home Endocrinology Proteins, fats, carbohydrates in food. Proteins, fats and carbohydrates: meaning and the correct ratio Where are proteins, fats and carbohydrates

Proteins, fats, carbohydrates in food. Proteins, fats and carbohydrates: meaning and the correct ratio Where are proteins, fats and carbohydrates

Probably many of you have heard more than once about such a strange abbreviation as "BZHU". If you literally decipher it, you get “Proteins Fats Carbohydrates”. In this article, you will learn everything you need to know about proteins, fats, carbohydrates, and dietary fiber.

Squirrels- present “The physiological norm of protein for an adult healthy person who is not engaged in physical labor or sports is 80-100 g (including 50% of animals and 50% of plants)” from itself some building materials that are needed for bone tissue, muscles, skin, blood and lymph. Moreover, protein has many important and useful properties, including: strengthening immunity, absorption of fats, vitamins and minerals, helping to produce hormones needed by the body, and also provide energy (1 gram of protein provides 4 kcal).

In some cases, the body needs an increased amount of protein - with exhaustion, during the recovery period, after infectious diseases, with chronic infections (tuberculosis), with anemia, with gastrointestinal diseases associated with impaired digestibility of nutrients, with blood loss. Restriction of protein in the diet is recommended for kidney disease, gastrointestinal ulcers, gout.

Fats (lipids)- they provide more than 30% of the daily energy value of our diet (one gram of fat contains 9 kcal). On average, an adult needs 80-100 g of fat, 30 of which should be vegetable. With fats, fatty acids and fat-soluble vitamins (for example, D, A, E, K) necessary for the body are introduced.

Fats are divided into three types: those that increase cholesterol (meat, lard, butter, dairy products), those that practically do not contribute to the formation of cholesterol (oysters, eggs, poultry meat without skin), those that lower cholesterol (fish oil , fatty fish, unrefined vegetable oils).

Carbohydrates These are all foods that contain starch and glucose. They provide more than half of the daily calorie intake. The average daily intake of carbohydrates is 300-500 g, depending on gender, age and physical activity.

Carbohydrates are divided into "good" and "bad". “Good” carbs include: beans, coarse grains, lentils, most fruits, vegetables, and leafy greens. They do not cause a large increase in blood sugar. "Bad" carbohydrates include: sugar and sugar-containing foods, white bread, rice, alcohol, corn, potatoes.

Vegetables and fruits can be divided into three categories based on their carbohydrate content:

A) up to 5 grams of carbohydrates per 100 g of product - cucumbers, tomatoes, cabbage, zucchini, pumpkin, eggplant, lettuce, sorrel, greens, chicory leaves, mushrooms.
B) up to 10 g of carbohydrates per 100 g of product - carrots, onions, radishes, beets, beans, citrus fruits, berries, apricots, pears, melons.
C) more than 10 g of carbohydrates in 100 g of the product - potatoes, corn, peas, bananas, grapes, pineapples, apples, dates, figs.

The most useful vegetables and fruits in raw and steamed form, because. they retain more vitamins and minerals.

With insufficient consumption of carbohydrates, there may be problems with impaired metabolism of fats and proteins, the accumulation of harmful products in the blood, incomplete oxidation of fatty acids, and a decrease in blood sugar levels.

With excessive consumption of foods high in carbohydrates, problems with metabolic disorders, obesity, diabetes, atherosclerosis, blood clots in blood vessels, caries, and disruption of the immune system can occur.

dietary fiber- has no energy benefit, but plays an important role in the process of digestion and removal of waste from the body, prevents the deposition of fat, contains vitamins and minerals.

Sources: Bran, fruit peels, vegetables, legumes, whole grains and sprouted grains.

Our diet must necessarily consist of such vital elements as proteins, fats and carbohydrates in compliance with the conditions for their balanced intake. Otherwise, their deficiency or excess can lead to certain undesirable deviations in the functioning of our body.
What are proteins, fats and carbohydrates? Why do we need them so much and what is their correct ratio? Let's take a closer look at each of these nutrients.

PROTEINS
Protein is an important component of every cell of the human body, so its intake into our body must be in sufficient quantity. In the process of digestion, proteins break down into amino acids, which our body transforms into its own protein.

In your daily diet, protein should be from 12% to 30% of total calorie intake per day. The amount of proteins that come with food depends on the individual characteristics of the organism, the way of life of a person. So, for example, an athlete or a pregnant woman needs more protein. Sources of protein are: milk, cheeses, cottage cheese, egg white, fresh fish and seafood, beef, chickens, turkey (white meat).

Lack of protein in the body threatens to reduce immunity. There is a deterioration in the condition of the skin, hair, nails, muscle mass is lost, the nervous system of our body suffers. If there is an excess of protein in the body, then the nervous system also suffers, malfunctions in the liver, kidneys, and intestines are noticeable. Therefore, it is very important not to deviate from the generally accepted norm of protein intake for the normal functioning of our body. The recommended amount of protein per day is 100 g.

CARBOHYDRATES
Carbohydrates are found in the cells of all living organisms. They are called so because the first carbohydrates known to science were formally compounds of carbon and water. A large amount of carbohydrates is found in plant cells.

The main function of carbohydrates is supplying our body with energy necessary for a full life. We get up to 70% of all the energy we need from carbohydrates.

Carbohydrates are of 2 types:
simple (monosaccharides) And complex (polysaccharides). Their main difference is the speed of assimilation. Monosaccharides quickly enter the bloodstream and are immediately used by the body as an energy source. Monosaccharides cause a sharp jump in human blood sugar levels. Polysaccharides are absorbed by the body much more slowly. They do not cause a sharp jump in blood sugar. Polysaccharides supply our body with energy, as well as improve the digestive function of the intestines.

TO simple Carbohydrates include various sugars consisting of one molecule (monosaccharides). The most common are glucose and fructose. They are found in fruits, vegetables and undoubtedly a large percentage of carbohydrates is noted in sweets and pastries. Complex carbohydrates or polysaccharides are cellulose, starch and glycogen. Contained in potato tubers, in legumes and grains, in meat and nuts.

An excess of carbohydrates in the diet threatens with excess weight, metabolic disorders, mood deterioration. Lack of carbohydrates also provokes metabolic disorders. Due to the fact that the body begins to make up for the lack of energy thanks to proteins and fats, there is a load on the kidneys and salt metabolism is disturbed. Therefore, the rate of intake of carbohydrates in our body is 40%-60% of total calories consumed per day.
The main sources of slow carbohydrates are cereals, cereals (with the exception of semolina), legumes, wholemeal bread, greens, vegetables, fruits, berries.

FATS
Fats are complete nutrients and are essential for the body in a balanced diet. Fats must be present in our diet. With insufficient consumption of fats in food, the skin becomes dry, wrinkles appear, and the body is depleted. With an excess of fatty foods in the diet, there is an increase in body weight, a decrease in mobility and a deterioration in appearance, and the work of the cardiovascular system worsens.

Depending on the fatty acids that make up fats, they are divided into saturated, monounsaturated and polyunsaturated. Saturated fats are found in animal products: meat, hard cheeses, butter, animal fat, eggs. A high intake of saturated fat is a risk factor for diabetes, obesity, cardiovascular disease, and high cholesterol.

Monounsaturated fats are healthy fats. Their assimilation is faster than saturated ones. Monounsaturated fats are found in nuts, avocados, and olives. They help lower blood cholesterol levels.
As for polyunsaturated fats, they have a more complex structure compared to monounsaturated fats. They are divided into two main groups: Omega-6 fatty acids (found in all vegetable oils and nuts) and Omega-3 (these are fatty fish and seafood) The physiological need for polyunsaturated fatty acids is up to 8% of the daily caloric intake for Omega fatty acids -6 and about 2% for omega-3 fatty acids.

Thus, we have understood the importance of the above nutrients for our body. The main rule of their use is to maintain a balance in nutrition. You should not go to extremes in either direction, as this is fraught with negative consequences for our body. Everything should be in moderation. And even if you are aiming to lose weight, you should not deviate from the established optimal ratio of proteins, fats and carbohydrates. Proper nutrition and an active lifestyle - better than any diet will affect your appearance and mood!

Candidate of Medical Sciences, Leading Researcher at the Federal Research Center for Nutrition and Biotechnology Svetlana Derbeneva says:

The BJU formula should be constantly adjusted depending on the age, state of health and requests of a person, as well as his activity.

The only constant requirement is that all three components must be present in the diet. Refusal of one of them is fraught with big health problems.

Squirrels

Protein (protein) in Greek means "first, most important." It is the main material from which all cells and tissues of our body are built.

Lack of protein in the diet leads to disruption of all vital functions. The muscles become flabby, the skin becomes wrinkled, the work of the endocrine glands is disturbed, the hormonal background changes, the body's resistance to viruses and infections decreases.

Bad or good?

The division of proteins into harmful and useful is not entirely correct. Definitely harmful protein can only be in case of individual intolerance. Since it is proteins that trigger the cascade of allergic reactions in the body, even the most beneficial protein will be harmful to the person in whom it causes allergies. In other cases, it is more correct to talk about proteins that are more or less useful.

The value of a protein determines its composition. All proteins (and there are more than a thousand of them) consist of a long chain of amino acids, which are divided into essential (which enter the body only with food) and nonessential (they can be synthesized in the body). The more essential amino acids a protein contains, the more valuable it is.

The maximum amount of essential amino acids contains proteins of milk, eggs, meat, fish and soy. Vegetable proteins are considered less valuable. However, they have another merit. Animal proteins enter the body in combination with not all useful animal fat. There is no fat in plant foods. Therefore, nutritionists believe that a third of all proteins in the diet should be of plant origin.

It is believed that an adult, whose work does not involve serious physical activity, needs 1 g of protein per 1 kg of body weight per day. In diseases of the kidneys, accompanied by a violation of their function, the rate of protein intake is reduced to 0.6-0.8 g per kg of body weight per day. In professional athletes, the rate of protein intake is higher - 1.3-1.6 g per kg of body weight per day and even more, depending on the sport and the sports period.

It is undesirable to exceed this limit.

Fats

Fats are considered the main secret of female attractiveness, since only with their help the body can absorb some of the vital vitamins - A, D, E and K (they are called fat-soluble, since they dissolve only in fatty substance). These vitamins are responsible not only for health, but also for the condition of the skin, hair and nails.

Saturated or unsaturated?

Healthy unsaturated fats (rich in olive oil, nuts, avocados and fish), on the contrary, protect the heart, as they reduce bad cholesterol and increase good cholesterol. The most valuable component of unsaturated fats is omega-3 and omega-6 unsaturated fatty acids. Record holders for their content are fish and olive oil. They resist the formation of blood clots and cholesterol plaques, improve brain function, strengthen memory and immunity. According to some studies, the consumption of these acids can reduce the risk of heart disease by 35%, and the chance of dying from a heart attack by 50%. The norms of fat consumption for a person who is satisfied with his figure is -0.8-1 g per 1 kg of body weight per day.

The lack of fat instantly affects the appearance - the skin wrinkles and dries out, the hair becomes lifeless, the nails brittle. In addition, fats supply the body with energy, regulate heat transfer and promote the absorption of many other useful substances. Provided that the correct fats are present in the diet. The bad ones are saturated fats, which are found in fatty dairy products, meat, processed meats and fast food. They provoke the deposition of cholesterol plaques on the walls of blood vessels and, as a result, heart disease.

Carbohydrates

Everyone knows that carbohydrates are the enemies of the figure. Therefore, as soon as there is an urgent need to lose weight, the first thing they usually do is give up carbohydrates. And they make a big mistake. With a long-term shortage of carbohydrates, the body cannot completely burn fats, which is why it forms metabolic by-products - ketones. Accumulating in the blood and urine, they cause an unpleasant state - ketosis, the symptoms of which are lethargy, fatigue, irritability, decreased performance. Therefore, a carbohydrate-free diet is considered one of the most difficult for the body.

It is no coincidence that carbohydrates are included in the triad of essential nutritional components: they give the body energy, nourish the brain and are responsible for the feeling of satiety. The main thing is to eat the right carbohydrates.

These organic compounds have different structures.

Simple or complex?

Simple (easily digestible) carbohydrates, which are also called fast carbohydrates for their ability to instantly increase blood sugar levels. The body can extinguish this surge in only one way - by turning sugar into body fat. In addition, to process a large amount of sugar, a large amount of insulin is required. The use of fast carbohydrates wears out the pancreas, so it is better to minimize their amount in the diet.

Another thing is complex carbohydrates, which consist of hundreds of different elements. They release energy gradually, providing long-term saturation. Such carbohydrates per day must be consumed at least 50-55% of the total calories - 3 g per kilogram of weight. And if a person is engaged in physical labor or is actively involved in sports, then the rate of carbohydrate intake should be increased at the rate of 5-6 g per kilogram of weight.

Complex carbohydrates are found in vegetables, fruits, cereals, and whole grain breads. Fast carbohydrates - pastries and sweets.

How to know your rate?

There are no universal food standards. Any figures that are given in textbooks on nutrition and in books on proper nutrition are average data. In practice, the daily requirement for proteins, fats and carbohydrates varies depending on the level of activity of a person, his goal, body type, the presence of diseases that affect metabolism, the region of residence, and so on.

The calculation of the rate of calorie intake can be found by the Harris-Benedict formula, which showed that the number of calories a person needs every day depends on the indicators of basal metabolism (BMR) and active metabolism (AMR).

Calculate how many calories per day you need

1. Calculate basal metabolic rate (BMR) using the formula

For women:

BMR \u003d 447.593 + (9.247. weight in kg) + (3.098. height in cm) - (4.330. age in years)

For men:

BMR \u003d 88.362 + (13.397. weight in kg) + (4.799. height in cm) - (5.677. age in years)

2. Calculate your active metabolic rate (AMR). It depends on the lifestyle that a person leads: Sedentary lifestyle - 1.2

Moderate activity (light exercise or exercise 1-3 times a week) - 1,375

Average activity (classes 3-5 times a week) - 1.55

High activity (intensive exercise, classes 6-7 times a week) - 1,725

Athletes - 1.9.

3. We multiply the numbers from 1 and 2 - this is your daily calorie intake

Average daily energy expenditure in a person (kcal / day) \u003d BMR. AMR

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

Squirrels

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

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

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

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

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

Foods containing protein

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

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

Fats

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

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

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

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

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

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

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

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

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

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

Carbohydrates

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Foods containing carbohydrates

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

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

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

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

Fundamentals of rational nutrition

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

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

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

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

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

Proper nutrition is a complex science of food and its impact on health. Nutrients that the body cannot synthesize on its own must come from food. Nutrients needed for normal life include:

minerals;
fatty acid.

Some of these substances (micronutrients) the body needs in very small quantities, others, on the contrary, a little more (macronutrients). The lack of any of the nutrients often causes the development of serious diseases. Excess often leads to obesity and side problems.

Macronutrients Basics

Macronutrients, or macronutrients, are nutrients that provide the body with the energy and calories it needs. They are essential for normal growth, metabolism and maintenance of bodily functions.

Already based on the name, it becomes clear: macroelements are a group of substances necessary for a person in large quantities. Macronutrients include: proteins, fats, carbohydrates.

Many are puzzled by the question of what should be the percentage of these substances in the daily diet and how many grams of each element should be received daily. But to answer it, it is important to understand what these elements are and what functions they perform.

These three classes of macronutrients are complex groups, each of which consists of many components. You can eat the same amount (in grams) of proteins, lipids and carbohydrates every day, but at the same time provide the body with different trace elements each time - the whole reason is in the sources of these substances. For example, in identical servings of olive oil and lard, lipids are drastically different. Therefore, it is important to adhere to a balanced diet and a varied diet in order to maintain harmony in the body. And immediately the first conclusion: it is important not so much the amount of consumption of useful micro and macro elements (although this is also an important nuance), but their quality.

But when it comes to the supply of calories, it is still worth remembering that the energy value in 1 gram:

carbohydrates - 4 calories;
proteins - 4 calories;
fat - 9 calories.

is a combination of different molecules that provide approximately 45 percent of the energy for the body. True, some types of carbohydrates, such as resistant starches, do not serve as a source of energy, but they play an equally important role:

strengthen the health of the digestive system;
promote easy digestion of food and absorption of nutrients;
get rid of waste and toxins.

Functions in the body

Carbohydrates obtained from food are broken down in the human body to the state of glucose and other monosaccharides. They increase the level of sugar in the plasma, supply a person with energy. In general, the role of most carbohydrates for humans is that they:

are an excellent source of strength;
all cells and tissues of the body use them for energy;
accumulate in the cells of the liver and in muscle tissue, in order to be activated if necessary;
necessary for the functioning of the nervous system, brain, muscles (in particular, cardiac), kidneys;
beneficial effect on intestinal health.

Carbohydrates are made up of carbon, hydrogen and oxygen. Distinguish between simple and complex carbohydrates.

Monosaccharides and disaccharides

Simple carbohydrates are made up of monosaccharides and disaccharides. They are able to quickly increase the level of glucose. Sweet in taste, quickly absorbed and instantly provide the body with energy.

Monosaccharides are simple sugars because they consist of one block. In this form, they can be absorbed by the body. Unlike other carbohydrates, they do not need to be broken down during digestion. Therefore, monosaccharides from food quickly enter the bloodstream, almost instantly increasing the amount of sugar in the plasma, immediately supplying energy to the body.

Examples of monosaccharides: glucose, fructose, galactose. Simple sugars are found in varying amounts in foods from different categories. Their content is especially high in ripe fruits and honey.

Monosaccharides are important sources of energy. But consuming simple sugars in large quantities, without balancing with polysaccharides or oligosaccharides (which take longer to digest and therefore provide the body with long-term energy) can cause a significant increase in blood glucose levels, followed by a sharp drop in the level. As a result, at first there is a large and sharp release of energy, which is just as quickly replaced by a feeling of fatigue. Frequent repetition of such fluctuations can cause diabetes.

disaccharides

Disaccharides are combinations of 2 monosaccharides. The disaccharides are:

(milk sugar);
sucrose (table);
maltose;
isomaltose (sugar formed as a result of the breakdown of starch).

Disaccharides, like monosaccharides, give food a sweet taste, and provide the body with quick energy. Due to these biochemical properties, they are also classified as simple sugars. They are present in large quantities in processed foods. Frequent consumption of disaccharides can also lead to an increase in blood glucose.

Because disaccharides contain 2 "pieces" of sugar, they go through a process of "breaking down" before being absorbed into the body. Therefore, for each disaccharide, the body "prepared" its own digestive enzyme. So, the enzyme sucrase acts on sucrose, lactase - on lactose. The necessary enzymes are produced in the intestines. Assimilation of disaccharides proceeds quite easily. The exception is lactose.

Many people are deprived of the enzyme lactase, which means that their bodies are not able to break lactose into 2 elements, which manifests itself in the so-called lactose intolerance. This means that the consumption of dairy products for such people is a problem. Lactose intolerance is more common in older adults. Undigested milk sugar is not absorbed and contributes to the development of "bad" (unfavorable for the body) bacteria in the digestive tract. As a result, this process leads to flatulence, heartburn and nausea. In addition, the acid produced by "bad" bacteria worsens the functioning of the intestine as a whole (reduces its ability to produce enzymes for digesting food), damages the cells of the digestive system. It is important for such people to refuse food, which contains lactose. Some studies show that lactobacillus supplements can be beneficial for these digestive disorders.

Large carbohydrate molecules (such as fiber or starch) are a combination of several monosaccharides bound together. The composition of some may contain up to several hundred mono-sugars. Such a complex is called polysaccharides (from "poly" - a lot). The specificity of complex compounds is that they increase the glucose level in the human body more slowly, but act for a longer time. Complex carbohydrates are starches and fiber.

Plants store their energy by combining many mono-sugars. Such a complex can consist of several hundred (sometimes up to several thousand) glucose molecules. Plant products (such as seeds, which are supposed to provide strength to shoots) contain a lot of starch. When a young plant begins to grow, the starch is broken down into glucose and provides it with the energy it needs.

Starch

If a person consumes a starchy food, such as potatoes, the body uses the polysaccharides from it in much the same way as plants. The digestion of starches takes longer than the processing of disaccharides.

The poem can be said that starch is a sustainable source of energy. They do not cause a sharp saturation of the blood with sugar, the work of starch is designed for slow, consistent and long-term maintenance of strength in the body. And it is considered ideal for health.

There are 2 main types of starches in food:

amylose;
amylopectin.

Amylopectin is digested faster by the body. The process of absorption of food starches is preceded by the stage of splitting the substance into smaller elements - hotel units of carbohydrates.

Cellulose (fiber)

Dietary cellulose, or fiber, is also a member of the polysaccharides, a family of complex carbohydrates. But in this substance, the "sugar" blocks are connected according to a slightly different principle, and the body cannot break the chains that bind them. Instead, cellulose passes through the small and large intestines in its original form. Thanks to this, fiber performs important functions for the body:

accelerates the removal of toxins and toxins;
relieves constipation.

Useful cellulose is found in vegetables, grains, legumes. In particular, more fiber is found in unprocessed foods. For example, bran contains a lot of fiber, but already in flour it is not. Cellulose is also present in the skin of fruits, but is completely absent in drinks made from them.

Much has been written about the benefits of fiber. Experiments prove a link between a high-fiber diet and a reduced risk of developing cancer, including in the intestines and mammary glands. Some researchers attribute this to the ability of cellulose to remove toxins from the body, which contributes to healthy digestion.

Therefore, foods containing a lot of fiber should be included in diets for weight loss. In addition, fiber maintains the state of the intestinal microflora, on which the immunity of the whole organism depends. Cellulose deficiency in the diet causes constipation, increases the likelihood of hemorrhoids or colon cancer.

Benefits of fiber:

reduces the possibility of developing cardiovascular diseases;
prevents the development of obesity;
reduces cholesterol.

resistant starch

The last category of polysaccharides, or complex carbohydrates, is resistant (resistant). It got its name due to the fact that it cannot be processed in the small intestine. As a result, this type of starch acts more like cellulose than starch. Passing through the digestive tract and entering the large intestine, like fiber, it contributes to the production of beneficial bacteria in the intestines. Resistant starch is found in wild rice, barley, whole wheat, and buckwheat.

In addition, in the "sugar family" there are so-called oligosaccharides. This is a cross between mono- and polysaccharides. Their structure can contain from 1 to 10 monosaccharides.

Energy sources

Sources of simple carbohydrates:

Source of complex carbohydrates:

Many of these foods are also sources of fiber. Complex carbohydrates are found in most vegetables, fruits, nuts, seeds, legumes, and whole grains.

What is the glycemic index

How quickly sugars raise blood glucose is indicated by the glycemic index. Its range is a scale from 1 (the slowest effect on the body) to 100 (the fastest saturation, this indicator is equivalent to the speed of action of pure glucose).

Table of the glycemic index of some products

Category	Product	GI
Legumes	red lentils	33
Legumes	Soya	14
Bread	Wholemeal rye flour	49
	White	69
	Wholegrain	72
Flakes	All bran	54
	Corn	83
	Oat	53
	Rice	90
	Wheat	70
Dairy	Milk, yogurt, ice cream	34-38
Fruits	Apple	38
	Banana	61
	Orange	49
	Strawberry	32
Cereals	Barley	22
	brown rice	66
	White rice	72
Pasta		38
	Potato	86
	Corn chips	72
	Oat cookies	57
	Potato chips	56
Sugar	Fructose	22
	Glucose	100
	Honey	91
	refined sugar	64

Carbohydrates with a high glycemic index rise in the circulatory system quickly enough. As a result, the amount of insulin in the blood increases, causing hypoglycemia and hunger. All this leads to the use of excess calories, which means excess weight.

Carbohydrates with a low glycemic index contribute to a slow increase in plasma glucose, which eliminates sharp spikes in insulin production. Eating foods with a lower GI reduces the risk of developing obesity, diabetes, or its complications.

are an important component of the body, as they are part of the structure of most tissues, including bone and connective. The importance of proteins is already indicated by their name: “protein” from Greek means “in first place”. Proteins are involved in almost all enzymatic processes in the body. Moreover, enzymes are also proteins. The body needs a constant replenishment of proteins that take the place of dead cells or damaged tissues. They also influence the growth and development of the body. Between 10 and 35 percent of your daily calorie intake should come from protein foods.

The role of proteins:

contribute to the normal growth of children and adolescents;
necessary to maintain the health of pregnant women;
restore tissues;
strengthen immunity;
provide the body with energy when there are not enough carbohydrates;
maintain muscle mass (promote muscle growth);
promote the production of hormones and enzymes.

How does the body benefit from proteins?

Proteins are broken down into peptides and amino acids. They are necessary for the growth and replacement of "damaged" tissue areas. But if the body does not get the calories it needs to live, protein can also be used as an energy source.

Of the 20 amino acids, 9 are essential. A person cannot synthesize them, therefore it is important to ensure the replenishment of these substances from food.

Protein intake norms

The daily protein intake is determined based on several parameters. One of them is the growth rate. That is, children in the period of active development need more proteins than adults.

Protein intake (per day):

children under 3 years old - 2.2 g per kilogram of weight;
from 3 to 5 years - 1.2 g per kilogram of weight;
adults - 0.8 g per kilogram of weight.

People who want to increase muscle mass also need an increased dose of protein.

Protein Sources:

Plant-based proteins tend to be lower in fat and cholesterol and provide fiber and other essential nutrients.

Replenishment of protein reserves in the body is achieved by supplying the necessary amino acids.

Proteins are made up of smaller molecules (amino acids) linked together. The structure of the protein resembles beads strung on a chain. The activated protein takes on a slightly different shape - a three-dimensional structure (the chain twists and wraps around). Like carbohydrates, amino acids are made up of carbon, hydrogen, and oxygen. But unlike them, they also contain nitrogen.

It is important that proteins come in different sizes. Some amino acid chains are quite short and consist of 50 elements, but most contain 200-400. Individual proteins can combine and form so-called protein complexes. The largest protein complexes are bones, skin, nails, hair, teeth. They are made up of collagen, elastin and keratin. Collagen, for example, consists of 3,000 amino acids twisted into a long cylindrical chain. This chain binds to other collagen chains and creates thicker and stronger cylinders called fibrils. Fibrils can combine from 6 to 20 collagen chains, which means that they contain tens of thousands of amino acids. And this is the structure of only one, taken separately, protein.

A single amino acid resembles a simple carbohydrate. At least, the fact that the body, according to the principle of digesting carbohydrates, also breaks down the protein structure to the state of an amino acid before absorption. And only after that digests one small "block".

Where to look for amino acids?

A healthy person needs approximately 40-65 grams of various amino acids per day. If the body does not receive the required amount of protein, it begins to draw on reserves from its own muscles, destroying them. Insufficient intake of amino acids can cause stunted growth, poor muscle development, thin and brittle hair, skin diseases, a weakened immune system, and other troubles.

The source of amino acids are proteins from food of plant and animal origin. Most protein-concentrated foods: nuts, legumes, fish, meat and dairy products. In processed foods, protein is sometimes presented in the form of a peptide - a hydrolyzed protein (consists of amino chains formed from 2-200 amino acids). Such foods are digested faster and easier to digest.

Essential amino acids

There are 20 varieties of amino acids and all of them are needed by the body, since each is involved in the creation of protein at a certain level. Many of these amino acids can be synthesized by the body on its own. However, the source of 9 of them is only food. They are called essential or essential amino acids. These include leucine, methionine, tryptophan and others.

For the body, the correct ratio of amino acids to each other is important. Animal food, for example, contains amino acids in the same proportion as in the human body. Proteins from plant foods have a slightly different structure. Many nutritionists are concerned that vegetarians, refusing meat, do not receive all the necessary proteins in full measure. Other researchers reject this theory. They suggested that since different plant foods contain different essential amino acids, eating a variety of foods (from whole grains, legumes, other vegetables) can easily provide all the vital building blocks. In addition, some plant foods, such as soy, contain a protein that is similar in composition to proteins found in meat.

, or lipids, are perhaps the most complex macromolecules in food. There are many types of lipids.

Unfortunately, fats have gotten a bad rap, partly because excess calories are converted into body fat. The second reason is that saturated lipids, trans fats, cholesterol are the cause of many health problems (from cardiovascular disease to obesity). However, the facts assure that not all fats are bad. Most of them, on the contrary, are vital for the body. So, when it comes to fats, you need to be able to distinguish between good and bad, to understand what kind of lipids can be obtained from a particular food.

According to the advice of nutritionists, 25-35 percent of the daily calorie intake should consist of healthy fats.

Role in the body:

contribute to normal growth and development;
serve as a source of energy;
necessary for the absorption of fat-soluble vitamins;
are part of the building material for cells;
create "cushioning" for internal organs.

Fats, like other macromolecules, are made up of carbon, hydrogen, and oxygen. But the peculiarity of their structure is that they are insoluble in water. These are the so-called hydrophobic substances. Fats are broken down into fatty acids and glycerol. They are essential for tissue growth and hormone production.

According to their chemical properties, fats are saturated, monounsaturated and polyunsaturated.

Saturated lipids: "bad" fats, who are you?

Saturated lipids are made up of regular molecules. They retain their solid form at room temperature (with the exception of palm and coconut oils). Sources of such fats: butter and fats contained in meat.

More than 50 years ago, researchers started talking about the relationship between saturated fat and the rate of increase in blood cholesterol, which is the cause of atherosclerosis, cardiovascular disease. The food industry quickly responded to the scientists' statement - products "low in fat" or "completely fat-free" appeared on the shelves of supermarkets.

Excessive consumption of saturated fats can indeed adversely affect health. But the problem is that the fact that only saturated fat has been erroneously extended to other types of lipids that the body needs.

They are found in large quantities in meat products, in particular in pieces with white solid fat. Minimizing your intake of saturated fat is a good idea. However, you can not give up all fats. It is important to take into account the fact that the brain is almost 60 percent lipids. In addition, a diet low in all types of fat increases the risk of hormonal disorders, contributes to the development of cardiovascular diseases, and also reduces immunity and brain activity.

The Importance of Monounsaturated Fats

Monounsaturated fats have attracted the attention of scientists after it was noticed that people who follow a Mediterranean diet are less likely to develop heart disease, certain types of cancer, and rheumatoid arthritis. Scientists explained this fact by the fact that the traditional Mediterranean diet contains a large amount of olive oil, rich in monounsaturated oleic fatty acid. In addition to olives, avocados, almonds, and cashews are rich in monounsaturated lipids.

Monounsaturated fats (such as olive oil) are liquid at room temperature, but solidify when refrigerated.

Scientists continue to conduct experiments and prove their theory about the beneficial properties of monounsaturated fats. But no less actively study the functions of polyunsaturated lipids, in particular omega-3 fatty acids.

polyunsaturated substances

Polyunsaturated fats (PUFAs) consist of molecules, the nature of the bonds between which differs from other lipids. This is the secret of why they remain liquid at low temperatures.

There are many polyunsaturated fats. Most of them a person can produce on their own, except for Omega-6 and Omega-3. And since these fatty acids are essential for humans, it is important to replenish them from food.

Polyunsaturated lipids are present in large quantities in oils from grains and seeds (for example, linseed oil).

When it comes to lipids, one cannot help but recall the essential fatty acids - linoleic (Omega-6) and linolenic (Omega-3). They are necessary for the formation of biologically active lipids (eicosanoids), including prostaglandins, thromboxanes, prostacyclins and leukotrienes. Regular consumption of omega-3 fatty acids prevents the development of coronary heart disease.

The body's need for essential fatty acids varies with age.

For adults:

linoleic acid - 2% of daily calories;
linolenic acid - 0.5% of total calories.

Linoleic acid, also known as Omega-6, is found in large quantities in oils from cereals, nuts, beans, sunflower seeds, sesame seeds, corn, soybeans, peanuts, pumpkin. Omega-6 deficiency is rare, as this fatty acid is present in many foods. In addition to those already mentioned, beef and poultry are a good source of linoleic acid.

Lack of (linolenic acid) is associated with the development of diseases such as chronic inflammation (from inflammation in the intestines to rheumatoid arthritis), cardiovascular disease, distraction and hyperactivity. Alpha-linolenic acid is found in large quantities in pumpkin, linseed, rapeseed, soybean oils, some leafy vegetables, but most of all in oily sea fish.

But it’s not enough just to consume omega-3 and omega-6 regularly. It is important to adhere to a certain ratio between these fatty acids. Nutritionists suggest the optimal ratio of omega-3:omega-6 - 1 to 2. Meanwhile, in practice, for many, this ratio is 1:25. In order to achieve a more beneficial ratio, it is important to reduce the amount of omega-6 in the diet and increase the omega-3. This can be easily achieved by reducing the consumption of meat, dairy and refined foods. But at the same time, on the contrary, increase portions of fish (preferably salmon), flaxseed oil, walnuts, green leafy vegetables.

"Bad" fats

Partial hydrogenation of unsaturated fatty acids (used in the food industry) leads to the formation of trans fats. They even at room temperature retain a solid or semi-solid consistency. High amounts of trans fatty acids are found in cookies, cakes, crackers, and chips. In cooking, this substance is used to extend the shelf life of confectionery. But trans fats lead to an increase in blood cholesterol levels, which in the future can provoke the development of coronary heart disease.

One of the most important functions of fats is that lipids are the main component of membranes in all cells of the human body. But different types of fats—unsaturated, monounsaturated, and polyunsaturated—are needed in different amounts. Cells primarily need polyunsaturated and partially monounsaturated fats. These lipids allow membranes to remain flexible and mobile. When the level of saturated fat is too high, cell membranes become rigid, their functionality is reduced, and they lose their ability to protect the inner parts of cells.

Monounsaturated fats:

olive oil;
peanut butter;
avocado;
seeds;
nuts.

Polyunsaturated fats:

Saturated fats:

Trans fats:

confectionery;
chips;
whites.

The human body is an amazing machine, able to learn to survive on any kind of food, adapting to a variety of diets. And this ability was inherited by modern man from his ancestors, in whom the frequency of food intake and diet depended on subjective factors (successful hunting or, for example, the quality of the berry harvest in the vicinity).

A modern person gets calories in much larger quantities and without much energy expenditure. And all the nutritional difficulties that remain with Homo Sapiens are to correctly combine the important things for life, to ensure a balance in the use of proteins, fats and carbohydrates. But even this, alas, fails for many.

The moment a person takes a bite of a slice of meat, a pie or a vegetable, a complex process of digestion starts. The body processes each ingested piece of food, breaking it down into the smallest organic substances. A complex of chemical reactions transforms food from the form familiar to humans into individual chemical components that serve as "fuel" for many processes. Proteins, carbohydrates and fats go through a long metabolic process. And each macronutrient has its own, unique.

Provided that these three substances are present in the required amount, then, first of all, sugars and fats are used as an energy source, because there is a relationship between the metabolism of carbohydrates and lipids. Proteins at this time serve as "raw materials" for muscles, hormones and other biological "equipment".

The protein obtained from food is broken down by the body into pieces (amino acids), which it then uses to create new proteins with specific functions. They speed up some chemical reactions in the body, promote the relationship between cells. With a deficiency of carbohydrates and fats, they serve as a source of energy.

Lipids typically provide the body with almost half of the energy it needs. The fat obtained from food is broken down into fatty acids, which "travel" in the blood. Triglycerides are stored in fat cells and have unlimited possibilities.

However, carbohydrates can only be stored in the body in small amounts. Sugars obtained from food, the body also breaks into small pieces and already in the form of glucose they enter the liver and circulatory system, affecting the "sweetness" of the blood. As the researchers convince, the body is more willing to accept and “digest” a large portion of sugars than fat. The rest of the carbs (those the liver can't store to make glucose) are converted into "storable" fat. When the body feels a shortage of carbohydrates, it uses fats from the “bins” for energy.

And although lipids are a good source of energy for almost the entire body, there are several types of cells that have special needs. The main ones on this list are brain cells. They work easily if the diet consists exclusively of carbohydrates, but will almost never work on fat alone. A low-carb diet is dangerous for brain function.

Protein deficiency is no less dangerous: with a lack of proteins, the body begins to "eat" the cells of its own muscles.

Instead of an afterword

Macronutrients serve as building blocks. Healthy fats, in particular, take care of the preservation of cell membranes and prevent inflammation. A menu made up of healthy foods is a guarantee that the body will receive complex carbohydrates, “good” fats and proteins in the required amount. In addition, a balanced diet is a full range of nutrients, minerals, vitamins and minerals important for health. It is the interconnection of the elements of the full spectrum of nutrients that will protect against diseases and early aging, provide the necessary energy and strength. Well, of course, do not forget about the 6-8 glasses of water recommended by nutritionists, in which our life is.

Table of proteins, lipids and carbohydrates in some products

Product (100 g)	Squirrels	Fats	Carbohydrates
Vegetables
Potato	1,9	0,1	19,8
Carrot	1,2	0,2	7,1
Cabbage	1,7	–	5,3
cucumbers	0,8	–	3
Zucchini	0,5	0,2	5,6
Tomatoes	0,5	–	4,3
Sweet pepper	1,2	–	4,6
Spinach	3	–	2,3
Fruits and berries
Mandarin	0,7	–	8,5
Lemon	0,8	–	3,6
Apple	0,5	–	11,4
Peach	0,8	–	10,5
Plum	0,7	–	9,8
Strawberry	1,7	–	8,1
Gooseberry	0,7	–	,9
Dates	2,4	–	72,2
Banana	1,4	–	22,3
Kashi
Buckwheat	12,5	2,5	68,1
Rice	7,1	0,5	73,6
Oatmeal	13,2	6,1	65,6
Pearl barley	3,4	1,2	73,6
Dairy
Cottage cheese p/w	16,8	9,1	1,4
Milk	25,5	25,1	39,3
Yoghurt 1.5%	5	1,4	3,6
Kefir	2,7	3,1	4,2
Animal Products
Chicken breast	20,7	8,6	0,5
Beef	18,8	12,5	–
Pork n/w	16,3	27,9	–
Egg	12,6	11,6	0,8
Fish
Trout	24,2	7,2	–
Red caviar (sturgeon)	28,8	9,8	–
river perch	18,6	0,9	–
Herring	17,8	19,4	–
Mushrooms
Champignon	3,1	0,3	3,3
White mushrooms (fresh)	3,2	0,5	1,7
Nuts and seeds
Peanut	26,2	45,1	9,6
Walnuts	13,7	61,2	10,1
sunflower seeds	20,6	52,8	5,1
Bakery products
Rye bread	4,6	0,6	49,7
wheat bread	7,8	2,3	53,3
Pasta	11	0,8	74,1
Legumes
Beans	22,4	1,6	54,4
Peas	23	1,7	57,6
beans	5,9	0,2	8,2
Lentils	24,7	1,2	53,8
Beverages
Tea	–	–	0,3
Coffee	0,1	–	–
Cocoa	6,8	3,9	83,6
Sweets
Zephyr	0,8	–	78,3
Chocolate black	5,3	35,2	52,5
milk chocolate	6,8	35,6	52,3
vanilla ice cream	3,5	11	23,6
Honey	0,8	–	80,3
Marmalade	–	–	98,9