Food supplies the human body with the energy it needs for full functioning. And it is thanks to regular nutrition and the complex physical and chemical reactions it produces (which is popularly called metabolism or metabolism) that life is maintained. Food contains many nutrients, without which any growth, development and functioning of the body would be impossible. We will talk about these nutrients in the second lesson.
Below we will consider:
- Squirrels
- Fats
- Carbohydrates
- Vitamins
- Minerals
- Water
We will also explain the value of each substance.
Squirrels
Proteins are the main building material for the body and the basis of its cells and tissues. About 20% of them make up the human body and more than 50% are cells. The body cannot store proteins in tissues “for later”, which is why it is required that they be supplied with food daily.
Proteins contain essential amino acids that are not synthesized in the human body - these are arginine, histidine, threonine, phenylalanine, valine, isoleucine, leucine, methionine, lysine and tryptophan. Proteins can have different biological value, which depends on the quantity and what amino acids they contain, what is the ratio of essential and non-essential amino acids, and what is their digestibility in the gastrointestinal tract.
As a rule, proteins of animal origin have greater biological value. For example, eggs, liver, meat and milk boast an optimal ratio of essential acids. And they are absorbed by 97.%, while vegetable proteins are absorbed only by 83-85%, because Products of plant origin contain a large amount of indigestible (ballast) substances.
Plant foods generally contain low amounts of protein and are deficient in methionine, lysine and tryptophan. Only legumes (for example, soybeans, beans and peas) are distinguished by their high protein content (from 24% to 45%). 20% of the protein is present in nuts and sunflower seeds. In terms of amino acid composition, rye, rice and soy proteins are close to animal proteins.
The body's need for protein is determined by a person's age, gender, nature of work, national dietary habits and climatic conditions in which he lives. Typically, adults who are not engaged in active physical work should take protein per day at a rate of slightly less than 1 g per 1 kg of body weight. Food protein should provide 1/6 by weight and 10-13% of the body's total energy requirement, and 55% of the recommended protein intake should be of animal origin. If a child or adult is engaged in physical labor, his need for protein increases.
How to use our service?
It should be understood that for normal functioning the body requires a certain amount of calories, for example, men need about 2000-3000 kcal, and women 1500-2500. At the same time, food should be as healthy as possible and contain the correct “amount” of BJU. Depending on the chosen nutritional system, the body needs different amounts of nutrients. Our table of foodstuffs and calories will help you when creating your own menu.
Let's look at a clear example: you work out hard in the gym and want to gain muscle mass. To do this, you will need proteins (daily value = your weight * 1.3 grams), fats (daily value = your weight * 5 grams) and carbohydrates (take up the rest of the daily calories). Next, you make all the necessary calculations and determine the norm of BJU for one meal (divide the total amount of BJU per day into 5 or 6 meals). After that, using the table, you select a set of necessary ingredients and get a complete lunch, dinner or breakfast. The BZHU ratio depends only on your ultimate goal.
If your weight suits you completely, you can adhere to the following ratio of proteins, fats and carbohydrates, respectively - 25%/25%/50%. For those who want to lose weight, the percentage should look like this - 50/20/30.
Do not forget that the nutritional value of dishes is influenced by the way they are processed; for example, fried and boiled chicken breasts will have different amounts of calories in their composition. Keep this in mind when creating your own meal plan!
Fats
Edible fats are esters of higher fatty acids and glycerol. Fatty acid esters have an even number of carbon atoms, and the fatty acids themselves are divided into two large groups - saturated and unsaturated fats. The first are rich in solid animal fats (there can be up to 50% of the total mass), and the second are liquid oils and seafood (many oils, for example, olive, flaxseed, corn and sunflower oils can contain up to 90% of unsaturated fats). In the human body, the normal fat content is 10-20%, but in cases of lipid metabolism disorders, this figure can increase to 50%.
Fats and fat-like substances make up cell membranes and sheaths of nerve fibers and take part in the synthesis of vitamins, hormones and bile acids. Fat deposits, in turn, are considered the body's energy reserve. The energy value of fats is more than 2 times higher than the value of carbohydrates and proteins. When 1 g of fat is oxidized, 9 kcal of energy is released.
Adults should consume from 80 to 100 g of fat per day, which provides up to 35% of the total energy value of the diet. Linoleic and linolenic fatty acids are essential (not synthesized in the body) and must be taken with food. They are found in the fat of a number of fish and marine mammals, nuts and vegetable oils. Together with other higher unsaturated fatty acids, they prevent the development of atherosclerosis and make the body more resistant to infectious diseases.
As for the nutritional value of fats, it is determined by the presence of essential fatty acids, the presence of vitamins A, E and D, their absorption and digestibility. The maximum biological value is inherent in fats with linoleic and other higher unsaturated acids. How well fat is absorbed depends on its melting temperature: if it is below body temperature, then fats are absorbed by 97-98%, and if the melting temperature is 50-60°C, then they will be absorbed by only 70-80%.
Along with food, fat-like substances such as fat-soluble vitamins, phospholipids and sterols also enter the body. The best known of the sterols is cholesterol, which is found in foods of animal origin. But it can also be synthesized in the body by intermediate products of fat and carbohydrate metabolism.
Cholesterol is a source of hormones and bile acids, plus a precursor to vitamin D3. Once in the blood and bile, cholesterol remains in them as a colloidal solution, formed through interaction with phosphatides, unsaturated fatty acids and proteins. When the metabolism of these substances is impaired (or there is a deficiency), cholesterol turns into small crystals that settle on the walls of blood vessels and bile ducts, which is why atherosclerosis develops and gallstones form.
The difference between the nutritional value of foods and the energy value
The nutritional value of a food product is the balanced content of essential substances in the food product that are absorbed in the body. These include: amino acids, vitamins, minerals, unsaturated fatty acids. A formula has been derived for the optimal ratio of proteins, fats, carbohydrates in food products - 1: 1.2: 4 or 85: 102: 360 grams.
The energy that is released from food substances in the process of biological oxidation is used to ensure the vital functions of the body and determines the energy value of the food product.
Each product in our diet consists of three components: carbohydrates, fats and proteins. 1 g fat - 9 kcal; 1 g protein - 4 kcal; 1 g carbohydrates = 4 kcal.
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Carbohydrates
In food products, carbohydrates are contained in the form of glucose and fructose (monosaccharides), lactose and sucrose (oligosaccharides), pectin substances, fiber, glycogen and starch (polysaccharides). Carbohydrates are the main source of energy for humans: the oxidation of just 1 g of carbohydrates releases 4 kcal.
For a person not engaged in physical work, the average need for carbohydrates is 400-500 g per day, 2/3 of the daily diet in weight terms and 60% in caloric terms. If a person actively works physically, the norm becomes higher.
When choosing food, it is best to opt for polysaccharides, i.e. on products containing pectin, glycogen, starch, etc., and, if possible, avoid oligo-monosaccharides - products containing lactose, fructose, glucose, sucrose, etc. Polysaccharides are digested more slowly, and the dynamics of the concentration of glucose (the final product of digestion) in body fluids is much more favorable for subsequent metabolism. It is also important that polysaccharides do not taste sweet, which reduces the likelihood of their increased consumption.
The disaccharide lactose can be found in abundance in milk and dairy products. But plants are rightfully considered the main supplier of carbohydrates to the body, because. their percentage in them is 80-90% of dry mass. Plant foods also contain many indigestible and indigestible polysaccharides such as cellulose. You need to know that thanks to coarse fiber, indigestible food, intestinal motility is stimulated, a number of catabolites (even toxic ones) located in the large intestine are absorbed, cholesterol is eliminated, and beneficial intestinal bacteria are supplied with nutrients. On average, an adult should consume 25 grams of carbohydrates per day.
Calculation of daily calorie intake
For healthy people who lead a sedentary lifestyle, the recommended intake is 26-30 kcal/1 kg of weight.
For people with a moderately active lifestyle (light exercise 3-5 times a week) - 31-37 kcal/1 kg of weight.
For active people, the norm is 38-40 kcal/1 kg of weight.
Athletes are recommended to consume 41-50 kcal/1 kg of weight.
For professional athletes - from 50 kcal/1 kg of weight.
Next, one of three schemes applies:
- Weight support: nutrition according to activity.
- Weight gain: add 10-20% to the resulting number.
- Weight loss: 10-20% should be subtracted.
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Vitamins
Vitamins are essential food substances (nutrients) of organic origin and a wide variety of chemical structures. They are needed for proper metabolism in the human body. Their daily intake is usually measured in mg (milligram) and mcg (microgram), and it depends, as before, on the person’s age, gender, nature of work and state of health.
Vitamins are water-soluble (B vitamins and vitamin C) and fat-soluble (vitamins A, D, E, K):
- Almost all B vitamins are found in egg whites, yeast, liver, legumes and the outer parts of grains.
- Vitamin C (ascorbic acid) is found in green parts of plants, berries, vegetables, citrus fruits and other fruits, in particular sour ones, as well as in kidneys and liver.
- Only products of animal origin are rich in vitamin A - cheeses, sturgeon caviar, cod liver, cattle liver, butter. Plus, it is synthesized in the body through provitamin A (carotene), found in orange-colored fruits, berries and vegetables.
- Sources of vitamin D include cod liver oil, fish roe, milk fats and liver. The synthesis of this vitamin occurs due to exposure to ultraviolet radiation.
- Vitamin E is found in green leafy vegetables, egg yolks and vegetable oils.
- The body is supplied with vitamin K by liver, potatoes, tomatoes and leafy vegetables.
Fresh vegetables retain vitamins best, so it is recommended to eat them as often as possible. If you stew and cook them, the vitamin content will decrease. And if you make sourdough or quickly freeze vegetables, the vitamins will be retained in the vegetables for a long time.
The importance of vitamins for humans is very great. It is expressed in the fact that vitamins serve as a component that is needed for the proper functioning of enzymes; They take part in metabolic processes, help the body grow and develop, and strengthen the immune system. With a lack of vitamins, the mechanisms of the nervous system and visual apparatus are disrupted, skin problems, vitamin deficiency and hypovitaminosis appear, the immune status weakens, etc. You need to remember that the most deficient vitamins (especially during winter and early spring) are vitamins A, B1, B2 and C.
Basics
In 1921, American physician Russell Wilder became interested in data on the benefits of a low-carbohydrate, high-fat diet for diabetes and decided to observe how diets with different ratios of macronutrients would affect the condition of patients with epilepsy. He found that when the body received 90% of calories from fat, 6% from protein and 4% from carbohydrates, epileptic seizures occurred less frequently. This is how the ketogenic diet entered medical practice.
Since the invention of effective antiepileptic drugs, epilepsy is rarely treated with a high-fat diet unless the disease is drug-resistant. However, in the early 70s, American cardiologist Robert Atkins reinvented the low-carbohydrate, high-fat diet for weight loss. The Atkins diet quickly became popular due to its promises to "keep weight off forever" - and because it actually helped you lose weight faster than just calorie restriction.
How it works
Typically, a person takes energy from carbohydrates: during the process of metabolism, they turn into glucose and nourish the body and brain. When there are few carbohydrates, the body begins to actively look for replacements. The liver comes to the rescue. It breaks down fats into molecules - ketone bodies, which replace glucose and become an alternative source of energy. The body enters a state of ketosis.
Why is ketosis so good?
- When replacing carbohydrates with fats, energy expenditure increases - at the same level of activity [, ]. However, the studies that showed this lasted only 4-20 weeks. So it is unknown whether the body uses more energy on a keto diet the longer it is followed.
- It is believed that in a state of ketosis, the body produces less insulin. So far there is little direct evidence. But keto and other low-carb diets may actually be beneficial for diabetes, with studies showing that people who follow them need less medication.
- It is believed that ketosis may trigger the process of autophagy, the natural removal of “cellular debris” that protects against cancer, infections and neurodegenerative changes and slows aging. But this is an assumption, not a scientific fact. The ketogenic diet does stimulate autophagy in rats, but the same is not true in humans. The benefits of autophagy in general are also controversial.
Minerals
Minerals are components of tissues and organs, which explains their enormous role in the physical and chemical processes occurring in the body. Some minerals are found in cells, while others are found in tissue fluid, lymph and blood (where minerals are suspended in the form of ions).
The most important for the functioning of the body are sulfur, chlorine, phosphorus, potassium, magnesium and calcium. These elements help the body build tissues and cells, and also provide functions of the central nervous system, muscles and heart. In addition, they neutralize harmful acids - metabolic products.
Calcium is a building material for bone tissue, and it is especially necessary for children whose skeleton is at the stage of formation. Calcium enters the body with vegetables, fruits and dairy products.
Phosphorus is no less important because also participates in the structure of bones, and more than half of all available phosphorus is found in the bones. If there is enough phosphorus in the body, there will always be normal carbohydrate metabolism and a strong nervous system. Phosphorus is found in legumes, grains, fish, milk and meat.
Naturally, the body needs magnesium, bromine, iodine, zinc, cobalt, fluorine and other microelements (we will talk more about them, as well as vitamins, in the next lesson), which are contained in food products in minimal amounts (less than 1 mg per 1% ). Many enzymes, hormones, vitamins consist of them; they most directly affect the development of the body and metabolism.
A deficiency of any microelement in the body causes specific diseases, such as tooth decay (lack of fluoride), severe anemia (lack of copper or cobalt), endemic goiter (lack of iodine) and others. Particular attention should be paid to ensuring that the child’s body is supplied with minerals. If up to 2 months they are supplied sufficiently with mother’s milk, then at the 3rd month you need to add them to the juices of vegetables, fruits and berries. Starting from the 5th month, it is necessary to provide complementary foods with minerals (oat and buckwheat porridge, meat, eggs, fruits and vegetables).
Clarity of thought and mood
Many followers of the keto diet, following biohacker Dave Asprey, adhere to a high-fat, low-carb diet for its effects on the brain: the diet is believed to improve cognitive abilities and mood. In fact, there is not enough scientific data on this effect. However, they are ambiguous. Some studies even talk about deterioration of brain function.
First of all, there is conflicting evidence from rodents on keto. Thus, one study recorded improvements in the functioning of the prefrontal cortex and hippocampus of rats - areas of the brain that are responsible for memory and higher-order cognitive activity. The tailed subjects themselves also seemed to become wiser and began to perform tasks like completing a maze faster. But another study showed impaired brain growth and visuospatial memory in rats on keto.
What about people? Here's the data:
- Scientists followed 100 people for a year, half of whom were on a keto diet and half on a high-carbohydrate, low-fat diet. They documented improvements in mood among keto followers, but did not notice any difference in the participants' cognitive function.
- Another study had just 11 participants, and three weeks of ketosis didn't make them smarter, improve their mood, or improve their sleep. That is, the effect of the ketogenic diet was zero.
- A very short - only seven days - experiment with keto showed a deterioration in attention and reaction in men leading a sedentary life - conventional office workers.
- Four weeks of a keto diet combined with exercise increased cognitive flexibility and speeded up psychomotor response in people with metabolic syndrome.
- In 23 elderly people with mild cognitive impairment, memory improved after six weeks of keto, and the more ketones a person had in their blood, the better their memory became.
So it’s too early to say anything about the effect of ketosis on cognitive function and mood, although this direction is considered promising due to its potential benefits in Alzheimer’s disease, depression and bipolar disorder.
What about other bonuses? Small studies also hint that the keto diet is beneficial for lowering blood pressure and LDL “bad” cholesterol and treating migraines. Most were also carried out briefly and on small groups of people or even on animals. So in all cases, except for epilepsy and diabetes, the evidence for the therapeutic properties of the keto diet is still shaky.
Water
Water and minerals dissolved in it serve as the basis of the internal environment of the body - this is the main part of tissue fluid, lymph and plasma. Not a single vital process occurring in the body (especially thermoregulatory and enzymatic processes) is possible without a sufficient amount of water.
Water metabolism is affected by parameters such as humidity and ambient temperature, diet, and even behavior and clothing. An adult should provide his body with approximately 2-3 liters of fluid. Men are recommended to drink about 3 liters, and women - about 2.3 liters, and more than half of this amount should be clean drinking water.
By the way, we recommend that you read our articles on the topic of the benefits of water - you can find them here, here and here. And, summing up the conversation about the substances necessary for the body, it would not be superfluous to say a few words about the energy consumption of the human body.
List of foods with carbohydrates for weight loss
It is generally accepted that to lose weight you should completely eliminate all foods containing carbohydrates from your diet, but this is not true. You cannot consume baked goods and sweets in unlimited quantities, but you can absorb “healthy” carbohydrates.
Complete exclusion of carbohydrates from the body will lead to metabolic disorders , which in turn will not contribute to weight loss. So what foods should you eat to lose weight?
Acceptable foods for weight loss:
- boiled meat;
- broth made from chicken and any type of meat;
- pork tenderloin;
- mutton;
- poultry meat;
- rabbit meat;
- breaded, fried meat;
- liver;
- sausages;
- eggs;
- Fish and seafood.
Consumption of the presented products in any quantities does not interfere with weight loss and allows you to maintain normal all body functions.
Calculation of energy costs
To maintain each process occurring in the body, a certain amount of energy is spent, provided by food intake. Energy intake and expenditure are expressed in heat units called calories. A kilocalorie is equal to the amount of heat required to increase the temperature of 1 liter of water by 1°.
The average combustion rates of substances contained in food are as follows:
- 1 g protein = 4.1 kcal
- 1 g fat = 9.3 kcal
- 1 g carbohydrates = 4.1 kcal
Energy for basic energy metabolism is the minimum amount of calories that is needed to meet the body's needs in a state of nervous and muscular rest. If a person works mentally or physically, energy exchange increases and the amount of nutrients he needs increases.
When the human body is under extreme conditions, for example, if it is starving, the necessary energy can come from internal structures and reserves (this process is called endogenous nutrition). A person's energy requirement, based on daily energy consumption, is from 1700 to 5000 kcal (sometimes more). This indicator depends on the person’s gender, age, lifestyle and characteristics of work activity.
As we already know, among the nutrients in food there are fats, carbohydrates, proteins (proteins), minerals and vitamins. In terms of caloric content, the daily diet should correspond to daily energy consumption, and metabolism and energy consumption at home and at work should be taken into account. The approximate daily calorie content, if minimal daily physical activity is performed, is calculated by multiplying normal weight (in kg) by 30 cal for women and 33 cal for men. Proteins, fats and carbohydrates should be in a ratio of 1:1:4. In addition, the quality of the diet also plays a role, which depends on the tastes, habits and amount of excess body weight of each individual person.
In most cases, nutritionists recommend using standard calorie diets (they provide the body with 2200-2700 kcal). But the diet should include different foods - both in calorie content and quality. You should always be aware of the “empty” calories contained in bread, pasta based on white refined flour, white sugar, cookies, cakes and other sweets, sugary soft drinks and alcohol.
Each person must choose a diet that will provide him with the necessary amount of energy. It is important to ensure that as little harmful substances and “empty” calories enter the body as possible, and also to monitor your body weight. People who are obese or, conversely, extremely thin, should contact specialists who will help them choose the right diet for every day.
In order to correctly decide on food, as well as to know how many calories are in a particular product, it is customary to use special tables. Below you will find three such tables - for soft drinks, alcohol and the most common food products.
Who will find it useful to know the BZHU ratio?
Many believe that a table of proteins, fats and carbohydrates in foods is necessary for those who are on regular diets and are looking for a source of quick weight loss. In fact, this is not entirely true, and our service will be useful in the following cases:
- when losing weight - with the help of the site you can create the right menu, eliminating harmful or overly nutritious foods from your diet, leaving healthy fruits and vegetables. You will also learn to maintain the correct proportions of BJU;
- when gaining muscle mass, protein is the main building element of human tissue. To speed up muscle growth, you need to include protein-rich components in your diet, such as meat or legumes. In addition, you should reduce your intake of simple carbohydrates, such as sweets or baked goods;
- in the presence of certain diseases, the ability to create the right menu and select suitable components will be useful for people suffering from gastrointestinal pathologies. For example, some diseases of the stomach and intestines require a reduction in protein intake. Using our website, you can choose the most suitable ingredients and combine them correctly.
A table of food ingredients and calories is an important and functional service that allows you to create a complete nutrition menu for any situation. You can quickly and accurately determine the composition of any food, eliminate unnecessary components from your diet and prepare the most healthy dishes for yourself and your loved ones.
Tables of protein, fat and carbohydrate content
Using the tables couldn't be easier - all drinks and foods are grouped and arranged in alphabetical order. Opposite each drink or product there are columns that indicate the content of the necessary substances and the number of calories (based on 100 g of a particular product). Based on these tables, it is very convenient to create your own diet.
Table 1 (Soft drinks)
| NAME | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Apricot juice | 0.9 | 0.2 | 9.2 | 39 |
| Pineapple juice | 0.2 | 0.2 | 11.4 | 48 |
| Orange juice | 0.9 | 0.1 | 8.4 | 36 |
| Grape juice | 0.3 | 0 | 14.5 | 56 |
| Cherry juice | 0.5 | 0 | 10.6 | 49 |
| Pomegranate juice | 0.2 | 0 | 14 | 58 |
| Cocoa with milk | 24 | 17 | 33.1 | 377 |
| Bread kvass | 0.2 | 0 | 5 | 26 |
| Cola | 0 | 0 | 10 | 40 |
| Coffee with milk | 0.8 | 1 | 11 | 56 |
| Lemonade | 0 | 0 | 6.1 | 24 |
| Lemon juice | 1 | 0.1 | 3.2 | 18 |
| carrot juice | 1 | 0.1 | 6.5 | 31 |
| Peach juice | 0.8 | 0.1 | 9.1 | 37 |
| Non-alcoholic beer | 0 | 0 | 4.1 | 22 |
| Green tea | 0 | 0 | 0 | 0 |
| Black tea without sugar | 0 | 0 | 0 | 0 |
| Black tea with lemon and sugar (2 tsp) | 0.8 | 0.7 | 8.3 | 41 |
| Black tea with condensed milk (2 tsp) | 2.4 | 2.9 | 19.1 | 112 |
| Energy drink | 0 | 0 | 11.4 | 47 |
| Apple juice | 0.5 | 0.4 | 9.7 | 42 |
Table 2 (Alcohol)
| NAME | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Brandy | 0 | 0 | 1 | 225 |
| Vermouth | 0 | 0 | 15.9 | 155 |
| Dry wine | 0 | 0 | 0 | 66 |
| Semi-dry wine | 0.3 | 0 | 2.5 | 78 |
| Dessert wine | 0.5 | 0 | 20 | 175 |
| Semi-sweet wine | 0.2 | 0 | 5 | 88 |
| Table wine | 0.2 | 0 | 0.2 | 67 |
| Whiskey | 0 | 0 | 0 | 222 |
| Vodka | 0 | 0 | 0.1 | 234 |
| Gin | 0 | 0 | 0 | 223 |
| Cognac | 0 | 0 | 0.1 | 240 |
| Liquor | 0 | 0 | 53 | 344 |
| Beer 3.0% | 0.6 | 0 | 3.5 | 37 |
| Beer 4.5% | 0.8 | 0 | 4.5 | 45 |
| Dark beer | 0.2 | 0 | 4 | 39 |
| Port wine | 0 | 0 | 13.8 | 167 |
| Rum | 0 | 0 | 0 | 217 |
| Champagne | 0.3 | 0 | 5.2 | 88 |
Table 3 (Food)
| NAME | PROTEINS | FATS | CARBOHYDRATES | KKAL |
| Apricots | 0.9 | 10.5 | 45 | |
| Quince | 0.6 | 8.9 | 38 | |
| Cherry plum | 0.2 | 7.4 | 30 | |
| A pineapple | 0.4 | 11.8 | 48 | |
| Orange | 0.9 | 8.4 | 37 | |
| Peanut | 26.3 | 45.2 | 9.7 | 550 |
| Watermelons | 0.5 | 0.2 | 6.0 | 27 |
| Eggplant | 0.6 | 0.1 | 5.5 | 25 |
| Bananas | 1.5 | 22.0 | 94 | |
| Mutton | 16.3 | 15.3 | 202 | |
| Baranki | 10.0 | 2.0 | 69.0 | 334 |
| Beans | 6.0 | 0.1 | 8.3 | 58 |
| Cowberry | 0.7 | 8.6 | 37 | |
| Brynza | 17.9 | 20.1 | 252 | |
| Swede | 1.2 | 0.1 | 8.1 | 38 |
| Gobies | 12.8 | 8.1 | 5.2 | 144 |
| Waffles with fat-containing fillings | 3.0 | 30.0 | 64.0 | 538 |
| Waffles with fruit fillings | 3.0 | 5.0 | 80.0 | 377 |
| Ham | 22.6 | 20.9 | 278 | |
| Grape | 1.0 | 1.0 | 18.0 | 85 |
| Cherry | 1.5 | 73.0 | 298 | |
| Cherry | 0.8 | 11.3 | 48 | |
| Beef udder | 12.3 | 13.7 | 172 | |
| Hercules | 13.1 | 6.2 | 65.7 | 371 |
| Beef | 18.9 | 12.4 | 187 | |
| Beef stew | 16.8 | 18.3 | 231 | |
| Blueberry | 1.0 | 7.7 | 34 | |
| Pink salmon | 21.0 | 7.0 | 147 | |
| Peas | 23.0 | 1.6 | 57.7 | 337 |
| Whole peas | 23.0 | 1.2 | 53.3 | 316 |
| Green peas | 5.0 | 0.2 | 13.3 | 75 |
| Pomegranate | 0.9 | 11.8 | 50 | |
| Grapefruit | 0.9 | 7.3 | 32 | |
| Walnut | 13.8 | 61.3 | 10.2 | 647 |
| Fresh porcini mushrooms | 3.2 | 0.7 | 1.6 | 25 |
| Dried porcini mushrooms | 27.6 | 6.8 | 10.0 | 211 |
| Fresh boletus mushrooms | 2.3 | 0.9 | 3.7 | 32 |
| Fresh boletus mushrooms | 3.3 | 0.5 | 3.4 | 31 |
| Fresh russula mushrooms | 1.7 | 0.3 | 1.4 | 15 |
| Raw smoked brisket | 7.6 | 66.8 | 631 | |
| Pear | 0.4 | 10.7 | 44 | |
| Pear | 2.3 | 62.1 | 257 | |
| Goose | 16.1 | 33.3 | 364 | |
| Fruit dragee | 3.7 | 10.2 | 73.1 | 399 |
| Blackberry | 2.0 | 5.3 | 29 | |
| Rendered animal fat | 99.7 | 897 | ||
| Tourist breakfast (beef) | 20.5 | 10.4 | 175 | |
| Tourist breakfast (pork) | 16.9 | 15.4 | 206 | |
| Green beans (pod) | 4.0 | 4.3 | 33 | |
| Marshmallow | 0.8 | 78.3 | 316 | |
| Raisin | 2.3 | 71.2 | 294 | |
| Chum salmon caviar granular | 31.6 | 13.8 | 250 | |
| Breakout bream caviar | 24.7 | 4.8 | 142 | |
| Pollock caviar, punched | 28.4 | 1.9 | 130 | |
| Sturgeon caviar granular | 28.9 | 9.7 | 202 | |
| Sturgeon caviar punched | 36.0 | 10.2 | 235 | |
| Turkey | 21.6 | 12.0 | 0.8 | 197 |
| Figs | 0.7 | 13.9 | 58 | |
| Iris | 3.3 | 7.5 | 81.8 | 407 |
| Natural yogurt (1.5% fat) | 5.0 | 1.5 | 3.5 | 47 |
| Zucchini | 0.6 | 0.3 | 5.7 | 27 |
| Squid | 18.0 | 0.3 | 74 | |
| Flounder | 16.1 | 2.6 | 87 | |
| White cabbage | 1.8 | 5.4 | 28 | |
| Cauliflower | 2.5 | 4.9 | 29 | |
| Caramel | 0.1 | 77.7 | 311 | |
| crucian carp | 17.7 | 1.8 | 87 | |
| Carp | 16.0 | 3.6 | 96 | |
| Potato | 2.0 | 0.1 | 19.7 | 87 |
| Chum salmon | 22.0 | 5.6 | 138 | |
| Full fat kefir | 2.8 | 3.2 | 4.1 | 56 |
| Low-fat kefir | 3.0 | 0.1 | 3.8 | 28 |
| Dogwood | 1.0 | 9.7 | 42 | |
| Strawberry wild-strawberry | 1.2 | 8.0 | 36 | |
| Cranberry | 0.5 | 4.8 | 21 | |
| Boiled sausage Doctorskaya | 13.7 | 22.8 | 260 | |
| Boiled sausage Lyubitelskaya | 12.2 | 28.0 | 300 | |
| Boiled milk sausage | 11.7 | 22.8 | 252 | |
| Boiled sausage Separate | 10.1 | 20.1 | 1.8 | 228 |
| Boiled veal sausage | 12.5 | 29.6 | 316 | |
| Boiled-smoked sausage Lyubitelskaya | 17.3 | 39.0 | 420 | |
| Cooked-smoked sausage Servelat | 28.2 | 27.5 | 360 | |
| Semi-smoked Krakow sausage | 16.2 | 44.6 | 466 | |
| Semi-smoked Minsk sausage | 23.0 | 17.4 | 2.7 | 259 |
| Half-smoked sausage Poltavskaya | 16.4 | 39.0 | 416 | |
| Half-smoked Ukrainian sausage | 16.5 | 34.4 | 375 | |
| Uncooked smoked sausage Lyubitelskaya | 20.9 | 47.8 | 513 | |
| Raw smoked sausage Moscow | 24.8 | 41.5 | 472 | |
| Sausage mince | 15.2 | 15.7 | 2.8 | 213 |
| horsemeat | 20.2 | 7.0 | 143 | |
| Chocolate candies | 3.0 | 20.0 | 67.0 | 460 |
| Raw smoked loin | 10.5 | 47.2 | 466 | |
| Smelt | 15.5 | 3.2 | 90 | |
| Crab | 16.0 | 0.5 | 68 | |
| Shrimps | 22.0 | 1.0 | 97 | |
| Rabbit | 20.7 | 12.9 | 198 | |
| Buckwheat | 12.6 | 2.6 | 68.0 | 345 |
| Corn grits | 8.3 | 1.2 | 75.0 | 344 |
| Semolina | 11.3 | 0.7 | 73.3 | 344 |
| Oatmeal | 12.0 | 6.0 | 67.0 | 370 |
| Pearl barley | 9.3 | 1.1 | 73.7 | 341 |
| Wheat groats | 12.7 | 1.1 | 70.6 | 343 |
| Barley groats | 10.4 | 1.3 | 71.7 | 340 |
| Gooseberry | 0.7 | 9.9 | 42 | |
| Dried apricots | 5.2 | 65.9 | 284 | |
| Chickens | 20.8 | 8.8 | 0.6 | 164 |
| Icy | 15.5 | 1.4 | 74 | |
| Bream | 17.1 | 4.1 | 105 | |
| Lemon | 0.9 | 3.6 | 18 | |
| Green onion (feather) | 1.3 | 4.3 | 22 | |
| Leek | 3.0 | 7.3 | 41 | |
| Bulb onions | 1.7 | 9.5 | 44 | |
| Mayonnaise | 3.1 | 67.0 | 2.6 | 625 |
| Pasta | 11.0 | 0.9 | 74.2 | 348 |
| Macrurus | 13.2 | 0.8 | 60 | |
| Raspberries | 0.8 | 9.0 | 39 | |
| Mandarin | 0.8 | 8.6 | 37 | |
| Sandwich margarine | 0.5 | 82.0 | 1.2 | 744 |
| Milk margarine | 0.3 | 82.3 | 1.0 | 745 |
| Marmalade | 0.1 | 77.7 | 311 | |
| Vegetable oil | 99.9 | 899 | ||
| Butter | 0.6 | 82.5 | 0.9 | 748 |
| Ghee | 0.3 | 98.0 | 0.6 | 885 |
| Curd mass | 7.1 | 23.0 | 27.5 | 345 |
| Honey | 0.8 | 80.3 | 324 | |
| Almond | 18.6 | 57.7 | 13.6 | 648 |
| Lamprey | 14.7 | 11.9 | 165 | |
| Pollock | 15.9 | 0.7 | 69 | |
| Beef brains | 9.5 | 9.5 | 123 | |
| capelin | 13.4 | 11.5 | 157 | |
| Milk | 2.8 | 3.2 | 4.7 | 58 |
| Acidophilus milk | 2.8 | 3.2 | 10.8 | 83 |
| Condensed milk | 7.0 | 7.9 | 9.5 | 137 |
| Condensed milk with sugar | 7.2 | 8.5 | 56.0 | 329 |
| Whole milk powder | 25.6 | 25.0 | 39.4 | 485 |
| Carrot | 1.3 | 0.1 | 7.0 | 34 |
| Cloudberry | 0.8 | 6.8 | 30 | |
| Sea kale | 0.9 | 0.2 | 3.0 | 17 |
| Wheat flour 1st grade | 10.6 | 1.3 | 73.2 | 346 |
| Wheat flour 2 grades | 11.7 | 1.8 | 70.8 | 346 |
| Premium wheat flour | 10.3 | 0.9 | 74.2 | 346 |
| Rye flour | 6.9 | 1.1 | 76.9 | 345 |
| Navaga | 16.1 | 1.0 | 73 | |
| Burbot | 18.8 | 0.6 | 80 | |
| Marbled notothenia | 14.8 | 10.7 | 155 | |
| Sea buckthorn | 0.9 | 5.5 | 25 | |
| cucumbers | 0.8 | 3.0 | 15 | |
| Sea bass | 17.6 | 5.2 | 117 | |
| River perch | 18.5 | 0.9 | 82 | |
| Olives | 5.2 | 51.0 | 10.0 | 519 |
| Sturgeon | 16.4 | 10.9 | 163 | |
| Halibut | 18.9 | 3.0 | 102 | |
| Paste | 0.5 | 80.4 | 323 | |
| Sweet green pepper | 1.3 | 4.7 | 24 | |
| Sweet red pepper | 1.3 | 5.7 | 28 | |
| Peaches | 0.6 | 16.0 | 66 | |
| Peaches | 3.0 | 68.5 | 286 | |
| Parsley (greens) | 3.7 | 8.1 | 47 | |
| Parsley (root) | 1.5 | 11.0 | 50 | |
| Lamb liver | 18.7 | 2.9 | 100 | |
| Beef liver | 17.4 | 3.1 | 97 | |
| Pork liver | 18.8 | 3.6 | 107 | |
| Cod liver | 4.0 | 66.0 | 610 | |
| Sponge cake with fruit filling | 5.0 | 10.0 | 60.0 | 350 |
| Puff pastry with cream | 5.0 | 40.0 | 46.0 | 564 |
| Puff pastry with fruit filling | 5.0 | 25.0 | 55.0 | 465 |
| Tomatoes | 1.0 | 0.2 | 3.7 | 20 |
| Lamb kidneys | 13.6 | 2.5 | 76 | |
| Beef kidneys | 12.5 | 1.8 | 66 | |
| Pork kidneys | 13.0 | 3.1 | 79 | |
| Millet | 9.1 | 3.8 | 70.0 | 350 |
| Curdled milk | 2.8 | 3.2 | 4.1 | 56 |
| Gingerbread | 5.0 | 3.0 | 76.0 | 351 |
| Blue whiting | 16.1 | 0.9 | 72 | |
| Whole wheat | 9.0 | 2.0 | 52.0 | 262 |
| Millet | 12.0 | 2.9 | 69.3 | 351 |
| Rhubarb | 0.7 | 2.9 | 14 | |
| Radish | 1.2 | 4.1 | 21 | |
| Radish | 1.9 | 7.0 | 35 | |
| Turnip | 1.5 | 5.9 | 29 | |
| Rice | 8.0 | 1.0 | 76.0 | 345 |
| Rye | 11.0 | 2.0 | 67.0 | 330 |
| Saber fish | 20.3 | 3.2 | 110 | |
| Caspian fisherman | 19.2 | 2.4 | 98 | |
| Red rowan | 1.4 | 12.5 | 55 | |
| Rowan chokeberry | 1.5 | 12.0 | 54 | |
| Ryazhenka | 3.0 | 6.0 | 4.1 | 82 |
| Carp | 18.4 | 5.3 | 121 | |
| Saira | 18.6 | 12.0 | 182 | |
| Salaka | 17.3 | 5.6 | 119 | |
| Salad | 1.5 | 2.2 | 14 | |
| Beef sausages | 12.0 | 15.0 | 2.0 | 191 |
| Pork sausages | 10.1 | 31.6 | 1.9 | 332 |
| Sugar | 99.9 | 399 | ||
| Beet | 1.7 | 10.8 | 50 | |
| Pork is fatty | 11.4 | 49.3 | 489 | |
| Pork lean | 16.4 | 27.8 | 315 | |
| Pork skinny | 16.5 | 21.5 | 259 | |
| Pork stew | 15.0 | 32.0 | 348 | |
| Butter pastries | 8.0 | 15.0 | 50.0 | 367 |
| Herring | 17.7 | 19.5 | 246 | |
| Salmon | 20.8 | 15.1 | 219 | |
| sunflower seed | 20.7 | 52.9 | 5.0 | 578 |
| Lamb heart | 13.5 | 2.5 | 76 | |
| Beef heart | 15.0 | 3.0 | 87 | |
| Pork heart | 15.1 | 3.2 | 89 | |
| Whitefish | 19.0 | 7.5 | 143 | |
| Mackerel | 18.0 | 9.0 | 153 | |
| Garden plum | 0.8 | 9.9 | 42 | |
| Cream 10% fat | 3.0 | 10.0 | 4.0 | 118 |
| Cream 20% fat | 2.8 | 20.0 | 3.6 | 205 |
| Sour cream 10% fat | 3.0 | 10.0 | 2.9 | 113 |
| Sour cream 20% fat | 2.8 | 20.0 | 3.2 | 204 |
| White currant | 0.3 | 8.7 | 36 | |
| Red currants | 0.6 | 8.0 | 34 | |
| Black currant | 1.0 | 8.0 | 36 | |
| Som | 16.8 | 8.5 | 143 | |
| Dairy sausages | 12.3 | 25.3 | 276 | |
| Russian sausages | 12.0 | 19.1 | 219 | |
| Pork sausages | 11.8 | 30.8 | 324 | |
| Soybeans | 34.9 | 17.3 | 26.5 | 401 |
| Horse mackerel | 18.5 | 5.0 | 119 | |
| Sterlet | 17.0 | 6.1 | 122 | |
| Zander | 19.0 | 0.8 | 83 | |
| Wheat crackers | 11.0 | 2.0 | 72.0 | 350 |
| Cream crackers | 8.5 | 10.6 | 71.3 | 414 |
| Protein powder | 73.3 | 1.8 | 7.0 | 337 |
| Dry yolk | 34.2 | 52.2 | 4.4 | 624 |
| Drying | 11.0 | 1.3 | 73.0 | 347 |
| Dutch cheese | 27.0 | 40.0 | 468 | |
| Processed cheese | 24.0 | 45.0 | 501 | |
| Poshekhonsky cheese | 26.0 | 38.0 | 446 | |
| Russian cheese | 23.0 | 45.0 | 497 | |
| Swiss cheese | 25.0 | 37.0 | 433 | |
| Curd cheeses | 7.1 | 23.0 | 27.5 | 345 |
| Fat cottage cheese | 14.0 | 18.0 | 1.3 | 223 |
| Low-fat cottage cheese | 18.0 | 2.0 | 1.5 | 96 |
| Low-fat cottage cheese | 16.1 | 0.5 | 2.8 | 80 |
| Cottage cheese semi-fat | 16.7 | 9.0 | 1.3 | 153 |
| Fatty veal | 19.0 | 8.0 | 148 | |
| Skinny veal | 20.0 | 1.0 | 89 | |
| Oatmeal | 12.2 | 5.8 | 68.3 | 374 |
| Sponge cake with fruit filling | 4.7 | 20.0 | 49.8 | 398 |
| Almond cake | 6.6 | 35.8 | 46.8 | 535 |
| Trepang | 7.0 | 1.0 | 37 | |
| Cod | 17.5 | 0.6 | 75 | |
| Tuna | 23.0 | 1.0 | 101 | |
| coal fish | 13.2 | 11.6 | 157 | |
| Acne | 14.5 | 30.5 | 332 | |
| Sea eel | 19.1 | 1.9 | 93 | |
| Dried apricots | 5.0 | 67.5 | 290 | |
| Duck | 16.5 | 31.0 | 345 | |
| Beans | 22.3 | 1.7 | 54.5 | 322 |
| Dates | 2.5 | 72.1 | 298 | |
| Hazelnut | 16.1 | 66.9 | 9.9 | 706 |
| Sunflower halva | 11.6 | 29.7 | 54.0 | 529 |
| Tahini halva | 12.7 | 29.9 | 50.6 | 522 |
| Hake | 16.6 | 2.2 | 86 | |
| Wheat bread made from 1st grade flour | 7.7 | 2.4 | 53.4 | 266 |
| Rye bread | 4.7 | 0.7 | 49.8 | 224 |
| Coarse rye bread | 4.2 | 0.8 | 43.0 | 196 |
| Horseradish | 2.5 | 16.3 | 75 | |
| Persimmon | 0.5 | 15.9 | 65 | |
| Chickens | 18.7 | 7.8 | 0.4 | 146 |
| Cheremsha | 2.4 | 6.5 | 35 | |
| Cherries | 1.1 | 12.3 | 53 | |
| Blueberry | 1.1 | 8.6 | 38 | |
| Prunes | 2.3 | 65.6 | 271 | |
| Garlic | 6.5 | 21.2 | 110 | |
| Lentils | 24.8 | 1.1 | 53.7 | 323 |
| Mulberry | 0.7 | 12.7 | 53 | |
| Fresh rosehip | 1.6 | 24.0 | 102 | |
| Dried rose hips | 4.0 | 60.0 | 256 | |
| Milk chocolate | 6.9 | 35.7 | 52.4 | 558 |
| Dark chocolate | 5.4 | 35.3 | 52.6 | 549 |
| Pork bacon | 1.4 | 92.8 | 840 | |
| Spinach | 2.9 | 2.3 | 20 | |
| Sorrel | 1.5 | 5.3 | 27 | |
| Pike | 18.8 | 0.7 | 81 | |
| Apples | 3.2 | 68.0 | 284 | |
| Apples | 0.4 | 11.3 | 46 | |
| Beef tongue | 13.6 | 12.1 | 163 | |
| Pork tongue | 14.2 | 16.8 | 208 | |
| Ide | 18.2 | 1.0 | 81 | |
| Egg powder | 45.0 | 37.3 | 7.1 | 544 |
| Chicken egg | 12.7 | 11.5 | 0.7 | 157 |
| Quail egg | 11.9 | 13.1 | 0.6 | 167 |
In the next lesson, we will look in more detail at microelements and vitamins, find out in what quantities a person needs them, and from what products they can be obtained, and also provide several very useful tables.
What foods are high in carbohydrates?
High carbohydrate foods are most beneficial when most of the compounds are fiber rather than glucose.
The following foods contain the most carbohydrates:
- ripe fruits;
- peas;
- buckwheat grain;
- semolina;
- oat groats;
- pearl barley;
- barley;
- corn;
- pasta products from durum wheat;
- rice.
Consumption of the presented products in reasonable quantities will not harm the body and will improve its functioning, in particular the gastrointestinal tract.
Test your knowledge
If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. For each question, only 1 option can be correct. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on completion. Please note that the questions are different each time and the options are mixed.
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Kirill Nogales
← Digestion Vitamins and microelements →
Fast carbohydrates: to eat or not
Having learned more about such organic substances, you can more carefully plan your balanced diet. There is no need to completely give up simple carbohydrates. Otherwise, a person may feel tired, weak, irritable and in a bad mood, and this is completely useless. If you want to lose weight, then you should limit your consumption of sweets, flour and sugar. One of the options for control is regular calorie counting or a pre-compiled daily or weekly nutrition plan based on the KBJU that is suitable for you. If you play sports, then after an intense workout you can eat a small bar or cookie during the carbohydrate window, that is, almost immediately after physical activity.
