Rice contains protein carbohydrates and fats. Proteins, fats, carbohydrates in food

Protein, also known as protein, is the main building material in the human body, and in combination also one of the main macronutrients. Proteins are divided into animal and vegetable.

Why does the body need protein?

It acts as a building material for tissues, and replenishes energy reserves.

Protein is not able to be deposited "for later", its reserves constantly need to be replenished. Protein deficiency leads to the loss of its own protein tissue. The generally accepted daily norm of protein is from 0.8 to 1.5 g of protein per 1 kg of body weight. But this figure is relevant only for ordinary people, athletes and people involved in fitness, in view of their loads, need much more protein.

What foods contain protein?

Sources of animal protein

Meat

Chicken breasts are perhaps the record holder in terms of the ratio of protein to fat - for 170 grams of meat there are only 3 grams of fat and about 40 grams of protein. Naturally, we are talking about chicken meat, steamed or boiled. 100 grams of both chicken and turkey breasts contain 22-25 grams of protein.

Rabbit meat is also rich in protein. 100 grams contains 22-23 grams of protein and very little fat - usually no more than 10 grams. Rabbit meat is healthy and has a good taste. The only drawback of rabbit meat is the difficulty with its preparation.

Offal. Chicken, turkey and rabbit liver, kidneys, heart, stomachs practically do not differ from meat in terms of the amount of protein they contain - 100 g of offal contains about 15-20 g of protein. There is only one "but" - they contain almost 12% fat. This is a great option for those who are saving their money.

red meat

Lean beef contains a large amount of proteins, vitamins B3 and B12, iron, zinc. True, there is one caveat, in such meat there is a lot of dietary cholesterol and saturated fats. 200 grams contains 33 grams of protein and 300 calories. The downside of "marble beef" is its price, in the current realities it is much more profitable to buy chicken or turkey.

Eggs

Quail eggs, due to their size, are a poor source of protein. Goose and duck eggs contain a large amount of fat. Therefore, the egg white of chicken eggs is the most in demand in the sports environment, it contains the necessary and indispensable amino acids necessary for building muscle tissue.

The bulk of the protein is found in the “protein” of the chicken egg. An average-sized egg contains about 7 grams of protein, of which only two are found in the yolk.

Cottage cheese and dairy products

If you're aiming for a high protein intake and have some sort of difficulty digesting milk, don't despair. There is a rich selection of other easily digestible dairy products that provide adequate amounts of protein.

Low-fat cottage cheese is considered a rich source of protein - only 100g contains 17-18g of protein. Since this protein is digested rather slowly, cottage cheese is eaten at night, thereby providing the body with the necessary amount of amino acids. There is an important nuance, the use of cottage cheese in large quantities slows down metabolism, and if the metabolism is already slow, then it is recommended to eat no more than 100-120g of this dairy product per day.

There is not a lot of protein in yogurt and kefir - only 3-3.5 grams per hundred, however, these products can perfectly act as additional sources of macronutrient.

Fish

white fish

White fish (pollock, blue whiting, cod or hake) is a valuable source of protein. The leanest variety of such fish contains up to 20 grams of protein per 100 grams of product, despite the fact that its calorie content will not exceed 80 kcal.

White fish is perfect for those who count calories or are on a diet. It is recommended to buy this fish fresh, but if this is not possible, then give preference to dry-frozen fish.

red fish

An excellent source of proteins and healthy fats that support the immune system and have a positive effect on the cardiovascular system. For example, just 100g of Atlantic salmon contains 30g of protein, 9g of fat (of which 3-4g are monosaturated fats).

Unlike white fish, red is more high in calories - 210kcal per 100g of product. Red fish contains a large amount of vitamin B12, which is involved in metabolism.

Best Animal Protein Sources:

Sources of vegetable protein

Legumes

Among plant foods, legumes are absolute champions in terms of protein content - red lentils, white and red beans contain from 22 to 25 grams of protein. Legumes are an excellent source of magnesium, iron, folic acid, and potassium.

nuts

Nuts are rich not only in vitamins and fats necessary for our body, but also have a high level of protein content. Replete with cashew protein - it can be found up to 26g of protein. Next come hazelnuts, almonds and walnuts (see the article on our website) - from 15 to 18 grams of protein comes out per 100g of the product.

Fans of pine nuts should know that their favorite delicacy is not deprived of protein - 100g of pine nuts account for 11g of protein

Mushrooms

Mushrooms are often called forest meat and, as it turned out, quite justifiably. They contain a set of micro and macro elements necessary for a person. In terms of composition, mushrooms are very similar to vegetables, only they contain many times more protein.

In fresh mushrooms, the protein content reaches 2-5% of the total mass of the fungus, and in dried mushrooms - 16-25%. The most protein-rich champignons, boletus and porcini mushrooms. The main sources of protein in mushrooms are the lower part of the cap.

Cereals and cereals

Grains are a cheap source of protein. For example, buckwheat and oatmeal contain approximately the same amount of protein - about 12g. For 100g of such foreign cereals as bulgur and couscous, there is as much protein as for buckwheat.

The best plant-based protein sources are:

Style Outcome

When composing your diet, try to avoid the monotony of products, alternating animal and vegetable proteins. Excess protein is harmful, as is a diet that is deficient in other nutrients. The key to success lies in a balanced diet.

Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.

Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!

Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? - And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.

There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?

The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.

Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.

Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of certain amounts of proteins, fats and carbohydrates, 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 poor health, 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 of absorption and a 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!

It so happened that nutrition is one of the most important functions on the planet, and all living organisms need it. And man in this case is no exception.

Almost everyone knows that all our food contains basic chemical components: proteins, carbohydrates and fats, as well as a number of minerals. But, delving into this topic, there is a chance to find out what role they play in the body, nutrition and cooking. It is quite interesting how to cook what will later become you (here is such a sacred meaning of food) and what is happening at this moment.

Let's start with proteins (this is how proteins are often called, although in fact they are simple protein compounds consisting of amino acids), they are assigned the main role in metabolism, since they are involved in almost all processes occurring inside us.

Functions of proteins in the human body

To answer the question, why does elementary biology or chemistry help our body with proteins ... in a word, science. An ordinary person who is not associated with these areas does not need to know all the formulas for reactions occurring in the body (and believe me there are a lot of them), but it will be useful to delve into your own body in more detail.

And if you omit all the subtleties and complexities, then in reality everything will be much simpler than in textbooks.

We need protein for better absorption of minerals, fats and carbohydrates that enter the body as a result of the digestion of food, as well as for this digestion itself. Since proteins are part of enzymes, digestive acids and hormones.

In the process of digestion of food, proteins accumulate in a certain reserve, from where they are then spent on the needs of the body. Such as the structure of cells and tissues. Moreover, both during the growth and development of new ones, and in the case of restoration of damaged ones. That is why protein is the No. 1 friend of all athletes and bodybuilders, because muscle growth is impossible without protein compounds.

Processes such as the transport of nutrients, minerals and cellular metabolism are also based on the participation of amino acids in these processes.

As well as motor functions, because the contraction of our muscles is possible due to cellular metabolism, metabolism in general and, in particular, some types of protein reactions and chains.

Proteins in the body also have a protective function, and to be precise, more than one. And they lie in the fact that our blood coagulates, wounds heal, and the body fights toxins and viruses. In other words, even immunity depends on the protein composition of the foods we eat.

All of the above processes, which can be called metabolism, must be regulated, and this happens, again, with the help of protein reactions, or rather amino acid compounds.

Protein in cooking and food

Here, too, everything is quite transparent, it is enough to clarify what the chemical value of protein foods is.

As you already know, the protein consists of amino acids, and some of them are synthesized in our body, but the intake of others is possible only with food, and therefore they were called indispensable.

The norm of protein intake for a person is not clearly limited, and is about 1-2 grams. per 1 kg of weight (depending on the activity of the lifestyle, on the period of recovery after an illness, etc.), with a greater consumption of protein foods, protein digestibility decreases.

There is such a thing as a complete protein, this is a set of essential amino acids that is similar to that found in our body.

Protein foods can be divided into products of animal and vegetable origin.

Eggs, meat, fish and milk are considered the most complete proteins in terms of composition, plus they are absorbed faster and in larger volumes. All these are products (and therefore protein) of animal origin. In plants, there is a lack of some essential amino acids. This includes cereals, vegetables, legumes, and anything else that doesn't breathe or run.

Despite the fact that there are a huge number of vegetarians, the majority of people live on a mixed diet. And this is somewhat better because plant foods can be supplemented with animal foods and get the most effective and complete set of amino acids.

Whipping, foaming proteins used in the preparation of baking, namely biscuits (biscuit dough), confectionery (soufflé, marshmallows) and various sauces, where it is necessary to use beaten eggs (the most common protein for these purposes), cream and similar food products. Also used in cocktails. The foaming process can be observed, for example, when boiling potatoes or milk.

It must be remembered that long-term storage of food disrupts, or rather weakens, all the physico-chemical properties of proteins. Which requires an increase in cooking time, or boiling and soaking. That is why old meat is stewed, and dried peas are soaked and then boiled for a long time.

This may not be the last talk about proteins in cooking, but first we need to understand fats and carbohydrates in order to have a better understanding of the changes in the nutritional value of foods during the cooking process. Therefore, expect new articles on, and we will continue to dig into food.

Have a good day!

To maintain a slender figure, increase muscle mass, develop strength, and optimal intake of proteins, fats and carbohydrates is necessary. To determine which foods contain them, in what proportion to use them, how to take into account their compatibility and calorie content, use the appropriate tables.

Protein products

The protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.

The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or provide energy.

Dietary protein does not accumulate in the body - it is either absorbed or excreted.

Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. A lot of vegetable protein in soy, lentils, legumes, mushrooms.

Protein in salted, smoked or canned fish is digested and absorbed worse.

The protein of chicken eggs is almost completely absorbed, but this product is quite high-calorie.

The body digests milk and egg protein the fastest, a little slower - fish and meat, relatively slowly - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduces the benefits of protein by almost half.

Protein food stimulates the synthesis of growth hormone in the body, which suppresses excess glucose consumption.

Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.

Vegetable proteins are essential for the human body.

Some scientists believe that the use of animal proteins clogs the cellular protoplasm, violating its original structure, which causes disease and aging. In addition, the digestion of animal protein consumes up to 70% of the energy contained in it.

The daily norm of protein is 80-100 g (at the rate of 1-1.5 g of protein per 1 kg of body weight). When burning 1 g of protein, 4 kcal is released. With excessive intake of protein products, the liver and kidneys suffer.

This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an elderly person, i.e. 75g.

Academician Amosov N.M. to replenish essential amino acids, he used a little milk and meat (50 g).

The World Health Organization has set standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.

The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). The forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are deposited in an undigested form, which leads to fullness and an increase in the load on the heart.

Protein releases half as much energy as carbohydrates.

A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.

A lot of protein contains a common and affordable product - sunflower seeds.

Some researchers deny that meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which they mistakenly take as evidence of its significant nutritional value. In fact, the use of animal protein reduces endurance and performance.

Meat is digested in the body longer than other foods, which many also consider a sign of its high nutritional value. In fact, the internal organs do a tremendous job. In the blood there is a mass of harmful substances, including uric acid, which causes gout.

When eating animal protein, the harmful substances contained in it irritate the nervous system, and their salts irritate the blood vessels. Meat-eaters have common neurasthenia, vascular, heart and blood diseases, they look older than their biological age.

Foods containing carbohydrates

Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, and starch. Energy is released, which is especially necessary for the brain and muscles.

There are simple and complex carbohydrates:

• simple: glucose, sucrose.
• complex: starch, glycogen, which include fiber.

Glucose and fructose quickly raise blood sugar levels. Glucose is a source of energy for nerve tissues, the heart, and muscles. Fructose is the sweetest, is involved in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, honey.

Dietary fiber is necessary for bowel movements, they bind harmful substances. Fiber contains vegetables, fruits, wholemeal bread, as well as buckwheat, pearl barley, oatmeal.

Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.

The mass of useful in the shell of grains. Therefore, for example, there is less benefit in semolina, although it is well digested. Rice is high in protein and starch, but low in fiber. Oatmeal is high in protein and fat.

Wholemeal bread is more useful, as well as rye bread, although it is worse digested than white bread.

In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the intake of vitamins and minerals, metabolic products accumulate in the body and are difficult to excrete.

To reduce the risk of obesity, carbohydrates are best consumed with herbs, fruits, and vegetables.

Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1 g of carbohydrates gives 4 kcal of energy.

It is believed that approximately 3/5 carbohydrates should come from cereals (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root crops, 1/10 from fruits and vegetables.

Carbohydrates cover approximately half of the daily energy costs of the body, every day they need up to 400-500g.

Excess intake of foods rich in carbohydrates leads to obesity.

With the reverse process - restriction of the diet (diet, starvation) - the body first consumes sugar reserves from the liver, then from the muscles, and only then from adipose tissue.

Starch from potatoes is better absorbed than from cereals - a thin layer under the skin of a young potato contains an enzyme that speeds up the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in uniform".

Cellulose is the membranes and fibers of plants. The body does not digest fiber completely, it uses it to form feces. The use of foods with fiber slows down the absorption of carbohydrates, removes excess cholesterol.

Fatty foods

Getting the right amount of fat is just as important as consuming carbohydrates and proteins. Both an excess and a lack of lipids (lipos (lat.) - fat) are harmful to the body.

With fatty foods, the body gets the opportunity to create a fatty layer that reduces heat loss. Lipids protect tissues from damage during falls. They are involved in the formation of cells, nerve pathways, connective tissue.

Foods rich in fats also provide the body with omega polyunsaturated fatty acids. To cover their daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.

Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Cholesterol is rich in foods such as eggs, cheeses, fatty fish.

Deficiency of fatty foods worsens the condition of hair, skin, immunity weakens, fat-soluble vitamins A, D, E, K are absorbed worse.

Every day should be 1g of fat per 1g of protein, approximately 80-85g. With a more accurate calculation, it is assumed that the proportion of fat to cover daily energy costs should be 25-30%.

For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered by fatty foods. Considering that when burning 1g of fat, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.

Animal fats should be 70%, vegetable - 30% of the daily diet.

The most useful butter and lard. It is better to use unrefined vegetable oils, for example: sunflower, corn, olive, linseed, use them only for dressing cold dishes.

All kinds of harmful substances accumulate in the adipose tissue of an animal. With food products containing animal fat, they end up in the human body. Therefore, you should not eat the skin of birds, crusts of lard.

Animal fats are best replaced with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, aspic, fried potatoes, fatty fish broths, fatty cheeses and cottage cheese, ice cream, whipped cream.

It is especially harmful to fry in fat, so it is better to cook in a pan with a non-stick coating. To reduce the contact of fat with food, dishes with cells at the bottom are used.

How to eat right

You need to sit down at the table with a feeling, distinguishing it from appetite. As a rule, favorite dishes cause appetite. A truly hungry body is ready to eat any product.

After eating protein foods, you should not take liquids and other types of food for 3 hours, after carbohydrate foods - 2 hours, after vegetables, fruits - half an hour. The time interval is necessary for the accumulation of gastric juice.

Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.

To assimilate refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.

Carbohydrates from fresh, uncooked fruits and vegetables provide the body with maximum energy and are quickly digested.

Cereals are too low in essential amino acids, vitamins A, B, and C. This unbalanced composition forces the body to consume large amounts of protein foods (animal protein), which, in turn, leads to overeating.

It is useful to use a little bread from wholemeal flour, as well as bran.

When cooking, cereals, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes the blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body resists various diseases worse.

Grain-based products are more beneficial to use with fresh vegetables, herbs, seaweed. Useful germinated wheat.

There are almost no vitamins and microelements in bread. The body spends 10 times more time to process cereal starch than it does to digest potato starch. Therefore, before the age of two, you should not feed your child any starchy food.

Protein-rich foods such as beans, lentils, and beans increase the production of uric acid. Eating them with bread disrupts the acid-base balance in the body.

Dairy products contain fats and protein, they are best consumed as a separate product or with vegetables.

Eating boiled eggs is preferable to meat.

It is better to replace sugar with honey, dried fruits, fruits.

Preferably natural, not cooked food - vegetables, fruits, nuts, seeds, fruits. The fewer products in a dish, the better. Variety forces you to eat more and makes digestion difficult.

Useful vegetable salads from cabbage, celery, cucumbers, radishes, tomatoes, parsley. It is enough to mix 2-3 types of vegetables, use them without salt, vinegar, mayonnaise.

Fats are best added to ready-made meals, as they impair the absorption of proteins and create fermentation.

Proteins are healthier to consume with grains or vegetables.

Table salt is better to replace sea salt. Or, to add salt to food, use gammasio: mix 1 part of sea salt with 12 parts of sesame or flaxseed crushed in a coffee grinder.

The basis of each meal should be fresh vegetables.

Fruits are best consumed separately, because in combination with other products they cause fermentation in the intestines.

It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.

Half of the daily calories (50%) in food should come from foods containing carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, a rapid onset of satiety.

Proteins supplied with food provide energy after burning fats, their share in the daily diet should be 20%.

Fats account for the remaining 30%. Preferably vegetable and Omega-3 fats, fish contain them. Avoid animal fats.

When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is the intake of 2500-3500 kcal.