When it comes to proper nutrition, everyone begins to unanimously talk about the use of certain amounts of proteins, fats and carbohydrates, but not everyone can immediately determine what foods contain the same proteins, fats and carbohydrates, and in what quantities should they be consumed? To systematize all your knowledge that you already possess to some extent, I will highlight several key aspects and call foods containing proteins, fats and carbohydrates in large quantities per 100 grams. According to its composition, each product from a certain category (be it proteins, fats or carbohydrates) will be richest in the nutrient in the category of which this product is located. I will also highlight good foods containing proteins, fats and carbohydrates and bad when we talk about proper and balanced nutrition. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total calorie content of your diet, if you are not losing weight, but maintain your weight, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods should be present in your diet. But there is one BUT ...

While carbohydrates do a good thing and provide you with the energy you need for work, exercise, and even recreation, they are also quite insidious. , you need to use it correctly, namely: at a certain time of the day, in certain quantities and certain products. Too many restrictions, you say. But it will not work out differently with carbohydrates, since neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in poor health, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is best consumed in the morning (before 2 pm).

In certain quantities means: consume at least 30% and not more than 50% carbohydrates of the total calories in your diet.

And I present a list of certain products below. It lists some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference to foods containing complex carbohydrates... They are slowly absorbed by your body and do not cause a sharp rise in blood sugar and the release of the hormone insulin, which is the main "fat storage" in the body.

Below I give examples of the "good" complex carbohydrates that should dominate your daily diet, and the "bad" fast carbohydrates that you should, if possible, avoid altogether, or at least not consume often.

We sort of figured out with carbohydrates. The most important thing to remember is:

1. Carbohydrates should be 40-45% (for weight maintenance) or 20-30% (for weight loss) of the total calories in your diet.
2. Your menu should be dominated by foods containing complex carbohydrates(cereals, wholemeal bread, durum wheat pasta, etc.)
3. Minimize your intake of "bad" carbohydrates and foods containing fast carbohydrates(some fruits, sugary drinks and juices, instant cereals, sugar, etc.)
4. Eat carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calories in your diet if you are not losing weight, but maintain your weight, and 45-50% if you are in the process of losing weight or .

In this table, you can familiarize yourself with foods that have a high protein content per 100 g.

Protein foods

Proteins are divided into two types: animal and vegetable. Your diet should include foods containing protein both types. But you should know that animal proteins are complete, highly digestible and rich in amino acid composition. Whereas proteins of plant origin, on the contrary, are not completely absorbed by our body and have a poor amino acid composition.

Below are the foods containing animal and vegetable protein.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to a deficiency, and the body will have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is the case if you have heavy workouts with iron and your goal is to gain mass. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver, kidneys, overloading them with its decay products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the whole body. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Protein is your help in creating a beautiful body with prominent muscles, but only if you adhere to the following rules:

1. Eat protein, both animal and vegetable, but prefer more foods containing protein animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
2. Get the right amount of protein based on your workout, weight, and calorie intake. The average amount of protein is 2 g per 1 kg of body weight.
3. The evening meal should be more protein-rich. Try to consume foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fat is another source of energy, but only more powerful than carbohydrates. Internal fat, together with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the supply of nutrients to the body is reduced or not supplied at all;

- fats contribute to the fact that our blood vessels remain elastic, and through them nutrients easily flow to all cells and tissues of our body;

- fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Fatty foods must be present in your daily diet.

The average amount of fat a person needs is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for those who are losing weight and for those who do not lose weight.

Fatty foods

Speaking of fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is unhealthy (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below a list of foods containing good and bad fats.

So, to summarize with fats:

1. Fatty foods it is possible and even necessary! As a percentage of fats, our body should receive 20-30%, in grams - about 1 g per 1 kg (with weight loss, it is possible to reduce it to 0.8 g).
2. Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of sea fish).
3. Try to avoid eating fatty foods in the evening.

Well, we figured it out, what foods contain proteins, fats and carbohydrates and in what quantities. Now you know that foods containing carbohydrates, it is better to use in the morning; foods containing protein are important for the growth and recovery of your muscles; a foods containing fats, are responsible for the normal condition of nails, hair and skin. All this must not be forgotten and taken into account when drawing up your menu for the day.

Your coach, Yanelia Skripnik, was with you!

I wish you, dear girls, to eat right and always remain healthy and slim!

Health as such simply cannot be strong if a system of proper nutrition is not established. In turn, in order to balance the diet, it is necessary to have some theoretical knowledge about the products and the elements that make them up, this proteins fats carbohydrates. The calorie table, of course, can help, but first you need to figure out what they are and what they are responsible for.

Fats

Whatever one may say, but fats are the main building material for the brain and nerve cells. Despite the fact that they are the main problem in building a good athletic figure. It is as difficult with fats as without them. At the same time, it is necessary to learn how to correctly separate “good” from “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good fats are in, etc.

Squirrels

Proteins are the basis for building tissues and internal organs. There are a certain amount of amino acids that are produced in our body, but there are also those that can be obtained exclusively from food. For example, only dairy products, eggs and fish contain all the necessary complete proteins that are required for the normal development of the body. Don't forget about the amino acids found in legumes, vegetables, and whole grains.

Carbohydrates

Only carbohydrates provide the body with more than half of the vital energy it needs, so it is not possible to refuse them, but it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that such are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are frequent. But if you want to pamper yourself with sweet foods, you need to replace them with lactose and fructose. They not only saturate the body, but also do not cause mood changes.

Slow carbohydrates

The main carbohydrates that people need in their diet are starch and vegetable polysaccharides. Their main feature is that they are slowly absorbed, due to which they can stabilize the work of the gastrointestinal tract, as a result of which the metabolism is balanced. A table of proteins, fats, carbohydrates can help with this problem. After all, in fact, you should not be afraid of those products that contain a large amount of starch. Polysaccharides are used in nutrition to maintain the normal microflora of the human intestine. By the way, it is starch that gives nutritional properties to a large number of fruits, vegetables and cereals. He practically filled the entire table of products. in their natural form were the main food of our ancestors for hundreds of thousands of years. When maintaining a diet, do not be afraid that you will gain weight.

Fast carbohydrates

As the table of fats says, carbohydrates are present in almost every product, but you need to be careful with the latter. After all, if polysaccharides are relatively safe, then di- and monosaccharides can be a real danger. Every home has sugar, which is broken down into fructose and glucose in the gastrointestinal tract. In case of blood oversaturation, they are deposited in the fatty layer. By the way, it is said that obesity in many people in America was triggered by the misconception that sucrose affects weight gain, but dietary sugar does not.

Vitamins

You can get additional and necessary vitamins from a variety of healthy foods. You can learn more about this from a dietitian, who will be able to select the complex on an individual basis. For normal functioning, you need: proteins, fats, carbohydrates, vitamins. The table will tell you where you can find these or those vitamins:

Vitamin A... Helpful to keep your eyes and skin in good shape	Bright yellow fruits and vegetables, liver, apricots, fish oil, cheese, butter, carrots, eggs and milk
Vitamin B 1. Promotes normal metabolism in the body, stabilization of water-salt balance, proper functioning of the liver	Nuts, brewer's yeast, milk, sprouted grains, liver, rye and wheat bread
Vitamin B 6... It is necessary for the assimilation of protein and the normalization of carbohydrate-fat metabolism	Bananas and whole grain breads
Vitamin B 12... For protein synthesis and stable functioning of the nervous system and liver. Relevant for tissues with intensive cell division	Buckwheat, liver, eggs and dairy products
Vitamin PP (B 3)... Stabilizes the work of the gastrointestinal tract and liver	Peanuts, yeast, fish, rye bread, meat, wheat grains, liver and potatoes
Vitamin C... Present in all oxidative processes in the human body, activates intracellular enzymatic processes	Berries, fruits and raw vegetables
Vitamin E.For the functioning of erythrocytes and the stable functioning of the genitals	Nuts, sprouted grains, vegetable oils, eggs, green parts of plants, liver
Vitamin D... Participates in phosphorus-calcium metabolism	Butter, fish oil, egg yolk, meat, liver and fatty fish
Folic acid (vitamin B 9)... Promotes the synthesis of nucleic acids, the renewal of cells of the respiratory tract, gastrointestinal tract and epithelium of the skin, the formation of hemoglobin	Orange juice, green leafy vegetables, melon and liver
Vitamin K... To normalize blood clotting	Green leafy vegetables

It should be understood that the table of proteins, fats, carbohydrates and vitamins does not speak specifically about the amount of food intake. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which, most likely, will immediately affect the skin in the form of a rash.

Proteins, fats, carbohydrates: table

Often, the calorie table is necessary for those people who are worried about their health or go in for sports. Moreover, the calculation must be carried out in a comprehensive manner and take into account the energy expended. This information is relevant both for professional athletes who have their own nutritionists, and for ordinary people who lead a healthy lifestyle.

So, here is a table of products. which are contained in them are designed for 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so for a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some "heavy" food categorically cannot be combined with another of the same, because of which, in the course of biochemical processes, all received carbohydrates and fats will go to harm or be deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinions of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.

The basic principles of separate feeding

You cannot combine proteins and carbohydrates in your diet (meaning at one meal). This is due to the fact that different gastric juices are required for their digestion. Consequently, it will be difficult for the body to cope with them. It is best to combine products of the same type, because the same flour products, entering the digestive tract along with protein ones, begin to ferment.

That is why it is necessary to correctly combine proteins, fats, carbohydrates. The compatibility chart will help with this.

Thus, by controlling your diet, you can noticeably improve your health. To do this, you just need to skillfully combine proteins, fats, carbohydrates. The table can be applied not only to the products in it, but also to others falling under these groups. It is much easier to calculate your daily diet, which is especially important for dieting, general recovery or weight loss. In this way, many health problems can be avoided. Anyone can take the first and most important step on the path to a healthy life, relying on proteins, fats, and carbohydrates in foods. The table will also be useful for diabetics.

Ready meals

If we talk about the calorie content of ready-made meals, then the final value will differ from the initial indicators in the products. Therefore, do not be surprised to receive additional calories, carbohydrates, proteins, fats. The table in this case will not help, because everything depends on several factors: what kind of heat treatment the products will be subjected to and for how long; refueling; compatibility of all components and so on. Therefore, the table of products and their calorie content will only become relevant if the correct one takes place.It is necessary to be very careful about your body.

To maintain a slim figure, increase muscle mass, develop strength, and you need an optimal intake of proteins, fats and carbohydrates. To determine which food products contain them, in what ratio to use them, how to take into account their compatibility and calorie content, the corresponding tables are used.

Protein foods

A protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.

The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or provide energy.

The protein received with food does not accumulate in the body - it is either absorbed or excreted.

Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. A lot of vegetable protein in soybeans, lentils, legumes, mushrooms.

Protein in salted, smoked, or canned fish is less digestible and absorbed.

The protein of chicken eggs is almost completely absorbed, but this product is quite high in calories.

The body digests milk and egg whites most quickly, fish and meat proteins a little slower, and vegetable proteins relatively slowly. Protein foods are digested in an acidic environment, and freezing and thawing reduces the benefits of protein by almost half.

Protein foods stimulate the body to synthesize growth hormone, which suppresses excess glucose consumption.

Plants produce amino acids - the primary natural proteins. The body of the animal breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.

Plant proteins are essential for the human body.

Some scientists believe that eating animal proteins clogs the cellular protoplasm, disrupting its original structure, which causes disease and aging. In addition, the digestion of animal protein consumes up to 70% of the energy it contains.

The daily protein intake is 80-100g (based on 1-1.5g of protein per 1kg of body weight). When 1 g of protein is burned, 4 kcal is released. With an excess intake of protein products, the liver and kidneys suffer.

This provision is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an older one. 75g.

Academician Amosov N.M. to replenish essential amino acids, he consumed a little milk and meat (50 g).

The World Health Organization has established standards: a man weighing 65 kg needs 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.

The body does not accumulate protein, burns it in order to avoid turning into toxic substances (cadaveric poison). Forced utilization (digestion) of excess protein requires energy, which may no longer be enough to assimilate carbohydrates or fat, so they are stored undigested, which leads to fullness and an increase in the load on the heart.

Protein releases half as much energy as carbohydrates.

A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.

A common and affordable product - sunflower seeds - contains a lot of protein.

Some researchers deny that meat is essential for muscle strength. They believe that meat has only a stimulating effect, which is mistakenly taken as evidence of its significant nutritional value. In fact, eating animal protein decreases stamina and performance.

Meat takes longer to digest in the body than other foods, which many also consider a sign of its high nutritional value. In fact, the internal organs do a tremendous job. There are a lot of harmful substances in the blood, including uric acid, which is why gout develops.

When feeding on animal protein, the harmful substances contained in it irritate the nervous system, and their salts irritate the vessels. Meat-eaters have neurasthenia, diseases of blood vessels, heart and blood, they look older than their biological age.

Foods containing carbohydrates

Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, and regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, starch. Energy is released, which is especially necessary for the brain and muscles.

Distinguish between simple and complex carbohydrates:

• simple: fructose, glucose, sucrose.
• complex: starch, glycogen, which include fiber.

Glucose and fructose quickly raise blood sugar levels. Glucose is a source of energy for nerve tissues, heart, muscles. Fructose is the sweetest, participates in metabolic processes or is converted into glucose. Fruits, berries, honey contain glucose and fructose.

Dietary fiber is essential for bowel movement and binds harmful substances. Fiber contains vegetables, fruits, wholemeal bread, as well as buckwheat, pearl barley, oatmeal.

Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.

The mass of useful grains in the shell. Therefore, for example, semolina is less beneficial, although it is well digested. Rice is rich in protein and starch, but low in fiber. Oatmeal is high in protein and fat.

Wholemeal bread and rye bread is healthier, although it is less digestible than white bread.

In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the intake of vitamins and minerals, metabolic products accumulate in the body and are difficult to excrete.

To reduce the risk of obesity, carbohydrates are best consumed with herbs, fruits, vegetables.

Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1g of carbohydrates gives 4Kcal of energy.

It is believed that approximately 3/5 of carbohydrates should come from grains (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root vegetables, 1/10 from fruits and vegetables.

Carbohydrates cover approximately half of the body's daily energy expenditure; every day they need up to 400-500g.

Table 2. The content of carbohydrates in some foods

Products (100 g)	Calorie content (kcal)	Carbohydrate content, g
Cereals
Rice	372	73
Simple flour	350	80
Nuts, dried fruits	368	65
White bread	233	50
Boiled pasta	117	25
Confectionery
Cream cake	440	67,5
Shortbread cookies	504	65
Milk ice cream	167	25
Milk and dairy products
Fruit kefir	52	17,5
Whole milk powder without sugar	158	12,5
Kefir	52	5
Meat and meat products
Fried beef sausage	265	15
Fried pork sausage	318	12,5
Fish and seafood
Fried shrimps	316	30
Oil fried cod	199	7,5
Flounder, fried in breadcrumbs	228	7,5
Vegetables
Raw green pepper	15	20
Boiled potatoes	80	17,5
Boiled beets	44	10
Boiled beans	48	7,5
Boiled carrots	19	5
Fruits
Raisin	246	65
Dried dates	248	62,5
Prunes	161	40
Fresh bananas	79	20
Grape	61	15
Cherry fresh	47	12,5
Fresh apples	37	10
Fresh peaches	37	10
Pears	41	10
Fresh apricots	28	7,5
Fresh oranges	35	7,5
Fresh tangerines	34	7,5
Grapefruit fresh	22	5
Nuts
Hazelnuts	380	7,5
Almond	565	5
Walnuts	525	5
Sugar and jam
White sugar	394	100
Honey	288	77,5
Marmalade	261	70
Candies
Lollipops	327	87,5
Iris	430	70
Milk chocolate	529	60
Alcoholic drinks
Alcohol 70%	222	35
Vermouth dry	118	25
Red wine	68	20
Dry white wine	66	20
Beer	32	10

Excessive intake of food rich in carbohydrates leads to obesity.

In the opposite process - limiting the diet (diet, starvation) - the body first consumes the reserves of sugar from the liver, then from the muscles, and only then the adipose tissue.

Starch from potatoes is absorbed better than from cereals - a thin layer under the skin of young potatoes contains an enzyme that accelerates the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in their uniforms."

Fiber is the membranes and fibers of plants. The body does not completely digest fiber, uses it to form feces. Eating foods with fiber slows down the absorption of carbohydrates and removes excess cholesterol.

Table 3. Content of carbohydrates (fiber) in food

Product (100 g)	Fiber content, g
Dried mushrooms	20
Potato	8
Raspberries	5,1
Raisins (3/4 cup)	5
Apples with peel	4,7
Nuts	4
Strawberry	4
Dates	3,6
Dried apricots	3,5
Dried apricots	3,5
Orange	3,1
Oat groats	2,8
Bran bread	2,1
Prunes	1,6
Carrot	1,2
Bread (wheat	1,2
Peas	1,1
Buckwheat	1,1
Pearl barley	1
Beans	1
Beet	0,9
Cabbage	0,7

Fatty foods

Getting the right amount of fat is just as important as consuming carbohydrates and proteins. Both an excess and a lack of lipids (lipos (lat.) - fat) are harmful to the body.

With fatty foods, the body is able to create a fatty layer that reduces heat loss. Lipids protect tissues from damage from falls. They are involved in the formation of cells, nerve pathways, connective tissue.

Fat-rich foods also provide the body with omega polyunsaturated fatty acids. To cover their daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.

Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Foods such as eggs, cheeses, and fatty fish are rich in cholesterol.

Deficiency of fatty foods worsens the condition of hair and skin, weakens the immune system, fat-soluble vitamins A, D, E, K are less absorbed.

Each day should be 1g of fat per 1g of protein, approximately 80-85g. For a more accurate calculation, it is assumed that the proportion of fat to cover daily energy consumption should be 25-30%.

For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered with fatty foods. Considering that when 1 g of fat is burned, 9 Kcal of energy is released, the daily share in this case will be 750/9 = 83 g.

Animal fats should be 70%, vegetable fats - 30% of the daily diet.

The most useful are butter and lard. It is better to use unrefined vegetable oils, for example: sunflower, corn, olive, flaxseed, use them only for dressing cold dishes.

Table 4. Fat content of some foods

Product (100 g)	Fat content, g
Vegetable oils	99,9
Butter	82
Mayonnaise	78,9
Hazelnut	67
Walnut	61
Almond	57
Sunflower seeds	52
Fatty pork	49
Peanut	45
Smoked sausage	44
Chocolate	35
Halva	30
Cheese	27
Boiled sausage	23
Sausages	19
Herring	19
Salmon	15
Rabbit meat	13
Beef	12
Chicken egg	12
Granular sturgeon caviar	10
Chicken meat	9
Mackerel	9
Pink salmon	7
Ham	5
Milk	3,2

All kinds of harmful substances accumulate in the adipose tissue of an animal. With foodstuffs containing animal fat, they end up in the human body. Therefore, you should not eat the skin of birds, lard crusts.

It is better to replace animal fats with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, jellied meat, fried potatoes, broths from fatty fish, fatty cheeses and cottage cheese, ice cream, whipped cream.

Frying with fat is especially harmful, so it is best to cook in a non-stick skillet. To reduce contact of fat with food, use dishes with cells at the bottom.

How to eat right

You need to sit down at the table with a feeling, distinguishing it from appetite. As a rule, your favorite foods cause your appetite. A truly hungry organism is ready to eat any product.

After eating protein products, you should not take liquid and other types of food for 3 hours, after carbohydrate - 2 hours, after vegetables, fruits - half an hour. The time interval is necessary for the accumulation of gastric juice.

Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.

To assimilate refined sugar sold in stores, the body spends a lot of vitamins C, group B, calcium.

Carbohydrates from fresh vegetables and fruits that have not been cooked give the body maximum energy and are quickly absorbed.

Cereals have too few essential amino acids, vitamins A, B, and C. Such an unbalanced composition forces the body to consume large amounts of protein foods (animal protein), which, in turn, leads to overeating.

It is useful to use a little wholemeal bread, as well as bran.

When cooking, cereals, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body is less resistant to various diseases.

It is healthier to use cereal-based products with fresh vegetables, herbs, seaweed. Sprouted wheat is useful.

There are almost no vitamins and microelements in bread. The body spends 10 times more time to process the starch of cereals than it does to digest potato starch. Therefore, until the age of two, you should not feed your child any starchy food.

Foods such as beans, lentils, and beans, which are rich in protein, increase the production of uric acid. Eating them with bread disrupts the acid-base balance in the body.

Dairy products contain fat and protein and are best consumed as a standalone product or with vegetables.

Eating boiled eggs is preferable to meat.

It is better to replace sugar with honey, dried fruits, fruits.

Natural, not heat-treated food is preferable - vegetables, fruits, nuts, seeds, fruits. The fewer foods in a dish, the better. Variety forces you to eat more and makes digestion difficult.

Vegetable salads made from cabbage, celery, cucumbers, radishes, tomatoes, parsley are useful. It is enough to mix 2-3 types of vegetables, consume them without salt, vinegar, mayonnaise.

Fats are best added to ready-made meals, since they impair the absorption of proteins and create fermentation.

Protein is healthier when consumed with grains or vegetables.

It is better to replace table salt with sea salt. Or use gammasio to add salt to food: mix 1 part of sea salt with 12 parts of sesame or flaxseed crushed in a coffee grinder.

Each meal should be based on fresh vegetables.

Fruits are best eaten on their own, because in combination with other foods, they cause fermentation in the intestines.

It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should end at least two hours before bedtime.

Half of the daily calories (50%) in foods should come from foods that contain carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, a rapid onset of a feeling of fullness.

Proteins from food provide energy after burning fats, their share in the daily diet should be 20%.

The share of fats accounts for the remaining 30%. Vegetable and omega-3 fats are preferable, they are contained in fish. It is better to refuse animal fats.

When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is the intake of 2500-3500 kcal.

Table 5. Content of proteins, fats, carbohydrates in food

Product (100 g)	Energy value (kcal)	Proteins (g)	Fat (g)	Carbohydrates (g)
Cereals, legumes, nuts
Baton	235	7,7	3,02	53,33
Peas	298	20,5	2,04	64,01
Buckwheat	335	12,6	3,26	54,3
Pasta	337	10,4	1,13	79,4
Oat groats	303	11	6,1	49,94
Pearl barley	320	9,3	1,13	67,5
Rice	330	7	1	73,2
Hazelnut	707	16,1	66,9	9,9
Dairy products
Fat kefir	56	2,8	6,2	6,61
Milk	61	3,2	3,6	5,16
Condensed milk	320	7,2	8,5	56
Cream 10%	118	2,8	10	4,8
Creamy ice cream	179	3,3	10	20,18
Sour cream	294	2,4	30	3,18
Cheeses	352	26	26,8	0
Fat cottage cheese	232	14	18	2,85
Low-fat cottage cheese	88	18	0,6	1,85
Fatty food
Mayonnaise	624	2,8	97	2,6
Margarine	743	0,3	82	1
Vegetable oil	899	0	99,9	0
Butter	748	0,5	82,5	0,8
Fruits and vegetables, herbs
Apricots	41	0,9	0,1	10,8
Oranges	40	0,9	0,3	10,3
Watermelon	38	0,7	0,2	7,9
Bananas	91	1,5	0	21
Grape	65	0,6	0,2	16,8
Cherry	46	0,8	0	10,3
Peas	73	5	0,2	13,8
Porcini mushrooms	23	3,7	1,7	3,4
Pear	49	0,4	0,3	10,9
Melon	38	0,6	0	10,3
Raisin	262	1,8	0	66
Sauerkraut	19	1,8	0	3,2
Cabbage	27	1,8	0,1	6,8
Potato	80	2	0,4	18,1
Cranberry	26	0,5	0	3,8
Carrot	34	1,3	0,1	9,3
Cucumbers	14	0,8	0,1	3,8
Pepper	27	1,3	0	7,2
Peaches	43	0,9	0,1	11,3
Tomatoes	23	1,1	0,2	5
Radish	21	1,2	0,1	3,8
Salad	17	1,5	0,2	3,1
Beet	42	1,5	0,1	12,8
Pumpkin	25	1	0,1	5,9
Apples	45	0,4	0,4	11,8
Meat fish
Mutton	209	15,6	16,3	0
Boiled sausage "Doctor"	257	12,8	22,2	1,5
Beef	218	18,5	16	0
Squid	110	18	4,2	0
Chicken	141	18,2	18,4	0,7
Rabbit meat	183	21,1	15	0
Fatty pork	491	11,7	33,3	0
Horse mackerel	114	18,5	4,5	0
Chicken egg	157	12,7	11,5	0,7

Changed: 02.10.2018

It is very important to maintain a balance of protein, fat and carbohydrate intake to ensure proper nutrition. None of these substances can be eliminated from the daily diet without harming the entire body.

Carbohydrates replenish the body's energy supply and normalize the metabolism of proteins and fats. Combining with proteins, they are converted into a certain type of enzymes, hormones, the secretion of the salivary glands and into a number of other important compounds.

Depending on the structure, simple and complex carbohydrates are isolated. Simple ones are easy to digest and have low nutritional value. Their excessive use leads to a set of extra pounds. In addition, an excess of simple carbohydrates favors the multiplication of bacteria, leads to intestinal diseases, worsens the condition of the teeth and gums, and provokes the development of diabetes mellitus.

As you can see, there is practically no benefit in foods containing simple carbohydrates. Their main sources are:

• sugar;
• white bread and pastries;
• any kind of jam and jam;
• white flour pasta.

It is better to refuse the use of such products altogether, as they contribute to obesity in the shortest possible time.

It is better to give preference to simple carbohydrates found in fruits and vegetables. It is very useful to eat watermelon, bananas, pumpkin, turnips in the morning.

Complex carbohydrates (or polysaccharides) contain a significant amount of fiber, which is needed to lower blood cholesterol levels, prevent gallstone disease, and control appetite. Polysaccharides are able to saturate the body for a long time. Also among the positive properties of polysaccharides are:

• providing the body (in addition to calories) with valuable nutrients, vitamins and microelements;
• slow processing by the body, as a result of which the release of sugar into the blood occurs at a low rate;
• entering the body with liquid food, which improves the functioning of the digestive system.

What foods contain complex carbohydrates? Among the foods that contain healthy carbohydrates are:

• oat and buckwheat groats;
• brown rice;
• peas, beans and lentils;
• some vegetables and fruits;
• greens;
• nuts.

Lack of polysaccharides in the body can cause weakness, drowsiness and bad mood. However, you should not get carried away with eating foods containing complex carbohydrates: in excessive quantities, they can also lead to excess weight.

Even people prone to overweight do not need to exclude carbohydrate foods from the diet. We recommend that you simply follow a number of rules that prevent the transformation of carbohydrates into fat:

• Eat small meals, but often.
• Monitor the amount of carbohydrates consumed: no more than 50–70 g per serving.
• Eliminate the use of sweets, packaged juices, soda, baked goods, and give preference to legumes and whole grains.
• Actively engage in physical education and sports, spending calories from carbohydrate foods.

Squirrels

Protein is a vital substance. Protein contributes to the growth of muscles and muscle tissue, and takes part in metabolic processes. Proteins, when digested, are broken down into amino acids, which the body uses to create its own protein. Plant-based sources of protein have several benefits:

• in addition to protein, they contain carbohydrates, useful vitamins and minerals, which are very well absorbed;
• they do not contain saturated fats, cholesterol, hormones and antibiotics, which negatively affect the functioning of all body systems.

Vegetable protein contains the following products:

• peas;
• beans;
• Rye bread;
• rice, pearl barley and buckwheat groats.

Excessive consumption of protein foods threatens liver and kidney overload, which occurs due to protein breakdown products. Also, an excessive content of proteins in the body is fraught with putrefactive processes in the intestines.

Fats

Fats are a source of energy. In addition, they are essential for the successful assimilation of a number of vitamins by the body and serve as a supplier of essential fatty acids.

There are two types of fats: saturated and unsaturated. Saturated fat promotes the buildup of cholesterol and the formation of atherosclerotic plaques. Unsaturated fat, when consumed in moderation, can burn fat and prevent blood clots.

Unsaturated fatty acids are found in vegetable fats, they do not contain cholesterol, but, on the contrary, help cleanse the body from it, preventing thrombosis and atherosclerosis, promote bile secretion and normalize intestinal function. This type of fat is easily absorbed and digested quickly enough.

Unsaturated fats are found in plant foods such as:

• sunflower, olive, linseed and corn oil;
• nuts and seeds;
• olives and olives.

Fats are essential for the body. If they are completely excluded from the diet, then a number of negative consequences may appear:

• dry skin;
• bad mood and depression;
• chronic fatigue and drowsiness;
• constant feeling of cold;
• inability to concentrate.

It should also be mentioned that the absence of fat in the diet will not lead to weight loss, but, on the contrary, may result in the appearance of extra pounds. The fact is that the body will compensate for the lack of fat using proteins and carbohydrates. And by consuming large amounts of fats and simple carbohydrates, you are equally at risk of becoming overweight.

With excessive consumption of fats, the absorption of protein, magnesium and calcium deteriorates, problems arise with the digestive system. Correct fat metabolism will ensure the use of vitamins contained in vegetables and fruits.

Balance of proteins, fats and carbohydrates

Proteins, fats, carbohydrates contained in food must be counted in order to consume a sufficient and necessary amount of them.

To control weight, you need to know what the optimal daily intake of BJU is. The most successful ratio of proteins, fats and carbohydrates (BZHU) is 4: 2: 4. It is necessary to note the daily rate of each of the components:

• proteins - 100-120 grams, with intense physical labor, the rate increases to 150-160 grams;
• fats - 100-150 grams (depending on the intensity of physical activity during the day);
• carbohydrates - 400-500 grams.

Note that 1 gram of protein and carbohydrates contains 4 kcal, and 1 g of fat contains 9 kcal.

The basics of proper nutrition

Both fats and carbohydrates and proteins are necessary for the full functioning of all vital systems of the body. Summarizing the above and adding some new information, we suggest that you familiarize yourself with the recommendations that will allow you to ensure the right approach to nutrition:

• Study the daily intake of BJU and try not to exceed it, an excess (as well as a lack) of substances will negatively affect your health.
• Consider your weight, lifestyle and physical activity when calculating the norm.
• Not all proteins, fats, and carbohydrates are beneficial; choose foods that contain complex carbohydrates and unsaturated fats.
• Eat fat and complex carbohydrates in the morning and protein in the evening.
• Cook foods containing proteins, fats and complex carbohydrates only by steaming, stewing or baking them, but never frying them in oil.
• Drink more water and eat fractionally, as such a diet can provide better absorption of substances.

Knowing about proteins, fats and carbohydrates will help you create the right and balanced menu for every day. A properly selected diet is the key to health and well-being, productive working hours and good rest.

A balanced diet should include all the nutrients our body needs: proteins, carbohydrates, fats, vitamins and minerals.

Optimal ratio proteins, carbohydrates and fats highly depends on. A properly formulated diet is 50% of the result for any sports and, of course, weight loss exercises. But not all proteins, fats, and carbohydrates are healthy. This article explains which proteins, fats and carbohydrates should be included in your daily menu, and which proteins, fats and carbohydrates on the contrary, they are harmful. And also about which foods are sources of healthy proteins, fats and carbohydrates, and which are harmful.

PROTEINS FATS CARBOHYDRATES:

Squirrels

We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are made up of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.

Proteins are built from amino acids. The body can synthesize most of the amino acids on its own. But there are several amino acids for which the human body is not able to synthesize. These are the so-called essential amino acids. We must get them from food.

• What does the lack or absence of essential amino acids lead to?
• What foods contain essential amino acids?

Until recently, it was believed that the rate of protein consumption is 150 g daily, today the officially recognized rate is 30-45 g. At the same time, the consumption of an excess amount of protein causes intoxication of the body - poisoning with protein breakdown products.

At the same time, it is not so much the amount of protein supplied with food that is important, but the presence of essential amino acids in it. In addition, since we need all the essential amino acids for protein synthesis, if one is not enough, the other amino acids will not be used either.

You can get all the amino acids you need from both. There is a myth about the "inferiority" of vegetable protein. In fact, by combining grains and legumes (in a ratio of about 1: 1), you can fully provide yourself with all the amino acids.

• Examples of cereals: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
• Examples of legumes: soybeans, peas, beans, chickpeas, lentils.

You don't have to eat grains and legumes in one meal. But sometimes it's convenient and tasty. For example, you can cook pilaf from rice and legumes (green peas, lentils, beans. Such a dish will contain complete vegetable protein.

Let's take a look at the pros and cons of plant and animal sources of protein.

Animal protein

Pros of Animal Protein Sources:

• Animal products (meat, fish, eggs and milk) contain the full range of essential amino acids.
• Animal products may contain protein in a more concentrated form.

Cons of Animal Protein Sources:

Vegetable protein

Pros of Plant-Based Protein Sources:

Cons of plant-based protein sources:

Fats

Fats are a must in a balanced diet. Their functions in the body are varied:

But not all fats are healthy! and differ greatly in their composition and effects on the body. In some respects, their effects can be opposite.

Vegetable fats

Vegetable fats are composed primarily of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the elimination of cholesterol from the body (thereby preventing atherosclerosis). These fats are easy to digest and absorb. Also, vegetable fats promote bile secretion and enhance the motor function of the intestines.

Although fat contains a lot of calories (about 900 calories per 100 grams), it is not recommended to exclude them from your menu, even during a diet. Moreover, not so much the fat contained in food is deposited in our "fat depots" as the one that is formed in the body from. A lack of unsaturated fatty acids in the daily diet is detrimental to health. First of all, it affects the condition of the skin.

The main source of vegetable fats are vegetable oils (olive, sunflower, sesame, linseed, etc.). But do not forget about the "hidden" fats, the source of which are, for example, nuts, avocados, olives. Sources of "hidden" fats are found along with and.

Important! Everything that has been said about the benefits of vegetable fats applies to unprocessed vegetable fats. This does not include the vegetable fats found in foods such as margarine. Or the oil used to make French fries - carcinogenic substances are formed during the frying process. And from vegetable oils it is better to choose cold-pressed oils.

Animal fats

Animal fats contain saturated fatty acids and a high percentage of cholesterol.

Fats from dairy products, such as butter, contain more unsaturated fatty acids (almost as much as vegetable oils). They are somewhat better digested and easier to remove from the body. We can say that fats from dairy products are somewhere between the fats found in meat and vegetable fats.

• Animal fat is one of the main factors causing cardiovascular disease.
• The consumption of animal products leads to an increase in cholesterol in general, and especially LDL cholesterol, which causes atherosclerosis.
• There is a link between animal fat and certain cancers (breast cancer, prostate cancer, colon cancer, and pancreatic cancer).

Essential fats

Essential fats cannot be synthesized in our body. Accordingly, like essential amino acids, essential fats must come to us with food. But with fats, everything is easier than with: essential fats are Omega 3. Omer 3 is found in wheat germ oil, walnut oil (you can get it in a latent form - just walnuts), linseed oil (it should be borne in mind that linseed oil contains phytoestrogens, which is not useful for everyone) and fish oil (a hidden source - fatty fish).

Carbohydrates

Carbohydrates are the main source of energy for the body. But the role of carbohydrates is not limited to this. Carbohydrates are just as important as and. An excess of carbohydrates in food contributes to the formation of fat, but its lack leads to disruption of metabolic processes in the body.

The role of carbohydrates in the body:

• Carbohydrates supply the body with glucose, which is essential for muscle function. Energy is produced by the breakdown of glucose in a process called glycolysis.
• Carbohydrates provide the body with vitamins (such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9)), minerals (such as iron, chromium, magnesium, phosphorus) and antioxidants that protect the body from free radicals.
• Carbohydrates are used to identify cells - carbohydrates are found on the outer membrane of most cells and allow other cells to be recognized (they are receptors).
• Carbohydrates are a component of nucleotides - a group of organic compounds that make up the genetic material contained in each cell (DNA and RNA).

Excess carbohydrates(more than 500 grams of carbohydrates entering the body per meal) causes a sharp increase in blood glucose. As a result, the level of insulin rises, which, in turn, stimulates the synthesis of fats, which are then deposited in the so-called fat depots - on the waist, abdomen, hips, etc. However, while carbohydrates are the main culprits in fat formation, they should still be present in the daily diet.

Lack of carbohydrates(less than 50% of the calories in the daily diet) leads to the following consequences:

• Depletion of glycogen in the liver, which leads to the accumulation of fat in the liver and impairment of its functions (fatty degeneration of the liver).
• Violation of protein metabolism, which is expressed in the fact that fats are actively used to obtain energy. This can cause poisoning of the body with fat breakdown products - an acidotic crisis. If, during fasting, the acidotic crisis is a short transitional stage, after which the body begins to use its own internal reserves more efficiently, then with a diet that excludes carbohydrates, such a transition does not occur. In the worst case, it can lead to unconsciousness and acidotic coma.
• Lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in an insulin-dependent