BJU: proteins, fats, carbohydrates - how they are formed, definition, balance

The completeness of the diet depends on the quantity and balance of BZHU consumed.

Most modern health problems are associated with a lack of nutritional culture.

Since we largely obtain all the necessary substances through food and water, understanding what BJUs are and what foods are rich in these components is important to improve health and quality of life.

To create the right diet, you need to know everything about proteins, fats and carbohydrates.

Basics of proper nutrition

Having an idea of ​​the nutritional value and purpose of individual nutrients, you can influence the functioning of the body, the development of muscle mass, the elimination of fat (lipid) deposits, increasing performance and endurance through the preparation of diets with different purposes.

The basis for healthy eating are:

• completeness of the diet;
• control of the composition of BJU products;
• calorie control;
• portion distribution;
• drinking regime.

Before experimenting with various diets that involve certain restrictions, you should, first of all, ensure that your diet is complete.

Each food component has its own purpose. Proteins are directly involved in the construction of tissues and cells. Fats and carbohydrates provide energy and glycogen in the muscles and liver. Up to 80% of all daily food should be eaten before evening time. You can eat before bed, but preferably healthy, low-calorie foods in small quantities.

Recent nutritional research has found that strictly limiting the amount of time you eat during the day to 9 hours reduces your risk of diabetes, lowers your blood cholesterol levels, and makes you less likely to gain weight.

Proper nutrition largely depends on the ratio of food components. Their excess or deficiency can negatively affect the most important functions of the body, ability to work, emotional state, physical and mental development.

Balance of proteins, fats and carbohydrates

Fats, proteins and carbohydrates contained in food must be counted in order to consume them in the required quantities. Calculation is carried out using tables of calorie content and component content or information on packages.

Fats and carbohydrates in insufficient quantities reduce the possibility of mental and physical activity due to lack of energy, and in excess they lead to the formation of a fatty layer, which leads to the risk of diabetes.

Due to an imbalance in the protein-fat ratio in the diet, the amount of bad cholesterol in the blood increases. This is the cause of atherosclerosis and diseases of the cardiovascular system.

According to statistics, among people over 20 years old, 3 out of 4 consume a lot of fat, which puts them at risk.

Violation of the proportion of carbohydrates and proteins leads to disruption of metabolism and restoration of the body.

For a proper balanced diet, food components should be consumed in percentages of 25-30%, 50-60%, 10-15%, respectively.

The balance of the BZHU can be adjusted individually. For example, consider that increasing the amount of protein in the diet with high energy expenditure can have an adverse effect on the human body. The proportion of protein in the diet should become less:

• 4500-5500 kcal – 13%;
• 5500-6500 kcal – 12%;
• 6500-8000 kcal -11%.

Proteins, lipids, carbohydrates, nucleic acids (exchange and comparison)

Proteins, fats and carbohydrates serve as building materials and a source of energy for the body.

Proteins, polysugars and nucleic acids are polymers, consisting of monomers (amino acids, monosaccharides and nucleotides, respectively).

PROTEINS

- the main building material, make up 50% of the dry mass of the body, are part of the organelles, membranes and cytoplasm of cells. Functions: catalytic (accelerate reactions), transport, propulsion, protective, etc.

Proteins are not stored in the body; excess proteins are converted into fats or carbohydrates. Proteins themselves cannot be synthesized from carbohydrates and fats, because fats and carbohydrates do not contain nitrogen. Lack of protein in food is dangerous, especially for children and adolescents.

The oxidation of proteins produces carbon dioxide, water and ammonia. Ammonia travels through the bloodstream to the liver and is converted into urea, which is excreted in urine and sweat.

CARBOHYDRATES

are divided into monosaccharides, disaccharides and polysugars.

Monosaccharides (dissolve in water and have a sweet taste):

• ribose (part of ATP, RNA),
• deoxyribose (part of DNA),
• glucose (the main source of energy, formed during photosynthesis, oxidized to water and carbon dioxide during respiration).

The reserve by which the concentration of glucose in the blood is maintained at a constant level is the glycogen reserve in the liver. Excess carbohydrates in the body are converted into fats.

Polysugars (do not dissolve in water, have no taste). Perform construction and storage functions:

• starch is a storage carbohydrate in plants,
• glycogen is a storage carbohydrate in animals and fungi,
• Cellulose is a component of plant cell walls.

LIPIDS

- This is a group of substances that do not dissolve in water. These include fats, phospholipids (part of the plasma membrane - construction function) and steroids (sex and cortical hormones - regulatory function).

FATS – consist of glycerol and fatty acids. Function – energy reserve. The oxidation of fat releases twice as much energy as the oxidation of a gram of protein or carbohydrate, as well as water and carbon dioxide.

Fats are stored in subcutaneous fatty tissue and in the linings between organs. In addition to storing energy, adipose tissue functions as thermal insulation, water storage and mechanical protection.

Fats in the body can be formed from proteins and carbohydrates.

NUCLEIC ACIDS

participate in the storage and implementation of hereditary information.

• DNA is part of chromosomes
• mRNA carries information from the nucleus to the ribosome,
• tRNA carries amino acids to the ribosome
• rRNA is part of ribosomes.

You can also read

DETAILED NOTES: Lipids, Enzymatic (catalytic) function of proteins, Functions of proteins with examples, Carbohydrates

ASSIGNMENTS OF PART 2 OF THE USE ON THIS TOPIC

Part 1 tasks

Choose one, the most correct option. Fiber contained in raw vegetables and fruits eaten by humans improves

1) digestion in the stomach 2) breakdown of carbohydrates 3) intestinal motor function 4) absorption of nutrients into the blood

Answer

3

Choose one, the most correct option. No transformation occurs in the human body

1) proteins into fats 2) carbohydrates into proteins 3) carbohydrates into fats 4) organic substances into inorganic

Answer

2

Choose one, the most correct option. Only proteins perform the function

1) protective 2) energy 3) storage 4) motor

Answer

4

PROTEINS Choose three options. What foods are high in protein?

1) sour cream 2) cottage cheese 3) cheese 4) potatoes 5) bread 6) fish

Answer

236

PROTEIN EXCHANGE 1. Establish the sequence of protein metabolism in the human body, starting with their intake from food. Write down the corresponding sequence of numbers.

1) oxidation with the formation of ATP, carbon dioxide, water, urea 2) formation of peptides under the action of pepsin 3) synthesis of myosin, casein 4) food proteins 5) formation of amino acids under the action of trypsin

Answer

42531

2. Establish the correct sequence of protein digestion, starting with their entry into the oral cavity with food. Write down the corresponding sequence of numbers.

1) mechanical grinding and wetting 2) entry of amino acids into the blood 3) breakdown into peptides in an acidic environment 4) breakdown of peptides into amino acids using trypsin 5) entry of the bolus into the duodenum

Answer

13542

3. Establish the sequence of protein transformation processes in the human body. Write down the corresponding sequence of numbers.

1) denaturation of proteins under the influence of hydrochloric acid 2) destruction of amino acids to urea in the liver 3) consumption of fish fillet 4) absorption of amino acids into the capillaries of the systemic circulation 5) exposure of proteins to trypsin

Answer

31542

PROTEINS - LIPIDS 1. Establish a correspondence between the characteristic and the substance to which it belongs: 1) proteins, 2) fats. Write numbers 1 and 2 in the order corresponding to the letters.

A) consist of molecules of fatty acids and glycerol B) consist of residues of amino acid molecules C) protect the body from hypothermia D) protect the body from bacteria and viruses E) are polymers E) when oxidized, 1 gram gives 38.9 kJ

Answer

212112

2. Establish a correspondence between the characteristics and organic substances of the cell: 1) proteins, 2) lipids. Write numbers 1 and 2 in the order corresponding to the letters.

A) consist of amino acid residues B) are part of chromosomes C) form a bilayer in the cell membrane D) have a high calorie content (about 9 kcal/g) E) are enzymes E) have a tertiary and quaternary structure

Answer

112211

PROTEINS - CARBOHYDRATES Establish a correspondence between the functions and properties of organic substances in the cell and their types: 1) carbohydrates, 2) proteins. Write numbers 1 and 2 in the order corresponding to the letters.

A) perform a transport function B) are a reserve substance in the cell C) consist of glucose monomers D) perform an enzymatic function E) provide active transport through membranes E) form a cell wall

Answer

211221

Establish a correspondence between the structure and function of a substance and its type: 1) Hemoglobin, 2) Glycogen. Write numbers 1 and 2 in the correct order.

A) The molecule is highly branched B) It has a quaternary structure C) It is stored in the liver D) The monomers are amino acids E) It is used to maintain oxygen levels

Answer

21211

Establish a correspondence between the characteristics and classes of molecules, examples of which are shown in the pictures. Write numbers 1 and 2 in the order corresponding to the letters.

A) can be part of starch B) is a polymer C) has a tertiary and quaternary structure D) consists of amino acids E) does not contain nitrogen E) serves to store energy

Answer

122211

PROTEINS - NC Establish a correspondence between the characteristics and organic substances: 1) proteins; 2) nucleic acids. Write numbers 1 and 2 in the order corresponding to the letters.

A) are represented by a globule B) have peptide bonds C) are synthesized in the nucleus D) serve as biocatalysts E) include a polynucleotide chain E) are capable of replication

Answer

112122

Match the chemical compounds shown in the figure with their characteristics. Write numbers 1 and 2 in the order corresponding to the letters.

A) amino acid B) nitrogenous base C) glycine D) adenine E) part of proteins E) part of nucleic acids

Answer

121212

PROTEINS VERSUS NC Select three options. Proteins, unlike nucleic acids,

1) participate in the formation of the plasma membrane 2) are part of chromosomes 3) perform a transport function

4) are polymers 5) perform a protective function 6) transfer hereditary information from the nucleus to the ribosome

Answer

135

PROTEINS - LIPIDS - CARBOHYDRATES Establish a correspondence between the structural features and properties of a substance and a substance that has these features: 1) Proteins, 2) Carbohydrates, 3) Lipids, write down the numbers 1, 2 and 3 in the correct order.

A) Non-polar, insoluble in water B) Contains a glycerol residue C) The monomer is glucose D) The monomers are linked by a peptide bond E) They have enzymatic functions E) They are part of the cell walls of plant cells

Answer

332112

LIPIDS FUNCTIONS 1. Select three options. What functions do lipids perform in the body?

1) energy 2) propulsion 3) information 4) construction 5) protective 6) transport

Answer

145

2. Choose three correct answers out of six and write down the numbers under which they are indicated. The functions of lipids in the human body are:

1) catalytic 2) energy 3) construction 4) propulsion 5) transport 6) regulatory

Answer

236

LIPIDS EXAMPLES Choose three correct answers out of six and write down the numbers under which they are indicated. Which of the following substances are classified as lipids?

1) insulin 2) glycogen 3) triglycerides 4) cholesterol 5) testosterone 6) collagen

Answer

345

LIPIDS EXCEPT All but two of the following features can be used to determine the functions of lipids in a cell. Identify two characteristics that “drop out” from the general list and write down the numbers under which they are indicated.

1) storage 2) regulatory 3) transport 4) enzymatic 5) construction

Answer

34

LIPIDS METABOLISM 1. Establish the correct sequence of fat metabolism in the human body, starting with their intake from food. Write down the corresponding sequence of numbers.

1) formation of glycerol and higher carboxylic acids 2) synthesis of lipoids in body cells 3) processing of food fats by the enzyme lipase in the duodenum 4) generation of energy during the oxidation of substances to carbon dioxide and water 5) absorption of breakdown products into the lymphatic capillaries of the small intestine

Answer

31524

2. Establish the sequence of fat metabolism processes in the human body. Write down the corresponding sequence of numbers.

1) absorption of fat breakdown products in the intestinal microvilli 2) breakdown of fats in the small intestine 3) emulsification of fats under the influence of bile 4) entry of synthesized fats into the lymph 5) synthesis of own fat molecules

Answer

32154

All of the characteristics listed below, except two, are used to describe the molecules shown in the figure. Identify two characteristics that “drop out” from the general list and write down the numbers under which they are indicated.

1) serve as a structural component of membranes 2) accelerate chemical reactions 3) transmit signals in the body 4) hydrophilic 5) can serve as a supply of nutrients

Answer

24

Analyze the table “Classification of Lipids”. For each cell indicated by a letter, select the corresponding term from the list provided.

1) fatty acids 2) polysaccharides 3) cholesterol 4) release of energy during oxidation 5) component of cell membranes 6) lubricant in joints 7) ester of glycerol and fatty acids, a compound of adenine, ribose and three phosphoric acid residues

Answer

375

LIPIDS - CARBOHYDRATES 1. Establish a correspondence between the functions and substances: 1) carbohydrates, 2) lipids. Write numbers 1 and 2 in the order corresponding to the letters.

A) ensure recognition of tissue cells of their own type B) form a double layer of membrane C) participate in hormonal regulation D) form the walls of plant cells E) protect the body from heat loss

Answer

12212

2. Establish a correspondence between the property or function of organic substances and their type: 1) lipids, 2) monosaccharides. Write numbers 1 and 2 in the correct order.

A) soluble in water B) hydrophobic C) form the basis of cell membranes D) consist of glycerol and fatty acid residues E) are formed as a result of the breakdown of starch

Answer

21112

3. Establish a correspondence between the characteristics and groups of substances: 1) lipids, 2) carbohydrates. Write numbers 1 and 2 in the order corresponding to the letters.

A) form glycocalyx B) create thermal insulation covers of the body C) non-polar hydrophobic substances D) colorless crystalline substances E) form the basis of cell membranes E) consist of residues of higher carboxylic acids and glycerol

Answer

211211

CARBOHYDRATES Choose three correct answers out of six and write down the numbers under which they are indicated. The functions of carbohydrates in the human body are

1) regulatory 2) energy 3) storage 4) construction 5) storage of genetic information 6) enzymatic

Answer

234

Choose three options. What carbohydrates are classified as monosaccharides?

1) ribose 2) glucose 3) cellulose 4) fructose 5) starch 6) glycogen

Answer

124

MONOSUGAR - DISACHAR - POLYSUGAR Match the examples and the classes of carbohydrates to which these examples belong: 1) monosaccharide, 2) disaccharide, 3) polysaccharide. Write numbers 1-3 in the order corresponding to the letters.

A) sucrose B) fructose C) deoxyribose D) glycogen E) maltose E) chitin

Answer

211323

MONOSUGAR - POLYSUGAR 1. Establish a correspondence between the characteristics of a carbohydrate and its group: 1) monosaccharide, 2) polysaccharide

A) is a biopolymer B) is hydrophobic C) is hydrophilic D) serves as a reserve nutrient in animal cells E) is formed as a result of photosynthesis E) is oxidized during glycolysis

Answer

221211

2. Establish a correspondence between the characteristics and groups of substances: 1) monosaccharides, 2) polysaccharides. Write numbers 1 and 2 in the order corresponding to the letters.

A) participate in the synthesis of nucleic acids B) form a glycocalyx C) have molecules from three to seven carbon atoms D) form glucose during hydrolysis E) are a reserve substance in the cell E) have a sweet taste

Answer

121221

Establish a correspondence between the characteristics of carbohydrate molecules and their types: 1) cellulose, 2) glucose. Write numbers 1 and 2 in the correct order.

A) monomer B) polymer C) soluble in water D) insoluble in water E) part of plant cell walls E) part of plant cell sap

Answer

212112

CARBOHYDRATES EXCEPT 1. All of the following characteristics, except two, can be used to determine the properties, structure and functions of polysaccharides in a cell. Identify two characteristics that “drop out” from the general list and write down the numbers under which they are indicated.

1) perform a storage function 2) perform catalytic and transport functions 3) consist of residues of amino acid molecules 4) perform an energy function 5) are part of cell walls

Answer

23

2. All of the characteristics listed below, except two, are used to describe the characteristics of polysaccharides. Identify two characteristics that “fall out” from the general list and write down the numbers under which they are indicated.

1) perform structural and storage functions 2) consist of amino acid residues 3) are hydrophobic 4) serve as enzymes 5) are part of the cell wall

Answer

24

3. All of the characteristics listed below are used to describe the functions of carbohydrates. Identify two characteristics that “fall out” from the general list and write down the numbers under which they are indicated.

1) form the cell walls of plants and fungi 2) accelerate metabolic processes 3) are stored in cells 4) serve as coenzymes 5) are part of nucleotides

Answer

24

STARCH EXCEPT 1. All but two of the following characteristics can be used to describe the starch molecule. Identify two characteristics that “drop out” from the general list and write down the numbers under which they are indicated.

1) consists of a single chain 2) is highly soluble in water 3) in combination with proteins forms a cell wall 4) undergoes hydrolysis 5) is a reserve substance in plant cells

Answer

23

2. All of the listed features, except two, can be used to describe a starch molecule. Identify two characteristics that “fall out” from the general list and write down the numbers under which they are indicated.

1) highly soluble in water 2) consists of glucose residues 3) has both branched and unbranched molecules 4) has a sweet taste 5) is a reserve substance in plants

Answer

14

CARBOHYDRATES METABOLISM Choose three correct answers out of six and write down the numbers under which they are indicated. What processes occur during the digestion of carbohydrates in the human digestive canal?

1) breakdown of monosaccharides with the formation of lactic acid 2) breakdown of monosaccharides to CO2 and H2O 3) breakdown of polysaccharides to disaccharides 4) formation of glycogen from glucose 5) conversion of disaccharides into monosaccharides 6) breakdown of fiber by microorganisms

Answer

356

CARBOHYDRATES METABOLISM SEQUENCE 1. Establish the sequence of processes of carbohydrate metabolism in the human body. Write down the corresponding sequence of numbers.

1) absorption of monosaccharides into the intestinal villi 2) entry of monosaccharides into the body’s cells 3) synthesis of the body’s own polysaccharides 4) breakdown of polysaccharides in the digestive canal 5) entry of monosaccharides into the blood

Answer

41523

2. Establish the sequence of processes of carbohydrate metabolism in the human body. Write down the corresponding sequence of numbers.

1) the entry of glucose into the cells of the body and a decrease in its concentration in the blood 2) the breakdown of starch by enzymes of digestive juices to glucose 3) increased secretion of insulin by the pancreas 4) the entry of starch into the body with food 5) the absorption of glucose and an increase in its concentration in the blood

Answer

42531

3. Determine the correct sequence of events that occur during the metabolism of carbohydrates in the human body, starting with the entry of food into the oral cavity. Write down the corresponding sequence of numbers.

1) Oxidation of sugars in cells to carbon dioxide and water 2) Receipt of sugars into tissues 3) Absorption of sugars in the small intestine and their entry into the blood 4) Beginning of the breakdown of polysaccharides in the oral cavity 5) Final breakdown of carbohydrates into monosaccharides in the duodenum 6) Excretion from the body water and carbon dioxide

Answer

453216

CARBOHYDRATES - NC 1. Establish a correspondence between the features and types of molecules: 1) DNA, 2) polysaccharide. Write numbers 1 and 2 in the order corresponding to the letters.

A) has the ability to replicate B) can form a branched structure C) consists of nucleotides D) is formed by combining simple carbohydrate molecules E) performs protective and energetic functions E) provides template synthesis of ribonucleic acids

Answer

121221

2. Establish a correspondence between the types of organic substances: 1) carbohydrates, 2) nucleic acids - and the functions they perform in the cell. Write numbers 1 and 2 in the correct order.

A) energy storage B) signaling C) storage of genetic information D) energy transfer E) part of cell walls and membranes E) implementation of genetic information (protein synthesis)

Answer

112112

Analyze the table "Organic substances". For each cell indicated by a letter, select the corresponding term from the list provided and write down the selected numbers in the order corresponding to the letters.

1) acceleration of chemical reactions 2) chloroplasts 3) proteins 4) hormones 5) fats 6) nucleus 7) transmission of hereditary information vitamins

Answer

357

Analyze the table “Major Organic Compounds”. For each cell indicated by a letter, select the corresponding term from the list provided.

1) Nucleic acids 2) 5-10% 3) Plastic, storage, protective 4) 0.2-2% 5) Proteins 6) Energy, plastic, storage, protective, regulatory

Answer

546

Analyze the table “Nutrient Requirements of the Body.” For each letter, select the corresponding term from the list provided.

1) carbohydrates 2) vitamins 3) tea, juices, soups 4) cereals, cereals, root vegetables 5) oils, eggs, dairy products 6) for tissue growth and regeneration 7) the main source of fast energy for transmitting nerve impulses and maintaining homeostasis

Answer

256

Analyze the table "Organic substances". For each cell indicated by a letter, select the corresponding term from the list provided. Write down the selected numbers in the order corresponding to the letters.

1) energy, protective, construction 2) polysaccharides 3) replication 4) monosaccharides 5) structural, storage, transport 6) energy, storage, regulatory 7) regeneration denaturation

Answer

481

Analyze the table “Organic substances of the cell.” For each cell indicated by a letter, select the corresponding term or concept from the list provided.

1) proteins 2) lipid 3) glycerol 4) fatty acids 5) nucleotide 6) storage and enzymatic 7) transport and protective energy

Answer

158

Analyze the table “Cell Substances”. For each cell indicated by a letter, select the corresponding term from the list provided.

1) Nucleic acids 2) Energy, structural, regulatory and protective 3) Contains ribose 4) Water 5) Storage and transmission of hereditary information 6) Contains deoxyribose 7) High molecular weight nitrogen-containing biopolymers, the monomer of which are amino acids

Answer

472

Choose three options. What substances are classified as biopolymers?

1) starch 2) glycerol 3) glucose 4) proteins 5) DNA 6) fructose

Answer

145

Choose three options. What functions do carbohydrate and lipid molecules perform in a cell?

1) information 2) catalytic 3) construction 4) energy 5) storage 6) propulsion

Answer

345

What transformations of substances can occur in the human body? Choose three correct answers out of six. Write down the numbers under which they are indicated.

1) glycogen into glucose 2) fats into proteins 3) hormones into enzymes 4) fats into carbohydrates 5) hormones into vitamins 6) carbohydrates into fats

Answer

146

All of the following organic substances, except two, can perform an energy function. Identify two characteristics that “drop out” from the general list, and write down the numbers under which they are indicated in your answer.

1) glycogen 2) glucose 3) lipid 4) vitamin A 5) hemoglobin

Answer

45

© D.V. Pozdnyakov, 2009-2020

Carbohydrates

Carbohydrates in foods are the main source of energy. Their main task is to allow the brain and muscles to work normally and cope with the necessary loads and energy costs. They form important enzymes and hormones.

Carbohydrates are found in foods in the form of glucose, fructose, lactose, sucrose, fiber, pectin, starch and glycogen. They can be grouped into:

• simple – greatly raise blood sugar levels;
• complex – slightly raise blood sugar levels.

The glycemic index (GI) is responsible for the ability of food to raise blood sugar levels. This makes it the most important indicator of every carbohydrate product. To improve the quality of nutrition you need:

• choose foods with a lower GI content;
• eat foods with high GI in smaller quantities.

This will allow you to receive the microelements the body needs, reduce the risk of diseases and lead a full, active life.

The metabolism of carbohydrates is determined by the glucose content in the blood, i.e. on the time and nutritional composition of the last meal. The blood glucose level is minimal in the morning after sleep, during which its level was not maintained.

Once you wake up, the body is in the best condition to use stored fat as an energy source, so walking and aerobics before breakfast are important.

The formation of reserves of carbohydrates entering the body in the form of intramuscular glycogen is observed when they are taken in the first half of the day. This leads to the recommendation to consume the bulk of carbohydrates before evening. In addition to providing energy, carbohydrates help build muscle and burn fat.

To build 1 kg of muscle mass, a large amount of energy is expended - approximately 5000 kcal. After this, daily maintenance of a more energy-consuming body is required. Carbohydrates provide energy to cells most quickly and the body prefers them to fats and protein. This allows proteins to perform their main function - building and repairing body tissue, including muscle.

During weight loss, the body converts fat into energy inside its cells. This process depends on the lack of the required amount of energy, which requires the use of one’s own reserves. However, even in this case, a certain part of carbohydrates is necessary to maintain basic processes and break down fat.

Since excessive and low consumption of carbohydrates leads to negative consequences, it is important to find your optimal amount. Feeling good will be a sign of how correct the chosen diet is.

Foods containing carbohydrates

Foods containing complex carbohydrates and low GI include:

• various cereals (buckwheat, rice, oatmeal);
• vegetables (green peas, cucumbers, tomatoes, onions, etc.);
• individual fruits (figs, oranges, grapefruit, etc.);
• some sweets (marshmallows, butter cookies, etc.).

Almost all sweets, fruits and berries are simple carbohydrates and have a high GI value.

Fats: do the body need them?

For a long time, fats, like carbohydrates, were blamed for all diseases and health problems. That is why for 20 years now “low-fat” and “healthy” have been considered synonymous.

And for most people - maybe even some reading this - this is a key characteristic of safe products. If the food is low fat, it must be good. Or if it doesn't have saturated fat, it's fine.

But as with any simple nutritional decision, it's not that simple. According to the Center for Disease Control, the decline in fat intake among Americans is occurring at the same time as the rise in obesity. This trend is explained by several factors - the frequency of meals and snacks, portion size and sugar consumption.

So what's the basic idea about fats? For beginners: fat is an essential component of your diet, and something you are clearly not eating enough of.

Fats are good. They have beneficial effects on testosterone levels, heart health (yes, you read that right), and muscle health.

Fat plays a huge role in ensuring the normal functioning of the entire body. The most important nerve sheaths are made of fat. These sheaths serve as nerve conduction accelerators so that every neurochemical signal sent through your body (when your brain tells your body to do something) produces an appropriate and effective response.

Moreover, fat is a substrate for a whole set of hormones known as eicosanoids. They are responsible for many functions that regulate blood pressure, inflammation, and even blood clotting. This type of fat is necessary for the body from a physiological point of view, which already serves as a good reason to include it in your diet.

Having understood the necessary types of fats, let's take a closer look at their varieties and find out why all of them (except trans fats) should be present in your diet.

Monounsaturated fats

Monounsaturated fats are primarily found in oily fruits such as avocados and nuts such as pistachios, almonds, walnuts and cashews, as well as olive oil.

Monounsaturated fats help lower bad cholesterol and increase good cholesterol. They have demonstrated their effectiveness in combating excess weight gain, and even promote fat burning.

Polyunsaturated fats

Like monounsaturated ones, they stimulate the reduction of bad cholesterol. Polyunsaturated fats retain their liquid state even when frozen because their melting point is lower than that of monounsaturated fats.

Salmon, fish oil, sunflower oil and seeds are rich in polyunsaturated fats. They contain polyunsaturated fatty acids Omega-3 and Omega-6, which are usually lost during heat treatment.

Omega 3 and 6 are very important and are often referred to as essential fatty acids or EFAs. They cannot be synthesized by our body, so they must be consumed with food. And since your body needs them to function optimally and stay healthy, it's your job to make sure you're consuming these fats regularly to avoid illness and breakdown.

Saturated fats

Saturated fat is perhaps the most underrated and misunderstood of all edible substances. And for good reason: Many studies have linked overconsumption of saturated fat to heart disease. But these scientific data leave more questions than Sprashivay.ru.

When scientists later decided to reconsider their results, based on data from around the world, they could not prove the dependence of fatal cases of heart disease on fat consumption.

Much of the debate about dietary fats stems from books like China Study and movies Forks Over Knives, which portray saturated and other animal fats as the root of all problems in the body. And yet, all these studies are very biased towards the hypothesis that saturated fats are harmful, completely ignoring peoples who are distinguished by enviable health despite their abundant consumption.

For example, residents of Tokelau (a territory administered by New Zealand) have a diet that contains 50% saturated fat , yet their cardiovascular health is not comparable to that of any other territory. However, this information is neglected.

There are several studies of hunter-gatherer tribes consuming 50-70% of all calories in the form of saturated fat who did not experience any health problems at all. When you calculate your fat intake, about half of it can come from saturated fat.

Even Walter Willett, a professor at Harvard Medical School, has publicly stated (after a 20-year review of research) that fats—particularly saturated fats—do not cause obesity or heart disease.

Understand that saturated fat is one of the best sources of energy in your body. This is why your body physiologically stores carbohydrate reserves in the form of saturated fat.

Do you want to argue with one of the most important structures that ensure the normal functioning of your body? Not to mention, saturated fat is one of the most nutrient-rich foods that keeps you feeling full for a long time.

The study also shows that diets high in saturated fat are often total calories

So, you have only one choice: if you are not a vegetarian, you should eat red meat, dairy products and eggs to get your dose of saturated fat. Don't overuse them, but don't despise sticks of butter as something out of fashion. Nor should you avoid them as if they would break your scale.

Exception: Trans fats

Trans fats are the ugly duckling of the fat family. This is the worst kind of fat, and, frankly, the most unhealthy food in the whole world. They are hidden in French fries, potato chips and most fried foods.

Although small amounts of trans fats are found in meat and other foods, large concentrations do not occur in nature. They are often produced artificially.

Trans fats are produced through a chemical process known as partial hydrogenation.

Manufacturers take liquid vegetable oil (or quality monounsaturated fat) and infuse it with hydrogen atoms, resulting in a solidified fat. The result is a seemingly ideal fat for the food industry, with a high melting point and smooth texture that can be reused in deep-frying.

In fact, trans fats are a product of over-heating our food products to ensure a long shelf life. If the food is packaged, then most likely it is full of trans fats. People who have a serious goal for themselves, as well as anyone who does not want to eat plastic waste, should avoid trans fats at all costs.

Of course, we stick to the golden mean. As long as you limit your junk food intake, exercise regularly, and eat right—focusing on healthy fats—there's no harm in treating yourself to a Twinkie every couple of months.

Tip : According to scientific research, 20-35% of your daily calorie intake should come from fat.

Squirrels

Proteins are an essential substance for life. This is the main plastic material for the construction of cells, tissues, organs, the formation of most hormones and hemoglobin. Proteins are involved in the metabolism of all nutrients and form antibodies that protect a person from infections.

When assessing the quality of protein in the diet, one should take into account not only its quantity, but also its biological value, which is determined by the amino acid composition, and their absorption by the body.

Proteins contain 8 essential amino acids that must be supplied to the body through food.

Products containing protein

Based on the degree of absorption and availability of amino acids, proteins are divided into complete and incomplete.

Complete sources of protein are meat, fish, seafood, eggs, and dairy products. Incomplete proteins include plant proteins, which are found in legumes, cereals and vegetables. The exception is soy, which has a rich amino acid composition, but a lower degree of absorption.

Obtaining a full set of essential amino acids is possible with proteins of animal origin or a combination of plant proteins.

When choosing animal protein, it is important to limit the intake of vegetable fats. This can be done by giving preference to low-fat dairy products, chicken breast and fish, boiling or steaming food.

Carbohydrates in foods: functions, types

Carbohydrates are another source of nutrition without which a complete diet cannot be imagined. A deficiency of the element leads to disruptions in metabolic processes, and an excess leads to the accumulation of excess fat.

Their main action is as follows:

• supply of glucose to the body, without which normal muscle function is impossible;
• providing tissues and organs with elements such as folic acid, niacin, riboflavin and thiamine;
• assistance in cell identification;
• the formation of genetic material that is contained in every cell of the body.

Excessive intake of carbohydrates is a step towards a jump in glucose, which leads to an increase in insulin levels and subsequent deposition of fat in problem areas of the body. Despite the fact that carbohydrates are the main culprits in gaining excess weight, their presence in the diet is mandatory.

Deficiency leads to the following problems:

• decreased glycogen levels in the liver and disruption of its function;
• disruptions in protein metabolism, which is expressed in the use of fats to compensate for the current shortage;
• drowsiness, increased risk of loss of consciousness.

All carbohydrates are divided into two categories:

1. Simple . Their peculiarity is their rapid breakdown in the body. Taking them provides a sharp jump in blood sugar. In addition, such elements are particularly flexible and soluble. They are divided into monosaccharides and disaccharides. The former include fructose, glucose and galactose, and the latter include lactose, maltose and sucrose.
2. Complex . The main feature of these elements is the presence of a large volume of sugar molecules that are not able to dissolve in water. However, they are not so sweet. The main polysaccharides are insulin, glycogen, starch and cellulose.

Ideally, to fill your diet, you need to choose complex carbohydrates, which are found in legumes, vegetables and cereals . And you should give up simple ones (flour, sugar and other sweets).

Below is a list of foods that are among the leaders in carbohydrate content:

• condensed milk with sugar - 55.8 g;
• bananas - 22.5 g;
• green peas - 13.2 g;
• light and dark raisins - 71 g;
• figs - 58 g;
• boiled potatoes - 16 g;
• French fries - 29 g;
• chips - 49 g;
• apricot - 67 g;
• dates - 72.4 g;
• prunes - 66 g;
• chocolate - 53 g;
• marmalade - 76 g;
• popcorn - 78 g;
• sugar - 99.8 g.

Also see the general table of contents of the BJU:

Fats

Fats are one of the main food components. This is a valuable energy material that is part of cells, especially in the tissues of the nervous system. They participate in the absorption of fat-soluble vitamins (A, D, E, K) and some minerals.

The optimal fat requirement is 1.1 g/kg body weight, at least 30% should be vegetable fats. This amount allows you to improve the functioning of the intestines and urinary system, and prevents the development of gallstones and other diseases.

A deficiency of plant (unsaturated) fatty acids slows down the growth and physical development of the body and reduces resistance to infections. Excess fat leads to the threat of damage to the liver and pancreas, obesity, diabetes, and cardiovascular diseases.

Products containing fats

According to their chemical structure, fatty acids are divided into:

• saturated (filled to the limit with hydrogen), which includes fats of animal origin;
• unsaturated, which include fats of vegetable origin, with the exception of coconut and palm oil.

The most healthy foods containing fats include: fish (an important source of healthy omega-3 fats), avocados, nuts, olive oil.

The meaning and role of fats

Fats are water-insoluble compounds consisting of glycerol and fatty acids. Regulating fat metabolism in the body is one of the main components of proper nutrition.

Main functions of fats:

• formation of energy resource in the body;
• ensuring healthy hair and skin;
• assistance in the absorption of vitamins A, D, E and K;
• supporting the body's immune system.

Fats differ in their value, depending on their composition. Unsaturated ones are considered beneficial to health, of which omega-3 and omega-6 are of particular value. The former can be obtained from fish, nuts, seeds, leafy vegetables and soybeans. The second are made from vegetable oils, for example, olive, sunflower, flaxseed. Such acids are not synthesized by the body on its own, which means that consumption of products containing them is an indispensable component of nutrition. The ratio of omega 3 and omega 6 acids is also of great importance, which should be 1:4.

Unfortunately, the required amount of omega-3 acid is difficult to obtain with food, because not everyone can eat the required 1.5 kg of sea fish per week, so this acid must be present at least in the form of vitamins.

Harmful to the body are saturated solid fats, which are found in meat, sausages, bakery and confectionery products, fast food, carbonated drinks and sauces. The danger is that their quantity is difficult to control, they are not beneficial, lead to excess weight and increase cholesterol levels. Therefore, the consumption of such fats should not exceed 20 g per day.

Other components

Adequate nutrition also depends on sufficient amounts of vitamins, minerals, dietary fiber, antioxidants and water. If the intake of some of these components from food is insufficient, it is possible to compensate for this by using biological food additives.

Vitamins

Vitamins are organic substances, some of which must be obtained from food, since they are either not synthesized in the body, or this occurs at a low rate. The exception is vitamin D, which is synthesized under the influence of ultraviolet radiation. Vitamins regulate the processes of metabolism, energy synthesis, nerve conduction, and help prevent cell destruction.

Vitamins can be grouped into:

• water-soluble (B, C), the reserves of which are small and require regular replenishment;
• fat-soluble (A, D, E, K), which accumulate in tissues and can be toxic.

Basically, people do not get enough vitamins due to the use of an incorrect diet, malnutrition (for example, due to lack of appetite or other reasons).

Minerals

Minerals participate in plastic and enzymatic processes, in protein synthesis and the formation of body tissues, regulate acid-base balance and water metabolism.

The most important are:

1. Calcium. The main component of the skeletal system and teeth.
2. Phosphorus. Necessary for bone mineralization.
3. Magnesium. Necessary for phosphorus-calcium metabolism.
4. Iron. Part of hemoglobin and oxidative enzymes.
5. Potassium. Regulates the acid-base balance of the blood.

Water

Water makes up almost 60% of an adult's total body weight. It maintains constant body temperature and pressure, dissolves vital nutrients, helps absorb and transport nutrients, and remove waste.

Water replacement is vital. The amount of drinking water should be sufficient for normal kidney function. When it is deficient, muscle strength weakens, motor control deteriorates, mental energy decreases, and fatigue occurs. Dehydration can lead to deterioration of the entire body.

The required amount of daily water consumption ranges from 2.5 liters in winter to 3.5 liters in summer.

Biologically important substances: fats, proteins, carbohydrates (monosaccharides, disaccharides, polysaccharides)

Fats are organic compounds formed as a result of the interaction of glycerol with higher carboxylic acids. Compounds can be of natural or synthetic origin.

Fats are also called glycerides, since carboxylic acids and the only alcohol, glycerol, take part in the esterification reactions of which they are products.

The general formula of fats looks like this:

R1, R2, R3 – hydrocarbon residues of carboxylic acids.

Fats can contain saturated and unsaturated carboxylic acids. Fats have a solid consistency if they contain hydrocarbon parts of saturated acids. In the case of esterification of glycerol with unsaturated acids, liquid compounds are formed.

Natural glycerides contain both types of acids, which is why animal fats are solid (except fish oil). Vegetable glycerides, accordingly, are in liquid form, which is why they are called oils (except for palm oil, which has a solid consistency).

Chemical properties of fats

By analogy, it can be assumed that hydrogenation of double bonds will provide a transition to the solid form. This property has been confirmed experimentally. This is how hard fat margarine is obtained. The hydrogenation reaction (hydrogenation) takes place in the presence of a nickel catalyst:

Fats are esters, so they are characterized by hydrolysis reactions.

Hydrolysis with aqueous solutions of acids and alkalis proceeds according to the following scheme:

As a result of alkaline hydrolysis reactions, salts of higher carboxylic acids are formed - soap (saponification reactions):

Fats that contain hydrocarbon residues of unsaturated acids discolor the solution of potassium permanganate and bromine water. The presence of double bonds in saturated acids deprives glycerides of this property.

Biological functions of fats

Fats play an important role in living organisms. The main functions are:

• construction;
• energy;
• protective;
• secretory;
• regulating.

Fats regulate metabolism, participate in thermoregulation, provide mechanical protection for organs, increase the body's resistance, and secrete hormones.

Squirrels

Squirrels

– high-molecular compounds of organic nature. They are a chain of parts of alpha amino acids connected by peptide bonds.

Twenty types of amino acids form the structure of most proteins. At the same time, individual types of proteins differ from each other in amino acid sets based on the name and sequence of the compound.

The structure of proteins determines their solubility. Thus, quaternary compounds in the form of globules form a colloidal aqueous solution, and quaternary proteins made of threads (fibrils) have a solid structure and are not soluble in an aqueous environment.

Chemical properties of proteins

Protein compounds undergo hydrolytic decomposition reactions according to the following scheme:

As a result of hydrolysis, a mixture of alpha amino acids is formed.

Under certain conditions, complex protein structures decompose to their primary linear form. This is called denaturation.

Protein denaturation can be reversible or irreversible. The progress of the process depends on the conditions.

Reversible denaturation occurs in the presence of alkalis or ammonium ions according to the following scheme:

Irreversible protein denaturation occurs in the presence of acids, alkalis, salts of heavy metals under conditions of elevated temperature or exposure to other treatments. Under such conditions, restoration of the protein structure is impossible.

The reaction of a protein solution with a 10% sodium hydroxide solution and a drop of 1% copper sulfate solution is called the biuret reaction. As a result, a violet biuret complex is formed:

This is a qualitative reaction for protein compounds.

The xanthoprotein reaction is the interaction of a protein solution with concentrated nitric acid under elevated temperature conditions. A compound is formed that gives the solution a yellow color.

Reaction scheme using tyrosine (alpha amino acid) as an example:

Biological functions of proteins

Protein compounds in the body perform functions such as:

• construction;
• protective;
• regulatory;
• transport;
• energy;
• motor.

Proteins are the building blocks of cells. Protein compounds protect against infectious agents, deliver essential substances to organs, and saturate the body with energy.

Carbohydrates

Carbohydrates are organic compounds consisting of carbon, hydrogen, and oxygen. Contain a carbonyl group and many carboxyl groups. Serve as a source of energy for cells.

Classification of carbohydrates

Chemical properties of carbohydrates

The chemical properties of carbohydrates are determined by their structure. Compounds react at the carboxyl group, at the alcohol hydroxyl group, or at the ketone group, depending on the nature of the sugars in the composition.

The reactions of hydrolytic decomposition of complex sugars proceed according to the following scheme:

Hydrogenation reactions are typical for sugars containing a carbonyl group (such as glucose), which is ultimately reduced to an alcohol hydroxyl at elevated temperature in the presence of a nickel catalyst:

The aldehyde group in the composition enters into a characteristic reaction with copper hydroxide. Copper II oxide of brick-red color is formed:

The aldehyde group also undergoes the “silver mirror” reaction with silver nitrate in an ammonia environment. A silver precipitate, ammonium gluconate, ammonia and water are formed:

The alcoholic hydroxyl in the composition determines the interaction with cuprous hydroxide. The blue precipitate turns into a saturated blue solution of the copper complex:

Fermentation processes

The process of enzymatic decomposition of glucose into ethyl alcohol and carbon dioxide is called alcoholic fermentation:

The product of lactic acid fermentation is lactic acid. Processes of butyric acid and citric acid fermentation are possible:

Monosaccharide solutions

In solution, monosaccharides are connected to each other through aldehyde groups. Glucose solution contains two modifications: alpha form and beta form:

Polysugars burn to carbon dioxide and water:

(C6H10O5)n + 6nO2 → 6nCO2 + 5nH2O

Characteristic reaction of starch with iodine solution:

A bright blue color is formed. When the temperature rises, the color disappears, and when cooled, it appears again.

Biological functions of carbohydrates

Carbohydrates perform functions in the body such as:

• energy;
• protective (immune);
• structural;
• storing;
• receptor.

Carbohydrates form cell walls, provide recognition of cells, attach biologically active substances to them, and participate in photosynthesis.

See also:

Calculation of energy costs

Each product has its own nutritional value. Its source is the substances it contains.

Energy value (calorie content) is the amount of energy obtained from food. It is used by the body for a variety of purposes, including mental and physical exercise, anaerobic and aerobic physical activity.

Caloric content is measured in kilocalories (kcal) or kilojoules (kJ) per 100 g of product.

How does the calorie content of foods affect weight?

Eating food with nutrients contributes energy to the human body. Not eating enough calories slows down your metabolism, impairs mental and physical performance, and forces the body to replenish needed energy reserves with fat and protein. High-calorie foods, as well as excessive consumption of foods, fill the body with excess energy, which leads to an increase in the amount of adipose tissue.

How to count calories?

Counting the calorie content of foods is not a difficult task. To do this, it is advisable to use tables or calorie calculators. If you enter the data into an Excel document, you can easily calculate this indicator yourself by multiplying the approximate weight of the dish by its energy indicator.

WHY IS NUTRITION WITH BJU CALCULATION IMPORTANT?

It is simply necessary for everyone to know about proper nutrition, because our well-being and our performance depend on it. There are people who are very keen on diets, counting calories, and the content of proteins, fats and carbohydrates in foods.

This happened before, but I never did it - there was simply no need. Now people are busy with other things, but one cannot help but take into account that there are those who simply need to keep such calculations. For example, athletes, it happens that the result of many months of work depends on the extra kilogram they have, and proper nutrition will preserve it.

Eating right does not mean following a diet or limiting yourself in some way. It is necessary to follow the regime, i.e. eat at least five times a day and little by little. Breakfast must be complete, second breakfast - 1.5-2 hours before lunch (apple, banana), lunch, afternoon snack and dinner.

It is better to eat a light dinner at least three hours before bedtime. Be sure to eat fruits and vegetables in season because they are not beneficial in winter because... grown in greenhouses or processed for long-term storage, they lose their beneficial qualities.

It is better to avoid fried, very fatty, highly salted foods. It is better to replace sugar and tea cakes with dried fruits. I have been drinking tea with dates instead of sugar and sweets for a long time. And if you really want to, then on a holiday you can afford a little.

Table. Proteins, fats, carbohydrates and caloric content of foods

The content of proteins, fats and carbohydrates in foods is an important characteristic of the diet. Using this data allows you to plan and monitor dietary changes. Important indicators in food products are the number of calories and the glycemic index.

Proper distribution of proteins, fats and carbohydrates throughout the day

For healthy well-being, control over hunger and weight, it is important to drink a lot of water and properly distribute the intake of protein, carbohydrate and fatty foods every day. It must be included for breakfast, lunch and dinner. The whole secret is in the right ratio. The morning meal is especially important, since its purpose is to saturate a person with the energy necessary for the whole day, which is provided by carbohydrates. However, breakfast should also satisfy the feeling of hunger, so you can’t do without protein foods. That is why the optimal energy dish would be muesli made from whole grain cereals, cottage cheese with fruits, berries or nuts.

Breakfast should account for about 25% of the daily calorie intake, lunch - 35%, and dinner - 20%. For snacks - the remaining 20%

At lunch, the amount of protein, fat and carbohydrates should be approximately the same. But all these nutrients must be useful. Chicken breast, some brown rice or buckwheat and a vegetable salad will provide the right ratio. In this case, the first two products should fit on one half of the plate, and vegetables on the other, in order to maintain calorie content.

Dinner involves reducing carbohydrate foods and, on the contrary, increasing the proportion of protein. And to provide the body with fats during this meal, you can eat sea fatty fish with avocado salad and herbs. Snacks will help make up for the lack of substances, during which it is better to eat fruits containing vitamins and minerals, cottage cheese or protein bars.

It is very important not to skip full meals and not to go on a hunger strike, as this is fraught with a lack of nutrients and, as a result, health problems. A strong feeling of hunger also contributes to overeating.

What is protein food?

Proteins are made up of amino acids. They can be indispensable for our body. These are substances that a person must obtain from food. What foods contain protein? The table states that a good amount of protein contains:

• meat;
• fish;
• eggs;
• milk;
• rice;
• bakery products;
• corn;
• oats;
• beans;
• chickpeas;
• lentils;
• peas.

This list of products will provide a person with complete protein, both plant and animal origin.