Table of protein, fat, carbohydrate and calorie content in food

When shopping for groceries in stores, the first thing we look at after picking up the product is the composition. Looking a little lower, you will see the column: “energy value”. There is information about the amount of fat, protein, carbohydrates and calories in the product. Reading it, many are surprised that there are no carbohydrates in meat. There are no carbohydrates in fish, poultry, many deli meats, sausages, and canned food. That is, in all products where the main component is the meat of any animal.

Nutritional value and determination of good quality of meat[edit | edit code]

Meat sources of protein Protein content in meat: beef, chicken, fish, pork Composition of meat Names of carcass parts
Chemical composition of meat:

proteins - up to 16%, fats - 3-14%, carbohydrates - up to 1%, vitamins, mineral salts, water - 65% and extractives.

Squirrels

. Muscle tissue proteins have high nutritional value. Less valuable are connective tissue proteins containing collagen and elastin, which do not contain tryptophan.

The meat of young animals is tender and easy to digest due to its lack of mature collagen. Collagen, when heated with water, turns into glue-glutin. Consumption of foods high in collagen has a negative effect on kidney function. At the same time, glutin and gelatin, actively affecting digestion, stimulate the secretion of juices and the motor function of the stomach and intestines. The meat is easy to cook; You can prepare a wide variety of dishes and products from it.

Fats

. The color and consistency of adipose tissue depend on the type, breed, age, sex and fatness of the animal. Depending on the location of deposition, fat can be subcutaneous, internal and muscle. If fat is deposited in the form of thin layers, then the meat is called marbled; it has high taste qualities.

Meat fats contain significant amounts of saturated fatty acids with a high melting point. Lamb fat is the hardest and most difficult to digest: its melting point is 44-45°C. Beef and especially pork fats have a softer consistency and are better absorbed. In terms of biological properties, the most optimal is pork fat, which contains polyunsaturated fatty acids - including arachidonic acid, of which it contains 5 times more than beef fat.

Extractives

. They are divided into nitrogenous (carnosine, creatine, purine bases, etc.) and nitrogen-free (glycogen, lactic acid). The meat of adult animals is richer in extractive substances than the meat of young animals. The importance of extractive substances is very great in the nutrition of both healthy and sick people, since they give meat dishes a particularly pleasant taste and stimulate the activity of the digestive glands, cardiovascular and central nervous systems.

Meat is indicated for a healthy person, but it is not recommended to eat it for dinner, so as not to cause stimulation of the central nervous system (CNS), accompanied by poor sleep or disturbing dreams. For patients with pathologies of the cardiovascular and central nervous systems, the consumption of meat dishes, and especially strong rich broths, where there are especially many extractive substances, is contraindicated. At the same time, for weakened patients who do not have disorders of the named systems, as well as for those recovering, their administration is highly desirable to increase vitality.

Meat is a source of many minerals (iron, phosphorus) and some trace elements (copper, zinc, etc.).

Vitamins

. The meat contains mainly , , , B12, PP; in small quantities - , , , mainly concentrated in the internal organs (liver, kidneys).

Ripened meat is allowed to be eaten 18-24 hours after slaughter. During this time, it becomes tender, juicy, with a characteristic taste and aroma.

Meat as a food product has a number of disadvantages. It belongs to the category of perishable products and can serve as a carrier of zoonoses (anthrax, brucellosis), the cause of infectious diseases (salmonellosis), food poisoning (botulism, helminthic infestations), helminthiases (finnosis, trichinosis).

To determine the good quality and freshness of meat, in addition to assessing the organoleptic signs of freshness, organoleptic tests for freshness, an ammonia test and other studies are carried out.

Organoleptic tests for freshness[edit | edit code]

Test with a heated knife

. Heat the blade of a knife in boiling water, cut the meat to the bone, remove the blade and smell it. An unpleasant, slightly putrid smell indicates spoilage of the meat.

Test heating of meat

. Place the meat in boiling water and, after removing it, smell it - spoiled meat emits a faint unpleasant odor.

Test brew

. Cook the meat in small pieces with the lid closed. If the meat spoils, the broth will be cloudy and have an unpleasant odor.

Signs of good quality meat

Table of protein, fat, carbohydrate and calorie content in food

Table of protein, fat, carbohydrate and calorie content in food products.

Tables of caloric content and composition of foods are needed to calculate the caloric content of food and dietary fat during a diet for weight loss and when gaining muscle mass.

To find a specific food product, simultaneously press the Ctrl+F key combination and enter the name of the desired product in the search bar (which will appear at the bottom of the window). Press Enter.

The calorie content of all products is indicated per 100g of raw/dry product (before heat treatment). For example, cereals need to be weighed before cooking, meat – raw, etc.

To view the calorie content and composition of a food group, click on the group name:

Vegetables Fruits and berries Dried fruits Candy, sugar, chocolate, etc. Cakes and other confectionery products Bread, bakery products, flour Cereals Legumes Mushrooms Meat, offal, poultry Sausage and sausage products Canned and smoked meats Fats, margarine, butter Milk and dairy products Eggs Fish and seafood Caviar Nuts

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Vegetables

Fruits and berries

Dried fruits

Candies, sugar, chocolate, etc.

Cakes and other confectionery products

Bread, bakery products, flour

Cereals

Legumes

Mushrooms

Meat, offal, poultry

Sausage and sausage products

Canned meat and smoked meats

Fats, margarine, butter

Milk and dairy products

Eggs

Fish and seafood

Caviar

Nuts

.

Red meat: harm[edit | edit code]

Posted by Dietitian Joel Fuhrman

Getting a lot of protein from animal products doesn't just speed up aging and promote cancer. Eating excessive amounts of meat is also associated with an increased risk of mortality from cardiovascular disease. For example, pooled data from the Nurses' Health Study and the Health Professionals Follow-up Study, which together followed more than 120,000 people, found that every serving of red meat per day increases the risk of death from heart disease. -vascular diseases by 18%.

Saturated fat and heme iron found in red meat have also been shown to increase the risk of heart disease. Saturated fats are known to increase total cholesterol and LDL (“bad cholesterol”) levels, and excess iron is associated with oxidative stress, which contributes to the development of atherosclerosis. Interestingly, one mechanism by which the combination of saturated fat and red meat increases the risk of developing the disease is the absorption of the heme form of iron through the consumption of saturated fat. Heme iron and saturated fat work together to oxidize cholesterol, increasing small pieces of oxidized LDL, which is what seems most dangerous. The body regulates the absorption of non-heme iron (from plant foods) if it does not currently need it, but the body absorbs heme iron from animal foods anyway. Iron is an essential mineral responsible for the transport of oxygen in the blood, as well as other important processes in the body, but an excess of iron leads to serious internal changes that reduce immunity, increasing sensitivity to chronic diseases, especially those based on the stimulation mechanism oxidative stress, for example, heart disease and cerebrovascular accidents. A recent meta-analysis confirmed the link between red, processed meat and a significant increase in the risk of ischemic stroke. Also, the heme form of iron can contribute to the overoxidation of fat present in the diet, even in the case of vegetable salad oils, so diets containing large amounts of red meat and vegetable oils may increase the risk of damage to cell membranes by such unsaturated acids caused by free radicals contained in vegetable oils. oils

What we eat determines the type of bacteria that will create microflora in our intestines.

Some studies have shown that increased consumption of meat and heme iron, among other things, is associated with high blood pressure, while consumption of non-heme iron (from plant foods) prevents its increase.

In addition, there is now even more exciting new research that has discovered another mechanism by which red and white meat increases the risk of cardiovascular disease - this happens through changes in specific bacteria that inhabit our digestive tract.

Healthy, fiber-rich plant foods provide an energy source - prebiotics, necessary for the growth of beneficial bacteria. For example, carnitine, an amino acid found in abundance in animal foods, is virtually absent in plant foods. The human body is able to produce adequate amounts of carnitine from the other amino acids lysine and methionine. Carnitine is necessary for body cells to transport fatty acids. This mechanism was first discovered in mice when scientists determined that carnitine in the diet was produced by gut bacteria that produced trimethylamine N-oxide. This substance, as previously established, contributes to the development of atherosclerotic plaques, as it slows down the process of removing cholesterol from the arterial wall. Later, after analyzing the levels of carnitine and trimethylamine-N-oxide in people's blood, the same researchers found that high levels of both compounds increased the likelihood of cardiovascular disease, as well as the risk of heart attack and stroke. When a group of people in a study were given carnitine supplements, those who ate all foods released more trimethylamine-N-oxide than vegans and vegetarians. Additionally, it is worth noting that the types of gut bacteria found in omnivores were different from those found in vegetarians and vegans. The findings suggest that eating meat promotes the growth of gut bacteria that can convert carnitine into substances that contribute to heart disease.

Findings like these suggest that those of us who regularly eat a healthy diet consisting of mostly whole, plant-based foods have healthier gut flora and are less susceptible to problems associated with carnitine deficiency. Most studies to date show a causal link between meat consumption and cancer and premature death, leaving no doubt that even meat from animals raised in favorable conditions should be avoided or minimized in the diet. If you do not intend to eliminate meat from your diet, then you should only use it as a supplement; that is, only a few times a week and in small quantities.

Avoid processed meats, which include sliced ​​meats, bologna, jerky, bacon, snack meats, hot dogs and pizza meats that are canned or packaged.

Losing weight with carbohydrates

Grains and legumes are the main suppliers of carbohydrates, in addition they are high in plant protein and minerals. Unprocessed grains are of the greatest value; the bulk of the beneficial substances are contained in the germ and shell of the grain.

Legumes have a decent protein content, but all of it is not absorbed by the body. In some cases, their abuse can lead to intestinal dysfunction.

Millet and pearl barley contain large amounts of fiber, buckwheat contains iron, and oatmeal contains potassium, magnesium and zinc.

• There is an opinion that the introduction of foods containing carbohydrates into the diet contributes to obesity.
• The opinion is erroneous, if only because carbohydrates are absorbed much faster than proteins and fats, being processed into energy.
• It’s just not advisable to eat foods rich in carbohydrates in the afternoon. And it is worth maintaining normal activity.

Grilled meat[edit | edit code]

Source Muscle and Fitness Magazine No. 2

Pump more protein into your muscles with a simple device

In the summer everything is clear. You buy fresh meat at the market and go to the forest for a picnic. There you build a fire and cook excellent barbecue. What about in winter? Fry meat in a frying pan? In no case! Get an electric grill at home. You won't believe it, but many versions of this electric device are so successful that they cook meat indistinguishable from an open fire. The home grill is compact and can easily fit in a modern kitchen, or even on a loggia. As a result, you will have delicious steaks on the table all year round. As for the recipes, here they are!

Serving[edit | edit code]

Beans[edit | edit code]

Although potatoes are traditionally served with beef, this is far from the best side dish. It slows down the digestion of meat and makes the dish “heavy”. Meat should be served with a small amount of carbohydrates, which are relatively easy to digest. These include canned legumes: peas, beans and lentils. First, the beans are drained and then boiled in boiling water for 10-15 minutes with the addition of onion and bay leaf. Then the bay leaf is removed and the beans are mashed into a puree. Pepper the puree on top and sprinkle with grated cheese. INGREDIENTS [1 cup beans]: 245 calories, 15 g protein, 45 g carbohydrates, 1 g fat.

Homemade chips[edit | edit code]

Pour 1 cup of vegetable oil into a deep frying pan. Heat oil over medium heat. Cut the finished corn tortilla into small triangles. Place the tortilla pieces in the pan and submerge completely in the oil. Cook in hot oil for about 1 minute, then place on a paper towel to drain. Sprinkle salt on top. COMPOSITION (12 pieces): 140 calories, 0 g protein, 19 g carbohydrates, 6 g fat.

In fish

The protein content in fish is lower than in meat, but fish is rich in other useful substances that cannot be obtained from meat (a prime example is phosphorus), plus fish is a dietary product.

Values ​​are based on protein content per 100 grams.

Spanish Rice[edit | edit code]

Pour 2 cups of water into a deep frying pan, add a chicken broth cube, 1 teaspoon of grated garlic, 1 teaspoon of onion powder, add a pinch of cinnamon and pour in 1 tbsp. spoon of spicy tomato sauce (salsa). Mix well and boil for 5 minutes. Add a little olive oil to a small saucepan. Chop the onion and add the onion to the pan. Add 1 cup of dry rice there and keep on low heat for 5 minutes. Then dump the contents of the pan into the pan and stir. Cover the pan with a tight lid and place over low heat for 30 minutes. The secret of the dish is not to open the lid during this period. As a result, the rice will turn out incredibly fragrant. Salt the finished rice to taste. COMPOSITION (250 g rice): 250 calories, 4 g protein, 45 g carbohydrates, 7 g fat.

In vegetables

Vegetables contain very little protein, and most of it is not contained as a whole, but in divided form (in the form of protein-constituting amino acids). However, there are exceptions.

The table below shows vegetables that contain pure protein. Contents are indicated in 100 grams.