Nutrients- These are substances that are a source of energy and building material for the body. These include proteins, fats and carbohydrates.
Proteins are organic high-molecular compounds that are the main material for the implementation of the "building function in the body. Food proteins are broken down into amino acids in the alimentary canal. Of the 20 amino acids that make up proteins, the body can synthesize only half - non-essential amino acids, and the rest must be ingested with food - essential amino acids. Proteins that contain all the essential amino acids are called full-fledged(animal proteins), and those that lack at least one essential amino acid - defective(vegetable proteins). The body's daily need for proteins is 118-120 g. In cells, proteins perform the following functions: building, catalytic, protective, regulatory, propulsion, transport, energy and others. With an excess of proteins are converted into fats and carbohydrates.
Fats are organic compounds that are insoluble in water due to their non-polarity and are an important source of energy for the body. Food fats in the alimentary canal are broken down into higher fatty acids and glycerol. The daily need for fats is 100-110 g. Fats can be synthesized in the body from carbohydrates and proteins, and their excess is deposited in the form brown fat or converted to carbohydrates. In cells, fats perform the following functions: energy, water-replenishing, storage, heat-regulatory and etc.
Carbohydrates are organic compounds that are the main source of energy for the body. Food carbohydrates are broken down into glucose in the alimentary canal. The daily requirement is 350-440 g. With a lack of carbohydrates in food, they can be formed from fats and partly from proteins, and with an excess they turn into fats. In cells, carbohydrates perform storage, energy and other functions.
The lack of certain organic compounds in our food is compensated to some extent by excessively others. But the lack of protein in food cannot be replenished, because they are built only from amino acids. Protein starvation is especially dangerous for the body. Interchanges nutrients shown in the diagram shown.
The centers of regulation of protein, fat, carbohydrate and water-salt metabolism are located in intermediate department brain and closely related to centers of hunger and gratification v hypothalamus. The influence on the metabolism in tissues is transmitted by the hypothalamic centers along the sympathetic and parasympathetic nerves, as well as through the endocrine glands, regulating the release of hormones by them. The greatest influence is carried out by:
■ for protein metabolism - growth hormone(pituitary), thyroxine (thyroid)
■ for fat metabolism - thyroxine and sex hormones)
■ for the exchange of carbohydrates - insulin and glucagon(pancreas), glycocorticoids(adrenals)
■ on water-salt exchange - mineralocorticoids(adrenals) and antidiuretic hormone (ADG) (hypophysis).
Also in the hypothalamus thirst center, whose neurons fire in normal conditions promotion osmotic pressure blood that washes. This creates a feeling of thirst and behavioral response aimed at his satisfaction. At the same time, through the secretion of ADH by the pituitary gland, the excretion of water from the body by the kidneys is inhibited, and with an excess of water in the body, the osmotic pressure of the blood decreases, and the hypothalamus gives the command to increase the excretion of water and reduce the excretion of salts.
Many people eat food and do not know what they are eating with it. After all, they define beneficial features food. Nutrients - proteins, fats, carbohydrates, vitamins, minerals, trace elements. Each of these nutrients is necessary for the human body to ensure all the processes of its vital activity. If you are interested in the quality of your nutrition, then this article is for you, because it is the content nutrients- one of the most important components of food quality. Let's take a closer look at each of them and consider what a particular nutrient is responsible for.
Squirrels. Some of them are synthesized by the body, and the other part must be supplied with food (essential amino acids). Proteins in the body perform the following functions:
- catalytic (proteins - enzymes catalyze chemical reactions in the body, participating in metabolism);
- structural protective (structural proteins are responsible for shaping cells, including hair and nail cells);
- regulatory (participate in the physical, chemical and immune defense of a person, for example, one of them is responsible for blood clotting during injuries, while others neutralize some bacteria and viruses);
- signaling (proteins transmit signals between organs, tissues, cells, participate in the formation of hormones, all this ensures the interaction of the nervous, endocrine and nervous systems);
- transport (carry molecules of various substances throughout the body, through tissues and cells, an example is hemoglobin, which carries oxygen molecules);
- spare (proteins can be stored by the body as additional source energy, mainly in the eggs to ensure the processes of its development and growth);
- receptor (very connected with the signal function, receptor proteins respond to irritation and contribute to the transmission of a certain impulse);
- motor (certain proteins are responsible for muscle contractions).
Carbohydrates. A person must receive them with food, they are an essential component of all human tissues and cells. Carbohydrates perform the following functions:
- supporting and structural. Carbohydrates are involved in the structure of bones, muscles, cell walls.
- plastic. They are a component of complex molecules, thereby participating in the structure of DNA and RNA.
- energetic. Carbohydrates - main source energy in the body, when they are oxidized, a lot of energy is released, which is needed for the physical, mental activity of a person, as well as for the flow of all processes inside the body.
- spare. They serve as a reserve source of energy, stored in the body.
- osmotic. The regulation of the osmotic pressure of the blood depends on the presence of glucose.
- receptor. Some carbohydrates are responsible for the perception of signals by receptors.
Fats. They are the main source of energy for the human body. Their energy value is twice that of carbohydrates (this is despite the fact that the body is healthy and absorbs them well). Fats also do structural function in the cells of the body, participating in the construction of membranes. Adipose tissue in the human body can be a good protection against the cold, which may be why most people living in cold climes have good reserves of adipose tissue. Fats are better absorbed by the body plant origin, and animal fats are digested up to 30%
Vitamins. They are found in food in small quantities, while they are necessary for a person to function properly. Vitamins aid in the absorption of other nutrients (proteins, fats, carbohydrates, and minerals) and are involved in the formation of blood cells, hormones, genetic material, and chemicals in the nervous system. Vitamins can be obtained by the body through properly selected and prepared food.
Minerals. They play an important role in complex chemical systems organism. They are of great importance for the formation and maintenance muscle tissue and skeleton, transporting oxygen, regulating heart rate and water balance, and transmitting nerve impulses. Minerals such as calcium and phosphorus help in bone formation.
Antioxidants are the body's natural defense against harmful effects free radicals. The best thing we can do to boost our natural antioxidant defense system is to eat a diet rich in fruits and vegetables.
It is proteins, carbohydrates, fats, vitamins, minerals and trace elements that are indicators nutritional value product. Almost every food product is characterized by the presence of most of the above nutrients, and a varied diet will make your body fully provided with all nutrients.
The human body consists of proteins (19.6%), fats (14.7%), carbohydrates (1%), minerals(4.9%), water (58.8%). He constantly spends these substances on the formation of energy necessary for the functioning of internal organs, maintaining heat and carrying out all life processes, including physical and mental work. At the same time, the restoration and creation of cells and tissues from which the human body is built, the replenishment of expended energy due to substances from food take place. These substances include proteins, fats, carbohydrates, minerals, vitamins, water, etc., they are called food. Consequently, food for the body is a source of energy and plastic (building) materials.
Squirrels
These are complex organic compounds of amino acids, which include carbon (50-55%), hydrogen (6-7%), oxygen (19-24%), nitrogen (15-19%), and may also include phosphorus, sulfur , iron and other elements.
Proteins are the most important biological substances of living organisms. They serve as the main plastic material from which the cells, tissues and organs of the human body are built. Proteins form the basis of hormones, enzymes, antibodies and other formations that perform complex functions in human life (digestion, growth, reproduction, immunity, etc.), contribute to the normal metabolism of vitamins and mineral salts in the body. Proteins are involved in the formation of energy, especially during a period of high energy costs or with insufficient amounts of carbohydrates and fats in the diet, covering 12% of the body's total energy needs. The energy value of 1 g of protein is 4 kcal. With a lack of proteins in the body, serious disorders occur: a slowdown in the growth and development of children, changes in the liver of adults, the activity of the endocrine glands, blood composition, weakening mental activity, decreased performance and resistance to infectious diseases. Protein in the human body is formed continuously from amino acids that enter the cells as a result of the digestion of food protein. For the synthesis of human protein, food protein is needed in a certain amount and a certain amino acid composition. Currently, more than 80 amino acids are known, of which 22 are the most common in foods. Amino acids according to their biological value are divided into irreplaceable and non-essential.
indispensable eight amino acids - lysine, tryptophan, methionine, leucine, isoleucine, valine, threonine, phenylalanine; children also need histidine. These amino acids are not synthesized in the body and must be supplied with food in a certain ratio, i.e. balanced. Interchangeable amino acids (arginine, cystine, tyrosine, alanine, serine, etc.) can be synthesized in the human body from other amino acids.
The biological value of protein depends on the content and balance essential amino acids. The more essential amino acids it contains, the more valuable it is. A protein that contains all eight essential amino acids is called complete. The source of complete proteins are all animal products: dairy, meat, poultry, fish, eggs.
Daily rate protein intake for people of working age is only 58-117 g, depending on gender, age and the nature of the person's work. Proteins of animal origin should be 55% of the daily requirement.
The state of protein metabolism in the body is judged by the nitrogen balance, i.e. according to the balance between the amount of nitrogen introduced with food proteins and excreted from the body. Healthy adults with a healthy diet are in nitrogen balance. Growing children, young people, pregnant and lactating women have a positive nitrogen balance, because. food protein goes to the formation of new cells and the introduction of nitrogen with protein food prevails over its removal from the body. During starvation, diseases, when food proteins are not enough, a negative balance is observed, i.e. more nitrogen is excreted than it is introduced, the lack of food proteins leads to the breakdown of proteins of organs and tissues.
Fats
These are complex organic compounds consisting of glycerol and fatty acids, which contain carbon, hydrogen, oxygen. Fats are one of the main nutrients, they are an essential component in balanced diet.
The physiological significance of fat is diverse. Fat is part of cells and tissues as a plastic material, used by the body as an energy source (30% of the total need
organism in energy). The energy value of 1 g of fat is 9 kcal. Fats supply the body with vitamins A and D, biologically active substances(phospholipids, tocopherols, sterols), give food juiciness, taste, increase its nutritional value, causing a person to feel full.
The rest of the incoming fat after covering the needs of the body is deposited in subcutaneous tissue in the form of a subcutaneous fat layer and in the connective tissue surrounding internal organs. both subcutaneous and internal fat are the main reserve of energy (reserve fat) and are used by the body during increased physical work. The subcutaneous fat layer protects the body from cooling, and the internal fat protects the internal organs from shock, shock and displacement. With a lack of fat in the diet, a number of disorders of the central nervous system are observed, weaken defensive forces organism, protein synthesis decreases, capillary permeability increases, growth slows down, etc.
Human fat is formed from glycerol and fatty acids that enter the lymph and blood from the intestines as a result of the digestion of food fats. For the synthesis of this fat, dietary fats are needed that contain a variety of fatty acids, of which 60 are currently known. Fatty acids are divided into saturated or saturated (ie, saturated with hydrogen to the limit) and unsaturated or unsaturated.
Saturated fatty acids (stearic, palmitic, caproic, butyric, etc.) have low biological properties, are easily synthesized in the body, adversely affect fat metabolism, liver function, and contribute to the development of atherosclerosis, as they increase blood cholesterol. These fatty acids are in large numbers are found in animal fats (lamb, beef) and in some vegetable oils (coconut), causing their high melting point (40-50°C) and relatively low digestibility (86-88%).
Unsaturated fatty acids (oleic, linoleic, linolenic, arachidonic, etc.) are biologically active compounds capable of oxidation and addition of hydrogen and other substances. The most active of them are: linoleic, linolenic and arachidonic, called polyunsaturated fatty acids. According to their biological properties, they are classified as vital substances and are called vitamin F. They take an active part in fat and cholesterol metabolism, increase elasticity and reduce permeability. blood vessels prevent the formation of blood clots. Polyunsaturated fatty acids are not synthesized in the human body and must be introduced with dietary fats. They are contained in pork fat, sunflower and corn oil, fish oil. These fats have a low melting point and high digestibility (98%).
The biological value of fat also depends on the content of various fat-soluble vitamins A and D (fish fat, butter), vitamin E (vegetable oils) and fat-like substances: phosphatides and sterols.
Phosphatides are the most biologically active substances. These include lecithin, cephalin, etc. They affect the permeability of cell membranes, metabolism, hormone secretion, and blood coagulation. Phosphatides are found in meat, egg yolk, liver, dietary fats, and sour cream.
Sterols are integral part fats. In vegetable fats, they are presented in the form of beta-sterol, ergosterol, which affect the prevention of atherosclerosis.
Animal fats contain sterols in the form of cholesterol, which provides normal condition cells, participates in the formation of germ cells, bile acids, vitamin D3, etc.
Cholesterol is also formed in the human body. In normal cholesterol metabolism, the amount of cholesterol ingested and synthesized in the body is equal to the amount of cholesterol that decays and is excreted from the body. In old age, as well as with overstrain of the nervous system, overweight, with sedentary manner life cholesterol metabolism is disturbed. In this case, dietary cholesterol increases its content in the blood and leads to changes in blood vessels and the development of atherosclerosis.
The daily rate of fat intake for the working-age population is only 60-154 g, depending on age, gender, nature of the pile and climatic conditions terrain; of these, animal fats should be 70%, and vegetable - 30%.
Carbohydrates
These are organic compounds consisting of carbon, hydrogen and oxygen, synthesized in plants from carbon dioxide and water under the influence of solar energy.
Carbohydrates, having the ability to be oxidized, serve as the main source of energy used in the process of human muscle activity. The energy value of 1 g of carbohydrates is 4 kcal. They cover 58% of the body's total energy needs. In addition, carbohydrates are part of cells and tissues, are found in the blood and in the form of glycogen (animal starch) in the liver. There are few carbohydrates in the body (up to 1% of a person's body weight). Therefore, to cover energy costs, they must be supplied with food constantly.
In the case of a lack of carbohydrates in the diet during heavy physical exertion, energy is generated from the stored fat, and then the protein of the body. With an excess of carbohydrates in the diet, the fat reserve is replenished by converting carbohydrates into fat, which leads to an increase in human weight. The source of supply of the body with carbohydrates are vegetable products, in which they are presented in the form of monosaccharides, disaccharides and polysaccharides.
Monosaccharides are the simplest carbohydrates, sweet in taste, soluble in water. These include glucose, fructose and galactose. They are rapidly absorbed from the intestines into the bloodstream and are used by the body as a source of energy, for the formation of glycogen in the liver, to nourish the tissues of the brain, muscles and maintain the required level of sugar in the blood.
Disaccharides (sucrose, lactose and maltose) are carbohydrates, sweet in taste, soluble in water, split in the human body into two molecules of monosaccharides with the formation of sucrose - glucose and fructose, from lactose - glucose and galactose, from maltose - two molecules of glucose .
Mono- and disaccharides are easily absorbed by the body and quickly cover the energy costs of a person during increased physical exertion. Overconsumption simple carbohydrates can lead to an increase in blood sugar, therefore, to a negative effect on pancreatic function, to the development of atherosclerosis and obesity.
Polysaccharides are complex carbohydrates consisting of many glucose molecules, insoluble in water, have an unsweetened taste. These include starch, glycogen, fiber.
Starch in the human body, under the action of digestive juice enzymes, it is broken down to glucose, gradually satisfying the body's need for energy for a long period. Thanks to starch, many foods containing it (bread, cereals, pasta, potatoes) make a person feel full.
Glycogen enters the human body in small doses, as it is contained in small amounts in food of animal origin (liver, meat).
Cellulose in the human body it is not digested due to the absence of the cellulose enzyme in the digestive juices, but, passing through the digestive organs, it stimulates intestinal motility, removes cholesterol from the body, creates conditions for the development of beneficial bacteria, thereby contributing to better digestion and assimilation of food. Contains fiber in all plant products (from 0.5 to 3%).
pectin(carbohydrate-like) substances, entering the human body with vegetables, fruits, stimulate the process of digestion and contribute to the removal of harmful substances from the body. These include protopectin - located in the cell membranes of fresh vegetables, fruits, giving them rigidity; pectin - gelling agent cell sap vegetables and fruits; pectic and pectic acids, which give a sour taste to fruits and vegetables. There are a lot of pectin substances in apples, plums, gooseberries, cranberries.
The daily intake of carbohydrates for the working-age population is only 257-586 g, depending on age, gender and nature of work.
vitamins
These are low-molecular organic substances of various chemical nature, which act as biological regulators of vital processes in the human body.
Vitamins are involved in the normalization of metabolism, in the formation of enzymes, hormones, stimulate the growth, development, recovery of the body.
They are of great importance in the formation of bone tissue (vit. D), skin (vit. A), connective tissue (vit. C), in the development of the fetus (vit. E), in the process of hematopoiesis (vit. B | 2, B9) etc.
Vitamins were first discovered in food products in 1880 by the Russian scientist N.I. Lunin. Currently, more than 30 types of vitamins have been discovered, each of which has chemical name and many of them are letters of the Latin alphabet (C - ascorbic acid, B - thiamine, etc.). Some vitamins in the body are not synthesized and are not stored in the reserve, so they must be introduced with food (C, B, P). Some vitamins can be synthesized in
body (B2, B6, B9, PP, K).
The lack of vitamins in the diet causes a disease under the general name beriberi. With insufficient intake of vitamins with food, there are hypovitaminosis, which manifest themselves in the form of irritability, insomnia, weakness, decreased ability to work and resistance to infectious diseases. Excessive consumption of vitamins A and D leads to a poisoning of the body, called hypervitaminosis.
Depending on the solubility, all vitamins are divided into: 1) water-soluble C, P, B1, B2, B6, B9, PP, etc.; 2) fat-soluble - A, D, E, K; 3) vitamin-like substances - U, F, B4 (choline), B15 (pangamic acid), etc.
Vitamin C (ascorbic acid) plays an important role in the redox processes of the body, affects metabolism. The lack of this vitamin reduces the body's resistance to various diseases. Its absence leads to scurvy. The daily intake of vitamin C is 70-100 mg. It is found in all plant foods, especially in wild rose, blackcurrant, red pepper, parsley, dill.
Vitamin P (bioflavonoid) strengthens capillaries and reduces the permeability of blood vessels. It is found in the same foods as vitamin C. The daily intake is 35-50 mg.
Vitamin B, (thiamine) regulates the activity of the nervous system, is involved in metabolism, especially carbohydrate. In case of a lack of this vitamin, a disorder of the nervous system is noted. The need for vitamin B is 1.1-2.1 mg per day. The vitamin is found in food of animal and vegetable origin, especially in grain products, yeast, liver, and pork.
Vitamin B2 (riboflavin) is involved in metabolism, affects growth, vision. With a lack of vitamin, the function of gastric secretion decreases, vision worsens, the condition of the skin worsens. The daily intake is 1.3-2.4 mg. The vitamin is found in yeast, bread, buckwheat, milk, meat, fish, vegetables, fruits.
Vitamin PP (nicotinic acid) is part of some enzymes, is involved in metabolism. The lack of this vitamin causes fatigue, weakness, irritability. In its absence, pellagra disease occurs (" rough skin"). The consumption rate per day is 14-28 mg. Vitamin PP is contained in many products of plant and animal origin; it can be synthesized in the human body from the amino acid tryptophan.
Vitamin B6 (pyridoxine) is involved in metabolism. With a lack of this vitamin in food, disorders of the nervous system, changes in the condition of the skin, blood vessels are noted. The intake of vitamin B6 is 1.8-2 mg per day. It is found in many foods. With a balanced diet, the body receives a sufficient amount of this vitamin.
Vitamin B9 (folic acid) takes part in hematopoiesis and metabolism in the human body. With a lack of this vitamin, anemia develops. The norm of its consumption is 0.2 mg per day. It is found in lettuce, spinach, parsley, green onions.
Vitamin B12 (kobalamin) is of great importance in hematopoiesis, metabolism. With a lack of this vitamin, people develop malignant anemia. The norm of its consumption is 0.003 mg per day. It is found only in food of animal origin: meat, liver, milk, eggs.
Vitamin B15 (pangamic acid) has an effect on work of cardio-vascular system and oxidative processes in the body. The daily requirement for vitamin 2 mg. It is found in yeast, liver, rice bran.
Choline is involved in the metabolism of proteins and fats in the body. Lack of choline contributes to kidney and liver damage. Its consumption rate is 500 - 1000 mg per day. It is found in the liver, meat, eggs, milk, grains.
Vitamin A (retinol) promotes growth, development of the skeleton, affects vision, skin and mucous membranes, increases the body's resistance to infectious diseases. With a lack of it, growth slows down, vision weakens, hair falls out. It is found in animal products: fish oil, liver, eggs, milk, meat. Vegetable products of yellow-orange color (carrots, tomatoes, pumpkin) contain provitamin A - carotene, which in the human body turns into vitamin A in the presence of food fat.
Vitamin D (calciferol) is involved in the formation of bone tissue, stimulates
growth. With a lack of this vitamin, rickets develops in children, and bone tissue changes in adults. Vitamin D is synthesized from the provitamin present in the skin under the influence of ultraviolet rays. It is found in fish, beef liver, butter, milk, eggs. The daily intake of the vitamin is 0.0025 mg.
Vitamin E (tocopherol) is involved in the work of the endocrine glands, affects the processes of reproduction and the nervous system. The consumption rate is 8-10 mg per day. A lot of it in vegetable oils and cereals. Vitamin E protects vegetable fats from oxidation.
Vitamin K (phylloquinone) acts on blood clotting. Its daily requirement is 0.2-0.3 mg. Contained in green lettuce, spinach, nettle. This vitamin is synthesized in the human intestine.
Vitamin F (linoleic, linolenic, arichidonic fatty acids) is involved in fat and cholesterol metabolism. The consumption rate is 5-8 g per day. Contained in lard, vegetable oil.
Vitamin U acts on function digestive glands promotes healing of stomach ulcers. Contained in the juice of fresh cabbage.
Preservation of vitamins cooking. During the storage and cooking of food products, some vitamins are destroyed, especially vitamin C. Negative factors that reduce the C-vitamin activity of vegetables and fruits are: sunlight, atmospheric oxygen, high temperature, alkaline environment, high humidity and water, in which the vitamin dissolves well. Enzymes contained in food products accelerate the process of its destruction.
Vitamin C is greatly destroyed in the process of preparing vegetable purees, meatballs, casseroles, stews and slightly - when frying vegetables in fat. Secondary heating of vegetable dishes and their contact with oxidized parts of technological equipment lead to the complete destruction of this vitamin. Vitamins of group B during the culinary processing of products are mainly preserved. But it should be remembered that the alkaline environment destroys these vitamins, and therefore you can not add baking soda when cooking legumes.
To improve the digestibility of carotene, all orange-red vegetables (carrots, tomatoes) should be consumed with fat (sour cream, vegetable oil, milk sauce), and they should be added to soups and other dishes in a browned form.
Vitaminization of food.
At present, the method of artificial fortification of prepared food is quite widely used in catering establishments.
Ready first and third courses are enriched with ascorbic acid before food is served. Ascorbic acid is introduced into dishes in the form of powder or tablets, previously dissolved in a small amount of food. Enrichment of food with vitamins C, B, PP is organized in canteens for workers of some chemical enterprises in order to prevent diseases associated with production hazards. An aqueous solution of these vitamins with a volume of 4 ml per serving is administered daily to prepared foods.
The food industry produces fortified products: milk and kefir enriched with vitamin C; margarine and baby flour enriched with vitamins A and D, butter enriched with carotene; bread, higher grades flour enriched with vitamins Bp B2, PP, etc.
Minerals
Mineral, or inorganic, substances are among the irreplaceable, they are involved in vital important processes occurring in the human body: building bones, maintaining acid-base balance, blood composition, normalizing water-salt metabolism, and the activity of the nervous system.
Depending on the content in the body, minerals are divided into:
macronutrients, which are in a significant amount (99% of the total amount of minerals contained in the body): calcium, phosphorus, magnesium, iron, potassium, sodium, chlorine, sulfur.
trace elements, included in the human body in small doses: iodine, fluorine, copper, cobalt, manganese;
Ultramicroelements, contained in the body in trace amounts: gold, mercury, radium, etc.
Calcium is involved in the construction of bones, teeth, is necessary for the normal functioning of the nervous system.
system, heart, affects growth. Calcium salts are rich in dairy products, eggs, cabbage, beets. The daily requirement of the body for calcium is 0.8 g.
Phosphorus is involved in the metabolism of proteins and fats, in the formation of bone tissue, and affects the central nervous system. Contained in dairy products, eggs, meat, fish, bread, legumes. The need for phosphorus is 1.2 g per day.
Magnesium affects the nervous, muscular and cardiac activity, has a vasodilating property. Contained in bread, cereals, legumes, nuts, cocoa powder. The daily intake of magnesium is 0.4 g.
Iron normalizes blood composition (included in hemoglobin) and is an active participant in oxidative processes in the body. Contained in the liver, kidneys, eggs, oatmeal and buckwheat, rye bread, apples. The daily requirement for iron is 0.018 g.
Potassium is involved in the water metabolism of the human body, increasing fluid excretion and improving heart function. Contained in dry fruits (dried apricots, apricots, prunes, raisins), peas, beans, potatoes, meat, fish. A person needs up to 3 g of potassium per day.
Sodium, together with potassium, regulates water metabolism, retaining moisture in the body, and maintains normal osmotic pressure in tissues. There is little sodium in foods, so it is administered with table salt (NaCl). The daily requirement is 4-6 g of sodium or 10-15 g of table salt.
Chlorine is involved in the regulation of osmotic pressure in tissues and in the formation of hydrochloric acid(HC1) in the stomach. Chlorine comes in with salt. Daily requirement 5-7g.
Sulfur is part of some amino acids, vitamin B, the hormone insulin. Contained in peas, oatmeal, cheese, eggs, meat, fish. Daily requirement 1 yr.'
Iodine is involved in the construction and functioning of the thyroid gland. Most iodine is concentrated in sea water, sea kale and sea fish. The daily requirement is 0.15 mg.
Fluoride is involved in the formation of teeth and bones, and is found in drinking water. The daily requirement is 0.7-1.2 mg.
Copper and cobalt are involved in hematopoiesis. Contained in small quantities in food of animal and vegetable origin.
The total daily requirement of an adult body for minerals is 20-25 g, while balance is important individual elements. Thus, the ratio of calcium, phosphorus and magnesium in the diet should be 1:1.3:0.5, which determines the level of absorption of these minerals in the body.
To maintain the acid-base balance in the body, it is necessary to properly combine in the diet products containing alkaline minerals (Ca, Mg, K, Na), which are rich in milk, vegetables, fruits, potatoes, and acidic substances (P, S, Cl which found in meat, fish, eggs, bread, cereals.
Water
Water plays an important role in the life of the human body. It is the most significant component of all cells (2/3 of the human body weight). Water is the environment in which cells exist and the connection between them is maintained, it is the basis of all fluids in the body (blood, lymph, digestive juices). With the participation of water, metabolism, thermoregulation and other biological processes take place. Every day, a person excretes water with sweat (500 g), exhaled air (350 g), urine (1500 g) and feces (150 g), removing from the body harmful products exchange. To restore the lost water, it must be introduced into the body. Depending on age, physical activity and climatic conditions, a person's daily need for water is 2-2.5 liters, including 1 liter with drinking, 1.2 liters with food, and 0.3 liters formed during metabolism. In the hot season, when working in hot shops, during strenuous physical activity, there are large losses of water in the body with sweat, so its consumption is increased to 5-6 liters per day. In these cases drinking water salted, as a lot of sodium salts are lost along with sweat. Excessive water intake is an additional burden on the cardiovascular system and kidneys and is detrimental to health. In case of intestinal dysfunction (diarrhea), water is not absorbed into the blood, but is excreted from the human body, which leads to its severe dehydration and poses a threat to life. Without water, a person can live no more than 6 days.
Wholesome nutrition rich in nutrients necessary condition for the normal functioning of the body. All these substances are usually divided into six large groups, three of which are needed for energy supply (proteins, fats and carbohydrates). Three more groups of nutrients ( various vitamins, minerals and the basis of life - water) are responsible for maintaining immune forces.
The importance of proteins, fats and carbohydrates in human nutrition cannot be overestimated. The most important component of nutrition are nutrients called proteins: they play leading role in all life processes of the organism. Foods rich in protein are of fundamental importance, since protein is the main structural element various cells and fabrics. All enzymes, with the help of which chemical transformations of substances are carried out in the body, contain proteins in their composition. All life processes of the body are to some extent associated with protein. The significance of these nutrients for the body is so great that proteins cannot be replaced by any other food component and must be in the diet of both healthy and sick people in the required amount.
The need of the human body for protein depends on a number of factors, the most important of which are the age of the person and the nature of the work performed by him.
The role of proteins in the life of the body is unchanged, but a person's need for protein varies depending on his physical condition. For example, pregnant and lactating women have higher protein intakes. With illness, the need for protein also changes.
Proteins of animal origin in products are very diverse in their composition, and their nutritional value depends on the number and ratios of their constituent amino acids. In the human body, in its digestive (gastrointestinal) tract, food proteins are broken down into their constituent parts - amino acids.
The foods richest in protein include: meat, Domestic bird, fish, caviar, cottage cheese, cheese, eggs. However, plant products also contain a significant amount of protein and are of great importance in human nutrition. The amount of protein in meat depends on the type of animal, their fatness. Beef, for example, is richer in protein than pork or lamb. The fatter the meat, the less protein it contains. In clinical nutrition, lean meat (beef, chickens, rabbits), fish (perch, pike, carp) and other products should be used.
Proteins of animal products - meat, fish, milk, eggs, etc. - have a high biological value, while some plant proteins, such as millet, corn, rye bread, do not contain a number of essential amino acids and therefore have a lower biological value. However, the proteins of animal products have unequal value. For example, proteins from game, veal, and most offal contain significant amounts of tryptophan. In addition, veal and ham proteins contain a lot of lysine.
The proteins of the muscle tissue of some fish - pike perch, cod, sprat, salmon, sturgeon, catfish - are rich in methionine. The most complete amino acid composition have chicken egg proteins (yolk) and milk (cottage cheese, cheese). Nutrients in foods of plant origin - potatoes, cabbage, rice and, especially, soybeans - also have a high biological value. Proteins of peas and some cereals are of less nutritional value.
Amino acids enter the bloodstream, are carried by it to all tissues and are used for protein synthesis given organism. A number of amino acids are known, which are among the so-called indispensable. They were named so due to the fact that they are not synthesized in the body and must be delivered with food.
It should be noted that not all products contain essential amino acids in sufficient quantities and, therefore, not all proteins have a high biological value.
Essential amino acids in foods include:
- lysine;
- histidine;
- tryptophan;
- phenylalanine;
- leucine;
- isoleucine;
- methionine;
- cystine;
- threonine;
- valine;
- arginine.
The role of amino acids in the human body is as follows:
- Arginine, for example, is involved in the formation of urea.
- Lysine and tryptophan are essential for growth and development; tryptophan also plays an essential role in the synthesis of hemoglobin in the blood.
- Cystine and methionine are needed by the body for protein synthesis skin, some hormones and vitamins.
Methionine, in addition, is involved in the processes of fat metabolism and, therefore, is one of the so-called lipotropic factors, which prevent fatty degeneration of liver tissues, and in case of its occurrence, have therapeutic effect eliminate this process. Methionine is found in large quantities in cottage cheese; this determines the widespread use of cottage cheese in clinical nutrition for liver disease.
When building diets, it is necessary to choose the right foods, taking into account their amino acid composition.
Products of plant origin must be combined with products of animal origin. For instance, buckwheat porridge should be consumed with milk; millet - simultaneously with meat and other products. The more varied the diet, the more fully the body is provided with the amino acids it needs.
Of great importance is also the optimal ratio nutrients, which boils down to:
- If the diet contains an insufficient amount fats and carbohydrates, then the proteins coming from food will be used by the body to cover energy costs. In this regard, it is recommended that approximately 14% of the total calorie content of the daily diet be provided by proteins. For a more complete assimilation of proteins by the body, it is also necessary that the food contains vitamins and mineral salts.
- Proteins of animal origin are much better digested and assimilated by the body; vegetable proteins, especially cereal proteins, are absorbed worse, since the fiber they contain interferes with the action of digestive enzymes. The presence of milk, dairy products and vegetables in the diet contributes to better assimilation all nutrients.
However, when compiling daily food rations, it must also be borne in mind that even with the most favorable conditions the body cannot absorb all the substances introduced with food.
Speaking about the role of nutrients, it is worth noting that the degree of absorption of nutrients by the body, including proteins, is greatly influenced by the nature of the culinary processing of products. By applying certain methods of culinary processing of products, it is possible to increase or decrease the degree of their digestibility. With proper heat treatment, physical and chemical changes occur in the products, as a result of which they acquire pleasant taste and flavor and therefore better absorbed by the body. Not all tissues of meat and fish have the same biological value. Muscle tissue, for example, is more valuable than connective tissue and is better absorbed.
For dietary nutrition, it is necessary to use parts of carcasses with the smallest content connective tissue: beef - thick and thin edges, hind legs, tenderloin; pork - loin, ham. In carcasses of chickens and fish, if they are intended for feeding patients who are contraindicated in mechanical irritation of the stomach and intestines, skin and cartilaginous formations should be removed.
For dietary nutrition, rabbit meat, which has a fine structure, should be used more widely. muscle fibers, rich in protein, contains little connective tissue and is easily digested. As you know, boiled meat or fish are digested better than fried ones. Therefore, if there is a lot of connective tissue in the meat, it should be boiled or stewed, as this softens the connective tissue, and its protein (collagen) acquires a jelly-like state and partially dissolves in water, as a result of which it is easier to digest.
Speaking about nutrients in human nutrition, it is worth noting that the grinding of meat, fish and other products facilitates the process of digestion, contributes to better absorption of nutrients by the human body. During the culinary processing of products, the maximum preservation of the full-fledged proteins, vitamins, and mineral salts contained in them should be ensured. It should be borne in mind that some proteins, such as albumin, meat globulin, fish, are highly soluble in water and salt solutions. Therefore, you can not wash the products in crushed form. You can't store them in water either.
For a more complete preservation of nutrients, food should be placed in boiling water during cooking. the best way heat treatment of fish is poaching.
Excessively long cooking or frying foods increase the loss of nutrients. Therefore, it is necessary to strictly follow the established terms of heat treatment of various products.
Below is a table of the content of amino acids in food.
|
Food products (100 g) |
Lysine |
Methionine |
tryptophan |
|
Peas, beans |
|||
|
Wheat flour |
|||
|
Buckwheat |
|||
|
oatmeal |
|||
|
Pearl barley |
|||
|
Rye bread |
|||
|
wheat bread |
|||
|
Pasta |
|||
|
Milk, kefir |
|||
|
Low-fat cottage cheese |
|||
|
Fat cottage cheese |
|||
|
Dutch cheese |
|||
|
Processed cheese |
|||
|
Beef |
|||
|
Lamb, pork |
|||
|
Rabbit meat |
|||
|
chicken eggs |
|||
|
sea bass |
|||
|
Halibut, perch |
|||
|
Mackerel |
|||
|
Horse mackerel |
|||
|
White cabbage |
|||
|
Potato |
|||
Fats are found in the body in two forms. On the one hand, they are part of the cells of various tissues; such fats are called structural. On the other hand, a large amount of fat is deposited in the tissues; this fat is spare. The great importance of these essential nutrients for humans is determined by their high ability produce heat, which is almost twice as high as that of proteins and carbohydrates. The importance of fats in human nutrition is also in the fact that they are one of the main sources of covering the energy costs of the body.
Products that contain fats can be of animal or vegetable origin. From meat and meat products, pork and smoked meats, as well as the meat of geese and ducks are the richest in them. From herbal products especially a lot of fat contains nuts, as well as seeds of fruits and plants, many of which are a source of vegetable oils for industry.
The body's need for fats varies depending on its physiological state. In some diseases, the rate of fat in the daily diet is somewhat reduced. Older people are advised to consume more vegetable fats; the total amount of fat in their diet should be less than the recommended physiological norms. big biological significance and different composition of fats require special attention when choosing them for a particular diet. V diet food, including in diabetes mellitus, one should not be limited to the consumption of any one fat, since in this case the body cannot be provided with all the substances it needs. Therefore, it is most advisable to use butter and vegetable fats in dietary nutrition.
These nutrients are importance for the body, but during the culinary processing of products, fats under the influence of high temperature can be destroyed, resulting in the formation of substances harmful to the body. Therefore, it is desirable to choose fats that can withstand high temperatures and do not decompose. In this regard, it should be remembered that fats are a source of fat-soluble vitamins, which are destroyed at high temperatures. Therefore, for example, butter, which contains vitamin A, should be consumed in in kind.
Due vegetable fats Approximately 30% of the total fat included in the daily diet of a person should be introduced. The melting point of fat depends on the quantity and quality of its constituent fatty acids; the more fat contains unsaturated fatty acids, the lower its melting point, and vice versa, the more fat contains saturated fatty acids, the higher its melting point. In this regard, at room temperature, animal fats are in a solid state, and vegetable oils are in a liquid state. The physical state of fat is essential to its digestibility. The great nutritional value of butter is due to the fact that the fat is in it in the form of an emulsion. The important biological significance of fats is also determined by the fact that they are the only source of fat-soluble vitamins.
The composition of dietary fats, in addition to fat-soluble vitamins and fatty acids in foods, also includes biologically important fatty substances(lipoids), which contain phosphatides, sterols, wax and other substances. Phosphatides are part of all cells and tissues, they are found in large quantities in cells nervous tissue and brain. Some of the phosphatides, in particular lecithins, play an important role in the overall metabolism of body fats. Also, the role of these nutrients in the human body is that they are involved in the regulation of growth and other processes of its vital activity.
Lecithins are similar in action to methionine; they, like phosphatides, are found in most foods. A significant amount of phosphatides is found in sunflower oil. Vegetable oils, due to the large amount of unsaturated fatty acids, fat-soluble vitamins and lecithin, are of great importance in the diet for liver disease.
Butter contains vitamin A, many fish fats are rich in vitamin E and D, corn and sunflower oil contains vitamins E and group B. At the same time, baked lamb, beef and lard contain a small amount of fat-soluble vitamins; margarine and combined fat do not contain vitamins at all (unless they are specially fortified).
Fats are complex chemical compounds and digestive tract human beings are broken down into their constituent parts like proteins. These parts - fatty acids - enter the blood and lymph, spreading throughout the body and being a building material for the synthesis of its own adipose tissue. There are many different fatty acids found in nature. they are saturated and unsaturated. The nutritional value of various fats is determined by their composition. The richest in unsaturated fatty acids are vegetable fats, especially sunflower, corn oil, etc. These fats are of great therapeutic value in diseases of the liver, heart and cardiovascular system.
It should be borne in mind that the amount of unsaturated fatty acids in refined (i.e., industrially purified) vegetable oils is much lower.
Of the fatty acids, arachidonic acid is the most physiologically active and important, but it is scarce in food fats. It is formed in the body from linoleic acid. Therefore, the need for linoleic acid is normalized: 4-6% of the daily energy value of the diet, which is 12-15 g of linoleic acid. Approximately 25 g of sunflower, corn or cottonseed oil provides the daily requirement for linoleic acid. It has been established that it is the deficiency of essential fatty acids in foods that negatively affects the body with little or no fat intake in food.
Comparative characteristics of the amount of fat in various products:
|
Product |
Linoleic acid (g) per 100 g of product |
|
Wheat flour |
|
|
Buckwheat |
|
|
oatmeal |
|
|
Pearl barley |
|
|
Pasta |
|
|
wheat bread |
|
|
cow's milk |
|
|
Fat cottage cheese |
|
|
Cream (10% fat) |
|
|
Sour cream (20% fat) |
|
|
Kefir fat |
|
|
Dutch cheese |
|
|
Processed cheese |
|
|
Butter |
|
|
Corn oil |
|
|
Olive oil |
|
|
Sunflower oil |
|
|
Cream margarine |
|
|
Beef |
|
|
Mutton |
|
|
Veal |
|
|
Rabbit meat |
|
|
Mackerel |
|
|
Horse mackerel |
|
An important role in the life of the body is played by another group of lipoids - sterols, and especially cholesterol. Almost all animal products used in food are, to a greater or lesser extent, a source of cholesterol.
The highest cholesterol content in foods such as caviar, egg yolk, brains, liver, pork and lamb fat, goose fat. These foods containing cholesterol are excluded from the diet for atherosclerosis and liver disease. Plant products contain phytosterols, which are not absorbed by the human body, but bind cholesterol in the intestine. The physiological norms developed by the Institute of Nutrition of the Academy of Medical Sciences of the Russian Federation recommend that fats provide about 30% of the total calorie content in the daily diet of an adult.
The high chemical activity of unsaturated fatty acids determines their significant role in the vital processes of the body (they affect fat metabolism, help to release the body from cholesterol, etc.).
In addition to proteins and fats, carbohydrates play an important role in human nutrition, they are the main source of covering the body's energy costs. Only in the case of insufficient intake of carbohydrates from food, when their reserves in the body are significantly reduced, energy costs begin to be covered by fats and then proteins.
The plastic role of carbohydrates in the human body is also great: they are an integral part of the blood, muscles, nervous and other tissues of the body. Providing continuously flowing energy processes, carbohydrates are consumed in large quantities by the liver, muscles and other tissues of the body. In the human body, in the process of metabolism, a constant concentration of carbohydrates (sugar) in the blood and other tissues is maintained. In addition, the liver and muscle tissue store carbohydrates in the form of a substance called glycogen.
The main value in carbohydrate metabolism has a pancreas and the enzyme insulin produced by it. Violation of the normal activity of the pancreas causes a serious disease called diabetes, in which all types of metabolism are disturbed - first of all, carbohydrate, but also fat and protein. When you have diabetes, the amount of sugar (glucose) in your blood rises sharply.
This explains the fact that the main method of treatment this disease always was and is proper nutrition. V special diet for patients with diabetes mellitus (diet No. 9 and No. 3), the quantitative and qualitative composition of carbohydrates, as well as proteins and fats, is strictly regulated. Therefore, persons directly involved in the nutrition of diabetic patients are required to study the properties of carbohydrates and know well what foods contain them. The source of carbohydrates is practically only vegetable products. Foods containing carbohydrates from the list of animal products are animal starch or milk sugar. Also, milk itself and some dairy products can be considered animal products that are a source of carbohydrates.
According to its chemical composition and biological value carbohydrates are not the same. There are the following main types of carbohydrates: simple and complex sugars, starch, fiber and pectin. Sugars (glucose, fructose, sucrose, maltose, lactose, etc.), along with starch, are the most important types carbohydrates. Depending on the composition of sugar can be divided into two groups - monosaccharides and polysaccharides, or simple and complex sugars. Simple sugars cannot be broken down without losing their properties.
Complex sugars are made up of simple sugars, which are their structural components. Depending on the number of molecules, they are called disaccharides, trisaccharides and polysaccharides.
Glucose and fructose are the most common simple sugars. Glucose is grape sugar, fructose is fruit sugar. The role of all types of sugars for humans is very high, in addition, they quickly dissolve in water and are easily absorbed by the body.
Glucose absorbed completely within 5-10 minutes after its introduction into the stomach. Therefore, it, as a high-energy product, is a good remedy to restore the normal activity of the central nervous and cardiovascular systems; fast action renders glucose and at a condition of the general weakness.
Fructose usually found in fruits and berries together with glucose. Compared to other carbohydrates, it has a low stability and can change when boiled. The most common disaccharides are sucrose, lactose and maltose. In the process of digestion, they are broken down into their structural elements, which are then absorbed into the blood.
sucrose in food is of great importance for humans. It is found in many plants as a reserve substance. In a very large amount, sucrose accumulates in sugar cane (up to 25%) and in sugar beet (20%). About 7% of sucrose contains carrots. As for glucose, bee honey, grapes and products of its processing (raisins, grape juice) are especially rich in it.
If you often go on diets and calculate your nutrition, then this table will definitely come in handy for you. Of course, it is impossible to accurately indicate how much protein or carbohydrates are contained in a particular product, since this depends on many factors. The table shows the average figures calculated for each product. The most accurate numbers can most often be found on the packaging of the product you bought, but if this is not the case, in which case you can use this table. For convenience, all products are arranged in alphabetical order.
| Product 100g | Squirrels gr. | Fats gr. | Carbohydrates gr. | kcal |
| apricots | 0.9 | 0.0 | 10.5 | 45 |
| Quince | 0.6 | 0.0 | 8.9 | 38 |
| cherry plum | 0.2 | 0.0 | 7.4 | 30 |
| A pineapple | 0.4 | 0.0 | 11.8 | 48 |
| Orange | 0.9 | 0.0 | 8.4 | 37 |
| Peanut | 26.3 | 45.2 | 9.7 | 550 |
| watermelons | 0.5 | 0.2 | 6.0 | 27 |
| eggplant | 0.6 | 0.1 | 5.5 | 25 |
| Bananas | 1.5 | 0.0 | 22.0 | 94 |
| Mutton | 16.3 | 15.3 | 0.0 | 202 |
| Bagels | 10.0 | 2.0 | 69.0 | 334 |
| beans | 6.0 | 0.1 | 8.3 | 58 |
| Cowberry | 0.7 | 0.0 | 8.6 | 37 |
| Brynza | 17.9 | 20.1 | 0.0 | 252 |
| Swede | 1.2 | 0.1 | 8.1 | 38 |
| Gobies | 12.8 | 8.1 | 5.2 | 144 |
| Wafers with fat fillings | 3.0 | 30.0 | 64.0 | 538 |
| Wafers with fruit fillings | 3.0 | 5.0 | 80.0 | 377 |
| Ham | 22.6 | 20.9 | 0.0 | 278 |
| Grape | 1.0 | 1.0 | 18.0 | 85 |
| Cherry | 1.5 | 0.0 | 73.0 | 298 |
| Cherry | 0.8 | 0.0 | 11.3 | 48 |
| beef udder | 12.3 | 13.7 | 0.0 | 172 |
| Hercules | 13.1 | 6.2 | 65.7 | 371 |
| Beef | 18.9 | 12.4 | 0.0 | 187 |
| Beef stew | 16.8 | 18.3 | 0.0 | 231 |
| Blueberry | 1.0 | 0.0 | 7.7 | 34 |
| Pink salmon | 21.0 | 7.0 | 0.0 | 147 |
| Peas shelled | 23.0 | 1.6 | 57.7 | 337 |
| Whole peas | 23.0 | 1.2 | 53.3 | 316 |
| Green peas | 5.0 | 0.2 | 13.3 | 75 |
| Garnet | 0.9 | 0.0 | 11.8 | 50 |
| Grapefruit | 0.9 | 0.0 | 7.3 | 32 |
| Walnut | 13.8 | 61.3 | 10.2 | 647 |
| Fresh porcini mushrooms | 3.2 | 0.7 | 1.6 | 25 |
| Dried white mushrooms | 27.6 | 6.8 | 10.0 | 211 |
| Fresh boletus mushrooms | 2.3 | 0.9 | 3.7 | 32 |
| fresh boletus mushrooms | 3.3 | 0.5 | 3.4 | 31 |
| Fresh russula mushrooms | 1.7 | 0.3 | 1.4 | 15 |
| Raw smoked brisket | 7.6 | 66.8 | 0.0 | 631 |
| Pear | 0.4 | 0.0 | 10.7 | 44 |
| Pear | 2.3 | 0.0 | 62.1 | 257 |
| Goose | 16.1 | 33.3 | 0.0 | 364 |
| Dragee fruit | 3.7 | 10.2 | 73.1 | 399 |
| Blackberry | 2.0 | 0.0 | 5.3 | 29 |
| Animal fat, rendered | 0.0 | 99.7 | 0.0 | 897 |
| Tourist breakfast (beef) | 20.5 | 10.4 | 0.0 | 175 |
| Tourist breakfast (pork) | 16.9 | 15.4 | 0.0 | 206 |
| Green beans (pod) | 4.0 | 0.0 | 4.3 | 33 |
| Zephyr | 0.8 | 0.0 | 78.3 | 316 |
| Raisin | 2.3 | 0.0 | 71.2 | 294 |
| Caviar caviar granular | 31.6 | 13.8 | 0.0 | 250 |
| Breakthrough bream caviar | 24.7 | 4.8 | 0.0 | 142 |
| Pollock caviar punched | 28.4 | 1.9 | 0.0 | 130 |
| Sturgeon caviar granular | 28.9 | 9.7 | 0.0 | 202 |
| Sturgeon caviar | 36.0 | 10.2 | 0.0 | 235 |
| Turkey | 21.6 | 12.0 | 0.8 | 197 |
| figs | 0.7 | 0.0 | 13.9 | 58 |
| Iris | 3.3 | 7.5 | 81.8 | 407 |
| Yogurt natural 1.5% fat | 5.0 | 1.5 | 3.5 | 47 |
| Zucchini | 0.6 | 0.3 | 5.7 | 27 |
| Squid | 18.0 | 0.3 | 0.0 | 74 |
| Flounder | 16.1 | 2.6 | 0.0 | 87 |
| White cabbage | 1.8 | 0.0 | 5.4 | 28 |
| Cauliflower | 2.5 | 0.0 | 4.9 | 29 |
| Caramel | 0.0 | 0.1 | 77.7 | 311 |
| carp | 17.7 | 1.8 | 0.0 | 87 |
| Carp | 16.0 | 3.6 | 0.0 | 96 |
| Potato | 2.0 | 0.1 | 19.7 | 87 |
| Keta | 22.0 | 5.6 | 0.0 | 138 |
| Kefir fat | 2.8 | 3.2 | 4.1 | 56 |
| Kefir low fat | 3.0 | 0.1 | 3.8 | 28 |
| Dogwood | 1.0 | 0.0 | 9.7 | 42 |
| Strawberry wild-strawberry | 1.2 | 0.0 | 8.0 | 36 |
| Cranberry | 0.5 | 0.0 | 4.8 | 21 |
| Sausage boiled Doktorskaya | 13.7 | 22.8 | 0.0 | 260 |
| Boiled sausage | 12.2 | 28.0 | 0.0 | 300 |
| Milk boiled sausage | 11.7 | 22.8 | 0.0 | 252 |
| Sausage boiled Separate | 10.1 | 20.1 | 1.8 | 228 |
| Veal boiled sausage | 12.5 | 29.6 | 0.0 | 316 |
| Sausage boiled-smoked Amateur | 17.3 | 39.0 | 0.0 | 420 |
| Sausage boiled-smoked Servelat | 28.2 | 27.5 | 0.0 | 360 |
| Semi-smoked sausage Krakowska | 16.2 | 44.6 | 0.0 | 466 |
| Semi-smoked Minsk sausage | 23.0 | 17.4 | 2.7 | 259 |
| Semi-smoked sausage Poltava | 16.4 | 39.0 | 0.0 | 416 |
| Semi-smoked sausage Ukrainian | 16.5 | 34.4 | 0.0 | 375 |
| Raw-smoked sausage Lyubitelskaya | 20.9 | 47.8 | 0.0 | 513 |
| Raw-smoked Moscow sausage | 24.8 | 41.5 | 0.0 | 472 |
| sausage mince | 15.2 | 15.7 | 2.8 | 213 |
| horsemeat | 20.2 | 7.0 | 0.0 | 143 |
| Chocolate candies | 3.0 | 20.0 | 67.0 | 460 |
| Raw smoked loin | 10.5 | 47.2 | 0.0 | 466 |
| Smelt | 15.5 | 3.2 | 0.0 | 90 |
| Crab | 16.0 | 0.5 | 0.0 | 68 |
| Shrimps | 22.0 | 1.0 | 0.0 | 97 |
| Rabbit | 20.7 | 12.9 | 0.0 | 198 |
| Buckwheat | 12.6 | 2.6 | 68.0 | 345 |
| Corn grits | 8.3 | 1.2 | 75.0 | 344 |
| Semolina | 11.3 | 0.7 | 73.3 | 344 |
| oatmeal | 12.0 | 6.0 | 67.0 | 370 |
| Pearl barley | 9.3 | 1.1 | 73.7 | 341 |
| Wheat groats | 12.7 | 1.1 | 70.6 | 343 |
| Barley groats | 10.4 | 1.3 | 71.7 | 340 |
| Gooseberry | 0.7 | 0.0 | 9.9 | 42 |
| Dried apricots | 5.2 | 0.0 | 65.9 | 284 |
| chickens | 20.8 | 8.8 | 0.6 | 164 |
| Icy | 15.5 | 1.4 | 0.0 | 74 |
| Bream | 17.1 | 4.1 | 0.0 | 105 |
| Lemon | 0.9 | 0.0 | 3.6 | 18 |
| Green onion (feather) | 1.3 | 0.0 | 4.3 | 22 |
| Leek | 3.0 | 0.0 | 7.3 | 41 |
| Onion | 1.7 | 0.0 | 9.5 | 44 |
| Mayonnaise | 3.1 | 67.0 | 2.6 | 625 |
| Pasta | 11.0 | 0.9 | 74.2 | 348 |
| Makrurus | 13.2 | 0.8 | 0.0 | 60 |
| Raspberries | 0.8 | 0.0 | 9.0 | 39 |
| Mandarin | 0.8 | 0.0 | 8.6 | 37 |
| Margarine sandwich | 0.5 | 82.0 | 1.2 | 744 |
| Milk margarine | 0.3 | 82.3 | 1.0 | 745 |
| Marmalade | 0.0 | 0.1 | 77.7 | 311 |
| Vegetable oil | 0.0 | 99.9 | 0.0 | 899 |
| Butter | 0.6 | 82.5 | 0.9 | 748 |
| Ghee butter | 0.3 | 98.0 | 0.6 | 885 |
| Curd mass | 7.1 | 23.0 | 27.5 | 345 |
| Honey | 0.8 | 0.0 | 80.3 | 324 |
| Almond | 18.6 | 57.7 | 13.6 | 648 |
| Lamprey | 14.7 | 11.9 | 0.0 | 165 |
| Pollock | 15.9 | 0.7 | 0.0 | 69 |
| Beef brains | 9.5 | 9.5 | 0.0 | 123 |
| capelin | 13.4 | 11.5 | 0.0 | 157 |
| Milk | 2.8 | 3.2 | 4.7 | 58 |
| Milk acidophilus | 2.8 | 3.2 | 10.8 | 83 |
| Condensed milk | 7.0 | 7.9 | 9.5 | 137 |
| Condensed milk with sugar | 7.2 | 8.5 | 56.0 | 329 |
| Whole milk powder | 25.6 | 25.0 | 39.4 | 485 |
| Carrot | 1.3 | 0.1 | 7.0 | 34 |
| Cloudberry | 0.8 | 0.0 | 6.8 | 30 |
| sea kale | 0.9 | 0.2 | 3.0 | 17 |
| Wheat flour 1 grade | 10.6 | 1.3 | 73.2 | 346 |
| Wheat flour 2 grades | 11.7 | 1.8 | 70.8 | 346 |
| Wheat flour of the highest grade | 10.3 | 0.9 | 74.2 | 346 |
| Rye flour | 6.9 | 1.1 | 76.9 | 345 |
| Navaga | 16.1 | 1.0 | 0.0 | 73 |
| Burbot | 18.8 | 0.6 | 0.0 | 80 |
| Notothenia marble | 14.8 | 10.7 | 0.0 | 155 |
| Sea buckthorn | 0.9 | 0.0 | 5.5 | 25 |
| cucumbers | 0.8 | 0.0 | 3.0 | 15 |
| sea bass | 17.6 | 5.2 | 0.0 | 117 |
| river perch | 18.5 | 0.9 | 0.0 | 82 |
| Olives | 5.2 | 51.0 | 10.0 | 519 |
| Sturgeon | 16.4 | 10.9 | 0.0 | 163 |
| Halibut | 18.9 | 3.0 | 0.0 | 102 |
| Paste | 0.5 | 0.0 | 80.4 | 323 |
| Sweet green pepper | 1.3 | 0.0 | 4.7 | 24 |
| red sweet pepper | 1.3 | 0.0 | 5.7 | 28 |
| Peaches | 0.6 | 0.0 | 16.0 | 66 |
| Peaches | 3.0 | 0.0 | 68.5 | 286 |
| Parsley (greens) | 3.7 | 0.0 | 8.1 | 47 |
| Parsley (root) | 1.5 | 0.0 | 11.0 | 50 |
| Lamb liver | 18.7 | 2.9 | 0.0 | 100 |
| beef liver | 17.4 | 3.1 | 0.0 | 97 |
| Pork liver | 18.8 | 3.6 | 0.0 | 107 |
| Cod liver | 4.0 | 66.0 | 0.0 | 610 |
| Biscuit cake with fruit filling | 5.0 | 10.0 | 60.0 | 350 |
| Puff pastry with cream | 5.0 | 40.0 | 46.0 | 564 |
| Puff pastry with fruit filling | 5.0 | 25.0 | 55.0 | 465 |
| Tomatoes (tomatoes) | 1.0 | 0.2 | 3.7 | 20 |
| Lamb kidneys | 13.6 | 2.5 | 0.0 | 76 |
| Beef kidneys | 12.5 | 1.8 | 0.0 | 66 |
| Pork kidneys | 13.0 | 3.1 | 0.0 | 79 |
| Millet | 9.1 | 3.8 | 70.0 | 350 |
| curdled milk | 2.8 | 3.2 | 4.1 | 56 |
| Gingerbread | 5.0 | 3.0 | 76.0 | 351 |
| Blue whiting | 16.1 | 0.9 | 0.0 | 72 |
| whole wheat | 9.0 | 2.0 | 52.0 | 262 |
| Millet | 12.0 | 2.9 | 69.3 | 351 |
| Rhubarb | 0.7 | 0.0 | 2.9 | 14 |
| Radish | 1.2 | 0.0 | 4.1 | 21 |
| radish | 1.9 | 0.0 | 7.0 | 35 |
| Turnip | 1.5 | 0.0 | 5.9 | 29 |
| Rice | 8.0 | 1.0 | 76.0 | 345 |
| Rye | 11.0 | 2.0 | 67.0 | 330 |
| saber fish | 20.3 | 3.2 | 0.0 | 110 |
| Rybets Caspian | 19.2 | 2.4 | 0.0 | 98 |
| Rowan red | 1.4 | 0.0 | 12.5 | 55 |
| Rowan chokeberry | 1.5 | 0.0 | 12.0 | 54 |
| Ryazhenka | 3.0 | 6.0 | 4.1 | 82 |
| Carp | 18.4 | 5.3 | 0.0 | 121 |
| saury | 18.6 | 12.0 | 0.0 | 182 |
| herring | 17.3 | 5.6 | 0.0 | 119 |
| Salad | 1.5 | 0.0 | 2.2 | 14 |
| Beef sausages | 12.0 | 15.0 | 2.0 | 191 |
| Pork sausages | 10.1 | 31.6 | 1.9 | 332 |
| Sugar | 0.0 | 0.0 | 99.9 | 399 |
| Beet | 1.7 | 0.0 | 10.8 | 50 |
| Pork fat | 11.4 | 49.3 | 0.0 | 489 |
| Lean pork | 16.4 | 27.8 | 0.0 | 315 |
| Pork skinny | 16.5 | 21.5 | 0.0 | 259 |
| Pork stew | 15.0 | 32.0 | 0.0 | 348 |
| Sweet pastries | 8.0 | 15.0 | 50.0 | 367 |
| Herring | 17.7 | 19.5 | 0.0 | 246 |
| Salmon | 20.8 | 15.1 | 0.0 | 219 |
| sunflower seed | 20.7 | 52.9 | 5.0 | 578 |
| Lamb heart | 13.5 | 2.5 | 0.0 | 76 |
| beef heart | 15.0 | 3.0 | 0.0 | 87 |
| Pig's heart | 15.1 | 3.2 | 0.0 | 89 |
| Whitefish | 19.0 | 7.5 | 0.0 | 143 |
| Mackerel | 18.0 | 9.0 | 0.0 | 153 |
| garden plum | 0.8 | 0.0 | 9.9 | 42 |
| Cream 10% fat | 3.0 | 10.0 | 4.0 | 118 |
| Cream 20% fat | 2.8 | 20.0 | 3.6 | 205 |
| Sour cream 10% fat | 3.0 | 10.0 | 2.9 | 113 |
| Sour cream 20% fat | 2.8 | 20.0 | 3.2 | 204 |
| White currant | 0.3 | 0.0 | 8.7 | 36 |
| Red currants | 0.6 | 0.0 | 8.0 | 34 |
| Black currant | 1.0 | 0.0 | 8.0 | 36 |
| catfish | 16.8 | 8.5 | 0.0 | 143 |
| Dairy sausages | 12.3 | 25.3 | 0.0 | 276 |
| Sausages Russian | 12.0 | 19.1 | 0.0 | 219 |
| Sausages Pork | 11.8 | 30.8 | 0.0 | 324 |
| Soya | 34.9 | 17.3 | 26.5 | 401 |
| Horse mackerel | 18.5 | 5.0 | 0.0 | 119 |
| Sterlet | 17.0 | 6.1 | 0.0 | 122 |
| Zander | 19.0 | 0.8 | 0.0 | 83 |
| Wheat crackers | 11.0 | 2.0 | 72.0 | 350 |
| Cream crackers | 8.5 | 10.6 | 71.3 | 414 |
| Dry protein | 73.3 | 1.8 | 7.0 | 337 |
| Dry yolk | 34.2 | 52.2 | 4.4 | 624 |
| Drying | 11.0 | 1.3 | 73.0 | 347 |
| Dutch cheese | 27.0 | 40.0 | 0.0 | 468 |
| Processed cheese | 24.0 | 45.0 | 0.0 | 501 |
| Poshekhonskiy cheese | 26.0 | 38.0 | 0.0 | 446 |
| Russian cheese | 23.0 | 45.0 | 0.0 | 497 |
| Swiss cheese | 25.0 | 37.0 | 0.0 | 433 |
| curd curds | 7.1 | 23.0 | 27.5 | 345 |
| Fat cottage cheese | 14.0 | 18.0 | 1.3 | 223 |
| Low-fat cottage cheese | 18.0 | 2.0 | 1.5 | 96 |
| Fat-free cottage cheese | 16.1 | 0.5 | 2.8 | 80 |
| Bold cottage cheese | 16.7 | 9.0 | 1.3 | 153 |
| Fat veal | 19.0 | 8.0 | 0.0 | 148 |
| Skinny veal | 20.0 | 1.0 | 0.0 | 89 |
| Oatmeal | 12.2 | 5.8 | 68.3 | 374 |
| Sponge cake with fruit filling | 4.7 | 20.0 | 49.8 | 398 |
| Cake almond | 6.6 | 35.8 | 46.8 | 535 |
| Trepang | 7.0 | 1.0 | 0.0 | 37 |
| Cod | 17.5 | 0.6 | 0.0 | 75 |
| Tuna | 23.0 | 1.0 | 0.0 | 101 |
| coal fish | 13.2 | 11.6 | 0.0 | 157 |
| Acne | 14.5 | 30.5 | 0.0 | 332 |
| sea eel | 19.1 | 1.9 | 0.0 | 93 |
| Dried apricots | 5.0 | 0.0 | 67.5 | 290 |
| duckling | 16.5 | 31.0 | 0.0 | 345 |
| Beans | 22.3 | 1.7 | 54.5 | 322 |
| Dates | 2.5 | 0.0 | 72.1 | 298 |
| Hazelnut | 16.1 | 66.9 | 9.9 | 706 |
| Sunflower halva | 11.6 | 29.7 | 54.0 | 529 |
| Halva tahini | 12.7 | 29.9 | 50.6 | 522 |
| Hake | 16.6 | 2.2 | 0.0 | 86 |
| Wheat bread from 1 grade flour | 7.7 | 2.4 | 53.4 | 266 |
| Rye bread | 4.7 | 0.7 | 49.8 | 224 |
| Coarse rye bread | 4.2 | 0.8 | 43.0 | 196 |
| Horseradish | 2.5 | 0.0 | 16.3 | 75 |
| Persimmon | 0.5 | 0.0 | 15.9 | 65 |
| chickens | 18.7 | 7.8 | 0.4 | 146 |
| Cheremsha | 2.4 | 0.0 | 6.5 | 35 |
| Cherries | 1.1 | 0.0 | 12.3 | 53 |
| Blueberry | 1.1 | 0.0 | 8.6 | 38 |
| Prunes | 2.3 | 0.0 | 65.6 | 271 |
| Garlic | 6.5 | 0.0 | 21.2 | 110 |
| Lentils | 24.8 | 1.1 | 53.7 | 323 |
| Mulberry | 0.7 | 0.0 | 12.7 | 53 |
| Rosehip fresh | 1.6 | 0.0 | 24.0 | 102 |
| Dried rosehip | 4.0 | 0.0 | 60.0 | 256 |
| milk chocolate | 6.9 | 35.7 | 52.4 | 558 |
| Dark chocolate | 5.4 | 35.3 | 52.6 | 549 |
| pork fat | 1.4 | 92.8 | 0.0 | 840 |
| Spinach | 2.9 | 0.0 | 2.3 | 20 |
| Sorrel | 1.5 | 0.0 | 5.3 | 27 |
| Pike | 18.8 | 0.7 | 0.0 | 81 |
| Apples | 3.2 | 0.0 | 68.0 | 284 |
| Apples | 0.4 | 0.0 | 11.3 | 46 |
| beef tongue | 13.6 | 12.1 | 0.0 | 163 |
| Pork tongue | 14.2 | 16.8 | 0.0 | 208 |
| Ide | 18.2 | 1.0 | 0.0 | 81 |
| Egg powder | 45.0 | 37.3 | 7.1 | 544 |
| Chicken egg | 12.7 | 11.5 | 0.7 | 157 |
| quail egg | 11.9 | 13.1 | 0.6 | 167 |
The human body is very complex in composition. If you think about it, the head can go round from the number of its components and chemical processes passing inside. Some substances are synthesized within us from those already available, others come only with food. Let's take a look at what's what.
Nutrients (nutrients) come from food. In each product, their content is different, so it is important to understand that for the normal functioning of the body, you need to eat varied, consuming required amount nutrients.
For a better understanding, consider what classes nutrients are divided into.
Nutrients that we require in large quantities (tens of grams daily). These include:
The main building material in the human body. Animal protein is found in good amounts in meat, fish, chicken, eggs, dairy products; vegetable protein - in legumes, nuts and seeds.
Protein has a lot of functions, but in this topic we will consider only its building function.
Some of us strive to gain muscle mass. Here, of course, you can not do without training. After injury to muscle fibers during training, their recovery is necessary. The process of protein synthesis starts in the body; accordingly, it is necessary to increase its intake with food. Why when building muscle mass Can't get by with what was in the normal diet? This is because our hair, nails, bones, skin, enzymes, etc. also consist of protein and most of the amino acids that come with food go to maintain their normal state and functioning.
If you want your hair, nails to grow quickly, wounds heal faster, bones grow together after fractures, just increase the amount of protein in the diet a little (within reasonable limits, of course, so that there are no problems with the kidneys and liver in the future) and you yourself are all feel.
The main nutritional source of energy. They are divided into simple and complex.
Simple (mono- and disaccharides) are carbohydrates with a simple structure. Very quickly and easily absorbed. These include all sweets, confectionery, fruits, honey, in general, everything that a sweet tooth loves.
Complex carbohydrates (polysaccharides) are carbohydrates with a complex branched structure. Supply the body with energy more slowly and evenly. Found in various grains, vegetables, pasta from hard varieties. They also include fiber, which is not digested and does not carry any nutritional value but helps work gastrointestinal tract; found in vegetables, bran and unprocessed foods.
Excess carbohydrates lead to the accumulation of both subcutaneous fat and visceral fat (enveloping internal organs), so for weight loss it is necessary to adjust mainly carbohydrate intake. If your goal is to gain muscle mass, then increasing the amount right carbs will help to train more efficiently, replenish energy costs, which will naturally lead to better muscle development and further growth of muscle mass.
Like carbohydrates, one of the main sources of energy, about 80% of energy is stored in fats. Fats include saturated and unsaturated fatty acids.
Saturated fatty acids are found in beef, lamb, pork fat, coconut and palm oils. Their biological value is low, because they are slowly digested, do not succumb to oxidation and the action of enzymes, are slowly excreted from the body, create a load on the liver, negatively affect fat metabolism, and contribute to the development of atherosclerosis. Contained in fatty meat products, dairy products, fast food, confectionery. We still need a small part of them, because they are involved in the formation of hormones, the absorption of vitamins and various trace elements.
Monounsaturated and polyunsaturated fatty acids are mainly found in vegetable fats (found in oils, nuts, seeds), as well as in oily fish. They are used by the body to form cell membranes, as a source of biological substances involved in tissue regulation processes, reduce the permeability and increase the elasticity of blood vessels, improve the condition of the skin, etc. These acids, especially polyunsaturated ones, are not synthesized in the body and must be supplied with food.
Excessive consumption of saturated fat should be strictly controlled to avoid health problems. Daily it is worth adding polyunsaturated fatty acids to the diet (for example, in the form linseed oil or fish oil) to improve general condition health.
vitamins
From the Latin vita - "life". Currently, 13 vitamins are known and all of them are important. Only small part vitamins are synthesized in the body, most of them must be supplied regularly and in sufficient quantities from the outside. Vitamins play an important role in many biological processes and support numerous functions. Despite the extremely low concentration of vitamins in tissues and a small daily requirement, the lack of their intake causes the development of dangerous pathological changes all human tissues, and also causes disturbances in body functions, such as protective, intellectual, growth functions, etc.
Currently, more than 30 mineral biologically significant elements are considered essential for human life. They are divided into microelements (contained in ultra-small amounts - less than 0.001%) and macroelements (there are more than 0.01% in the body). Lack of nutrients or any imbalance of macro- or micronutrients leads to serious health problems.
Summarize. The human body is a single entity. The lack of any nutrient brings the body out of balance and leads to various diseases, ailments and just problems that at first glance do not really bother. Therefore, when drawing up effective diets, rely on the nutrient content of foods, see them in the nutritional value tables. Be beautiful and healthy!
Food products are necessary for the body for growth, the formation of new cells to replace those that have expired and died, as well as to replenish the energy reserves necessary for life and procreation. Total of food products entering the body and assimilated nutrients and energy should correspond to the sum of substances and energy costs spent on the formation of new tissues, as well as those removed from the body.
Food in the form in which it enters the body cannot be absorbed into the blood and lymph and cannot be used to perform various vital functions. To assimilate food in the organs of the digestive system, it must undergo mechanical and chemical processing. Food is crushed in the mouth, mixed in the stomach and small intestine with digestive juices, whose enzymes break down nutrients into simpler components. Digested to amino acids, monosaccharides and emulsified fats, nutrients are absorbed and absorbed by the body. Water, minerals (salts), vitamins are absorbed in their natural form. The mechanical and chemical processing of food and its transformation into substances absorbed by the body is called digestion.
All chemical compounds that are used in the body as building materials and energy sources (proteins, fats and carbohydrates) are called nutrients.
A person should regularly receive a sufficient amount of nutrients (proteins, fats and carbohydrates) with food, as well as the necessary water, mineral salts and vitamins.
Proteins contain hydrogen, oxygen, carbon, nitrogen, sulfur, phosphorus and other elements. In the stomach and small intestine, dietary proteins are broken down into amino acids and their constituents, which are absorbed and used to synthesize human-specific proteins. Of the 20 amino acids, necessary for a person, nine are essential as they cannot be synthesized in the human body. Ego valine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine. Listed amino acids
must be ingested with food. Without these essential amino acids, the synthesis of proteins necessary for the human body is disrupted. Proteins containing a complete set of amino acids, including essential amino acids, are called biologically complete proteins. The most valuable is the protein of milk, meat, fish, eggs. Proteins of plant origin (corn, wheat, barley, etc.) are considered incomplete, since they do not contain the full set of amino acids necessary for the synthesis of human proteins.
Carbohydrates containing hydrogen, oxygen, carbon are used in the body as energy substances and for the formation of cell membranes. With food in the form of vegetables, fruits, starch and other plant products, complex carbohydrates, which are called polysaccharides, enter the body. During digestion, polysaccharides are broken down into water-soluble disaccharides and monosaccharides. Monosaccharides (glucose, fructose, etc.) are absorbed into the blood and, together with the blood, enter the organs and tissues.
Fats serve as a source of energy and are able to accumulate in the body in the form of reserve materials. Fats are part of all cells, tissues, organs, and also serve as rich energy reserves, since during starvation, energy carbohydrates are formed from fats. Fats are composed of carbon, oxygen and hydrogen and have a complex structure. In the process of digestion, fats are broken down into their constituents - glycerol and fatty acids (oleic, palmetic, stearic), which are in various combinations and ratios in fats. In the body, fats can also be synthesized from carbohydrates and protein breakdown products. Some fatty acids cannot be formed in the body. These are oleic, arachidonic, linoleic, linoleic, which are contained in vegetable oils.
Minerals also enter the body with food and water in the form of various salts. These are salts containing calcium, phosphorus, potassium, sodium, sulfur, chlorine, iron, magnesium, iodine. Many other elements are present in food in small amounts, so they are called trace elements. For a growing organism, mineral salts are required more than for an adult, since they are involved in the formation of bone tissue, organ growth, are part of blood hemoglobin, gastric juice, hormones, cell membranes, nerve synapses.
Water, the amount of which in an adult reaches 65% of the total body weight, is an integral part of tissue fluid, blood, and the internal environment of the body. In food, vitamins are also present in small quantities, which are complex organs.
nic connections. Vitamins are essential for metabolic processes, they participate in all biochemical reactions, affect the growth and development of the human body and its organs. Lack or lack of vitamins in food leads to serious illnesses- avitaminosis.
Food also contains alimentary fiber, which are fiber (cellulose), which is part of plant cells. Dietary fibers are not broken down by enzymes, they are able to retain water. This is very important for digestion, since swollen dietary fibers, stretching the walls of the colon, stimulate peristalsis, the movement of food masses towards the rectum. The need for the amount of food consumed and the qualitative composition of nutrients (proteins, fats, carbohydrates, minerals and vitamins) depends on age, sex, body weight, work performed.
The amount of energy consumed in the body - energy consumption is measured in calories (or joules). One calorie is the amount of energy required to raise the temperature of water by 1°C (1 calorie is equal to 4.2 Joules - J). In the body, when 1 g of protein is oxidized, 4.1 kilocalories are formed - kcal, when 1 g of carbohydrates is oxidized - 4.1 kcal, when 1 g of fat is oxidized -
- kcal. Worker Energy Requirements Data various kinds labor are given in table. 9.
Table 9
Daily energy requirement for persons of various categories of labor
To meet the vital needs of the body during the day with light work, food should contain at least 80-100 g of proteins, and with heavy physical exertion - from 120 to 160 g. For children, taking into account their growth and energy costs, the amount of protein in food, when calculated per 1 kg of body weight, should be more than for an adult. The total amount of animal and vegetable fats in food per day should be at least 50 g. The need for carbohydrates during the day is 400-500 g.
Types of digestion
Digestion of food - digestion is a complex process. It is carried out in the cavities of the digestive system with the participation of enzymes secreted by the digestive glands. Therefore, digestion in the stomach, small intestine is called abdominal digestion. Digestion of food also occurs directly on the surface. epithelial cells small intestine. Such digestion is called contact or membrane digestion. The point is that on outer surface cell membrane epithelial cells have the highest concentration of digestive enzymes secreted by the intestinal glands. Membrane digestion is, as it were, the final phase of food digestion, after which the split proteins and carbohydrates, emulsified fats are absorbed into the blood and lymphatic capillaries.
The breakdown (digestion) of proteins, fats, carbohydrates occurs with the help of digestive enzymes (juices). These enzymes are found in saliva, gastric juice, intestinal juice, bile and pancreatic juice, which are, respectively, the secretion products of the salivary, gastric, small intestine and colonic glands, as well as the liver and pancreas. During the day, approximately 1.5 liters of saliva, 2.5 liters of gastric juice, 2.5 liters of intestinal juice, 1.2 liters of bile, 1 liter of pancreatic juice enter the digestive system.
Enzymes are the most important components of the secretions of the digestive glands. Thanks to digestive enzymes, proteins are broken down into amino acids, fats into glycerol and fatty acids, carbohydrates into monosaccharides. Digestive enzymes are complex organic substances that easily enter into chemical reactions with food products. Enzymes also serve as accelerators (catalysts) of biological reactions - the breakdown of nutrients. Produce enzymes that break down proteins
7 Sapin
proteases, splitting fats - lipases, splitting carbohydrates - amylases. For splitting actions, certain conditions are necessary - body temperature and the reaction of the environment (acidic or alkaline).
The organs of the digestive system also perform a motor (motor) function. In the digestive organs, food is crushed and mixed with digestive juices, which ensures close contact of food masses with enzymes. Mixing food with simultaneous promotion contributes to its continuous and close contact with the absorption surface of the intestine and more complete absorption digested food components. The promotion of food masses in the direction of the rectum contributes to the formation stool and ends with their removal from the body.
Human food contains the main nutrients: proteins, fats, carbohydrates; vitamins, microelements, macronutrients. Since our whole life is a metabolism in nature, for a normal existence, an adult must eat three times a day, replenishing his "reserve" of nutrients.
In the body of a living person, the processes of oxidation (combination with oxygen) of various nutrients are continuously going on. Oxidation reactions are accompanied by the formation and release of heat necessary to maintain the vital processes of the body. Thermal energy ensures the activity muscular system. Therefore, the harder the physical labor, the more food the body requires.
The energy value of food is usually expressed in calories. A calorie is the amount of heat required to heat 1 liter of water at 15°C by one degree. The calorie content of food is the amount of energy that is formed in the body as a result of the assimilation of food.
1 gram of protein, when oxidized in the body, releases an amount of heat equal to 4 kcal; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.
Squirrels
Proteins support the basic manifestations of life: metabolism, muscle contraction, nerve irritability, the ability to grow, expand, and think. Proteins are found in all tissues and body fluids, being their main part. The composition of proteins includes a variety of amino acids that determine the biological significance of a protein.
Non-essential amino acids are formed in the human body. Essential amino acids enter the human body only with food. Therefore, for the physiologically complete life of the body, the presence of all essential amino acids in food is necessary. A dietary deficiency of even one essential amino acid leads to a decrease in the biological value of proteins and can cause protein deficiency, despite a sufficient amount of protein in the diet. The main supplier of essential amino acids: meat, milk, fish, eggs, cottage cheese.
The human body also needs plant proteins, which are found in bread, cereals, vegetables - they include non-essential amino acids. Products containing animal and vegetable proteins provide the body with substances that are necessary for its development and vital activity.
The body of an adult should receive approximately 1 gram of protein per 1 kg of total weight. It follows that the "average" adult weighing 70 kg should receive at least 70 g of protein per day (55% of the protein should be of animal origin). With heavy physical exertion, the body's need for protein increases.
Proteins in the diet cannot be replaced by any other substances.
Fats
Fats surpass the energy of all other substances, participate in recovery processes, being structural part cells and their membrane systems, serve as solvents for vitamins A, E, D, contribute to their absorption. Also, fats contribute to the development of immunity and help the body to keep warm.
Lack of fat leads to disruption of the central nervous system, changes in the skin, kidneys, organs of vision.
The composition of fats contains polyunsaturated fatty acids, lecithin, vitamins A, E. The average need for an adult in fat is 80-100 g per day, including vegetable fat - 25..30 g.
Due to fat in food, a third of the daily energy value of the diet is provided; There are 37 g of fat per 1000 kcal.
Fats are found in sufficient quantities in the brain, heart, eggs, liver, butter, cheese, meat, lard, poultry, fish, milk. Especially valuable are vegetable fats that do not contain cholesterol.
Carbohydrates
Carbohydrates are the main source of energy. Carbohydrates account for 50-70% of calories daily ration. The need for carbohydrates depends on the energy consumption of the body.
The daily requirement for carbohydrates for an adult engaged in mental or light physical labor is 300-500 g / day. In people engaged in heavy physical labor, the need for carbohydrates is much higher. At obese people The energy content of the diet can be reduced by the amount of carbohydrates without compromising health.
Bread, cereals, pasta, potatoes, sugar (net carbohydrate) are rich in carbohydrates. An excess of carbohydrates in the body correct ratio the main parts of food, thereby disrupting the metabolism.
vitamins
Vitamins are not energy providers. However, they are necessary in small amounts to maintain the normal functioning of the body, regulating, directing and accelerating metabolic processes. The vast majority of vitamins are not produced in the body, but come from outside with food.
With a lack of vitamins in food, hypoavitaminosis develops (more often in winter and spring) - fatigue increases, weakness, apathy are observed, efficiency decreases, body resistance decreases.
The actions of vitamins in the body are interconnected - the lack of one of the vitamins entails a metabolic disorder of other substances.
All vitamins are divided into two groups: water soluble vitamins and fat soluble vitamins.
Fat soluble vitamins- vitamins A, D, E, K.
Vitamin A- affects the growth of the body, its resistance to infections, it is necessary to maintain normal vision, the condition of the skin and mucous membranes. Rich in vitamin A fish fat, cream, butter, egg yolk, liver, carrots, lettuce, spinach, tomatoes, green pea, apricots, oranges.
Vitamin D- promotes the formation of bone tissue, stimulates the growth of the body. A lack of vitamin D in the body leads to disruption of the normal absorption of calcium and phosphorus, causing rickets. Vitamin D is rich in fish oil, egg yolk, liver, fish roe. There is little vitamin D in milk and butter.
Vitamin K- participates in tissue respiration, blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. The cause of vitamin K deficiency is diseases of the digestive system or intake antibacterial drugs. Vitamin K is rich in tomatoes, green parts of plants, spinach, cabbage, nettles.
Vitamin E(tocopherol) affects activity endocrine glands, on the exchange of proteins, carbohydrates, provides intracellular metabolism. Vitamin E favorably affects the course of pregnancy and fetal development. Vitamin E is rich in corn, carrots, cabbage, green peas, eggs, meat, fish, olive oil.
Water Soluble Vitamins- vitamin C, B vitamins.
Vitamin C(ascorbic acid) - actively participates in redox processes, affects carbohydrate and protein metabolism increases the body's resistance to infections. Rich in vitamin C, rose hips, black currants, chokeberry, sea buckthorn, gooseberry, citrus fruits, cabbage, potatoes, leafy vegetables.
To the group vitamins B includes 15 independent vitamins, soluble in water, which take part in the metabolic processes in the body, the process of hematopoiesis, play an important role in carbohydrate, fat, water metabolism. B vitamins are growth promoters. Rich in B vitamins, brewer's yeast, buckwheat, oat groats, Rye bread, milk, meat, liver, egg yolk, green parts of plants.
Microelements and macroelements
Minerals are part of the cells and tissues of the body, are involved in a variety of metabolic processes. Macronutrients are needed by the body in relatively large quantities: calcium, potassium, magnesium, phosphorus, chlorine, sodium salts. Trace elements are needed in very small quantities: iron, zinc, manganese, chromium, iodine, fluorine.
Iodine is found in seafood, cereals, yeast, legumes, and liver are rich in zinc; copper and cobalt are found in beef liver, kidneys, egg yolk, honey. Berries and fruits contain a lot of potassium, iron, copper, phosphorus.
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