Nutrition is an integral part of our lives, and it is especially important for those who want to achieve good results in training. A healthy and balanced diet will ensure your growth, normal development body, and will also help strengthen health and immunity. And what does it have to do with it nutrients And squirrels, fats, carbohydrates? Let's find out.
Nutrients
Nutrients provide our body with energy or calories. They are necessary for growth and metabolism, as well as for the full functioning of the body. Let's look at three main substances:
- Squirrels
- Carbohydrates
Approximate amount of energy received per gram:
Squirrels- 4 calories
Carbohydrates- 4 calories
Fats- 9 calories
It turns out that if you look at the label of most products, you will find a table with the nutritional value of the product, where you can find, for example, 15 grams of protein, 0 g of carbohydrates, 5 g of fat per 100 g of product. Now we can find out that this product has about 105 calories per 100 grams (15 g protein x 4 cal + 5 g fat x 9 cal = 105 calories).
Carbohydrates
Carbohydrates are needed by our body in large quantities. It is recommended to get 45%-65% of your calories from carbohydrates. Our body needs this amount of carbohydrates because:
- Carbohydrates are the main source of energy for our body.
- Carbohydrates are easily used by the body for energy.
- All tissues and cells in our body can use glucose for energy.
- Carbohydrates are necessary for the proper functioning of the central nervous system, kidneys, brain and muscles.
- Carbohydrates can be stored in the muscles and liver as glycogen and will be converted into energy when needed.
- Carbohydrates play important role in intestinal health and cleansing.
- Carbohydrates are mainly found in starchy foods, such as grains, potatoes, fruits, milk and yogurt. Other foods such as vegetables, beans, seeds and cottage cheese contain carbohydrates in smaller quantities.
A separate type of carbohydrate includes special fiber - cellulose, which our body cannot digest. These carbohydrates pass through the gastrointestinal tract intact and help remove waste from the body. Diets low in fiber cause problems such as constipation, hemorrhoids, and increase the risk of certain types of cancer. Diets high in fiber help reduce the risk of obesity, cardiovascular disease, and also help lower cholesterol levels. High-fiber foods include fruits, vegetables and whole grains.
Types of carbohydrates
There are two types of carbohydrates - complex carbohydrates And simple carbohydrates. Simple carbohydrates found in confectionery products, muesli bars, soft drinks and juices, jam, preserves and honey. Complex carbohydrates found in potatoes, rice, bread, whole grain cereals, skim milk, yogurt, fruits and vegetables, and legumes. Both types of carbohydrates effectively replace glycogen in muscles. Complex carbohydrates contain all the vitamins and minerals, as well as protein. They have a low fat content, however, until we ourselves add butter and various fatty sauces.
Our digestive system converts carbohydrates obtained from food into glucose. This form of sugar (glucose) enters the bloodstream and enters cells to produce energy. Excess glucose, i.e. that which was not used is converted into glycogen. This is another form of carbohydrate that is stored in the muscles and liver. But everything is not so simple, our body stores a limited amount of glycogen and, as soon as maximum amount will be achieved, any excess will be converted to fat.
Carbohydrates for increased performance
Squirrels
Protein is vital for our body. Proteins are found in every part of our body, our organs, nerves and muscles. It is recommended that you get 10%-35% of your calories from protein. We need protein for:
- Growth
- Tissue restoration
- Immunity
- Creation of necessary hormones and enzymes
- Energy (with a lack of carbohydrates)
- Preservation of muscle mass
Protein is found in meat, poultry, fish, legumes, milk, cheese, nuts, and also in small quantities in flour products and vegetables.
Our body breaks down proteins into amino acids (the building blocks of proteins). Some amino acids are essential, i.e. we can get them from food. There is also nonessential amino acids, which our body produces itself. Protein coming from animal sources contains all the essential amino acids our bodies need. Plant sources of protein, on the other hand, do not contain all the essential amino acids.
Fats
The body needs fats to carry out a number of important processes. It is recommended that you get 20%-35% of your calories from fat. We need fat for:
- Normal growth and development of the body
- Energy (fat is the most concentrated source of energy)
- Absorption of certain vitamins (eg, vitamins A, D, E, K)
- Protection internal organs
- Maintaining cell membranes
- Taste, consistency and shape of the product
There are three main types of fat: saturated fats, unsaturated fats And trans fats. Consumption saturated fat(meat, butter, cream, lard) and trans fats(baked goods, fried foods, margarine, chips) increases the risk of developing cardiovascular diseases. But if you replace these unhealthy fats with unsaturated fats (olive oil, avocado, nuts), then you will not only reduce the risk of developing cardiovascular diseases, but also keep your skin, nails and hair beautiful.
Correct ratio of proteins, fats and carbohydrates
Eat the right products not enough for full healthy eating In addition, you need to pay attention to the number of calories consumed, body weight and the percentage of proteins, carbohydrates and fats in your diet. It is the balance of proteins, carbohydrates and fats that will determine the goal of your diet. It is recommended to get 45%-65% of your daily calories from carbohydrates, 20%-35% from fat, and 10%-35% from protein. Do not be afraid of the large percentage of fat, because with 1 g of fat, approximately 9 calories are released (with 1 g of protein and 1 g of carbohydrate, 4 calories are released). You can find out how to correctly count calories from my previous article “”.
In this article we will explain the principles of rational nutrition.
Rice is a cereal crop, one of the many sources of carbohydrates. However, it cannot boast of the necessary protein content. People who use exclusively rice as a diet risk disrupting the body's natural metabolic balance. This will subsequently result in a predisposition to diseases of the gastrointestinal tract, gall bladder, diabetes mellitus, immunodeficiencies and atherosclerosis. Therefore, rice is needed in the diet only as a source of carbohydrates.
Carbohydrates - necessary component food because they are sources of glucose, which is the only substrate for oxidation in brain tissue. Carbohydrates from cereals are slowly broken down in the intestines, therefore providing a constant supply of glucose in small quantities. Their long stay (about 6 hours until complete breakdown) reduces appetite. The norm for carbohydrate consumption is 400 g daily, along with vegetables and fruits. Vegetable cellulose is not broken down by human digestive enzymes, but serves as a ballast substance - it adsorbs and removes intestinal toxins.
The protein component of food supplies amino acids from which the human body’s own proteins are synthesized: enzymes, structural proteins, immunoglobulins, hormones, etc. Of greatest importance is the presence of essential amino acids contained in animal proteins in the required quantities. The protein intake rate is 1 g per kilogram of weight.
Fats are the most energy-intensive component of food and should be supplied in an amount of 70 g per day. 80% of them should be vegetable fats. These are lipids, the unsaturated fatty acids of which are used for the construction of cell membranes and for energy consumption (to a small extent). Since they are immediately recycled, there is no noticeable rise in cholesterol levels. This prevents the development of atherosclerosis.
Need for vitamins. One of the problems that aggravates the condition of obesity is hypo- and avitaminosis. Vitamins, as bioactive substances, are part of metabolic enzymes and are their coenzyme groups. These are vitamins B1, B2, PP, B6, some of which are synthesized in the intestines by bacterial flora. Without them, enzymes are not active and do not carry out substance transformation cycles - the accumulation of substrate carbohydrates and fats occurs.
Diets often recommend giving up any food component, but a deficiency of the substances described above leads to overall result. The body does not receive energy, because oxidation and utilization of the substrate have not occurred - according to the principle of negative feedback, a person’s appetite increases. Even more substances enter with food, and fats and carbohydrates continue to accumulate.
Considering the above, we can conclude: the principle of rational nutrition consists of two provisions: the correspondence of calorie content to physical activity, and the presence of all five food components. Proteins, fats and carbohydrates should be consumed in a ratio of 1:1:4, and this type of nutrition can be called a protein-carbohydrate diet with vegetable fats.
(Lecture)
n1.rtf
Federal Agency for Education of the Russian FederationState educational institution
Higher professional education
“Altai State Technical University”
Them. I.I. Polzunova
Biysk Technological Institute (branch)
Essay
«
Nutrition and health. Squirrels. Fats. Carbohydrates. Vitamins. Minerals. Water.»
Completed by: student gr. TD-84 Shirokov S.D.
Checked by: Associate Professor S.V. Nekrasov
Submission date: ___________________
Biysk
Introduction…………………………………………………………………….…………3
The role of proteins in the body……………………………...………….………….5
The role of fats in the body……………………………………...….………..…10
The role of carbohydrates in the body……………………………………………14
The role of vitamins in the body……………………………………………18
The role of minerals in the body………………………….……....19
The role of water in the body………………………………………………………..……....22
List of sources used……………………………………………………27
Introduction
In defining life as a form of exchange of substances with the environment, during which the organism, as an open system, receives from the outside substances that serve building material, ensuring its growth and development, as well as the formation of daughter organisms in the process of reproduction, and supplying it with energy, attention should be paid to “metabolism”, since the latter is possible only when substances enter the body from the outside, which are then included in the metabolic processes themselves. In addition to breathing, the main channel of their intake is nutrition and digestion. Therefore, there is nothing surprising in the saying of Hippocrates that “if the father of a disease is not always known, then its mother is always food” (of course, by the latter the great healer meant poor nutrition). Currently, the problem of nutrition has become particularly acute not only (and even not so much) because of the socio-economic troubles in the country, but, above all, because of the food culture itself, which would fully comply with valeological prerequisites. On the other hand, no other aspect of human life is associated with as many pseudoscientific ideas as nutrition, because there is still no coherent scientific system about nutrition. There is only the science of nutrition for a sick person (dietetics), although noticeable steps towards the creation of a scientifically based theory of rational nutrition have already been made.
Nutrition there is a process of both direct intake of food, that is, nutrients into the body, and their assimilation for energy production, tissue formation and maintenance of their vital functions. Food provides our body with the nutrients it needs to produce energy, form tissue and maintain vital functions. Food consists of molecules of proteins, fats, carbohydrates, vitamins, mineral salts and water.
The energy value of food is measured in calories. When broken down during the digestion process, one gram of protein releases 4.1 kcal, one gram of fat - 9.3 kcal and one gram of carbohydrates - 3.7 kcal. Daily requirement children 4-6 years old are 2000 kcal per day, 7-10 years old - 2300 kcal, young people 20-25 years old engaged in mental work or average physical labor - 2800 kcal.
During the digestion process, proteins, fats and carbohydrates are broken down into their constituent units - monomers, which are absorbed into the blood and lymph, and from there are spent on various needs of the body.
Eating a variety of foods, most people make up their diet by chance, not knowing the rules of rational nutrition. Some people overeat, others are undernourished, others neglect the quality of food, and others eat food randomly, “on the go.”
Proper balanced nutrition implies the timely consumption by a person of not only well-prepared tasty food, but also containing the optimal ratio of necessary for his life. nutrients(proteins, fats, carbohydrates, minerals, vitamins, good-quality water). The deficiency of each nutrient in the human body affects the state of his health.
It is necessary that in the diet of the adult working population there is a ratio of basic nutrients of 1: 3: 5 (proteins, fats, carbohydrates) of the total energy value of the daily diet. Most food products are complex compounds of organic and inorganic substances, water, and only certain products have a homogeneous composition, for example, sugar is almost pure carbohydrate (sucrose).
The human body consists of proteins (19.6%), fats (14.7 carbohydrates (1%), minerals (4.9%), water (58.8-67%).
The role of proteins in the body
Plastic, since they are the main building material of cells, tissues, interstitial substance and cell membranes;
Catalytic, due to the fact that proteins are the main component of almost all enzymes - intracellular and digestive;
Hormonal - a significant part of the hormones are proteins in nature: insulin, pituitary hormones, etc.;
Immune, which determines the individual specificity of each individual;
Transport, since proteins are involved in the blood transport of gases (O2 and CO2), carbohydrates, fats, some vitamins, etc. In addition, they ensure the transfer of mineral salts through cell membranes and intracellular structures.
Food proteins include 20 amino acids, of which 8 are essential, that is, they are not synthesized in the human body (unlike the other 12 amino acids). True, in the full sense of the word there are no essential amino acids. Even in the studies of I.M. Sechenov showed that the nitrogen content in human arterial blood is higher than in venous blood, which gave him grounds to assert that the body can absorb nitrogen from the air. There is an assumption that, under certain conditions, the microflora of the large intestine can synthesize essential amino acids. Somewhat later, the existence of two ways of converting nitrogen gas into proteins of the human body was proven: the first - with the help of bacteria in the upper respiratory tract and in the large intestine, and the second - through the assimilation of air nitrogen both by living matter and by the cells of a living organism, in particular, by enzyme elements blood and hemoglobin, which in its structure is very similar to chlorophyll.
The optimal ratio of nonessential and essential acids for this person depends on his lifestyle (in particular, on the level of his motor activity) and age. Yes, for children preschool age the share of essential acids, due to the predominance of anabolic processes in them, should reach 40%, and in older people, in whom catabolic processes are becoming increasingly important, - 30%.
Proteins that would contain essential and essential acids in optimal ratio, so-called ideal proteins, do not exist in nature (the exception is the proteins of human milk, but only for infants). Proteins of animal origin are considered complete, since the ratio of both groups of amino acids in them is the same, and sometimes even more (in the direction of essential ones) than in an ideal protein. The overwhelming majority of plant proteins are incomplete, since they contain much less essential acids than in an ideal protein. However, their presence in the diet is mandatory.
IN Everyday life People most often use mixtures of food proteins, both animal and plant origin, in their diet. The biological value of such a mixed protein diet is about 70% of the value of an ideal protein. If we proceed from the average protein consumption standards for an adult (1 - 1.5 g/kg body weight), then it becomes clear that the more deficient the proteins consumed are, the greater the volume they should be consumed. However, you should know that the degree of absorption of proteins by the body depends not only on their usefulness, but also on the overall composition of the food and on the presence of vitamin C in it - for each gram of incoming protein, about 1 mg of the vitamin is required; if this requirement is not met, then the remaining part of the protein due to vitamin deficiency rots in the large intestine, which leads to digestive and metabolic disorders.
The set of amino acids in animal proteins is closer to the needs of the human body than in plant proteins. Apparently, at a certain stage of evolution, it was the consumption of animal proteins that played a certain role in the fact that man became human. However, at that time he consumed raw meat from hunted animals. Since then, the situation has changed noticeably, and people stopped eating raw animal food a long time ago (and now it is unsafe due to the possibility of pathogens entering the animal body). During the thermal processing of food, already at 46-48 ° C, folding (coagulation) of proteins occurs when the bonds between them and other nutrients (carbohydrates, minerals, vitamins, etc.) are broken. Protein that has lost its structure is digested much worse than protein that has not been subjected to heat treatment. In addition, at 54°C, the activity of enzymes contained in the proteins themselves disappears almost completely - in this case, the efficiency of digestion of these proteins in the digestive tract is greatly reduced due to the exclusion of autolysis in it. The state of animal proteins consumed by modern humans is affected by whole line unfavorable factors. In particular, consuming meat not only from infected animals, but also from overworked, exhausted or weakened animals is dangerous. When storing meat under the influence of its own enzymes, autolytic processes occur in it, leading to the accumulation of harmful, slag substances that resemble strychnine in their action. In addition, urea, uric acid, salts of phosphoric and sulfuric acids appear here, which in themselves have a noticeable effect on metabolism. When an animal is slaughtered, as a result of the stress it experiences, many hormones are released into the blood, which fill every cell of active tissue and, above all, muscles, which are particularly active during stress. It has been noted that most people who abuse meat foods are quick-tempered and aggressive, more susceptible to cancer and cardiovascular diseases, and less tolerant of physical and nervous stress than those who prefer plant-based foods. Excessive meat consumption is accompanied by acidification of the body, and this, in turn, leads to a decrease in the activity of nitrogen-fixing bacteria in the respiratory tract with a decrease in the intensity of amino acid synthesis. Based on the above, it can be assumed that existing standards Protein consumption for humans, especially of animal origin, is clearly overestimated.
It should also be taken into account that to remove the breakdown products of animal proteins from the body, 42 g of water per 1 g of protein is required, while the final breakdown product of carbohydrates and fats is carbon dioxide and water; Consequently, due to excess water consumption, the load on the kidneys and heart increases markedly.
Proteins consist of four elements - carbon, hydrogen, oxygen and nitrogen, which, when combined, form protein monomers - amino acids.
Proteins perform the role of enzymes in the body, catalysts of physiological processes, transport various substances (red blood cell proteins are involved in the transfer of oxygen into tissues and carbon dioxide from them), maintain osmotic pressure of the blood, carry out protective functions of the body (blood clotting, immunity), perform hormonal functions , since most of the body’s hormones are protein in nature. The most important function of proteins is plastic (they participate in the construction of cells and tissues).
Complete proteins are found in foods of animal origin - beef, veal, lamb, pork, poultry, fish, milk, eggs and cheese. Plant foods are poor in complete proteins. Protein starvation is especially dangerous for a growing child's body.
In Russia, the protein requirement of an adult is considered to be 1.2 g/kg body weight. Excess proteins lead to overstrain of the digestive tract, the formation of rotting products in it and incomplete breakdown of proteins, causing intoxication of the body and a shift in the acid-base balance (ABC) of the blood to the acidic side, all this increases the load on the kidneys, which can lead to their functional depletion.
With qualitative and quantitative protein starvation, the vital processes of the body are disrupted: body weight decreases, growth slows down in children, and bone formation worsens. Signs of protein starvation are dryness and flaking of the skin due to atrophy of the sebaceous glands.
With protein deficiency, the activity of the central nervous system is disrupted, accompanied by a decrease in memory; the functions of the adrenal glands, thyroid and sex glands weaken; the secretory activity of the stomach and intestines is inhibited; serious disturbances in hematopoiesis occur; resistance to infectious diseases decreases.
With an excessive intake of proteins from food, especially from meat products, the secretory function of the stomach first increases, then is inhibited due to the accumulation of uric acid salts (urate) in the body, which are deposited in the joint capsules, cartilage and other tissues, which leads to diseases of the joints and urolithiasis.
Proteins perform numerous functions in the human body.
One of the main functions of proteins is plastic: they are part of the nucleus of protoplasm, cell membranes of all tissues and organs; participate in the processes of production of living matter; perform a supporting function, as they are part of bone and cartilage tissue.
Proteins are catalysts, since all enzymes are protein in nature. They support the protective functions of the body, since when toxins enter the body, they form compounds with them, which are then removed from the body. Proteins prevent large blood losses, since the blood clotting process occurs with the participation of plasma proteins.
Food proteins influence the processes of excitation and inhibition in the cerebral cortex (retulatory function of proteins). The protein hemoglobin performs a transport function, as it ensures the transfer of nutrients and oxygen. Proteins are a source of energy: the oxidation of 1 g of protein releases energy equal to 4.0 kcal in the human body.
One of the most important functions of proteins is the transmission of hereditary properties of the body. The leading role here is given to nucleic acids, ribonucleic acid (RNA) and deoxyribonucleic acid (DNA).
The protein that makes up the visual purple of the retina ensures the perception of light; the protein lysozyme dissolves some types of microbes; The interferon protein prevents the virus from multiplying in the body.
According to the Institute of Nutrition of the Academy of Medical Sciences, for people whose work is not associated with intense physical labor, the protein norm should be approximately 1 g per 1 kg of body weight. But for people engaged in physical labor and athletes, this standard increases.
The role of fats in the body
Fats are a richer source of energy than carbohydrates. One gram of fat contains 2 times more calories than one gram of carbohydrates. Fats are the main substance with which the body stores energy in fat cells. If this process is very intense, then the person becomes obese. However, fat reserves protect the body from cold, and from them fat-soluble vitamins are formed - A, D, E, K. Due to the fact that the movement of fats through the stomach occurs slowly, a person who has eaten something fatty does not experience hunger for a long time. Fats contain cholesterol, involved in the formation of cell membranes, nerve cell membranes, sex hormones and bile. Cholesterol can be produced in the body, and also enter it with food of animal origin (meat, fish, milk, eggs). Both a lack and an excess of cholesterol in the blood are harmful to the body. However, cholesterol accumulates in the body through overeating, sedentary lifestyle, and smoking, making it a major risk factor for coronary heart disease.
Most reliable way reduce total cholesterol - follow a diet and increase physical activity. It is recommended to reduce your overall intake of animal fats and control your own weight.
Fats are made up of carbon, hydrogen and oxygen atoms. During digestion, fats are broken down into monomers - glycerol and fatty acids. Daily requirement for an adult healthy person in fats is equal to 1-1.5 g/kg body weight, of which 1/3 should be represented by fats of vegetable origin. Refining vegetable oils reduces their nutritional value. Refining strips vegetable oils of some essential fatty acids, reducing their nutritional value. Linoleic, linolenic and arachidonic fatty acids are essential nutritional factors.
Fats - these are triglycerides. They contain saturated fatty acids (palmitic, stearic) and unsaturated fatty acids (oleic, linolenic, arachidonic). The chemical composition of soybean triglycerides, that is, the content of certain fatty acids in them determines their physicochemical properties. Energy valuable! 1 g of fat is 9 kcal. The melting temperature of fats is of great importance. The predominance of saturated fatty acids in fat increases the melting point, but reduces the digestibility of fats by the human body, while the predominance of unsaturated fatty acids significantly reduces it, but increases the digestibility of fats by the human body.
Fat in the human body is contained in two forms: structural (part of the protoplasm of the cells themselves) and reserve (which is deposited in tissues). Deposits of reserve fat are observed under the skin in the intestines and kidneys. Reserve fat stored in the body is a source of renewed intracellular structural fat, which is why it itself is required; constant update.
Fats in the human body are not only a source of energy, but also play an important plastic role, being a structural part of cells. Fats dissolve vitamins and serve as a source of biologically active substances, participate in the construction of body tissues, and enter the composition of cell protoplasm. The daily rate of fat consumption for the working population is 60-154 g, depending on age, gender, nature of work and climate.
In the human body, fats are absorbed in the form of fatty acids, which are divided into saturated and unsaturated. Fat, characteristic of the human body, is formed from glycerol and fatty acids, which enter the lymph and blood from the intestines. For the synthesis of this fat, dietary fats are needed; 60 types of them are currently known.
Saturated fatty acids (stearic, palmitonic, caproic, butyric, etc.) are easily synthesized in the human body. Their biological properties are low, since they negatively affect liver function and fat metabolism; atherosclerosis develops due to increased cholesterol in the blood. Animal fats (lamb, beef) are rich in such fatty acids; vegetable oils (coconut). They have heat melting (40-50 °C) and low digestibility (86%).
Unsaturated fatty acids are oleic, linoleic, linolenic, arachidonic. According to their biological properties, they are vital important substances, they are called vitamins. They increase plasticity and reduce the permeability of blood vessels, prevent the formation of blood clots, and take part in fat and cholesterol metabolism. Contained in pork fat, sunflower oil, corn oil, and fish oil. These fats have a low melting point and high digestibility (98%). The biological value of fat increases due to its content of fat-soluble vitamins A and D (fish oil, butter), vitamin E (vegetable oils) and fat-like substances - phosphatides, sterols (high molecular weight cyclic alcohols). Animal fats contain sterols in the form of cholesterol, which is involved in the formation of adrenal hormones and vitamin D. In the human body, 2.5 g of cholesterol is formed per day, 0.5 g comes from food. Excessive consumption of foods rich in fats and carbohydrates leads to excess cholesterol, which, in turn, contributes to the development of atherosclerosis. The composition of fats includes vitamins A, D, E (tocopherol) and pigments that have biological activity. 30% of a person's daily caloric intake should come from fats. The ratio of animal and vegetable fat in the diet should be as follows: 70% animal fat and 30% vegetable fat. In old age it should be increased specific gravity vegetable fat, limit consumption of foods high in cholesterol.
Phosphatides are the most biologically active substances accompanying fats (lecithin, cephalin, etc.). They affect the secretion of hormones, the process of blood clotting, the permeability of cell membranes, and metabolism. Phosphatides are found in meat, liver, edible fats, egg yolks, sour cream, sunflower, cottonseed and soybean oils.
When fats are excluded from food or when there is a lack of them, animals slow down, life expectancy is reduced, water is retained in the body, kidney function is impaired, which becomes permeable, and dermatitis develops. A deficiency of phosphatides leads to the deposition of excess fat in the liver, thereby impairing its essential functions.
Fats give food a special taste, so salads are prepared with fatty ingredients, vegetables are stewed in May; Moderation of fat consumption is achieved by controlling the total amount of fat in the diet. The rational composition of the fat part of the diet is achieved by skillfully selecting dishes that use both animal and vegetable fats. You can use mixed products such as margarine, consisting of animal fats and vegetable oil. Dietary margarines are useful for the prevention of atherosclerosis
The role of carbohydrates in the body
Monosaccharides (glucose, fructose and galactose) and disaccharides (lactose, maltose and sucrose) have a sweet taste.
Complex carbohydrates consist of three or more monomers and form long; molecular chains. Polysaccharides do not have a sweet taste. These include starch, glycogen, cellulose and pectin.
The concentration of glucose in the blood is maintained at a constant level - about 0.1%. Excess glucose is stored as glycogen in the liver and fat in the subcutaneous tissue. If carbohydrates are not supplied with food, then after 12-18 hours the processes of fat oxidation sharply intensify and the person begins to lose weight.
There is a lot of cellulose and pectin in fruits, vegetables and in the outer coverings of cereal seeds. Both of these substances are part of dietary fiber, which is involved in moving food through the digestive tract, facilitating the disposal of intestinal waste. Thus, they reduce the likelihood of constipation, colon cancer and other diseases.
To prevent colon cancer, it is recommended to consume 20 to 30 g of plant fiber daily, including more wholemeal bread, cereals, fruits, vegetables, dry beans and peas in your diet.
The optimal carbohydrate intake is 6-8 g/kg body weight, i.e. 50-60% of the daily energy value of the diet. Food sources of carbohydrates are flour, cereals, bread, pasta and bakery products, fruits, vegetables, sugar, honey, sweets, jam, curd cheeses, ice cream, compotes, jelly, fruit juices and water.
Predominant consumption of easily digestible carbohydrates leads to obesity and can provoke diabetes. In a person's carbohydrate diet, sugar should make up only 10-20% of the total carbohydrates consumed. Refined sugar is a carrier of “empty” calories. It is recommended to eat yellow unrefined sugar, which contains, in addition to pure carbohydrate, more than 100 different microelements.
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Monosaccharides are simple carbohydrates, soluble in water, sweet to taste - glucose, fructose, galactose. Glucose is found in fruits and berries (grapes). It is formed in the human body when disaccharides and starch are broken down. Used by the body as a source of energy to form glycogen in the liver, nourish the brain, muscles, and maintain blood sugar levels.
Glucose from the intestines is easily absorbed into the blood, which is very important for the human body.
Fructose is three times sweeter than glucose and twice as sweet as sucrose, and is beneficial for the human body, as it allows you to consume less sugar, and this is important for diabetes and obesity. Fructose does not increase blood sugar because it is very slowly absorbed from the intestines into the blood and is quickly converted into glycogen in the liver. Fructose is found in honey, watermelons, apples, pears, and currants.
Galactose is the main part of milk sugar (lactose) with a mild sweet taste, does not increase blood sugar.
Disaccharides (sucrose, lactose, maltose) - sweet in taste, soluble in water, are broken down in the human body into two molecules of monosaccharides. Sucrose breaks down into glucose and fructose; lactose - to glucose; maltose - two molecules of glucose. Sucrose (beet sugar) is found in beets, carrots, plums, apricots, and bananas. It enters the human body in the form of sugar, of which it occupies 99.9%.
Maltose (malt sugar) is formed in the human body during the hydrolysis of starch. Not found in natural food products.
Lactose (milk sugar) has a beneficial effect on the human body, suppressing the development of putrefactive microbes. Enters the body with dairy products.
Excessive consumption of simple carbohydrates can lead to increased blood sugar, which means an adverse effect on pancreatic function, obesity, and the development of atherosclerosis.
Polysaccharides are complex carbohydrates, have an unsweetened taste, are insoluble in water: starch, fiber, glycogen.
Starch is found in bread, cereals, pasta, potatoes, etc. Under the action of enzymes, digestive juices are broken down into glucose, satisfying the body’s need for energy and causing a person to feel full.
Glycogen is found in small quantities in animal foods: liver, meat. During digestion, it is broken down into glucose. In the human body, glycogen is obtained from glucose and accumulates in the liver as reserve energy. If blood sugar decreases, glycogen is converted into glucose.
Fiber is found in all products of plant origin and is one of the indigestible carbohydrates. It forms the shells of plant cells, which are ballast substances. The digestive juice of the human body lacks the enzyme cellulose, so fiber is not digested. But thanks to it, intestinal motility is stimulated, I The body removes cholesterol. It promotes the development of beneficial bacteria, thereby improving digestion and increasing digestibility! food. Lack of fiber in diets contributes to obesity, the development of constipation, colon cancer, cholelithiasis and cardiovascular disease.
Inulin is contained in Jerusalem artichoke and chicory root (these plants are recommended for patients with diabetes). Inulin in the human body under the influence of digestive juice breaks down into fructose, which, without increasing blood sugar, very quickly turns into glycogen.
Pectin substances (carbohydrate-like) are found in fruits and vegetables, help eliminate harmful substances from the human body, and stimulate digestion. There are a lot of pectin substances in apples, plums, cranberries, and gooseberries. Pectic substances include protopectin, pectin, pectic and pectic acids. Protopectin is found in the cell membranes of fresh fruits and vegetables, providing them with rigidity; pectin is an iron-forming substance in the cell juice of fruits and vegetables.
The importance of carbohydrates in the body’s defense reactions, especially those occurring in the liver, is great. Thus, the acid combines with some toxic substances, forming non-toxic esters, which, due to their solubility in water, are removed from the body in the urine. When you consume excess amounts of carbohydrates, especially highly refined ones, some of them can turn into fat, especially if you lead a sedentary lifestyle. Highly refined carbohydrates include sugar and all types of confectionery products, especially those baked from the highest grade of wheat flour.
Food rich in carbohydrates disrupts fat metabolism, increases cholesterol synthesis and its level in the blood; reduces the synthesis of vitamins by intestinal microorganisms.
The role of vitamins in the body
The activity of vitamins largely depends on their relationship with protein components directly in natural food sources. That is why taking artificially synthesized vitamins is allowed only if it is impossible to satisfy the need for the corresponding vitamins natural products. In particular, in the latter case, an overdose of vitamins is practically excluded, since the bacteria of the large intestine destroy them in excess and remove them from the body, but they cannot do this with artificially synthesized drugs.
When food is stored for a long time, it loses vitamins. Thus, potatoes lose half of their vitamin C in 2 months of storage; scattered sunlight within 5-6 minutes destroys up to 64% of the vitamins in milk; already in the first minutes of cooking, most vitamins are almost completely destroyed. With the biochemical method of fermenting vegetables - without a large amount of table salt - partial preservation of vitamin C is achieved even for several months. The need for various vitamins depends not only on individual characteristics person, but also on his lifestyle. Vitamins are divided into water-soluble and fat-soluble.
Water-soluble vitamins(B vitamins, vitamin C, folic acid, biotin and pantothenic acid) are found in many foods. The body is not able to store water-soluble vitamins, so you need to consume them every day. The body removes any excess vitamins with urine. Water-soluble vitamins are adversely affected by heat, so they are often destroyed during heat treatment. If fresh fruits and vegetables that are cooked or soaked for too long can lose a lot of their water-soluble vitamins.
Fat-soluble vitamins(vitamins A, D, E, K) enter the body with fats. Excess of these vitamins (especially A and D) can be stored in fat cells.
The role of minerals in the body
Minerals are divided into two classes: macroelements (calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium), which are required by the body in larger quantities; microelements (iron, manganese, copper, iodine, cobalt, zinc and fluorine), required by the body in microdoses.
Sodium is the main factor in maintaining water-salt balance in body fluids (including blood), and is involved in the conduction of nerve impulses. We consume sodium primarily in the form of table salt (sodium chloride). It is enough for a person to consume 0.5-1.5 teaspoons of table salt per day. Excess salt leads to high blood pressure, which is associated with coronary heart disease, heart failure and kidney disease.
Calcium and its accompanying phosphorus must be obtained at any age. Children and pregnant women especially urgently need these elements. The level of calcium in the body can be increased by introducing dairy products, beans and peas, fish, greens, dates, raisins and grains into the diet.
Ordinary table salt, which many are accustomed to considering only as a flavoring substance, is also of great importance for the body. In fact, both in the absence of table salt in food and in its excess consumption, serious disorders can occur in the body. Scientific research has proven that if the body does not receive table salt for a long time, this causes serious painful phenomena - dizziness, fainting, cardiac dysfunction, etc. But excessive salt consumption also affects the state of the cardiovascular system and kidney function and other organs.
The body's use of minerals and their absorption through the intestinal walls depends largely on the products with which they are administered. For example, it is known that coarse rye and wheat bread, as well as some types of greens - spinach, lettuce, sorrel - have a lot of calcium, but this calcium is contained in such chemical compounds that are poorly soluble in digestive juices and poorly absorbed . The best sources of calcium are milk, lactic acid products, whey, and cheese.
Phosphorus enters the body with products of animal and plant origin and is well absorbed in the intestines, and phosphorus compounds obtained with products of animal origin, such as liver, brains, meat, cheese, eggs, are used much better and have a beneficial effect on the nervous system, especially in a period of intense mental work.
Magnesium has great importance for the body. It affects the functioning of the heart, as well as the condition of the skeletal system. Sources of magnesium salts include rye bread, cereals, and bran. If rye bread or little coarse wheat bread is consumed, i.e., mainly the highest grades of wheat bread are consumed, then, as studies conducted on people have shown, the amount of magnesium in the body decreases. With abundant consumption of these products - rye bread, cereals, but with a lack of milk and dairy products in the diet, the body loses calcium, which can cause disturbances in the condition of the skeletal system.
The importance of table salt for the body was indicated above. Along with this, it is necessary to point out the role of potassium salts, which contribute to the excretion of water through the kidneys, regulation of water content in tissues, which is especially important for heart weakness and high blood pressure, as well as for disorders of the cardiovascular system. Various vegetables, such as cabbage and potatoes, are sources of potassium salts. Sodium salts are found in products of animal origin, and are also introduced in varying quantities, depending on habit, in the form of table salt.
Based on numerous observations conducted on people, the average amount of table salt should be 15 g per day, including salt (sodium chloride) found in food products. This amount of salt completely covers the body’s need for it in a temperate climate. In hot climates, as well as on hot summer days, the amount of salt needed by the body can reach 20 g due to increased sweat production.
The importance of other minerals for the body has not yet been sufficiently studied, so the quantitative need for them has not been determined. As for iron, which is necessary for the proper delivery of oxygen to tissues, most researchers as daily norm recommends 15 mg. This amount is more than covered by normal mixed diet. Foods rich in iron include beef, egg yolk, rye and wheat bread made from wholemeal flour, liver, kidneys, etc. Copper is a necessary element for hematopoiesis, but there is still no accurate data on the quantities of wasps that could be recommended as the norm. It is known from chemical analyzes that copper is a common constituent of most foods. It has been established that the floor is necessary for the production thyroid gland a special iodine-containing substance - thyroxine - and that in the absence of iodine in food and drinking water develops serious disease- goiter It occurs in people living in areas where the soil, and therefore plants and water, are deprived of iodine. Currently, to prevent this disease, certain iodine compounds are added to ordinary table salt and the population of these areas is supplied with this salt.
The role of water in the body
A person can go without food for two weeks or longer, without water - only 5-7 days. When the amount of water in the body decreases by 1% of body weight, a person begins to feel thirsty. If water loss reaches 10%, kidney failure may occur. If the human body loses 20% of its water content, death occurs from dehydration.
Every day, depending on climatic conditions, the body loses 2-3 liters of water through breathing, sweat, urine and feces. To compensate for these losses, adults should drink about 6-8 glasses of water daily. The rest of it enters the body with various drinks and food. Many foods are rich in water, especially fruits and vegetables. Average water balance is 2.5 l.
The nutritional value of a diet is determined by how adequately the nutrients are represented in it. All food products are divided into several main groups: bread and bakery products; milk and dairy products; meat and meat products, fruits and vegetables; fats; spicy substances.
Recommendations for rational nutrition: eat a varied diet, support ideal weight, avoid fatty foods, animal fats and cholesterol, consume foods with an adequate content of starch and dietary fiber, do not indulge in sweets.
Vegetarian diets consist entirely or mostly of plant foods and limit the intake of animal protein. Vegetarian diets have a number of benefits, one of which is associated with a reduced risk of cardiovascular disease. Vegetarians have lower blood cholesterol levels and are less likely to have overweight and high blood pressure. The disadvantages of a vegetarian diet include the lack of proteins in it. If most animal proteins are complete, then among proteins of plant origin there are no complete proteins at all. Since no plant foods contain sufficient amounts of vitamin B 12, strict vegetarians may suffer from vitamin B12 deficiency; They are also threatened by a lack of vitamin D. That is why strict vegetarians should take care of taking a daily multivitamin, as well as fortifying their food with calcium.
Equally important for maintaining homeostasis is normal ratio potassium and sodium ions in food. As already noted, for the body this ratio looks like 20:1. When the ratio changes towards sodium, cellular respiration becomes more difficult, the body's defenses are weakened, and anabolic processes slow down. On the contrary, when the concentration shifts to the predominance of potassium, life processes proceed in a more rational mode and health improves. In the process of evolution, animals used for food only foods with a naturally formed K+/Na+ ratio. Even in the relatively recent past - about 200 years ago - table salt for humans was only a spice that added flavor to food. Nowadays, oddly enough, adding table salt to food is already considered a mandatory requirement.
The role of water in nutrition. Not a single living cell, not a single living organism can exist without water. Water is part of all organs and tissues human body. Blood contains about 80% water. All processes occurring in the body are associated with the presence of water and substances soluble in it. It is known that a person can exist for a long time
(a month or more) without poverty, but in the absence of water he dies after a few days. How much water does a person need per day?
A significant amount of water is contained in food products, in ready-made dishes, in addition, water is consumed in the form of drinking.
Conclusion
The variety of substances in nature has different effects on the human body, its health and vital functions. So proteins are complex organic compounds, the most important organic substances of living organisms. They are a plastic material for the construction of cells, tissues and organs of the human body. Protein contains essential amino acids; the body can reproduce, and for human life they must enter the body with food.
For example, fat in the human body is contained in two forms: structural (part of the protoplasm of the cells themselves) and reserve (which is deposited in the tissues). Fats in the human body are not only a source of energy, but also play an important plastic role, being a structural part of cells. In the human body, fats are absorbed in the form of fatty acids, which are divided into saturated and unsaturated. Fat, characteristic of the human body, is formed from glycerol and fatty acids, which enter the lymph and blood from the intestines.
If an insufficient amount of carbohydrates enters the human body, then energy is formed with significant physical activity from reserve fat and even body protein. When excess carbohydrates enter the human body, they turn into Zh1 I am the source of carbohydrates for the human body! products of plant origin, in which they are found in monosaccharides, disaccharides and polysaccharides.
Minerals, as well as other substances that make up our body, are continuously consumed by the body, and the amount of these expenses depends on a number of reasons, such as, for example, on the type of activity, working conditions, state of the body, etc. If human food is varied, it contains all the necessary minerals in sufficient quantities.
The role of water in nutrition. Not a single living cell, not a single living organism can exist without water. Water is part of all organs and tissues of the human body. Blood contains about 80% water. All processes occurring in the body are associated with the presence of water and substances soluble in it.
List of sources used
1.Bilich G.L., Nazarova L.V. Fundamentals of valeology. St. Petersburg, 1997.
2. Petlenko V.P. Human valueology: Health – love – beauty. In 2 books, 5 volumes. 2nd ed. St. Petersburg, 1998.
3. Bayer K., Sheinberg L. Healthy image life. M., 1997.
4. Brekhman I.I. Valeology is the science of health. M., 1990.
5. Dell R.A., Afanasyeva R.F., Chubarova Z.S. Clothing hygiene. M., 1991.
6. Kavrigo N.M. Valeology: a systematic approach. Izhevsk, 1998.
7. Pokrovsky A.A. Human physiology. M., 1997.
8. Popov S.V. Valueology at school and at home. St. Petersburg, 1997.
9. Electronic resource
The Russian people have a saying: “Why are you so stupid? “This is the kind of water we have.” Definitely noticed.
Our body is 70% water. It is involved in all processes occurring in the body - digestion, absorption of food, blood circulation, excretion... The liquid medium, including water, is the main means of moving nutrients throughout the body. It is vital to all construction processes and helps maintain normal temperature body and is necessary for the removal of waste products. Therefore, for a person’s quality of life and good condition, the process of replacing those volumes of water that leave the body with sweat and other secretions is of great importance. It is necessary to drink at least 1.5 liters of quality water per day.
Since water is the most important component of our food, it must be treated more strictly than any other food product, for example, use filters to tap water various modifications. The role of water especially increases when it is used to dissolve all kinds of deposits and their subsequent removal.
Very useful drinking water, which is sold in stores. This is not necessarily medicinal water - it can simply be spring water.
Water can be made activated, purified, structured, and liquid crystals with special properties can be selected in advance.
Remember: chlorination of water is extremely harmful to health. Chlorine, when combined with organic substances, forms various toxic compounds such as dioxin. In civilized countries, water has been ozonized for a long time. When using tap water, it must be left for 24 hours, then boiled, allowed to settle again and only then used. It is advisable to use spring water.
The purest water is distilled. By its purity alone, it is capable of dissolving deposits of dirt in our body.
Water infused with precious metals(gold, silver), has excellent bactericidal properties. Natural bodies of water with such water (for example, the Ganges River in India) have always been considered sacred and were widely used to heal the body. In the Bible you can read: “Go and wash in the Jordan, and your body will be healed, and you yourself will be cleansed!” (Bible, 2 Kings 5, 10.)
Melt water can be obtained from ice of natural or artificial origin. IN last years scientists have discovered new unusual healing properties melt water.
Natural melt water in its characteristics is in many ways close to that in the body. Such water has an ordered liquid crystalline structure, is more fluid, has greater surface activity, and has completely different dielectric characteristics. As a result of all this, the processes of crystallization, dissolution, adsorption, and energy transfer are accelerated in melt water, that is, processes that occur in a living cell. Thus, melt water is much more favorable than ordinary water.
If you use melt water, then after about 5–7 months (this is the time when all water in the body is replaced with structured water), your health will improve significantly. general state health, increased efficiency, reduced sleep time.
Melt water is especially useful in old age. As you know, in old age the body becomes dehydrated, and melt water helps the body fight this phenomenon.
It also quenches thirst best and relieves fatigue.
Magnetized water is obtained by passing it through a magnetotron (magnet). From this, water acquires a certain internal structure and charge. All together this stimulates life processes in the body of animals and plants. For example, trees bear fruit much better when watered with magnetized water. It is especially recommended to use it in cases where the body requires increased amount energy: during fasting, heavy training, illness, tonic baths.
Protium water is prepared in the same way as melt water, but there are significant differences. Due to the fact that water is heterogeneous in its structure, that is, it contains several isomers, it is advisable to get rid of unfavorable ones and select those on which our body “works” best.
The selection method is based on the fact that heavy water isomers freeze first at a temperature of 3.8 °C, and the most favorable ones for the body freeze at -1 °C. Therefore, the first ice formed when water freezes contains mainly heavy isomers (deuterium) and must be thrown away. With further freezing, the water, turning into ice, displaces all the dirt dissolved in it into the unfrozen part. Light isomers are also collected there and freeze at higher temperatures. low temperatures. Naturally, neither the light isomers of water nor the dirt squeezed into it are needed by the body. They need to be thrown away.
Thus, the process of obtaining protium water at home looks like this: put spring water(boiled and settled tap water) into the refrigerator. The first ice formed is heavy water. Remove the pan and pour the water into another, which is put back into the refrigerator. Throw away the remaining ice. Now you need to wait until the water freezes to V2-2A volume. As soon as this happens, remove the pan and drain the unfrozen water - this is light water with impurities. The remaining ice is protium water, purified by 80%, with selected isomers that are most favorable for the occurrence of biological processes in the body. It must be melted and used for drinking and cooking.
“White spring” water (94–96 °C) is obtained when, when water is boiled, bubbles emerge in a stormy chain, but the water as a whole does not boil. At this point, it is quickly cooled by placing the pan in running water. As a result of this, an interesting process of “freezing” the internal structure and energy in the water occurs.
When water passes to the boiling point (transition from one phase state, liquid, to another - gaseous), the slow (laminar) flow of the liquid is replaced by a fast (turbulent) one. During this change, the internal structure of water changes. During sudden cooling, this high-energy structure is “frozen”, retaining all its healing properties.
To make decoctions and infusions of herbs more effective, you must do the following: first pour protium water over the herb and leave to infuse overnight. In the morning, you need to pour as much as is used at a time (along with the herb), quickly bring to a boil, cool and use. If you do this constantly, the effect will be undeniable.
Squirrels
This is the main, most valuable and irreplaceable component of nutrition, which plays a huge role in the process of human development and life. Proteins are the basis of structural elements and tissues, support metabolism and energy, participate in the processes of growth and reproduction, provide mechanisms of movement, the development of immune reactions necessary for the functioning of all organs and systems of the body. 20% of body weight is protein. Within 5–6 months, the human body’s own proteins are completely replaced.
Protein reserves are insignificant. The only source of their formation in the body are amino acids from food proteins. Therefore, proteins are considered an absolutely indispensable component of nutrition for a person of any age.
It is important not only the intake of proteins into the body in the required quantity, but also their qualitative composition. Since the body uses only amino acids formed as a result of the breakdown of food proteins, the nutritional value and quality of the latter are determined by the composition and balance of amino acids. Dietary proteins must provide the body with 20 amino acids, including 8 essential amino acids (tryptophan, leucine, valine, threonine, lysine, methionine, isoleucine, phenyl-alanine) for adults and 2 more essential amino acids for children (histidine and arginine).
To maintain normal metabolism, it is necessary to supply all amino acids not only in sufficient quantities, but also in optimal proportions. Even the temporary absence of one essential amino acid may adversely affect protein synthesis. In fact, a decrease in the amount of any essential amino acid or its absence proportionally reduces the effectiveness of all others. In certain diseases, the human body is not able to synthesize some other essential amino acids.
Carbohydrates
Carbohydrates are also an essential component of nutrition. They enter the body with plant foods. In some cases, carbohydrates can be formed from proteins and fats, so they are not considered an essential component of nutrition. They are the main source of energy in the body - approximately 60% of energy comes from carbohydrates. Their reserves are insignificant and are provided in the form of glycogen in the muscles and liver.
Carbohydrates glucose and fructose are important for metabolism, they nourish all cells of the body, maintain the necessary level of sugar in the blood, and are converted into glycogen. The latter element has milder physiological properties than glucose (it is absorbed more slowly and does not cause hyperglycemia). Fructose is better absorbed and has less sweetness, which allows you to achieve the required level of sweetness with a lower sugar content.
The minimum amount of carbohydrates that an adult should consume should not be less than 50 g. With a smaller intake, a metabolic disorder occurs, associated with the formation of glucose from muscle proteins and the accumulation of oxidation products of internal fats.
Attention! Excess carbohydrates lead to undesirable consequences and, first of all, to obesity.
Excess sugar intake (sucrose, glucose) may contribute to the development diabetes mellitus. Diets that are low in protein but high in carbohydrates can cause a state of negative nitrogen balance. At the same time, to maintain nitrogen balance, adding 50–60 g of carbohydrates to the daily diet significantly reduces protein requirements.
The most important principle of nutrition for people prone to diabetes is to limit the diet of foods and dishes rich in easily digestible carbohydrates: sugar, honey, jam, chocolate, cakes, cookies, marmalade, as well as semolina and rice cereals. The diet of diabetic patients should contain mainly complex carbohydrates: bread, cereals, vegetables, fruits, berries. Based on carbohydrate content, berries, vegetables and fruits are divided into three groups.
The first group consists of fruits, 100 g of which contain less than 5 g of carbohydrates: cucumbers, tomatoes, white and cauliflower cabbage, zucchini, eggplant, lettuce, sorrel, spinach, rhubarb, radishes, mushrooms, pumpkin, dill, cranberries, lemons, sea buckthorn, apples and plums of sour varieties. These products can be consumed up to 600–800 g per day.
Vegetables, fruits and berries of the second group contain from 5 to 10 g of carbohydrates per 100 g. These are carrots, beets, onions, rutabaga, celery, sweet peppers, beans, tangerines, oranges, pears, grapefruit, apricots, cherry plums, watermelons, melons, dogwoods, lingonberries, strawberries, raspberries, currants, gooseberries, blueberries, quinces, sweet varieties apples and plums. They are recommended to consume up to 200 g per day.
The third group, containing more than 10 g of carbohydrates per 100 g of product, includes: potatoes, green peas, pineapples, bananas, pomegranates, cherries, figs, dates, persimmons, sweet cherries, chokeberries, grapes, dried fruits (raisins, figs, prunes , dried apricots). The use of these products is not recommended due to the rapid increase in blood glucose levels when they are absorbed. Potatoes are allowed in the amount of 200–300 g per day, with an accurate account of the total amount of carbohydrates.
Fats
In the human body, fats perform two main functions: energy reserve and structural. Reserve fats accumulate in fat depots and, as needed, are used as an effective source of energy (the caloric content of fats is twice as high as the caloric content of proteins and carbohydrates). The second function of fats is their participation in the construction of cellular structures and membranes.
Animal foods contain mainly glycerol and saturated fatty acids, while plant foods contain unsaturated fatty acids. Particularly important is the presence of unsaturated fatty acids (oleic, linoleic, linolenic, arachidonic), which normalize fat metabolism, reduce blood cholesterol and prevent the development of atherosclerosis. In particular, it is the deficiency of linolenic acid that is one of the factors in the development of heart arrhythmia. Excessive fat consumption leads to obesity, it contributes to the occurrence of diseases such as diabetes, hypertension and atherosclerosis, varicose veins veins, etc. To maintain normal functioning of the body, a minimum intake of fat (unsaturated fatty acids) is required in an amount of at least 3 g per day. You can read more about this component of the diet in the chapter on “good” and “bad” fats.
Cellulose
Fiber is that part of plant food that is not digested in the body, but is so necessary for normal nutrition. It is the most common polysaccharide in nature, consisting of numerous glucose residues.
Fiber improves the motor function of the gastrointestinal tract, the secretion of bile, normalizes the activity of beneficial intestinal microflora, helps eliminate congestion in the intestines, weakens the effect of carcinogens and other toxic substances contained in food, and helps eliminate “bad cholesterol” from the body. It is fiber that creates a feeling of fullness from eating. A lot of fiber is found in bran, buckwheat, fresh vegetables and fruits. However, excessive consumption of fiber is undesirable - it can irritate the digestive tract, causing diarrhea and unpleasant bloating, removes minerals and some B vitamins, and reduces the absorption of other nutrients.
Vitamins
This term refers to a group of essential nutrients that are characterized by high biological activity and are of exceptional importance for human life.
All vitamins have common properties:
They are not formed in the human body or are formed in insufficient quantities, that is, they are considered essential substances. They mainly enter the body with food. Some vitamins (A, D) come in the form of provitamins, which are converted into active forms through biochemical reactions. Thus, carotene contained in vegetables is the starting material for the formation of vitamin A in the liver, and vitamin D is formed in the skin from provitamin under the influence of sunlight;
Active in very small quantities. The daily requirement for individual vitamins is expressed in milligrams or their thousandths - micrograms;
They are distinguished by high physiological activity, take an active part in metabolism, have a diverse regulatory effect on the vital functions of the body, etc.;
They do not form reserves in the human body. Only vitamins A and D can accumulate in small quantities in the liver;
With a lack of vitamins, specific painful conditions arise: hypovitaminosis and vitamin deficiency;
They have a pronounced nonspecific effect. They have a significant impact on the functions of various organs and systems, increase working capacity, strengthen the body’s resistance to various harmful factors(infections, intoxications, radiant energy, etc.). The nonspecific action of vitamins allows them to be used for therapeutic and preventive purposes.
Below are basic information about the most important vitamins and their properties.
Vitamin C (ascorbic acid) Performs many important functions in the body.
Redox processes in tissues cannot occur without its participation. Under the influence of vitamin C, the elasticity and strength of blood vessels increase. Together with vitamin A, it protects the body from infections, blocks toxic substances in blood. Vitamin C can interrupt colds even in the early stages of the disease, to prevent the transition of cough and runny nose to a protracted or chronic form. To do this, you need to take 50 mg of the vitamin every 40 minutes during the day.
Vitamin C can improve the absorption of iron in the intestines, which is especially important for replenishing the loss of this trace element in the blood in women during menstruation, in people with diseases of the intestines, stomach and other digestive organs.
Vitamin C, when sufficiently supplied to the body, prevents the rapid development of atherosclerosis, enhancing the biochemical transformations of cholesterol. Vitamin C has an equally noticeable effect on the healing processes of body tissues damaged as a result of injury or disease. With its deficiency, scarring of postoperative wounds and bone fusion slow down, and all types of anti-inflammatory treatment are ineffective. Vitamin C is also necessary to strengthen teeth and gums.
Even in normal health different people Vitamin C levels vary significantly on different days. Presence of bacteria in the body infectious diseases, inflammatory, tumor and many other processes reduce the amount of vitamin C; about 25 mg is lost when smoking one cigarette.
How more people consumes proteins, the more ascorbic acid it requires. It should be borne in mind that the body does not accumulate vitamin C, so you need to take it regularly. However, you should be wary of an overdose of the vitamin. Although ascorbic acid is non-toxic and its excess is excreted from the body, consuming it in too large quantities can cause an allergic reaction.
Severe forms of vitamin C deficiency are accompanied by a sharp increase in the permeability of the vascular walls, leading to disruption of the blood coagulation system and multiple hemorrhages. This disorder occurs due to a decrease in the synthesis of collagen, a protein that plays an important role in the construction connective tissue, which serves as the basis of the vessels. With hypovitaminosis C, there is a decrease in performance, fatigue, weakness, irritability, a tendency to bleeding gums, Iron-deficiency anemia.
The most important cause of hypovitaminosis C is poor nutrition. It is known that the sources of this vitamin are mainly vegetables and fruits, and due to the extreme instability of ascorbic acid cooking products leads to significant losses. Exclusion of fresh vegetables and fruits from the diet, a sharp decrease in the vitamin content in fruits and vegetables if they are improperly and long-term storage, irrational culinary processing (long-term cooking in water, in open containers, non-compliance with the optimal cooking time, etc.) cause hypovitaminosis C, which is widespread in the winter-spring period.
The most important measures to prevent vitamin deficiency and hypovitaminosis C are as follows:
Consistently consume enough fresh vegetables and fruits. Widespread use of pickled and soaked fruits and vegetables (cabbage, apples, etc.), juices, compotes, jams, preserves;
Timely and effective treatment gastrointestinal diseases, ensuring all measures to prevent diseases of the digestive organs;
Increased consumption in food and in the form of drug treatment(on the recommendation of the attending physician) drugs containing ascorbic acid, and products with high concentrations of vitamin C for bacterial and viral infections, inflammatory, tumor and other diseases, during pregnancy and high physical activity of a professional, sports and other nature.
Vitamin A (retinol) has a multifaceted effect on the human body. It is necessary for the growth, development and renewal (regeneration) of tissues, for reproduction processes, maintaining the activity of the human immune defense, protecting against damage to the skin and mucous membranes, and ensuring the activity of dark adaptation of human vision. The functional state of the body, including the protective ability of its integumentary tissues—skin and mucous membranes—to a certain extent depends on vitamin A. Therefore, this vitamin is often called the “first line of defense against disease.”
Vitamin A deficiency leads to severe disturbances in the functioning of many organs and systems of the body, which are based on widespread damage to the surface layers (epithelium) of the skin and mucous membranes, characterized by erosive and ulcerative destructive processes, changes in tissue structure and other negative phenomena. Lesions are especially characteristic skin(dryness, keratinization, predisposition to pustular processes, furunculosis, etc.), respiratory tract (tendency to runny nose, inflammatory processes in the larynx and trachea, bronchitis, pneumonia), gastrointestinal tract (indigestion, impaired gastric secretion, tendency to gastritis, colitis), urinary tract(tendency to pyelonephritis, cystitis, urethritis). The organs of vision are also significantly affected. In this case, the loss of the ability to see at dusk (hemeralopia), the phenomena of conjunctivitis and dry cornea (xerophthalmia) in mild forms of vitamin A deficiency in severe cases are replaced by ulcerative melting of the cornea of the eye, its rupture (perforation) and blindness. Violation of the protective properties of the skin and mucous membranes, decreased immunity due to vitamin A deficiency lead to a sharp decrease in resistance to infections.
Vitamin (thiamine) participates in the metabolism of many substances in the body, but primarily carbohydrates. Since carbohydrates make the main contribution to providing the human body with energy, this vitamin is also important for the processes energy metabolism. Vitamin B1 is necessary for the biosynthesis of the most important local conductor of nerve impulses - acetylcholine, without a sufficient amount of which normal nervous regulation of organs and systems is impossible.
Insufficiency of vitamin B1 in the body leads to impaired oxidation of carbohydrates and accumulation of under-oxidized products in the blood and urine. These disorders underlie the occurrence of a number of pathological symptoms in the nervous system ( headache, irritability, weakening of memory, peripheral polyneuritis - inflammation of the nerves, paresis - weakening of motor functions, in severe cases - paralysis), the cardiovascular system (tachycardia - rapid heartbeat, heart pain, weakening of cardiac activity, shortness of breath, swelling) and digestive organs (significant decrease in appetite and intestinal tone, constipation, abdominal pain, nausea). The severity of these symptoms depends on the degree of vitamin B1 deficiency in the body.
One of the most important causes of vitamin B1 deficiency is one-sided nutrition with finely ground grain processing products. An excess of carbohydrates in the diet can also cause a relative deficiency of the vitamin, since the latter is directly involved in the metabolism of carbohydrates. Vitamin Bi deficiency is observed in patients suffering from chronic alcoholism due to the body's increased need for this vitamin when consuming alcohol. In practice, the most important reason for the development of vitamin deficiency in residents of Russia and neighboring countries is impaired absorption of vitamins, including vitamin Bi, in the intestines when chronic diseases(chronic enteritis, enterocolitis, etc.). These diseases occur with progressive atrophy of the mucous membrane and a decrease in the absorption function of the intestine.
Vitamin B2 (riboflavin)– one of the key vitamins. By participating in the processes of oxidation and energy metabolism, it ensures the effectiveness of the most important physiological process– regeneration (renewal) of tissue structures of the body in the process of life and restoration of those structures that are lost as a result of the pathological process.
Professor Sherman (USA) considers vitamin B2 to be essential for increasing life expectancy. “Inadequate levels of riboflavin in the body are quite common,” he says. “The results of this take quite a long time to appear, and in the end life expectancy is reduced.” Along with this, vitamin B2 is involved in the synthesis of the visual pigment - purple, which protects the retina from excessive exposure ultraviolet radiation. Some doctors also call riboflavin a “skin” vitamin for its important role in nutrition, energy supply, and antimicrobial protection of the skin. It is needed to keep the skin smooth, soft, elastic and healthy.
Hypo- and vitamin B2 deficiency are characterized by damage to the mucous membrane of the lips with vertical cracks and peeling (desquamation) of the surface layer of tissue - the epithelium. An inflammatory process of the mucous membrane of the oral cavity, tongue, and vocal cords is often observed. Most patients experience peeling of the skin around the mouth, on the wings of the nose, nasolabial folds, as well as changes in the organs of vision.
The main causes of hypo- and vitamin B2 deficiency are, first of all, a significant reduction in the consumption of milk and dairy products; chronic diseases of the gastrointestinal tract, accompanied by impaired absorption processes in the intestine, taking medications that are riboflavin antagonists (some contraceptives).
It often happens that a person consumes a lot of foods containing riboflavin, but nevertheless experiences a deficiency. This happens by various reasons. In particular, the vitamin is very sensitive to light: if milk is stored in a glass container in the light, it loses a significant amount of riboflavin. Sometimes a deficiency of vitamin B2 occurs because the body does not absorb it. This is often observed, for example, in patients suffering from chronic gastritis with low acidity of gastric juice, as well as with chronic diseases of the pancreas.
Riboflavin deficiency, in turn, in addition to the phenomena noted above, causes disorders of the nervous system, disruption of the digestive organs and generally reduces the body's resistance to disease.
Nicotinic acid (vitamin PP – antipellagric) participates in many oxidative biochemical reactions in body tissues, which ensures the normal intensity of energy metabolism. With a deficiency of nicotinic acid, pellagra develops, a serious disease associated with damage to the central nervous system, gastrointestinal tract and skin. On the part of the central nervous system, irritability, impaired sensitivity of the skin, decreased motor activity (adynamia), loss of stability when walking (ataxia), psychosis and mental depression are noted. Glossitis (inflammation of the tongue) also occurs, the secretion of gastric juice is disrupted, and persistent diarrhea develops. Skin lesions are characterized by symmetrical inflammation (dermatitis) of the face and exposed parts of the body.
The most important food sources of vitamin PP are cereals, wholemeal bread, legumes, internal organs of animals (liver, kidneys, heart), meat, fish, and some vegetables. The content of nicotinic acid in yeast and dried mushrooms is very high. Canning, freezing and drying have little effect on the content of nicotinic acid in products. Heat treatment, especially excessively long cooking and re-frying, lead to a decrease in the concentration of the vitamin in dishes by 15–20% or more compared to its content in raw foods.
Vitamin B6 (pyridoxine) is very important for the body due to its active participation in many enzymatic reactions that occur especially during protein and fat metabolism. Pyridoxine is also necessary for muscles, as, together with calcium, it contributes to their normal functioning and effective relaxation.
Vitamin B6 deficiency is accompanied by severe disorders of the central nervous system (irritability, drowsiness, inflammation of peripheral nerves - polyneuritis). This is due to the fact that when there is a deficiency of pyridoxine in the body, its effect on the activity of inhibitory processes in the structures of the brain is weakened. There are lesions of the skin and mucous membranes (viral-microbial inflammation of the skin, oral mucosa, red border of the lips, tongue; conjunctivitis). In some cases, especially in children, vitamin B6 deficiency leads to the development of anemia.
Vitamin B6 is quite widespread in foods. Liver, meat, some red fish (chum salmon, salmon, etc.), beans, buckwheat, millet, wheat and wallpaper flour, yeast, and potatoes are high in vitamin B6. Loss of vitamin B b during heat treatment they are 20–35%; when freezing and storing products in a frozen state, they are insignificant.
Vitamin B12 (cyanocobalamin) And folic acid participate in hematopoiesis, regulate carbohydrate and fat metabolism in the body. These two B vitamins ensure a high rate of development, maturation and functional activity of bone marrow cells. Therefore, hypo- and avitaminosis and folic acid characterized by impaired hematopoiesis, damage to the nervous system and digestive organs. Irritability, fatigue, damage to the spinal cord with the development of disorders of skin sensitivity, paralysis and dysfunction of the pelvic organs (urinary system, intestines) are noted.
Sources of vitamin and folic acid are products of animal origin (liver, kidneys, meat, some types of fish, milk, cottage cheese, cheese, eggs). These vitamins are practically absent in plant foods.
Vitamin D (calciferol) takes part in calcium metabolism: accelerates the absorption of calcium in the intestine due to its stimulating effect on the synthesis of calcium-binding protein, necessary for the transport of calcium through the intestinal mucosa into the blood. Vitamin D stimulation of calcium absorption in the intestine, accompanied by an increase in calcium concentration in the blood, combined with the effect of vitamin D on calcium deposition in bone tissue, determines the need for calciferol for normal course processes of mineral metabolism in bone tissue. Vitamin D deficiency delays the formation, growth and repair of bone tissue.
Vitamin D is necessary for blood clotting, for normal cardiac activity, and regulation of the excitability of the nervous system. Calciferol also takes part in the activity of the organ of vision.
Vitamin D deficiency is very common among children early age and plays an important role in the development of rickets. The initial symptoms of D-hypovitaminosis are characterized by damage to the nervous system (sleep disturbance, irritability, sweating).
One of important reasons the development of rickets in children and the occurrence of hypovitaminosis D in adults is insufficient insolation (sun exposure), leading to a decrease in the synthesis of vitamin D in the body. Calciferol is also called the “sunshine vitamin”. It is formed in human skin under the influence ultraviolet rays or as a result of irradiation with a quartz lamp. When the skin becomes tanned, vitamin D production stops until the tan fades. Tanning is the body's natural protective reaction to excess ultraviolet rays. And although a tanned man looks very impressive, long stay exposure to the sun is harmful to health.
You should know that in the body of light-skinned people, vitamin D is formed twice as quickly as in people with dark skin. And one more very important point, associated with the body’s supply of vitamin D. The fact is that this vitamin is part of the secretory secretions of the skin and is again absorbed by the surface layer (epithelium) of the skin. That's why frequent washing body with soap significantly reduces the body's supply of calciferol. Based on the above, in the morning and evening you should take a shower without soap or immerse yourself in a warm bath for a few minutes. You can use soft shower gels and intimate hygiene based on medicinal herbs. Body massage stimulates the production of vitamin D, keeping the skin healthy, young and beautiful.
Vitamin D deficiency in adults rarely develops and manifests itself in the form of osteoporosis - a disorder (loss) of the structure of bone tissue, or osteomalacia - softening of the bones. Vitamin D deficiency in adults occurs only in special cases. In particular, it can be observed in pregnant women who are deprived of sunlight for a long time and consume a diet high in carbohydrates, which is also unbalanced in its calcium and phosphorus content; in elderly people who exclude products of animal origin from consumption; in those living in the Far North and using an incorrectly structured diet with no prevention of vitamin D deficiency.
The number of foods that contain significant amounts of vitamin D is small. These include caviar, chum salmon, chicken eggs. Not a large number of The vitamin is also found in cream and sour cream. The content of calciferol is very high in fat from the liver of fish and marine animals.
From all of the above, we can conclude that for a healthy and fulfilling life, you need a varied diet, balanced in vitamin content.
The table below shows how many and what vitamins you should take with food every day. Vitamins that were not mentioned in the text are also listed here, but an attentive reader will understand that they are also (albeit in small doses) necessary for normal operation all organs and systems of the human body.
Daily requirement of a healthy person for vitamins
To meet the needs indicated in the table, it is also necessary to have an understanding of the vitamin content of various foods.
For sufficient vitamin supply, a person’s diet should be varied. Us. 39–42 presents a wide range of products indicating the vitamin content per 100 g of edible portion.
Minerals and trace elements
Minerals and trace elements are part of the skeletal bones, provide electrolyte balance, and play an important role in maintaining normal metabolism. Depending on the quantitative content in the body, minerals are divided into macro- and microelements. Macroelements include sodium, potassium, calcium, chlorine, phosphorus; microelements – iron, iodine, zinc, copper, chromium, selenium, molybdenum.
More than 100 mineral substances have been discovered on earth. Our body is composed of 96% of four: oxygen, hydrogen, carbon and nitrogen. The remaining 4% of our body is made up of other minerals found on earth, and their composition may differ depending on the area in which we live. Scientists have divided all minerals into two groups. Those that enter our body with food in quantities greater than 100 mg per day are called major or essential minerals. And those that enter the body in quantities less than 100 mg per day are called trace minerals. There are seven essential minerals: calcium, magnesium, potassium, phosphorus, sulfur, sodium and chlorine.
Our body must contain large amounts of each of these substances. On the other hand, trace minerals should only be present in small quantities in the body. It is believed that the content of each of these substances is less than one hundredth of a percent of body weight. Nutritionists identify 12 or 13 minerals that are vital to health, and another 8 or 10 minerals that are essential to the body.
There is a certain harmony between vitamins and minerals; some vitamins are not effective without minerals, and both minerals and vitamins are equally necessary for the body. Minerals are completely different from vitamins in either structure or function, but these substances are closely related to each other.
Calcium is essentially a design material. It is a builder that gives bones and teeth their strength and hardness, and also helps nerves work properly. Like a good designer, he “builds” strong bones. In order for it to be absorbed, calcium must be in a water-soluble form by the time it reaches the large intestine. In order for it to be absorbed normally, it needs acid. Without this, calcium is not absorbed and utilized. This is why the full spectrum of minerals is so important. But more important is the ability of calcium (if, of course, it is absorbed normally in the body) to build strong, strong bones that will avoid various complications in the future. In order for a woman to avoid multiple bone fractures and osteoporosis in old age, she needs to receive additional minerals, especially calcium, from the age of five until she turns ten. The greater your bone mass, the lower your risk of developing osteoporosis later in life.
Attention! Chromium picolinate, when taken together with calcium, significantly improves calcium metabolism in the body.
Iron is part of a substance called hemoglobin, which carries oxygen to the cells and tissues of the body. Iron, together with copper, participated in very close interaction with each other in the evolution of aerobic life more than three billion years ago. Iron is usually very difficult for the body to absorb. The most common disorder associated with a lack of iron in the body is iron deficiency anemia. Iron is truly one of the most important minerals, especially iron obtained by the body from plants.
Copper, zinc And cobalt along with other minerals, the body needs it for the normal functioning of enzymes, especially digestive ones. Copper also plays an important role in respiration. In addition, copper has the ability to prevent cancer, especially of the liver. Copper, together with zinc, promotes wound healing, and experts associate a lack of copper in the body with a decrease in the body’s resistance to various infections.
Sulfur is a non-metallic mineral widely distributed in nature. This mineral ensures the normal functioning of various tissues and structures of the body, such as hair, nails and skin. In connection with nitrogen, carbon, hydrogen and oxygen, sulfur is part of proteins, which are the main structural component of muscles, internal organs and skin. It is no coincidence that sulfur was called a beauty mineral, as it supports appearance our body. Sulfur also plays a very important role in insulin synthesis. Sulfur has been successfully used to treat arthritis because it is a component of the amino acid cysteine. Sulfur ointments are used to treat superficial skin wounds and a number of skin diseases such as eczema and psoriasis. Today, experts believe that no one gets enough sulfur. It is very important for the normal functioning of the body to constantly eat foods with a high sulfur content.
Sodium And potassium regulate the water balance of our body and promote digestion. If we did not receive these minerals, our tissues would either be saturated with water and we would die from dropsy, or dehydration would set in and we would die from drying out.
Phosphorus, being bound with calcium, it gives strength and strength to bones and teeth. In addition, phosphorus controls the release of energy. Phosphorus has many more functions in the body than any other mineral.
Attention! It is the lack of phosphorus that makes us overeat.
Perhaps this fact is the reason why so many people in the world are obese. All these people eat a lot in order to cover the deficiency of minerals.
Our body consists of cells, each of which has some type of activity depending on magnesium In fact, after potassium, magnesium is the second most abundant mineral found in every cell. Magnesium, in close connection with calcium, is involved in the regulation and control of nerve impulses, especially in the heart muscle. Magnesium helps store energy by activating a special substance called adenosine triphosphate, which releases energy from the food we eat and carries it to every cell of the billions of cells in our body, whether they are in the heart, lungs, kidneys, brain, blood or bones. Thus, magnesium is one of the most important minerals.
Chlorine– another of the main or basic minerals. The true “purpose” of chlorine in nature is not to disinfect water in swimming pools or plumbing, but to help in the digestion and absorption of food. Chlorine is included in of hydrochloric acid, which forms gastric juice. A mixture of hydrochloric acid and active digestive enzymes dissolves food particles, decomposes them into a semi-liquid mass called chyme, which then enters the small intestine for further digestion. However, chlorine dissolved in water is not at all the same as chlorine found in food. Chlorine used to disinfect water is an activated form of chlorine, which has absolutely no nutritional value, and chlorination of water can ultimately cause a number of serious bodily dysfunctions and health problems.
What are trace minerals? According to official data, these are iron, iodine, copper, magnesium, zinc, molybdenum, selenium, chromium, fluorine, tin, boron, vanadium, silicon, nickel, arsenic, cadmium and lead.
Our vulnerability and sensitivity to even minor mineral deficiencies can be better understood if we compare our daily mineral requirement, which is about 1.5 g, with our total requirement for carbohydrates, protein and fat, which totals about 500 g. Thus, our mineral requirement is about 0.3% of our total nutrient requirement. However, minerals are so important that without this 0.3% we will not be able to absorb the remaining 99.7% of nutrients and will quickly die.
Recent studies have also shown that dietary intake required quantity trace minerals help prevent the occurrence of a number of degenerative processes in the body.
Nothing has a more beneficial effect on the body than a full spectrum of plant-based minerals.