We will consider proteins, fats, carbohydrates and all other nutrients from the point of view of nutrition of a person leading an active lifestyle, i.e. exercising regularly. We would like to convey to you something new, and not to enumerate the truths already known to everyone. But we cannot omit some basic things, because it will not be clear where it comes from. And we begin our story about protein - the most controversial and underrated nutrient.
Protein
From school we know the phrase that "life is a way of existence of protein bodies." Those. we are with you the very protein bodies. Our hair, nails, skin, internal organs and muscles are all protein. Thus, protein is the main building material of our body. Unlike fats and carbohydrates, it is not formed from other substances and does not accumulate in the body. But protein is not only a building material for cells, tissues and organs. It serves as the basis for the creation of enzymes, hormones, and other compounds. Especially noteworthy is the detoxifying enzyme glutathione, the most abundant antioxidant in the human body and perhaps the most important. Not only glucose, but also proteins are food for the brain. They supply amino acids with neurotransmitters that conduct nerve impulses into the human brain. Those. the value of protein for the human body can hardly be overestimated.
Amino acids
Our body cannot use foreign protein to build its own cells. In the process of assimilation, proteins are broken down to their constituent amino acids, which are then used to synthesize human proteins. All amino acids are divided into nonessential, i.e. which can be synthesized by the body itself, and irreplaceable, which are not formed in the body and must necessarily come with food. Egg and milk protein is ideal in terms of the content and ratio of amino acids. Far from being ideal are plant proteins that are deficient in essential amino acids. The exception is soybeans. Therefore, it is very important for vegetarians to properly blend proteins from different plant sources that are deficient in various amino acids in order to formulate a relatively "healthy" diet.
How much do you need?
This is the most important question. Chronic protein deficiency in the diet leads to muscular dystrophy, anemia, and decreased immunity. And excess is harmful, because leads to an overload of the liver and kidneys with decay products (purines and ketones). So how much do you need? The answer to this question is: protein intake should be ADEQUATE to your gender, age, physical activity and your goals. For example, a young woman aiming to build a beautiful figure and get rid of excess fat should consume 1.6 to 2.2 grams of protein per kg. own weight. Naturally, this amount of protein should be caused by the training process, and not just the desire to "lose weight by summer." Then practically all the protein will be utilized in the working muscles, because the speed of its transformation will increase. And its toxic effect will be neutralized. In addition, the body readily adapts to increased protein intake.
Conclusion
A healthy diet for a exercising person involves the inclusion of protein in every meal. And these techniques should be at least 5-6. The source of protein should be lean beef, chicken breasts (skinless), turkey, fish, eggs, skim milk and dairy products, 17% cheese, legumes, soy (especially for women over 45), protein shakes.
Carbohydrates
If proteins are a building material, "bricks" from which our body is built, then these are the builders who build everything. Carbohydrates are the main supplier of energy to our body, and in the most readily available form. In combination with proteins, they form some hormones and enzymes, as well as biologically important compounds. Carbohydrates are classified into simple and complex, digestible and non-digestible. Simple carbohydrates include monosaccharides (glucose, galactose, fructose), consisting of one type of sugar; and disaccharides (sucrose, maltose, lactose) containing 2 types of sugars. And complex carbohydrates include polysaccharides (starch, glycogen, fiber, and pectin), which consist of more than two sugars. It is important for us that simple carbohydrates, which do not require long absorption, are quickly absorbed into the bloodstream and replenish the body's energy needs. But if these needs are absent in the body, then more than 30% of carbohydrates can be converted to fats as a reserve fuel. This is why simple carbohydrates should be consumed before and immediately after training. Then their energy will go to replenish the costs of the body and will not create any threat to the waist. And in any case, do not consume simple carbohydrates with fat (such as cake), and especially at night when energy needs are minimal. The fact is that when absorbed, simple carbohydrates increase blood sugar levels, to which the pancreas reacts by releasing insulin, a transport hormone that will directly deliver fat and excess sugars to fat depots. Do we need it? Complex carbohydrates are another matter. They take a long time to digest, which means they do not provoke an instant release of insulin. On the contrary, they slowly energize the entire body. Therefore, complex carbohydrates are our choice. We can find them in cereals, brown rice, pasta from hard varieties wheat, grain bread, vegetables and legumes, boiled young potatoes.
Fats
Fats are energy concentrates (they have more than double the caloric value of proteins and carbohydrates). In the body, fats are used to store energy, heat insulation, participate in water metabolism, provide the transfer of fat-soluble vitamins A, E, D, K, are part of cells and are used by the body to build cell membranes. All are divided into two large groups - saturated and unsaturated. Saturated fats are solid animal fats. At body temperature, saturated fat softens, but does not melt, and therefore can accumulate on the inner wall of blood vessels, leading to the formation of atherosclerotic plaques. Unsaturated fats, in turn, are divided into two subgroups - monounsaturated and polyunsaturated. Monounsaturated fats are found mainly in olive oil, avocados, olives. And in polyunsaturated fats, one should also distinguish between Omega-6 (sunflower, corn, soybean oils, nuts and seeds) and Omega-3 (fish, fish oil, flaxseed oil, walnut oil, wheat germ oil). It is important to note that Omega-3 fatty acids are considered essential, i.e. they are not synthesized by the body (similar to essential amino acids) and must be regularly ingested with food. There are also fats obtained from vegetable fats by hydrogenation, the so-called trans fats. Hydrogenated oils, margarines, as well as confectionery products based on them (cookies, cakes, waffles, chips, etc.) affect fat metabolism. As a result, the level of "bad" cholesterol rises and the content of "good" decreases. There is accumulating evidence that trans fats have a harmful effect on the growth of the fetus and newborns, worsen the quality of breast milk in nursing mothers, and negatively affect immunity.
Conclusion
Eating a healthy diet means completely eliminating trans fats and almost completely eliminating the direct consumption of saturated (animal) fats. We get them in sufficient quantities in a latent form (in the same olive or sunflower oils, as well as in dairy and meat products). A daily intake of essential omega-3 fats is mandatory in the form of fish oil and linseed oil. And then you will become slim, and your skin and hair will thank you.
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Health as such simply cannot be strong if the system is not established proper nutrition... In turn, in order to balance the diet, it is necessary to have some theoretical knowledge about the products and the elements that make them up, this proteins fats carbohydrates. The calorie table, of course, can help, but first you need to figure out what they are and what they are responsible for.
Fats
Whatever one may say, but fats are the main building material for the brain and nerve cells. Despite the fact that they are the main problem in building a good athletic figure. It is as difficult with fats as without them. At the same time, it is necessary to learn how to correctly separate “good” from “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good fats are in, etc.
Squirrels
Proteins are the basis for building tissues and internal organs. There are a certain amount of amino acids that are produced in our body, but there are also those that can be obtained exclusively from food. For example, only dairy products, eggs and fish contain all the necessary complete proteins that are required for the normal development of the body. Don't forget about the amino acids found in legumes, vegetables, and whole grains.
Carbohydrates
Only carbohydrates provide the body with more than half of the vital energy it needs, so it is not possible to refuse them, but it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that such are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are frequent. But if you want to pamper yourself with sweet foods, you need to replace them with lactose and fructose. They not only saturate the body, but also do not cause mood changes.
Slow carbohydrates
The main carbohydrates that people need in their diet are starch and vegetable polysaccharides. Their main feature is that they are slowly absorbed, due to which they can stabilize the work of the gastrointestinal tract, as a result of which the metabolism is balanced. A table of proteins, fats, carbohydrates can help with this problem. After all, in fact, you should not be afraid of those products that contain a large amount of starch. Polysaccharides are used in nutrition to maintain the normal microflora of the human intestine. By the way, it is starch that gives nutritional properties to a large number of fruits, vegetables and cereals. He practically filled the entire table of products. in their natural form were the main food of our ancestors for hundreds of thousands of years. When maintaining a diet, do not be afraid that you will gain weight.
Fast carbohydrates
As the table of fats says, carbohydrates are present in almost every product, but you need to be careful with the latter. After all, if polysaccharides are relatively safe, then di- and monosaccharides can be a real danger. Every home has sugar, which is broken down into fructose and glucose in the gastrointestinal tract. In case of blood oversaturation, they are deposited in the fatty layer. By the way, it is said that obesity in many people in America was triggered by the misconception that sucrose affects weight gain, but dietary sugar does not.
Vitamins
You can get additional and necessary vitamins from a variety of healthy foods. You can learn more about this from a dietitian, who will be able to select the complex on an individual basis. For normal functioning, you need: proteins, fats, carbohydrates, vitamins. The table will tell you where you can find these or those vitamins:
Vitamin A... Helpful to keep your eyes and skin in good shape | Bright yellow fruits and vegetables, liver, apricots, fish oil, cheese, butter, carrots, eggs and milk |
Vitamin B 1. Promotes normal metabolism in the body, stabilization of water-salt balance, proper functioning of the liver | Nuts, brewer's yeast, milk, sprouted grains, liver, rye and wheat bread |
Vitamin B 6... It is necessary for the assimilation of protein and the normalization of carbohydrate-fat metabolism | Bananas and whole grain breads |
Vitamin B 12... For protein synthesis and stable functioning of the nervous system and liver. Relevant for tissues with intensive cell division | Buckwheat, liver, eggs and dairy products |
Vitamin PP (B 3)... Stabilizes the work of the gastrointestinal tract and liver | Peanuts, yeast, fish, rye bread, meat, wheat grains, liver and potatoes |
Vitamin C... Present in all oxidative processes in the human body, activates intracellular enzymatic processes | Berries, fruits and raw vegetables |
Vitamin E.For the functioning of erythrocytes and the stable functioning of the genitals | Nuts, sprouted grains, vegetable oils, eggs, green parts of plants, liver |
Vitamin D... Participates in phosphorus-calcium metabolism | Butter, fish oil, egg yolk, meat, liver and fatty fish |
Folic acid (vitamin B 9)... Promotes the synthesis of nucleic acids, cell renewal respiratory tract, gastrointestinal tract and skin epithelium, hemoglobin formation | Orange juice, green leafy vegetables, melon and liver |
Vitamin K... To normalize blood clotting | Green leafy vegetables |
It should be understood that the table of proteins, fats, carbohydrates and vitamins does not speak specifically about the amount of food intake. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which, most likely, will immediately affect skin in the form of a rash.
Proteins, fats, carbohydrates: table
Often, the calorie table is necessary for those people who are worried about their health or go in for sports. Moreover, the calculation must be carried out in a comprehensive manner and take into account the energy expended. This information is relevant both for professional athletes who have their own nutritionists, and for ordinary people who lead a healthy lifestyle.
So, here is a table of products. which are contained in them are designed for 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so for a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some "heavy" food categorically cannot be combined with another of the same, because of which, in the course of biochemical processes, all received carbohydrates and fats will go to harm or be deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinions of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.
The basic principles of separate feeding
You cannot combine proteins and carbohydrates in your diet (meaning at one meal). This is due to the fact that different gastric juices are required for their digestion. Consequently, it will be difficult for the body to cope with them. It is best to combine products of the same type, because the same flour products, entering the digestive tract along with protein ones, begin to ferment.
That is why it is necessary to correctly combine proteins, fats, carbohydrates. The compatibility chart will help with this.
Thus, by controlling your diet, you can noticeably improve your health. To do this, you just need to skillfully combine proteins, fats, carbohydrates. The table can be applied not only to the products in it, but also to others falling under these groups. It is much easier to calculate your daily diet, which is especially important for dieting, general recovery or weight loss. In this way, many health problems can be avoided. Anyone can take the first and most important step on the path to a healthy life, relying on proteins, fats, and carbohydrates in foods. The table will also be useful for diabetics.
Ready meals
If we talk about the calorie content of ready-made meals, then the final value will differ from the initial indicators in the products. Therefore, do not be surprised to receive additional calories, carbohydrates, proteins, fats. The table in this case will not help, because everything depends on several factors: what kind of heat treatment the products will be subjected to and for how long; refueling; compatibility of all components and so on. Therefore, the table of products and their calorie content will only become relevant if the correct one takes place.It is necessary to be very careful about your body.
It is very important to maintain a balance of protein, fat and carbohydrate intake to ensure proper nutrition. None of these substances can be eliminated from the daily diet without harming the entire body.
Carbohydrates replenish the body's energy supply and normalize the metabolism of proteins and fats. Combining with proteins, they are converted into a certain type of enzymes, hormones, the secretion of the salivary glands and into a number of other important compounds.
Depending on the structure, simple and complex carbohydrates are isolated. Simple ones are easy to digest and have low nutritional value. Their excessive use leads to a set of extra pounds. In addition, an excess of simple carbohydrates favors the multiplication of bacteria, leads to intestinal diseases, worsens the condition of the teeth and gums, and provokes the development of diabetes mellitus.
As you can see, there is practically no benefit in foods containing simple carbohydrates. Their main sources are:
- sugar;
- white bread and pastries;
- any kind of jam and jam;
- white flour pasta.
It is better to refuse the use of such products altogether, as they contribute to obesity in the shortest possible time.
It is better to give preference to simple carbohydrates found in fruits and vegetables. It is very useful to eat watermelon, bananas, pumpkin, turnips in the morning.
Complex carbohydrates (or polysaccharides) contain a significant amount of fiber needed to lower blood cholesterol levels, prevent gallstone disease and appetite control. Polysaccharides are able to saturate the body for a long time. Also among the positive properties of polysaccharides are:
- providing the body (in addition to calories) with valuable nutrients, vitamins and microelements;
- slow processing by the body, as a result of which the release of sugar into the blood occurs at a low rate;
- entering the body with liquid food, which improves the functioning of the digestive system.
What foods contain complex carbohydrates? Among the foods that contain healthy carbohydrates are:
- oat and buckwheat groats;
- brown rice;
- peas, beans and lentils;
- some vegetables and fruits;
- greenery;
- nuts.
Lack of polysaccharides in the body can cause weakness, drowsiness and bad mood. However, you should not get carried away with eating foods containing complex carbohydrates: in excessive quantities, they can also lead to excess weight.
Even people prone to overweight do not need to exclude carbohydrate foods from the diet. We recommend that you simply follow a number of rules that prevent the transformation of carbohydrates into fat:
- Eat small meals, but often.
- Monitor the amount of carbohydrates consumed: no more than 50–70 g per serving.
- Eliminate the use of sweets, packaged juices, soda, baked goods, and give preference to legumes and whole grains.
- Actively engage in physical education and sports, spending calories from carbohydrate foods.
Squirrels
Protein is a vital substance. Protein contributes to the growth of muscles and muscle tissue, and takes part in metabolic processes. Proteins, when digested, are broken down into amino acids, which the body uses to create its own protein. Plant-based sources of protein have several benefits:
- in addition to protein, they contain carbohydrates in their composition, useful vitamins and minerals that are very well absorbed;
- they do not contain saturated fats, cholesterol, hormones and antibiotics, which negatively affect the functioning of all body systems.
Vegetable protein contains the following products:
- peas;
- beans;
- Rye bread;
- rice, pearl barley and buckwheat groats.
Excessive consumption of protein foods threatens liver and kidney overload, which occurs due to protein breakdown products. Also, an excessive content of proteins in the body is fraught with putrefactive processes in the intestines.
Fats
Fats are a source of energy. In addition, they are essential for the successful assimilation of a number of vitamins by the body and serve as a supplier of essential fatty acids.
There are two types of fats: saturated and unsaturated. Saturated fat promotes the buildup of cholesterol and the formation of atherosclerotic plaques. Unsaturated fat, when consumed in moderation, can burn fat and prevent blood clots.
Unsaturated fatty acids are found in vegetable fats, they do not contain cholesterol, but, on the contrary, help cleanse the body from it, preventing thrombosis and atherosclerosis, promote bile secretion and normalize bowel function. This type of fat is easily absorbed and digested quickly enough.
Unsaturated fats are found in plant foods such as:
- sunflower, olive, linseed and corn oil;
- nuts and seeds;
- olives and olives.
Fats are essential for the body. If they are completely excluded from the diet, then a number of negative consequences may appear:
- dry skin;
- bad mood and depression;
- chronic fatigue and drowsiness;
- constant feeling of cold;
- inability to concentrate.
It should also be mentioned that the absence of fat in the diet will not lead to weight loss, but, on the contrary, may result in the appearance of extra pounds. The fact is that the body will compensate for the lack of fat using proteins and carbohydrates. And by consuming fats and simple carbohydrates in a large number, you are equally at risk of becoming overweight.
With excessive consumption of fats, the absorption of protein, magnesium and calcium deteriorates, problems arise with the digestive system. Correct fat metabolism will ensure the use of vitamins contained in vegetables and fruits.
Balance of proteins, fats and carbohydrates
Proteins, fats, carbohydrates contained in food must be counted in order to consume a sufficient and necessary amount of them.
To control weight, you need to know what is the optimal daily rate BZHU. The most successful ratio of proteins, fats and carbohydrates (BZHU) is 4: 2: 4. It is necessary to note the daily rate of each of the components:
- proteins - 100-120 grams, with intense physical labor, the rate increases to 150-160 grams;
- fats - 100-150 grams (depending on the intensity of physical activity during the day);
- carbohydrates - 400-500 grams.
Note that 1 gram of protein and carbohydrates contains 4 kcal, and 1 g of fat contains 9 kcal.
The basics of proper nutrition
Both fats and carbohydrates and proteins are necessary for the full functioning of all vital systems of the body. Summarizing the above and adding some new information, we suggest that you familiarize yourself with the recommendations that will allow you to ensure the right approach to nutrition:
- Study the daily intake of BJU and try not to exceed it, an excess (as well as a lack) of substances will negatively affect your health.
- Consider your weight, lifestyle and physical activity when calculating the norm.
- Not all proteins, fats, and carbohydrates are beneficial; choose foods that contain complex carbohydrates and unsaturated fats.
- Eat fat and complex carbohydrates in the morning and protein in the evening.
- Cook foods containing proteins, fats and complex carbohydrates only in the form of steaming, stewing or baking, but never frying in oil.
- Drink more water and eat fractionally, as such a diet can provide better absorption of substances.
Knowing about proteins, fats and carbohydrates will help you create the right and balanced menu for every day. A properly selected diet is the key to health and well-being, productive working hours and good rest.
A balanced diet should include all the nutrients our body needs: proteins, carbohydrates, fats, vitamins and minerals.
Optimal ratio proteins, carbohydrates and fats highly depends on. A properly formulated diet is 50% of the result for any sports and, of course, weight loss exercises. But not all proteins, fats, and carbohydrates are healthy. This article explains which proteins, fats and carbohydrates should be included in your daily menu, and which proteins, fats and carbohydrates on the contrary, they are harmful. And also about which foods are sources of healthy proteins, fats and carbohydrates, and which are harmful.
PROTEINS FATS CARBOHYDRATES:
Squirrels
We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are made up of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.
Proteins are built from amino acids. The body can synthesize most of the amino acids on its own. But there are several amino acids for which the human body is not able to synthesize. These are the so-called essential amino acids. We must get them from food.
- What does the lack or absence of essential amino acids lead to?
- What foods contain essential amino acids?
Until recently, it was believed that the rate of protein consumption is 150 g daily, today the officially recognized rate is 30-45 g. At the same time, the consumption of an excess amount of protein causes intoxication of the body - poisoning with protein breakdown products.
At the same time, it is not so much the amount of protein supplied with food that is important, but the presence of essential amino acids in it. In addition, since we need all the essential amino acids for protein synthesis, if one is not enough, the other amino acids will not be used either.
You can get all the amino acids you need from both. There is a myth about the "inferiority" of vegetable protein. In fact, by combining grains and legumes (in a ratio of about 1: 1), you can fully provide yourself with all the amino acids.
- Examples of cereals: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
- Examples of legumes: soybeans, peas, beans, chickpeas, lentils.
You don't have to eat grains and legumes in one meal. But sometimes it's convenient and tasty. For example, you can cook pilaf from rice and legumes (green peas, lentils, beans. Such a dish will contain complete vegetable protein.
Let's take a look at the pros and cons of plant and animal sources of protein.
Animal protein
Pros of Animal Protein Sources:
- Animal products (meat, fish, eggs and milk) contain the full range of essential amino acids.
- Animal products may contain protein in a more concentrated form.
Cons of Animal Protein Sources:
Vegetable protein
Pros of Plant-Based Protein Sources:
Cons of plant-based protein sources:
Fats
Fats are a must in a balanced diet. Their functions in the body are varied:
But not all fats are healthy! and differ greatly in their composition and effects on the body. In some respects, their effects can be opposite.
Vegetable fats
Vegetable fats are composed primarily of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the elimination of cholesterol from the body (thereby preventing atherosclerosis). These fats are easy to digest and absorb. Also, vegetable fats promote bile secretion and enhance the motor function of the intestines.
Although fat contains a lot of calories (about 900 calories per 100 grams), it is not recommended to exclude them from your menu, even during a diet. Moreover, not so much the fat contained in food is deposited in our "fat depots" as the one that is formed in the body from. A lack of unsaturated fatty acids in the daily diet is detrimental to health. First of all, it affects the condition of the skin.
The main source of vegetable fats are vegetable oils (olive, sunflower, sesame, linseed, etc.). But do not forget about the "hidden" fats, the source of which are, for example, nuts, avocados, olives. Sources of "hidden" fats are found along with and.
Important! Everything that has been said about the benefits of vegetable fats applies to unprocessed vegetable fats. This does not include the vegetable fats found in foods such as margarine. Or the oil used to make French fries - carcinogenic substances are formed during the frying process. And from vegetable oils it is better to choose cold-pressed oils.
Animal fats
Animal fats contain saturated fatty acids and a high percentage of cholesterol.
Fats from dairy products, such as butter, contain more unsaturated fatty acids (almost as much as vegetable oils). They are somewhat better digested and easier to remove from the body. We can say that fats from dairy products are somewhere between the fats found in meat and vegetable fats.
- Animal fat is one of the main factors causing cardiovascular disease.
- The consumption of animal products leads to an increase in cholesterol in general, and especially LDL cholesterol, which causes atherosclerosis.
- There is a connection between animal fat and certain types of cancer (breast cancer, cancer prostate, colon cancer and pancreatic cancer).
Essential fats
Essential fats cannot be synthesized in our body. Accordingly, like essential amino acids, essential fats must come to us with food. But with fats, everything is easier than with: essential fats are Omega 3. Omer 3 is found in wheat germ oil, walnut oil (you can get it in a latent form - just walnuts), linseed oil (it should be borne in mind that linseed oil contains phytoestrogens, which is not useful for everyone) and fish oil (a hidden source - fatty fish).
Carbohydrates
Carbohydrates are the main source of energy for the body. But the role of carbohydrates is not limited to this. Carbohydrates are just as important as and. An excess of carbohydrates in food contributes to the formation of fat, but its lack leads to disruption of metabolic processes in the body.
The role of carbohydrates in the body:
- Carbohydrates supply the body with glucose, which is essential for muscle function. Energy is produced by the breakdown of glucose in a process called glycolysis.
- Carbohydrates provide the body with vitamins (such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid(B9)), minerals (such as iron, chromium, magnesium, phosphorus) and antioxidants that protect the body from free radicals.
- Carbohydrates are used to identify cells - carbohydrates are found on the outer membrane of most cells and allow other cells to be recognized (they are receptors).
- Carbohydrates are a component of nucleotides - a group of organic compounds that make up the genetic material contained in each cell (DNA and RNA).
Excess carbohydrates(more than 500 grams of carbohydrates entering the body per meal) causes a sharp increase in blood glucose. As a result, the level of insulin rises, which, in turn, stimulates the synthesis of fats, which are then deposited in the so-called fat depots - on the waist, abdomen, hips, etc. However, while carbohydrates are the main culprits in fat formation, they should still be present in the daily diet.
Lack of carbohydrates(less than 50% of the calories in the daily diet) leads to the following consequences:
- Depletion of glycogen in the liver, which leads to the accumulation of fat in the liver and impairment of its functions (fatty degeneration of the liver).
- Violation of protein metabolism, which is expressed in the fact that fats are actively used to obtain energy. This can cause poisoning of the body with fat breakdown products - an acidotic crisis. If, during fasting, the acidotic crisis is a short transitional stage, after which the body begins to use its own internal reserves more efficiently, then with a diet that excludes carbohydrates, such a transition does not occur. In the worst case, it can lead to unconsciousness and acidotic coma.
- Lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in an insulin-dependent
Nutrients - carbohydrates, proteins, vitamins, fats, trace elements, macronutrients- are found in food. All these nutrients are necessary for a person to be able to carry out all life processes. The nutrient content of the diet is the most important factor in the composition of the diet.
In the body of a living person, the oxidation processes of all kinds of nutrients... Oxidation reactions occur with the formation and release of heat, which a person needs to maintain vital processes. Thermal energy allows the muscular system to work, which leads us to the conclusion that the harder the physical work, the more food is required for the body.
The energy value of foods is determined by calories. The calorie content of foods determines the amount of energy received by the body in the process of assimilating food.
1 gram of protein in the oxidation process gives 4 kcal of heat; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.
The nutrients are proteins.
Protein as a nutrient is necessary for the body to maintain metabolism, muscle contraction, irritability of nerves, the ability to grow, reproduce, and think. Protein is found in all tissues and body fluids and is an essential element. Protein consists of amino acids that determine the biological significance of a particular protein.
Essential amino acids are formed in the human body. Essential amino acids a person receives from the outside with food, which indicates the need to control the amount of amino acids in food. Lack of even one essential amino acid in food leads to a decrease in the biological value of proteins and can cause protein deficiency, despite a sufficient amount of protein in the diet. The main source of essential amino acids are fish, meat, milk, cottage cheese, eggs.
In addition, the body needs vegetable proteins contained in bread, cereals, vegetables - they provide essential amino acids.
An adult's body should receive approximately 1 g of protein per 1 kilogram of body weight every day. That is, an ordinary person weighing 70 kg per day needs at least 70 g of protein, while 55% of all protein should be of animal origin. If you are doing physical exercise, then the amount of protein should be increased to 2 grams per kilogram per day.
Proteins in a proper diet are irreplaceable by any other element.
The nutrients are fats.
Fats as nutrients are one of the main sources of energy for the body, participate in recovery processes, as they are a structural part of cells and their membrane systems, dissolve and help in the assimilation of vitamins A, E, D. In addition, fats help in the formation of immunity and preservation of heat in the body ...
An insufficient amount of fat in the body causes disturbances in the activity of the central nervous system, changes in the skin, kidneys, and vision.
Fat consists of polyunsaturated fatty acids, lecithin, vitamins A, E. An ordinary person needs 80-100 grams of fat a day, of which at least 25-30 grams of plant origin should be.
Fat from food provides the body with 1/3 of the daily energy value of the diet; there are 37 g of fat per 1000 kcal.
The required amount of fat in: heart, poultry, fish, eggs, liver, butter, cheese, meat, lard, brains, milk. Vegetable fats, which have less cholesterol, are more important for the body.
The nutrients are carbohydrates.
Carbohydrates,nutrient are the main source of energy, which brings 50-70% of calories from the entire diet. The required amount of carbohydrates for a person is determined based on his activity and energy consumption.
An ordinary person who is engaged in mental or light physical labor needs about 300-500 grams of carbohydrates per day. With an increase in physical activity, the daily intake of carbohydrates and calories also increases. For overweight people, the energy intensity of the daily menu can be reduced by the amount of carbohydrates without harm to health.
A lot of carbohydrates are found in bread, cereals, pasta, potatoes, sugar (pure carbohydrate). An excess of carbohydrates in the body disrupts the correct ratio of the main parts of food, thereby disrupting metabolism.
Nutrients are vitamins.
Vitamins,as nutrients, do not provide energy to the body, but are still essential nutrients necessary for the body. Vitamins are needed to maintain the vital functions of the body, regulating, directing and accelerating metabolic processes. The body receives almost all vitamins from food and only some of the body can produce itself.
In winter and spring, hypoavitaminosis can occur in the body due to a lack of vitamins in food - fatigue, weakness, apathy increase, efficiency and resistance of the body decrease.
All vitamins, according to their effect on the body, are interconnected - a lack of 1 of the vitamins gives a metabolic disorder of other substances.
All vitamins are divided into 2 groups: water-soluble vitamins and fat-soluble vitamins.
Fat-soluble vitamins - vitamins A, D, E, K.
Vitamin A- is needed for the growth of the body, improving its resistance to infections, maintaining good vision, the condition of the skin and mucous membranes. Vitamin A comes from fish oil, cream, butter, egg yolk, liver, carrots, lettuce, spinach, tomatoes, green peas, apricots, oranges.
Vitamin D- needed for formation bone tissue, the growth of the body. Lack of vitamin D leads to a deterioration in the absorption of Ca and P, which leads to rickets. Vitamin D can be obtained from fish oil, egg yolk, liver, and fish roe. Vitamin D is still present in milk and butter, but just a little.
Vitamin K- needed for tissue respiration, normal blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. Lack of vitamin K appears due to diseases of the digestive system or taking antibacterial drugs. Vitamin K can be obtained from tomatoes, green parts of plants, spinach, cabbage, nettle.
Vitamin E (tocopherol) is needed for the activity of the endocrine glands, the exchange of proteins, carbohydrates, and the provision of intracellular metabolism. Vitamin E has a beneficial effect on pregnancy and fetal development. Vitamin E is obtained from corn, carrots, cabbage, green peas, eggs, meat, fish, and olive oil.
Water-soluble vitamins - vitamin C, B vitamins.
Vitamin C (ascorbic acid) - is needed for the redox processes of the body, carbohydrate and protein metabolism, increasing the body's resistance to infections. Rich in vitamin C fruits of rose hips, black currants, chokeberries, sea buckthorn, gooseberries, citrus fruits, cabbage, potatoes, deciduous vegetables.
Vitamin B group includes 15 water-soluble vitamins that take part in metabolic processes in the body, the process of hematopoiesis, play an important role in carbohydrate, fat, water metabolism. B vitamins stimulate growth. You can get B vitamins from brewer's yeast, buckwheat, oatmeal, rye bread, milk, meat, liver, egg yolk, green parts of plants.
Nutrients - micronutrients and macronutrients.
Nutrient minerals are part of the cells and tissues of the body, participate in various metabolic processes. Macronutrients are necessary for humans in relatively large quantities: Ca, K, Mg, P, Cl, Na salts. Trace elements are needed in small amounts: Fe, Zn, manganese, Cr, I, F.
Iodine can be obtained from seafood; zinc from cereals, yeast, legumes, liver; copper and cobalt are obtained from beef liver, kidneys, chicken egg yolk, honey. Berries and fruits contain a lot of potassium, iron, copper, phosphorus.