stand out for their high protein content (from 24% to 45%). 20% protein is present in nuts and sunflower seeds. According to the composition of amino acids, rye, rice and soy proteins are close to animal proteins.

The body's need for protein is determined by a person's age, gender, nature of work, national nutritional habits and climatic conditions in which he lives. Usually, adults who are not engaged in active physical work should take protein per day at the rate of just under 1 g per 1 kg of body weight. Food protein should provide 1/6 share in weight terms and 10-13% of the total energy needs of the body, and 55% of the recommended protein intake should be of animal origin. If a child or adult is engaged in physical labor, his need for protein increases.

Fats

Dietary fats are esters of higher fatty acids and glycerol. Fatty acid esters have an even number of carbon atoms, and fatty acids themselves are divided into two large groups - saturated and unsaturated fats. The first are rich in solid animal fats (there can be up to 50% of the total mass), and the second - liquid oils and seafood (in many oils, for example, in olive, linseed, corn and sunflower oils, unsaturated fats can be up to 90%). In the human body, the normal content of fats is 10-20%, however, in cases of violations of fat metabolism, this figure can increase up to 50%.

Fats and fat-like substances make up cell membranes and sheaths of nerve fibers, take part in the synthesis of vitamins, hormones and bile acids. Fat deposits, in turn, are considered the energy reserve of the body. The energy value of fats is more than 2 times higher than the value of carbohydrates and proteins. When 1 g of fat is oxidized, 9 kcal of energy is released.

Adults should consume from 80 to 100 g of fat per day, which provides up to 35% of the total energy value of the diet. Linoleic and linolenic fatty acids are essential (not synthesized in the body), and must be supplied with food. They are found in the fat of a number of fish and marine mammals, nuts and vegetable oils. Together with other higher unsaturated fatty acids, they prevent the development of atherosclerosis and make the body more resistant to infectious diseases.

As for the nutritional value of fats, it is due to the presence of essential fatty acids, the presence of vitamins A, E and D, their absorption and digestibility. The maximum biological value is inherent in fats with linoleic and other higher unsaturated acids. How well fat is absorbed depends on its melting point: if it is below body temperature, then fats are absorbed by 97-98%, and if the melting point is 50-60 ° C, then they will be absorbed only by 70-80%.

Fat-like substances, such as fat-soluble vitamins, phospholipids, and sterols, also enter the body with food. Of the sterols, the best known is cholesterol, which is found in animal products. But even in the body it can be synthesized by intermediate products of the metabolism of fats and carbohydrates.

Cholesterol is a source of hormones and bile acids, plus a precursor to vitamin D3. Getting into the blood and bile, cholesterol remains in them as a colloidal solution, formed due to interaction with phosphatides, unsaturated fatty acids and proteins. When the metabolism of these substances is disturbed (or there is a deficiency), cholesterol turns into small crystals that settle on the walls of blood vessels and bile ducts, which is why atherosclerosis develops and gallstones form.

Carbohydrates

In foods, carbohydrates are found in the form of glucose and fructose (monosaccharides), lactose and sucrose (oligosaccharides), pectins, fiber, glycogen and starch (polysaccharides). Carbohydrates are the main source of energy for humans: when only 1 g of carbohydrates are oxidized, 4 kcal are released.

For a person who is not engaged in physical work, the average need for carbohydrates is 400-500 g per day, 2/3 of the daily diet in weight terms and 60% in caloric terms. If a person is actively working physically, the norm becomes larger.

When choosing food, it is best to opt for polysaccharides, i.e. on products containing pectin, glycogen, starch, etc., and, if possible, avoid oligo-monosaccharides - products containing lactose, fructose, glucose, sucrose, etc. Polysaccharides are digested more slowly, and the dynamics of glucose concentration (the end product of digestion) in body fluids is much more favorable for subsequent metabolism. It is also important that polysaccharides are not sweet in taste, which is why the likelihood of their increased consumption is reduced.

The disaccharide lactose can be found in abundance in milk and dairy products. But plants are rightfully considered the main supplier of carbohydrates to the body, because. their percentage in them is 80-90% of the dry mass. Plant foods also contain many indigestible and indigestible cellulose-type polysaccharides. You need to know that due to coarse-fiber non-digestible food, intestinal motility is stimulated, a number of catabolites (even toxic ones) located in the large intestine are absorbed, cholesterol is excreted, and beneficial intestinal bacteria are supplied with nutrients. On average, an adult should take 25 grams of carbohydrates per day.

vitamins

Vitamins are indispensable food substances (nutrients) of organic origin and a wide variety of chemical structures. They are needed for proper metabolism in the human body. Their daily rate is usually measured in mg (milligram) and mcg (micrograms), and it depends, as before, on the age of the person, his gender, nature of work and state of health.

Vitamins are water-soluble (B vitamins and vitamin C) and fat-soluble (vitamins A, D, E, K):

• Almost all of the B vitamins are found in egg whites, yeast, liver, legumes, and the outer parts of grains.
• Vitamin C (ascorbic acid) is found in the green parts of plants, berries, vegetables, citrus and other fruits, in particular, in acidic ones, as well as in the kidneys and liver.
• Vitamin A is rich only in animal products - cheeses, sturgeon caviar, cod liver, livestock liver, butter. Plus, it is synthesized in the body through provitamin A (carotene), found in orange-colored fruits, berries and vegetables.
• Sources of vitamin D are cod liver oil, fish roe, milk fats and liver. The synthesis of this vitamin occurs due to exposure to ultraviolet radiation.
• Vitamin E is found in green leafy vegetables, egg yolks and vegetable oils.
• Vitamin K is supplied by the liver, potatoes, tomatoes and leafy vegetables.

Fresh vegetables retain vitamins best, so it is recommended to eat them as often as possible. If they are stewed and boiled, the content of vitamins will decrease. And if you make a sourdough or quick-freeze vegetables, vitamins will be stored in vegetables for a long time.

The value of vitamins for humans is very high. It is expressed in the fact that vitamins serve as a component that is needed for the proper functioning of enzymes; they take part in metabolic processes, help the body grow and develop, strengthen the immune system. With a lack of vitamins, the mechanisms of the nervous system and visual apparatus are disrupted, skin problems, beriberi and hypovitaminosis appear, the immune status weakens, etc. It must be remembered that the most deficient (especially during periods of winter and early spring) vitamins are vitamins A, B1, B2 and C.

Minerals

Mineral substances are components of tissues and organs, which is the reason for their huge role in the physicochemical processes occurring in the body. Some minerals are contained in cells, while others are found in tissue fluid, lymph and blood (in which minerals are in suspension in the form of ions).

Sulfur, chlorine, phosphorus, potassium, magnesium and calcium are considered the most significant for the functioning of the body. These elements help the body build tissues and cells, and also provide the functions of the central nervous system, muscles and heart. In addition, they neutralize harmful acids - metabolic products.

Calcium is a building material for bone tissue, and it is especially necessary for children whose skeleton is at the stage of formation. Calcium enters the body with vegetables, fruits and dairy products.

Phosphorus is no less important, because. also participates in the structure of bones, and more than half of all available phosphorus is in the bones. If there is enough phosphorus in the body, there will always be a normal carbohydrate metabolism and a strong nervous system. Phosphorus is found in legumes, grains, fish, milk and meat.

Naturally, the body needs magnesium, bromine, iodine, zinc, cobalt, fluorine and other trace elements (we will talk more about them, as well as about vitamins in the next lesson), which are contained in food products in minimal amounts (less than 1 mg per 1% ). Many enzymes, hormones, vitamins consist of them; they most directly affect the development of the body and metabolism.

Deficiency of any trace element in the body causes specific diseases, such as tooth decay (lack of fluorine), severe anemia (lack of copper or cobalt), endemic goiter (lack of iodine) and others. Particular attention should be paid to ensuring that the children's body is supplied with minerals. If up to 2 months they are enough with mother's milk, then on the 3rd month you need to add them to the juices of vegetables, fruits and berries. Starting from the 5th month, it is necessary to supply complementary foods with minerals (oatmeal and buckwheat porridge, meat, eggs, fruits and vegetables).

Water

Water and minerals dissolved in it serve as the basis of the internal environment of the body - this is the main part of the tissue fluid, lymph and plasma. Not a single vital process occurring in the body (especially thermoregulatory and enzymatic processes) is impossible without a sufficient amount of water.

Water exchange is affected by parameters such as humidity and ambient temperature, dietary habits, and even behavior and clothing. An adult should provide his body with about 2-3 liters of fluid. Men are recommended to drink about 3 liters, and women - about 2.3 liters, and more than half of this amount should be clean drinking water.

Calculation of energy costs

To maintain each process occurring in the body, a certain amount of energy is spent, provided by food intake. Energy intake and expenditure are expressed in heat units called calories. A kilocalorie is equal to the amount of heat needed to raise the temperature of 1 liter of water by 1°.

The average indicators of combustion of substances contained in food are as follows:

• 1 g of proteins = 4.1 kcal
• 1 g fat = 9.3 kcal
• 1 g of carbohydrates = 4.1 kcal

Energy for basic energy metabolism is the minimum number of calories that is needed to meet the needs of the body in a state of nervous and muscular rest. If a person works mentally or physically, energy metabolism increases, and the amount of nutrients he needs increases.

When the human body is in extreme conditions, for example, if he is starving, the necessary energy can come from internal structures and reserves (this process is called endogenous nutrition). A person's need for energy, based on daily energy consumption, is from 1700 to 5000 kcal (sometimes more). This indicator depends on the gender of the person, his age, lifestyle and characteristics of work.

As we already know, fats, carbohydrates, proteins (proteins), minerals and vitamins stand out among the nutrients in food. In terms of calories, the daily diet should correspond to everyday energy consumption, and metabolism and energy consumption at home and at work should be taken into account. The approximate value of the daily calorie content, if the minimum daily physical activity is performed, is calculated by multiplying the normal weight (in kg) by 30 cal for women and 33 cal for men. Proteins, fats and carbohydrates should be related as 1:1:4. In addition, the quality of the diet also plays a role, which depends on the tastes, habits and amount of excess body weight of each individual person.

In most cases, nutritionists recommend using standard calorie diets (they provide the body with 2200-2700 kcal). But the diet should include different foods - both in terms of calories and quality. Always be aware of the "empty" calories found in bread, pasta made with refined white flour, white sugar, cookies, cakes and other sweets, sugary soft drinks, and liquor.

Each person must choose for himself a diet that will provide him with the necessary amount of energy. It is important to ensure that the body receives as little harmful substances and "empty" calories as possible, as well as track your body weight. People who are obese or, conversely, excessively thin, should contact specialists who will help you choose the right diet for every day.

To correctly determine the food, as well as to know how many calories are in a particular product, it is customary to use special tables. Below you will find three such tables - for soft drinks, spirits and the most common foods.

Using the tables is as easy as shelling pears - all drinks and products are grouped and arranged in alphabetical order. Opposite each drink or product there are columns that indicate the content of the necessary substances and the number of calories (based on 100 g of a particular product). Based on these tables, it is very convenient to make your own diet.

Table 1 (Soft drinks)

TITLE	PROTEINS	FATS	CARBOHYDRATES	KKAL
apricot juice
Pineapple juice
Orange juice
Grape juice
Cherry juice
Pomegranate juice
cocoa with milk
Bread kvass
Coffee with milk
Lemon juice
carrot juice
Peach juice
Non-alcoholic beer
Green tea
Black tea without sugar
Black tea with lemon and sugar (2 tsp)
Black tea with condensed milk (2 tsp)
Energy drink
Apple juice

Table 2 (Alcohol)

TITLE	PROTEINS	FATS	CARBOHYDRATES	KKAL
Wine dry
Semi-dry wine
Dessert wine
Wine semi-sweet
Table wine
Dark beer
Port wine
Champagne

Table 3 (Food)

TITLE	PROTEINS	FATS	CARBOHYDRATES	KKAL
apricots
Quince
cherry plum
A pineapple
Orange
Peanut
watermelons
eggplant
Bananas
Mutton
Bagels
beans
Cowberry
Brynza
Swede
Gobies
Wafers with fat fillings
Wafers with fruit fillings
Ham
Grape
Cherry
Cherry
beef udder
Hercules
Beef
Beef stew
Blueberry
Pink salmon
Peas shelled
Whole peas
Green peas
Pomegranate
Grapefruit
Walnut
Fresh porcini mushrooms
Dried white mushrooms
Fresh boletus mushrooms
fresh boletus mushrooms
Fresh russula mushrooms
Raw smoked brisket
Pear
Pear
Goose
Dragee fruit
Blackberry
Animal fat, rendered
Tourist breakfast (beef)
Tourist breakfast (pork)
Green beans (pod)
Zephyr
Raisin
Caviar caviar granular
Breakthrough bream caviar
Pollock caviar punched
Sturgeon caviar granular
Sturgeon caviar
Turkey
figs
Iris
Yogurt natural (1.5% fat)
Zucchini
Squid
Flounder
White cabbage
Cauliflower
Caramel
carp
Carp
Potato
Keta
Kefir fat
Kefir low fat
Dogwood
Strawberry wild-strawberry
Cranberry
Sausage boiled Doktorskaya
Boiled sausage
Milk boiled sausage
Sausage boiled Separate
Veal boiled sausage
Sausage boiled-smoked Amateur
Sausage boiled-smoked Servelat
Semi-smoked sausage Krakowska
Semi-smoked Minsk sausage
Semi-smoked sausage Poltava
Semi-smoked sausage Ukrainian
Raw-smoked sausage Lyubitelskaya
Raw-smoked Moscow sausage
sausage mince
horsemeat
Chocolate candies
Raw smoked loin
Smelt
Crab
Shrimps
Rabbit
Buckwheat
Corn grits
Semolina
oatmeal
Pearl barley
Wheat groats
Barley groats
Gooseberry
Dried apricots
chickens
Icy
Lemon
Green onion (feather)
Leek
Onion
Mayonnaise
Pasta
Makrurus
Raspberry
Mandarin
Margarine sandwich
Milk margarine
Marmalade
Vegetable oil
Butter
Ghee butter
Curd mass
Almond
Lamprey
Pollock
Beef brains
capelin
Milk
Milk acidophilus
Condensed milk
Condensed milk with sugar
Whole milk powder
Carrot
Cloudberry
sea ​​kale
Wheat flour 1 grade
Wheat flour 2 grades
Wheat flour of the highest grade
Rye flour
Navaga
Burbot
Notothenia marble
Sea ​​buckthorn
cucumbers
sea ​​bass
river perch
Olives
Sturgeon
Halibut
Paste
Sweet green pepper
red sweet pepper
Peaches
Peaches
Parsley (greens)
Parsley (root)
Lamb liver
beef liver
Pork liver
Cod liver
Biscuit cake with fruit filling
Puff pastry with cream
Puff pastry with fruit filling
Tomatoes (tomatoes)
Lamb kidneys
Beef kidneys
Pork kidneys
Millet
curdled milk
Gingerbread
Blue whiting
whole wheat
Millet
Rhubarb
Radish
radish
Turnip
Rye
saber fish
Rybets Caspian
Rowan red
Rowan chokeberry
Ryazhenka
Carp
saury
herring
Salad
Beef sausages
Pork sausages
Sugar
Beet
Pork fat
Lean pork
Pork skinny
Pork stew
Sweet pastries
Herring
Salmon
sunflower seed
Lamb heart
beef heart
Pig's heart
Mackerel
garden plum
Cream 10% fat
Cream 20% fat
Sour cream 10% fat
Sour cream 20% fat
White currant
Red currants
Black currant
Dairy sausages
Sausages Russian
Sausages Pork
Horse mackerel
Sterlet
Zander
Wheat crackers
Cream crackers
Dry protein
Dry yolk
Drying
Dutch cheese
Processed cheese
Poshekhonskiy cheese
Russian cheese
Swiss cheese
curd curds
Fat cottage cheese
Low-fat cottage cheese
Fat-free cottage cheese
Bold cottage cheese
Fat veal
Skinny veal
Oatmeal
Sponge cake with fruit filling
Cake almond
Trepang
Cod
Tuna
coal fish
Acne
sea ​​eel
Dried apricots
duckling
Beans
Dates
Hazelnut
Sunflower halva
Halva tahini
Wheat bread from 1 grade flour
Rye bread
Coarse rye bread
Horseradish
Persimmon
chickens
Cheremsha
Sweet cherry
Blueberry
Prunes
Garlic
Lentils
Mulberry
Rosehip fresh
Dried rosehip
milk chocolate
Dark chocolate
pork fat
Spinach
Sorrel
Pike
Apples
Apples
beef tongue
Pork tongue
Egg powder
Chicken egg
quail egg

In the next lesson, we will dwell on trace elements and vitamins in more detail, find out how much a person needs them, and from what foods they can be obtained, and also give some very useful tables.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.