First of all, you should remember the fact that the basis of proper nutrition are foods high in protein, carbohydrates and fats. They are called the triad of vital nutrients. Without them, the life of the organism is impossible.

The role of proteins in our life

An indispensable part of our food is proteins. They go to build new cells, and the cells that replace the worn out ones take an active part in the metabolism that goes on continuously in our body. Scientists called them "proteins" for a reason - after the Greek god Proteus, who constantly changed his shape. The protein molecule is also prone to metamorphoses. Body proteins can only be formed from food proteins.

The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.

Eating plant and animal foods, a person receives protein. I must say that the proteins of food are significantly different from the proteins from which the human body is built.

Proteins are broken down into amino acids during digestion. They are absorbed and the body uses them to make its own protein. There are 22 types of the most important amino acids. Eight of them are named irreplaceable. They are called so because the body cannot synthesize them on its own, and we get them only with food. The remaining 14 amino acids are considered non-essential.

Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives a complete set of proteins it needs. There are no such unique products in the surrounding world that would match the proteins of the Homo sapiens organism in terms of their amino acid composition. To build them, both animal protein products and plant products must be included in the diet. Please note that animal proteins should be on the menu at least 1/3. In the daily diet of a healthy adult, the average protein intake should be 100-120 g, and when people perform heavy physical work, the rate increases to 150-160 g.

The term "rational nutrition" refers to a combination of plant-based animal products. This combination will provide a balanced set of amino acids, contributing to a better metabolism.

Proteins derived from dairy products are the fastest digested. Meat and fish are digested a little slower (beef is much faster than pork and lamb meat). Next come cereals and bread. Well digests the stomach proteins of wheat baking from white flour (highest grades), and dishes made from semolina.

Foods high in protein

High protein foods (per 100 g of product)

You should never forget that with an excess of protein in the diet, you can greatly overload the liver and kidneys with protein breakdown products. Excessive consumption of proteins leads to putrefactive processes in the intestines. The products of nitrogen metabolism also accumulate in the acid side. It should, of course, limit the intake of proteins to those people who suffer from gout, have liver and kidney diseases.

Fats are considered the most powerful, solid source of energy. Another useful side: the "depot" of fat, or fat deposits, are designed to protect the body from heat loss and tissue bruises, and for internal organs, fat capsules serve as a support and protect against mechanical damage. Accumulated fat is the main source of energy for the body in the event of acute illness, when appetite is reduced and food absorption is limited, or in case of starvation.

For us, sources of fat are vegetable oils and animal fats, as well as oily fish, meat, egg yolk, and dairy products.

Fats consist of saturated and so-called unsaturated fatty acids, fat-soluble vitamins E, A, B, lecithin and a number of other substances necessary for the functioning of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.

Adipose tissue is a powerful reserve of energy material. In addition, in the presence of fats, the taste of food improves and a feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but are not completely replaced by them.

It is possible to meet the body's needs for fats only by combining animal and vegetable fats, since they complement each other with vital substances for us.

Fatty acids, which are part of fats, distinguish between saturated and unsaturated. Saturated acids can easily be synthesized in the body. These include stearic, palmitic, caproic, butyric acids. They have a low biological value and negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis. Acids of this type are found in large quantities in animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).

Unsaturated fatty acids take a very active part in cholesterol and fat metabolism. These compounds are biologically active. They help increase elasticity and reduce the permeability of blood vessels, prevent the formation of blood clots. Such acids, primarily polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body - they enter there with food. This type of acid contains fish oil, pork fat, olive, sunflower and corn oil.

In addition to fatty acids, fats contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, and form cell membranes. Cholesterol is the best known of the stearins. It is found in large quantities in animal products. A large amount of cholesterol in the body leads to undesirable changes in the state of blood vessels, contributes to the early development of atherosclerosis. For this reason, doctors recommend limiting the diet to foods that are high in cholesterol (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enrich the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream). defatted).

For adults, the daily fat intake ranges from 100 g for light work and up to 150 g for hard physical work, especially in the cold. On average, the diet of fat per day should be 60-70% animal fats, and 30-40% vegetable fats.

Foods high in fat

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

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

When consuming fats, one should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium. To ensure proper fat metabolism, it is necessary to supply vitamins to the body in sufficient quantities. Abundantly consuming foods high in fat, you inhibit the secretion of gastric juice, delay the removal of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and assimilation of food. Excessive consumption of fat leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.

Foods high in carbohydrates

Purpose of carbohydrates- serve for the human body as its main source of energy, help the work of our muscles. They are needed for the normal process of metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation of certain hormones, enzymes, secretions of salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult, the average norm of carbohydrates is 400-500 g.

Carbohydrates are divided into two groups - simple and complex. The chemical structure is different from complex simple carbohydrates. Differ among them are monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. These are sugar, honey, maple syrup, etc.

Polysaccharides are called complex carbohydrates. Their source is plant foods - cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. Polysaccharides form the basis of dietary fiber, which is why their role in nutrition is so important.

For the body, the main suppliers of sucrose are sugar, candied fruit, jam, confectionery, sweets, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.

Sucrose, when it enters the intestine, is broken down into fructose and glucose. Sugar was called "white death" in the 70s. the last century. In her book "Sweet Blues", W. Daphne wrote: "It is more harmful than opium and more dangerous than a nuclear bomb." After that, the persecution of sugar began. Nowadays, the dangers of sugar are being questioned. WHO experts in their 2002 report said that dietary sugars are only among the factors that increase the risk of developing dental caries, but it does not affect cardiovascular, oncological and other mass diseases. Sugar itself does not pose a danger to humans, but its excess consumption (instead of healthy foods) leads to a decrease in the nutritional value of any diet.

Glucose (dextrose)- is called the main supplier of energy for the brain, muscle cells and red blood cells - erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, the brain consumes about 100 g of glucose, striated muscles - 35 g, red blood cells - 30 g. For the formation of glycogen we need in the liver, glucose is also necessary. Interestingly, it is involved in the regulation of appetite. In the blood, the content of glucose decreases, this signals the need for the body to eat.

Glycogen is classified as an animal carbohydrate. It is a polymer of glucose, a polysaccharide, similar to starch. The body should contain about 500 g of glycogen. Food sources of glycogen are meat and liver of animals and birds, fish, and seafood.

Fructose (levulose) The sweetest of all natural sugars. For its assimilation, the hormone insulin is almost not required, this quality allows it to be used by patients with diabetes mellitus, but also in a very limited amount.

Lactose (milk sugar) contain dairy products. This carbohydrate normalizes the activity of microflora useful for us, suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency in the intestine of the lactose enzyme, the process of its breakdown into galactose and glucose is disrupted. This leads to intolerance to dairy products. Fermented milk products contain less lactose than whole fresh milk, because. During fermentation, lactose is converted to lactic acid.

Maltose is called malt sugar. It is an intermediate product formed during the breakdown of starch by germinated grain enzymes and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose contains honey, malt extract, beer.

About 85% of all carbohydrates in the human diet is starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down into glucose. You need to know that the starch from semolina and rice is able to be digested faster and easier than that obtained from barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. in its natural form, subjected to heat treatment.

Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is found in bran, they are contained in wholemeal flour and bread from it, cereals with shells, nuts and legumes.

fiber- a complex carbohydrate, the human body is not able to digest. It enhances intestinal peristalsis, and for this reason it is necessary for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. There is fiber in wheat bran and in many types of vegetables and fruits.

Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large number of pectins contain plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because putrefactive processes are reduced in their presence in the intestines, and they are also needed for the healing of the intestinal mucosa.

Polysaccharide inulin- fructose polymer. A lot of inulin contains Jerusalem artichoke, artichokes and chicory.

Hemicellulose is the polysaccharide of the cell wall. It is able to hold water. Cereal products contain the most hemicellulose.

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

When calculating the amount of carbohydrates in your diet, try to avoid their excess consumption, this can lead to obesity. And if you consume sugar every day and excessively (or dishes with a high content of it), you can provoke the manifestation of latent diabetes mellitus.

You need to know that this disease is not caused by sugar. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the work of the pancreas, depleting the cells that produce insulin. And without it you can not do with the absorption of glucose.

But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people who are on a diet should consume at least 100 g of carbohydrates in their daily diet. If a lack of carbohydrates is created in the body, the metabolism of fats and proteins is disturbed. Harmful products of incomplete oxidation of certain amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling in the hands, nausea, sweating. To return to good health, you need to quickly give a person a cup of sweet tea or a piece of sugar, candy.

Fundamentals of rational nutrition

The goal of a balanced, rational diet is to provide complete nutrition that meets the physiological needs of the body.

If we take the ratio of proteins with fats and carbohydrates, the ratio of 1: 1: 4 (or 5) was recognized as the most optimal. What does this mean? The daily diet of a healthy working person should contain approximately 100 g of protein (of which 65 from animal products), the same amount of fat (of which at least 30 g from plant products) and 400-500 g of carbohydrates.

In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the consumption of mineral elements (in accordance with the physiological norm). It is also necessary to provide for vitamins (moreover, ascorbic acid with B vitamins is twice the norm: vitamin C - 100 mg plus 4-5 mg of B vitamins).

To achieve this goal, include side dishes and salads from fresh vegetables, a yeast drink, freshly squeezed juices, fruits and berries, bran, and rosehip decoctions in the menu. Table salt can be consumed in the usual amount (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 - 2 liters.

If these conditions are met, food intake will correspond to energy expenditure. Accordingly, body weight will not change, and you will feel great.

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 patterns 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), pectin, 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 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, refined pasta, 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
Garnet
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
Raspberries
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
Cherries
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.

Bread, potatoes, pasta

Squirrels- an indispensable part of food. They are used to build new cells and replace worn out ones, they are actively involved in metabolism. Nutritionists call them "proteins" - from the Greek word "proteo", which means "in first place." Body proteins are formed only from food proteins. If you don't eat enough protein, your skin will deteriorate and your nervous system will suffer.

The main sources of animal protein are meat, fish, cottage cheese, eggs - these are the main ones. Plant foods also contain proteins, especially legumes and nuts. A healthy diet involves a combination of animal and plant foods.

Dairy proteins are digested the fastest. Fish and meat are well digested (while beef is much faster than pork and lamb). The average protein intake in the daily diet of an adult is 100-120 g.

Fats- the most powerful source of energy, that is, calories we do not need. Sources of fat are 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 intestines of minerals and fat-soluble vitamins. 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. The daily norm for an adult is from 100 to 150 g. On average, the daily diet of fat should be 60-70% from animal fat and 30-40% from vegetable fat.

Carbohydrates- serve as the main source of energy for the body. 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. If the diet is followed, they should be at least 100 g in the daily diet. With a lack of carbohydrates in the body, the metabolism of fats and proteins is disturbed, the mood deteriorates.

Cellulose It is one of the complex carbohydrates. 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.

Vitamins are a group of organic compounds needed in very small amounts to maintain good health. Vitamins are involved in many processes at the cellular level, for example, in the growth and regeneration of tissues and organs, metabolism, the functioning of the immune, nervous, circulatory and hormonal systems.

There are two groups of vitamins: fat-soluble (vitamins A, D, E and K) and water-soluble (C - ascorbic acid, and B vitamins). A lack of one vitamin or another can cause beriberi, a disease that, fortunately, is quite rare in Western countries, but those who adhere to strict diets are still at risk. Water-soluble vitamins are not retained in the body, so they must be obtained daily from food. Any excess of vitamins is simply excreted from the body. Fat-soluble vitamins are also obtained from food (with the partial exception of vitamins D and K), but their excess can be stored in the liver. Therefore, the receipt of such vitamins is necessary on a regular basis to replenish the body's existing reserves.

Excessive doses of these fat-soluble vitamins, especially vitamins A and D, can be toxic by oversaturating the liver. this is usually the result of excessive intake of nutritional supplements or freshly squeezed juices. There are cases when people obsessed with their health drank natural carrot juice in liters, and the consequences of such a diet were, alas, sad. Everything needs moderation.

Studying the role of each vitamin is necessary for anyone who wants to go on a diet, as knowing about them helps to understand the importance of a particular food in the diet.

In order to eat right, control your weight and body condition, it is important to be well versed in what you eat. The right choice of products is the key to good health, excellent condition of the skin, nails, effective functioning of the immune system and all organs of our body. Nutrient-rich food free from hot spices and preservatives is the key to health. Unfortunately, there are too many processed foods on the shelves these days that contain too few nutrients and too much sugar, fat and food additives. Therefore, our contemporaries are so often accompanied by excess weight, cellulite, chronic fatigue syndrome and stress.

Each person is able to be his own nutritionist and properly manage his diet, and hence the state of his body.

It is better to cut down on sugar, all kinds of syrups, chocolate, sweets, fructose, and jams and jellies containing sugar. They contain no nutrients, but are loaded with calories, additives, colors, and preservatives.

Choose whole grains or products containing them - cereal bread, sifted flour bread, whole grain bread, buckwheat, millet, oats, Canadian rice. Do not eat white flour products. Choose cold-pressed oils. Limit your intake of saturated fats, hydrogenated margarine, and refined oils. Saturated fats increase blood clotting and cholesterol levels. Processed vegetable oil contains many chemical additives, and cold-pressed oil does not contain harmful substances and additives, it is rich in energetically valuable, beneficial fatty acids.

Drink herbal teas, fresh juices from fruits and vegetables. Less alcohol, coffee, cola, pasteurized juices and carbonated drinks. Buy turkey meat, young lamb and chickens. Less beef, pork, sausages, smoked and salted meats are hard foods for digestion.

Always read the ingredients on food labels. Be aware that nutritional supplements can trigger migraines, asthma, allergies, and kidney disease. Dyes, preservatives, flavor enhancers, emulsifiers and thickeners clog the body with toxins.
Learn to understand products and food ingredients, manage your weight and your health.



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

Optimal ratio proteins, carbohydrates and fats strongly depends on . A properly formulated diet is 50% of the result in any sports and, of course, weight loss exercises. 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.

PROTEINS FATS CARBOHYDRATES:

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 intake 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 by 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, 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. For example, you can cook pilaf from rice and legumes (green peas, lentils, beans. Such a dish will contain a complete vegetable protein.

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

Our main source of energy is like gasoline in cars. We get them from fruits, vegetables, berries, cereals, cereals, pastries, sugar and sweets. Simple carbohydrates, containing only sugar and starch, are completely broken down by our body and instantly “charge batteries”. However, they are not as simple as it seems: it comes very quickly and leaves just as quickly. Complex (they are rich in whole grain cereals, cereals, vegetables, fruits and berries) contain starch and fiber, which is not absorbed, but perfectly nourishes and improves digestion. Nutritionists advise to lean on complex carbohydrates and not to abuse simple ones: the latter make us eat more.

Many weight loss systems are skeptical about carbohydrates because they can turn into fat. But for this you need to eat at least 300 g of carbohydrates at once, that is, a loaf of bread (600 g), or a pot of rice (2 kg), or 60 teaspoons of sugar, or 2 packs of marshmallows (400 g), or 3 kg of apples. Don't trust pseudo-nutritionists: carbohydrate foods should account for 55-60% of the daily calorie intake.

The best sources of carbohydrates:

• rye and whole grain bread;
• cereals;
• vegetables (the daily norm for losing weight is 500-600 g; for example, a tomato + a 5-centimeter piece of cucumber + 2 carrots + an onion + half a glass of cauliflower + 5 sweet pepper rings + half a beetroot).

Too much sugar?

Fats certainly have their merits. They are part of cells, participate in the production of hormones, help the body absorb vitamins A, E, D and K. Fat is a building material for nervous tissue. Like a pillow, it supports the internal organs. Therefore, it is impossible to completely abandon it: the hormonal balance will be disturbed, the skin, nails, and hair will suffer.

Safe in every sense norm - 40-50 g of fat per day, which is 30-35% of the daily caloric content of our diet. The ratio of saturated and unsaturated fats is also very important: 2/3 should be "soft" and only 1/3 - "hard". How to achieve this? Cook not with butter, but with vegetable oil, reduce the amount of sweets and pastries in your diet, buy exclusively low-fat cheese, meat and dairy products, and eat fish 2-3 times a week. And it’s not scary if the fish is oily 1-2 times a week. In it, as we have already said, there are a lot of unsaturated fatty acids necessary for the body. In addition to fish, "good" fats include nuts and seeds. But they are better to use during cooking, and not to eat handfuls as a snack.

Best Sources of Fat:

Olive, sunflower oil;
a fish;
nuts, seeds;
avocado.

Where are the fats hiding?

In a small piece of cake "Napoleon" 35 g of fat. That is how much, for example, is contained in 2 tbsp. l. creamy or. We will find the same 35 g in ...

a package of seeds (80 g)
potato chips (110 g)
handfuls of nuts (70 g)
large portion (160 g) french fries
3 art. l. mayonnaise
3 slices (75 g) raw sausage
jar of olives (150 g)
puff pastry cake (85 g)

The choice is yours!

1. How do you grease bread - butter or light margarine?
2. Cheese of what fat content do you eat more often - 40% and above or less than 17%?
3. What kind of oil do you cook with - butter or vegetable?
4. What do you dress the salad with - mayonnaise or vegetable oil?
5. What do you prefer to drink tea with - with a puff or a bun with raisins?
If in most cases you chose the first answer, then most likely your diet is very high in solid fats.

In 1 g of fat - 9 kcal. For comparison: in 1 g of protein or carbohydrates - 4 kcal, that is, half less.

White fish under a nut coat

Servings 4, each 350 kcal

Required: 400 g of white lean fish (tilapia, cod, hake, pike, pike perch), 100 g of peeled shrimp, 3 tbsp. l. lemon juice, ½ tsp. salt and black pepper.
Surface: ½ cup mixed nuts (peanuts, almonds, etc.), ½ cup sunflower seeds, ½ cup chopped dill, 1 tsp. turmeric, a pinch of salt, a little water.

What to do:
Put the fish fillet in a flat baking dish (frozen fish should only be slightly thawed beforehand). Pour lemon juice, pepper, salt. Leave for 30 minutes. Lay on top in an even layer. Grind nuts, seeds and dill in a blender or crush with a mortar and add a little water (you should get a thick, pasty mass). Spread the nut paste over the fish and shrimp and bake in the oven at 200ºC for about 30 minutes.