Healthy eating - recommendations of an endocrinologist

The very phrase “healthy eating” is perceived by many of us as an overwhelming burden of responsibility. It often seems that changing eating habits and sticking to a healthy diet is a non-trivial process.

We suggest considering the basic principles and recommendations. And start, so to speak, small, gradually evolving...

Attention! All recommendations are given without taking into account concomitant pathologies of food intolerance or allergies. In these cases, you must make a correction in consultation with your doctor.

Why do we need food?

So, first we need to understand why we need food?

Food is the only source of energy for our body, as well as a source of positive emotions. In addition, food is necessary for the “construction” of new cells, maintaining the vital functions of the body as a whole, and the normal functioning of organs and systems. Improper, unbalanced nutrition can lead to the development of many diseases, deterioration of appearance, and decreased mood. Therefore, any recommendations for the treatment of various diseases should begin with nutritional correction.

The effect of amino acids on the body

Protein that enters the body with food is broken down into 20 amino acids. They are required to perform the following functions:

• synthesis of hormones;
• maintaining the activity of thought processes due to the conduction of nerve impulses;
• tissue restoration and growth;
• regulation of the nervous system;
• formation of muscle fibers;
• production of antibodies and enzymes;
• Metabolism management.

Organic compounds are a structural component of proteins

Simple Rules for Meal Planning

In order for food to maintain our health at a good level, we must follow simple rules for planning a healthy diet :

• Naturalness - choose only fresh or freshly frozen products for cooking. No canned food, semi-finished products, fast food, smoked meats!
• Completeness - the presence of all vital macro- and microelements;
• Balance - an adequate ratio of proteins, fats, carbohydrates, vitamins, microelements and fiber.
• Timeliness - eating at a certain time, 5-6 times a day.

Purpose of essential amino acids

Proteins and NAC are of great importance for the proper functioning of all systems of the human body. Protein that comes from outside is the most complete when it has a balanced composition. The need for NAC increases sharply with intense sports and a high risk of injury. It is impossible to build muscle mass if there is a lack of AA in the body. To quickly recover from physical and stressful activities, burn fat and maintain excellent shape, it is necessary to consume foods rich in NAC for their correct balance in the complex system of human functioning.

What does food consist of?

Everyone knows from school that food consists of carbohydrates, proteins and fats, the so-called nutrients, and also contains microelements and vitamins that have no nutritional value, but support biochemical processes.

Carbohydrates

The main suppliers of energy to the body and increase blood sugar levels are carbohydrates . This means that as a result of chemical transformations in the body, carbohydrates are broken down into water molecules, CO2 and ATP (energy carriers) and this process does not require large energy costs. The synthesized energy must be expended during muscular work. If this does not happen, then unrealized energy accumulates in the fat depot in the form of triglycerides. In the absence of carbohydrates, the body begins to “extract” energy from fats and proteins. As a result of these processes, by-products (toxic, for example, ketone bodies) are produced and a large amount of one’s own energy and enzymes are wasted, which leads to tension in the digestive system, liver and kidneys. Therefore, a diet that does not contain carbohydrates is not healthy.

To maintain energy balance, a person needs to consume about 300 grams of carbohydrates per day or 50% of the total calories (1 gram of carbohydrates provides 4 kcal of energy).

Based on the rate of breakdown in the intestines, as well as the rate of increase in glucose in the blood, carbohydrates are divided into simple (“fast”), complex (“slow”) and fiber. Simple carbohydrates provide energy within 10-15 minutes. Sources of simple carbohydrates (glucose, galactose, sucrose, lactose, maltose) are products containing refined sugar, as well as sweet fruits, honey, milk, beer. The energy obtained as a result of the digestion of simple carbohydrates accumulates quickly and requires rapid utilization. Complex carbohydrates are broken down into simple ones within 30-60 minutes. Sources are cereals (cereals, flour), potatoes. With prolonged cooking or mechanical grinding, complex carbohydrates are digested faster and the rate of increase in sugar is closer to that of simple carbohydrates. The energy obtained as a result of the breakdown of complex carbohydrates accumulates gradually and provides long-term energy support to the body. Fiber or dietary fiber is an essential component of food. Despite the fact that it does not provide nutritional value, it has a number of excellent functions to support digestive processes: it regulates the rate of absorption of carbohydrates and fats, stimulates intestinal motility, and cleanses the intestines of undigested foods. The daily fiber requirement is 20-60 g.

Squirrels

Proteins are the main building material in any living organism. In addition, proteins carry out 8 more different functions, thanks to which the transport of useful substances through the blood occurs, the water balance in cells and intercellular space is maintained, the immune system functions, etc. In the absence of carbohydrates, proteins take on the function of maintaining energy metabolism. Proteins consist of amino acids, which in turn are divided into non-essential (can be formed in the body from various substances) and essential (not formed in the body, but only comes from food). The source of essential amino acids is animal protein, fish protein, milk, and also partially legume proteins, especially soybeans. Therefore, products containing legumes can be an alternative when limiting meat consumption and intolerance to milk protein. Cereals are also a source of protein.

The daily protein requirement is about 0.8 grams per kilogram of body weight per day or 25% of the total calorie content (1 gram of protein provides 4 kcal of energy). Animal proteins should make up 20% of the total protein.

Fats

Fats are the main depot of energy. In addition to this function, fats protect internal organs from mechanical damage, from cooling or overheating, and promote the absorption of vitamins A, D, E, K. Fats have another important function. They are the main material for the synthesis of steroid hormones and phospholipids - the main component of the cell wall. Steroid hormones include sex hormones. With a deficiency of fats in the diet, their deficiency develops, which leads to sexual dysfunction and infertility. If the balance of consumed fats is disturbed, there is a risk of developing atherosclerosis. Remember that fats do not raise blood sugar.

Fats consist of fatty acids (FAs), which in turn are divided into saturated and unsaturated. the classification of fatty acids looks like :

Saturated fatty acids

are of animal origin and as a result of their metabolism, “bad” cholesterol is formed in the body, the increase of which leads to atherosclerosis. Trans fats (TF) have the same negative effect on the body. FAs are formed when any fatty acids are heated to high temperatures.

Source of unsaturated fatty acids

are plants and fish oil. Unsaturated fats prevent the development of atherosclerosis and are a component of “good” cholesterol. Of particular importance is the ratio of Omega FAs in the diet. The most useful are Omega 3 FAs - they reduce cholesterol, give elasticity to blood vessels, prevent the formation of blood clots, have an antioxidant effect, improve the condition of ligaments, and have an anti-inflammatory effect. Therefore, in the human diet, the optimal ratio of Omega 3 and 6 FAs ​​should be close to 1:4.

FA content in products

About Cholesterol

Cholesterol in the body is synthesized from saturated fatty acids and acetic acid (a breakdown product of carbohydrates). This is the so-called endogenous cholesterol. Part of the cholesterol enters the body exogenously with products of animal origin (exogenous cholesterol). Cholesterol plays an important role in the body. It is provitamin D3, serves as a starting substance for the formation of sex hormones, adrenal hormones, and is involved in the formation of bile acids. Elderly people and people predisposed to atherosclerosis are advised to limit the consumption of foods high in cholesterol, without eliminating them completely from the diet.

The daily requirement for fat is 25% of the total calories (when burning 1 gram of fat, 9 kcal of energy is released), and animal fat should make up no more than 10% of the total calories. The amount of cholesterol consumed should not exceed 300 mg/day.

Vitamins and microelements

We must also not forget about vitamins and microelements , the source of which are products of both animal and plant origin. Vitamins play an important role in biochemical processes. They are cofactors for enzymes, that is, activators of chemical reactions. With a deficiency of vitamins, the functions of organs and systems are disrupted. Vitamins contained in plant foods are very sensitive to heat treatment, so it is important to consume these foods raw. Vitamins enter the body in two ways: exogenous (with food) and endogenous (synthesized in the intestines). Most come only from food. It is also important that some of them have a very short lifespan in the body and are quickly destroyed, so they must be consumed daily.

The minimum daily intake of vitamins is about 0.15 g. A person’s need for individual vitamins is determined by a number of factors: age, state of health, nature of activity, time of year, nutritional status; accordingly, the average daily requirement varies.

microelements are involved in the biochemical processes of the human body . The most important are: calcium, phosphorus, magnesium, sodium, potassium, selenium, zinc, copper, iodine, chromium, iron, silicon. The sources of these microelements are products of plant and animal origin. With their deficiency in food, various pathological conditions develop. Conversely, against the background of any disease, a deficiency of microelements occurs due to their increased consumption. In these cases, it is necessary to increase their intake. We will talk in more detail about the role of microelements in the human body separately. It is important to remember that for the health of the body, a balance of both vitamins and microelements from food is necessary.

Replaceable: which products contain amino acids

Content

The list of “Replaceables” includes:

1. Aminosuccinic acid - used for protein synthesis and muscle growth, found in brain cells, promoting concentration. Sources include meat products, dairy and fish.
2. Carnosine and Alanine are responsible for maintaining the immune system, have antioxidant properties, and make muscle fibers resistant to heavy physical activity. Such amino acids are found in food products, for example, beef, fish, pork, yeast.
3. Cysteine ​​reduces pain, relieves inflammation, reduces the risk of cancer, and improves the condition of skin and hair. Its sources can be: corn, broccoli, dairy products, eggs.
4. Glutamic acid has a beneficial effect on the production of growth hormone, transmits nerve impulses, and takes part in muscle contractions. Mushrooms, tomatoes, dried fruits, and seafood contain it in large quantities.
5. Aminoacetic acid forms muscle tissue, has regenerating, anticancer, and immunostimulating properties. Sources include: cucumbers, cabbage, pumpkin, beans, fish, cheese.
6. Ornithine takes part in the formation of urine, stimulates the process of fat burning, heals wounds, and improves immunity. The main suppliers are considered to be nuts, eggs, poultry and fish.
7. Proline cleanses blood vessels, normalizes blood flow, restores damaged muscles and tendons, and takes part in the production of collagen. There is a high content of amino acids in foods: eggs, seaweed, nuts, whole grains.
8. Taurine affects blood clotting and improves blood supply to the heart muscle, improves metabolic processes, has a beneficial effect on the respiratory system, and prolongs youth. A large amount of it is present in poultry meat, red fish, and seafood.

   
   In order for the body to function and develop, a person needs a supply of 20 amino acids

9. Serine is necessary for the production of serotonin (the hormone of happiness), immunoglobulins, and stimulates the production of muscle fibers. Serine is found in milk, cottage cheese, soybeans, and cauliflower.
10. Glutamine can be converted, if necessary, into glutamic acid and back. It promotes cell regeneration, detoxification, immunostimulation, and prevents muscle breakdown. Rich in its presence: beans, parsley, asparagus, cottage cheese, red fish.

How to calculate daily nutrient requirements?

There are two approaches to calculating consumed nutrients: average population and individual. Many recommended menus are based on the first approach, that is, they do not take into account individual energy expenditure, the presence of diseases, characteristics of the region of residence, etc. Individual or personal calculation takes into account the characteristics of the patient and is carried out by a medical specialist.

Step 1 . With both approaches, the norms for the consumption of proteins, fats and carbohydrates are first calculated, taking into account the required daily calorie intake according to the formula:

Daily caloric intake (DC) for women (approximate calculation of basal metabolism):

• 18-30 years: (0.06 * weight in kg + 2.037) * 240
• 31-60 years: (0.034* weight in kg + 3.54) * 240
• over 60 years old: (0.04 * weight in kg + 2.76) * 240

For men:

• 18-30 years: (0.06 * weight in kg + 2.9) * 240
• 31-60 years: (0.05 * weight in kg + 3.65) * 240
• over 60 years old: (0.05 * weight in kg + 2.46) * 240

If you lead a sedentary lifestyle, then multiply the resulting value by 1.1, with moderate physical activity - by 1.3, with hard work - by 1.5. However, if you can calculate the energy costs for work during the day using special tables, then simply add the resulting number to the results of the calculation using the formula.

You can also determine your individual basal metabolic rate by undergoing a body composition study (Body composition analysis using the bioimpedance method ) and then you will not need a calculation formula.

If you are faced with the task of losing weight, then your daily caloric intake should be reduced by 20%.

p>
Step 2 .
After you have calculated your daily caloric intake, we proceed to calculating the daily intake of proteins, fats and carbohydrates. For normal functioning, a person needs to consume 25% of total calories and 50% of carbohydrates per day from proteins and fats. Knowing that 1 g of proteins and carbohydrates during the breakdown process provide 4 kcal of energy, and 1 g of fat - 9 kcal, the formula for calculating the daily nutrient requirement will look like this:

• Proteins, g: (SC x 0.25): 4 (20% animal proteins)
• Fats, g: (SC x 0.25): 9 (30% animal fats)
• Carbohydrates, g: (SC x 0.5): 4 (30% - simple carbohydrates)

Step 3 . The last step in creating your menu will be the distribution of calories throughout the day.

The following approaches are recommended:

Essential amino acids (AA)

When creating a menu for yourself, especially when losing weight, you need to choose products that contain essential amino acids in the right quantities and know how they act on the body.

Let's consider which amino acids are classified as essential - these are those that the body is not able to synthesize on its own:

1. Valine saves people from stress, is effective in stimulating tissue and muscle growth, is an antidepressant, and neutralizes sudden temperature changes in the environment.
2. Leucine is the natural basis of proteins. Leucine is found in the blood, glands and organs, and is indicated for muscle tissue dystrophy, exhaustion of the nervous system, and decreased hemoglobin in the blood.
3. Isoleucine regulates blood glucose levels, accelerates metabolism, takes part in the production of blood and lymph, bone restoration, and increases endurance during physical activity.
4. Lysine has the ability to provide the heart muscle with oxygen and nutrients through blood transport, activates the production of immune antibodies, and has an antiviral effect.
5. Phenylalanine is an antidepressant that improves memory and emotional state, reduces appetite, and reduces pain.
6. Methionine increases muscle tone, removes toxic substances and reduces the effects of radiation exposure, and is involved in the production of collagen.
7. Tryptophan has a sedative effect, activates the production of growth hormone, relieves spasms of various etiologies, and alleviates migraine pain.
8. Threonine is responsible for the production of connective and muscle tissue, the production of antibodies, and prevents the production of fat cells.

Due to the fact that a person does not produce the above substances on his own, let us consider using the table “Foods with a high content of amino acids”:

Catering issues

1. First of all, distribute your meals so that you don’t feel hungry or overeat. It is ideal to eat food every 2-3 hours in small portions (6 meals a day), but options for 5 and 4 meals a day are possible.
2. During the main meal you should not be distracted by anything (TV, computer, newspaper, etc.). Eat slowly, chewing your food thoroughly.
3. After the main meal, it is better to take a walk or walk up the stairs or along the office corridor for 10-15 minutes to allow the body to use up “fast carbohydrates” and speed up the basal metabolism.
4. The last meal should be no later than 3 hours before bedtime.
5. When you feel hungry, don’t hesitate to snack on some protein or vegetables.
6. Food should be varied. Be creative with products, create new dishes, use natural herbs and spices.
7. To provide the necessary fiber to your diet, as well as slow down the absorption of fats and carbohydrates, include vegetable dishes in every main meal.
8. Maintain your daily water intake. You should drink 1.5-2.0 liters of mineral water per day.
9. You can't go hungry!!!

This article describes the most general rules regarding healthy people. If you have any health problems, you should discuss your individual diet with a medical specialist. At the CELT clinic, such professional assistance can be obtained during a consultation with an endocrinologist. We are always ready to help!

Be healthy!

Conditionally replaceable: which products contain

Conditionally replaceable are amino acids that cannot be produced during certain periods of life (infancy and old age), or when there is an insufficient amount of components such as:

• arginine – necessary for the body where rapid growth of muscle mass is needed, to improve metabolic processes and immune function;
• tyrosine – transmits nerve signals, with its participation hormones are produced (including the “happiness hormone”) and pigments;
• histidine – enables the growth of muscle tissue and the production of enzymes;
• cysteine ​​– supports the health of the visual organs, the nervous system, and the rapid development of muscles.

Conditionally replaceable ones are found in foods high in amino acids: legumes, bananas, nuts and seeds, poultry, beef and turkey, and seafood.

Essential amino acids enter our body with the food we eat.

Daily intake of AK

Amino acid requirements vary depending on health status, age, quality of life, and the amount and intensity of physical activity. It is necessary to clearly understand and regulate the quantitative composition of amino acids in the body. Thus, the normal daily dose of consumption is determined to be 0.5-2 grams per day.

It is very important to remember that if there are problems with the absorption of these substances, allergic reactions may occur. The need for their additional intake greatly increases during active physical and mental stress, during periods of intensive growth, during the fight against diseases and during the recovery period.

Amino acids: general characteristics and functions

Amino acids are the building blocks of protein

Amino acids are organic substances that are called the “building” particles of protein.

The functions they perform:

1. Protein is synthesized from them.
2. With their help, the brain works fully.
3. Amino acids help vitamins fulfill their purpose and work at full strength.

Also, people involved in sports who want to lose weight or gain weight focus on the consumption of proteins and amino acids. Such measures help to achieve the desired result quickly and without harm to health.

The chemical definition of amino acids is as follows: organic compounds whose molecules contain amino groups and carboxyl groups. The simplest representative is aminoethanoic or aminoacetic acid.

About 150 different amino acids are found in nature. Alpha amino acids are of greatest importance, since they are the basis of the most important molecules of living nature - proteins.

Amino acids perform the function of protein synthesis in living organisms. Animals and people get them through food containing protein.

Some artificially isolated or synthesized amino acids, an example is glycine, are used in medicine.

Amino acid derivatives are used for the synthesis of fibers, an example is nylon.

Main functions

As one classic said: “Life is the existence of protein bodies.”

As you remember, amino acids are components of protein. Therefore, they perform a large number of functions in the human body. And scientists are still discovering new ones.

We will list the functions that relate to bodybuilding:

1. Construction (plastic)

Amino acids make up muscles and ligamentous apparatus, nails, hair, and skin.

For their normal condition, and in the case of bodybuilding, for increasing muscle volume, you need the required amount of amino acids.

1. Hormonal

From these, a number of anabolic steroids are synthesized in the body. For example, growth hormone (somatotropin) is a polypeptide chain consisting of 191 amino acids.

1. Immune

A number of amino acids are responsible for our level of immunity.

1. Neurotransmitter

This is the work of the brain, as well as the transmission of brain impulses to the muscle during its contraction.

1. Optimizing the functioning of the central nervous system
2. Enzymatic

Now you are convinced that the classic was right - all biochemical processes in the human body occur with the participation of various ones.