Nutrients and vitamins that human body nutrients
The human body consists of proteins (19.6%), fats (14.7%), carbohydrates (1%), minerals (4.9%), water (58.8%). He constantly spends these substances on the formation of energy necessary for the functioning of internal organs, maintaining heat and carrying out all life processes, including physical and mental work. At the same time, the restoration and creation of cells and tissues from which the human body is built, the replenishment of expended energy due to substances from food take place. These substances include proteins, fats, carbohydrates, minerals, vitamins, water, etc., they are called food. Consequently, food for the body is a source of energy and plastic (building) materials.
Squirrels
These are complex organic compounds of amino acids, which include carbon (50-55%), hydrogen (6-7%), oxygen (19-24%), nitrogen (15-19%), and may also include phosphorus, sulfur , iron and other elements.
Proteins are the most important biological substances of living organisms. They serve as the main plastic material from which the cells, tissues and organs of the human body are built. Proteins form the basis of hormones, enzymes, antibodies and other formations that perform complex functions in human life (digestion, growth, reproduction, immunity, etc.), contribute to the normal metabolism of vitamins and mineral salts in the body. Proteins are involved in the formation of energy, especially during a period of high energy costs or with insufficient amounts of carbohydrates and fats in the diet, covering 12% of the body's total energy needs. The energy value of 1 g of protein is 4 kcal. With a lack of proteins in the body, serious disorders occur: a slowdown in the growth and development of children, changes in the liver of adults, gland activity internal secretion, blood composition, weakening mental activity, decreased performance and resistance to infectious diseases. Protein in the human body is formed continuously from amino acids that enter the cells as a result of the digestion of food protein. For the synthesis of human protein, food protein is needed in a certain amount and a certain amino acid composition. Currently, more than 80 amino acids are known, of which 22 are the most common in foods. Amino acids according to their biological value are divided into irreplaceable and non-essential.
indispensable eight amino acids - lysine, tryptophan, methionine, leucine, isoleucine, valine, threonine, phenylalanine; children also need histidine. These amino acids are not synthesized in the body and must be supplied with food in a certain ratio, i.e. balanced. Interchangeable amino acids (arginine, cystine, tyrosine, alanine, serine, etc.) can be synthesized in the human body from other amino acids.
The biological value of protein depends on the content and balance of essential amino acids. The more essential amino acids it contains, the more valuable it is. A protein that contains all eight essential amino acids is called complete. The source of complete proteins are all animal products: dairy, meat, poultry, fish, eggs.
Daily rate protein intake for people of working age is only 58-117 g, depending on gender, age and the nature of the person's work. Proteins of animal origin should be 55% of the daily requirement.
The state of protein metabolism in the body is judged by the nitrogen balance, i.e. according to the balance between the amount of nitrogen introduced with food proteins and excreted from the body. Healthy adults with a healthy diet are in nitrogen balance. Growing children, young people, pregnant and lactating women have a positive nitrogen balance, because. food protein goes to the formation of new cells and the introduction of nitrogen with protein food prevails over its removal from the body. During starvation, diseases, when food proteins are not enough, a negative balance is observed, i.e. more nitrogen is excreted than it is introduced, the lack of food proteins leads to the breakdown of proteins of organs and tissues.
Fats
These are complex organic compounds consisting of glycerol and fatty acids, which contain carbon, hydrogen, oxygen. Fats are one of the main nutrients, they are an essential component in balanced diet.
The physiological significance of fat is diverse. Fat is part of cells and tissues as a plastic material, used by the body as an energy source (30% of the total need
organism in energy). The energy value of 1 g of fat is 9 kcal. Fats supply the body with vitamins A and D, biologically active substances(phospholipids, tocopherols, sterols), give food juiciness, taste, increase its nutritional value, causing a person to feel full.
The rest of the incoming fat after covering the needs of the body is deposited in subcutaneous tissue in the form of a subcutaneous fat layer and in the connective tissue surrounding internal organs. Both subcutaneous and internal fat are the main energy reserve (reserve fat) and are used by the body during increased physical work. The subcutaneous fat layer protects the body from cooling, and the internal fat protects the internal organs from shock, shock and displacement. With a lack of fat in the diet, a number of disorders of the central nervous system are observed, 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 are needed that contain a variety of fatty acids, of which 60 are currently known. Fatty acids are divided into saturated or saturated (ie, saturated with hydrogen to the limit) and unsaturated or unsaturated.
Saturated fatty acids (stearic, palmitic, caproic, butyric, etc.) have low biological properties, are easily synthesized in the body, adversely affect fat metabolism, liver function, and contribute to the development of atherosclerosis, as they increase blood cholesterol. These fatty acids are found in large quantities in animal fats (lamb, beef) and in some vegetable oils (coconut), causing their high melting point (40-50°C) and relatively low digestibility (86-88%).
Unsaturated fatty acids (oleic, linoleic, linolenic, arachidonic, etc.) are biologically active compounds capable of oxidation and addition of hydrogen and other substances. The most active of them are: linoleic, linolenic and arachidonic, called polyunsaturated fatty acids. By their own biological properties they are classified as vital substances and are called vitamin F. They take an active part in fat and cholesterol metabolism, increase elasticity and reduce the permeability of blood vessels, and 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 fat, butter), vitamin E (vegetable oils) and fat-like substances: phosphatides and sterols.
Phosphatides are the most biologically active substances. These include lecithin, cephalin, etc. They affect the permeability of cell membranes, metabolism, hormone secretion, and blood coagulation. Phosphatides are found in meat, egg yolk, liver, dietary fats, sour cream.
Sterols are integral part fats. In vegetable fats, they are presented in the form of beta-sterol, ergosterol, which affect the prevention of atherosclerosis.
In animal fats, sterols are contained in the form of cholesterol, which ensures the normal state of cells, is involved in the formation of germ cells, bile acids, vitamin D3, etc.
Cholesterol is also formed in the human body. In normal cholesterol metabolism, the amount of cholesterol ingested and synthesized in the body is equal to the amount of cholesterol that decays and is excreted from the body. In old age, as well as with an overstrain of the nervous system, overweight, with a sedentary lifestyle, cholesterol metabolism is disturbed. In this case, dietary cholesterol increases its content in the blood and leads to changes in blood vessels and the development of atherosclerosis.
The daily rate of fat consumption for the able-bodied population is only 60-154 g, depending on age, gender, nature of the pile and climatic conditions of the area; of these, animal fats should be 70%, and vegetable - 30%.
Carbohydrates
These are organic compounds consisting of carbon, hydrogen and oxygen, synthesized in plants from carbon dioxide and water under the influence of solar energy.
Carbohydrates, having the ability to be oxidized, serve as the main source of energy used in the process of human muscle activity. The energy value of 1 g of carbohydrates is 4 kcal. They cover 58% of the body's total energy needs. In addition, carbohydrates are part of cells and tissues, are found in the blood and in the form of glycogen (animal starch) in the liver. There are few carbohydrates in the body (up to 1% of a person's body weight). Therefore, to cover energy costs, they must be supplied with food constantly.
In the case of a lack of carbohydrates in the diet during heavy physical exertion, energy is generated from the stored fat, and then the protein of the body. With an excess of carbohydrates in the diet, the fat reserve is replenished by converting carbohydrates into fat, which leads to an increase in human weight. The source of supply of the body with carbohydrates are vegetable products, in which they are presented in the form of monosaccharides, disaccharides and polysaccharides.
Monosaccharides are the simplest carbohydrates, sweet in taste, soluble in water. These include glucose, fructose and galactose. They are rapidly absorbed from the intestines into the bloodstream and are used by the body as a source of energy, for the formation of glycogen in the liver, to nourish the tissues of the brain, muscles and maintain the required level of sugar in the blood.
Disaccharides (sucrose, lactose and maltose) are carbohydrates, sweet in taste, soluble in water, split in the human body into two molecules of monosaccharides with the formation of sucrose - glucose and fructose, from lactose - glucose and galactose, from maltose - two molecules of glucose .
Mono- and disaccharides are easily absorbed by the body and quickly cover the energy costs of a person during increased physical exertion. Excess consumption of simple carbohydrates can lead to an increase in blood sugar, and therefore to a negative effect on pancreatic function, to the development of atherosclerosis and obesity.
Polysaccharides are complex carbohydrates consisting of many glucose molecules, insoluble in water, have an unsweetened taste. These include starch, glycogen, fiber.
Starch in the human body, under the action of digestive juice enzymes, it is broken down to glucose, gradually satisfying the body's need for energy for a long period. Thanks to starch, many foods containing it (bread, cereals, pasta, potatoes) make a person feel full.
Glycogen enters the human body in small doses, as it is contained in large 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 contributing to better digestion and assimilation of food. Contains fiber in all plant products (from 0.5 to 3%).
pectin(carbohydrate-like) substances, entering the human body with vegetables, fruits, stimulate the process of digestion and contribute to the removal of harmful substances from the body. These include protopectin - found in cell membranes fresh vegetables, fruits, giving them rigidity; pectin is a jelly-forming substance of 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, cranberries.
The daily intake of carbohydrates for the working-age population is only 257-586 g, depending on age, gender and nature of work.
vitamins
These are low-molecular organic substances of various chemical nature, which act as biological regulators of vital processes in the human body.
Vitamins are involved in the normalization of metabolism, in the formation of enzymes, hormones, stimulate the growth, development, recovery of the body.
They have great importance in the formation bone tissue(vit. D), skin (vit. A), connective tissue (vit. C), in the development of the fetus (vit. E), in the process of hematopoiesis (vit. B | 2, B9), etc.
Vitamins were first discovered in food products in 1880 by the Russian scientist N.I. Lunin. Currently, more than 30 types of vitamins have been discovered, each of which has chemical name and many of them are letters of the Latin alphabet (C - ascorbic acid, B - thiamine, etc.). Some vitamins in the body are not synthesized and are not stored in the reserve, so they must be introduced with food (C, B, P). Some vitamins can be synthesized in
body (B2, B6, B9, PP, K).
The lack of vitamins in the diet causes a disease under the general name beriberi. With insufficient intake of vitamins with food, there are hypovitaminosis, which manifest themselves in the form of irritability, insomnia, weakness, decreased ability to work and resistance to infectious diseases. Excessive consumption of vitamins A and D leads to a poisoning of the body, called hypervitaminosis.
Depending on the solubility, all vitamins are divided into: 1) water-soluble C, P, B1, B2, B6, B9, PP, etc.; 2) fat-soluble - A, D, E, K; 3) vitamin-like substances - U, F, B4 (choline), B15 (pangamic acid), etc.
Vitamin C (ascorbic acid) plays an important role in the redox processes of the body, affects metabolism. The lack of this vitamin reduces the body's resistance to various diseases. Its absence leads to scurvy. The daily intake of vitamin C is 70-100 mg. It is found in all plant foods, especially in wild rose, blackcurrant, red pepper, parsley, dill.
Vitamin P (bioflavonoid) strengthens capillaries and reduces the permeability of blood vessels. It is found in the same foods as vitamin C. The daily intake is 35-50 mg.
Vitamin B, (thiamine) regulates the activity of the nervous system, is involved in metabolism, especially carbohydrate. In case of a lack of this vitamin, a disorder of the nervous system is noted. The need for vitamin B is 1.1-2.1 mg per day. The vitamin is found in animal food and plant origin, especially in grain products, yeast, liver, pork.
Vitamin B2 (riboflavin) is involved in metabolism, affects growth, vision. With a lack of vitamin, the function of gastric secretion decreases, vision worsens, the condition of the skin worsens. The daily intake is 1.3-2.4 mg. The vitamin is found in yeast, bread, buckwheat, milk, meat, fish, vegetables, fruits.
Vitamin PP (nicotinic acid) is part of some enzymes, is involved in metabolism. The lack of this vitamin causes fatigue, weakness, irritability. In its absence, pellagra disease occurs (" rough skin"). The consumption rate per day is 14-28 mg. Vitamin PP is contained in many products of plant and animal origin; it can be synthesized in the human body from the amino acid tryptophan.
Vitamin B6 (pyridoxine) is involved in metabolism. With a lack of this vitamin in food, disorders of the nervous system, changes in the condition of the skin, blood vessels are noted. The intake of vitamin B6 is 1.8-2 mg per day. It is found in many foods. With a balanced diet, the body receives a sufficient amount of this vitamin.
Vitamin B9 (folic acid) takes part in hematopoiesis and metabolism in the human body. With a lack of this vitamin, anemia develops. The norm of its consumption is 0.2 mg per day. It is found in lettuce, spinach, parsley, green onions.
Vitamin B12 (kobalamin) is of great importance in hematopoiesis, metabolism. With a lack of this vitamin, people develop malignant anemia. The norm of its consumption is 0.003 mg per day. It is found only in food of animal origin: meat, liver, milk, eggs.
Vitamin B15 (pangamic acid) has an effect on work of cardio-vascular system and oxidative processes in the body. The daily requirement for vitamin 2 mg. It is found in yeast, liver, rice bran.
Choline is involved in the metabolism of proteins and fats in the body. Lack of choline contributes to kidney and liver damage. Its consumption rate is 500 - 1000 mg per day. It is found in the liver, meat, eggs, milk, grains.
Vitamin A (retinol) promotes growth, development of the skeleton, affects vision, skin and mucous membranes, increases the body's resistance to infectious diseases. With a lack of it, growth slows down, vision weakens, hair falls out. It is found in animal products: fish oil, liver, eggs, milk, meat. Vegetable products of yellow-orange color (carrots, tomatoes, pumpkin) contain provitamin A - carotene, which in the human body turns into vitamin A in the presence of food fat.
Vitamin D (calciferol) is involved in the formation of bone tissue, stimulates
height. With a lack of this vitamin, rickets develops in children, and bone tissue changes in adults. Vitamin D is synthesized from the provitamin present in the skin under the influence of ultraviolet rays. It is found in fish, beef liver, butter, milk, eggs. The daily intake of the vitamin is 0.0025 mg.
Vitamin E (tocopherol) is involved in the work of the endocrine glands, affects the processes of reproduction and the nervous system. The consumption rate is 8-10 mg per day. A lot of it in vegetable oils and cereals. Vitamin E protects vegetable fats from oxidation.
Vitamin K (phylloquinone) acts on blood clotting. Its daily requirement is 0.2-0.3 mg. Contained in green lettuce, spinach, nettle. This vitamin is synthesized in the human intestine.
Vitamin F (linoleic, linolenic, arichidonic fatty acids) is involved in fat and cholesterol metabolism. The consumption rate is 5-8 g per day. Contained in lard, vegetable oil.
Vitamin U acts on the function of the digestive glands, promotes the healing of stomach ulcers. Contained in the juice of fresh cabbage.
Preservation of vitamins during cooking. During the storage and cooking of food products, some vitamins are destroyed, especially vitamin C. Negative factors that reduce the C-vitamin activity of vegetables and fruits are: sunlight, 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 severely destroyed during cooking vegetable puree, cutlets, casseroles, stews and slightly - when frying vegetables in fat. Secondary heating of vegetable dishes and their contact with oxidized parts of technological equipment lead to the complete destruction of this vitamin. Vitamins of group B during the culinary processing of products are mainly preserved. But it should be remembered that the alkaline environment destroys these vitamins, and therefore you can not add baking soda when cooking legumes.
To improve the digestibility of carotene, all orange-red vegetables (carrots, tomatoes) should be consumed with fat (sour cream, vegetable oil, milk sauce), and they should be added to soups and other dishes in a browned form.
Vitaminization of food.
At present, the method of artificial fortification of prepared food is quite widely used in catering establishments.
Ready first and third courses are enriched with ascorbic acid before food is served. Ascorbic acid is introduced into dishes in the form of powder or tablets, previously dissolved in a small amount of food. Enrichment of food with vitamins C, B, PP is organized in canteens for workers of some chemical enterprises in order to prevent diseases associated with production hazards. An aqueous solution of these vitamins with a volume of 4 ml per serving is administered daily to prepared foods.
The food industry produces fortified products: milk and kefir enriched with vitamin C; margarine and baby flour enriched with vitamins A and D, butter enriched with carotene; bread, premium flour, enriched with vitamins Bp B2, PP, etc.
Minerals
Mineral, or inorganic, substances are among the indispensable, they are involved in vital processes in the human body: building bones, maintaining acid-base balance, blood composition, normalizing water-salt metabolism, and the activity of the nervous system.
Depending on the content in the body, minerals are divided into:
macronutrients, which are in a significant amount (99% of the total amount of minerals contained in the body): calcium, phosphorus, magnesium, iron, potassium, sodium, chlorine, sulfur.
trace elements, included in the human body in small doses: iodine, fluorine, copper, cobalt, manganese;
Ultramicroelements, contained in the body in trace amounts: gold, mercury, radium, etc.
Calcium is involved in the construction of bones, teeth, is necessary for the normal functioning of the nervous system.
system, heart, affects growth. Calcium salts are rich in dairy products, eggs, cabbage, beets. The daily requirement of the body for calcium is 0.8 g.
Phosphorus is involved in the metabolism of proteins and fats, in the formation of bone tissue, and affects the central nervous system. Contained in dairy products, eggs, meat, fish, bread, legumes. The need for phosphorus is 1.2 g per day.
Magnesium affects the nervous, muscular and cardiac activity, has a vasodilating property. Contained in bread, cereals, legumes, nuts, cocoa powder. The daily intake of magnesium is 0.4 g.
Iron normalizes blood composition (included in hemoglobin) and is an active participant in oxidative processes in the body. Contained in the liver, kidneys, eggs, oatmeal and buckwheat, rye bread, apples. The daily requirement for iron is 0.018 g.
Potassium is involved in the water metabolism of the human body, increasing fluid excretion and improving heart function. Contained in dry fruits (dried apricots, apricots, prunes, raisins), peas, beans, potatoes, meat, fish. A person needs up to 3 g of potassium per day.
Sodium, together with potassium, regulates water metabolism, retaining moisture in the body, and maintains normal osmotic pressure in tissues. There is little sodium in food products, so it is administered with table salt(NaCl). The daily requirement is 4-6 g of sodium or 10-15 g of table salt.
Chlorine is involved in the regulation of osmotic pressure in tissues and in the formation of hydrochloric acid (HC1) in the stomach. Chlorine comes in with salt. Daily requirement 5-7g.
Sulfur is part of some amino acids, vitamin B, the hormone insulin. Contained in peas, oatmeal, cheese, eggs, meat, fish. Daily requirement 1 yr.'
Iodine is involved in the construction and functioning of the thyroid gland. Most iodine is concentrated in sea water, sea kale and sea fish. The daily requirement is 0.15 mg.
Fluoride is involved in the formation of teeth and bones, and is found in drinking water. The daily requirement is 0.7-1.2 mg.
Copper and cobalt are involved in hematopoiesis. Contained in small quantities in food of animal and vegetable origin.
General daily requirement the body of an adult in mineral substances is 20-25 g, while 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 the acid-base balance in the body, it is necessary to properly combine in the diet products containing alkaline minerals (Ca, Mg, K, Na), which are rich in milk, vegetables, fruits, potatoes, and acidic substances (P, S, Cl which found in meat, fish, eggs, bread, cereals.
Water
Water plays an important role in the life of the human body. It is the most significant component of all cells (2/3 of the human body weight). Water is the environment in which cells exist and the connection between them is maintained, it is the basis of all fluids in the body (blood, lymph, digestive juices). With the participation of water, metabolism, thermoregulation and other biological processes take place. Every day, a person excretes water with sweat (500 g), exhaled air (350 g), urine (1500 g) and feces (150 g), removing from the body harmful products exchange. To restore the lost water, it must be introduced into the body. Depending on age, physical activity and climatic conditions, a person's daily need for water is 2-2.5 liters, including 1 liter with drinking, 1.2 liters with food, and 0.3 liters formed during metabolism. In the hot season, when working in hot shops, during strenuous physical activity, there are large losses of water in the body with sweat, so its consumption is increased to 5-6 liters per day. In these cases, drinking water is salted, since a lot of sodium salts are lost along with sweat. Excessive water intake is an additional burden on the cardiovascular system and kidneys and is detrimental to health. In case of intestinal dysfunction (diarrhea), water is not absorbed into the blood, but is excreted from the human body, which leads to its severe dehydration and poses a threat to life. Without water, a person can live no more than 6 days.
Wholesome nutrition rich in nutrients necessary condition for the normal functioning of the body. All these substances are usually divided into six large groups, three of which are needed for energy supply (proteins, fats and carbohydrates). Three more groups of nutrients (various vitamins, minerals and the basis of life - water) are responsible for maintaining immune forces.
The importance of proteins, fats and carbohydrates in human nutrition cannot be overestimated. The most important component of nutrition are nutrients called proteins: they play a major role in all life processes of the body. Foods rich in protein are of fundamental importance, since protein is the main structural element of various cells and tissues. All enzymes, with the help of which chemical transformations of substances are carried out in the body, contain proteins in their composition. All life processes of the body are to some extent associated with protein. The significance of these nutrients for the body is so great that proteins cannot be replaced by any other food component and must be in the diet of both healthy and sick people in the required amount.
The need of the human body for protein depends on a number of factors, the most important of which are the age of the person and the nature of the work performed by him.
The role of proteins in the life of the body is unchanged, but a person's need for protein varies depending on his physical condition. For example, pregnant and lactating women have higher protein intakes. With illness, the need for protein also changes.
Proteins of animal origin in products are very diverse in their composition, and their nutritional value depends on the number and ratios of their constituent amino acids. In the human body, in its digestive (gastrointestinal) tract, food proteins are broken down into their constituent parts - amino acids.
The foods richest in protein include: meat, Domestic bird, fish, caviar, cottage cheese, cheese, eggs. However, plant products also contain a significant amount of protein and are of great importance in human nutrition. The amount of protein in meat depends on the type of animal, their fatness. Beef, for example, is richer in protein than pork or lamb. The fatter the meat, the less protein it contains. In clinical nutrition, lean meat (beef, chickens, rabbits), fish (perch, pike, carp) and other products should be used.
Proteins of animal products - meat, fish, milk, eggs, etc. - have a high biological value, while some 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 have unequal value. For example, proteins from game, veal, and most offal contain significant amounts of tryptophan. In addition, veal and ham proteins contain a lot of lysine.
Squirrels muscle tissue 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 foods of plant origin - potatoes, cabbage, rice and, especially, soybeans - also have a high biological value. Proteins of peas and some cereals are of less nutritional value.
Amino acids enter the bloodstream, are carried by it to all tissues and are used to synthesize the protein of this organism. A number of amino acids are known, which are among the so-called indispensable. They were named so due to the fact that they are not synthesized in the body and must be delivered with food.
It should be noted that not all products contain essential amino acids in sufficient quantities and, therefore, not all proteins have a high biological value.
Essential amino acids in foods include:
- lysine;
- histidine;
- tryptophan;
- phenylalanine;
- leucine;
- isoleucine;
- methionine;
- cystine;
- threonine;
- valine;
- arginine.
The role of amino acids in the human body is as follows:
- Arginine, for example, is involved in the formation of urea.
- Lysine and tryptophan are essential for growth and development; tryptophan also plays an essential role in the synthesis of hemoglobin in the blood.
- Cystine and methionine are needed by the body for protein synthesis skin, some hormones and vitamins.
Methionine, in addition, is involved in the processes of fat metabolism and, therefore, is one of the so-called lipotropic factors that prevent fatty degeneration of liver tissues, and in case of its occurrence, have therapeutic effect eliminate this process. Methionine is found in large quantities in cottage cheese; this is what causes wide application cottage cheese in clinical nutrition for liver disease.
When building diets, it is necessary to choose the right food products considering 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.
Of great importance is also the optimal ratio of nutrients, which boils down to the following:
- If the diet contains an insufficient amount of fats and carbohydrates, then the proteins coming from food will be used by the body to cover energy costs. In this regard, it is recommended that approximately 14% of the total calorie content of the daily diet be provided by proteins. For a more complete assimilation of proteins by the body, it is also necessary that the food contains vitamins and mineral salts.
- Proteins of animal origin are much better digested and assimilated by the body; vegetable proteins, especially cereal proteins, are absorbed worse, since the fiber they contain interferes with the action of digestive enzymes. The presence of milk, dairy products and vegetables in the diet contributes to a better absorption of all nutrients.
However, when compiling daily diets, it must also be borne in mind that even under the most favorable conditions, the body cannot absorb all the substances introduced with food.
Speaking about the role of nutrients, it is worth noting that the degree of absorption of nutrients by the body, including proteins, big influence renders character of culinary processing of products. By applying certain methods of culinary processing of products, it is possible to increase or decrease the degree of their digestibility. With proper heat treatment, physical and chemical changes occur in the products, as a result of which they acquire a pleasant taste and aroma and, therefore, are better absorbed by the body. Not all tissues of meat and fish have the same biological value. Muscle tissue, for example, is more valuable than connective tissue and is better absorbed.
For dietary nutrition, it is necessary to use parts of carcasses with the lowest content of connective tissue: beef - thick and thin edges, hind legs, tenderloin; pork - loin, ham. In carcasses of chickens and fish, if they are intended for feeding patients who are contraindicated in mechanical irritation of the stomach and intestines, skin and cartilaginous formations should be removed.
For dietary nutrition, rabbit meat, which has a fine structure, should be used more widely. muscle fibers, rich in protein, contains little connective tissue and is easily digested. As you know, boiled meat or fish are digested better than fried ones. Therefore, if there is a lot of connective tissue in the meat, it should be boiled or stewed, as this connective tissue softens, and its constituent protein (collagen) acquires a jelly-like state and partially dissolves in water, as a result of which it is easier to digest.
Speaking about nutrients in human nutrition, it is worth noting that the grinding of meat, fish and other products facilitates the process of digestion, contributes to better absorption of nutrients by the human body. During the culinary processing of products, the maximum preservation of the full-fledged proteins, vitamins, and mineral salts contained in them should be ensured. It should be borne in mind that some proteins, such as albumin, meat globulin, fish, are highly soluble in water and salt solutions. Therefore, you can not wash the products in crushed form. You can't store them in water either.
For a more complete preservation of nutrients, food should be placed in boiling water during cooking. The best way to heat fish is poaching.
Excessively long cooking or frying foods increase the loss of nutrients. Therefore, it is necessary to strictly follow the established terms of heat treatment of various products.
Below is a table of the content of amino acids in food.
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Food products (100 g) |
Lysine |
Methionine |
tryptophan |
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Peas, beans |
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Wheat flour |
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Buckwheat |
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oatmeal |
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Pearl barley |
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Rye bread |
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wheat bread |
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Pasta |
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Milk, kefir |
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Low-fat cottage cheese |
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Fat cottage cheese |
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Dutch cheese |
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Processed cheese |
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Beef |
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Lamb, pork |
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Rabbit meat |
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chicken eggs |
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sea bass |
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Halibut, perch |
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Mackerel |
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Horse mackerel |
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White cabbage |
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Potato |
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Fats are found in the body in two forms. On the one hand, they are part of the cells of various tissues; such fats are called structural. On the other hand, a large amount of fat is deposited in the tissues; this fat is spare. The great importance of these essential nutrients for humans is determined by their high ability to produce heat, which is almost twice as high as that of proteins and carbohydrates. The importance of fats in human nutrition is also in the fact that they are one of the main sources of covering the energy costs of the body.
Products that contain fats can be of animal or vegetable origin. From meat and meat products, pork and smoked meats, as well as the meat of geese and ducks are the richest in them. Of vegetable products, nuts, as well as seeds of fruits and plants, contain especially a lot of fat, many of which are a source of vegetable oils for industry.
The body's need for fat varies depending on its physiological state. In some diseases, the rate of fat in the daily diet is somewhat reduced. Older people are advised to consume more vegetable fats; the total amount of fat in their diet should be less than the recommended physiological norms. big biological significance and different composition of fats require special attention when choosing them for a particular diet. In dietary nutrition, including diabetes mellitus, one should not be limited to the consumption of any one fat, since in this case the body cannot be provided with all the substances it needs. Therefore, it is most advisable to use butter and vegetable fats in dietary nutrition.
These nutrients are essential for the body, but when food is cooked, fats can be broken down by high temperatures, resulting in the formation of substances that are harmful to the body. Therefore, it is desirable to choose fats that can withstand high temperatures and do not decompose. In this regard, it should be remembered that fats are a source of fat-soluble vitamins, which are destroyed at high temperatures. Therefore, for example, butter, which contains vitamin A, should be consumed in its natural form.
Due to vegetable fats, approximately 30% of the total fat included in daily ration person. The melting point of fat depends on the quantity and quality of its constituent fatty acids; the more fat contains unsaturated fatty acids, the lower its melting point, and vice versa, the more fat contains saturated fatty acids, the higher its melting point. In this regard, at room temperature, animal fats are in a solid state, and vegetable oils are in a liquid state. The physical state of fat is essential to its digestibility. The great nutritional value of butter is due to the fact that the fat is in it in the form of an emulsion. The important biological significance of fats is also determined by the fact that they are the only source of fat-soluble vitamins.
The composition of dietary fats, in addition to fat-soluble vitamins and fatty acids in foods, also includes biologically important fatty substances(lipoids), which contain phosphatides, sterols, wax and other substances. Phosphatides are part of all cells and tissues, they are found in large quantities in cells nervous tissue and brain. Some of the phosphatides, in particular lecithins, play an important role in the overall metabolism of body fats. Also, the role of these nutrients in the human body is that they are involved in the regulation of growth and other processes of its vital activity.
Lecithins are similar in action to methionine; they, like phosphatides, are found in most foods. A significant amount of phosphatides is found in sunflower oil. Vegetable oils, due to the large amount of unsaturated fatty acids, fat-soluble vitamins and lecithin, are of great importance in the diet for liver disease.
Butter contains vitamin A, many fish fats are rich in vitamin E and D, corn and sunflower oil contains vitamins E and group B. At the same time, baked lamb, beef and lard contain a small amount of fat-soluble vitamins; margarine and combined fat do not contain vitamins at all (unless they are specially fortified).
Fats are complex chemical compounds and are broken down into their constituent parts in the human digestive tract like proteins. These parts - fatty acids - enter the blood and lymph, spreading throughout the body and being a building material for the synthesis of its own adipose tissue. There are many different fatty acids found in nature. they are saturated and unsaturated. The nutritional value of various fats is determined by their composition. The richest in unsaturated fatty acids are vegetable fats, especially sunflower, corn oil, etc. These fats are of great therapeutic value in diseases of the liver, heart and cardiovascular system.
It should be borne in mind that the amount of unsaturated fatty acids in refined (i.e., industrially purified) vegetable oils is much lower.
Of the fatty acids, the most physiologically active and important arachidonic acid, but there is little of it in the fats of food. It is formed in the body from linoleic acid. Therefore, the need for linoleic acid is normalized: 4-6% of the daily energy value of the diet, which is 12-15 g of linoleic acid. Approximately 25 g of sunflower, corn or cottonseed oil provides the daily requirement for linoleic acid. It has been established that it is the deficiency of essential fatty acids in foods that negatively affects the body with little or no fat intake in food.
Comparative characteristics of the amount of fat in various products:
|
Product |
Linoleic acid (g) per 100 g of product |
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Wheat flour |
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Buckwheat |
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oatmeal |
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Pearl barley |
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Pasta |
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wheat bread |
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cow's milk |
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Fat cottage cheese |
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Cream (10% fat) |
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Sour cream (20% fat) |
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Kefir fat |
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Dutch cheese |
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Processed cheese |
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Butter |
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Corn oil |
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Olive oil |
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Sunflower oil |
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Cream margarine |
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Beef |
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Mutton |
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Veal |
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Rabbit meat |
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Mackerel |
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Horse mackerel |
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An important role in the life of the body is played by another group of lipoids - sterols, and especially cholesterol. Almost all animal products used in food are, to a greater or lesser extent, a source of cholesterol.
The highest cholesterol content in foods such as caviar, egg yolk, brains, liver, pork and lamb fat, goose fat. These foods containing cholesterol are excluded from the diet for atherosclerosis and liver disease. Plant products contain phytosterols, which are not absorbed by the human body, but bind cholesterol in the intestine. Physiological norms developed by the Institute of Nutrition of the Academy medical sciences RF, 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 to release the body from cholesterol, etc.).
In addition to proteins and fats, carbohydrates play an important role in human nutrition, they are the main source of covering the body's energy costs. Only in the case of insufficient intake of carbohydrates from food, when their reserves in the body are significantly reduced, energy costs begin to be covered by fats and then proteins.
The plastic role of carbohydrates in the human body is also great: they are an integral part of the blood, muscles, nervous and other tissues of the body. Providing continuously flowing energy processes, carbohydrates are consumed in large quantities by the liver, muscles and other tissues of the body. In the human body, in the process of metabolism, a constant concentration of carbohydrates (sugar) in the blood and other tissues is maintained. In addition, the liver and muscle tissue store carbohydrates in the form of a substance called glycogen.
The main role in carbohydrate metabolism is played by the pancreas and the enzyme insulin produced by it. Violation of the normal activity of the pancreas causes a serious disease called diabetes, in which all types of metabolism are disturbed - first of all, carbohydrate, but also fat and protein. When you have diabetes, the amount of sugar (glucose) in your blood rises sharply.
This explains the fact that the main method of treatment this disease There has always been and is proper nutrition. IN special diet for patients with diabetes mellitus (diet No. 9 and No. 3), the quantitative and qualitative composition of carbohydrates, as well as proteins and fats, is strictly regulated. Therefore, persons directly involved in the nutrition of diabetic patients are required to study the properties of carbohydrates and know well what foods contain them. The only source of carbohydrates are herbal products. Foods containing carbohydrates from the list of animal products are animal starch or milk sugar. Also, milk itself and some dairy products can be considered animal products that are a source of carbohydrates.
According to their chemical composition and biological value, carbohydrates are not the same. There are the following main types of carbohydrates: simple and complex sugars, starch, fiber and pectin. Sugars (glucose, fructose, sucrose, maltose, lactose, etc.), along with starch, are the most important types of carbohydrates. Depending on the composition of sugar can be divided into two groups - monosaccharides and polysaccharides, or simple and complex sugars. Simple sugars cannot be broken down without losing their properties.
Complex sugars are made up of simple sugars, which are their structural components. Depending on the number of molecules, they are called disaccharides, trisaccharides and polysaccharides.
Glucose and fructose are the most common simple sugars. Glucose is grape sugar, fructose is fruit sugar. The role of all types of sugars for humans is very high, in addition, they quickly dissolve in water and are easily absorbed by the body.
Glucose absorbed completely within 5-10 minutes after its introduction into the stomach. Therefore, it, as a high-energy product, is a good remedy to restore the normal activity of the central nervous and cardiovascular systems; fast action renders glucose and at a condition of the general weakness.
Fructose usually found in fruits and berries together with glucose. Compared to other carbohydrates, it has a low stability and can change when boiled. The most common disaccharides are sucrose, lactose and maltose. In the process of digestion, they are broken down into their structural elements, which are then absorbed into the blood.
sucrose in food is of great importance for humans. It is found in many plants as a reserve substance. In a very large amount, sucrose accumulates in sugar cane (up to 25%) and in sugar beet (20%). About 7% of sucrose contains carrots. As for glucose, bee honey, grapes and products of its processing (raisins, grape juice) are especially rich in it.
If you often go on diets and calculate your nutrition, then this table will definitely come in handy for you. Of course, it is impossible to accurately indicate how much protein or carbohydrates are contained in a particular product, since this depends on many factors. The table shows the average figures calculated for each product. Most exact numbers most often found on the packaging of the product you bought, but if this is not the case, in which case you can use this table. For convenience, all products are arranged in alphabetical order.
| Product 100g | Squirrels gr. | Fats gr. | Carbohydrates gr. | kcal |
| apricots | 0.9 | 0.0 | 10.5 | 45 |
| Quince | 0.6 | 0.0 | 8.9 | 38 |
| cherry plum | 0.2 | 0.0 | 7.4 | 30 |
| A pineapple | 0.4 | 0.0 | 11.8 | 48 |
| Orange | 0.9 | 0.0 | 8.4 | 37 |
| Peanut | 26.3 | 45.2 | 9.7 | 550 |
| watermelons | 0.5 | 0.2 | 6.0 | 27 |
| eggplant | 0.6 | 0.1 | 5.5 | 25 |
| Bananas | 1.5 | 0.0 | 22.0 | 94 |
| Mutton | 16.3 | 15.3 | 0.0 | 202 |
| Bagels | 10.0 | 2.0 | 69.0 | 334 |
| beans | 6.0 | 0.1 | 8.3 | 58 |
| Cowberry | 0.7 | 0.0 | 8.6 | 37 |
| Brynza | 17.9 | 20.1 | 0.0 | 252 |
| Swede | 1.2 | 0.1 | 8.1 | 38 |
| Gobies | 12.8 | 8.1 | 5.2 | 144 |
| Wafers with fat fillings | 3.0 | 30.0 | 64.0 | 538 |
| Wafers with fruit fillings | 3.0 | 5.0 | 80.0 | 377 |
| Ham | 22.6 | 20.9 | 0.0 | 278 |
| Grape | 1.0 | 1.0 | 18.0 | 85 |
| Cherry | 1.5 | 0.0 | 73.0 | 298 |
| Cherry | 0.8 | 0.0 | 11.3 | 48 |
| beef udder | 12.3 | 13.7 | 0.0 | 172 |
| Hercules | 13.1 | 6.2 | 65.7 | 371 |
| Beef | 18.9 | 12.4 | 0.0 | 187 |
| Beef stew | 16.8 | 18.3 | 0.0 | 231 |
| Blueberry | 1.0 | 0.0 | 7.7 | 34 |
| Pink salmon | 21.0 | 7.0 | 0.0 | 147 |
| Peas shelled | 23.0 | 1.6 | 57.7 | 337 |
| Whole peas | 23.0 | 1.2 | 53.3 | 316 |
| Green peas | 5.0 | 0.2 | 13.3 | 75 |
| 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 white mushrooms | 27.6 | 6.8 | 10.0 | 211 |
| Fresh boletus mushrooms | 2.3 | 0.9 | 3.7 | 32 |
| fresh boletus mushrooms | 3.3 | 0.5 | 3.4 | 31 |
| Fresh russula mushrooms | 1.7 | 0.3 | 1.4 | 15 |
| Raw smoked brisket | 7.6 | 66.8 | 0.0 | 631 |
| Pear | 0.4 | 0.0 | 10.7 | 44 |
| Pear | 2.3 | 0.0 | 62.1 | 257 |
| Goose | 16.1 | 33.3 | 0.0 | 364 |
| Dragee fruit | 3.7 | 10.2 | 73.1 | 399 |
| Blackberry | 2.0 | 0.0 | 5.3 | 29 |
| Animal fat, rendered | 0.0 | 99.7 | 0.0 | 897 |
| Tourist breakfast (beef) | 20.5 | 10.4 | 0.0 | 175 |
| Tourist breakfast (pork) | 16.9 | 15.4 | 0.0 | 206 |
| Green beans (pod) | 4.0 | 0.0 | 4.3 | 33 |
| Zephyr | 0.8 | 0.0 | 78.3 | 316 |
| Raisin | 2.3 | 0.0 | 71.2 | 294 |
| Caviar caviar granular | 31.6 | 13.8 | 0.0 | 250 |
| Breakthrough bream caviar | 24.7 | 4.8 | 0.0 | 142 |
| Pollock caviar punched | 28.4 | 1.9 | 0.0 | 130 |
| Sturgeon caviar granular | 28.9 | 9.7 | 0.0 | 202 |
| Sturgeon caviar | 36.0 | 10.2 | 0.0 | 235 |
| Turkey | 21.6 | 12.0 | 0.8 | 197 |
| figs | 0.7 | 0.0 | 13.9 | 58 |
| Iris | 3.3 | 7.5 | 81.8 | 407 |
| Yogurt natural 1.5% fat | 5.0 | 1.5 | 3.5 | 47 |
| Zucchini | 0.6 | 0.3 | 5.7 | 27 |
| Squid | 18.0 | 0.3 | 0.0 | 74 |
| Flounder | 16.1 | 2.6 | 0.0 | 87 |
| White cabbage | 1.8 | 0.0 | 5.4 | 28 |
| Cauliflower | 2.5 | 0.0 | 4.9 | 29 |
| Caramel | 0.0 | 0.1 | 77.7 | 311 |
| carp | 17.7 | 1.8 | 0.0 | 87 |
| Carp | 16.0 | 3.6 | 0.0 | 96 |
| Potato | 2.0 | 0.1 | 19.7 | 87 |
| Keta | 22.0 | 5.6 | 0.0 | 138 |
| Kefir fat | 2.8 | 3.2 | 4.1 | 56 |
| Kefir low fat | 3.0 | 0.1 | 3.8 | 28 |
| Dogwood | 1.0 | 0.0 | 9.7 | 42 |
| Strawberry wild-strawberry | 1.2 | 0.0 | 8.0 | 36 |
| Cranberry | 0.5 | 0.0 | 4.8 | 21 |
| Sausage boiled Doktorskaya | 13.7 | 22.8 | 0.0 | 260 |
| Boiled sausage | 12.2 | 28.0 | 0.0 | 300 |
| Milk boiled sausage | 11.7 | 22.8 | 0.0 | 252 |
| Sausage boiled Separate | 10.1 | 20.1 | 1.8 | 228 |
| Veal boiled sausage | 12.5 | 29.6 | 0.0 | 316 |
| Sausage boiled-smoked Amateur | 17.3 | 39.0 | 0.0 | 420 |
| Sausage boiled-smoked Servelat | 28.2 | 27.5 | 0.0 | 360 |
| Semi-smoked sausage Krakowska | 16.2 | 44.6 | 0.0 | 466 |
| Semi-smoked Minsk sausage | 23.0 | 17.4 | 2.7 | 259 |
| Semi-smoked sausage Poltava | 16.4 | 39.0 | 0.0 | 416 |
| Semi-smoked sausage Ukrainian | 16.5 | 34.4 | 0.0 | 375 |
| Raw-smoked sausage Lyubitelskaya | 20.9 | 47.8 | 0.0 | 513 |
| Raw-smoked Moscow sausage | 24.8 | 41.5 | 0.0 | 472 |
| sausage mince | 15.2 | 15.7 | 2.8 | 213 |
| horsemeat | 20.2 | 7.0 | 0.0 | 143 |
| Chocolate candies | 3.0 | 20.0 | 67.0 | 460 |
| Raw smoked loin | 10.5 | 47.2 | 0.0 | 466 |
| Smelt | 15.5 | 3.2 | 0.0 | 90 |
| Crab | 16.0 | 0.5 | 0.0 | 68 |
| Shrimps | 22.0 | 1.0 | 0.0 | 97 |
| Rabbit | 20.7 | 12.9 | 0.0 | 198 |
| Buckwheat | 12.6 | 2.6 | 68.0 | 345 |
| Corn grits | 8.3 | 1.2 | 75.0 | 344 |
| Semolina | 11.3 | 0.7 | 73.3 | 344 |
| oatmeal | 12.0 | 6.0 | 67.0 | 370 |
| Pearl barley | 9.3 | 1.1 | 73.7 | 341 |
| Wheat groats | 12.7 | 1.1 | 70.6 | 343 |
| Barley groats | 10.4 | 1.3 | 71.7 | 340 |
| Gooseberry | 0.7 | 0.0 | 9.9 | 42 |
| Dried apricots | 5.2 | 0.0 | 65.9 | 284 |
| chickens | 20.8 | 8.8 | 0.6 | 164 |
| Icy | 15.5 | 1.4 | 0.0 | 74 |
| Bream | 17.1 | 4.1 | 0.0 | 105 |
| Lemon | 0.9 | 0.0 | 3.6 | 18 |
| Green onion (feather) | 1.3 | 0.0 | 4.3 | 22 |
| Leek | 3.0 | 0.0 | 7.3 | 41 |
| 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 |
| Makrurus | 13.2 | 0.8 | 0.0 | 60 |
| Raspberries | 0.8 | 0.0 | 9.0 | 39 |
| Mandarin | 0.8 | 0.0 | 8.6 | 37 |
| Margarine sandwich | 0.5 | 82.0 | 1.2 | 744 |
| Milk margarine | 0.3 | 82.3 | 1.0 | 745 |
| Marmalade | 0.0 | 0.1 | 77.7 | 311 |
| Vegetable oil | 0.0 | 99.9 | 0.0 | 899 |
| Butter | 0.6 | 82.5 | 0.9 | 748 |
| Ghee butter | 0.3 | 98.0 | 0.6 | 885 |
| Curd mass | 7.1 | 23.0 | 27.5 | 345 |
| Honey | 0.8 | 0.0 | 80.3 | 324 |
| Almond | 18.6 | 57.7 | 13.6 | 648 |
| Lamprey | 14.7 | 11.9 | 0.0 | 165 |
| Pollock | 15.9 | 0.7 | 0.0 | 69 |
| Beef brains | 9.5 | 9.5 | 0.0 | 123 |
| capelin | 13.4 | 11.5 | 0.0 | 157 |
| Milk | 2.8 | 3.2 | 4.7 | 58 |
| Milk acidophilus | 2.8 | 3.2 | 10.8 | 83 |
| Condensed milk | 7.0 | 7.9 | 9.5 | 137 |
| Condensed milk with sugar | 7.2 | 8.5 | 56.0 | 329 |
| Whole milk powder | 25.6 | 25.0 | 39.4 | 485 |
| Carrot | 1.3 | 0.1 | 7.0 | 34 |
| Cloudberry | 0.8 | 0.0 | 6.8 | 30 |
| sea kale | 0.9 | 0.2 | 3.0 | 17 |
| Wheat flour 1 grade | 10.6 | 1.3 | 73.2 | 346 |
| Wheat flour 2 grades | 11.7 | 1.8 | 70.8 | 346 |
| Wheat flour of the highest grade | 10.3 | 0.9 | 74.2 | 346 |
| Rye flour | 6.9 | 1.1 | 76.9 | 345 |
| Navaga | 16.1 | 1.0 | 0.0 | 73 |
| Burbot | 18.8 | 0.6 | 0.0 | 80 |
| Notothenia marble | 14.8 | 10.7 | 0.0 | 155 |
| Sea buckthorn | 0.9 | 0.0 | 5.5 | 25 |
| cucumbers | 0.8 | 0.0 | 3.0 | 15 |
| sea bass | 17.6 | 5.2 | 0.0 | 117 |
| river perch | 18.5 | 0.9 | 0.0 | 82 |
| Olives | 5.2 | 51.0 | 10.0 | 519 |
| Sturgeon | 16.4 | 10.9 | 0.0 | 163 |
| Halibut | 18.9 | 3.0 | 0.0 | 102 |
| Paste | 0.5 | 0.0 | 80.4 | 323 |
| Sweet green pepper | 1.3 | 0.0 | 4.7 | 24 |
| red sweet pepper | 1.3 | 0.0 | 5.7 | 28 |
| Peaches | 0.6 | 0.0 | 16.0 | 66 |
| Peaches | 3.0 | 0.0 | 68.5 | 286 |
| Parsley (greens) | 3.7 | 0.0 | 8.1 | 47 |
| Parsley (root) | 1.5 | 0.0 | 11.0 | 50 |
| Lamb liver | 18.7 | 2.9 | 0.0 | 100 |
| beef liver | 17.4 | 3.1 | 0.0 | 97 |
| Pork liver | 18.8 | 3.6 | 0.0 | 107 |
| Cod liver | 4.0 | 66.0 | 0.0 | 610 |
| Biscuit cake with fruit filling | 5.0 | 10.0 | 60.0 | 350 |
| Puff pastry with cream | 5.0 | 40.0 | 46.0 | 564 |
| Puff pastry with fruit filling | 5.0 | 25.0 | 55.0 | 465 |
| Tomatoes (tomatoes) | 1.0 | 0.2 | 3.7 | 20 |
| Lamb kidneys | 13.6 | 2.5 | 0.0 | 76 |
| Beef kidneys | 12.5 | 1.8 | 0.0 | 66 |
| Pork kidneys | 13.0 | 3.1 | 0.0 | 79 |
| Millet | 9.1 | 3.8 | 70.0 | 350 |
| curdled milk | 2.8 | 3.2 | 4.1 | 56 |
| Gingerbread | 5.0 | 3.0 | 76.0 | 351 |
| Blue whiting | 16.1 | 0.9 | 0.0 | 72 |
| whole wheat | 9.0 | 2.0 | 52.0 | 262 |
| Millet | 12.0 | 2.9 | 69.3 | 351 |
| Rhubarb | 0.7 | 0.0 | 2.9 | 14 |
| Radish | 1.2 | 0.0 | 4.1 | 21 |
| radish | 1.9 | 0.0 | 7.0 | 35 |
| Turnip | 1.5 | 0.0 | 5.9 | 29 |
| Rice | 8.0 | 1.0 | 76.0 | 345 |
| Rye | 11.0 | 2.0 | 67.0 | 330 |
| saber fish | 20.3 | 3.2 | 0.0 | 110 |
| Rybets Caspian | 19.2 | 2.4 | 0.0 | 98 |
| Rowan red | 1.4 | 0.0 | 12.5 | 55 |
| Rowan chokeberry | 1.5 | 0.0 | 12.0 | 54 |
| Ryazhenka | 3.0 | 6.0 | 4.1 | 82 |
| Carp | 18.4 | 5.3 | 0.0 | 121 |
| saury | 18.6 | 12.0 | 0.0 | 182 |
| herring | 17.3 | 5.6 | 0.0 | 119 |
| Salad | 1.5 | 0.0 | 2.2 | 14 |
| Beef sausages | 12.0 | 15.0 | 2.0 | 191 |
| Pork sausages | 10.1 | 31.6 | 1.9 | 332 |
| Sugar | 0.0 | 0.0 | 99.9 | 399 |
| Beet | 1.7 | 0.0 | 10.8 | 50 |
| Pork fat | 11.4 | 49.3 | 0.0 | 489 |
| Lean pork | 16.4 | 27.8 | 0.0 | 315 |
| Pork skinny | 16.5 | 21.5 | 0.0 | 259 |
| Pork stew | 15.0 | 32.0 | 0.0 | 348 |
| Sweet pastries | 8.0 | 15.0 | 50.0 | 367 |
| Herring | 17.7 | 19.5 | 0.0 | 246 |
| Salmon | 20.8 | 15.1 | 0.0 | 219 |
| sunflower seed | 20.7 | 52.9 | 5.0 | 578 |
| Lamb heart | 13.5 | 2.5 | 0.0 | 76 |
| beef heart | 15.0 | 3.0 | 0.0 | 87 |
| Pig's heart | 15.1 | 3.2 | 0.0 | 89 |
| Whitefish | 19.0 | 7.5 | 0.0 | 143 |
| Mackerel | 18.0 | 9.0 | 0.0 | 153 |
| garden plum | 0.8 | 0.0 | 9.9 | 42 |
| Cream 10% fat | 3.0 | 10.0 | 4.0 | 118 |
| Cream 20% fat | 2.8 | 20.0 | 3.6 | 205 |
| Sour cream 10% fat | 3.0 | 10.0 | 2.9 | 113 |
| Sour cream 20% fat | 2.8 | 20.0 | 3.2 | 204 |
| White currant | 0.3 | 0.0 | 8.7 | 36 |
| Red currants | 0.6 | 0.0 | 8.0 | 34 |
| Black currant | 1.0 | 0.0 | 8.0 | 36 |
| catfish | 16.8 | 8.5 | 0.0 | 143 |
| Dairy sausages | 12.3 | 25.3 | 0.0 | 276 |
| Sausages Russian | 12.0 | 19.1 | 0.0 | 219 |
| Sausages Pork | 11.8 | 30.8 | 0.0 | 324 |
| Soya | 34.9 | 17.3 | 26.5 | 401 |
| Horse mackerel | 18.5 | 5.0 | 0.0 | 119 |
| Sterlet | 17.0 | 6.1 | 0.0 | 122 |
| Zander | 19.0 | 0.8 | 0.0 | 83 |
| Wheat crackers | 11.0 | 2.0 | 72.0 | 350 |
| Cream crackers | 8.5 | 10.6 | 71.3 | 414 |
| Dry protein | 73.3 | 1.8 | 7.0 | 337 |
| Dry yolk | 34.2 | 52.2 | 4.4 | 624 |
| Drying | 11.0 | 1.3 | 73.0 | 347 |
| Dutch cheese | 27.0 | 40.0 | 0.0 | 468 |
| Processed cheese | 24.0 | 45.0 | 0.0 | 501 |
| Poshekhonskiy cheese | 26.0 | 38.0 | 0.0 | 446 |
| Russian cheese | 23.0 | 45.0 | 0.0 | 497 |
| Swiss cheese | 25.0 | 37.0 | 0.0 | 433 |
| curd curds | 7.1 | 23.0 | 27.5 | 345 |
| Fat cottage cheese | 14.0 | 18.0 | 1.3 | 223 |
| Low-fat cottage cheese | 18.0 | 2.0 | 1.5 | 96 |
| Fat-free cottage cheese | 16.1 | 0.5 | 2.8 | 80 |
| Bold cottage cheese | 16.7 | 9.0 | 1.3 | 153 |
| Fat veal | 19.0 | 8.0 | 0.0 | 148 |
| Skinny veal | 20.0 | 1.0 | 0.0 | 89 |
| Oatmeal | 12.2 | 5.8 | 68.3 | 374 |
| Sponge cake with fruit filling | 4.7 | 20.0 | 49.8 | 398 |
| Cake almond | 6.6 | 35.8 | 46.8 | 535 |
| Trepang | 7.0 | 1.0 | 0.0 | 37 |
| Cod | 17.5 | 0.6 | 0.0 | 75 |
| Tuna | 23.0 | 1.0 | 0.0 | 101 |
| coal fish | 13.2 | 11.6 | 0.0 | 157 |
| Acne | 14.5 | 30.5 | 0.0 | 332 |
| sea eel | 19.1 | 1.9 | 0.0 | 93 |
| Dried apricots | 5.0 | 0.0 | 67.5 | 290 |
| duckling | 16.5 | 31.0 | 0.0 | 345 |
| Beans | 22.3 | 1.7 | 54.5 | 322 |
| Dates | 2.5 | 0.0 | 72.1 | 298 |
| Hazelnut | 16.1 | 66.9 | 9.9 | 706 |
| Sunflower halva | 11.6 | 29.7 | 54.0 | 529 |
| Halva tahini | 12.7 | 29.9 | 50.6 | 522 |
| Hake | 16.6 | 2.2 | 0.0 | 86 |
| Wheat bread from 1 grade flour | 7.7 | 2.4 | 53.4 | 266 |
| Rye bread | 4.7 | 0.7 | 49.8 | 224 |
| Coarse rye bread | 4.2 | 0.8 | 43.0 | 196 |
| Horseradish | 2.5 | 0.0 | 16.3 | 75 |
| Persimmon | 0.5 | 0.0 | 15.9 | 65 |
| chickens | 18.7 | 7.8 | 0.4 | 146 |
| Cheremsha | 2.4 | 0.0 | 6.5 | 35 |
| Cherries | 1.1 | 0.0 | 12.3 | 53 |
| Blueberry | 1.1 | 0.0 | 8.6 | 38 |
| Prunes | 2.3 | 0.0 | 65.6 | 271 |
| Garlic | 6.5 | 0.0 | 21.2 | 110 |
| Lentils | 24.8 | 1.1 | 53.7 | 323 |
| Mulberry | 0.7 | 0.0 | 12.7 | 53 |
| Rosehip fresh | 1.6 | 0.0 | 24.0 | 102 |
| Dried rosehip | 4.0 | 0.0 | 60.0 | 256 |
| milk chocolate | 6.9 | 35.7 | 52.4 | 558 |
| Dark chocolate | 5.4 | 35.3 | 52.6 | 549 |
| pork fat | 1.4 | 92.8 | 0.0 | 840 |
| Spinach | 2.9 | 0.0 | 2.3 | 20 |
| Sorrel | 1.5 | 0.0 | 5.3 | 27 |
| Pike | 18.8 | 0.7 | 0.0 | 81 |
| Apples | 3.2 | 0.0 | 68.0 | 284 |
| Apples | 0.4 | 0.0 | 11.3 | 46 |
| beef tongue | 13.6 | 12.1 | 0.0 | 163 |
| Pork tongue | 14.2 | 16.8 | 0.0 | 208 |
| Ide | 18.2 | 1.0 | 0.0 | 81 |
| Egg powder | 45.0 | 37.3 | 7.1 | 544 |
| Chicken egg | 12.7 | 11.5 | 0.7 | 157 |
| quail egg | 11.9 | 13.1 | 0.6 | 167 |
The human body is very complex in composition. If you think about it, the head can go round from the number of its components and the chemical processes taking place inside. Some substances are synthesized within us from those already available, others come only with food. Let's take a look at what's what.
Nutrients(nutrients) come from food. In each product, their content is different, so it is important to understand that for normal life the body needs to eat a variety of foods, consuming the right amount of nutrients.
For a better understanding, consider what classes nutrients are divided into.
Nutrients that we require in large quantities (tens of grams daily). These include:
The main building material in the human body. Animal protein is found in good amounts in meat, fish, chicken, eggs, dairy products; vegetable protein - in legumes, nuts and seeds.
Protein has a lot of functions, but in this topic we will consider only its building function.
Some of us strive to gain muscle mass. Here, of course, you can not do without training. After injury to muscle fibers during training, their recovery is necessary. The process of protein synthesis starts in the body; accordingly, it is necessary to increase its intake with food. Why when building muscle mass Can't get by with what was in the normal diet? This is because our hair, nails, bones, skin, enzymes, etc. also consist of protein and most of the amino acids that come with food go to maintain their normal state and functioning.
If you want your hair, nails to grow quickly, wounds heal faster, bones grow together after fractures, just increase the amount of protein in the diet a little (within reasonable limits, of course, so that there are no problems with the kidneys and liver in the future) and you yourself are all feel.
The main nutritional source of energy. They are divided into simple and complex.
Simple (mono- and disaccharides) are carbohydrates with a simple structure. Very quickly and easily absorbed. These include all sweets, confectionery, fruits, honey, in general, everything that a sweet tooth loves.
Complex carbohydrates (polysaccharides) are carbohydrates with a complex branched structure. Supply the body with energy more slowly and evenly. Found in various grains, vegetables, pasta from hard varieties. They also include fiber, which is not digested and does not carry any nutritional value, but helps work gastrointestinal tract; found in vegetables, bran and unprocessed foods.
Excess carbohydrates lead to the accumulation of both subcutaneous fat and visceral fat (enveloping internal organs), so for weight loss it is necessary to adjust mainly carbohydrate intake. If your goal is to gain muscle mass, then increasing the amount of proper carbohydrates will help you train more efficiently, replenish energy costs, which will naturally lead to better muscle development and further muscle growth.
Like carbohydrates, one of the main sources of energy, about 80% of energy is stored in fats. Fats include saturated and unsaturated fatty acids.
Saturated fatty acids are found in beef, lamb, pork fat, coconut and palm oils. Their biological value is low, because they are slowly digested, do not succumb to oxidation and enzymes, are slowly excreted from the body, create a load on the liver, negatively affect fat metabolism, and contribute to the development of atherosclerosis. Contained in fatty meat products, dairy products, fast food, confectionery. We still need a small part of them, because they are involved in the formation of hormones, the absorption of vitamins and various trace elements.
Monounsaturated and polyunsaturated fatty acids are mainly found in vegetable fats (found in oils, nuts, seeds), as well as in oily fish. They are used by the body to form cell membranes, as a source of biological substances involved in tissue regulation processes, reduce the permeability and increase the elasticity of blood vessels, improve the condition of the skin, etc. These acids, especially polyunsaturated ones, are not synthesized in the body and must be supplied with food.
Excessive consumption of saturated fat should be strictly controlled to avoid health problems. It is worth adding polyunsaturated fatty acids to the diet daily (for example, in the form of flaxseed oil or fish oil) to improve overall health.
vitamins
From the Latin vita - "life". Currently, 13 vitamins are known and all of them are important. Only a small part of the vitamins is synthesized in the body, most of them must be supplied regularly and in sufficient quantities from the outside. Vitamins play an important role in many biological processes and support numerous functions. Despite the extremely low concentration of vitamins in tissues and a small daily requirement, the lack of their intake causes the development of dangerous pathological changes all human tissues, and also causes disturbances in body functions, such as protective, intellectual, growth functions, etc.
Currently, more than 30 mineral biologically significant elements are considered essential for human life. They are divided into microelements (contained in ultra-small amounts - less than 0.001%) and macroelements (there are more than 0.01% in the body). Lack of nutrients or any imbalance of macro- or micronutrients leads to serious health problems.
Summarize. The human body is a single entity. The lack of any nutrient brings the body out of balance and leads to various diseases, ailments and just problems that at first glance do not really bother. Therefore, when drawing up effective diets, rely on the nutrient content of foods, see them in the nutritional value tables. Be beautiful and healthy!
Doctors say that a full-fledged balanced diet is an important condition for maintaining 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 amount it needs.
Squirrels
Proteins are complex nitrogen-containing biopolymers. Proteins in the human body perform several important functions- plastic, catalytic, hormonal, specificity and transport function.
The most important function of food proteins is to provide the body with plastic material. The human body is practically devoid of protein reserves. Their only source is food proteins, as a result of which they are indispensable components of the diet.
In many countries, the population is deficient in proteins. In this regard, an important task is the search for new non-traditional ways to obtain it. The protein content in the diet affects the higher nervous activity. They are also involved in the energy balance of the body, especially with high energy consumption, as well as with a lack of carbohydrates and fats.
The main source of complete proteins are animal products (meat, fish, milk), therefore, when compiling a diet, it is necessary that they make up about 60% of the total amount of proteins consumed during the day.
Defective protein nutrition causes protein starvation, contributes to the destruction of the body's own protein, a change in the function of the endocrine glands, the nervous system, and a decrease in the immunobiological reactivity of the body.
Fats
Fats are a source of energy. They serve as a source of retinol and calciferol, phasphatides, palinepasticen fatty acids. They improve the taste of food. In food due to fat, 30% of the daily energy value of the diet should be provided. The need for fat varies depending on climatic conditions. In the northern climatic zones, it is defined as 35% of the total energy value of the 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 burning 1 g of fat, 37.7 kJ (9 kcal) of heat is released (when burning 1 g of protein or carbohydrates, only 16.75 kJ (4 kcal)). Distinguish between animal and vegetable fats. They have different physical properties and composition. Animal fats are solids. They contain a large amount 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, the speed of assimilation 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 vegetable products (bread, flour
products, cereals, vegetables and fruits). Reducing the amount of carbohydrates that enter the body with food leads to metabolic disorders. For example, if the body's daily energy requirement is not covered by carbohydrates (and
carbohydrates account for 50-70% of the total energy requirement), proteins will begin to be used, especially during stress, when an increased amount of the adrenal hormone - cortisol, which blocks glucose in the muscles, is released into the blood, 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 amounts during stressful situations. The blood is saturated with glucose - it occurs, so
called transient diabetes mellitus. With repeated stress
conditions, there are prerequisites for the transition of temporary diabetes to chronic
shape. Excess glucose, not absorbed by the muscles - its main consumer,
With the help of insulin, it turns into fat and is deposited in adipose tissue.
An excess of unused carbohydrates stored in the form of fat by the muscles inhibits the absorption of glucose, which in turn increases the concentration of carbohydrates in the blood, the utilization of which by muscle tissue is reduced. The more a person consumes sugars, the more significantly the carbohydrate-fat metabolism is disturbed, which is a prerequisite for obesity and diabetes.
Minerals and vitamins
Minerals and vitamins play a very important and at the same time a peculiar 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 distinguishing feature of these nutrients is the relatively very small quantitative need for them by the body. Suffice it to say that the daily intake of all mineral elements and their compounds does not exceed 20-25 g, and the corresponding figure for vitamins is expressed even in milligrams.
Minerals maintain the desired level of osmotic pressure in the 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 that are needed by the body in small amounts and ensure its normal physiological functions.
Essential vitamins. It is known that about 20 vitamins are needed for a normal human life. Below are some of them.
Vitamin C. Significant amounts are found in rose hips, black currants, cabbage, tomatoes, carrots, potatoes and other vegetables and fruits. With a prolonged lack of vitamin C in food, scurvy develops. With scurvy, people weaken, their gums become inflamed and bleed, teeth fall out, and joints swell.
With hard work and diseases, the need for vitamin C increases. Vitamin C stimulates hormonal regulation, body development processes, resistance to diseases. Vitamin C is isolated in its pure form and is obtained in a factory way.
Vitamin A. According to the chemical structure, it is close 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 \u200b\u200bthe eye, skin, Airways. An early manifestation of the 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 use additional vitamin A.
B vitamins. This group of vitamins includes several vitamins - B1, B2, B6, B12 and some others. Vitamins of group B are found in significant quantities in brewer's yeast, seed coats of rye, rice, legumes, and from animal products - in the kidneys, liver, egg yolk. The specific function of B vitamins in the body is that they form enzymes that carry out many of the most 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 deposited in the body for the future, its intake with food should be regular and even.
Vitamin B6 is involved in the transformation of amino acids and in the metabolism of carbohydrates.
Vitamin B12 regulates hematopoietic function, the growth of nervous tissue.
Vitamin D (antirachytic vitamin). It is found in significant amounts in fish oil. It can be formed in the human body under the influence of ultraviolet rays. Vitamin D is anti-rachitic, participates in the exchange of calcium and phosphorus, is formed in human skin under the influence of ultraviolet rays. Absence
vitamin D causes a disease called rickets in children. The bones of rickety children contain insufficient calcium and phosphorus. This leads to a curvature of the bones of the limbs, the appearance of clearly visible thickenings on the ribs, and deformation of the chest. Such 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 artificial ultraviolet radiation.
Thus, our body, in addition to nutrients, must receive the necessary vitamins with food. This ensures, especially in childhood and adolescence, normal growth, maintenance of working capacity and resistance to diseases. With excessive consumption of certain vitamins (for example, A and B), metabolic disorders (hypervitaminosis) occur.
Vitamins must be supplied both to the sick and to the healthy body constantly and in certain quantities. However, their content in foods varies and does not always meet the needs of the body. 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 eating.
Drinking regime
Proper drinking regimen ensures normal water-salt exchange, creates favorable conditions for the life of the organism.
Random or excessive consumption of water impairs digestion; increasing the total volume of circulating blood, creates an additional burden on the cardiovascular system and kidneys, enhances the excretion of substances necessary for the body (for example, table salt) through the kidneys and sweat glands. Temporary fluid overload (for example, simultaneous intake of large amounts of water) disrupts muscle function, leads to their rapid fatigue, and sometimes causes convulsions. With insufficient water consumption, health deteriorates, body temperature rises, pulse and respiration become more frequent, working capacity decreases, etc.; dehydration can cause more severe consequences.
The minimum amount of water required by the body to maintain the 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 a meal.
More nutrients from foods in meat. Meat is good source protein, vitamins and minerals in your diet. However, how much meat a person needs per day for a healthy, balanced diet.
For thousands of years, animals have provided food for humans and other animals. About 85 percent of the living world consume animal proteins.
How much meat can you eat per day
Meat is a rich source of nutrients - easily absorbed iron, zinc, B vitamins and omega-3 fatty acids. But you can't eat a lot to reap the nutritional benefits. More meat consumption in Luxembourg, USA, Australia, while less meat is eaten in Asia and Mediterranean countries. Some of the biggest meat eaters in the world consume an average of 140 kg per year.
In Russia, they eat about 60 kg of meat per year, i.e. 170 gr per day.
Based on existing nutritional guidelines, this is more than recommended. Nutritional guidelines recommend eating no more than three to four times a week from red meat.
Meats like chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat as well as non-animal sources such as beans and legumes.
Sources of body nutrients
Nutrient rich foods:
- Lean meat - beef, lamb, veal, pork, kangaroo, sausages.
- Poultry - chicken, turkey, duck, goose, emu, bush birds
- Fish and seafood - fish, shrimp, crabs, lobsters, mussels, oysters, scallops, mussels.
- Eggs - chicken, duck eggs
- Nuts and seeds - almonds, Pine nuts, Walnut, macadamia, hazelnut, cashew, peanut, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts
- Legumes - beans, beans, lentils, chickpeas, peas, tofu.
How many nutrients should a person eat lean meat and poultry, fish, eggs, nuts and seeds, legumes?
Lean red meat
Lean red meat is a particularly good source of iron, zinc, and vitamin B12 and is easily digestible. Iron is essential for infancy and for teenage girls, pregnant women, menstruating women, and for endurance athletes. At the same time, nutrients must be obtained from a variety of foods.
Iron and zinc in animal foods as a nutrient are more easily absorbed by the body than in plant foods such as nuts, seeds and legumes. However, vitamin C found in fruits and vegetables helps the absorption of iron from these animal products.
Red meat has more nutrients and provides the body with iron, and is also one of the main sources of vitamin B12. Some red meats are high in saturated fats, which can raise blood cholesterol levels. But it is vital for women, who may be more prone to iron deficiency. A sufficient amount of iron in the blood is the key to good health. 
Chicken breast
Chicken breast is a low fat, high protein staple. Chicken provides various B vitamins, selenium, omega-3s, and zinc. Consumption of poultry meat chicken breast has more than quadrupled since the late 1960s, so most of us get two or more servings of these nutrients a week.
fish consumption
Eating fish twice a week provides omega-3 fatty acids and essential calories.
Legume Nutrients
Legumes provide many benefits like lean meat, poultry, fish and eggs, and because of this they have been placed in this food group as well as the plant food group. They play an important role in vegetarians and are strictly included in vegetarian diets in order to get enough of the key nutrients found in this food group.
The impact of nutrition on health
Nutrition is the key nutrition to health. Meat consumption is associated with several diseases, but is essential for good health. The problem divides experts: some argue that it is an essential source of nutrients, others are convinced that it is a modern toxin.
Cardiovascular disease, breast, colon, prostate cancer are associated with too much meat. But the body needs animal protein for sufficient nutrients such as iron, iodine, and vitamin B12.
So how much meat does a person really need?
Controlled consumption of lean meat as part of balanced diet can help keep you healthy.
If the body gets a lot of red and processed meat, there is a chance of getting colon cancer. But poor nutrition is common cause iron deficiency. Fish, skinless chicken, and lean meats are healthier than sausage, bacon, and hamburgers. Processed foods that undergo a potentially dangerous chemical preservation process are common culprits when meat is linked to cancer.
The link between high red meat consumption and bowel cancer is being studied but still supported reasonable consumption unprocessed meat due to nutritional value. Red meat is strongly correlated with bowel cancer - not in the amount of about 40 grams per day, but in much more. Colon cancer is the most common type of cancer and is associated with malnutrition and way of life.
A Healthy Vegetarian Diet Is Better Than Whole Foods meat nutrition and can provide adequate nutrition, although vegetarians should take supplements of vitamin B12, which is found only in animal products.
Food Nutrients
Foods are an important component of nutrition, culture and lifestyle from a wide variety. This group includes all types of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
The protein-rich food group provides a wide range of nutrients such as: iodine, iron, zinc, vitamins, especially B12 and essential fatty acids.
Cooking is a style that is also important - steaming, baking, grilling or frying is better than deep frying and charring. Food hygiene is essential, as is storage, preparation and preparation.
Various nutrients contained in food products can be divided into two groups: nutrients that play an extremely important role in the life of the body (proteins, fats, carbohydrates, vitamins, minerals), and flavoring substances that determine the taste, smell and color of food (essential oils, aromatic, coloring, tannins, organic acids, etc.)
Squirrels
The life of the body is associated with the continuous consumption and renewal of proteins, which are vital essential substances. Proteins do not accumulate in reserve and are not formed from other nutrients, i.e. are an essential part of food. The main purpose of proteins is a plastic material for building cells, tissues and organs, the formation of enzymes, many hormones, and hemoglobin. Proteins form compounds that provide immunity to infections, participate in the process of assimilation of fats, carbohydrates, vitamins and minerals.When assessing the diet (the amount of food that provides a person's daily need for nutrients and energy), one must take into account not only the amount of protein, but especially its biological value, due to the amino acid composition and digestibility of proteins in the digestive tract. Each of the amino acids has its own functional purpose. Amino acids are formed from proteins under the influence of digestive juices.
Products with great content squirrel: cheese (Dutch and processed), cottage cheese, animal and chicken meat, sausages, sausages, eggs, most fish, soybeans, peas, beans, nuts, cereals (buckwheat, oatmeal), millet, wheat flour. Vegetable proteins are less complete (inadequately balanced amino acid composition), difficult to digest. More than 90% of amino acids are absorbed from the proteins of animal products in the intestines, from vegetable products - 60-80%.
Proteins of dairy products and fish are digested especially quickly. Heat treatment speeds up the digestion of proteins. However, overheating negatively affects amino acids. Prolonged cooking, grinding, rubbing improve the digestion and absorption of proteins, especially plant products. The biological value of products that are subjected to long-term or high-temperature processing is markedly reduced.
To meet the body's need for amino acids, combinations of animal and vegetable products are advisable: dairy products with bread, milk cereals and soups, casseroles with meat, flour products with cottage cheese, meat and fish, potatoes and vegetables with meat, etc. In the diet of the total 50-60% should be animal proteins, the rest should be plant products (bread, cereals, potatoes, vegetables). An adult healthy person needs 1.0-1.5 g of protein per day per 1 kg of body weight.
Fats (lipids)
Fats are divided into neutral fats and fat-like substances (lecithin, cholesterol). Distinguish between saturated (animal fats) and unsaturated fats. unsaturated fats found in large quantities in vegetable oils (except olive) and fish oil. Fats are the most valuable energy material that is part of the cells. Fats provide absorption from the intestine of a number of minerals and fat-soluble vitamins.Foods high in fat: oil (vegetable, melted, butter), margarines, cooking fats, pork fat, pork, sausages, ducks, goose, cream, sour cream, Dutch cheese, walnuts, sprats (canned food), chocolate, cakes, halva.
On average, the daily requirement for fats is 80-100 g, of which 30% should be provided by vegetable oils. The body's need for unsaturated fatty acids (vegetable oils) is 25-30 g per day. It is this dose that improves the functioning of the intestines and the biliary system, prevents the development of atherosclerosis and cholelithiasis.
Fats are easily oxidized during storage in the light and in heat, as well as during heat treatment, especially frying. In stale and overheated fats, vitamins are destroyed, the content of essential fatty acids decreases and accumulates harmful substances that cause irritation digestive organs and kidneys.
Cholesterol regulates the permeability of cell membranes, participates in the formation of bile acids, certain hormones and vitamin D. Especially a lot of cholesterol in sour cream, butter, eggs, liver, kidneys, brains, tongue, fats (beef, lamb, pork), sturgeon caviar, fatty herring , saury, sardines (canned food), halibut. These products should not be abused in the diet due to the fact that high cholesterol in the body is one of the main causes of atherosclerosis.
Equally important is the high content in the diet of nutrients that normalize the metabolism of fats and cholesterol. These substances include essential fatty acids, many vitamins, lecithin, magnesium, iodine, etc. In many products, these nutrients are well balanced with cholesterol (cottage cheese, sea fish, seafood, etc.).
Carbohydrates
There are simple and complex, digestible and indigestible carbohydrates. The main simple carbohydrates are glucose, galactose, fructose, lactose and maltose. TO complex carbohydrates include starch, glycogen, fiber and pectins. Simple carbohydrates, as well as starch and glycogen, are well absorbed. Fiber and pectins are almost not digested in the intestines.Carbohydrates make up the bulk of the diet and provide 50-60% of its energy value. Therefore, carbohydrates are the main source of energy for the body. Carbohydrate reserves of the body are very limited, and with intensive work they are quickly depleted. Therefore, carbohydrates must be supplied to the body daily in sufficient quantities.
The value of carbohydrates is not limited to their energy value. They ensure the normal activity of the liver, have a protein-saving ability, and are closely related to the metabolism of fats. On average, the daily carbohydrate requirement of a healthy person of the first and second labor intensity groups is 400 g for men and 350 g for women. Carbohydrates are found mainly in plant foods.
Fiber and pectins are not digested in the intestines and are not sources of energy. However, these "ballast substances", indigestible carbohydrates, play a large role in digestion. Although fiber is not absorbed in the intestines, normal digestion is almost impossible without it. Fiber stimulates the motor function of the intestine, bile secretion, normalizes the activity of useful intestinal microflora, forms stool, creates a feeling of fullness, promotes the excretion of cholesterol from the body. Pectins have similar properties.
Wheat bran, raspberries, beans, nuts, strawberries, apricots, raisins, currants (white and red), gooseberries, cranberries, prunes, cereals (oatmeal, buckwheat, barley, pearl barley), carrots, pumpkin potatoes, etc. Pectins are rich in fruits, berries and some vegetables (beets, carrots, white cabbage, potatoes).
organic acids
They are mainly found in vegetables, fruits and berries, giving them a certain taste. Under the influence of organic acids (malic, citric, oxalic, benzoic, etc.), the secretion of digestive juices increases, and the motor function of the intestine increases. The inclusion in the diet of fruits rich in organic acids (lemons, cranberries, currants, plums, mountain ash) contributes to normal digestion.Essential oils found in vegetables and fruits, giving them a peculiar taste and aroma. Citrus fruits are rich in essential oils. Essential oils have disinfectant and antiseptic properties. In small doses, they increase appetite, increase the secretion of digestive juices and urination.
Phytoncides
These are a kind of plant antibiotics with antimicrobial action. Phytoncides are found in many raw vegetables and fruits. Garlic, onion and horseradish are especially rich in them. It is no coincidence that these vegetables are widely used in the treatment of influenza, tonsillitis and other colds.Tannins
The astringent, tart taste of some fruits (quince, persimmon, dogwood, pears, mountain ash, etc.) depends on the content of tannins in them, which have an astringent anti-inflammatory effect on the intestinal mucosa. This will explain their healing effect with diarrhea.Coumarins
They are found in cherry leaves and fruits, hawthorn roots and leaves, strawberry and plum leaves, grapes and sea buckthorn berries, etc. Of practical interest are the properties of some coumarins to influence blood clotting processes and thereby prevent the development of blood clots in blood vessels.Lisovsky V.A., Evseev S.P., Golofeevsky V.Yu., Mironenko A.N.
For full life and maintaining physical form it is necessary to adhere to the principles of full proper nutrition, which implies a well-composed diet that fully satisfies the needs of the body and supplies the necessary nutrients. An insufficient amount of any substances in the body quickly leads to the development of various kinds of diseases. That is why it is so important to make nutrition complete. With food, fats, proteins and carbohydrates, salts, vitamins and minerals should be supplied daily. Moreover, their ratio should be approximately as follows: fats - 20%, proteins - 20%, carbohydrates - 60%. When compiling a daily diet, you need to be guided by the principles on which proper nutrition is based.
The principles of proper nutrition
- It is necessary to divide the daily diet into 4-5 meals. It is this mode that makes it possible to maintain sufficient level which has a beneficial effect on well-being and appearance.
- It is advisable to eat at a certain time. Compliance allows the body to develop a certain rhythm of functioning, which improves the process of digestion of food and prevents the development of diseases of the digestive system.
- Distribute the calories consumed as follows: breakfast - 25-30%, lunch - 40%, dinner - 15-20%, lunch / afternoon tea - 15-20%. The fourth meal can be either between breakfast and lunch, or between lunch and dinner. It all depends on the daily routine - if you get up early, then a significant period of time passes from breakfast to lunch, and then an additional breakfast (lunch) is what you need. Have an extra meal in the evening if you are a night owl and go to bed late (but no later than 2-3 hours before bedtime).
- Take your time while eating, chew thoroughly - this helps to better absorb the nutrients contained in food.
- Try to diversify your diet, include different foods, combine cooking methods. When preparing food, use cooking methods that preserve nutrients and vitamins. Cook more often in the oven or steam, eat boiled food rather than fried.
In order to properly compose a diet, you need to know which foods contain which substances.
Nutrients and foods that contain them
Squirrels - " building material, necessary for the normal functioning of the body. We get them from plant and animal foods. Sources of origin are legumes (peas, lentils, beans) and nuts. Animal proteins are found in all types of meat, milk and dairy products, fish and eggs.
Miscellaneous squirrels contain different amino acids, most of which are not produced by our body, but are obtained only in the process of digestion of food. Therefore, it is necessary to diversify the sources of protein intake in the body.
Fats- the most valuable nutrients, suppliers of energy to the body. They are also involved in many metabolic processes, and the reserves of fats in the body serve as a "reserve" for an emergency. Sources of fats are also divided into vegetable and animal. Animal fats are obtained from fatty varieties meat and fish, milk and dairy products. Sources are sunflower, olives, corn, etc.
When compiling a diet, you should pay attention to the fact that the main fats are classified as unsaturated - they are most beneficial to the body.
Carbohydrates- the main supplier of energy to the body, they are involved in the formation of enzymes, hormones, secretions of glands and other compounds necessary for life. Carbohydrates are divided into simple and complex. Sources - sweet foods: sugar, honey, wedge syrup and sweet fruits. contain plants: cereals (main source), vegetables and legumes. Too much carbohydrate in the diet can lead to overweight and obesity, but it is impossible to exclude carbohydrates from the diet. With their deficiency in the body, a violation of the metabolism of fats and proteins develops, products of incomplete oxidation of some amino acids accumulate.
The purpose of proper balanced nutrition is to provide the body with nutrients, trace elements and vitamins in accordance with the needs.
