Белки жиры углеводы еда: Продукты, содержащие белки, жиры и углеводы. Список плохих и хороших продуктов для стройной фигуры — Фитнесомания для каждого!

Главное, что нужно знать о белках, жирах и углеводах — #Sekta: информационный портал

У нас есть три большие статьи про белки, жиры и углеводы, но в них много подробностей. Мы написали новую статью с самой важной информацией о БЖУ.

Рассказываем о макронутриентах, их функциях и нормах употребления.

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Углеводы — главные поставщики энергии для умственной и физической активности. Различают простые (глюкоза, фруктоза, галактоза, сахароза и др.) и сложные углеводы (крахмалы, пищевые волокна).

Клетчатка, или пищевые волокна — особая разновидность сложных углеводов, которая почти не усваивается организмом, но дает сытость и помогает поддерживать здоровье желудочно-кишечного тракта.

Поступая в организм, большая часть углеводов преобразуется в глюкозу, которая используется клетками для жизненных процессов.

Традиционно международные организации здравоохранения рекомендуют потреблять 45–65% углеводов от общей калорийности рациона. Допустимые границы этого диапазона еще шире и зависят от особенностей организма, целей и индивидуальных потребностей.

Как можно чаще отдавайте предпочтение продуктам, содержащим сложные углеводы, — они усваиваются постепенно и не вызывают резких скачков глюкозы, в отличие от простых углеводов. Это важно для поддержания стабильного настроения и предотвращения резких перепадов голода и сытости.

Основные источники сложных углеводов: крупы, фрукты, овощи, бобовые, картофель, цельнозерновые продукты.

Простые углеводы содержатся в столовом сахаре, меде и сиропах, выпечке, конфетах и других сладостях, соках и сладких напитках, молочных продуктах.

Белки состоят из соединенных цепочек аминокислот — «строительных» веществ для тела человека. В организме используется двадцать видов аминокислот, девять из которых не могут быть синтезированы телом человека и должны поступать из еды (незаменимые аминокислоты).

Все незаменимые аминокислоты содержатся в животном белке. Вегетарианцы тоже могут получить их в полном объеме при сочетании растительных продуктов, богатых белком.

Белки выполняют гормональную, ферментативную и защитную функции в организме. Из них состоят соединительные ткани, мышцы, кожа, волосы и другие органы. Белки не являются прямым источником энергии для организма, но могут быть использованы, когда нет альтернатив или когда усвоение жиров и углеводов нарушено.

Количество белков, необходимых человеку, разнится в среднем от 0,8 до 2,2 г на килограмм веса или 10–35% от общей калорийности рациона. Индивидуальная норма зависит от возраста, пола, активности, периода жизни и других факторов.

Продукты с высоким содержанием белка: мясо и птица, рыба и морепродукты, молоко и молочные продукты, яйца, бобовые и крупы, орехи и семена, соевые продукты.

Жиры

Жиры — самый энергоемкий макронутриент. Они помогают организму в производстве гормонов, усвоении нутриентов, клеточном росте, защищают от холода и повреждений.

В виде жировой ткани организм может сохранять запасы энергии на долгое время, а в период длительного голодания или низкоуглеводного питания жирные кислоты могут стать основным источником энергии. В этом случае запускается процесс кетоза, с его помощью организм может функционировать с минимальным количеством углеводов.

Именно эта особенность организма помогает людям выживать без еды несколько недель.

Основные виды жиров, или жирных кислот — насыщенные и ненасыщенные.

По данным исследований, чрезмерное потребление насыщенных жиров повышает риск сердечно-сосудистых заболеваний и диабета (но, возможно, это не так).

Основные источники насыщенных жиров — животные продукты (мясо, сливочное масло, сыры и другие молочные продукты, яйца), а также кокосовое и пальмовое масла.

Употребление ненасыщенных жиров помогает регулировать метаболизм, сохранять эластичность клеточных мембран, улучшает кровообращение, они важны для роста и регенерации клеток.

Основные источники ненасыщенных жиров : растительные масла, орехи и семена, авокадо, маслины, рыба и птица.

Отдельно выделяют трансжиры — разновидность ненасыщенных жирных кислот, структура которых делает их устойчивыми к окислению (дольше хранятся и остаются твердыми при комнатной температуре).

В малых количествах трансжиры присутствуют в натуральных мясных и молочных продуктах. В больших — входят в состав некоторых видов маргарина, спредов и кулинарного жира, то есть содержатся в большинстве кондитерских изделий и полуфабрикатов. Часто трансжиры добавляют для увеличения жирности творожных масс, плавленых сырков, мороженого.

Традиционная рекомендация по потреблению жиров: не более 30–35% от общей калорийности рациона, из которых до 10% — насыщенные жиры. Промышленные трансжиры рекомендуется исключать из рациона полностью.

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Все макронутриенты выполняют важные функции в организме человека, однако необходимое соотношение БЖУ в рационе все еще активно обсуждается в научном мире.

Если вы только начали задумываться о том, сколько и чего нужно есть, начните с традиционных рекомендаций организаций здравоохранения о сбалансированном питании. Дальше действуйте по обстоятельствам, ориентируясь на свои цели и самочувствие. Хотите знать больше об этом? У нас есть и подробные статьи:

Важно

• Белки, жиры и углеводы — три основных макронутриента в питании человека, и все они необходимы для функционирования организма и здоровья.
• Все макронутриенты могут служить источниками энергии для организма, но каждый имеет и свои собственные важные функции.
• Большинство продуктов питания содержат больше одного макронутриента, поэтому их невозможно четко поделить на три категории. Мы можем только говорить о том, сколько и каких углеводов, белков или жиров приносит каждый продукт в организм.
• Есть только усредненные рекомендованные нормы потребления БЖУ. Индивидуальные потребности в макронутриентах зависят от возраста, пола, активности, периода жизни, целей и других факторов.
• Для обеспечения потребностей организма в макронутриентах выбирайте натуральные, минимально обработанные продукты. Овощи, фрукты, крупы и бобовые богаты клетчаткой и другими сложными углеводами. Те же крупы, бобовые, а также мясо, птица, рыба, морепродукты, яйца, молочные и соевые продукты — источники белка. Рыба, масла, орехи, семена, авокадо и маслины дополнят рацион полезными жирами.

Автор: Анна Нестерова, тренер по силовым видам спорта,
сотрудник научного отдела Школы идеального тела #sekta

Литература:

1. Dietary guidelines for Americans 2015-2020. (2015.)
2. Types of fat, Harvard Medical School,
3. Trans fat is double trouble for your heart health, Mayo Clinic Staff
4. Mayo Clinic Staff. (2016). Dietary fats: Know which types to choose.
5. Saturated, unsaturated, and trans fats. (2018).
6. Annu Rev Nutr. 2006;26:1-22., Fuel metabolism in starvation., Cahill GF Jr(1).
7. The truth about fats: the good, the bad, and the in-between. (2018).
8. World Health Organisation, Topic: Nutrition

90000 Important Nutrients to Know: Proteins, Carbohydrates, and Fats 90001 90002 Proteins 90003 90004 Proteins are often called the body’s building blocks. They are used to build and repair tissues. They help you fight infection. Your body uses extra protein for energy. The protein foods group includes seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein is also found in the dairy group. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients.90005 90002 Carbohydrates 90003 90004 Carbohydrates are the body’s main source of energy. The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates. Try to get most of your carbohydrates from fruits, vegetables, fat-free and low-fat dairy, and whole grains rather than added sugars or refined grains. 90005 90004 Many foods with carbohydrates also supply fiber.Fiber is a type of carbohydrate that your body can not digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Eating food with fiber can help prevent stomach or intestinal problems, such as constipation. It might also help lower cholesterol and blood sugar. 90005 90004 It’s better to get fiber from food than dietary supplements. Start adding fiber slowly. This will help avoid gas. To add fiber: 90005 90014 90015 Eat cooked dry beans, peas, and lentils.90016 90015 Leave skins on your fruit and vegetables but wash them before eating. 90016 90015 Choose whole fruit over fruit juice. 90016 90015 Eat whole grain breads and cereals that contain fiber. 90016 90023 90002 Fats 90003 90004 Fats give you energy, and they help the body absorb certain vitamins. Essential fatty acids help the body function, but they are not made by your body-you have to consume them. Many foods naturally contain fats, including dairy products; meats, poultry, seafood, and eggs; and seeds, nuts, avocados, and coconuts.90005 90004 Certain kinds of fat can be bad for your health-saturated fats and 90029 trans 90030 fats: 90005 90014 90015 90034 Saturated fats 90035 are found in the greatest amounts in butter, beef fat, and coconut, palm, and palm kernel oils. Higher-fat meats and dairy and cakes, cookies, and some snack foods are higher in saturated fats. Dishes with many ingredients are common sources of saturated fat, including pizza, casseroles, burgers, tacos, and sandwiches. 90016 90015 90034 90029 Trans 90030 fats, 90035 which is short for trans fatty acids, occur naturally in some foods but are also artificially produced.Because 90029 trans 90030 fats are not healthy, food manufacturers are phasing them out. But 90029 trans 90030 fats can still be found in some processed foods, such as some desserts, microwave popcorn, frozen pizza, margarine, and coffee creamer. 90016 90023 90004 Fats that contain mostly 90029 trans 90030 fats and saturated fats are solid at room temperature. Limit your intake of saturated fats to less than 10 percent of your calories each day, and keep 90029 trans 90030 fat intake as low as possible.90005 90004 Replace saturated and 90029 trans 90030 fats with these two types of healthier fats while keeping total fat intake within the recommended range: 90005 90014 90015 90034 Monounsaturated fats. 90035 These are found in the greatest amounts in canola, olive, peanut, sunflower, and safflower oils and in avocados, peanut butter, and most nuts. 90016 90015 90034 Polyunsaturated fats. 90035 These are found in the greatest amounts in sunflower, corn, soybean, and cottonseed oils and in fatty fish, walnuts, and some seeds.90016 90023 90004 Oils contain mostly monounsaturated and polyunsaturated fats and are liquid at room temperature. These types of fat seem to lower your chance of heart disease when they replace saturated fats. But that does not mean you can eat more than the Dietary Guidelines suggests. 90005 90004 To lower the saturated fat in your diet: 90005 90014 90015 Choose cuts of meat with less fat and remove the skin from chicken 90016 90015 Use low-fat or fat-free dairy products 90016 90015 Choose oils, such as olive or canola, for cooking 90016 90015 Replace ingredients higher in saturated fats with vegetables, whole grains, low-fat and fat-free dairy products, or lean cuts of meats and poultry 90016 90015 Read the Nutrition Facts label and choose products lower in saturated fats 90016 90023 90004 Read about this topic in Spanish.Lea sobre este tema en español. 90005 90002 For More Information on Nutrition and Aging 90003 90004 90034 National Association of Nutrition and Aging Services Programs 90035 90091 1-202-682-6899 90091 www.nanasp.org 90005 90004 This content is provided by the National Institute on Aging (NIA), part of the National Institutes of Health. NIA scientists and other experts review this content to ensure that it is accurate, authoritative, and up to date. 90005 90004 Content reviewed: April 29, 2019 90091 90005 .90000 Learn About Carbohydrates, Proteins & Fats 90001 Telemedicine 90002 90003 Guides 90004 90003 Guide to Telehealth 2020 90004 90003 Best Online Doctor 90004 90003 Best Online Therapy 90004 90011 90002 90003 Reviews 90004 90003 HeyDoctor Reviews 90004 90003 Lemonaid Reviews 90004 90003 SteadyMD Reviews 90004 90003 Nurx Reviews 90004 90003 Pill Club Reviews 90004 90003 BetterHelp Reviews 90004 90003 Talkspace Reviews 90004 90003 ReGain Reviews 90004 90011 90002 90033 90003 Hims Reviews 90004 90003 Hers Reviews 90004 90003 Rory Reviews 90004 90003 Roman Reviews 90004 90003 Keeps Reviews 90004 90003 BlueChew Reviews 90004 90003 Hims ED Reviews 90004 90003 Pride Counseling Reviews 90004 90011 Testing 90002 90003 Best of 90004 90003 Best At Home STD Test 90004 90003 Best DNA Health Test 90004 90003 Best Health & Wellness Test 90004 90003 Best Food Sensitivity Test 90004 90003 Best Microbiome Testing Kit 90004 90003 Best Heavy Metal Testing Kit 90004 90003 Best at Home Thyroid Test 90004 90003 Best Cortisol Test 90004 90003 Best Metabolism Test 90004 90003 Best Testosterone Test 90004 90003 Best Online Hearing Test 90004 90003 Best Vitamin D Test 90004 90003 Best Hepatitis C Test 90004 90003 Best HPV Test 90004 90003 Best Syphilis Test 90004 90011 90002 90003 Reviews 90004 90003 Everlywell Reviews 90004 90003 myLAB Box Reviews 90004 90003 Lets Get Checked Reviews 90004 90003 STDcheck Reviews 90004 90003 23andMe Reviews 90004 90003 TeloYears Reviews 90004 90003 Vitagene Reviews 90004 90003 Xcode Life Reviews 90004 90003 Viome Reviews 90004 90003 Thryve Reviews 90004 90033 90011.90000 Nutrition — Fat, Protein and Carbohydrates 90001 90002 For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in Calories and is obtained from the body stores or the food we eat. Glycogen is the primary source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores, you will feel constantly tired, training performance will be lower, and you will be more prone to injury and illness.90003 90002 A calorie (cal) is the amount of heat energy required to raise the temperature of 1g of water 1 ° C from 14 ° to 15 ° C. A kilocalorie (Kcal) is the amount of heat required to raise the temperature of 1000g of water 1 ° C. 90003 90006 Nutrient Balance 90007 90002 Carefully planned nutrition must provide an energy balance and a nutrient balance. 90003 90002 The nutrients are: 90003 90012 90013 90014 Proteins 90015 — essential to growth and repair of muscle and other body tissues 90016 90013 90014 Fats 90015 — one source of energy and essential to fat-soluble vitamins 90016 90013 90014 Carbohydrates 90015 — our primary source of energy 90016 90013 90014 Minerals 90015 — those inorganic elements occurring in the body and which are critical to its normal functions 90016 90013 90014 Vitamins 90015 — water and fat-soluble vitamins play essential roles in many chemical processes in the body 90016 90013 90014 Water 90015 — essential to normal body function — as a vehicle for carrying other nutrients and because 60% of the human body is water 90016 90013 90014 Roughage 90015 — the fibrous indigestible portion of our diet essential to the health of the digestive system 90016 90041 90006 What are the daily energy requirements? 90007 90044 Personal energy requirement = basic energy requirements + extra energy requirements 90003 90044 Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities 90003 90012 90013 For every Kg of body weight, approximately 1.334 Calories is required every hour 90050 [2] 90051. (An athlete weighing 60Kg would need 1.334 × 24hrs × 60Kg = Тисячу дев’ятсот двадцять один Calories / day) 90016 90013 For a calculation of your BMR, see the calculator on the Resting Daily Energy Expenditure (RDEE) page 90016 90041 90044 Extra energy requirements (EER) 90003 90012 90013 For each hour of training, you require approximately an additional 8.5 Calories for each Kg of body weight 90050 [2] 90051.(For a two-hour training session our 60Kg athlete would need 8.5 × 2hrs × 60Kg = 1020 Calories) 90016 90041 90044 An athlete weighing 60Kg who trains for two hours would require an intake of approximately 2941 Calories (BER + EER = 1921 + 1020) 90003 90006 Energy Fuel 90007 90044 Like fuel for a car, the energy we need has to be blended. The Dietary Guidelines for Americans 90050 [1] 90051 recommends the following blend: 90003 90012 90013 45-65% Carbohydrates (sugar, sweets, bread, cakes) 90016 90013 20-35% Fats (dairy products, oil) 90016 90013 10-35% Protein (eggs, milk, meat, poultry, fish) 90016 90041 90044 For the following examples and calculations, I will use the following values: Fat 27%, Carbohydrate 52% and Protein 21% 90003 90044 The approximate energy yield per gram is as follows 90050 [3] 90051: Carbohydrate — 4.2 Calories, Fats — 9.5 Calories and Protein — 4.1 Calories. 90003 90044 What does a 60 kg athlete require in terms of carbohydrates, fats and protein? 90003 90012 90013 Carbohydrates — 52% of 2941 = 1529 Calories — at 4.2 Calories / gram = 1529 ÷ 4.2 = 364 grams 90016 90013 Fats — 27% of 2941 = 794 Calories — at 9.5 Calories / gram = 794 ÷ 9.5 = 84 grams 90016 90013 Protein — 21% of дві тисячі дев’ятсот сорок одна = 617 Calories — at 4.1 Calories / gram = 617 ÷ 4.1 = 151 grams 90016 90041 90002 Our 60kg athlete requires 364 grams of Carbohydrates, 84 grams of Fat and 151 grams of Protein. 90003 90006 What types of fat are there? 90007 90002 The nature of the fat depends on the type of fatty acids that make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as ‘saturated’ or ‘unsaturated’ according to the proportion of fatty acids present.Saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats. In essence, there are exceptions, e.g. palm oil, is a vegetable oil that contains a high percentage of saturated fatty acids. 90003 90102 90103 90104 Unsaturated 90105 90104 Saturated 90105 90108 90109 90104 Sunflower oil 90105 90104 Beef 90105 90108 90109 90104 Olive Oil 90105 90104 Bacon 90105 90108 90109 90104 Rice Oil 90105 90104 Cheese 90105 90108 90109 90104 Nuts 90105 90104 Butter 90105 90108 90109 90104 Rapeseed Oil 90105 90104 Biscuits 90105 90108 90109 90104 Oily fish — Sardines 90105 90104 Crisps 90105 90108 90145 90006 What types of carbohydrates are there? 90007 90002 There are two types of carbohydrates — 90014 starchy (complex) carbohydrates 90015 and 90014 simple sugars 90015.The 90014 simple sugars 90015 are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey, but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi-skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The 90014 starchy carbohydrates 90015 are the ones that have all the vitamins and minerals in them as well as protein.They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much bulkier so there can be a problem in eating that amount of food so supplementing with simple sugar alternatives is necessary. 90003 90002 Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water.Any glucose not used by the cells is converted into glycogen — another form of carbohydrate that is stored in the muscles and liver. However, the body’s glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. The extra protein & vitamins you may require will be in the starchy carbohydrates.90003 90160 Lactose Intolerance 90161 90002 Lactose intolerance results when the mucosal cells of the small intestine fail to produce lactase that is essential for the digestion of lactose. Symptoms include diarrhoea, bloating, and abdominal cramps following consumption of milk or dairy products. 90003 90006 Carbohydrates for Performance 90007 90002 To support a training session or competition, athletes need to eat at an appropriate time so that all the food has been absorbed and their glycogen stores are fully replenished.90003 90002 Following training & competition, an athlete’s glycogen stores are depleted. To replenish them, the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is vital for the track athlete who has many races in a meeting. 90003 90002 The rise in blood glucose levels is indicated by a food’s Glycaemic Index (GI) — the faster and higher the blood glucose rises, the higher the GI.90003 90002 High GI foods take 1 to 2 hours to be absorbed, and low GI foods can take 3 to 4 hours to be absorbed. 90003 90002 Studies have shown that consuming high GI carbohydrates (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time. 90003 90002 Glycogen stores will last for approximately 10 to 12 hours when at rest (sleeping), so this is why breakfast is essential.90003 90002 Eating 5-6 meals or snacks a day, will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels. 90003 90006 Eating and Competition 90007 90002 What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress, and how soon you reach a competitive standard. The page on Nutritional Tips provides some general nutritional advice to help you manage your weight and body fat.90003 90002 Once you are ready to compete, you will have a new concern: your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? Also, what can you eat between heats or matches? A lot of research has been done in this area, and specific dietary approaches can enhance competition performance. 90003 90006 What do I need to do? 90007 90002 Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements.A well-balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the ‘energy balance’ is to keep a regular check of your weight. 90003 90006 Key factors in your training diet 90007 90002 Each day have three main meals and two to three snacks. All meals should contain both carbohydrate and protein — 20 to 30 grams worth of protein with each main meal and 10 to 20 grams with each snack.90003 90002 The amount of carbohydrate will vary greatly, mainly depending on your workload. It may be in the region of 40 to 60 grams for main meals and 20 to 30 grams for snacks. If you are training hard and possibly doing multiple daily sessions, the recovery meal is critical. Have 1grm of carbohydrate per kg of body weight and about 30 grams of protein. Have a drink (e.g. a recovery drink or a pint of skimmed milk) and a banana immediately post-training (this provides about 10 grams of protein and 30 grams of carbohydrate) followed within about 45 minutes with more substantial food such as beans on toast and tuna.90003 90002 Always try to eat at least five pieces of fruit per day. Skimmed milk is a high protein food and provides critical minerals, such as calcium and phosphorous. 90003 90006 Food Composition Tables 90007 90002 Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of a food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness.Tables are based on average values ​​from several samples analysed in the laboratory and therefore, only provide a rough guide. 90003 90006 Free Calculator 90007 90012 90013 Calorie Calculator — a free Microsoft Excel spreadsheet that you can download and use on your computer. The spreadsheet will be loaded into a new window. 90016 90041 90208 90006 References 90007 90211 90013 Dietary Guidelines for Americans 2010 [www] Available from: www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf [Accessed 16 90050 th 90051 April 2013] 90016 90013 British Athletic Federation (1992) 90217 Senior Coach — Coaching Theory Manual 90218. 3rd Ed. Reedprint Ltd, Windsor (UK). p. h2 90016 90013 SADAVA, D. and ORIANS, G. (2000) 90217 Life: The Science of Biology 90218. New York: W. H. Freeman and Co, p. 887. 90016 90224 90006 Related References 90007 90044 The following references provide additional information on this topic: 90003 90012 90013 Nordic Council of Ministers.(2005) 90217 Nordic Nutrition Recommendations 2004: Додати Integrating Nutrition and Physical Activity 90218. Nordic Council of Ministers. 90016 90013 BANTLE, J. P. et al. (2008) Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. 90217 Diabetes care 90218, 90217 31 90218, p. S61-S78 90016 90013 ZLOTKIN, S. H. (1996) A review of the Canadian «Nutrition recommendations update: dietary fat and children». 90217 The Journal of nutrition 90218, 90217 126 90218 (4 Suppl), p.1022S-1027S. 90016 90041 90006 Page Reference 90007 90044 If you quote information from this page in your work, then the reference for this page is: 90003 90012 90013 MACKENZIE, B. (1997) 90217 Nutrition 90218 [WWW] Available from: https://www.brianmac.co.uk/nutrit.htm [Accessed 90016 90041 90006 Related Pages 90007 90044 The following Sports Coach pages provide additional information on this topic: 90003 .90000 THE FOOD GROUPS — proteins, carbohydrates, fats, vitamins & minerals 90001 90002 The food groups are divided based on the nutritional properties they offer. Foods that animals eat can be classified based on the amount of nutrients and the type of nutrients they provide for subsistence and survival. It is highly recommended to eat portions of food from the different groups in order to live a healthy lifestyle. This will provide you with a complete set of nutrients for better health. 90003 90002 There are seven major classes of nutrients and they are 90003 90006 90007 carbohydrates 90008 90007 fibre 90008 90007 fats 90008 90007 protein 90008 90007 minerals 90008 90007 vitamins 90008 90007 water 90008 90021 90002 These nutrient classes can be classified either into macronutrients or nutrients that are needed in large quantities and micronutrients or nutrients that are needed in small amount.Macronutrients include the carbohydrates, proteins, fats, fibre, and water while the micronutrients include vitamins and minerals. 90003 90002 Macronutrients provide the body with energy. Water and fibre are exempted. The energy is measures in terms of kilocalories or joules. Kilocalories are written as C in order to differentiate them with gram calories. For every gram of carbohydrate, seventeen kilo joules or four kilo calories are provided for your body. Fats provide your body with thirty seven kilo joules or nine kilo calories for every gram.Vitamins, fibre, minerals, and water do not provide the body with energy but they are needed for other purposes. 90003 90002 Carbohydrate molecules are made up of carbon, oxygen, and hydrogen atoms. Monosaccharides like glucose, fructose, and galactose are types of carbohydrates. An example of a complex carbohydrate is starch. Fats are made up of the same kinds of atoms as carbohydrates. They are made of triglycerides or fatty acid monomers that bind to glycerol. 90003 90002 Protein molecules are made up of nitrogen atoms plus carbon, oxygen, and hydrogen.These nitrogen monomers are essential amino acids needed by the body. They perform functions that are essential in metabolism. They are used for energy and fuel for the body. Antioxidants and phytochemicals are other micronutrients that are essential to the body. 90003 90002 Most of the foods that you consume are made up of several of the classes of nutrients. Some of the nutrients are needed by the body all the time while the others are needed once in awhile. People’s health deteriorates because of the imbalance of nutrients.There can be too much of a nutrient or a deficiency in it. 90003 90002 Carbohydrates are classified based on the number of monomer units in them or the number of sugar units they have. They can be monosaccharides, disaccharides, or polysaccharides. Monosaccharides have one sugar unit, disaccharides have two sugar unites, and polysaccharides have three or more sugar units. Carbohydrates constitute majority of foods like bread, noodles, rice, and other products that have grains. 90003 90002 Monosaccharides and disaccharides are simpler carbohydrates while the polysaccharides are complex carbohydrates.Complex carbohydrates take longer to digest because they need more time to be broken down into simpler sugar units. Only the simpler sugar units can be absorbed by the blood. The spikes in the sugar levels of the blood are caused by too much consumption of simpler carbohydrates. The simple carbohydrates are absorbed by the blood very quickly which causes the blood sugar levels to spike abnormally. This leads to heart diseases and vascular diseases. You should keep in mind that there are a lot of foods out there that are composed of simple sugars.One of them is the sugar-based juice. 90003 90002 A lot of animal body structures are made up of protein. Your hair, your skin, and your muscles are all made up of protein. Every protein molecule is made up of thousands of amino acids. These amino acids are made up of nitrogen and in some cases sulphur. Your body needs these amino acids in order to make new proteins or retain existing proteins and to replace damaged proteins or to maintain protein mass. Amino acids that are not needed by the body are discarded through urination.90003 90002 All animals require certain proteins that can not be produced by their own body. These are called the essential proteins. The proteins that an animal can produce internally are referred to as non-essential proteins. These are the proteins that an animal can produce using their own nitrogen based components. There are around twenty amino acid types that can be located in the human body and around ten of these are essential. Since they are essential and can not be produced by your own body, they are required in your diet.90003 90002 Your diet needs to have an ample amount of protein especially the protein that is essential. A diet rich in protein is needed when your child is developing and maturing, when you are pregnant, lactating, or when you are injured. 90003 90002 Complete protein sources are those with all the essential amino acids while an incomplete source of protein lacks one or more of the essential amino acids. In order to make a complete protein source, one or more incomplete protein sources can be combined.For example, rice and beans can be combined in order to make a complete protein source. Other sources of protein are tofu, meat, eggs, soya and soya products, legumes, grains, and dairy products like cheese and milk. There are a few amino acids that can be converted into glucose and used for energy. This process is referred to as gluconeogenesis. The amino acids that remain after the conversion are discarded by the body. 90003 90002 One molecule of fat is made up of several fatty acids that are bonded to glycerol.These fatty acids are made up of long chains of hydrogen and carbon atoms and are found as triglycerides. Triglycerides are three fatty acids that are bonded to one glycerol. 90003 90002 Fats are either saturated or unsaturated. Saturated fats are those kinds of fats with all their carbon atoms bonded to hydrogen atoms with the fatty acid chains. On the other hand, unsaturated fats are characterized by carbon atoms that are double bonded with oftentimes few hydrogen atoms. Moreover, these unsaturated fats can be further classified into monounsaturated fats and polyunsaturated fats.Monounsaturated fats are made up of one double bond. Polyunsaturated fats are made up of several double bonds. Trans fats are a kind of unsaturated fat with a trans-isomer fatty acid and they are usually made through the process of hydrogenation. 90003 90002 There have been several studies that indicate that unsaturated fats are the best for the diet of a human being. Specifically, monounsaturated fats are the best type of fat. Saturated fats from animals are the next kind of fat that is okay for a human being whilst trans fats are the kinds of fats that should be completely avoided.Saturated fats and trans fats are the kinds of fats that are solid at room temperature. Examples of these fats are butter and lard. Unsaturated fats are liquid at room temperature. Examples of unsaturated fats are olive oil and flaxseed oil. Trans fats are not usually found in nature but are useful in the processing of food. 90003 90050 The essential fatty acids 90051 90002 Most of the fatty acids are not essential which means that your body can produce them when it needs to do so. There are some fatty acids that are essential and must be included in your diet though.A balance of the essential fatty acids omega-3 and omega-6 fatty acids are needed for better health. These omega long-chain polyunsaturated fatty acids are substrates of eicosanoids which are also referred to as prostaglandins. They play important roles in the functioning of the human body. They can be referred to as hormones in some ways. 90003 90002 The omega-3 eicosapentaenoic acid or EPA is made by the human body with the omega-3 fatty acid alpha-linolenic acid or LNA. It can also be derived from marine food sources that are building blocks for the series 3 prostaglandins or weakly inflammatory PGE3.The omega-6 dihomo-gamma-linolenic acid or DGLA is a building block for series 1 prostaglandins or anti-inflammatory PGE1. The Arachidonic acid or AA is used as the building block for these series 2 prostaglandins, otherwise known as the pro-inflammatory PGE 2. Both the DGLA and the AA are made from the omega-6 linolenic acid or the LA from the body of a human being. It can also be acquired through some types of food. 90003 90002 With a healthy balance of omega-3 and omega-6 fatty acids, there will be a production of the necessary prostaglandins.When you balance omega-3 and omega-6 fatty acids, you will be on your way to excellent cardiovascular health. Problems in highly industrialized societies involve the overconsumption of huge quantities of vegetable oil. This reduces the amount of essential fatty acids or an imbalance between the omega-6 and the omega-3 fatty acids. 90003 90002 The production of the prostaglandins PGE1 and PGE2 are largely dependent on the way omega-6 DGLA and AA are converted. The omega-3 EPA hold back the AA from being released from the membranes which results in an imbalance of pro-inflammatory PGE2 made from AA to an anti-inflammatory PGE1 which was made from DGLA.90003 90002 The conversion or the desaturation of DGLA into AA is handled by the enzyme delta-5 desaturase. This delta-5 desaturase is handled by the hormone called insulin and glucagon. Insulin regulates the increase whilst glucagon regulates the decrease. The amount of carbohydrates consumed alongside the amount of amino acids in your system influences the processes of insulin, glucagon, and other hormones. This means that the ratio of omega-3 against omega-6 will have serious effects on the health of a human being.Particularly, this will influence the immune system, inflammation, and mitosis or the division of cells. 90003 90002 In order to get the essential fatty acids, one must consume vegetables, seeds, nuts, and marine oils. The best sources of these essential fatty acids include flaxseed oils, fish, soya and soya products, pumpkin seeds, sunflower seeds, and walnuts. 90003 90002 Fibre is a type of carbohydrate that is not completely absorbed by human beings and in several similar animals. Just like carbohydrates, when fibre is metabolized, it produces four Calories or kilocalories of energy for every gram.Actually, this may be lesser than the estimate because not all of it is absorbed by the body. 90003 90002 Fibre in your diet is mainly made up of cellulose. This is a large carbohydrate polymer that can not be digested by human beings because of the lack of enzymes. There are two categories for fibre. The insoluble fibre and the soluble fibre are these two types. The whole grains, fruits, prunes, plums, figs, and vegetables are excellent sources of dietary fibre. Fibre is needed by your body in order to promote digestive health and to minimize the risk of developing colon cancer.Moreover, fibre will also alleviate cases of constipation and diarrhea. Fibre will give bulk to the intestinal contents while the insoluble fibre promotes peristalsis. Peristalsis is the rhythmic muscular contractions that are done in the intestinal tracts in order for food to pass through it. Some of the fibres which are soluble are produced with a high viscosity. This means that is slows down the movement of food in the intestines which results in lessening the insulin spikes which are attributed to diabetics.90003 90050 Minerals 90051 90002 Minerals are chemical elements that are needed by living things. Carbon, hydrogen, nitrogen, and oxygen exist in organic molecules. The word mineral is archaic since it attempts to describe the less abundant elements needed by the human body. These elements are heavier than the basic four elements. These elements include metals which occur as ions more often in the body. Several dieticians advise that these minerals should be acquired from foods naturally. They are to be acquired in complex compounds or natural inorganic sources like calcium carbonate which can be derived from ground oyster shells.In another case, these minerals have to be added artificially in the form of supplements like iodine or iodized salt. 90003 90050 Macrominerals 90051 90002 There are some elements that are essential and they have to be consumed in larger amounts. These minerals are referred to as bulk minerals. They can be structural and they could play several vital roles as electrolytes in the body. Here are some elements that have a recommended daily allowance or RDA with more than two hundred milligrams 90003 90006 90007 calcium — this is a common electrolyte which also has structural purposes involving muscle health, digestive system health, bone health, the neutralization of acidity, the clearing of toxins, and helping in the streaming of blood throughout the body 90008 90007 chlorine — this is made up of chloride ions.It is a common electrolyte as well 90008 90007 magnesium — this is required for processing ATP or adenosine tri phosphate, the energy of the body. It can also be used for related reactions like building bones, causing strong peristalsis, an increase in the alkalinity of the body, and an increase in the flexibility of the body 90008 90007 phosphorus — this is required for bones and it is essential in processing energy 90008 90007 sodium — this is a common electrolyte which is not usually found in dietary supplements.It is needed in large quantities. This is very common in food anyway. You can find it in the form of sodium chloride or common salt 90008 90007 sulphur — this is essential for amino acids and many proteins in the body like the skin, the hair, the liver, the nails, and the pancreas 90008 90021 90050 Trace Minerals 90051 90002 Several elements are needed in trace amounts because they play a catalytic role with enzymes. Here are some of the trace mineral elements that are needed in less than two hundred milligrams everyday 90003 90006 90007 cobalt — this is required for biosynthesis for the vitamin B12 family of coenzymes 90008 90007 copper — you need this for many redox enzymes which include cytochrome and oxidase 90008 90007 chromium — this is needed in order to metabolize sugar 90008 90007 iodine — this is needed for biosynthesis of the element thyroxin.This is needed in a much larger quantity compared to the others on this list. Iodine is usually classified as one of the macrominerals 90008 90007 iron — this is required for several enzymes especially haemoglobin and other proteins 90008 90007 manganese — this is needed for the processing of oxygen 90008 90007 molybdenum — this is required for xanthine and other oxidases 90008 90007 nickel — this is needed in urease 90008 90007 selenium — this is needed for peroxidase or the anti-oxidant proteins 90008 90007 vanadium — there is no current RDA for vanadium although it has been spotted in lower organisms.It has no specific biochemical function but it has been spotted in human beings 90008 90007 zinc — this is needed for enzymes like carboxypeptidase, the liver alcohol dehydrogenase, and carbonic anhydrase 90008 90021 90002 Just like the mineral mentioned above, there are twelve vitamins that are deemed as essential nutrients. They are needed in order to maintain good health. The only vitamin that is not essential is Vitamin D because it can be synthesized in the skin when you are under Ultra Violet B Radiation.There are several vitamin like compounds that are highly advised to be included in your diet. An example is carnitine. This is needed in order to survive and maintain a healthy life. It is not a vitamin like compound that is strictly essential because the body can make it from other substances. 90003 90002 There have been thousands of phytochemicals that have been discovered in some foods just recently and they have desirable antioxidant properties beneficial for human beings. They are usually found in fresh vegetables.Some other essential nutrients that are not identified as vitamins are some of the amino acids, essential fatty acids, choline, and the minerals that were discussed in the 90003.