The human body is very complex in composition. If you think about it, your head may spin from the number of its components and chemical processes taking place inside. Some substances are synthesized within us from existing ones, others come only with food. Let's figure out a little what's what.
Nutrients (nutrients) come from food. Their content is different in each product, so it is important to understand that for normal functioning of the body you need to eat a varied diet, consuming the required amount nutrients .
For a better understanding, let's look at what classes nutrients are divided into.
Nutrients that we require in large quantities (tens of grams daily). These include:
Squirrels
Basic construction material in the human body. Animal protein is found in good quantities in meat, fish, chicken, eggs, dairy products; vegetable protein - in legumes, nuts and seeds.
Protein has quite a lot of functions, but in this topic we will consider only its construction function.
Some of us strive to gain muscle mass. Here, of course, you can’t do without it. After muscle fibers are injured during training, their restoration is necessary. The process of protein synthesis starts in the body; Accordingly, it is necessary to increase its intake from food. Why during extension muscle mass Can’t you get by with what was in your regular diet? This is because our hair, nails, bones, skin, enzymes, etc. also consist of protein and most of amino acids supplied with food are used to maintain their normal condition and functioning.
If you want your hair and nails to grow quickly, wounds to heal faster, bones to heal after fractures, just increase the amount of protein in your diet a little (within reasonable limits, of course, so that in the future there will be no problems with the kidneys and liver) and you’ll be done you will feel it.
Carbohydrates
The main nutritional source of energy. They are divided into simple and complex.
Simple (mono- and disaccharides) are carbohydrates with a simple structure. Very quickly and easily absorbed. These include all sweets, confectionery, fruits, honey, in general, everything that a sweet tooth loves.
Complex carbohydrates (polysaccharides) are carbohydrates with a complex branched structure. Supply the body with energy more slowly and evenly. Contained in various cereals, vegetables, pasta from durum varieties. They also include fiber, which is not digestible and does not carry any nutritional value, but helps work gastrointestinal tract; found in vegetables, bran and unprocessed foods.
Excess carbohydrates lead to accumulation as subcutaneous fat, and visceral (enveloping internal organs), therefore, to lose weight it is necessary to adjust mainly the intake of carbohydrates. If your goal is to gain muscle mass, then increasing the amount the right carbohydrates It will help you train more effectively, replenish energy costs, which will naturally lead to better muscle development and further growth of muscle mass.
Fats
Like carbohydrates, one of the main sources of energy, about 80% of energy is stored in fats. Fats include saturated and unsaturated fatty acid.
— Saturated fatty acids are found in beef, lamb, pork fat, coconut and palm oils. Their biological value is low, because they are slowly digested, are not susceptible to oxidation and the action of enzymes, are slowly eliminated from the body, create a load on the liver, negatively affect fat metabolism, and contribute to the development of atherosclerosis. Contained in fatty meat products, dairy products, fast food, confectionery. We still need a small part of them, because... they are involved in the formation of hormones, the absorption of vitamins and various microelements.
— Monounsaturated and polyunsaturated fatty acids are mainly found in vegetable fats (found in oils, nuts, seeds), as well as in oily fish. Used by the body to form cell membranes as a source biological substances, involved in tissue regulation processes, reduce permeability and increase elasticity blood vessels, improve the condition skin etc. These acids, especially polyunsaturated ones, are not synthesized in the body and must be supplied with food.
Excessive intake of saturated fat should be strictly controlled to avoid health problems. It is worth adding polyunsaturated fatty acids to your diet daily (for example, in the form linseed oil or fish oil) to improve general condition health.
Vitamins
From the Latin vita - “life”. There are currently 13 known vitamins and all of them are important. Only a small part of vitamins is synthesized in the body; most must be supplied regularly and in sufficient quantities from the outside. Vitamins play important role in many biological processes, support numerous functions. Despite the extremely low concentration of vitamins in tissues and the small daily requirement, the lack of their supply causes the development of dangerous pathological changes all human tissues, and also causes disruption of body functions, such as protective, intellectual, growth functions, etc.
Minerals
Currently, more than 30 mineral biologically significant elements are considered necessary for human life. They are divided into microelements (contained in ultra-small quantities - less than 0.001%) and macroelements (they are more than 0.01% in the body). Lack of nutrients or any imbalance of macro- or microelements leads to serious health problems.
Summarize. The human body is a single whole. A lack of any nutrient throws the body out of balance and leads to various diseases, ailments and simply problems that at first glance are not particularly bothersome. Therefore, when compiling, rely on the nutrient content of food products, see them in. Be beautiful and healthy!
Nutrients and their importance
The human body consists of proteins (19.6%), fats (14.7%), carbohydrates (1%), minerals(4.9%), water (58.8%). It constantly spends these substances to produce the energy necessary for the functioning of internal organs, maintaining heat and carrying out all life processes, including physical and mental work. At the same time, the restoration and creation of cells and tissues from which the human body is built occurs, and the energy consumed is replenished from substances supplied with food. Such substances include proteins, fats, carbohydrates, minerals, vitamins, water, etc., they are called food. Consequently, food for the body is a source of energy and plastic (building) materials.
Squirrels
These are complex organic compounds of amino acids, which include carbon (50-55%), hydrogen (6-7%), oxygen (19-24%), nitrogen (15-19%), and may also include phosphorus, sulfur , iron and other elements.
Proteins are the most important biological substances of living organisms. They serve as the main plastic material from which cells, tissues and organs of the human body are built. Proteins form the basis of hormones, enzymes, antibodies and other formations that perform complex functions in human life (digestion, growth, reproduction, immunity, etc.), and contribute to the normal metabolism of vitamins and mineral salts in the body. Proteins are involved in the formation of energy, especially during periods of high energy expenditure or when there is insufficient amounts of carbohydrates and fats in the diet, covering 12% of the body’s total energy needs. The energy value of 1 g of protein is 4 kcal. With a lack of proteins in the body, serious disorders occur: slower growth and development of children, changes in the liver of adults, changes in the activity of the glands internal secretion, blood composition, weakening of mental activity, decreased performance and resistance to infectious diseases. Protein in the human body is continuously formed from amino acids entering cells as a result of digestion of food protein. For human protein synthesis, food protein is required in a certain amount and a certain amino acid composition. Currently, more than 80 amino acids are known, of which 22 are the most common in foods. Based on their biological value, amino acids are divided into essential and non-essential.
Irreplaceable eight amino acids - lysine, tryptophan, methionine, leucine, isoleucine, valine, threonine, phenylalanine; For children, histidine is also needed. These amino acids are not synthesized in the body and must be supplied with food in a certain ratio, i.e. balanced. Replaceable amino acids (arginine, cystine, tyrosine, alanine, serine, etc.) can be synthesized in the human body from other amino acids.
The biological value of protein depends on the content and balance of essential amino acids. The more essential amino acids it contains, the more valuable it is. A protein containing all eight essential amino acids is called full-fledged The source of complete proteins is all animal products: dairy, meat, poultry, fish, eggs.
The daily protein intake for people of working age is only 58-117 g, depending on the gender, age and nature of the person’s work. Animal proteins should make up 55% of the daily requirement.
The state of protein metabolism in the body is judged by the nitrogen balance, i.e. by the balance between the amount of nitrogen introduced with food proteins and excreted from the body. Healthy adults who eat properly are in nitrogen balance. Growing children, young people, pregnant and lactating women have a positive nitrogen balance, because protein from food goes into the formation of new cells and the introduction of nitrogen with protein foods prevails over its removal from the body. During fasting, illness, when food proteins are not enough, a negative balance is observed, i.e. more nitrogen is excreted than is introduced; a lack of food proteins leads to the breakdown of proteins in organs and tissues.
Fats
These are complex organic compounds consisting of glycerol and fatty acids, which contain carbon, hydrogen, and oxygen. Fats are considered essential nutrients; they are an essential component in balanced diet.
The physiological significance of fat is diverse. Fat is part of cells and tissues as a plastic material and is used by the body as a source of energy (30% of total needs
body in energy). The energy value of 1 g of fat is 9 kcal. Fats supply the body with vitamins A and D, biologically active substances (phospholipids, tocopherols, sterols), give food juiciness and taste, increase its nutritional value, causing a person to feel full.
The remainder of the incoming fat after covering the body's needs is deposited in subcutaneous tissue in the form of a subcutaneous fat layer and in the connective tissue surrounding the internal organs. Both subcutaneous and internal fat are the main energy reserve (spare fat) and are used by the body during intense physical work. The subcutaneous fat layer protects the body from cooling, and internal fat protects internal organs from shocks, shocks and displacements. With a lack of fat in the diet, a number of disorders are observed on the part of the central nervous system, the body’s defenses weaken, protein synthesis decreases, capillary permeability increases, growth slows down, etc.
Human fat is formed from glycerol and fatty acids that enter the lymph and blood from the intestines as a result of the digestion of food fats. For the synthesis of this fat, dietary fats containing a variety of fatty acids are needed, of which 60 are currently known. Fatty acids are divided into saturated or saturated (i.e., extremely saturated with hydrogen) and unsaturated or unsaturated.
Saturated fatty acids (stearic, palmitic, capronic, butyric, etc.) have low biological properties, are easily synthesized in the body, negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis, as they increase the cholesterol level in the blood. These fatty acids are found in large quantities in animal fats (lamb, beef) and some vegetable oils (coconut), causing their high melting point (40-50°C) and relatively low digestibility (86-88%).
Unsaturated fatty acids (oleic, linoleic, linolenic, arachidonic, etc.) are biologically active compounds capable of oxidizing and adding hydrogen and other substances. The most active of them are: linoleic, linolenic and arachidonic acids, called polyunsaturated fatty acids. According to their own biological properties they are considered vital important substances and are called vitamin F. They take an active part in fat and cholesterol metabolism, increase elasticity and reduce the permeability of blood vessels, and prevent the formation of blood clots. Polyunsaturated fatty acids are not synthesized in the human body and must be introduced with dietary fats. They are found in pork fat, sunflower and corn oil, and fish oil. These fats have a low melting point and high digestibility (98%).
The biological value of fat also depends on the content of various fat-soluble vitamins A and D (fish fat, butter), vitamin E ( vegetable oils) and fat-like substances: phosphatides and sterols.
Phosphatides are the most biologically active substances. These include lecithin, cephalin, etc. They affect the permeability of cell membranes, metabolism, hormone secretion, and blood clotting. Phosphatides are found in meat, egg yolk, liver, dietary fats, and sour cream.
Sterols are integral part fat In vegetable fats they are presented in the form of beta sterol and ergosterol, which affect the prevention of atherosclerosis.
Animal fats contain sterols in the form of cholesterol, which ensures the normal state of cells, participates in the formation of germ cells, bile acids, vitamin D 3, etc.
Cholesterol, in addition, is formed in the human body. With normal cholesterol metabolism, the amount of cholesterol ingested from food and synthesized in the body is equal to the amount of cholesterol that breaks down and is excreted from the body. In old age, as well as with overstrain of the nervous system, excess weight, sedentary life, cholesterol metabolism is disrupted. In this case, dietary cholesterol increases its content in the blood and leads to changes in blood vessels and the development of atherosclerosis.
The daily intake of fat for the working population is only 60-154 g, depending on age, gender, breast type and climatic conditions of the area; Of these, fats of animal origin should make up 70%, and vegetable fats - 30%.
Carbohydrates
These are organic compounds consisting of carbon, hydrogen and oxygen, synthesized in plants from carbon dioxide and water under the influence of solar energy.
Carbohydrates, having the ability to oxidize, serve as the main source of energy used in the process of human muscular activity. The energy value of 1 g of carbohydrates is 4 kcal. They cover 58% of the body's total energy needs. In addition, carbohydrates are part of cells and tissues, contained in the blood and in the form of glycogen (animal starch) in the liver. There are few carbohydrates in the body (up to 1% of a person’s body weight). Therefore, to cover energy costs, they must be supplied with food constantly.
If there is a lack of carbohydrates in the diet during heavy physical activity, energy is formed from stored fat, and then from protein in the body. When there is an excess of carbohydrates in the diet, the fat reserve is replenished due to the conversion of carbohydrates into fat, which leads to an increase in human weight. The body's source of carbohydrates is plant products, in which they are presented in the form of monosaccharides, disaccharides and polysaccharides.
Monosaccharides are the simplest carbohydrates, sweet in taste, soluble in water. These include glucose, fructose and galactose. They are quickly absorbed from the intestines into the blood and are used by the body as a source of energy, to form glycogen in the liver, to nourish brain tissue, muscles and maintain the required blood sugar level.
Disaccharides (sucrose, lactose and maltose) are carbohydrates that taste sweet, are soluble in water, and are broken down in the human body into two molecules of monosaccharides to form glucose and fructose from sucrose, glucose and galactose from lactose, and two glucose molecules from maltose. .
Mono- and disaccharides are easily absorbed by the body and quickly cover a person’s energy costs during intense physical activity. Excessive consumption of simple carbohydrates can lead to an increase in blood sugar, consequently, to a negative effect on pancreatic function, the development of atherosclerosis and obesity.
Polysaccharides are complex carbohydrates, consisting of many glucose molecules, insoluble in water, and have an unsweetened taste. These include starch, glycogen, and fiber.
Starch in the human body, under the influence of enzymes in digestive juices, it is broken down into glucose, gradually satisfying the body’s need for energy for a long period. Thanks to starch, many products containing it (bread, cereals, pasta, potatoes) make a person feel full.
Glycogen enters the human body in small doses, since it is contained in small quantities in food of animal origin (liver, meat).
Cellulose in the human body it is not digested due to the absence of the cellulose enzyme in the digestive juices, but, passing through the digestive organs, it stimulates intestinal motility, removes cholesterol from the body, creates conditions for the development of beneficial bacteria, thereby promoting better digestion and absorption of food. All plant products contain fiber (from 0.5 to 3%).
Pectin(carbohydrate-like) substances, entering the human body with vegetables and fruits, stimulate the digestion process and promote the removal of harmful substances from the body. These include protopectin - found in the cell membranes of fresh vegetables and fruits, giving them rigidity; pectin is a jelly-forming substance in the cell juice of vegetables and fruits; pectic and pectic acids, which give a sour taste to fruits and vegetables. There are a lot of pectin substances in apples, plums, gooseberries, and cranberries.
The daily norm of carbohydrate consumption for the working population is only 257-586 g, depending on age, gender and nature of work.
Vitamins
These are low-molecular organic substances of various chemical natures that act as biological regulators of life processes in the human body.
Vitamins participate in the normalization of metabolism, in the formation of enzymes and hormones, and stimulate growth, development, and healing of the body.
They have great importance in the formation bone tissue(vit. D), skin (vit. A), connective tissue(vit. C), in the development of the fetus (vit. E), in the process of hematopoiesis (vit. B | 2, B 9), etc.
Vitamins were first discovered in food products in 1880 by Russian scientist N.I. Lunin. Currently, more than 30 types of vitamins have been discovered, each of which has chemical name and many of them are the letter designation of the Latin alphabet (C - ascorbic acid, B - thiamine, etc.). Some vitamins are not synthesized in the body and are not stored, so they must be administered with food (C, B, P). Some vitamins can be synthesized in
body (B 2, B 6, B 9, PP, K).
Lack of vitamins in the diet causes a disease called vitamin deficiencies. At insufficient consumption vitamins occur with food hypovitaminosis, which manifest themselves in the form of irritability, insomnia, weakness, decreased ability to work and resistance to infectious diseases. Excessive consumption of vitamins A and D leads to poisoning of the body, called hypervitaminosis.
Depending on solubility, all vitamins are divided into: 1) water-soluble C, P, B1, B2, B6, B9, PP, etc.; 2) fat-soluble - A, D, E, K; 3) vitamin-like substances - U, F, B 4 (choline), B 15 (pangamic acid), etc.
Vitamin C (ascorbic acid) plays an important role in the redox processes of the body and affects metabolism. A lack of this vitamin reduces the body's resistance to various diseases. Its absence leads to scurvy. The daily intake of vitamin C is 70-100 mg. It is found in all plant products, especially in rose hips, black currants, red pepper, parsley, and dill.
Vitamin P (bioflavonoid) strengthens capillaries and reduces the permeability of blood vessels. It is found in the same foods as vitamin C. Daily norm consumption 35-50 mg.
Vitamin B (thiamine) regulates the activity of the nervous system and is involved in metabolism, especially carbohydrate metabolism. In case of deficiency of this vitamin, a disorder of the nervous system is observed. The need for vitamin B is 1.1-2.1 mg per day. The vitamin is contained in animal food and plant origin, especially in grain products, yeast, liver, pork.
Vitamin B 2 (riboflavin) is involved in metabolism and affects growth and vision. With a lack of vitamin, the function of gastric secretion, vision, and skin condition worsen. The daily intake is 1.3-2.4 mg. The vitamin is found in yeast, bread, buckwheat, milk, meat, fish, vegetables, and fruits.
Vitamin PP (nicotinic acid) is part of some enzymes and is involved in metabolism. A lack of this vitamin causes fatigue, weakness, and irritability. In its absence, the disease pellagra (“rough skin”) occurs. The daily intake rate is 14-28 mg. Vitamin PP is found in many products of plant and animal origin and can be synthesized in the human body from the amino acid tryptophan.
Vitamin B 6 (pyridoxine) is involved in metabolism. With a lack of this vitamin in food, disorders of the nervous system, changes in the condition of the skin and blood vessels are observed. The intake rate for vitamin B 6 is 1.8-2 mg per day. It is found in many foods. With a balanced diet, the body receives sufficient quantity this vitamin.
Vitamin B 9 (folic acid) takes part in hematopoiesis and metabolism in the human body. With a lack of this vitamin, anemia develops. Its consumption rate is 0.2 mg per day. It is found in lettuce, spinach, parsley, and green onions.
Vitamin B 12 (cobalamin) is of great importance in hematopoiesis and metabolism. With a lack of this vitamin, people develop malignant anemia. Its consumption rate is 0.003 mg per day. It is found only in food of animal origin: meat, liver, milk, eggs.
Vitamin B 15 (pangamic acid) has an effect on the functioning of the cardiovascular system and oxidative processes in the body. The daily requirement for the vitamin is 2 mg. It is found in yeast, liver, and rice bran.
Choline is involved in the metabolism of proteins and fats in the body. Lack of choline contributes to kidney and liver damage. Its consumption rate is 500 - 1000 mg per day. It is found in liver, meat, eggs, milk, and grain.
Vitamin A (retinol) promotes growth and skeletal development, affects vision, skin and mucous membranes, and increases the body's resistance to infectious diseases. If it is deficient, growth slows down, vision weakens, and hair falls out. It is found in animal products: fish oil, liver, eggs, milk, meat. Yellow-orange plant foods (carrots, tomatoes, pumpkin) contain provitamin A - carotene, which in the human body is converted into vitamin A in the presence of fat in food.
Vitamin D (calciferol) takes part in the formation of bone tissue, stimulates
height. With a lack of this vitamin, rickets develops in children, and bone tissue changes in adults. Vitamin D is synthesized from provitamin present in the skin under the influence of ultraviolet rays. It is found in fish, beef liver, butter, milk, eggs. The daily intake of the vitamin is 0.0025 mg.
Vitamin E (tocopherol) is involved in the functioning of the endocrine glands, affects the reproductive processes and the nervous system. The consumption rate is 8-10 mg per day. There is a lot of it in vegetable oils and cereals. Vitamin E protects vegetable fats from oxidation.
Vitamin K (phylloquinone) affects blood clotting. Its daily requirement is 0.2-0.3 mg. Contained in green leaves of lettuce, spinach, nettle. This vitamin is synthesized in the human intestine.
Vitamin F (linoleic, linolenic, arichidonic fatty acids) is involved in fat and cholesterol metabolism. The consumption rate is 5-8 g per day. Contained in lard and vegetable oil.
Vitamin U affects the function of the digestive glands and promotes the healing of stomach ulcers. Contained in the juice of fresh cabbage.
Preservation of vitamins during cooking. During storage and cooking food products some vitamins are destroyed, especially vitamin C. Negative factors that reduce the C-vitamin activity of vegetables and fruits are: sunlight, air oxygen, heat, alkaline environment, high air humidity and water in which the vitamin dissolves well. Enzymes contained in food products accelerate the process of its destruction.
Vitamin C is highly destroyed during cooking. vegetable purees, cutlets, casseroles, stews and slightly - when frying vegetables in fat. Secondary heating vegetable dishes and their contact with oxidizing parts of technological equipment lead to the complete destruction of this vitamin. B vitamins are largely preserved during cooking. But it should be remembered that an alkaline environment destroys these vitamins, and therefore you should not add baking soda when cooking legumes.
To improve the absorption of carotene, it is necessary to consume all orange-red vegetables (carrots, tomatoes) with fat (sour cream, vegetable oil, milk sauce), and add them sauteed to soups and other dishes.
Fortification of food.
Currently, catering establishments quite widely use the method of artificial fortification of ready-made food.
Ready-made first and third courses are enriched with ascorbic acid before serving the food. Ascorbic acid introduced into dishes in the form of powder or tablets, previously dissolved in a small amount of food. Enrichment of food with vitamins C, B, PP is organized in canteens for workers of some chemical enterprises in order to prevent diseases associated with production hazards. Water solution 4 ml of these vitamins per serving are added daily to prepared foods.
The food industry produces fortified products: milk and kefir fortified with vitamin C; margarine and baby flour enriched with vitamins A and D, butter enriched with carotene; bread, premium flour, enriched with vitamins B r B 2, PP, etc.
Minerals
Mineral, or inorganic, substances are considered essential; they participate in vital important processes processes occurring in the human body: building bones, maintaining acid-base balance, blood composition, normalizing water-salt metabolism, and the activity of the nervous system.
Depending on their content in the body, minerals are divided into:
Macroelements, located in significant amount(99% of total number minerals contained in the body): calcium, phosphorus, magnesium, iron, potassium, sodium, chlorine, sulfur.
Microelements, included in the human body in small doses: iodine, fluorine, copper, cobalt, manganese;
Ultramicroelements, contained in the body in minute quantities: gold, mercury, radium, etc.
Calcium is involved in the construction of bones, teeth, and is necessary for normal nervous activity.
system, heart, affects growth. Dairy products, eggs, cabbage, and beets are rich in calcium salts. The body's daily requirement for calcium is 0.8 g.
Phosphorus is involved in the metabolism of proteins and fats, in the formation of bone tissue, and affects the central nervous system. Contained in dairy products, eggs, meat, fish, bread, legumes. The phosphorus requirement is 1.2 g per day.
Magnesium affects nervous, muscle and cardiac activity and has vasodilating properties. Contained in bread, cereals, legumes, nuts, cocoa powder. The daily intake of magnesium is 0.4 g.
Iron normalizes blood composition (entering hemoglobin) and is an active participant in oxidative processes in the body. Contained in liver, kidneys, eggs, oatmeal and buckwheat, rye bread, apples. The daily requirement for iron is 0.018 g.
Potassium participates in water metabolism in the human body, enhancing fluid excretion and improving heart function. Contained in dry fruits (dried apricots, apricots, prunes, raisins), peas, beans, potatoes, meat, fish. A person needs up to 3 g of potassium per day.
Sodium, together with potassium, regulates water metabolism, retaining moisture in the body, maintaining normal osmotic pressure in tissues. Food products contain little sodium, so it is introduced with table salt (NaCl). The daily requirement is 4-6 g of sodium or 10-15 g of table salt.
Chlorine is involved in the regulation of osmotic pressure in tissues and in the formation of hydrochloric acid (HC1) in the stomach. Chlorine comes from cooked salt. Daily requirement 5-7g.
Sulfur is part of some amino acids, vitamin B, and the hormone insulin. Contained in peas, oatmeal, cheese, eggs, meat, fish. Daily requirement 1 g. "
Iodine is involved in the construction and functioning of the thyroid gland. Most iodine is concentrated in sea water, seaweed and sea fish. The daily requirement is 0.15 mg.
Fluoride takes part in the formation of teeth and bones and is found in drinking water. The daily requirement is 0.7-1.2 mg.
Copper and cobalt are involved in hematopoiesis. Contained in small quantities in food of animal and plant origin.
General daily requirement The amount of minerals in the adult human body is 20-25 g, and the balance of individual elements is important. Thus, the ratio of calcium, phosphorus and magnesium in the diet should be 1:1.3:0.5, which determines the level of absorption of these minerals in the body.
To maintain acid-base balance in the body, it is necessary to correctly combine foods containing minerals in the diet. alkaline action(Ca, Mg, K, Na), which are rich in milk, vegetables, fruits, potatoes, and acidic action (P, S, Cl, which are found in meat, fish, eggs, bread, cereals).
Water
Water plays an important role in the life of the human body. It is the most significant component of all cells in terms of quantity (2/3 of the human body weight). Water is the medium in which cells exist and communication between them is maintained; it is the basis of all fluids in the body (blood, lymph, digestive juices). Metabolism, thermoregulation and other biological processes occur with the participation of water. Every day a person excretes water through sweat (500 g), exhaled air (350 g), urine (1500 g) and feces (150 g), excreting it from the body harmful products exchange. To restore lost water, it must be introduced into the body. Depending on age, physical activity and climatic conditions, a person’s daily need for water is 2-2.5 liters, including 1 liter from drinking, 1.2 liters from food, and 0.3 liters formed during metabolism. In the hot season, when working in hot shops, during intense physical activity, large losses of water in the body through sweat are observed, so its consumption is increased to 5-6 liters per day. In these cases drinking water add salt, since a lot of sodium salts are lost with sweat. Excessive water consumption puts additional stress on the cardiovascular system and kidneys and is detrimental to health. In case of intestinal dysfunction (diarrhea), water is not absorbed into the blood, but is excreted from the human body, which leads to severe dehydration and poses a threat to life. A person can live no more than 6 days without water.
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. There is greater meat consumption in Luxembourg, the USA, and 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 grams 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. A balanced diet can include protein from meat as well as non-animal sources such as beans and legumes.
Sources of body nutrients
Nutrient-rich foods:
- 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 needed in infancy and teenage girls, pregnant women, menstruating women and for 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 meats are high in saturated fat, 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 staple with low content fat and high content squirrel. 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 of legumes
Legumes provide much like lean meat, poultry, fish and eggs, and because of this they were placed in this food group, as well as groups plant food. They play an important role in vegetarians and are strictly included in vegetarian diets to ensure they get enough of the key nutrients found in this food group.
The impact of nutrition on health
Nutrition is key to 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, which are subjected to a potentially dangerous chemical preservation process, are common culprits when meat is linked to cancer.
The link between high consumption of red meat and bowel cancer is being studied, but reasonable consumption of unprocessed meat is still advocated for its 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.
healthy vegetarian diet better than an all-meat diet and can provide adequate nutrients, although vegetarians should take a supplement of vitamin B12, which is found only in animal products.
Nutrients of foods
Foods are an important component of nutrition, culture and lifestyle from a wide variety. This group includes all types lean meat 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 is also important - steaming, baking, grilling or frying is better than deep frying and charring. Food hygiene is important, as is storage, preparation and preparation.
Various nutrients contained in food products can be divided into two groups: nutrients, which play an extremely important role in the life of the body (proteins, fats, carbohydrates, vitamins, minerals), and flavoring substances, which determine the taste, smell and color of food (essential oils, aromatics, dyes, tannins, organic acids, etc.)
Squirrels
The life of the body is associated with the continuous consumption and renewal of proteins, which are vital substances. Proteins do not accumulate in reserve and are not formed from other nutrients, i.e. They are an indispensable part of food. The main purpose of proteins is a plastic material for the construction of cells, tissues and organs, the formation of enzymes, many hormones, and hemoglobin. Proteins form compounds that provide immunity to infections and are involved in the absorption of fats, carbohydrates, vitamins and minerals.When assessing the food ration (the amount of food products that meet a person’s daily need for nutrients and energy), it is necessary to take into account not only the amount of protein, but especially its biological value, determined by the amino acid composition and digestibility of proteins in digestive tract. Each of the amino acids has its own functional purpose. Amino acids are formed from proteins under the influence of digestive juices.
Products with high content squirrel: cheese (Dutch and processed), cottage cheese, animal and chicken meat, sausages, sausages, eggs, most fish, soybeans, peas, beans, nuts, cereals (buckwheat, oatmeal), millet, wheat flour. Plant proteins less complete (insufficiently balanced amino acid composition), difficult to digest. More than 90% of amino acids are absorbed from animal proteins in the intestines, and 60-80% from plant proteins.
Proteins from dairy products and fish are especially quickly digested. Heat treatment speeds up the digestion of proteins. However, overheating negatively affects amino acids. Prolonged boiling, chopping, and mashing improve the digestion and absorption of proteins, especially plant products. The biological value of products that are subjected to long-term or high-temperature processing is noticeably reduced.
To satisfy the body's need for amino acids, combinations of animal and plant products are advisable: dairy products with bread, milk porridges and soups, casseroles with meat, flour products with cottage cheese, meat and fish, potatoes and vegetables with meat, etc. In the diet, 50-60% of the total amount should be animal proteins, the rest should be herbal products(bread, cereals, potatoes, vegetables). For a healthy adult, 1.0-1.5 g of protein per day per 1 kg of body weight is enough.
Fats (lipids)
Fats are divided into neutral fats and fat-like substances (lecithin, cholesterol). There are saturated (animal fats) and unsaturated fats. Unsaturated fats are found in large quantities in vegetable oils (except olive oil) and fish oil. Fats are the most valuable energy material found in cells. Fats ensure the absorption of a number of minerals and fat-soluble vitamins from the intestines.High fat foods: butter (vegetable, ghee, butter), margarines, cooking fats, lard, pork, sausages, duck, goose, cream, sour cream, Dutch cheese, walnuts, sprats (canned), chocolate, cakes, halva.
On average, the daily requirement for fats is 80-100 g, of which 30% should be provided by vegetable oils. The body's need for unsaturated fatty acids (vegetable oils) is 25-30 g per day. It is this dose that improves the functioning of the intestines and biliary system, and prevents the development of atherosclerosis and cholelithiasis.
Fats easily oxidize when stored in light and heat, as well as during heat treatment, especially frying. Stale and overheated fats destroy vitamins, reduce the content of essential fatty acids and accumulate harmful substances that cause irritation. digestive organs and kidneys.
Cholesterol regulates the permeability of cell membranes and is involved in the formation bile acids, some hormones and vitamin D. There is especially a lot of cholesterol in sour cream, butter, eggs, liver, kidneys, brains, tongue, fats (beef, lamb, pork), sturgeon caviar, fatty herring, saury, sardines (canned), halibut. These products should not be abused in the diet due to the fact that increased content cholesterol in the body is one of the main reasons for the development of atherosclerosis.
Equally important is great content in the diet of nutrients that normalize the metabolism of fats and cholesterol. These substances include essential fatty acids, many vitamins, lecithin, magnesium, iodine, etc. In many products, these nutrients are well balanced with cholesterol (cottage cheese, sea fish, seafood, etc.).
Carbohydrates
There are simple and complex, digestible and indigestible carbohydrates. The main simple carbohydrates are glucose, galactose, fructose, lactose and maltose. TO complex carbohydrates include starch, glycogen, fiber and pectins. Simple carbohydrates, as well as starch and glycogen are absorbed well. Fiber and pectins are almost not digested in the intestines.Carbohydrates make up the bulk of the diet and provide 50-60% of its energy value. Therefore, carbohydrates are the main supplier of energy for the body. The body's carbohydrate reserves are very limited, and with intense work they are quickly depleted. Therefore, carbohydrates must be supplied to the body in sufficient quantities daily.
The importance of carbohydrates is not limited to their energy value. They ensure normal liver function, have protein-saving ability, and are closely related to fat metabolism. Average daily requirement for carbohydrates healthy person the first and second groups of labor intensity is 400 g for men and 350 g for women. Carbohydrates are found mainly in plant foods.
Fiber and pectins are not digested in the intestines and are not sources of energy. However, these “ballast substances”, indigestible carbohydrates, play a large role in digestion. Although fiber is not absorbed in the intestines, normal digestion without it it is almost impossible. Fiber stimulates intestinal motor function, bile secretion, normalizes the activity of useful intestinal microflora, forms feces, creates a feeling of fullness, promotes the removal of cholesterol from the body. Pectins also have similar properties.
Wheat bran, raspberries, beans, nuts, strawberries, apricots, raisins, currants (white and red), gooseberries, cranberries, prunes, cereals (oatmeal, buckwheat, barley, pearl barley), carrots, pumpkin potatoes, etc. are high in fiber. Fruits, berries and some vegetables (beets, carrots, white cabbage, potatoes) are rich in pectins.
Organic acids
They are mainly found in vegetables, fruits and berries, giving them a certain taste. Under the influence of organic acids (malic, citric, oxalic, benzoic, etc.), the secretion of digestive juices increases and intestinal motor function increases. Inclusion in the diet of fruits rich in organic acids(lemons, cranberries, currants, plums, rowan) promotes normal digestion.Essential oils found in vegetables and fruits, giving them a unique taste and aroma. Citrus fruits are rich in essential oils. Essential oils have disinfectant and antiseptic properties. IN small doses they increase appetite, increase the secretion of digestive juices and urination.
Phytoncides
These are unique herbal antibiotics that have antimicrobial effect. Phytoncides are found in many raw vegetables and fruits. Garlic, onions and horseradish are especially rich in them. It is no coincidence that these vegetables are widely used in the treatment of influenza, sore throat and other colds.Tannins
The astringent, tart taste of some fruits (quince, persimmon, dogwood, pears, rowan, etc.) depends on the content of tannins in them, which have an astringent anti-inflammatory effect on the intestinal mucosa. This will explain their healing effect with diarrhea.Coumarins
Contained in cherry leaves and fruits, hawthorn roots and leaves, strawberry and plum leaves, grapes and sea buckthorn berries, etc. Of practical interest are the properties of some coumarins to influence blood clotting processes and thereby prevent the development of blood clots in blood vessels.Lisovsky V.A., Evseev S.P., Golofeevsky V.Yu., Mironenko A.N.
Every person's daily diet should consist of essential nutrients, which many people know almost nothing about. Although everyone should know about them, they are the ones who saturate our body.
Squirrels
Proteins are complex organic compounds containing amino acids. There are more than 80 of them and only 22 of them are distributed in food products. Proteins are necessary to perform many functions of the human body - they participate in the processes of building tissues, cells, organs, in the formation of enzymes, hemoglobin, many hormones and other compounds. They also take part in the formation of compounds and help ensure the body’s immunity to various infections.
The processes of assimilation of carbohydrates, fats, vitamins and minerals cannot be done without proteins. Proteins do not have the ability to accumulate and be formed from other substances, which fundamentally distinguishes them from carbohydrates and fats.
Proteins are simply an indispensable part of nutrition for the human body. Due to insufficient amounts of protein in the body, severe serious violations in the blood, in mental activity, the work of the endocrine glands, growth and development may also slow down small child and accordingly the resistance to various viruses and infections. When it comes to energy sources, proteins are not the main substance, since they can be replaced by both carbohydrates and fats. The formation of proteins in the human body comes from amino acids that come with food.
Amino acids are divided into two main groups:
- Essential amino acids (phenylalanine, valine, leucine, lysine, threonine, isoleucine, methionine, tryptophan). These amino acids are not synthesized in the human body, so the body can only obtain them with food, which is very necessary. Animal products are rich in such amino acids.
- Replaceable amino acids (alanine, cystine, arginine, tyrosine and others). These amino acids can be synthesized from other amino acids found in the human body.
According to the amino acid composition, one can distinguish incomplete and complete (includes essential amino acids) proteins. The source of complete proteins is following products– milk, poultry, fish, meat, eggs. Plant-based foods are rich in incomplete proteins. When compiling a diet, it is worth knowing that more than 90% of amino acids are absorbed in the body from animal products, and approximately 60-80% from plant proteins.
Fats
Fats are complex organic compounds, which consist of fatty acids and glycerol. In human nutrition, in addition to neutral (own) fats, fat-like substances (sterol, phospholipid) are of no small importance. Fats occupy the most important place in the body's energy supply. Fats account for approximately 30% of energy needs. Fats are included in the composition cellular structures, as well as the cells themselves. They participate in the metabolic process. Along with fats, the human body also receives substances necessary for it, such as lecithin, fatty acids and vitamins A, D, E.
A large amount in the human body adversely affects the absorption of calcium, proteins, magnesium, and also increases the body’s need for vitamins that help ensure fat metabolism. Excessive consumption of fats inhibits the secretion of the stomach and the removal of food from it, and also overstrains all functions of the nutritional organs. As a result of all this, disorders in the digestion, pancreas, gallbladder, as well as the liver. When planning your diet, you should consume as little fat as possible, especially with little biological value.
Carbohydrates
Carbohydrates are organic compounds containing oxygen, hydrogen and carbon. Carbons are synthesized under the influence sunlight in plants from carbon dioxide and water. The human body receives complex (polysaccharides - starch, fiber, glycogen, hemicellulose, pectin), simple (fructose, galactose, glucose, lactose, sucrose, maltose), digestible and indigestible carbons into the human body with food.
The human body needs carbohydrates for normal metabolism of fats and proteins. When combined with proteins, they participate in the formation of enzymes, hormones, and salivary secretions. Of particular importance is worth noting pectin, fiber, which plays a major role in nutrition, forming the basis dietary fiber. Glucose is the main supplier of energy to the brain. Berries and fruits are rich in glucose.
At insufficient content In the body of carbohydrates, a disturbance in the metabolism of proteins and fats may occur, as well as the consumption of tissue proteins and food proteins. With a lack of carbohydrates, a person will feel drowsiness, weakness, headaches, dizziness, nausea, trembling, and hunger. Simple sugar will help get rid of these symptoms. When restricting the body in carbohydrates, for example, during a diet, it is worth paying attention to the fact that the amount consumed should not be less than 100 grams. Excess carbohydrate content also has a negative effect. For example, excess carbohydrates can lead to obesity.
Vitamins and minerals
In addition to proteins, fats and carbohydrates, the human body also contains other nutrients such as vitamins, trace elements and minerals. All these substances are simply necessary for a person to ensure that his body completes all processes. They determine the usefulness of the food consumed. After all, the main component of the quality of all food products is the content of nutrients in it.
Vitamins in foods are contained in small quantities, but are still necessary for a person to ensure his work required functions. They help the body absorb other nutrients, and also participate in other important formations and formations. Only properly selected and prepared food can enrich the body with the vitamins it needs.
Minerals also play a large role in the functioning of the body. the main role minerals are involved in the formation of skeletal muscles, oxygen transportation, regulation of heart contractions, transmission of nerve impulses, etc. Along with calcium and phosphorus, minerals help form the bones of the human skeleton.
Antioxidants are natural protection human body from harmful effects free radicals. To strengthen this protection, a person needs to enrich his diet with vegetables and fruits.
The lack of nutrients in the human body will not only affect its internal state, but will also be visible from the outside. For example, a lack of vitamins and minerals will immediately affect human skin. The deficiency of each substance will manifest itself in its own way, but negative effect will be noticeable, even if not immediately, then after a while it will appear and make itself known. That is why nutritionists and doctors constantly talk about a balanced diet, proper food, healthy diet and other things that can affect the human body and its proper functioning.
Need human body in these substances largely depends on the age, as well as the gender of the person, his physical activity and daily load. During times of stress or illness, a person needs much more substances than when his body is calm and healthy. Also, do not forget that children, pregnant women, and the elderly also require more substances. It’s a shame, but the substances do not accumulate in the body. The nutrients in foods make up their value. All products are characterized and divided depending on the content of the considered nutrients in their composition. A person's diet should be varied and balanced. The diet must include all these substances for full-fledged work body, as well as its proper functioning.