Proteins, fats, carbohydrates: the basics of rational nutrition

Protein as the basis of a balanced diet

Proteins for the body are building blocks that participate in the formation of all cells.
They are what make up the skin, hair, nails, cartilage, capillaries, blood vessels, internal organs and muscles, including the most important one - the heart. In addition, these organic compounds are responsible for transporting oxygen and nutrients to organs and tissues, including the brain, produce some hormones and enzymes, and help fight toxins. So the statement that proteins are needed mainly by athletes and those who dream of a pumped-up body is a big misconception. Protein helps control hunger by helping blood sugar slowly rise and fall. This means that protein products are a necessary component of an excess weight loss program without harm to health.

All proteins consist of amino acids, including essential ones, which a person can only obtain from food. If all of them are present in a protein molecule, the protein is considered complete. You can get this protein from animal products: meat, milk, eggs, cheese and fish. Animal protein is digestible by 80%. Slightly less complete and difficult to digest is the vegetable one, which is present in beans, mushrooms, and nuts. Its absorption by the body is 60-80%.

The daily protein requirement for women is 1.3 g per kg of weight, for men – 1.5 g. When engaging in physical activity, this norm increases by 0.2 g.

Unfortunately, proteins are not stored by the body in reserve, unlike carbohydrates or fats, so a person can only receive them with food. Moreover, no more than 30 g is absorbed at one time. With a lack of these organic compounds, the body takes them from the muscles and cells, which is fraught with serious disorders in the internal organs and systems.

Signs of protein deficiency:

• dry skin;
• brittle hair and nails;
• weight loss;
• growth disturbance in children;
• decreased immunity;
• disruption of the thyroid gland, adrenal glands, and sex glands.

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.

What are easily digestible foods?

If after a hearty lunch or dinner you want to sleep, then most likely the menu contained foods that the body spent a large amount of energy processing. How can you change the situation?

Nutritionists recommend two ways to solve this problem:

• selection of products that go well with each other, which reduces the time and amount of energy the body needs to process them;
• selection of easily digestible products.

Nutritionists divide all foods into groups depending on the time of digestion:

• carbohydrates, broths, juices, fresh vegetables and fruits – processing takes no more than 45 minutes;
• proteins, fats: milk, eggs, poultry, lean fish - about 2-3 hours;
• foods high in starch and complex carbohydrates, such as cereals, potatoes, cottage cheese, nuts, legumes, hard cheeses - more than 4 hours;
• The foods that take the longest to digest or are not digested at all are coffee, canned food, pasta and baked goods, mushrooms, and fatty meats.

Absorption time for some foods:

The following easily digestible foods are digested most quickly in the body:

• berries;
• vegetables;
• greenery;
• fruits;
• fresh juice;
• low-fat fermented milk products;
• jelly, jelly without artificial colors and flavors;
• cream soup;
• low-fat fish;
• steam omelettes;
• lean meats;
• puddings.

This information will be useful for those who monitor their weight, pregnant women, people suffering from stomach diseases, and parents of small children.

The need for carbohydrates in a balanced diet

Carbohydrates are commonly called nutrients that are based on sugars, such as fructose, sucrose and glucose. The main role of such organic compounds is to supply the human body with the energy necessary for its life. According to the recommendations of experts, 40% of it should be produced from carbohydrates. In addition, these nutrients are involved in supplying the entire body with glucose, which is necessary for the normal functioning of the brain, central nervous system, and kidneys.

Insufficient intake of carbohydrates in the body leads to a constant feeling of fatigue, so such organic compounds are necessary for good health. But it is important to always remember that carbohydrates tend to accumulate in the body, so their excessive consumption can be dangerous: it threatens to turn into fat, increase the level of cholesterol in the blood, develop atherosclerosis, obesity and diabetes.

Simple and complex carbohydrates

Based on their chemical structure, carbohydrates are divided into simple and complex. The first include glucose, sucrose, fructose and others, which, when ingested, quickly break down and increase blood sugar levels, thereby instantly satisfying hunger, but only for a short time. Simple carbohydrates are found in soda, juices, fruits, baked goods and confectionery products, potatoes, and white rice. Their excess is easily stored in the body as fat.

The rate of breakdown of carbohydrates contained in a particular product can be determined using the glycemic index. The higher it is, the faster your blood sugar level will rise after consuming the product.

Complex carbohydrates are considered much more beneficial. They usually contain a large amount of fiber necessary for the body, due to which they are digested much more slowly. In the body, they break down into simple carbohydrates, take longer to digest, maintain optimal blood sugar levels and do not cause hunger. You can get them by eating whole grain cereals, vegetables and legumes, wholemeal bread, which also contain many other useful substances.

The ratio of complex and simple carbohydrates in the body should be 75% to 25%. At the same time, it is advisable to obtain simple ones from fruits rich in vitamins.

A balanced ratio of proteins, fats and carbohydrates in the diet

The value of proteins, fats and carbohydrates for the body lies not only in their quantity, but also in the correct proportion. According to doctors and nutritionists, the amount of proteins and fats in the daily menu should be approximately the same - 30% of both. But it is recommended to consume slightly more carbohydrates, which supply the body with energy – 40%. This ratio should provide the body with the norm of these nutrients and prevent excessive weight gain.

However, not all so simple. The ratio of proteins, fats and carbohydrates depends on many factors: age, gender, pregnancy, health problems, metabolic rate, weight and the amount of energy expended daily. Obviously, people with excess fat should slightly limit fat-rich foods, keeping only essential polyunsaturated fats in their diet. And if you are underweight, you should consume much more protein.

Only a specialist can determine the optimal ratio of proteins, fats and carbohydrates for each individual person.

Proportions of proteins, fats and carbohydrates when losing weight

To get rid of excess weight, it is important to create the right diet, which will not only help you lose weight, but will also not harm your health. In this case, consuming proteins alone will not solve the problem, since in the absence of the necessary fats and carbohydrates there will be no energy left for sports and an active lifestyle. There is no doubt that when fighting extra pounds, you should focus on protein foods, which, with low calorie content, satisfy the feeling of hunger for a long time.

As for fats and carbohydrates, there should be less of them, but they must be present in the diet. A complete rejection of saturated fats and fast carbohydrates, that is, from all sausages, baked goods, confectionery and other industrial sweets, fast food, carbonated drinks, and potatoes, will help solve the problem of excess weight. At the same time, it is very important to continue consuming unsaturated fats and complex carbohydrates, which will provide the body with the necessary energy without gaining weight. So when losing weight, the following are required: fish, vegetables, avocados, natural vegetable oils, whole grains and even some nuts. The whole secret of losing weight when consuming them lies in the quantity, quality and time of consumption.

The optimal ratio of proteins, fats and carbohydrates when losing weight is 40%, 30%, 30%.

Calorie content of ready meals

Here we have compiled a list of the most popular dishes that can be found in the diet of every person. The table shows the composition of BJU, as well as calorie content per 100 grams of product.

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.

For pregnant

During pregnancy, the health of the woman and child depends on nutrition. Digestive problems arise at different stages, heartburn often appears, so the amount of heavy food should be reduced.

You need to remember that you don’t need to eat for two, in other words, eating high-calorie foods contributes to gaining extra pounds, which will negatively affect the health of the expectant mother and child.

What easily digestible foods should a pregnant woman include in her diet?

Nutritionists recommend eating the following foods regularly:

• vegetables, fruits, in any quantity, because they supply the body with necessary vitamins and microelements;
• dairy and fermented milk products;
• lean varieties of meat and fish.

Easily digestible foods are preferable for pregnant women; fruits can be eaten even before bed.