Which berry has the most vitamin C. Interaction with other substances. Vitamin C: where is it found the most?

We often hear about how important protein is, about various protein diets, but few of us really know everything about this element. In this article, we will provide full information about this important constituent part any living organism, in which foods it is the most and how to properly consume such food with maximum benefit.

We all know and constantly hear about how useful protein is (in other words, protein). But what exactly is its benefit? On TV and in the magazine every now and then they talk about amino acids, which are actually split proteins.

But it is rarely noted that it is by eating protein that we get the daily norm of the same amino acids that are responsible for accelerated regeneration cells, muscle building, strength and appearance of nails, hair and facial skin.

It turns out that it is important not only for internal organs, and for appearance person.

What happens if you don't eat enough protein? First of all, all those who sit on vegetable and vegetable crops are familiar with the consequences. fruit diets. Yes, they lose weight quickly. But after a couple of days, the result is not long in coming. Muscle mass loses its tone, "forms" sag and lost kilos not so pleasing to the eye.

Why is this happening? body without getting normal amount protein, begins to make up for the deficiency from its "bowels". In particular, the body constantly needs amino acids, which are the binding material of all elastic tissues. When new amino acids are not supplied, and the body notices a lack of some tissue, it begins to take it from other muscles. Therefore, they are the first to be hit.

But too much consumption of protein-containing foods can adversely affect the body..

How to understand how much protein per day should be consumed?

Recommended Calculation required amount protein is half a gram of "pure" substance per kilogram of weight. If you play sports or any other physical activity, then the amount of protein required increases two to three times.

What are proteins?

Considering them in the context of correct and sports nutrition, proteins entering the body are distinguished by the source, composition and rate of assimilation by the body.

Animal and plant origin

• Animal proteins contain food that we get directly from animals: meat, poultry, eggs, fish, seafood, cheeses, dairy and lactic acid products, honey.
• Plant proteins include soy, nuts, grains and legumes, cereals, vegetables, fruits and dried fruits.

To maintain muscle mass, excellent health, beautiful hair and nail portion of the protein should consist of 50/50 products of the first and second groups. Those who want to build muscle should take into account that they need 80% animal and 20% vegetable protein in their diet. Examples of combinations of these two types: eggs and potatoes (or wheat, beans, corn), milk and rye, millet and soybeans.

Complete, incomplete and complementary

The chemical composition of proteins is different. For a fulfilling life human body All 24 basic amino acids that make up a protein are required. Nine of them we do not have the ability to produce on our own and need to get them from food.

• All nine essential amino acids are present in complete (perfect) proteins. The undisputed leader of this group is protein chicken egg: it contains them in enough and the required ratio. All animal products and vegetable units are rich in perfect protein (cereal germs, almonds, soybeans, buckwheat).
• Incomplete proteins are either devoid of any amino acid, or its amount is negligible. These are vegetable proteins, not able to fully cover the needs of our body in amino acids.
• Complementary are formed when the right combination protein food. Products containing incomplete proteins are combined in such a way that their combined amino acid composition is close to ideal.

Examples of such a mutually beneficial addition are, for example, a whole wheat bread sandwich with peanut butter; rice c green peas; lentils with green salad and sesame seed; peanuts and pistachios, etc. Complementary proteins do not need to be mixed in a common dish or one meal: it is optimal if they enter the body within one day.

Fast and slow

• Fast proteins are so named because they have a high breakdown rate: they are absorbed by the body in an hour and a half. This feature is invaluable for active people involved in sports (professional or amateur) or who frequently physical labor. The use of fast proteins allows you to feel a surge of new strength and increase muscle mass.
• Slow ones are digested for a long time (6-8 hours are needed for their breakdown, but they also nourish the body for a long time. Bodybuilders use this type of protein before bed. In combination with low calorie content, even a small amount of food gives long-term saturation, which allows you not to feel hunger for a long time .Champion in the longitude of satiety - skim cheese(70% casein).

For example, to build muscle mass egg white can act as doping 1 hour before physical activity, and 20 minutes after it, yogurt will help restore the spent strength. To gain a graceful figure (without the goal of building muscle) protein food allowed no later than 5 hours before training, and allowed only a couple of hours after. To obtain maximum benefit, for protein dishes, low-fat foods should be selected, subjected to moderate heat treatment and be sure to grind with a blender.

Slow proteins help not to gain excess weight even with an evening meal (two to three hours before bedtime). Until morning, the body will master its splitting, and the muscles will receive essential amino acids, but will not increase.

Table of fast proteins indicating the digestibility index:

Table of slow proteins indicating the digestibility index:

fibrillar

This group of proteins forms the basis of muscles (myosin), cartilage (collagen), blood vessels, tendons and ligaments (elastin), skin, nails and hair (keratin), etc., giving them elasticity and strength. Fibrillar proteins are found in animal proteins, especially cartilage.

Each group of proteins performs its role in improving the body. A properly composed diet helps to form an impeccable figure, avoid injuries and maintain visual appeal.

Most Valuable Products

Not all foods that contain protein are healthy. The main problem is that almost all products containing enough a large number of protein, contain fat, which is not very useful and prevents the normal absorption of the proteins themselves.

Oddly enough, but the easiest way for our body to perceive and absorb egg protein. First, this is due to low content fat in the product, and secondly, the protein is light, the body has no problems in splitting it.

But there is also a problem. It consists in the fact that there is too much cholesterol in the yolk, so it is still not advisable to eat more than 1-2 eggs per day. But, if you play sports, then the number of eggs consumed can double. In this case, the number of yolks should not be increased. Just separate the proteins and eat only them.

The second place in terms of usefulness, by right, is occupied by meat. Lean beef or chicken, steamed or grilled, is best. One hundred grams of fillet contains 28-30 grams of pure protein. In addition, such food quickly creates a feeling of fullness. It should only be borne in mind that it is better to combine it with light side dishes and always salads containing fiber.

Cereals- one of the best sources of "slow" proteins. We all know from childhood that oatmeal is very useful. It is low in fat, calories, but high in protein and carbohydrates.

Protein ranking of foods

Based on 100 grams of food / grams of protein, we present the following table:

How to eat proteins if you want to lose weight?

Why protein diets are so popular? As we noted earlier, protein gives strength and a feeling of fullness, which allows you to reduce carbohydrate intake. With their lack, the body begins to produce energy from the body's reserves in the form of proteins and fats.

Also, the body spends quite a lot of energy on the absorption of proteins, thereby burning all that is superfluous.

If you decide to try a similar diet, then the main thing is to follow the following rules:

• meals should be carried out in small portions throughout the day (5-6 times);
• you can’t get only proteins, combine each dish with other products, salads and all vegetables are perfect;
• consume before lunch complex carbohydrates, after 15-16 hours it is better to eat light foods, for example, boiled fish or fillet;
• the main "main" dishes in your diet are 100-200 grams each chicken breast, fish, boiled beef or seafood. Combine them with salads and green vegetables;
• all products must be boiled or steamed or grilled;
• it is forbidden to use any sauces, except for soy and lemon.

As you can see, there is nothing particularly terrible in such a diet. But from time to time (once every two weeks) you can afford a little infringement in the form of your favorite dish or dessert.

Too much protein in the body

With a slight excess of protein in the diet, its excess is an accumulator of energy, body activity. With prolonged excessive intake of it, the function of the liver is impaired first of all (an intensive exchange of amino acids occurs in it) and kidneys (the formation of kidney stones and bladder) due to increased load on them.

The breakdown and absorption of protein requires a sufficient amount of vitamins, so there is a risk of developing hypovitaminosis. For the breakdown of 1 g of protein, 1 mg of ascorbic acid is required; with a lack of it, only that amount of protein is absorbed, which is enough for vitamin C.

The rest of the unsplit protein acidifies the body: it washes out calcium from the bones and makes them brittle, changes the blood formula and causes allergic reactions, is deposited in the vessels and causes atherosclerosis, adversely affects water exchange, manifested by edema. If there is a predisposition, gout may develop, in which joints (recurrent arthritis) and kidneys suffer.

Personal trainer, sports doctor, exercise doctor

Compiles and conducts personal programs classes, for the correction of the physique. Specializes in sports traumatology, physiotherapy. Engaged in sessions of classical medical and sports massage. Conducts biomedical monitoring.

The first vitamin that scientists discovered was called Latin letter"BUT". Retinol (its second name) is very important for the life of the body. Therefore, it is desirable for every person to know which foods contain vitamin A and consume them regularly. But if it is not possible for some time to eat foods that are rich in it, it is not so scary, because vitamin A is able to accumulate in the body and reserves can remain up to a year. Therefore, it is recommended to fully saturate useful substances in the summer to avoid their lack in the cold season.

Why does the body need vitamin A?

The effect of retinol on vision has been known to doctors since ancient times. Then, with night blindness, they prescribed to use a lot of the liver, in which it is contained. Vitamin A has a positive effect on the functions of visual analyzers, photoreception and the retina. But besides that, he has a wide range actions on other human organs and systems. If a child with a small stature is started to intensively feed foods rich in vitamin, he will begin to grow rapidly. It is very difficult to overestimate its importance for life. Retinol provides:

• Normal functioning of material exchange.
• Optimal distribution of deposited fats.
• Normalization of the work of the digestive, nervous, genitourinary, cardiovascular systems.
• Health of bones and teeth.
• The development of new cells throughout the body, slowing down aging.
• Skin health.
• Increase attention and reaction speed.
• Normal weight gain for a baby in the womb.
• Increasing the body's resistance to various kinds diseases, infections - there is an opinion that the vitamin can even alleviate AIDS.
• Prevention oncological diseases In addition, high hopes are placed on retinol during cancer treatment.

What foods are rich in vitamin A

It is best to fill the body's need for retinol by including foods rich in it in the diet, because they are natural springs rather than chemically synthesized. Most products taste good and are available to almost everyone, so problems with their appearance on the menu are extremely rare. plant sources vitamin A are such vegetables and fruits:

• hawthorn;
• dog-rose fruit;
• dandelion;
• carrot;
• viburnum;
• Rowan;
• wild garlic;
• pepper;
• sea ​​​​buckthorn;
• melon;
• peach;
• apricot;
• pumpkin;
• tomatoes;
• persimmon;
• celery;
• broccoli;
• parsley, dill, onion, lettuce.

Animal products rich in retinol include:

• animal fats;
• dairy products (but it is better to give preference whole milk than fat-free);
• eggs (especially yolks);
• liver ( great content in chicken and beef);
• caviar and fish oil.

Vitamin A is found in small amounts in cereal products, low-fat milk, and beef meat. At the same time, one should not forget that food rich in beta-carotene can fill the need for vitamin A, because. Oxidative reactions convert one substance into another. But there is no need to hope that only food will fill the acute shortage of retinol. To solve such problems, it is necessary to take preparations containing vitamin A, but only after consulting a doctor.

Where is the most retinol - TOP 5

Based on what foods contain vitamin A, you can make the top five in terms of its content:

1. Hawthorn and dandelion - 100 grams provides 160% of the daily value.
2. Carrots - 100 g of fresh young root crops fill the daily need of the body.
3. Ramson - to ensure the daily norm, you need to eat 200 grams of berries with food.
4. bell pepper, broccoli, greens - 100 grams of the product contains 25-30% of the vitamin from the daily requirement.
5. Pumpkin, viburnum, mountain ash, apricot - 100 grams provide 15-20% of the body's need for retinol per day.

Many people (especially those living in the city) often have the question of how it is possible to consume the richest foods with meals. A great solution would be to make a dandelion salad. This idea looks crazy, but only for those who have never tried it. From this flower it is possible to cook very delicious salad. Dandelion is also used to boil honey, which is sometimes difficult to distinguish from that collected by bees.

Daily dose of vitamin A

Everyone needs to saturate the body with retinol without exception. The norm for each person is calculated individually, because it depends on gender, age, body constitution, the state of the body (both physical and moral), factors that affect the absorption of the vitamin by the body (for example, climate). Approximate daily rate Vitamin A requirements are:

• men - 700-1000 mcg (micrograms);
• women - 600-800 mcg;
• pregnant women - up to 900 mcg;
• lactation period - up to 1200 mcg;
• infants- 400 mcg;
• preschool age - 450 mcg;
• children preschool age- 500 mcg;
• the period from 7 to 10 years - 700 mcg;
• girls from 11 to 18 years old - 800 mcg;
• young men - 1000 mcg.
• at acute shortage retinol - up to 3000 mcg.