Proteins, fats and carbohydrates
Proteins
The most important substances in human nutrition are proteins, since it is impossible to compensate them with other substances( fats, carbohydrates).Children are especially sensitive to protein deficiency. Proteins of food products consist of 8 essential and 12 interchangeable amino acids. Irreplaceable amino acids are not formed in the human body and must necessarily come with food in its finished form. Depending on the content of essential amino acids, proteins are conventionally divided into full and inferior. To high-grade carry proteins of dairy products, to defective - fibers of products of a phytogenesis. Both in animals and in vegetable proteins there are essential amino acids, but in animal proteins the content of these amino acids is much larger. In addition, vegetable proteins are less well absorbed because of the content of cellulose in plant foods. Therefore, a person should consume both animal and vegetable proteins, and this ratio should be 55: 45( for comparison, when a person eats meat with buckwheat, the ratio of animals and plant proteins to the organism is 50:50, when a person eats meat with potatoes,then this ratio is 70: 30).
The main sources of animal proteins are meat, fish( fish in its composition is more useful than animal meat), eggs, cheese, milk. The main sources of vegetable proteins are soybeans, beans, peas, cereals, bread.
When you enter the body, proteins of dairy products and fish are most quickly absorbed, slowly - meat, even more slowly - proteins of bread and cereals.
The protein content in 200 g of meat is 35-40 g that equals 200 g of poultry, or 200 g of fish, or 6 eggs, which in turn equate to 300 g of cottage cheese or 1.2 l of milk.
With insufficient intake of protein in children, a slowdown in growth and mental development is observed;in adults - a decrease in the body's resistance to infections, the violation of hematopoiesis.
With excessive intake of protein obesity, liver and kidney damage, joint diseases, formation of stones in the urinary tract, gout.
Fats( lipids)
The presence of fats in food creates a feeling of satiety. Much of the fat is consumed by our body as energy material, that is, as a kind of "fuel".The value of fats also lies in the fact that they contain dissolved vitamins A, D, E, F.
. In terms of energy value, fats have a caloric content twice as high as that of proteins and carbohydrates .
Food fats differ in their structure and composition. Animal fats are solids( beef and pork fat, butter, margarine).Vegetable fats are vegetable oils.
Fats consist of fatty acids: saturated and unsaturated. Saturated fatty acids are most often found in animal fats;their excess leads to a disruption of the metabolism of fats, an increase in the level of cholesterol in the blood, the development of atherosclerosis.
Vegetable oils are more useful: they are better absorbed and generally contain no cholesterol. It is proved that the vegetable diet helps to lower the level of cholesterol in the blood, while in a diet rich in animal fats, the cholesterol level rises. Especially harmful is the excess of animal fats to the elderly.
The optimal combination of vegetable and animal fats in the human diet is 30: 70.
The main sources of animal fats are: beef and pork fat, butter, margarine, fat pork, goose and duck meat, smoked sausages, fatty sour cream and fatty cheeses.
The main sources of vegetable fats are: vegetable oils, nuts, oats and buckwheat.
Of animal fats, butter is the easiest to digest, the hardest part is pork and especially beef fat.
From vegetable oils, olive oil is most useful, and unrefined oils are more useful than refined oils.
Fats, especially for vegetable oils, are much more useful to eat in raw form, for example, filling them with a salad. When cooking, the beneficial properties of fats are reduced, and with prolonged over-cooking, the oil in general becomes extremely harmful.
With insufficient intake of fats, there is a disturbance in the activity of the central nervous system, weakening of immunity.
When excess fat intake obesity, circulatory difficulties, development of atherosclerosis.
Carbohydrates
Carbohydrates are the main sources of energy. They are simple( mono- and disaccharides) and complex( polysaccharides).To simple carbohydrates include glucose, fructose, galactose, sucrose, lactose and maltose. To complex - starch, glycogen, pectin substances and fiber.
Most of the simple carbohydrates enter our body with sugar and confectionery, which includes sucrose( sugar - this is almost 100% sucrose).
Most of the complex carbohydrates we consume are found in starch, which is 80% of the total amount of carbohydrates consumed. Most of the starch is found in cereals, pasta, legumes, bread, potatoes.
To complex carbohydrates also include cellulose and pectin, which are called indigestible carbohydrates, or ballast substances. The percentage of ballast substances from the total amount of carbohydrates consumed is small, but without them normal digestion is impossible. Fiber and pectin normalize the activity of useful intestinal microflora, remove slags and cholesterol from the body, help in the prevention of constipation. Filling the stomach, food, rich in fiber, creates a sense of satiety and reduces appetite.
Most of the fiber and pectin is found in bran, peas, boiled corn, dried apricots, dried apples, plum, prunes, fresh vegetables, fruits, berries.
However, people suffering from enterocolitis, gastric ulcer, gastritis, consumption of fresh fruits and vegetables
should be reduced. Vegetables and fruits to such people it is more useful to eat in boiled, paren, baked and dried form.
80-90% of the total amount of human carbohydrates consumed must come from complex carbohydrates - vegetables, potatoes, bread, cereals, and not candy and cakes.
In case of insufficient intake of digestible carbohydrates in the body there is a violation of the central nervous system and muscles, weakening of physical and mental activity, general exhaustion and shortening of life expectancy.
With insufficient intake of ballast substances, obesity, cholelithiasis develop, constipation occurs, the number of cardiovascular diseases increases and the risk of developing colon cancer increases.
With excessive intake of digestible carbohydrates, obesity develops, the risk of developing diabetes mellitus, atherosclerosis increases.
With excessive intake of ballast substances, there are phenomena of flatulence, diarrhea, digestibility of proteins, fats, vitamins, minerals decreases.
How to determine the balance of
Before you determine how many proteins, fats and carbohydrates you need an adult, let's figure out what the energy value of a diet is.
The energy value of a diet is the amount of energy that foods eaten to our bodies. The energy value of the main nutrients is different and expressed in kilocalories or joules( 1 kcal = 4,187 kJ).At the same time, for one kilocalorie scientists took the amount of energy that is necessary to raise the temperature of 1 liter of water by 1 ° C.
1 g protein = 4 kcal, 1 g fat = 9 kcal, 1 g carbohydrate = 4 kcal.
According to the caloric content of the diet( and not by weight), proteins must supply to our body 12% of the required energy, fats - 33%, carbohydrates - 55%.These are the rules for a healthy adult person. In the form of a graph it will look like this.
With a caloric intake of 2750-2800 kcal, the need for essential nutrients will be as follows: proteins - 80-90 g fat - 100-105 g carbohydrates - 360-400 g. If a person eats exactly 85 grams of protein, 100 gramsfat and 380 grams of carbohydrates, then just
The optimal ratio of proteins, fats and carbohydrates in the daily diet of an adult human
Animal proteins, 7% And vegetable proteins, 5% NI Animal fats, 23% Vegetable fats, 10% And Complex carbohydrates, 47% PI Simple carbohydrates, 8%
the percentage of these substances( 12%, 33% and 55%) for caloric intake will beto be observed.