What can better testify to the health of all organs, no matter how beautiful and well-being? And they largely depend on the content of our daily diet. After all, it is not without reason that one aphorism says that “a person is what he eats”. Basic knowledge about the composition of food products and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.

Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are "made." But the main role in nutrition is assigned to three whales: proteins, fats and carbohydrates. And therefore, in order to correctly observe the proportions of the consumption of "building material", you need to understand the role of the main elements well.

Squirrels


Protein is the foundation on which a person's physical health rests. Without protein, neither the growth process of the body nor the regeneration of damaged, dead tissues is possible. Protein (aka protein) is the main "building material" of the body. It is from it that new cells are created, it is he who ensures the integrity of cell membranes.

Protein exists in two forms:
complete;
defective.

The first is found in all animal products and consists of essential amino acids. You can get complete protein from meat, fish, eggs, and dairy products. The second type of protein is found in plant foods. It is based on the so-called non-essential amino acids. Nuts, leguminous plants, cereals are richest in defective protein.

The total proportion of protein in the diet, according to experts, should be 14-16%, and the daily dose should be based on: 1 gram of protein per 1 kg of body weight. Moreover, complete and inferior protein is recommended to be consumed in equal proportions.

Fats


The main tasks of fats are to provide the body with energy (up to 50% of the total energy consumption) and form its reserve fund, which, like an airbag, will come to the rescue in a stressful situation, replenishing the wasted energy.

All fats are divided into two types, each of which the human body needs in its own way:
vegetable origin;
animal origin.

Vegetable fats contain unsaturated fatty acids that are very important for the life of any organ. The body does not know how to synthesize them on its own, and therefore must be obtained from such foods as unrefined vegetable oils (especially olive and corn), nuts, whole grain cereals.

Animal fats are hidden in meat, fish, milk, eggs. They necessarily contain useful cholesterol, which is not only an integral cellular material and is part of the substance of the brain, but is also responsible for the balance of sex hormones. Violation of this hormonal balance leads to a high risk of suicide and the development of all kinds of depression.

The daily proportion of fat in the diet of any person should be 30%. At the same time, it is important to combine fats with fiber-rich plant foods and follow the recommended ratio of animal and vegetable fats in the menu: 70% to 30%.

Carbohydrates


Carbohydrates are the main source of energy for humans. These organic compounds come to us mainly from plant foods. In animal products, carbohydrates in sufficient quantities can only be found in milk. Almost 100% carbohydrate product is honey.

For many years (thanks to the development of industry), people have been getting refined carbohydrates from ordinary products: sugar and starch. It is worth mentioning right away that these products are harmful to health. Therefore, their share in the diet should be minimal, and it is better to completely abandon the consumption of sugar and starch, especially since these substances are found in other products.

According to their composition, carbohydrates are divided into:
simple (glucose, fructose);
double (sucrose, lactose);
complex (starch, glycogen).

A person consumes sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not cook. Lactose is found in all dairy products, while starch is found in baked goods, pasta, cereals, and potatoes.

The main sources of energy in the body are glucose and glycogen. They are indispensable for serious physical and mental stress, sports. In addition, these substances are responsible for the processes associated with the central nervous system.

The proportion of carbohydrates in the diet should prevail. It is best if it is 60% of the daily menu. It is recommended to give preference to natural carbohydrates.

Remember that the ability of carbohydrates to be converted into fats is a direct threat to the formation of excess weight. Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, fruits. From them you can cook any dishes, for example, it will be delicious.

Nutrition gives us strength for a full life. The lack of nutrients will not make a person healthy, beautiful, active and efficient. However, recently, with the abundance and relative availability of products, an excess of high-calorie food, the opposite question also arises: how should you organize your diet correctly, not overeat and get everything you need?

In stores, we are met by an abundance of products. Many of them do not require cooking, just waiting to be unpacked and eaten. But how useful is such food? What can be given with its help to the body, except for extra calories and poor health? Knowing the chemical composition of their food, a person needs to understand what should be consumed constantly, and which products are best left lying on the counter, because they will not bring benefits.

The basis of proper nutrition is energy balance. This means that the number of calories you need to consume should be exactly the opposite of the amount of energy expended. Then a person can be cheerful during the day. For those who decide to lose weight, the advice of nutritionists suggests that it is worth slightly reducing the number of calories that come with food that is recommended to be eaten during the day.

Energy balance is the correct ratio of micronutrients - proteins, carbohydrates, and fats that a person needs to consume. Before talking about the daily rate, you need to understand what it is and what effect these substances have on the body.

All advice related to proper nutrition is not complete without mentioning proteins. These are substances that must be supplied to all tissues and organs as a building material. Proteins obtained from food are broken down into amino acids, and those, in turn, are involved in the synthesis of body tissues. Therefore, foods rich in this substance should be consumed by children and adolescents whose cells are undergoing a period of active growth, as well as by people who are recovering from injuries and serious illnesses. It is necessary to eat foods containing this micronutrient and adults, because it is involved in tissue regeneration, which means it will allow you to stay active and young longer.

What does a lack of protein lead to?

With improper diets, hunger strikes and simply a lack of nutrition, the body begins to consume energy from muscle tissue, destroying it. To prevent this from happening, you need to have a good idea of ​​what products you can get protein from, in what ratio with other micronutrients it should be consumed.

The commonly held belief that protein can only be obtained from animal products is wrong. In fact, nature gives a person a large amount of plant foods that can satisfy the need for amino acids for the construction and renewal of cells.

What plant foods can you get protein from?

  • Tofu and other soy products;
  • legumes - lentils, beans, beans, chickpeas;
  • nuts - almonds, walnuts, pecans, hazelnuts;
  • cereals - oats, wheat, quinoa, millet, rice;
  • sesame;
  • spinach;
  • broccoli;
  • carrot.

During the day you need to consume about 100 grams of protein. However, it is worth remembering that the amount of protein in the product is not equal to the amount of the product. This means that if you have lentils on your table today and you want to replenish the supply of this substance, then in order to get the daily allowance, you need to eat so much product that it just becomes bad. Therefore, it is considered the norm to get protein from a variety of dishes, organizing a balanced diet for yourself.

It is worth remembering that an excess of this micronutrient can disrupt the functioning of the liver and kidneys, nervous balance and metabolism. Everything is good in moderation, and for the construction and regeneration of cells, you need to use a certain amount of this substance.

Fats in our diet

The advice of nutrition experts will never include a recommendation to cut fat from the diet. Without these components, we will eat an inferior breakfast, lunch and dinner. Fats are necessary for the absorption of vitamins, the functioning of the reproductive system and energy production, as well as for the skin and hair to be healthy and beautiful.

Not all fats that can be eaten are the same. Scientists divide them into three categories.

  • Saturated fats. Contained in those products that are of animal origin. They are refractory, break down with difficulty, it is better not to use them excessively, so as not to develop diabetes or face cardiovascular diseases. Their excess also leads to obesity.
  • Monounsaturated. These fats, unlike saturated ones, on the contrary, reduce the level of "bad" cholesterol. They are found in abundance in vegetable oils: olive, walnut and sunflower oil, peanut. You can also find them in avocados - a unique vegetable that can saturate the body. It has a lot of calories and benefits.
  • Polyunsaturated fats. The body needs to use them regularly, because they ensure proper metabolism, form cell membranes, participate in the synthesis of new cells and prevent tissue aging. All this happens thanks to special fatty acids - Omega-3 and Omega-6. Such fats can be found in nut and linseed oils, as well as in seeds: sunflower, pumpkin, flax. It is useful to eat 50-70 grams of nuts, peanuts, avocados.

How much fat do you need per day? After all, we know that they contain a lot of calories. The norms for the consumption of fats are as follows: for women from 18 to 30 years old - 90-120 grams per day, men of the same age - 100-160 grams. After 30 years, the norm decreases by about 10 grams. For women - from 85 to 112 grams, for men - from 100 to 150 grams. After 40 years, both men and women need to eat more than 70 grams of fat of various kinds per day.

Why carbohydrates are important

The human body cannot produce carbohydrates on its own. However, he needs them daily. These are the substances responsible for our energy and performance. They can be divided into simple, complex and ballast.

  • Simple carbohydrates or monosaccharides are rapidly absorbed, producing energy, which is also quickly consumed. Therefore, if you consume them excessively, you can come to an increase in appetite and the formation of excess calories. Simple carbohydrates are found in confectionery, pastries, fruits.
  • Complex carbohydrates or polysaccharides break down slowly, which means they provide a stable level of energy. A person stays full for a long time and does not overeat. In addition, polysaccharides remove harmful substances and “bad” cholesterol from the blood. They can be found in breads, especially whole grains or rye, vegetables, fruits, pasta and, of course, cereals - oats, wheat, buckwheat, corn, raw rice. There is no need to be afraid of such calories - they will turn into energy, and not into fat.
  • Ballast carbohydrates are fiber. It is not absorbed, but, like a broom, it cleans the intestines from all that is superfluous, it does not contain calories.

One gram of carbohydrates when oxidized provides 4 calories. It is difficult to name the exact amount of these substances needed per day, since it depends on the physical and mental activity of a particular person. However, the average figure can be called 500 grams of carbohydrates needed by the body per day.

Balance of carbohydrates, fats and proteins

How many proteins, fats and carbohydrates does a person need per day for an active and healthy existence, in order not to gain weight and live long? Nutritionists usually use the image of a plate that a person fills when he is hungry for a more visual explanation. Half of the meal is occupied by carbohydrates, ¼ proteins and the same amount of fats. Sometimes these proportions change somewhat. For those who need to consume fewer calories, the amount of fat is slightly reduced. That is, if standard carbohydrates should occupy 50% of the diet, proteins 25% and fats 25%, losing weight consume 30% protein and 20% fat. It must be remembered that, speaking of proper and healthy nutrition, by carbohydrates we mean, first of all, complex ones - polysaccharides. The advice of experts says that the plate should not contain sweets and pastries, but vegetables, fruits, cereals and good lean bread.

Many people want to eat right, but they are stopped by ignorance of what the diet consists of, what substances are contained in various products. They do not understand how to adjust the nutrition system, reduce the number of calories. Knowing which products and in what ratio contain proteins, fats and carbohydrates, how to combine them, you will get a properly composed diet, and with it, health, longevity, activity and beauty.

According to statistics, in order to lose weight, 70% of people go on diets, 50% honestly try to go in for sports, 30% sit down on pills. And only 10% consider the daily calorie content of food and how much it contains proteins, fats and carbohydrates. The last figure is so insignificant because most do not understand how important they are for losing weight.

Indeed, hunger strikes and training lead to results, but often they are short-term and negatively affect well-being. But those who figured out these formulas and percentages get rid of extra pounds for a long time and without any harm to health.

What it is?

Surely everyone knows how the abbreviation BJU stands for - these are proteins, fats, carbohydrates, the very “golden three” that is present in any product. Once in the body, each of these substances performs certain functions, affecting the well-being, the functioning of internal organs, the weight of a person and his health in general. Sometimes this term is modified and becomes KBJU - more calories are added, which are most directly related to this triumvirate.

Each product has a calorie content - a certain amount of energy that a person receives by eating it. The smaller it is, the more intensively the body has to burn fat. Almost everyone who loses weight knows about this concept. But few people suspect that another indicator is important for weight loss - the percentage of BJU in each individual product. The closer it is to the norm, the better the nutrition. For weight loss, some parameters need to be changed.

There are certain formulas on how to calculate the maximum daily calorie content and the ratio of proteins, fats, carbohydrates. Moreover, all this is calculated individually - taking into account height, weight and even gender. In accordance with the results obtained, it will be necessary to form your own menu so that the required amount of KBJU is accumulated during the day.

On the one hand, it resembles a diet, as something will have to be abandoned. On the other hand, this has nothing to do with hunger strikes, since the body receives all the substances necessary for its normal functioning. The diet is balanced and the most beneficial for health, but at the same time promoting weight loss. And if you suddenly “went over” with the daily amount of calories, you can always use them in the gym or at home.

If BJU is so important, then why are people not in a hurry to arm themselves with formulas and calculate this “golden ratio” for themselves? Mathematics scares many people, because the computational operations, although simple, need to be thoroughly understood in the sequence of actions. However, now this is no longer a problem, since there are a huge number of applications for gadgets that will do everything themselves, you just need to enter your age, height, weight and other individual indicators into the program. There are also online services that offer similar services. This is much faster and more accurate than sitting and calculating all these fractions yourself.

Here's what the resulting BJU ratio figures will allow you to do:

  • make a balanced diet;
  • eat right, without harm to health, unlike many diets;
  • control appetite;
  • get rid of weakness and lethargy, which are frequent companions of weight loss;
  • lose weight and keep the results;
  • achieve a set of muscle mass, if necessary;
  • male athletes - prepare the body for drying;
  • hone the figure;
  • improve health.

About proteins. Many mistakenly believe that in the body protein is found mainly in the muscles. In fact, it is present in all tissues - both in the skin and in the bones. And the human brain is also a protein substance. And from a scientific point of view, it is easy to explain why alcoholics degrade: under the influence of ethanol, the protein denatures.

Role in weight loss

Proteins, fats and carbohydrates, entering the body, perform certain functions that lead to weight loss. However, it is worth mentioning right away. First, results can only be achieved if they are present in the diet in the correct ratio. And secondly, the type of organic compounds that you will absorb is of great importance.

For example, animal proteins are much healthier than vegetable proteins. For weight loss, you need slow carbohydrates, not fast ones. And fats should be predominantly unsaturated omega-3, -6 and -9. Only with them it will be possible to achieve significant results.

Squirrels

Perform the following functions:

  • have a beneficial effect on the skin of the body, providing it with tone and elasticity - this guarantees the absence of stretch marks and sagging after losing weight;
  • make the body spend a lot of calories on their digestion;
  • are digested for a long time, guaranteeing a long-lasting feeling of satiety - this allows you to avoid harmful snacks and breakdowns;
  • regulate sugar and insulin in the blood, excluding their sharp jumps - glucose is thus not transported to fat depots, replenishing the already excess reserves;
  • protect the body from premature aging, which means that the slowdown in metabolism (this is the main reason for excess weight after 35) will occur much later;
  • improve metabolism;
  • form muscle mass, protecting it from splitting and contributing to the expenditure of fat reserves, rather than muscle fibers.

If the percentage of BJU in the diet is correct, if you manage to make a menu of products with animal proteins, slow carbohydrates and omega acids, you are guaranteed stable weight loss without the slightest harm to health.

About carbohydrates. There is a widespread belief that they get fat because of them. This statement underlies most diets that significantly reduce the daily intake of carbohydrate-containing foods. In fact, excess weight is gained due to overeating and misunderstanding of the boundaries between fast (unhealthy) and slow (useful) carbohydrates.

Percentage

First you need to figure out what the balance of BJU should be in proper nutrition (so far without the goal of losing weight). Until recently, the fraction 1:1:4 was considered the norm. It is still indicated by many sources. However, not so long ago, experts questioned the correctness of this proportion. It has a lack of proteins and an excess of carbohydrates. The latter will accumulate in the body and go into fat reserves. And due to a lack of protein, the breakdown of muscle fibers and a slowdown in metabolism will begin.

In this regard, additional studies began to be carried out and not so long ago, experts proposed another optimal ratio of BJU - 4:2:4. It is still being rechecked, questioned, and only not many begin to practice in practice.

For those who want to lose weight, the ratio is significantly transformed and turns into the following fraction - 5:1:2. This option will allow you to reduce weight, build muscle, and dry your body. Naturally, when summing up your menu under these numbers, you definitely need to play sports.

Nutritionists and fitness trainers talk about the relativity of these proportions. And if a neighbor carved a figure according to BJU 5: 1: 2, then this does not mean at all that this formula will allow you to do the same. For example, a number of sports publications offer completely different options:

  • for women - 2.2:2:4.5;
  • for men - 3:2:5.

Which of these percentages will help you lose weight, no specialist will say for sure. Only by trial and error will you be able to identify your “golden shot”.

About fats. Fat cells are rapidly destroyed due to physical exertion. And without them, they are able to live another 10 years even after the death of a person.

Daily calculation

In order to calculate BJU, you will need a daily calorie intake, which is also calculated individually. There are several ways to find out this indicator.

Mifflin-San Geor formula

men

  1. Multiply weight in kg by 9.99.
  2. Multiply height in cm by 6.25.
  3. Add up both results.
  4. Multiply age in years by 4.92.
  5. Subtract the fourth from the third number obtained.
  6. Add 5.
  7. Multiply by A.

Women

  1. From the first to the fifth steps are carried out in the same way as for men.
  2. Then subtract 161.
  3. Multiply by A.

Coefficient A is an indicator of physical activity, which is determined by the following parameters:

  • low physical activity (sedentary lifestyle): A = 1.2;
  • insignificant (sedentary work, rare walks, certain exercises, 2-3 times a week): A = 1.4;
  • average (training in the gym several times a week): A = 1.6;
  • high (daily sports): A = 1.7.

For a 30-year-old man 180 cm tall and weighing 90 kg with average physical activity:

  1. 90 kg x 9.99 = 899.1
  2. 180 cm x 6.25 = 1125
  3. 899,1 + 1 125 = 2 024,1
  4. 30 years x 4.92 = 147.6
  5. 2 024,1 — 147,6 = 1 876,5
  6. 1 876,5 + 5 = 1 881,5
  7. 1,881.4 x 1.6 = 3,010.4

It turns out: the daily calorie intake for a man with such parameters is 3,010.4 kcal.

For a 25 year old woman who is 175 cm tall and weighs 80 kg with little physical activity:

  1. 80 kg x 9.99 = 799.2
  2. 175 cm x 6.25 = 1093.75
  3. 799,2 + 1 093,75 = 1 892,95
  4. 25 years x 5 = 125
  5. 1 892,95 — 125 = 1 767,95
  6. 1 767,95 — 161 = 1 606,95
  7. 1,606.95 x 1.4 = 2,249.73

It turns out: the daily calorie intake for a woman with such parameters is 2,249.73 kcal.

Disadvantages of the method: the number of calories is too high, and rarely anyone can adequately determine the coefficient of their physical activity.

When losing weight, the resulting value should be reduced by 20%. It turns out that for a man you need to consume 2,408.32 kcal per day, for a woman - 1,799.784 kcal. Those who have ever dealt with the calorie content of their diet for weight loss know that these are quite large indicators.

Harris-Benedict Formula

Formula: BMR (Basal Metabolism) times AMR (Active Metabolism).

Female BMR: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).

  1. Multiply the weight in kg by 9.247.
  2. Add 447.593 to the result.
  3. Multiply height in cm by 3.098.
  4. Age in years times 4,330.

Male BMR: odds 88.362; 13.397; 4.799; 5.677 respectively.

  1. Multiply the weight in kg by 13.397.
  2. Add 88.362 to the result.
  3. Multiply height in cm by 4.799.
  4. Add the third to the second number you get.
  5. Multiply age in years by 5.677.
  6. From the number obtained in the fourth step, subtract what happened in the fifth.
  • with a sedentary lifestyle - 1.2;
  • with moderate activity - 1.375;
  • with average activity - 1.55;
  • for athletes - 1.9;
  • for building muscle mass - 1.2;
  • for weight loss - 0.8.

We leave the same man that was taken for the previous example (30 years old, 180 cm, 90 kg, for weight loss):

  1. 90 kg x 13.397 = 1,205.73
  2. 1 205,73 + 88,362 = 1 294,092
  3. 180 cm x 4.799 = 863.82
  4. 1 294,092 + 863,82 = 2 157,912
  5. 30 years x 5.677 = 170.31
  6. 2 157,912 — 170,31 = 1 987,602
  7. 1987.602 x 0.8 = 1590.0816

And a woman with the same parameters (25 years old, 175 cm, 80 kg, for weight loss):

  1. 80 kg x 9.247 = 739.76
  2. 739,76 + 447,593 = 1 187,353
  3. 175 cm x 3.098 = 542.15
  4. 1 187,353 + 542,15 = 1 729,503
  5. 25 years x 4.330 = 108.25
  6. 1 729,503 — 108,25 = 1 621,253
  7. 1,621.253 x 0.8 = 1,297.0024

The second formula is closer to reality than the first. It turned out that in order to lose weight, our average man needs to consume about 1,600 kcal daily, and a woman about 1,300 kcal. These are the numbers that nutritionists usually call.

BJU calculation

Now, having our own daily calorie intake on hand, we calculate BJU per day, based on the optimal ratio and the following data:

  • 1 g of proteins = 4 kcal;
  • 1 g of fat = 9 kcal;
  • 1 g of carbohydrates = 4 kcal.

For men

Based on the proportion 3:2:5, we get: 3 + 2 + 5 = 10 parts.

We divide the daily calorie content (1,600 kcal) into 10 parts, it turns out that 160 kcal falls on 1 part.

  • for proteins 160 kcal x 3 = 480 kcal;
  • for fats 160 kcal x 2 = 320 kcal;
  • for carbohydrates 160 kcal x 5 = 800 kcal.

We calculate BJU in grams:

  • 480 kcal / 4 \u003d 120 g (proteins);
  • 320 kcal / 9 \u003d 35.6 g (fat);
  • 800 kcal / 4 \u003d 200 g (carbs).

For women

Based on the proportion 2.2:2:4.5 we get: 2.2 + 2 + 4.5 = 8.7 parts.

We divide the daily calorie content (1,300 kcal) into 8.7 parts, it turns out that 149.4 kcal falls on 1 part.

We multiply the resulting amount by the data from the proportion:

  • for proteins 149.4 kcal x 2.2 = 328.7 kcal;
  • for fats 149.4 kcal x 2 = 298.8 kcal;
  • for carbohydrates 149.4 kcal x 4.5 \u003d 672.3 kcal.

We calculate BJU in grams:

  • 328.7 kcal / 4 \u003d 82.2 g (proteins);
  • 298.8 kcal / 9 \u003d 33.2 g (fat);
  • 672.3 kcal / 4 = 168.1 g (carbs).

But the calculations of losing weight do not end there. Now, when buying any product, you will need to carefully study the packaging of the product and see how many calories and BJU it contains (there are special tables for this). And only after that, add it to your diet, taking into account the resulting indicators. But such a serious and scrupulous approach to losing weight will turn into excellent results.

To correctly distribute proteins, fats and carbohydrates throughout the day (and this is a rather difficult task), follow the following recommendations from nutritionists.

  1. Give up diets and use the formulas for calculating BJU - this is both more effective and healthier.
  2. In the morning, you can treat yourself to something sweet to burn off the calories you have acquired during the day. But it is better if breakfast consists mainly of slow carbohydrates. As options: cereal cereals and egg dishes. Let the bread be whole grain.
  3. It is better to refuse sugar in favor of honey or at least sweeteners.
  4. For lunch, you can eat a small piece of fruit.
  5. Lunch should be complete, that is, it should consist of two courses: the first (soup) and the second (fish, meat, vegetable side dish).
  6. For an afternoon snack - something from low-fat dairy: natural yogurt, cottage cheese, kefir, fermented baked milk.
  7. Dinner in calories should be 25% of the daily diet. It consists of food rich in fiber.
  8. Before going to bed, you can eat an apple or a glass of kefir.
  9. Carefully study the labels of purchased products: their calorie content and BJU.
  10. Try to avoid frying.
  11. The menu should be varied.
  12. You need to record the number of calories consumed per day every day, and not exceed the daily allowance.

If the problem of excess weight is not an empty phrase for you, it makes sense, before exhausting yourself with many hours of training and grueling hunger strikes, to figure out what BJU is, how their daily intake is calculated and learn how to make a menu in connection with the resulting numbers.

At first, it will be hard: to calculate every gram, every calorie, overlay calorie tables and constantly look at the packaging of what you buy and eat. But soon you will know without prompting how many proteins are in boiled chicken breast, and how many slow carbohydrates are in brown rice. But most importantly, you will gain a dream figure, which, with the constant maintenance of proper nutrition, will no longer acquire fat folds.

If you know how to eat right, you will keep your health and beauty for years to come. Healthy nutrition is, first of all, a balance of proteins and fats, it is a guarantee of a slim figure, youth and flexibility of the body.
A healthy lifestyle is a category that includes a whole set of concepts that allow you to maintain health, youth and beauty.

One of the main concepts is a healthy diet. All food (food of plant and animal origin) has a certain nutritional value - it contains proteins, fats and carbohydrates.

Proteins are the main building material that every cell needs, carbohydrates and fats provide energy reserves, lipids are also involved in the dissolution of some vitamins and are part of cell membranes.

The exclusion of one of the components already leads to an imbalance, and such a nutrition system cannot be called healthy. It is the observance of a certain ratio of protein, carbohydrate and fatty foods that will ensure optimal metabolism and a healthy state of the body.

What should be the balance of proteins, fats and carbohydrates?

Depending on the type of human activity (his profession) and physique, a daily diet is formed. On average, 65-70% of the diet should belong to carbohydrates, 17-20% proteins and 13-15% fats.

For 1 kg of body weight, a person should consume 1 - 1.5 g of protein daily, while two thirds of the proteins should be of animal origin and one third of vegetable proteins.

Fats should also be of animal origin and vegetable, only the ratio should be in favor of vegetable oils (preferably cold pressed).

A healthy diet will not be skewed in one direction or another, an excess of protein foods in the diet causes diseases of the liver and kidneys, the body is overloaded with protein decay products. With an excess of fat, obesity can develop, the risk of coronary artery disease, atherosclerosis increases.

How to eat right to keep the body healthy?

Mode. Eating should be 3-4 times a day, these should be solid meals, not snacks. Between meals it is good to drink water (rather than absorb cookies, sweets, chocolate, seeds, chips, etc.). The main amount of carbohydrate food.

Balanced menu. An adult should eat about 500 g of vegetables and fruits per day, cereals, dairy products, meat, fish should be included in the diet. Drinking plain purified water is also an essential element of a healthy diet. Approximately 30-50 ml per 1 kg of weight should be consumed per day.

The right combination of products. Try not to combine protein and carbohydrate foods - this is the basic law. Meat and fish are best consumed with a vegetable side dish (remember that potatoes are a carbohydrate food, not a vegetable). It is also important to maintain a balance of proteins and fats. Too fatty meat is not good for the body, although it is a source of protein. The benefit of the protein component will be minimized by the fat component. Porridge goes well with fat (butter) and dairy products, as well as vegetables and fruits.

Correct replacement. Replace part of the products from your usual diet with healthy foods. For example, sweet rolls and cream cakes can be replaced with dried fruits, berry desserts, and honey. Replace meat products (sausage, sausages) with a whole piece of lean meat, and it is best to give preference to low-fat varieties: lamb, turkey, chicken, veal and lean beef.

Healthy eating is not only about properly selected foods and a balanced diet, it is also about proper cooking. Steamed food is considered the most useful, followed by baked and boiled foods, the most harmful foods include fried foods and dishes cooked on fire.

Essay on discipline valeology

Krasnoyarsk State Technical University

Ust-Ilimsk 2004

Introduction

In my essay, I will consider proteins, their role in the life of the body, the protein balance of the body.

Proteins are high-molecular organic compounds, biopolymers, built from 20 types of L-amino acid residues, connected in a certain sequence into long chains. The molecular weight of proteins varies from 5 thousand to 1 million. The name "proteins" was first given to the substance of bird eggs, which coagulates into a white insoluble mass when heated. Later, this term was extended to other substances with similar properties isolated from animals and plants. Proteins predominate over all other compounds present in living organisms, usually making up more than half of their dry weight. It is assumed that in nature there are several billion individual proteins (for example, more than 3 thousand different proteins are present in the bacterium Escherichia coli alone). Proteins play a key role in the life processes of any organism. Proteins include enzymes, with the participation of which all chemical transformations in the cell (metabolism) occur; they control the action of genes; with their participation, the action of hormones is realized, transmembrane transport is carried out, including the generation of nerve impulses; they are an integral part of the immune system (immunoglobulins) and the blood coagulation system, form the basis of bone and connective tissue, are involved in the conversion and utilization of energy, etc.

1. History of protein research

The first attempts to isolate proteins were made in the 18th century. By the beginning of the 19th century, the first works on the chemical study of proteins appeared. French scientists J. L. Gay-Lussac and L. J. Tenard tried to establish the elemental composition of proteins from different sources, which marked the beginning of systematic analytical studies, thanks to which it was concluded that all proteins are similar in the set of elements included in their compound. In 1836, the Dutch chemist G. Ya. Mulder proposed the first theory of the structure of protein substances, according to which all proteins have a certain hypothetical radical (C40H62N10O12) bound in various proportions to sulfur and phosphorus atoms. He called this radical "protein" (from Greek protein - first, main). Mulder's theory contributed to an increase in interest in the study of proteins and the improvement of methods of protein chemistry. Techniques were developed for isolating proteins by extraction with solutions of neutral salts; for the first time, proteins were obtained in crystalline form (hemoglobin, some plant proteins). For the analysis of proteins began to use their preliminary cleavage with the help of acids and alkalis.

At the same time, increasing attention was paid to the study of the function of proteins. J. Ya. Berzelius in 1835 was the first to suggest that they play the role of biocatalysts. Soon, proteolytic enzymes were discovered - pepsin (T. Schwann, 1836) and trypsin (L. Corvisar, 1856), which drew attention to the physiology of digestion and the analysis of products formed during the breakdown of nutrients. Further studies of the structure of the protein, work on the chemical synthesis of peptides culminated in the emergence of the peptide hypothesis, according to which all proteins are built from amino acids. By the end of the 19th century, most of the amino acids that make up proteins were studied. At the beginning of the 20th century, the German chemist E. G. Fischer was the first to apply the methods of organic chemistry to the study of proteins and proved that proteins consist of amino acids linked by an amide (peptide) bond. Later, thanks to the use of physicochemical methods of analysis, the molecular weight of many proteins was determined, the spherical shape of globular proteins was established, X-ray diffraction analysis of amino acids and peptides was carried out, and methods of chromatographic analysis were developed (see Chromatography). The first protein hormone, insulin, was isolated (F. G. Banting, J. J. McLeod, 1922), the presence of gamma globulins in antibodies was proved, and the enzymatic function of the muscle protein myosin was described (V. A. Engelgardt, M. N. Lyubimova, 1939). For the first time, enzymes were obtained in crystalline form - urease (J. B. Saliner, 1926), pepsin (J. H. Nortron, 1929), lysozyme (E. P. Abraham, R. Robinson, 1937).

In the 1950s the three-level organization of protein molecules was proved - they have a primary, secondary and tertiary structure; an automatic amino acid analyzer is created (S. Moore, W. H. Stein, 1950). In the 60s. attempts are being made to chemically synthesize proteins (insulin, ribonuclease). Significantly improved methods of X-ray diffraction analysis; a device was created - a sequencer (P. Edman, G. Bagg, 1967), which made it possible to determine the sequence of amino acids in a polypeptide chain. The consequence of this was the establishment of the structure of several hundred proteins from a variety of sources. Among them are proteolytic enzymes (pepsin, trypsin, chymotrypsin, subtilisin, carboxypeptidases), myoglobins, hemoglobins, cytochromes, lysozymes, immunoglobulins, histones, neurotoxins, viral envelope proteins, protein-peptide hormones, etc. problems of enzymology, immunology, endocrinology and other areas of biological chemistry.

At the end of the 20th century, significant progress was made in studying the role of proteins in the course of the matrix synthesis of biopolymers, understanding the mechanisms of their action in various life processes of organisms, and establishing a relationship between their structure and function. The improvement of research methods and the emergence of new methods for separating proteins and peptides were of great importance. The development of an effective method for analyzing the nucleotide sequence in nucleic acids has made it possible to significantly facilitate and speed up the determination of the amino acid sequence in proteins. This turned out to be possible because the order of amino acids in a protein is determined by the sequence of nucleotides in the gene encoding this protein (DNA fragment). Therefore, knowing the arrangement of nucleotides in this gene and the genetic code, one can accurately predict the order in which the amino acids are located in the polypeptide chain of the protein. Along with advances in the structural analysis of proteins, significant results have been achieved in the study of their spatial organization, the mechanisms of formation and action of supramolecular complexes, including ribosomes and other cell organelles, chromatin, viruses, etc.

2. Proteins

2.1. Structure

"In all plants and animals there is a certain substance, which is without a doubt the most important of all known substances of living nature and without which life would be impossible on our planet. I named this substance - protein." So wrote in 1838 the Dutch biochemist Gerard Mulder, who first discovered the existence of protein bodies in nature and formulated his protein theory. The word "protein" (protein) comes from the Greek word "proteios", which means "in first place". Indeed, all life on earth contains proteins. They make up about 50% of the dry body weight of all organisms. In viruses, the protein content ranges from 45 to 95%.

Proteins are one of the four basic organic substances of living matter (proteins, nucleic acids, carbohydrates, fats), but in terms of their significance and biological functions, they occupy a special place in it. About 30% of all proteins in the human body are found in muscles, about 20% in bones and tendons, and about 10% in skin. But the most important proteins of all organisms are enzymes, which, although they are present in their body and in every cell of the body in small quantities, nevertheless control a number of chemical reactions essential to life. All processes occurring in the body: digestion of food, oxidative reactions, activity of endocrine glands, muscle activity and brain function are regulated by enzymes. The variety of enzymes in the body of organisms is enormous. Even in a small bacterium there are many hundreds of them.

Proteins, or, as they are otherwise called, proteins, have a very complex structure and are the most complex of nutrients. Proteins are an essential part of all living cells. The composition of proteins includes: carbon, hydrogen, oxygen, nitrogen, sulfur and sometimes phosphorus. The most characteristic of a protein is the presence of nitrogen in its molecule. Other nutrients do not contain nitrogen. Therefore, protein is called a nitrogen-containing substance.

The main nitrogen-containing substances that make up proteins are amino acids. The number of amino acids is small - only 28 of them are known. All the huge variety of proteins contained in nature is a different combination of known amino acids. The properties and qualities of proteins depend on their combination.

Proteins play an extremely important role in wildlife. Life is unthinkable without proteins of various structures and functions. Proteins are complex biopolymers whose macromolecules (proteins) consist of amino acid residues interconnected by an amide (peptide) bond. In addition to long polymer chains built from amino acid residues (polypeptide chains), a protein macromolecule can also include residues or molecules of other organic compounds. On one ring of each peptide chain there is a free or acylated amino group, on the other - a free or amidated carboxyl group.

The end of the chain with an amino group is called the M-terminus, the end of the chain with a carboxyl group is called the C-terminus of the peptide chain. Hydrogen bonds can readily form between the CO - group of one peptide group and the NH - group of another peptide group.

The groups that make up the radical R of amino acids can interact with each other, with foreign substances, and with neighboring protein and other molecules, forming complex and diverse structures.