Review of important nutrients in food. Food and Nutrients
Nutrients include proteins, fats, carbohydrates, vitamins, mineral salts and water.
Squirrels. They are classified as essential substances. They are not put into stock. Protein starvation, even with sufficient intake of other nutrients into the body, ends in death. Functions of proteins:
Plastic;
Energy – in case of excess intake and starvation;
Enzymatic (eg, digestive enzymes, enzymes blood clotting, intracellular enzymes, etc.);
Transport (for example, hemoglobin);
Regulatory (for example, hormones of protein-peptide nature: insulin, growth hormone, etc.);
Mechanism of muscle contraction;
Protective function (eg antibodies).
The need for proteins in children is higher than in adults due to high plastic needs. Thus, in newborns, the daily need for proteins is more than 4 g/kg of body weight, at 5 years old - about 4 g/kg, at 14-17 years old - 1.5-1.6 g/kg, in adults - 1.1 - 1.3 g/kg.
Fats. They are stored mainly in subcutaneous fatty tissue and normally make up 10-20% of body weight. Fat value:
Plastic;
Energy (approximately 50% of the energy the body receives from the oxidation of fatty acids. The oxidation of 1 mole of a fatty acid releases energy sufficient to synthesize 130 ATP molecules, while the oxidation of 1 mole of glucose can synthesize only 36 ATP molecules);
Source of endogenous water (107 g of water is formed per 100 g of fat);
Thermal insulation;
Protective (shock-absorbing);
Absorption of fat-soluble vitamins;
Regulatory (synthesis of steroid hormones), etc.
The need for fats in children increases with age, mainly due to their plastic value. Thus, children 1-3 years old require 40-50 g of fat per day, 4-6 years old - 55-60 g. 7-9 years old - 65-70 g. Excess fat in the diet causes metabolic disorders, accompanied by worsening protein use, deterioration of digestion processes and storage of fat.
Carbohydrates. They are stored as glycogen in the liver and muscles. With excess intake and overfilling, glycogen depots can be converted into fats and also stored. Meaning:
Energy. Particularly important for the brain, which consumes 70% of glucose;
Quickly mobilized energy reserve in the form of glycogen;
Plastic.
Daily requirement for young children preschool age 6 times higher than the need for proteins and fats, for children of senior preschool age - 5 times, and for schoolchildren - 4 times. An excess of carbohydrates in the diet is accompanied by a decrease in protein consumption, water retention and the formation of fat that does not participate in metabolic processes.
Vitamins. They have no energy value. They have no plastic value. However, they are vital substances. In the absence (vitaminosis) or deficiency (hypovitaminosis) of these substances in food, severe metabolic disorders, illnesses (rickets, scurvy, “night blindness”, etc.) and even death are inevitable. Hypervitaminosis is no less dangerous. They are rare and became possible due to the production of artificial vitamin preparations. With hypervitaminosis A, inflammation of the eyes, hair loss, headaches, insomnia and nausea are observed; hypervitaminosis D is accompanied by death due to calcification of internal organs, for example, the heart, kidneys.
The influence of vitamins on metabolism is due to the fact that they participate in the synthesis of enzymes and are part of enzyme molecules, i.e. vitamins indirectly (through enzymes) regulate metabolism. For example, vitamin B1 is necessary for the synthesis of 4, and vitamin B6 - 20 enzymes of protein synthesis, vitamin K - for the synthesis of 5 enzymes involved in blood clotting. However, for some vitamins, enzyme systems have not been found and a direct biocatalytic function is assumed.
Mineral salts and water– the meaning and need to study independently.
More nutrients from foods in meat. Meat is good source protein, vitamins and minerals in your diet. However, how much meat does a person need per day for it to be a healthy, balanced diet.
For thousands of years, animals have provided food for humans and other animals. About 85 percent of the living world consumes animal proteins.
How much meat can you eat per day
Meat is a rich source of nutrients - easily absorbed iron, zinc, B vitamins and omega-3 fatty acids. But you can't eat too much to reap the nutritional benefits. More consumption meat in Luxembourg, USA, Australia, while in Asia and the Mediterranean countries they eat less meat. Some of the world's biggest meat eaters consume an average of 140kg per year.
In Russia, they eat about 60 kg of meat per year, i.e. 170 g per day.
Based on current dietary guidelines, this is more than recommended. Dietary guidelines recommend consuming red meat no more than three to four times a week.
Meats like chicken, pork, lamb and beef are all rich in protein. Balanced diet may include protein from meat as well as non-animal sources such as beans and legumes.
Sources of body nutrients
Food products with a lot of nutrients:
- Lean meat - beef, lamb, veal, pork, kangaroo, sausages.
- Poultry - chicken, turkey, duck, goose, emu, bush birds
- Fish and seafood - fish, shrimp, crabs, lobsters, mussels, oysters, scallops, mussels.
- Eggs - chicken, duck eggs
- Nuts and seeds - almonds, Pine nuts, Walnut, macadamia, hazelnuts, cashews, peanuts, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, Brazil nuts
- Legumes - beans, beans, lentils, chickpeas, peas, tofu.
How much nutrient-dense should a person eat of lean meats and poultry, fish, eggs, nuts and seeds, and legumes?
Lean red meat
Lean red meat is a particularly good source of iron, zinc and vitamin B12 and is easily digestible. Iron is especially necessary in infancy and for teenage girls, pregnant women, menstruating women and endurance athletes. At the same time, nutrients must be obtained from a variety of foods.
As a nutrient, iron and zinc in animal foods are more easily absorbed by the body than from plant foods such as nuts, seeds and legumes. However, vitamin C found in fruits and vegetables helps in the absorption of iron from these animal products.
Red meat has more nutrients and provides the body with iron, and is also one of the main sources of vitamin B12. Some red meat has high content saturated fats, which can raise blood cholesterol levels. But it has vital important for women who may be more prone to iron deficiency. A sufficient amount of iron in the blood is the key to health. 
Chicken breast
Chicken breast is a low-fat, high-protein staple. Chicken meat provides various B vitamins, selenium, omega-3 and zinc. Poultry consumption, how chicken breast has more than quadrupled since the late 1960s, so most of us get two or more servings of these nutrients per week.
Eating fish
Eating fish twice a week provides omega-3 fatty acids and essential calories.
Nutrients legumes
Legumes provide much like lean meat, Domestic bird, fish and eggs, and because of this they were placed in this food group, as well as groups plant food. They are playing important role in vegetarians and are strictly included in the vegetarian's dietary patterns to ensure that they obtain sufficient amounts of the key nutrients contained in this food group.
The impact of nutrition on health
Power has key nutrition to your health. Meat consumption is associated with several diseases, but is essential for good health. The problem divides experts: some claim it is a significant source of nutrients, while others are convinced it is a modern-day toxin.
Cardiovascular disease, breast, colon, cancer prostate gland associated with eating too much meat. But the body needs animal protein for sufficient nutrients such as iron, iodine and vitamin B12.
So how much meat does a person really need?
Controlled consumption of lean meat, as part of balanced diet can help maintain health.
If the body receives a lot of red and processed meat, there is a chance of getting bowel cancer. But poor nutrition is common cause iron deficiency. Fish, skinless chicken and lean meats are healthier than sausage, bacon and hamburgers. Processed foods that are exposed to potentially hazardous chemical process preserves are common culprits when meat is linked to cancer.
Connection between high consumption red meat and bowel cancer are being studied, but reasonable consumption of unprocessed meat is still encouraged due to nutritional value. Red meat is strongly correlated with bowel cancer - not at levels of about 40 grams per day, but at much higher levels. Bowel cancer is the most common type of cancer and is associated with poor nutrition and way of life.
A healthy vegetarian diet is better than completely meat food and can provide adequate nutrients, although vegetarians should take a supplement of vitamin B12, which is found only in animal products.
Nutrients of foods
The products are an important component food, culture and lifestyle from a wide variety. This group includes all types of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/legumes.
Protein-rich food group provides wide range nutrients such as: iodine, iron, zinc, vitamins, especially B12 and essential fatty acids.
Cooking is a style that also matters - steaming, baking, grilling or frying is better than deep frying and charring. Food hygiene is important, as is storage, preparation and preparation.
To build and finish a child’s body, many of the most different materials. A person can also be compared to a working mechanism. It needs fuel as a source of energy and other substances necessary to ensure performance.
Proteins for children
The main building material of the body is proteins. Muscles, heart, brain, kidneys consist mainly of protein. Bones also consist of protein tissue filled with minerals. A child needs proteins to provide constant growth and to maintain metabolism. In addition, proteins provide us with energy. Meat, fish, eggs and dairy products provide concentrated sources of protein, but they also contain cholesterol and fat. Vegetables, legumes and grains can provide everything a child's growing body needs. essential proteins and do not contain any saturated fat or cholesterol, unlike animal products.
Complex and simple carbohydrates for children
The energy your baby needs comes mainly from starches and sugars. Complex carbohydrates must first be broken down so that the body can absorb them and use them as fuel. Therefore, they represent a constant source of energy. Complex carbohydrates rich in vegetables, fruits and legumes.
Simple carbohydrates, such as sugar or honey, instantly fill us with energy, but since they are easily digested, they do not satisfy the feeling of hunger for a long time. As a result, their consumption can lead to overeating and overweight. Sugar-rich foods such as candy, baked goods, or white bread supply the body with “empty” calories, that is, calories that are not supported by other nutrients. In addition, they increase the risk of developing tooth decay. Despite many studies, there is no conclusive evidence that excessive sugar consumption leads to hyperactivity.
Fats for children
Animals and vegetable fats also supply us with energy and represent construction material for the body. Fats have twice the calorie content of carbohydrates or proteins. There are two main types of fats found in foods. Saturated fats are solids, found primarily in meat and dairy products. Unsaturated fats are liquid substances, found mainly in foods plant origin, particularly in nuts and seeds.
Fats of the third type are obtained artificially during the hydrogenation of unsaturated fats, as a result of which they acquire solid form. Hydrogenated fats are found in margarines, baking powders and other products. Saturated and hydrogenated fats, that is, solid fats, can cause cardiovascular disease and stroke. Unsaturated fats do not seem to have this property.
Many types of fats are very important for the body and must be included in the diet. The two most important fatty acid for humans, these are linoleic and linolenic acids, which are found mainly in soy products, nuts and seeds, and green leafy vegetables.
Mother's milk is rich in essential fatty acids, but cow's milk contains very little of them. Omega-3 fatty acids, including linolenic acid, are found in fish and flax seeds. ( Linseed oil you can find in stores dietary nutrition. It is especially suitable for preparing salads.)
Fiber for children
Vegetables, fruits, grains and legumes contain large amounts of a substance that is not digested or absorbed by our body, but is nevertheless of great importance. Nutritionists distinguish between soluble fibrous substances, such as those found in pectin and bran, and insoluble ones, such as fiber.
Fiber plays a very important role in ensuring the functioning and emptying of the intestines, stimulating its peristalsis. A person who eats mainly foods that are low in fiber (milk, meat, eggs) is prone to constipation due to stagnation V lower section intestines. It is currently believed that rectal cancer is a consequence of precisely such congestion in the intestines as a result of insufficient consumption of roughage.
Fiber also lowers blood cholesterol. Refined sugar and refined grains contain almost no fiber, and meat, dairy products, fish and poultry have none at all.
Calories for children
The energy value of food is measured in calories. Water, minerals and vitamins contain no calories. Fat, on the other hand, is extremely rich in calories. Butter, margarine and vegetable oils, which are fat in almost all pure form, as well as cream and various fatty gravies and sauces are very high in calories. Many meats, poultry, fish and eggs are also high in calories due to the fat they contain, as are some vegetables (such as avocados). Some types of cheese contain a large number of fat and, as a result, a lot of calories. Sugar, honey and syrups are high in calories because they have no water or fiber and are pure carbohydrates. Corn syrup, found in many drinks and juices, is highly concentrated fructose and therefore also high in calories.
Many people are accustomed to considering calories as something harmful. This is, of course, wrong. Without calories (energy), life would stop. What is really harmful is an excess of calories that exceeds the body's needs for normal height and life activity. In calorie consumption, as in many other things, the most important thing is the golden mean.
Water for children
Although water contains neither calories nor vitamins, it is vital for the body. Breast milk and artificial milk formulas contain enough water to meet the baby's needs. For older children, water is the main drink, especially in hot weather or during physical activity, when the body loses a lot of fluid due to sweating. Many foods consist largely of water and serve as a source of satisfying the child's water needs.
Minerals for children
Many minerals play an important role in the normal functioning of the body, including calcium, iron, zinc, copper, magnesium and phosphorus. We get minerals from food and then gradually lose them through excrement and urine, as well as dead skin cells.
IN mature age intake and consumption of minerals must be balanced. Growing children's body should receive more minerals, than it removes, for the development of bone, muscle, and connective tissue.
All natural, unrefined foods contain a wide variety of minerals. Refining grains strips them of a significant portion of their minerals. Cooking vegetables for a long time does not change them mineral composition, but reduces the amount of some vitamins. Most foods contain phosphorus and magnesium, so there is no need to worry: your child will get them in sufficient quantity. As for calcium, iron and zinc, we will talk about these elements separately.
Calcium for children
Bones and teeth are composed primarily of calcium and phosphorus. For years, doctors have recommended that children and teenagers consume plenty of calcium to prevent bone loss in old age (osteoporosis).
Recently, however, experts have begun to question whether children and adolescents really need that much calcium. For example, in one experiment, a group of girls aged 12 to 20 years old received 500 mg of calcium per day (40% of the recommended dose), and this had no effect on their bone structure. Much higher value, as it turned out, has a level physical activity. More athletic girls had higher bone density.
According to another study, consuming dairy products promotes the excretion of calcium in the urine, but this effect is not observed in the case of obtaining calcium from other sources. (Obviously, a person must consume calcium in order to retain it in the body. If calcium is excreted in urine, is it worth consuming it at all?) The benefits of getting calcium from sources other than dairy products are discussed in detail below.
While milk and other dairy products continue to be the main source of calcium in the U.S. diet, calcium can also be obtained from many vegetables, legumes, and other foods artificially fortified with calcium.
For example, orange juice fortified with calcium contains no less of this element than milk. The same can be said about rice and soy milk. Calcium supplements are inexpensive and well absorbed by children. Of course, calcium tablets cannot provide the body with other nutrients that are found in milk or calcium-rich vegetables.
Milk, among other things, contains vitamin D. Children whose diet for one reason or another excludes dairy products require another source of this vitamin - either long stay in the sun, or vitamin supplements.
(Most cities add fluoride to the water supply, but water from artesian wells usually does not.)
Iron for children
Iron is essential integral part hemoglobin is a substance in red blood cells, a cell of the body. Iron also plays significant role in the development and functioning of the brain. Even a slight iron deficiency in childhood can lead to learning problems later on. Breast milk contains a very easily digestible form of this element, so infants breastfeeding for at least 6 months, get enough iron for normal development brain To the nursery artificial nutrition iron is added for the same reasons.
Cow's milk contains very little iron, and babies fed it are exposed to high risk. Children under one year old should not be given cow's milk. They should drink breast milk or formula milk. Baby cereals and other products fortified with iron are purchased special meaning at the age of 6 months. Meat also contains a lot of iron, but children can meet their need for this element with vegetables and other foods that, unlike meat, do not contain saturated fat and cholesterol. Almost all children's multivitamin complexes are fortified with iron.
Zinc for children
This element is an important component of many enzymes. Zinc is essential for cell growth.
Zinc deficiency manifests itself primarily in impaired functioning of those cells that need to grow very quickly (for example, the cells lining the lining of the intestines that promote wound healing), and immune cells that fight infections. Breast milk contains zinc in a form that is easily absorbed by infants. There is a lot of zinc in meat, fish, cheeses, as well as in unrefined cereals, legumes and nuts. Zinc contained in plant products, is less easily absorbed by the body, so children who adhere to vegetarian diet, need large quantities rich in zinc food and possibly taking a daily multivitamin with zinc supplements.
Iodine for children
This element is required for normal functioning thyroid gland. Iodine deficiency is one of the main causes of slow mental and mental development children all over the world. Iodine enrichment table salt reduced iodine deficiency in the United States to almost zero.
Sodium for children
Sodium is present in table salt and in most foods. This is one of the most important chemical substances included in the blood. Sodium levels in the body are maintained by the kidneys. For example, if your child eats soup made from store-bought concentrate, which typically contains a lot of sodium, his kidneys have to work harder to absorb the sodium. During this process, other minerals, such as calcium, are also removed from the urine. Thus, high levels of sodium in food ultimately contribute to weakening bones and cause high blood pressure in some people.
Nutrients - carbohydrates, proteins, vitamins, fats, microelements, macroelements- Contained in food products. All these nutrients are necessary for a person to carry out all life processes. The nutrient content of the diet is the most important factor for creating diet menus.
In the body of a living person, the oxidation processes of all kinds never stop. nutrients. Oxidation reactions occur with the formation and release of heat, which a person needs to maintain life processes. Thermal energy allows the muscular system to work, which leads us to the conclusion that the harder the physical work, the more food the body requires.
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 assimilation of food.
1 gram of protein in the process of oxidation produces an amount of heat of 4 kcal; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.
Nutrients - proteins.
Protein as a nutrient necessary for the body to maintain metabolism, muscle contraction, nerve irritability, the ability to grow, reproduce, and think. Protein is found in all tissues and fluids of the body and is essential elements. Protein consists of amino acids that determine biological significance one protein or another.
Nonessential amino acids are formed in the human body. Not nonessential amino acids a person receives it from the outside with food, which indicates the need to control the amount of amino acids in food. A lack of even one essential amino acid in food leads to a decrease in biological value proteins and can cause protein deficiency, despite sufficient protein in the diet. The main sources of essential amino acids are fish, meat, milk, cottage cheese, and eggs.
In addition, the body needs vegetable proteins contained in bread, cereals, and vegetables - they provide essential amino acids.
The body of an adult should receive approximately 1 g of protein per 1 kilogram of body weight every day. That is to an ordinary person A person weighing 70 kg needs at least 70 g of protein per day, with 55% of all protein coming from animal sources. If you are doing physical exercise, then the amount of protein should be increased to 2 grams per kilogram per day.
Proteins in proper diet are indispensable to any other elements.
Nutrients - fats.
Fats, as nutritious substances, are one of the main sources of energy for the body, are involved in restoration processes, since they are a structural part of cells and their membrane systems, they dissolve and help in the absorption 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 about 80-100 grams of fat per day, of which at least 25-30 grams should be of plant origin.
Fat from food provides the body with 1/3 of the daily requirement energy value diet; There are 37 g of fat per 1000 kcal.
Required amount fat in: heart, poultry, fish, eggs, liver, butter, cheese, meat, lard, brains, milk. Vegetable fats, which contain less cholesterol, are more important for the body.
Nutrients - 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.
Per day for an ordinary person who is engaged in mental or light physical labor approximately 300-500 grams of carbohydrates are needed. With increasing physical activity, the daily norm carbohydrates and calories. For overweight people, the energy intensity of the daily menu can be reduced by the amount of carbohydrates without compromising health.
A lot of carbohydrates are found in bread, cereals, pasta, potatoes, sugar (net carbohydrates). Excess carbohydrates in the body disrupts correct ratio main parts of food, thereby disrupting metabolism.
Nutrients - vitamins.
Vitamins,as nutrients, do not provide energy to the body, but are still essential nutrients needed by the body. Vitamins are needed to maintain the vital functions of the body, regulating, directing and accelerating metabolic processes. The body gets almost all vitamins from food and only some can be produced by the body itself.
In winter and spring, hypovitaminosis may occur in the body due to a lack of vitamins in food - fatigue, weakness, apathy increase, and the body's performance and resistance decrease.
All vitamins, in terms of their effect on the body, are interconnected - a deficiency of one of the vitamins leads to disruption of the metabolism 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- needed for the growth of the body, improving its resistance to infections, maintaining good vision, conditions 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, body growth. A lack of vitamin D leads to poor 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 also found in milk and butter, but just a little bit.
Vitamin K- needed for tissue respiration and normal blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. Vitamin K deficiency occurs due to diseases of the digestive system or intake antibacterial drugs. Vitamin K can be obtained from tomatoes, green parts of plants, spinach, cabbage, and nettles.
Vitamin E (tocopherol) needed for activities endocrine glands, metabolism of proteins, carbohydrates, ensuring intracellular metabolism. Vitamin E has a beneficial effect on the course of pregnancy and fetal development. We get vitamin E from corn, carrots, cabbage, green peas, eggs, meat, fish, olive oil.
Water-soluble vitamins - vitamin C, B vitamins.
Vitamin C (ascorbic acid acid) - needed for the body’s redox processes, carbohydrate and protein metabolism, and increasing the body’s resistance to infections. Rich in vitamin C are the fruits of rose hips, black currants, chokeberry, sea buckthorn, gooseberries, citrus fruits, cabbage, potatoes, leafy vegetables.
Vitamin B group includes 15 water-soluble vitamins that take part in metabolic processes in the body, the process of hematopoiesis, and play an important role in carbohydrate, fat, and water metabolism. B vitamins stimulate growth. You can get B vitamins from brewer's yeast, buckwheat, oatmeal, rye bread, milk, meat, liver, egg yolk, and green parts of plants.
Nutrients - microelements and macroelements.
Nutrient minerals They are part of the cells and tissues of the body and participate in various metabolic processes. Macroelements are needed by humans in relatively large quantities: Ca, K, Mg, P, Cl, Na salts. Microelements are necessary in small quantities: 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, kidney, yolk chicken egg, honey. Berries and fruits contain a lot of potassium, iron, copper, and phosphorus.
Human food contains basic nutrients: proteins, fats, carbohydrates; vitamins, microelements, macroelements. Since our whole life is a metabolism in nature, then for a normal existence an adult must eat three times a day, replenishing his “reserve” of nutrients.
In the body of a living person, processes of oxidation (combination with oxygen) of various nutrients continuously occur. Oxidation reactions are accompanied by the formation and release of heat necessary to maintain the vital processes of the body. Thermal energy powers activity muscular system. Therefore, the harder the physical labor, the more more food required by the body.
The energy value of food is usually expressed in calories. Calorie is the amount of heat required to heat 1 liter of water at a temperature of 15°C by one degree. The calorie content of food is the amount of energy that is formed in the body as a result of digestion of food.
1 gram of protein, when oxidized in the body, releases an amount of heat equal to 4 kcal; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.
Squirrels
Proteins support the basic manifestations of life: metabolism, muscle contraction, irritability of nerves, the ability to grow, soften, and think. Proteins are found in all tissues and fluids of the body, being their main part. Proteins contain a variety of amino acids that determine the biological significance of a particular protein.
Nonessential amino acids are formed in the human body. Essential amino acids enter the human body only with food. Therefore, for the physiological functioning of the body, the presence of all essential amino acids in food is mandatory. A 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 supplier of essential amino acids: meat, milk, fish, eggs, cottage cheese.
The human body also needs proteins of plant origin, which are found in bread, cereals, and vegetables - they contain non-essential amino acids. Products containing animals and vegetable proteins provide the body with substances that are necessary for its development and functioning.
The adult body should receive approximately 1 gram of protein per 1 kg total weight. It follows that the “average” adult weighing 70 kg should receive at least 70 g of protein per day (55% of the protein should be of animal origin). For severe physical activity The body's need for protein increases.
Proteins in the diet cannot be replaced by any other substances.
Fats
Fats surpass the energy of all other substances, participate in restoration processes, being a structural part of cells and their membrane systems, serve as solvents for vitamins A, E, D, and promote their absorption. Fats also contribute to the development of immunity and help the body retain heat.
Lack of fat leads to disruption of the central nervous system. nervous system, changes in the skin, kidneys, and organs of vision.
Fats contain polyunsaturated fatty acids, lecithin, vitamins A, E. The average adult need for fat is 80-100 g per day, including vegetable fat - 25..30 g.
Fat in food provides one third of the daily energy value of the diet; There are 37 g of fat per 1000 kcal.
Fats are found in sufficient quantities in brains, hearts, eggs, liver, butter, cheese, meat, lard, poultry, fish, and milk. Vegetable fats that do not contain cholesterol are especially valuable.
Carbohydrates
Carbohydrates are the main source of energy. Carbohydrates account for 50-70% of calories daily ration. The need for carbohydrates depends on the body's energy expenditure.
The daily requirement for carbohydrates for an adult engaged in mental or light physical labor is 300-500 g/day. People engaged in heavy physical labor have a much higher need for carbohydrates. U obese people energy intensity diet can be reduced due to the amount of carbohydrates without compromising health.
Bread, cereals, pasta, potatoes, sugar (net carbohydrates) are rich in carbohydrates. Excess carbohydrates in the body disrupts the correct ratio of the main parts of food, thereby disrupting metabolism.
Vitamins
Vitamins are not energy providers. However, they are necessary in small quantities to maintain normal functioning of the body, regulating, directing and accelerating metabolic processes. The vast majority of vitamins are not produced in the body, but come from outside through food.
With a lack of vitamins in food, hypovitaminosis develops (more often in winter and spring) - fatigue increases, weakness, apathy are observed, performance decreases, and the body's resistance decreases.
The actions of vitamins in the body are interconnected - a lack of one of the vitamins leads to disruption of the metabolism of other substances.
All vitamins are divided into two groups: water soluble vitamins And fat soluble vitamins.
Fat-soluble vitamins- vitamins A, D, E, K.
Vitamin A- affects the growth of the body, its resistance to infections, is necessary for maintaining normal vision, conditions of the skin and mucous membranes. Rich in vitamin A fish fat, cream, butter, egg yolk, liver, carrots, lettuce, spinach, tomatoes, green pea, apricots, oranges.
Vitamin D- promotes the formation of bone tissue, stimulates body growth. A lack of vitamin D in the body leads to disruption of the normal absorption of calcium and phosphorus, causing the development of rickets. Fish oil, egg yolk, liver, and fish roe are rich in vitamin D. Milk and butter contain little vitamin D.
Vitamin K- participates in tissue respiration and blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. Vitamin K deficiency is caused by diseases of the digestive system or taking antibacterial drugs. Tomatoes, green parts of plants, spinach, cabbage, and nettle are rich in vitamin K.
Vitamin E(tocopherol) affects the activity of the endocrine glands, the metabolism of proteins and carbohydrates, and ensures intracellular metabolism. Vitamin E has a beneficial effect on the course of pregnancy and fetal development. Corn, carrots, cabbage are rich in vitamin E, green peas, eggs, meat, fish, olive oil.
Water-soluble vitamins- vitamin C, B vitamins.
Vitamin C (ascorbic acid) - actively participates in redox processes, affects carbohydrate metabolism and protein metabolism, increases the body's resistance to infections. The fruits of rose hips, black currants, chokeberries, sea buckthorn, gooseberries, citrus fruits, cabbage, potatoes, and leafy vegetables are rich in vitamin C.
To the group vitamins B includes 15 independent vitamins, soluble in water, which take part in metabolic processes in the body, the process of hematopoiesis, and play an important role in carbohydrate, fat, and water metabolism. B vitamins are growth stimulants. Brewer's yeast is rich in B vitamins, buckwheat, oat groats, Rye bread, milk, meat, liver, egg yolk, green parts of plants.
Microelements and macroelements
Minerals are part of the cells and tissues of the body and participate in various metabolic processes. The body needs macroelements in relatively large quantities: calcium, potassium, magnesium, phosphorus, chlorine, sodium salts. Microelements are needed in very small quantities: iron, zinc, manganese, chromium, iodine, fluorine.
Iodine is found in seafood; cereals, yeast, legumes, and liver are rich in zinc; copper and cobalt are found in beef liver, kidneys, chicken egg yolk, and honey. Berries and fruits contain a lot of potassium, iron, copper, and phosphorus.
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