Health as such simply cannot be strong if a proper nutrition system is not established. In turn, in order to balance the diet, it is necessary to have some theoretical knowledge about the products and the elements that make them up, this proteins fats carbohydrates. The calorie table, of course, can help, but first you need to figure out what they are and what they are responsible for.

Fats

Like it or not, fats are the main building material for the brain and nerve cells. Despite the fact that they are the main problem in building a good athletic figure. It's just as difficult with fats as it is without them. At the same time, it is necessary to learn how to correctly separate the “good” from the “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good ones are found in, etc.

Squirrels

Proteins are the basis for building tissues and internal organs. There are some amino acids that are produced in our body, but there are also those that can be obtained exclusively from food. For example, only dairy products, eggs and fish contain all the necessary complete proteins that are required for the normal development of the body. Do not forget about those amino acids that are present in legumes, vegetables and whole grains.

Carbohydrates

Carbohydrates alone give the body more than half of what it needs. vital energy, so it is not possible to refuse them, but it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that these are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are not uncommon. But if you want to treat yourself to sweet foods, you need to replace them with lactose and fructose. They will not only saturate the body, but will not cause mood swings.

Slow carbs

The main carbohydrates that people need in their diet are starch and polysaccharides of plant origin. Them main feature in that they are slowly absorbed, due to which they can stabilize the work gastrointestinal tract, resulting in a balanced metabolism. A table of the content of proteins, fats, carbohydrates can help with this problem. After all, in fact, you should not be afraid of those products that contain a large amount of starch. Polysaccharides are used in nutrition to maintain normal human intestinal microflora. By the way, it is starch that gives nutritional properties to a large number of fruits, vegetables and cereals. They practically filled the entire table of products. in their natural form were the main food of our ancestors for hundreds of thousands of years. When maintaining a diet, do not be afraid that you will get better.

fast carbohydrates

As the table of fats says, carbohydrates are present in almost every product, but you need to be careful with the latter. After all, if polysaccharides are relatively safe, then di- and monosaccharides can be a real danger. Every home has sugar, which breaks down in the gastrointestinal tract into fructose and glucose. In case of supersaturation of the blood, they are deposited in the fat layer. By the way, it is said that obesity in many people in America was provoked by the erroneous belief that sucrose affects weight gain, but dietary sugar does not.

vitamins

You can get additional and necessary vitamins from various healthy foods. You can learn more about this from a dietitian who can choose the complex on an individual basis. For normal functioning, it is necessary: ​​proteins, fats, carbohydrates, vitamins. The table will tell you where you can find certain vitamins:

Vitamin A. Useful for maintaining vision and skin in good shape	Bright yellow fruits and vegetables, liver, apricots, fish oil, cheese, butter, carrots, eggs and milk
Vitamin B 1. Contributes to the normal metabolism in the body, stabilization of the water-salt balance, proper functioning of the liver	Nuts, brewer's yeast, milk, sprouted grains, liver, rye and wheat bread
Vitamin B 6. Necessary for the absorption of protein and the normalization of carbohydrate-fat metabolism	Bananas and Whole Grain Bread
Vitamin B 12. For protein synthesis and stable performance nervous system and liver. Suitable for tissues with intensive cell division	Buckwheat, liver, eggs and dairy products
Vitamin PP (B 3). Stabilizes the work of the gastrointestinal tract and liver	Peanuts, yeast, fish, rye bread, meat, wheat grains, liver and potatoes
Vitamin C. Present in all oxidative processes in the human body, activates intracellular enzyme processes	Berries, fruits and raw vegetables
Vitamin E.For the functioning of red blood cells and the stable operation of the genital organs	Nuts, sprouted grains, vegetable oils, eggs, green plant parts, liver
Vitamin D. Participates in phosphorus-calcium metabolism	Butter, fish oil, egg yolk, meat, liver and fatty fish
Folic acid (vitamin B 9). Promotes the synthesis of nucleic acids, cell renewal of the respiratory tract, gastrointestinal tract and epithelium of the skin, the formation of hemoglobin	Orange juice, green leafy vegetables, melon and liver
Vitamin K. To normalize blood clotting	Green leafy vegetables

It should be understood that the table of proteins, fats, carbohydrates and vitamins does not specifically talk about the amount of food intake of certain foods. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which, most likely, will immediately affect the skin in the form of a rash.

Proteins, fats, carbohydrates: table

Often, a calorie table is necessary for those people who are worried about their health or play sports. Moreover, the calculation must be carried out comprehensively and take into account the energy spent. This information is relevant for professional athletes who have their own nutritionists, and for ordinary people who lead healthy lifestyle life.

So, before you is a table of products. contained in them are calculated per 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some “heavy” foods should absolutely not be combined with another of the same kind, because of which, during biochemical processes, all carbohydrates and fats received will be harmful or deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinions of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.

Basic principles of separate nutrition

You can not combine proteins and carbohydrates in your diet (meaning at one meal). This is due to the fact that their digestion requires different gastric juices. Therefore, it will be difficult for the body to cope with them. It is best to combine products of the same type, because the same flour products, entering the digestive tract along with protein ones, begin to ferment.

That is why it is necessary to properly combine proteins, fats, carbohydrates. The compatibility table will help with this.

Thus, by controlling your diet, you can significantly improve your health. To do this, you just need to skillfully combine proteins, fats, carbohydrates. The table can be applied not only to the products in it, but also to others that fall under these groups. It is much easier to calculate your daily diet, which is especially important when dieting, general health or weight loss. In this way, many health problems can be avoided. Anyone can take the first and most important step on the path to healthy life, counting proteins, fats, carbohydrates in products. The table will be useful for diabetics.

Ready meals

If we talk about the calorie content of ready meals, then the final value will differ from the initial indicators in the products. Therefore, do not be surprised to receive additional calories, carbohydrates, proteins, fats. The table in this case will not help, because everything depends on several factors: what kind of heat treatment the products will undergo and for how long; refueling; compatibility of all components and so on. Therefore, the table of products and their calorie content will become relevant only if the correct one takes place. You must be very careful about your body.

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of proteins, fats and carbohydrates in certain amounts, but not everyone can immediately determine what foods contain those proteins, fats and carbohydrates, And how much should they be used? To systematize all your knowledge that you already own to some extent, I will highlight a few key aspects and call foods containing proteins, fats and carbohydrates in large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be the richest in the useful substance in the category in which this product is located. I will also highlight good foods containing proteins, fats and carbohydrates and bad when we talk about proper and balanced nutrition. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total caloric content of your diet if you are not losing weight, but keeping your weight normal, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods should be present in your diet. But there is one BUT...

While carbohydrates do a good job of providing you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to use it correctly, namely: at certain times of the day, in certain quantities and certain foods. Too many restrictions, you say. But it won’t work out differently with carbohydrates, since the neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in feeling unwell, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is better to consume in the morning (before 2 pm).

In certain amounts means: consume at least 30% and no more than 50% of carbohydrates from the total calorie intake of your diet.

And I present a list of certain products below. It lists some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause a sharp increase in blood sugar and the release of the hormone insulin, which is the main “fat store” in the body.

Below I give examples of "good" complex carbohydrates that should dominate your daily menu, and "bad" fast carbohydrates, which you should avoid altogether if possible, or at least not eat often.

With carbohydrates, we sort of figured it out. The most important thing you need to remember:

1. Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total calorie intake.
2. Your menu should be dominated by foods containing complex carbohydrates(cereals, wholemeal bread, durum wheat pasta, etc.)
3. Minimize consumption of "bad" carbohydrates and foods containing fast carbohydrates(certain fruits, sugary drinks and juices, instant cereals, sugar, etc.)
4. Eat carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight is normal, and 45-50% if you are in the process of losing weight or .

In this table, you can find products that have a high protein content per 100 g.

Foods containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both kinds. But you should know that animal proteins are complete, they have a high degree absorption and rich amino acid composition. Whereas plant proteins, on the contrary, are not fully absorbed by our body and have a poor amino acid composition.

Below are products containing animal and vegetable protein.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is if you have heavy workouts with iron and your goal is to gain weight. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver and kidneys, overloading them with its decay products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the whole organism. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating a beautiful body with relief muscles, but only if you adhere to the following rules:

1. Eat proteins, both animal and vegetable, but give more preference protein containing foods animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
2. Eat the right amount of protein based on your training, weight and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
3. Evening meal should be more protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Internal fat, along with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the intake of nutrients in the body is reduced or not supplied at all;

- fats help our blood vessels to remain elastic, and nutrients can easily flow through them to all cells and tissues of our body;

- fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Foods containing fats must be present in your daily diet.

The average amount of fat needed by a person is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for losing weight and for not losing weight.

Foods containing fats

Speaking of fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below list of foods containing good and bad fats.

So, to sum up with fats:

1. Foods containing fats possible and even necessary! As a percentage of fat, 20-30% should enter our body, in grams - about 1 g per 1 kg (when losing weight, it can be reduced to 0.8 g).
2. Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of marine fish).
3. Try to avoid eating fatty foods in the evening.

Well, we figured it out what foods contain proteins, fats and carbohydrates and in what quantities. Now you know what foods containing carbohydrates, it is better to use in the morning; foods containing protein, important for the growth and recovery of your muscles; a foods containing fat, are responsible for the normal condition of nails, hair and skin. All this must not be forgotten and taken into account when compiling your menu for the day.

Your coach, Janelia Skrypnyk, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

Good afternoon friends! Today we will talk about the most important nutrients that ensure our existence.

Turning to healthy eating it is extremely important to know about proteins, fats and carbohydrates, since they ensure the proper functioning of all organs - individually and collectively. I will save you from tricky scientific terms and try to state the question as simply as possible.

Squirrels. Fats. Carbohydrates.

Proteins, fats and carbohydrates (BJU) for each organism have "their correct balance." The intake of each of these nutrients is required, but in different volumes.

I often mention the term "nutrients". I explain: a nutrient is a biologically significant substance necessary for the normal functioning of the body at the most elementary level.

Returning to BJU, I will say that these are nutrients. It is they who start, support and complete all the processes occurring in the human body. All other elements (minerals, vitamins, acids, etc.) are auxiliary.

Thus, being the foundation, BJU requires an attentive attitude towards itself. After all, the imbalance in the ratio of these nutrients leads to failures. Each of the nutrients must be considered individually, as they are divided into useful and harmful.

Protein

Ask any athlete or muscular dude in the gym what he eats. The answer is always the same - protein, a lot of protein. Why? Because proteins form muscle mass.

These nutrients perform a structural function: they build muscles, epithelium, vascular tissues, and internal organs at the cellular level. In addition, protein provides energy and protects the body by producing collagen and keratin.

It is important to consider that proteins are made up of amino acids. Some amino acids our body can produce on its own, but there are also essential ones. We must get them from food.

The daily norm of proteins is 30-45 grams (in some publications, scientists talk about the norm of 100 grams). With excessive intake, intoxication from protein breakdown products can occur.

Animal and vegetable proteins

Animal proteins (eggs, fish, meat and dairy products) contain essential amino acids. And the concentration of the nutrient is quite high. Which can sometimes lead to an overabundance.

The note! Many animal proteins, along with the benefits, contain harmful fatty structures - cholesterol, saturated fats.

Vegetable proteins (except soy) have a limited amount of essential amino acids that have to be replenished with other products. So, in order to get amino acids in full composition only from vegetable proteins, it is necessary to combine legumes and cereals.

Unlike animal elements, there are no harmful fats, hormones or antibiotics. Proteins of plant origin contain vitamins and minerals, as well as another basic nutrient - carbohydrate.

Fats - lipids

Fats have several important functions. First, it is the most powerful energy drink. Secondly, lipids form the cell membrane of all tissues in the human body. Essential fatty acids can only be obtained from fats. Some vitamins without fat are not able to be absorbed.

The separation of fats must be taken seriously, since in this class of nutrients the ratio of benefits and harms is extremely pronounced. There are vegetable and animal fats.

Plant lipids

They are built mainly on unsaturated acids, they are cholesterol-free. Moreover, this bad cholesterol is removed from our body by vegetable fats. Which also activate the separation of bile and intestinal motility.

Important note! We are talking only about vegetable fats that have not been processed (or only at the initial stage).

Animal fats

And although the calorie content of fats is high, their complete exclusion is unacceptable. The ideal ratio of plant and animal is 2:1.

What fats cannot be replaced?

There is a special class of essential fats, ie. those that our system does not synthesize. We get them only from food, while these fats are extremely important for maintaining balance. Their common name is Omega 3.

Carbohydrates - "Coals"

• Carbohydrates provide energy. An excess of them leads to weight gain, and a lack of them leads to impaired metabolism.
• It is a source of glucose, which is needed for muscle work. Glycolysis - that is, the breakdown of glucose - and produces energy for life.
• Carbohydrates provide vitamins, antioxidants, and nutrients (eg, thiamine, riboflavin, acids). They block the growth of free radicals.

Excess is considered to be the consumption of more than 500 grams of carbohydrates per 1 meal. This causes an increase in glucose, then insulin and the formation of fat cells. Simply put, more carbs = fatter body.

If there are not enough carbohydrates (with a daily amount of carbohydrates less than 50%), there may be a failure in protein metabolism, deposition of fats in the liver, apathy, weakness, drowsiness.

Classification of "coals"

Carbohydrates are divided into simple and complex.

simple carbohydrates

Monosaccharides and disaccharides (the so-called simple carbohydrates) are, in my opinion, empty. They are quickly digested and cause a rapid release of glucose into the blood.

Monosaccharides include:

1. Glucose is the main energy source. It is present in berries, fruits, honey, pumpkin, carrots, white cabbage.
2. Fructose is a very sweet carbohydrate. Therefore, it is often replaced with sugar. But fructose is synthesized into fats faster than glucose. It is, of course, in fruits and berries, vegetables, honey.
3. Galactose in its pure form does not exist in nature, only in the composition of milk sugar.

Disaccharides include:

1. Sucrose is a combination of glucose and fructose molecules. It actively helps the synthesis of insulin, which causes the growth of body fat.
2. Maltose is a double molecule of glucose, which is broken down into single molecules in our body. Maltose is present in honey, germinated seeds, molasses and malt.
3. Lactose is a milk sugar that is a symbiosis of galactose and glucose. It is contained in milk.

Complex "coals"

Complex carbohydrates are polysaccharides, they are a long chain of monosaccharides that are insoluble in water. There is almost no sweetness in them.

These include:

1. Starch is an excellent source of energy. This substance is found in abundance in cereals, legumes, potatoes, and corn.
2. Glycogen is the substance most readily available for an urgent energy impulse. It is stored in the muscles and liver. Improper absorption of glycogen = diabetes.
3. Insulin is a fructose polysaccharide. There is a lot of insulin in the Jerusalem artichoke root.
4. Cellulose (fiber) is a substance that is not digested by our system, but it improves intestinal motility, adsorbs toxins, and removes toxins. Fiber is essentially a plant cell wall. It is present in large quantities in vegetables, fruits and bran.

Nutrient Ratio

How to properly balance BJU? The following ratio of nutrients is considered optimal and averaged: 1(b) : 1(g) : 4/5* (y).

*- 4 units of carbohydrates - for female body, 5 - for male.

So for a daily diet for a healthy balance of BJU, you need:

When losing weight, as a rule, these volumes are reduced. Therefore, their deficiency must be stimulated by taking additional vitamins, nutritional mineral complexes.

Conclusion: proteins, fats and carbohydrates are a complex, interconnected system of nutrients. Going beyond (whether it be excess or lack) causes malfunctions in metabolism and affects the functioning of internal organs. Therefore, any deviation from the norm should be recorded by you yourself. BJU balance is the first step to a healthy body and a beautiful body.

We will consider proteins, fats, carbohydrates and all other nutrients from the point of view of the nutrition of a person leading an active lifestyle, i.e. exercising regularly. We would like to bring something new to you, and not to enumerate already known truths. But we cannot omit some basic things because it will not be clear what comes from. And we begin our story about protein - the most controversial and underestimated nutrient.

Protein

From the school bench, we know the phrase that "life is a way of existence of protein bodies." Those. you and I are those very protein bodies. Our hair, nails, skin, internal organs and muscles are all protein. Thus, protein is the main building material of our body. Unlike fats and carbohydrates, it is not formed from other substances and does not accumulate in the body. But protein is not only the building material of cells, tissues and organs. It serves as the basis for the creation of enzymes, hormones and other compounds. Of particular note is the enzyme glutathione, which has a detoxifying effect and is the most abundant antioxidant in the human body, and perhaps the most important. Not only glucose, but also proteins are food for the brain. They supply amino acids to neurotransmitters that conduct nerve impulses to the human brain. Those. The importance of protein for the human body cannot be overestimated.

Amino acids

Our body cannot use a foreign protein to build its own cells. In the process of assimilation, proteins are broken down into their constituent amino acids, which are then used to synthesize human proteins. All amino acids are divided into non-essential, i.e. which can be synthesized by the body itself, and irreplaceable, which are not formed in the body and must be supplied with food. Ideal in terms of content and ratio of amino acids is egg and milk protein. Far from ideal are plant proteins that are deficient in essential amino acids. The exception is soybeans. Therefore, it is very important for vegetarians to correctly mix proteins from different plant sources that are deficient in various amino acids in order to make a relatively "healthy" diet.

How much do you need?

This is the most important question. Chronic protein deficiency in the diet leads to muscular dystrophy, anemia, and reduced immunity. And the excess is harmful, because. leads to an overload of the liver and kidneys with decay products (purines and ketones). So how much do you need? The answer to this question will be this: protein intake should be ADEQUATE for your gender, age, physical activity and your goals. For example, a young woman who aims to build a beautiful figure and get rid of excess fat should consume from 1.6 to 2.2 grams of protein per kg. own weight. Naturally, such an amount of protein should be caused by the training process, and not just by the desire to "lose weight by the summer." Then almost all the protein will be utilized in the working muscles, because. the conversion speed will increase. And its toxic effect will be neutralized. In addition, the body easily adapts to increased protein intake.

Conclusion

A healthy diet for a training person implies the inclusion of protein in every meal. And these receptions should be at least 5-6. The source of protein should be lean beef, chicken breasts(no skin), turkey, fish, eggs, skimmed milk and dairy products, cheese 17%, legumes, soy (especially for women over 45), protein shakes.

Carbohydrates

If proteins are the building material, the "bricks" from which our body is built, then these are the builders who build everything. Carbohydrates are the main source of energy in our body, and in the most easily accessible form. In combination with proteins, they form some hormones and enzymes, as well as biologically important compounds. Carbohydrates are divided into simple and complex, digestible and non-digestible. Simple carbohydrates include monosaccharides (glucose, galactose, fructose), consisting of one type of sugar; and disaccharides (sucrose, maltose, lactose) containing 2 types of sugars. And complex carbohydrates include polysaccharides (starch, glycogen, fiber and pectin), consisting of more than two sugars. It is important for us that simple carbohydrates, which do not require long digestion, are quickly absorbed into the bloodstream and replenish the body's energy needs. But if these needs are not present in the body, then more than 30% of carbohydrates can be converted into fats as a reserve fuel. That is why simple carbohydrates should be consumed before training and immediately after. Then their energy will go to replenish the costs of the body and will not create any threat to the waist. And in any case, do not eat simple carbohydrates together with fat (for example, cake), and especially at night, when energy requirements are minimal. The fact is that when absorbed, simple carbohydrates increase the level of sugar in the blood, to which the pancreas reacts with the release of insulin, a transport hormone that will directly bring fat and excess sugar into fat depots. Do we need it? Complex carbohydrates are another matter. They are digested for a long time, which means they do not provoke an instant release of insulin. On the contrary, they slowly energize the entire body. Therefore, complex carbohydrates are our choice. We can find them in cereals, brown rice, durum wheat pasta, grain bread, vegetables and legumes, boiled new potatoes.

Fats

Fats are energy concentrates (they are more than twice as high in calories as proteins and carbohydrates). In the body, fats serve to store energy, thermal insulation, participate in water metabolism, provide transport fat soluble vitamins A, E, D, K, are part of the cells and are used by the body to build cell membranes. All are divided into two large groups - saturated and unsaturated. Saturated fats are solid animal fats. At body temperature, saturated fats soften, but do not melt, and therefore can accumulate on the inner wall of blood vessels, leading to the formation of atherosclerotic plaques. Unsaturated fats, in turn, are divided into two subgroups - monounsaturated and polyunsaturated. Monounsaturated fats are found mainly in olive oil, avocados, and olives. And in polyunsaturated fats, one should also distinguish between Omega-6 (sunflower, corn, soybean oils, nuts and seeds) and Omega-3 (fish, fish oil, linseed oil, walnut oil, wheat germ oil). It is important to note that Omega-3 fatty acids are essential, i.e. they are not synthesized by the body (similarly essential amino acids) and must be regularly ingested with food. There are also fats derived from vegetable fats by hydrogenation, the so-called trans fats. Hydrogenated oils, margarines, as well as confectionery products based on them (cookies, cakes, waffles, chips, etc.) affect fat metabolism. As a result, the level of "bad" cholesterol rises and the content of "good" decreases. Evidence is accumulating that trans fats have a harmful effect on the growth of the fetus and newborns, worsen the quality of breast milk in nursing mothers, and adversely affect the immune system.

Conclusion

A healthy diet means avoiding trans fats completely and almost completely avoiding direct consumption of saturated (animal) fats. We get enough of them in a hidden form (in the same olive or sunflower oils, as well as in dairy and meat products). A daily intake of essential omega-3 fats in the form of fish oil and linseed oil. And then you will become slim, and your skin and hair will thank you.

22.01.2020 17:59:00 7 Easy Ways to Boost Your Metabolism If you stimulate your metabolism, your body will certainly transform: calorie consumption will increase, weight will begin to drop faster, and health will improve. We will tell you how to speed up your metabolism to maximum performance.

Protein is our building material due to which the renewal of tissues and cells in the body takes place. It consists of 20 types of amino acids, 9 of which are essential (not synthesized by the body themselves) and the remaining 11 are non-essential.
Essential amino acids must necessarily come to us with food from the outside. They are found in large quantities in animal products (meat, eggs, fish, cheese, cottage cheese) and are almost completely absent or contained in minimal doses in vegetable proteins.

The best protein food is considered to be food of animal origin, as it contains more nutrients and amino acids. But vegetable proteins should not be neglected either.

Their ratio should look something like this:
70-80% proteins are of animal origin
20-30% of proteins are of vegetable origin.

According to the degree of digestibility, proteins can be divided into 2 categories.

• Fast. Their splitting occurs very quickly (fish, eggs, chicken, seafood).
• Slow. Accordingly, their splitting occurs very slowly (cottage cheese and vegetable proteins).

Fast protein, preferably taken when we need to quickly replenish its reserves. This is usually when we just woke up, the time before and after our workout.

Slow proteins, on the other hand, satisfy the feeling of hunger for a longer time and enrich us with amino acids for a longer time, thereby protecting our muscles from destruction. They are best taken before bed. During the night they have time to completely digest and assimilate.
It is not recommended to eat slow, vegetable proteins (legumes, seeds, nuts) before going to bed, let it be cottage cheese or casein protein.

For people leading a normal, inactive lifestyle, the protein norm is 1-1.5 grams per kilogram of body weight.
For those who train, this will be approximately 2 grams per 1 kilogram of our body weight.
All this protein must be distributed to all main meals, since it is difficult for the body to absorb more than 30-50 grams of protein at a time.

What are fats?

Fats are organic substances that, together with carbohydrates and proteins, form the basis of human nutrition. They are the most high-calorie food component 1g = 9 calories.

Fats are divided into 3 types

• Cholesterol (cholesterol).
• Triglycerides.
• Phospholipids.

Cholesterol- natural lipophilic alcohol, i.e. an organic compound that is present in the cells of living organisms. It is the source of our sex hormones. Abandoning our cholesterol reproductive system will not be able to function normally. He is good and bad.
Cholesterol is found in animal products: meat, poultry, fish, seafood and dairy products.

Triglycerides is a mixture fatty acids and glycerol, which are the main fatty components of the blood. Triglycerides are mainly used by the body as energy for thermoregulation.

Phospholipids almost the same triglyceride, only they do not play any significant role in providing us with energy. Their main role is structural. Phospholipids are the material for our membranes, which rushes to where the damage has occurred, after which the cell is restored, as after restoration. Their deficiency stops the work of recovery, which leads to various disorders at the level of cell membranes.

Why do we need fats

• To avoid problems with libido, cycle, weakening of the immune system.
• Help our thermoregulation.
• To ensure our cells maintain elasticity and strength.
• Plus, fats keep our hair, nails, and skin beautiful.

Carbohydrates for weight loss

Carbohydrates are the main source of energy and their exclusion leads to apathy, loss of strength and dizziness, plus you deprive yourself of fiber and dietary fiber, which can negatively affect bowel function.
But this does not mean that now you need to eat them uncontrollably, everything needs a measure! Give preference to complex carbohydrates such as buckwheat, oatmeal, Brown rice, durum wheat pasta, non-sweet fruits, berries, etc. These foods are complex carbohydrates and have a low glycemic index.

Give up foods such as sugar, baked goods, cakes, any store-bought pastries, instant cereals, white rice, potatoes, sweet fruits. These foods are fast carbohydrates and have a high glycemic index.

When losing weight, it is enough to eat 2 grams of carbohydrates per 1 kg of body weight. But in this matter, everything is very individual, someone needs more, and someone needs less. ❗️ Just leave the “carb-free” to professional athletes. Fitness lovers and just losing weight, all this is useless.

We will be grateful for the repost of the article.