What nutrients does our body need to stay healthy? Essential Nutrients

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Class: 3.

Lesson type: lesson on learning new material

Didactic goals:

• educational : generalize knowledge about basic nutrients and their role in ensuring the vital functions of the body; teach children to choose healthy and healthy foods; strengthen the skills of proper nutrition.
• developing : develop the ability to organize a nutritious, varied diet; develop oral coherent speech and public speaking skills.
• educational : develop practical self-healing skills in children; Convince children of the need and importance of eating a variety of foods.

Equipment: multimedia projector, computer presentation, cards for individual work

For practical work : food: vegetable oil, butter, sour cream, meat, fish, cottage cheese, egg, milk, bread, potatoes, rolled oats, buckwheat, carrots, apple, orange.

Organization of workplaces: desks are arranged in groups (3 groups); on the tables there are cards with words for games, cards indicating the nutritional values ​​of foods, milk in packs, cards with the names of dishes for creating a menu.

Preparing children for the lesson: dividing students into groups.

During the classes

I. Organizational moment.

Teacher: Hello guys! I am glad to welcome you. I'm sure we are good mood We start the lesson and finish it with the same mood.

II. Updating basic knowledge.

“One king had a daughter whom he adored more than anything in the world. For breakfast, lunch and dinner they brought her the most exquisite delicacies. Bird's milk, chocolate pudding, raisin casserole, pineapple cream, strawberry jelly - this was the princess's menu. But for some reason the princess was neither cheerful nor rosy. On the contrary, she wasted away before our eyes. She didn’t even want to see all these delicacies. And then the king announced: “Whoever cures his daughter will give half his kingdom.” Doctors came running from everywhere. They wrote out prescriptions, but nothing helped the princess. In the end, a knowledgeable person was found and gave very simple advice: “Let the princess be fed with black bread and milk.” They did so - and the princess recovered.”

Conversation on content.

Why did the princess get sick?

How did the princess recover?

Who guessed what we will talk about in class? (children's answers)

We will talk about food, food products.

Why does a person need food? (children's answers).

Teacher's summary: Indeed, food helps to grow, move, maintain body heat, and fight disease. A person cannot live without food.

How much do you think a person eats in their lifetime?

A lot, about 50 tons. This is a whole freight car.

Do you think all food is healthy? ?

- Today we must find out what determines the usefulness of food.

II. Lesson topic message.

The topic of our lesson is Nutrients and their importance for the body.

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This is a very important topic, since our life and our health directly depend on nutrition.

We will act as researchers. You guys are the 1st group of researchers, you are the 2nd group of researchers, and you are III group.

III. Working on new material.

Teacher: From a fairy tale we learned about the benefits of milk. What are the benefits of milk, do you think?

Practical work. We need to find out the composition of the milk. To do this, I suggest conducting a milk study. (for each group, bags of milk are prepared on the tables. Students study the composition of milk according to the notes on the bags. The teacher, if necessary, provides assistance. Then the children’s answers are listened to). Nutritional value 100g. product: Fat – 3.2g, Protein – 2.9g, Carbohydrates – 4.7g.

Teacher: All food consists of proteins, fats, carbohydrates. These are nutrients.

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Teacher: Different foods have different ratios of nutrients and the importance of nutrients for the body varies.

What is protein?

Protein is a building material for body cells.

Protein is needed for the growth and development of the body. Protein increases the body's resistance.

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What are carbohydrates?

Carbohydrates are fuel for cells. This is the main source of energy for games, running, physical and mental work.

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What are fats?

- Fats are food and fuel stores. Fats are, first of all, building materials for the functioning of the brain and the functioning of the nervous system.

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Teacher: Guys, can a person be healthy without any nutrient? (children's answers)

Teacher's summary: All nutrients are needed by the body. Therefore, it is important to have a balanced and proper nutrition.

What happens if a person eats a lot of fat? (children's answers)

Teacher: Yes, the person will get sick. It will harm the work internal organs: liver, stomach and other organs. Excess protein also leads to negative development of the body. In ancient times, there was even torture, when a person was fed only meat. After some time the man died. Our task is to learn to be healthy.

Didactic game. Let's play a game called "Traffic Light of Desires." There is a traffic light in front of you. Remember? Red light is a prohibition sign, yellow is a warning sign, and green is a permissive sign. Cards with product names are laid out on the table. Your task is to attach them to the traffic light. But for a reason, the green light shows the names of those products that can be consumed every day, the yellow light sometimes, and the red light very rarely.

Let's check. Well done, we did it successfully.

Answers:

• Green: soup, vegetable salad, meat, fruit salad, milk, kefir, cottage cheese, yogurt, porridge, juice, bread, fish, fruits, vegetables, berries, sunflower oil.
• Yellow: chocolate, candy
• Red: Snickers, cake, fatty meat, Fanta, Pepsi-Cola, chips, Kirieshki, lemonade, chocolate candies, salo.

Teacher: We continue our research further. Here is a table showing the nutritional value of foods. Read carefully and find out which foods are rich in proteins, which are rich in fats, and which are rich in carbohydrates.

Carbohydrates		Fats		Squirrels
		butter
Pasta
		vegetable oil
Caramel
Potato

I suggest that group I choose those products in which proteins predominate, group II chooses products that are rich in carbohydrates, and group III - fats. From each group, select 2 representatives who will come to the table where different products are placed and select the appropriate products.

(Students show and name which products they chose).

Teacher: People have come up with many proverbs and sayings that are dedicated to various food products, and specifically to food.

Look at the blackboard. Are the proverbs composed correctly? Let's fix it.

( There are cards on the board with proverbs written on them, but the cards are mixed up)

Bread is like the eyes see porridge. (Bread is the head of everything)

What pleases the stomach, what pleases the whole mind. (It pleases the stomach that the eyes see porridge)

A cow has no food without bread (The cow has milk in her mouth)

Without salt it’s tasteless, there’s milk in your mouth. (Without salt it’s tasteless, but without bread it’s insatiable)

Teacher: Well done. You did a good job. At the same time we had a rest.

- An old English proverb says: “Eat one apple a day and you’ll forget about the doctor.”

Who will explain the meaning of this proverb?

What is an apple rich in?

That's right, vitamins. What do you know about vitamins?

Each type of vitamin is useful. You can see this for yourself if you read about the importance of vitamins. (In front of each group of students there are sheets with information about vitamins).

1 group. Vitamin A is a growth vitamin. It helps us maintain our vision. It can be found in milk, carrots, and green onions.

2nd group. Vitamin WITH fights diseases. It is found in garlic, cabbage, onions and many other vegetables and fruits.

3 group. Vitamin D strengthens bones, preserves teeth. It is found in cottage cheese, milk, and fish. We also get vitamin D by sunbathing.

Conversation on reading.

What have you learned about vitamins A?

What are the benefits of vitamins C?

What is the importance of vitamins D for the body?

What do vegetables and fruits complement here in the North? (berries).

Name these berries? (blueberries, cloudberries, blueberries, lingonberries, currants).

IV. Consolidation.

Teacher:One of the fairy-tale characters dreamed of attending our lesson. But I couldn’t because I got sick. So he sent us a letter. Let's read it.

(Student reads the text)

"Hello, friends! I am writing my letter from the hospital. My health has deteriorated: my head hurts, there are stars in my eyes, my whole body is lethargic. The doctor says I need to eat right. I made myself a menu for lunch: cake with lemonade, chips, jam and Pepsi-Cola. This is my favorite food. I’ll probably be healthy soon.”

Can you guess who sent us the letter? Absolutely right. This is Carlson.

What is the menu?

How do you understand the expression “ healthy menu»?

Does Carlson know what is included in a healthy menu?

Let's help him create a healthy menu for one day. Group I creates a menu for breakfast, group II for lunch, group III for dinner. Remember that lunch should be more filling than breakfast and dinner. Overeating before bed is also harmful. Use the list of dishes that is offered to you (there is a list on the tables indicating the dishes).

Dinner	Breakfast	Dinner
Chewing gum	Milk porridge
Pea soup	Pepsi cola
Tea with sugar	Vegetable salad	Boiled fish
Fish cutlet	Dried fruits compote	Cottage cheese casseroles
Meat cabbage soup	Kefir with sugar	Fruit juice
Milk porridge
Stewed vegetables	Fruit juice
Beef Goulash	The vinaigrette	A fresh vegetable salad
		Sausage with cabbage stew
Sparkling water	Boiled cutlets	Fish soup
Fried fish	Sweet tea	Sweet tea
Vermicelli instant cooking"Rolton"	Cabbage soup with meat	Rice porridge
Mashed potatoes
Fruit juice	Cottage cheese casserole	Sparkling water
Kirieshki	Pancakes with sour cream
Cocoa with milk

Teacher: - Let's check. What menu was prepared for lunch, breakfast, dinner. Well done, you successfully completed this task.

Now turn your attention to the screen. Let's listen to what advice the doctor at our outpatient clinic gives on proper nutrition.

"Dear Guys! There are certain standards for nutrition junior schoolchildren. Nutritionists have developed certain programs that provide comprehensive nutrition for the child. Thanks to this, the child receives everything from food essential vitamins and his menu consists of a variety of products that are necessary for his growing body. Monotonous food, and even more so food consisting of kirieshki and carbonated water, is harmful to the body.

Remember the golden rules of nutrition:

• the main thing is not to overeat;
• eat simple, freshly prepared food at the same time;
• Chew your food thoroughly and do not rush to swallow;
• before meals, do 5 - 6 breathing exercises stomach, mentally thanking those who took part in the creation of the products from which the food was prepared"

Teacher: Remember the doctor’s advice? I hope you will listen to your doctor's advice.

V. Lesson summary.

- Our research today was successful.

What did you learn that was useful for you?

I suggest testing our knowledge on the computer. Take your seats at the computers.

First, let's do some finger exercises.

Fingers doing exercises
To be less tired
And then they will work
Execute everything perfectly

You are asked to complete a test task. When you're done, the computer will evaluate your knowledge of today's lesson. When completing tasks, be careful and read the questions and answers carefully. (execution of Super Test v2.4 - software package)<Приложение 2 >

Raise your hands if you are satisfied with the results of your work. I guess that the computer rated your knowledge as “4” and “5”.

Now let's check the tasks using the screen.

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Teacher's final words. In general, the problem of healthy eating is a very big problem that many scientists in the world are working on. You will study these problems in high school in chemistry and biology classes.

And I wish you health. Remember, health is in your hands.

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Literature

1. A. Pleshakov. The world around us. 3rd grade. Part 1. M.: “Enlightenment” 2009.
2. A.Makeeva. Talk about proper nutrition. Primary School. No. 16 – 2003
3. Health protection. Elementary School. No. 20 – 2003
4. Health lessons. Elementary School. No. 1 – 2002
5. V.N.Kasatkina. Pedagogy of health. Elementary School. No. 9 – 1999

Doctors say that nutritious nutrition is an important condition for preserving and maintaining the health and high performance of adults, and for children it is also a necessary condition for growth and development.

For normal growth, development and maintenance of vital functions, the body needs proteins, fats, carbohydrates, vitamins, water and mineral salts in the quantities it needs.

Squirrels

Proteins are complex nitrogen-containing biopolymers. Proteins in the human body perform several important functions - plastic, catalytic, hormonal, specificity and transport.

The most important function of food proteins is to provide the body with plastic material. The human body is practically deprived of protein reserves. Their only source is food proteins, as a result of which they are considered essential components of the diet.

In many countries, the population is deficient in proteins. In this regard, an important task is to find new unconventional ways to obtain it. The protein content in the diet affects higher nervous activity. They also participate in the body’s energy balance, especially with high energy consumption, as well as with a lack of carbohydrates and fats.

The main source of complete proteins are products of animal origin (meat, fish, milk), therefore, when compiling a diet, it is necessary that they account for about 60% of the total amount of proteins consumed during the day.

Inadequate protein nutrition causes protein starvation, contributes to the destruction of the body's own protein, changes in the function of the endocrine glands, nervous system, and a decrease in the body's immunobiological reactivity.

Fats

Fats are a source of energy. They serve as a source of retinol and calciferol, phasfatides, and palinopastic fatty acids. They improve the taste of food. In food, fat should provide 30% of the daily energy value of the diet. The need for fat varies depending on climatic conditions. In northern climatic zones it is determined at 35% of the total energy value diet, in the middle climatic zone - 30%, in the southern zone - 25%.

Dietary fats are not only sources of energy, but also supply material for the biosynthesis of lipid structures, in particular cell membranes, in the body.

Fats have the highest energy value. When 1 g of fat is burned, 37.7 kJ (9 kcal) of heat is released (when 1 g of protein or carbohydrates is burned - only 16.75 kJ (4 kcal)). There are animal and vegetable fats. They have different physical properties and composition. Animal fats are solids. They include a large number of saturated fatty acids with a high melting point. Vegetable fats, unlike animal fats, contain a significant amount of polyunsaturated fatty acids, which are essential nutritional factors.

Carbohydrates

Carbohydrates play an important role in the regulation of protein metabolism. Depending on the structure of solubility, speed of absorption and use for glycogen formation, simple (glucose, fructose, galactose) and complex carbohydrates (starch, glycogen, fiber) are distinguished. In diets, starch accounts for about 80% of the total amount of carbohydrates consumed.

The main source of carbohydrates are herbal products(bread, flour

products, cereals, vegetables and fruits). Reducing the amount of carbohydrates entering the body with food leads to metabolic disorders. For example, if the body’s daily need for energy is not covered by carbohydrates (and a share

carbohydrates account for 50-70% of the total energy requirement), proteins will begin to be used, especially under stress, when an increased amount of the adrenal hormone cortisol is released into the blood, which blocks glucose in the muscles, so the muscles begin to intensively use proteins (more precisely amino acids) as an energy source and fatty acid. Glucose enters the brain, where it is consumed in increased quantities during stressful situations. The blood is saturated with glucose - it occurs

called temporary, transient diabetes mellitus. With repeated stress

conditions, there are prerequisites for the transition of temporary diabetes to chronic

form. Excess glucose that is not absorbed by muscles, its main consumer,

With the help of insulin, it is converted into fat and stored in adipose tissue.

An excess of carbohydrates unused by muscles, stored as fat, inhibits the absorption of glucose, which in turn increases the concentration in the blood of carbohydrates, the utilization of which muscle tissue is shrinking. The more sugars a person consumes, the more significantly carbohydrate-fat metabolism is disrupted, which is a prerequisite for obesity and diabetes.

Minerals and vitamins

Minerals and vitamins play a very important and at the same time unique role in the life of the body. First of all, they are not used as energy materials, which is a specific feature for proteins, fats and carbohydrates. Another distinctive feature of these nutrients is the relatively very small quantitative need for them by the body. Suffice it to say that the daily consumption of all mineral elements and their compounds does not exceed 20-25 g, and the corresponding figure for vitamins is even expressed in milligrams.

Minerals maintain the required level of osmotic pressure in tissues. The most favorable ratio of calcium and phosphate salts is 1:1.5 or 1:2. This ratio is observed in milk and dairy products, cabbage.

Vitamins are organic compounds needed by the body in small quantities and ensuring its normal physiological functions.

Essential vitamins. It is known that a person needs about 20 vitamins for normal life. Below are some of them.

Vitamin C. Contained in significant quantities in rose hips, black currants, cabbage, tomatoes, carrots, potatoes and other vegetables and fruits. At long absence Vitamin C food develops scurvy. With scurvy, people become weaker, their gums become inflamed and bleed, teeth fall out, and joints swell.

With hard work and illness, the need for vitamin C increases. Vitamin C stimulates hormonal regulation, body development processes, and resistance to diseases. Vitamin C is isolated in its pure form and is obtained industrially.

Vitamin A. Its chemical structure is similar to the substance carotene contained in plants (carrots, spinach, tomatoes, apricots). The conversion of carotene to vitamin A occurs in the intestinal wall and liver. Vitamin A is part of the visual pigment contained in the light-sensitive cells of the retina. Carotene and vitamin A are also found in large quantities in animal foods - butter, egg yolk, caviar, fish oil. In the absence of vitamin A in food, the cornea of ​​the eye, skin, Airways. An early manifestation of a lack of this vitamin in the body is “night blindness,” i.e. inability to see in low light. Therefore, people

whose work requires intense vision, it is necessary to consume additional vitamin A.

B vitamins. This group of vitamins includes several vitamins - B1, B2, B6, B12 and some others. Group B vitamins are found in significant quantities in brewer's yeast, seed shells of rye, rice, legumes, and from animal products - in kidneys, liver, and egg yolk. The specific function of B vitamins in the body is that they form enzymes that carry out many important metabolic reactions.

Vitamin B1 was the first of this group to be discovered. In the absence of this vitamin in food, damage to the nervous system develops - movement disorders, paralysis, leading to death. But, if the patient is given food that contains vitamin B1, recovery occurs.

Considering that vitamin B1 is not stored in the body for future use, its intake from food should be regular and uniform.

Vitamin B6 is involved in the transformation of amino acids and carbohydrate metabolism.

Vitamin B12 regulates hematopoietic function, growth nerve tissue.

Vitamin D (antirachitic vitamin). It is found in significant quantities in fish oil. It can be formed in the human body under the influence of ultraviolet rays. Vitamin D is antirachitic, participates in the metabolism of calcium and phosphorus, and is formed in human skin under the influence of ultraviolet rays. Absence

Vitamin D deficiency causes a disease in children called rickets. The bones of rachitic children do not contain enough calcium and phosphorus. This leads to curvature of the bones of the limbs, the appearance of clearly visible thickenings on the ribs, and deformation of the chest. These children are susceptible to various diseases. The best way to prevent and treat rickets is to eat foods containing vitamin D, as well as expose children to the sun or expose them to artificial ultraviolet irradiation.

Thus, our body, in addition to nutrients, must receive the necessary vitamins from food. This ensures, especially in childhood and adolescence, normal growth, maintenance of performance and resistance to disease. Excessive consumption of certain vitamins (for example, A and B) leads to metabolic disorders (hypervitaminosis).

Vitamins should be supplied to both the patient and the healthy body constantly and in certain quantities. However, their content in food products varies and does not always meet the body’s needs. These fluctuations are associated with seasonal changes in the composition of food products, with the duration of storage of vegetables and fruits from the moment of ripening to consumption.

Drinking regime

Correct drinking regime ensures normal water-salt metabolism, creates favorable conditions for the functioning of the body.

Indiscriminate or excessive water consumption impairs digestion; increasing the total volume of circulating blood, it creates additional stress on the cardiovascular system and kidneys, and increases the release of substances necessary for the body (for example, table salt) through the kidneys and sweat glands. Temporary fluid overload (for example, simultaneous intake of a large amount of water) disrupts muscle function, leads to rapid fatigue, and sometimes causes cramps. With insufficient water consumption, health worsens, body temperature rises, pulse and breathing increase, performance decreases, etc.; Dehydration can also cause more severe consequences.

The minimum amount of water required by the body to maintain water-salt balance during the day is 2-2.5 liters. For better digestion of food, it is worth setting a time frame for water consumption. You can drink 20 minutes before or 40 minutes after meals.

The human body consists of proteins (19.6%), fats (14.7%), carbohydrates (1%), minerals (4.9%), water (58.8%). It constantly spends these substances to produce the 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 occurs, and the energy consumed is replenished from substances supplied with food. 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 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.), and contribute to the normal metabolism of vitamins and mineral salts in the body. Proteins are involved in the formation of energy, especially during periods of high energy expenditure or when there is 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: slower 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 continuously formed from amino acids entering cells as a result of digestion of food protein. For human protein synthesis, food protein is required 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. Based on their biological value, amino acids are divided into essential and non-essential.

Irreplaceable eight amino acids - lysine, tryptophan, methionine, leucine, isoleucine, valine, threonine, phenylalanine; For children, histidine is also needed. These amino acids are not synthesized in the body and must be supplied with food in a certain ratio, i.e. balanced. Replaceable 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 of essential amino acids. The more essential amino acids it contains, the more valuable it is. A protein containing all eight essential amino acids is called full-fledged. The source of complete proteins is all animal products: dairy, meat, poultry, fish, eggs.

Daily norm Protein consumption for people of working age is only 58-117 g, depending on the gender, age and nature of the person’s work. Animal proteins should make up 55% of the daily requirement.

The state of protein metabolism in the body is judged by the nitrogen balance, i.e. by the balance between the amount of nitrogen introduced with food proteins and excreted from the body. Healthy adults who eat properly are in nitrogen balance. Growing children, young people, pregnant and lactating women have a positive nitrogen balance, because protein from food goes into the formation of new cells and the introduction of nitrogen with protein foods prevails over its removal from the body. During fasting, illness, when food proteins are not enough, a negative balance is observed, i.e. more nitrogen is excreted than is introduced; a lack of food proteins leads to the breakdown of proteins in organs and tissues.

Fats

These are complex organic compounds consisting of glycerol and fatty acids, which contain carbon, hydrogen, and oxygen. Fats are considered basic 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 and is used by the body as a source of energy (30% of total needs

body 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 remainder of the incoming fat after covering the body's needs is deposited in subcutaneous tissue in the form of a subcutaneous fat layer and in the connective tissue surrounding the internal organs. Both subcutaneous and internal fat are the main energy reserve (spare fat) and are used by the body during intense physical work. The subcutaneous fat layer protects the body from cooling, and internal fat protects internal organs from shocks, shocks and displacements. With a lack of fat in the diet, a number of disorders are observed on the part of the central nervous system, the body’s defenses weaken, 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 containing a variety of fatty acids are needed, of which 60 are currently known. Fatty acids are divided into saturated or saturated (i.e., extremely saturated with hydrogen) and unsaturated or unsaturated.

Saturated fatty acids (stearic, palmitic, capronic, butyric, etc.) have low biological properties, are easily synthesized in the body, negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis, as they increase the cholesterol level in the blood. These fatty acids are found in large quantities in animal fats (lamb, beef) and 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 oxidizing and adding hydrogen and other substances. The most active of them are: linoleic, linolenic and arachidonic acids, called polyunsaturated fatty acids. According to their own biological properties they are considered vital important substances and is 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 low temperature melting and high digestibility (98%).

The biological value of fat also depends on the content of various fat-soluble vitamins A and D (fish oil, 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 clotting. Phosphatides are found in meat, egg yolk, liver, dietary fats, sour cream.

Sterols are integral part fat In vegetable fats they are presented in the form of beta sterol and 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, in addition, is formed in the human body. With normal cholesterol metabolism, the amount of cholesterol ingested from food and synthesized in the body is equal to the amount of cholesterol that breaks down and is excreted from the body. In old age, as well as with overstrain of the nervous system, excess weight, and a sedentary lifestyle, cholesterol metabolism is disrupted. 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 consumption for the working population is only 60-154 g, depending on age, gender, the nature of the breast and the climatic conditions of the area; Of these, fats of animal origin should make up 70%, and vegetable fats - 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 oxidize, serve as the main source of energy used in the process of human muscular 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, contained 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.

If there is a lack of carbohydrates in the diet during heavy physical activity, energy is formed from stored fat, and then from protein in the body. When there is an excess of carbohydrates in the diet, the fat reserve is replenished due to the conversion of carbohydrates into fat, which leads to an increase in human weight. The body's source of carbohydrates is plant products, in which they are presented in the form of monosaccharides, disaccharides and polysaccharides.

Monosaccharides are the most simple carbohydrates, sweet in taste, soluble in water. These include glucose, fructose and galactose. They are quickly absorbed from the intestines into the blood and are used by the body as a source of energy, to form glycogen in the liver, to nourish brain tissue, muscles and maintain the required blood sugar level.

Disaccharides (sucrose, lactose and maltose) are carbohydrates that taste sweet, are soluble in water, and are broken down in the human body into two molecules of monosaccharides to form glucose and fructose from sucrose, glucose and galactose from lactose, and two glucose molecules from maltose. .

Mono- and disaccharides are easily absorbed by the body and quickly cover a person’s energy costs during intense physical activity. Excessive consumption of simple carbohydrates can lead to an increase in blood sugar, consequently, to a negative effect on pancreatic function, 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, and fiber.

Starch in the human body, under the influence of enzymes in digestive juices, it is broken down into glucose, gradually satisfying the body’s need for energy for a long period. Thanks to starch, many products containing it (bread, cereals, pasta, potatoes) make a person feel full.

Glycogen enters the human body in small doses, since it is contained in small quantities 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 promoting better digestion and absorption of food. All plant products contain fiber (from 0.5 to 3%).

Pectin(carbohydrate-like) substances, entering the human body with vegetables and fruits, stimulate the digestion process and promote excretion from the body harmful substances. These include protopectin - found in the cell membranes of fresh vegetables and fruits, giving them rigidity; pectin is a jelly-forming substance in the cell juice of 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, and cranberries.

The daily norm of carbohydrate consumption for the working population is only 257-586 g, depending on age, gender and nature of work.

Vitamins

These are low-molecular organic substances of various chemical natures that act as biological regulators of life processes in the human body.

Vitamins participate in the normalization of metabolism, in the formation of enzymes and hormones, and stimulate growth, development, and healing 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 Russian scientist N.I. Lunin. Currently, more than 30 types of vitamins have been discovered, each of which has a chemical name and many of them have a letter designation of the Latin alphabet (C - ascorbic acid, B - thiamine, etc.). Some vitamins are not synthesized in the body and are not stored, so they must be administered with food (C, B, P). Some vitamins can be synthesized in

body (B2, B6, B9, PP, K).

Lack of vitamins in the diet causes a disease called vitamin deficiencies. Insufficient intake of vitamins from food can lead to 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 poisoning of the body, called hypervitaminosis.

Depending on 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 and affects metabolism. A 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 products, especially in rose hips, black currants, red pepper, parsley, and 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 and is involved in metabolism, especially carbohydrate metabolism. In case of deficiency of this vitamin, a disorder of the nervous system is observed. The need for vitamin B is 1.1-2.1 mg per day. The vitamin is contained in animal food and plant origin, especially in grain products, yeast, liver, pork.

Vitamin B2 (riboflavin) is involved in metabolism and affects growth and vision. With a lack of vitamin, the function of gastric secretion, vision, and skin condition worsen. The daily intake is 1.3-2.4 mg. The vitamin is found in yeast, bread, buckwheat, milk, meat, fish, vegetables, and fruits.

Vitamin PP (nicotinic acid) is part of some enzymes and is involved in metabolism. A lack of this vitamin causes fatigue, weakness, and irritability. In its absence, the disease pellagra occurs (“ rough skin"). The daily intake rate is 14-28 mg. Vitamin PP is found in many products of plant and animal origin and 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 and blood vessels are observed. The recommended 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. Its consumption rate is 0.2 mg per day. It is found in lettuce, spinach, parsley, and green onions.

Vitamin B12 (cobalamin) is of great importance in hematopoiesis and metabolism. With a lack of this vitamin, people develop malignant anemia. Its consumption rate 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 the functioning of the cardiovascular system and oxidative processes in the body. The daily requirement for the vitamin is 2 mg. It is found in yeast, liver, and 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 liver, meat, eggs, milk, and grain.

Vitamin A (retinol) promotes growth and skeletal development, affects vision, skin and mucous membranes, and increases the body's resistance to infectious diseases. If it is deficient, growth slows down, vision weakens, and hair falls out. It is found in products of animal origin: fish oil, liver, eggs, milk, meat. Yellow-orange plant foods (carrots, tomatoes, pumpkin) contain provitamin A - carotene, which in the human body is converted into vitamin A in the presence of food fat.

Vitamin D (calciferol) takes part in the formation of bone tissue, stimulates

height. With a lack of this vitamin, rickets develops in children, and bone tissue changes in adults. Vitamin D is synthesized from 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 functioning of the endocrine glands, affects the reproductive processes and the nervous system. The consumption rate is 8-10 mg per day. There is a lot of it in vegetable oils and cereals. Vitamin E protects vegetable fats from oxidation.

Vitamin K (phylloquinone) affects blood clotting. Its daily requirement is 0.2-0.3 mg. Contained in green leaves of 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 and vegetable oil.

Vitamin U affects the function of the digestive glands and promotes the healing of stomach ulcers. Contained in the juice of fresh cabbage.

Preservation of vitamins during cooking. During storage and cooking food products some vitamins are destroyed, especially vitamin C. Negative factors that reduce the C-vitamin activity of vegetables and fruits are: sunlight, air oxygen, high temperature, alkaline environment, high air humidity and water in which the vitamin dissolves well. Enzymes contained in food products accelerate the process of its destruction.

Vitamin C is highly destroyed during cooking. vegetable purees, cutlets, casseroles, stews and slightly - when frying vegetables in fat. Secondary heating of vegetable dishes and their contact with oxidizing parts of technological equipment lead to the complete destruction of this vitamin. B vitamins are largely preserved during cooking. But it should be remembered that an alkaline environment destroys these vitamins, and therefore you should not add baking soda when cooking legumes.

To improve the absorption of carotene, it is necessary to consume all orange-red vegetables (carrots, tomatoes) with fat (sour cream, vegetable oil, milk sauce), and add them sauteed to soups and other dishes.

Fortification of food.

Currently, catering establishments quite widely use the method of artificial fortification of ready-made food.

Ready-made first and third courses are enriched with ascorbic acid before serving the food. Ascorbic acid 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. Water solution 4 ml of these vitamins per serving are added daily to prepared foods.

The food industry produces fortified products: milk and kefir fortified with vitamin C; margarine and baby flour enriched with vitamins A and D, butter enriched with carotene; bread, premium flour, enriched with vitamins BP B2, PP, etc.

Minerals

Mineral, or inorganic, substances are considered essential; they participate in vital 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 their content in the body, minerals are divided into:

Macroelements, found in significant quantities (99% of the total amount of minerals contained in the body): calcium, phosphorus, magnesium, iron, potassium, sodium, chlorine, sulfur.

Microelements, included in the human body in small doses: iodine, fluorine, copper, cobalt, manganese;

Ultramicroelements, contained in the body in minute quantities: gold, mercury, radium, etc.

Calcium is involved in the construction of bones, teeth, and is necessary for normal nervous activity.

system, heart, affects growth. Dairy products, eggs, cabbage, and beets are rich in calcium salts. The body's daily requirement 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 phosphorus requirement is 1.2 g per day.

Magnesium affects nervous, muscle and cardiac activity and has vasodilating properties. Contained in bread, cereals, legumes, nuts, cocoa powder. The daily intake of magnesium is 0.4 g.

Iron normalizes blood composition (entering hemoglobin) and is active participant oxidative processes in the body. Contained in liver, kidneys, eggs, oatmeal and buckwheat, rye bread, apples. The daily requirement for iron is 0.018 g.

Potassium participates in water metabolism in the human body, enhancing 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 exchange, retaining moisture in the body, maintains normal osmotic pressure in tissues. There is little sodium in food products, so it is introduced 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 osmotic pressure in tissues and in the formation of hydrochloric acid (HC1) in the stomach. Chlorine comes from cooked salt. Daily requirement 5-7g.

Sulfur is part of some amino acids, vitamin B, and the hormone insulin. Contained in peas, oatmeal, cheese, eggs, meat, fish. Daily requirement 1 g. ‘

Iodine is involved in the construction and functioning of thyroid gland. Most iodine is concentrated in sea ​​water, seaweed And sea ​​fish. The daily requirement is 0.15 mg.

Fluoride takes part 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 plant origin.

The total daily requirement of the adult human body for minerals is 20-25 g, and the balance of individual elements is important. 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 in the body acid-base balance it is necessary to correctly combine in the diet foods containing alkaline minerals (Ca, Mg, K, Na), which are rich in milk, vegetables, fruits, potatoes, and acidic substances (P, S, Cl, which are 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 in terms of quantity (2/3 of the human body weight). Water is the medium in which cells exist and communication between them is maintained; it is the basis of all fluids in the body (blood, lymph, digestive juices). Metabolism, thermoregulation and other biological processes occur with the participation of water. Every day a person excretes water through sweat (500 g), exhaled air (350 g), urine (1500 g) and feces (150 g), removing harmful metabolic products from the body. To restore 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 from drinking, 1.2 liters from food, and 0.3 liters formed during metabolism. In the hot season, when working in hot shops, under intense physical activity There are large losses of water in the body through sweat, so its consumption is increased to 5-6 liters per day. In these cases drinking water add salt, since a lot of sodium salts are lost with sweat. Excessive water consumption puts additional stress 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 severe dehydration and poses a threat to life. A person can live no more than 6 days without water.

A nutritious diet, rich in nutrients, is a 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 can hardly be overestimated. The most important component of nutrition are nutrients called proteins: they play a major role in all life processes of the body. Protein-rich foods are fundamental because protein is the main building block various cells and fabrics. All enzymes with the help of which chemical transformations of substances are carried out in the body contain proteins. All vital processes of the body are related to protein to one degree or another. The importance of these nutrients for the body is so great that proteins cannot be replaced by any other component of food and must be present in the required quantity in the diet of both healthy and sick people.

The human body's need for protein depends on a number of factors, the most important of which are the person's age and the nature of the work he performs.

The role of proteins in the life of the body is unchanged, but a person’s need for protein changes depending on his physical condition. For example, pregnant and lactating women have higher protein intake rates. With illness, the need for protein also changes.

Proteins of animal origin in products are very diverse in composition, and their nutritional value depends on the amount and ratio of the amino acids they contain. In the human body, in its digestive (gastrointestinal) tract, food proteins are broken down into their component parts - amino acids.

The foods richest in protein include: meat, poultry, 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 and its fatness. Beef, for example, is richer in protein than pork or lamb. The fattier the meat, the less protein it contains. IN therapeutic nutrition You should use lean meat (beef, chicken, rabbits), fish (pike perch, pike, carp) and other products.

Proteins from animal products - meat, fish, milk, eggs, etc. - have high biological value, while some proteins of plant origin, 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 are of unequal value. For example, game proteins, veal and most organ meats 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 proteins chicken egg(yolk) and milk (cottage cheese, cheese). Nutrients in food products of plant origin - potatoes, cabbage, rice and, especially, soybean - also have high biological value. Proteins from peas and some cereals have less nutritional value.

Amino acids enter the blood, are carried throughout all tissues and are used for protein synthesis of a given organism. There are a number of amino acids that are classified as essential. They were named so due to the fact that they are not synthesized in the body and must be supplied with food.

It should be noted that not all foods contain sufficient amounts of essential amino acids and, therefore, not all proteins have high biological value.

TO essential amino acids products 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 a significant role in the synthesis of hemoglobin in the blood.
• Cystine and methionine are necessary for the body to synthesize proteins. 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 that prevent fatty degeneration of liver tissue, and if it occurs, have a therapeutic effect, eliminating this process. Methionine is found in large quantities in cottage cheese; this determines wide application cottage cheese in therapeutic nutrition for liver disease.

When constructing diets, it is necessary to select food products correctly, taking into account their amino acid composition.

Products of plant origin must be combined with products of animal origin. For example, 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.

The optimal ratio of nutrients is also of great importance, which boils down to the following:

• If the diet contains insufficient amounts of fats and carbohydrates, then the proteins supplied from food will be used by the body to cover energy costs. Therefore, it is recommended that approximately 14% of the total daily calorie intake be provided by protein. For more complete absorption of proteins by the body, it is also necessary that the food contain vitamins and mineral salts.
• Animal proteins are much better digested and absorbed by the body; Proteins of plant origin, especially cereal proteins, are less digestible, 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 absorption of all nutrients.

However, when compiling daily diets, it is also necessary to keep 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 digestibility of nutrients, including proteins, by the body is greatly influenced by the nature of culinary processing of products. By using certain methods of culinary processing of products, you can increase or decrease the degree of their digestibility. With proper heat treatment, physicochemical changes occur in products, as a result of which they acquire a pleasant taste and aroma and, therefore, are better absorbed by the body. Not all meat and fish tissues 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 lowest content of connective tissue: beef - thick and thin edges, hind legs, tenderloin; pork - loin, ham. From chicken and fish carcasses, if they are intended for feeding patients for whom mechanical irritation of the stomach and intestines is contraindicated, 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, low in connective tissue and easy to digest. As you know, boiled meat or fish are better absorbed than fried ones. Therefore, if there is a lot of connective tissue in the meat, it should be boiled or stewed, since this softens the connective tissue, and its constituent protein (collagen) acquires a jelly-like state and partially dissolves in water, making it easier to digest.

Speaking about nutrients in human nutrition, it is worth noting that chopping meat, fish and other products facilitates the digestion process and promotes better absorption of nutrients by the human body. When cooking products, maximum preservation of the complete proteins, vitamins, and mineral salts they contain must be ensured. It should be borne in mind that some proteins, for example albumin, meat globulin, fish, are highly soluble in water and salt solutions. Therefore, you cannot wash crushed products. They should also not be stored in water.

To better preserve nutrients, food should be placed in boiling water when cooking. The best way to cook fish is poaching.

Excessively long cooking or frying of foods increases nutrient loss. Therefore, it is necessary to strictly monitor the established time limits for heat treatment of various products.

Below is a table of amino acid content in foods.

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, zander
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 fats. On the other hand, a large amount of fat is deposited in the tissues; this fat is reserve fat. The great importance of these essential nutrients for humans is determined by their high ability to produce heat, which is almost twice as high as that of proteins and carbohydrates. The importance of fats in human nutrition is also that they are one of the main sources of covering the body’s energy costs.

Products containing fats can be of animal or plant origin. Of the meats and meat products, the richest in them are pork and smoked meats, as well as geese and ducks. Among plant products, nuts, as well as seeds of fruits and plants, contain especially a lot of fat, many of which are a source of industrial production of vegetable oils.

The body's need for fat varies depending on its physiological state. In some diseases, the amount of fat in the daily diet is slightly reduced. Elderly people are recommended to consume more plant-based fats; the total amount of fat in their diet should be less than the recommended physiological norms. Big biological significance and the different composition of fats require special attention when choosing them for a particular diet. IN dietary nutrition, including diabetes mellitus, one cannot limit oneself 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 have important for the body, but when cooking foods, fats under the influence of high temperatures can be destroyed, resulting in the formation of substances harmful to the body. Therefore, it is advisable to choose fats that can withstand heating at high temperature and do not decompose. In this regard, it should also 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, must be consumed in its natural form.

Approximately 30% of the total fat included in a person’s daily diet should be supplied from vegetable fats. The melting point of fat depends on the quantity and quality of its constituent fatty acids; The more unsaturated fatty acids a fat contains, the lower its melting point, and vice versa, the more saturated fatty acids a fat contains, 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 has essential for its digestibility. Great nutritional value butter This is explained by the fact that the fat is present 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 fat-like substances (lipoids), which contain phosphatides, sterols, waxes and other substances. Phosphatides are part of all cells and tissues; they are found in large quantities in the cells of the 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 participate in the regulation of growth and other vital processes.

Lecithins are similar in action to methionine; they, like phosphatides, are found in most products. 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 nutrition for liver disease.

Butter contains vitamin A, the fats of many fish are rich in vitamins E and D, corn and sunflower oil contain vitamins E and group B. At the same time, baked lamb, beef and lard contain small amounts of fat-soluble vitamins; margarine and shortening do not contain vitamins at all (unless they are specially fortified).

Fats are complex chemical compounds and digestive tract humans are broken down into their component 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 have a high medicinal value for 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, it is the most physiologically active and important arachidonic acid, but there is little of it 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 low consumption or absence of fats 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)
Full fat kefir
Dutch cheese
Processed cheese
Butter
Corn oil
Olive oil
Sunflower oil
Creamy margarine
Beef
Mutton
Veal
Rabbit meat
Mackerel
Horse mackerel

Another group of lipoids - sterols, and especially cholesterol - also plays a major role in the life of the body. Almost all animal products used as food are, to a greater or lesser extent, a source of cholesterol.

The highest cholesterol content is in foods such as caviar, egg yolk, brains, liver, pork and lamb lard, goose fat. These foods containing cholesterol are excluded from the diet in case of atherosclerosis and liver disease. Products of plant origin contain phytosterols, which are not absorbed by the human body, but bind cholesterol in the intestines. Physiological standards developed by the Institute of Nutrition of the Academy medical sciences Russian Federation, it is recommended that in the daily diet of an adult, fats provide about 30% of the total calorie content.

The high chemical activity of unsaturated fatty acids determines their significant role in the vital processes of the body (they affect fat metabolism, help rid the body of 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 blood, muscles, nervous and other tissues of the body. Providing continuously ongoing energy processes, carbohydrates are consumed in large quantities by the liver, muscles and other tissues of the body. In the human body, during the metabolic process, a constant concentration of carbohydrates (sugar) is maintained in the blood and other tissues. In addition, the liver and muscle tissue store a supply of carbohydrates in the form of a substance called glycogen.

The main importance in carbohydrate metabolism has the pancreas and the enzyme insulin it produces. Disruption of the normal activity of the pancreas causes a serious disease called diabetes mellitus, in which all types of metabolism are disrupted - primarily carbohydrate, but also fat and protein. When you have diabetes, the level of sugar (glucose) in the blood rises sharply.

This explains the fact that the main method of treatment of this disease Proper nutrition has always been and is. IN special diet for patients with diabetes mellitus (diets 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 patients with diabetes are required to study the properties of carbohydrates and be well aware of which foods contain them. The source of carbohydrates is practically only plant foods. Food products containing carbohydrates from the list of animal products are animal starch or milk sugar. Also, animal products that are a source of carbohydrates include milk itself and some dairy products.

In my own way chemical composition and biological value of carbohydrates are not the same. The following main types of carbohydrates are distinguished: simple and complex sugars, starch, fiber and pectin. Sugars (glucose, fructose, sucrose, maltose, lactose, etc.), along with starch, are the most important types of carbohydrates. Depending on their composition, sugars 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; moreover, they quickly dissolve in water and are easily absorbed by the body.

Glucose It is completely absorbed within 5-10 minutes after its introduction into the stomach. Therefore, as a high-energy product, it is good remedy to restore normal activity of the central nervous and cardiovascular systems; fast action Glucose also has an effect in a state of general weakness.

Fructose usually found in fruits and berries together with glucose. Compared to other carbohydrates, it has low stability and can change when boiled. The most common disaccharides include sucrose, lactose and maltose. During the digestion process, 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. Sucrose accumulates in very large quantities in sugar cane (up to 25%) and sugar beets (20%). Carrots contain about 7% sucrose. As for glucose, it is especially rich in it Bee Honey, grapes and their processed products (raisins, grape juice).

If you often go on diets and calculate your meals, then this table will definitely come in handy. Of course, it is impossible to accurately indicate how much protein or carbohydrates a particular product contains, since this depends on many factors. The table shows average figures calculated for each product. The most accurate numbers can 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
Baranki	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
Waffles with fat-containing fillings	3.0	30.0	64.0	538
Waffles 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	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
Pomegranate	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 porcini 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
Fruit dragee	3.7	10.2	73.1	399
Blackberry	2.0	0.0	5.3	29
Rendered animal fat	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
Marshmallow	0.8	0.0	78.3	316
Raisin	2.3	0.0	71.2	294
Chum salmon caviar granular	31.6	13.8	0.0	250
Breakout 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 punched	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
Natural yoghurt 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
crucian carp	17.7	1.8	0.0	87
Carp	16.0	3.6	0.0	96
Potato	2.0	0.1	19.7	87
Chum salmon	22.0	5.6	0.0	138
Full fat kefir	2.8	3.2	4.1	56
Low-fat kefir	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
Boiled sausage Doctorskaya	13.7	22.8	0.0	260
Boiled sausage Lyubitelskaya	12.2	28.0	0.0	300
Boiled milk sausage	11.7	22.8	0.0	252
Boiled sausage Separate	10.1	20.1	1.8	228
Boiled veal sausage	12.5	29.6	0.0	316
Boiled-smoked sausage Lyubitelskaya	17.3	39.0	0.0	420
Cooked-smoked sausage Servelat	28.2	27.5	0.0	360
Semi-smoked Krakow sausage	16.2	44.6	0.0	466
Semi-smoked Minsk sausage	23.0	17.4	2.7	259
Half-smoked sausage Poltavskaya	16.4	39.0	0.0	416
Half-smoked Ukrainian sausage	16.5	34.4	0.0	375
Uncooked smoked sausage Lyubitelskaya	20.9	47.8	0.0	513
Raw smoked sausage Moscow	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
Bulb onions	1.7	0.0	9.5	44
Mayonnaise	3.1	67.0	2.6	625
Pasta	11.0	0.9	74.2	348
Macrurus	13.2	0.8	0.0	60
Raspberries	0.8	0.0	9.0	39
Mandarin	0.8	0.0	8.6	37
Sandwich margarine	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	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
Acidophilus milk	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 1st grade	10.6	1.3	73.2	346
Wheat flour 2 grades	11.7	1.8	70.8	346
Premium wheat flour	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
Marbled notothenia	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
Sweet red 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
Sponge 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	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
Caspian fisherman	19.2	2.4	0.0	98
Red rowan	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
Saira	18.6	12.0	0.0	182
Salaka	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 is fatty	11.4	49.3	0.0	489
Pork lean	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
Butter 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
Pork 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
Som	16.8	8.5	0.0	143
Dairy sausages	12.3	25.3	0.0	276
Russian sausages	12.0	19.1	0.0	219
Pork sausages	11.8	30.8	0.0	324
Soybeans	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
Protein powder	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
Poshekhonsky 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 cheeses	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
Low-fat cottage cheese	16.1	0.5	2.8	80
Cottage cheese semi-fat	16.7	9.0	1.3	153
Fatty 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
Almond cake	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
Duck	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
Tahini halva	12.7	29.9	50.6	522
Hake	16.6	2.2	0.0	86
Wheat bread made from 1st 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
Fresh rosehip	1.6	0.0	24.0	102
Dried rose hips	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 bacon	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, your head may spin from the number of its components and chemical processes taking place inside. Some substances are synthesized within us from existing ones, others come only with food. Let's figure out a little what's what.

Nutrients (nutrients) come from food. Each product contains different amounts, so it is important to understand that for normal life the body needs to eat a varied diet, consuming the required amount of nutrients.

For a better understanding, let's look at 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 contained in good quantities in meat, fish, chicken, eggs, dairy products; vegetable protein- in legumes, nuts and seeds.

Protein has quite a lot of functions, but in this topic we will consider only its construction function.

Some of us strive to gain muscle mass. Of course, you can’t do this without training. After muscle fibers are injured during training, their restoration is necessary. The process of protein synthesis starts in the body; Accordingly, it is necessary to increase its intake from food. Why can’t you get by with what you had in your regular diet when building muscle mass? This is because our hair, nails, bones, skin, enzymes, etc. also consist of protein and most of the amino acids supplied with food are used to maintain their normal condition and functioning.

If you want your hair and nails to grow quickly, wounds to heal faster, bones to heal after fractures, just increase the amount of protein in your diet a little (within reasonable limits, of course, so that in the future there will be no problems with the kidneys and liver) and you’ll be done you will feel it.

Basic nutrient source 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. Contained in various cereals, vegetables, pasta from durum varieties. They also include fiber, which is not digestible and does not carry any nutritional value, but helps the functioning of the 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 to lose weight it is necessary to mainly adjust carbohydrate intake. If your goal is to gain muscle mass, then increasing the amount of proper carbohydrates will help you train more effectively and 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 contain 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, are not susceptible to oxidation and the action of enzymes, are slowly eliminated 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, and confectionery products. We still need a small part of them, because... they are involved in the formation of hormones, the absorption of vitamins and various microelements.

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 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 intake of saturated fat should be strictly controlled to avoid health problems. It is worth adding polyunsaturated fatty acids (for example, in the form of flaxseed oil or fish oil) to your diet daily to improve your overall health.

Vitamins

From Latin vita - “life”. There are currently 13 known vitamins and all of them are important. Only a small part of vitamins is synthesized in the body; most 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 the small daily requirement, the lack of their supply causes the development of dangerous pathological changes all human tissues, and also causes disruption of body functions, such as protective, intellectual, growth functions, etc.

Currently, more than 30 mineral biologically significant elements are considered necessary for human life. They are divided into microelements (contained in ultra-small quantities - less than 0.001%) and macroelements (they are more than 0.01% in the body). Lack of nutrients or any imbalance of macro- or microelements leads to serious health problems.

Summarize. The human body is a single whole. A lack of any nutrient puts the body out of balance and leads to various diseases, ailments and simply problems that, at first glance, are not particularly concerning. Therefore, when creating effective diets, rely on the nutrient content of food, see them in the tables nutritional value. Be beautiful and healthy!

First of all, you need to know that all food consists of nutrients or nutrients that are absorbed by the body. Nutrients provide vital functions of the human body. , water - all this refers to nutrients. They are the most important food components for human health.

The body breaks down nutrients before using them. The broken down enzymes are then absorbed through the walls of the digestive tract and into the bloodstream. Substances such as proteins, fats and carbohydrates provide fuel to the body in the form of calories. That's why they are called "energy nutrients."
Nutrients that do not provide the body with energy - minerals, water, fiber, vitamins- no less important for the body than “fuel”. These are "construction and consumable materials".

Protein is essential for the growth of all tissues and their repair. Protein helps in the production of antibodies, hormones, and enzymes. These substances are necessary for all chemical reactions occurring in the body. Foods such as meat, fish, poultry, legumes, nuts, eggs and dairy products are the main sources of protein.

Carbohydrates are divided into 2 types. Monosaccharides – simple carbohydrates and sugars; and polysaccharides – complex carbohydrates found in whole grains, vegetables, fruits, nuts and berries.
Fiber, which performs the functions of a “cleaner” in the body and is the main “food” for beneficial intestinal microflora, also belongs to complex carbohydrates.

Fats are “protectors”, they protect organs by giving them energy; help absorb certain vitamins and save the body from colds. Fats are divided into three types: saturated, monounsaturated and polyunsaturated.
Saturated fats can be found in meat, coconut oil and dairy foods.
Monounsaturated fats- peanuts in olives and nuts.
Polyunsaturated fats found in corn, sesame, cottonseed and other vegetable oils, as well as in soybeans.

Minerals The body gets vitamins from food. The body does not produce these substances itself and therefore must obtain them from food. Some minerals are needed by humans in negligible quantities (microelements), while others are calculated in more impressive numbers - ml and g (macroelements).
Vitamins are considered important substances for maintaining the vital functions of the body. But nutrition experts are increasingly saying that it is the natural vitamins contained in natural foods that really “work.” There are no pure vitamins in nature! Each vitamin is “accompanied” by a complex biological complex, which facilitates its absorption by the body.
Fiber is another biologically important nutrient that the human body needs. Fiber is the indigestible part of plant foods - dietary fiber, complex carbohydrates. Foods enriched with fiber reduce the risk of developing gastrointestinal diseases and help maintain a healthy cardiovascular system. Fiber may also reduce the risk of breast and colon cancer. Dietary fiber helps the body cleanse itself of harmful and toxic substances; at the same time, complex carbohydrates are “food” for the intestinal microflora, on the well-being of which the health of the body and its immunity depend.

Water is an indispensable component of the body's vital functions. Water is an excellent medium for the dissolution and transport of both organic and inorganic substances; and metabolic reactions. The process of digestion and absorption of nutrients into the blood occurs in a liquid medium. Waste products are also removed from the body with the help of water. Most body functions occur thanks to water. Lack of water in the body gradually leads to disruption of the functioning of all internal organs. Brain cells are the most sensitive to lack of water. Brain cells constantly remove toxic products resulting from their activity.

It is no secret that food nutrients are used by the body, moreover, we need to constantly replenish them. But what role do they play, and in which products are they found?

In total, there are six types of nutrients that the human body uses: water, minerals, vitamins, proteins, fats, carbohydrates. These are the main beneficial substances obtained from food, which are used to maintain tissue vitality, their renewal, energy production for physiological activity and regulation of metabolism. The need for them is experienced throughout life, and each substance performs specific functions.

The mechanism of absorption of nutrients by the body

Nutrients are absorbed only after they are broken down; they are not absorbed in their pure form. The broken down enzymes leak through the walls of the digestive tract and enter the bloodstream. Proteins, fats and carbohydrates provide the body with fuel in the form of calories. Water, minerals, vitamins perform the functions of building and consumable materials, which is no less important.

Water

This universal solvent is involved in almost all vital processes of the body:

• water nourishes cells, preventing them from dehydration;
• transports substances and hormones to all organs;
• water helps burn fat by converting these cells into energy; its consumption in sufficient quantities reduces appetite;
• activates kidney function;
• Digestion and removal of waste products from the body are carried out in a liquid medium.

Lack of water inevitably leads to dysfunction of internal organs and an increase in adipose tissue. Brain cells are the first to experience water deficiency.

Minerals

Minerals can be divided into two groups: macro- and microelements. A sufficient amount of them in the body is responsible for the strength of the musculoskeletal system, water and acid-base balance, promotes the combination of proteins with lipids, strengthens the nervous system, etc. Microelements, as a rule, are necessary for normal life in small quantities, and macroelements in large quantities. The lack of any mineral in the body inhibits the activity of other minerals.

Use of vitamins

Cell nutrients such as vitamins play a very important role for human health, because their deficiency leads to disruption of metabolic processes in the body and decreased immunity. This aspect is so important that people leading active image life, it is recommended to take additional vitamin complexes. There are no vitamins in nature in their pure form: each of them exists in a complex biological complex, which, in fact, helps the body use them.

Use of proteins

Protein is essential for tissue growth and repair. In addition, nutrients are used by the body in the production of hormones, enzymes and antibodies and normal chemical reactions.

We consume proteins from meat, poultry, fish, grains and legumes, milk, nuts and eggs. They contain amino acids, restore expended energy and provide plastic processes in tissues. Increased amounts of protein foods are recommended for children and pregnant women.

How fats are used by the body

Essential nutrients, fats, are used by the human body to maximize the absorption of vitamins, produce energy and protect against. There are three types: monounsaturated and polyunsaturated.

Dairy products, red meat, coconut oil and some other foods are high in saturated fat; peanuts and olives are rich in monounsaturated fats; soybean and vegetable oils (sesame, corn, etc.) are champions of polyunsaturated fats.

The supply of nutrients in this category ensures cell plasticity, restores compounds necessary for energy production and renewal of the body as a whole.

Participation of carbohydrates in the life support of the body

(monosaccharides and polysaccharides, respectively) - found in large quantities in vegetables, fruits, whole grains, nuts, etc. These nutrients are used by the body, first of all, to produce vital energy. They participate in cell synthesis and are in close connection with fats, which allows them to replace one with another. Starch is a powerful source of carbohydrate.

Indigestible fiber, which is beneficial for the intestinal microflora, plays the role of a “panicle” that cleanses it of waste and toxins. It consists of coarse plant fibers, which are complex carbohydrates. Food, rich in fiber, improves the functioning of the gastrointestinal tract and cardiovascular system, increases resistance to various diseases.

Functions of nutrients used by the body

All nutrients are used by the body in a specific way, although the main functions can be divided into three types.

1. Construction function, restoring the structure of cells and tissues. Useful substances are involved in the regeneration of internal and external organs. These are mainly proteins and some minerals, such as calcium, potassium phosphorus, etc.;
2. Energy function: nutrients such as fats and carbohydrates, and secondarily proteins, are used by the body to obtain energy for metabolism. They help maintain a certain body temperature, perform muscle movements, etc.;
3. Regulatory function for which various vitamins and minerals are used. With their help, the chemical reactions of metabolism and the activity of internal organs are regulated.

For a healthy diet, it is important to maintain the ratio of all nutrients and not forget about the correct combination of different foods.

Food groups and energy values

Nutrients in foods are contained in different quantities, which is why the food in the diet should be varied.

Thus, fruits are rich in sugars, vitamins and water; sweet desserts are quickly digested and moderate consumption serve good source energy. Vegetables must be eaten regularly, since with a minimum energy component they contain a fairly high content of vitamins and minerals responsible for metabolism.

Root vegetables and grains are used by the body as a powerful source of energy, with large amounts of complex carbohydrates.

Meat, fish and eggs are a storehouse of the “building material” of protein cells, and milk and dairy products contain a lot of fats, proteins, as well as calcium and other valuable microelements.

When calculating the energy value of food products, a unit of heat transfer is used - a kilocalorie (kcal), which corresponds to the time required to raise the temperature of 1 liter of distilled water from 14.5 °C to 15 °C. Almost all essential nutrients are involved in the production of thermal energy to carry out biochemical metabolic reactions, perform muscle motor function and maintain normal body temperature. It is the processing of fats and carbohydrates that releases a certain amount of energy.

Nutrients in the Digestive Process

Animal and plant foods have all necessary for the body types of elements. But meat, milk or, for example, bread themselves are not absorbed by cells. Only preliminary preparation guarantees absorption useful substances. Proteins, fats and carbohydrates are broken down into simpler particles from which they are composed and which are then used in metabolic processes.

Proteins are made up of amino acids, which they are broken down into in the digestive tract. Fats are a complex compound of fatty acid and glycerol in a 3:1 ratio in one molecule. The acids are different, so they produce fats with different compositions.

Fiber, starch and other complex carbohydrates consist of monosaccharides, all known representatives of which are glucose. These substances look like a chain of 6 carbon atoms, with oxygen and hydrogen atoms attached “to the side” according to the scheme: for 1 carbon atom there are 2 hydrogen and 1 oxygen. It’s as if a water molecule H₂O stuck to it, which is where the name of this group of compounds came from - carbohydrates.

Thus, if water, vitamins and minerals can be used by the body in their normal form, as found in foods, then proteins during digestion are first broken down into amino acids, fats into glycerol and fatty acids, and carbohydrates into monosaccharides.

The digestion cycle consists of mechanical (crushing, mixing, etc.) and chemical processing of food (breaking down into simpler components). The listed processes are carried out under the action of enzymes of digestive juices. Thus, in these organs, work is carried out by muscle tissue and endocrine glands, the functioning of which requires all the same nutrients that we talked about.