In the matter of losing weight and a healthy lifestyle, it is impossible to ignore the topic of a balanced content of proteins, fats and carbohydrates in the body, that is, BJU. It depends on the balance between these indicators how quickly you can get rid of excess weight, build muscle mass and improve your health, in particular, normalize hormones.
At its core, the balance of BJU is adherence to the principles of healthy eating, that is, you keep fit, making up the correct diet and adhering to it, and not limiting yourself in any products and, moreover, not depriving yourself of nutrition as such. Most likely to gain weight precisely because of the imbalance in this balance, and not because of the regular use of fatty foods, which may not go beyond the daily needs of your body.
The optimal consumption of proteins, fats and carbohydrates allows you to maintain normal all processes, keep weight at the required level, provide nutrition for muscles and the brain, and maintain a stable functioning of the reproductive system. It is especially important to maintain a balance for women's health, since significant deviations are immediately reflected in the hormonal background and the general well-being of a woman.
Maintaining the balance of BJU means consuming a sufficient amount of proteins, fats and carbohydrates throughout the day, that is, each meal should include foods that can meet all the needs of your body. This immediately highlights an important part of a balanced diet - it cannot be based on just one product. And for the same reason, mono diets are harmful and do not bring long-term results.
A healthy diet is characterized by the use of 50% carbohydrates, 30% fat and 20% protein from the daily calorie intake. This means that at a set rate of 1,700 calories per day to maintain weight, 850 should come from carbohydrates, 510 from fat and 340 from protein.
The high content of carbohydrates is due to the fact that it is their body that uses in the first place to replenish energy costs. Only after they are consumed are processed fats and proteins used. If you disturb the balance and eat more than 50% of carbohydrate food, then the unspent energy is converted into adipose tissue - this is how weight begins to gain. If at the same time you do not comply with the norm for proteins and fats, then muscle tissue begins to deplete, bones become more brittle. Similarly, other processes occurring between cells depend on the balance of BJU.
A number of reasons contribute to a malfunction in the balance of proteins, fats and carbohydrates, which in most cases depends on how closely you follow the principles of a healthy diet, how carefully you are about what you eat and what you pamper yourself with. In addition, a violation in the balance of the BJU can be caused by a deterioration in the activity of individual organs and systems.
1. Bad eating habits. It often happens that, in general, your diet can not be called bad - you eat a lot of healthy foods, eat relatively small portions, do not abuse heavy food before bed. So what's the problem? In this case, your culinary addictions can let you down. For example, excessive consumption of chocolate or mayonnaise, due to which the amount of carbohydrates and fats eaten, respectively, significantly exceeds the daily allowance. This is what contributes to the imbalance. Most likely, in this matter, overdo it with carbohydrates, which are very abundant in sugar, all sweets and bakery products, especially sweet ones, as well as in cereals, potatoes, legumes and many other products that saturate the diet of a modern person.
2. Improper nutrition. This implies not only neglect of healthy foods, but also a violation of the diet, too large portions, nighttime snacks, as well as a choice in favor of low-quality versions of well-known dishes.
3. Abuse of alcoholic beverages, which may be relevant for lovers of regular parties. Alcohol is not only a rich source of carbohydrates, but also alcohol, which impairs the functioning of the cardiovascular system, which leads to metabolic disorders and a slowdown in metabolism.
4. Deviations in the work of the endocrine system, in particular, we are talking about diseases of the thyroid and pancreas, which play an important role in maintaining the processes of digestion and assimilation of substances entering the blood.
5. The presence of other chronic and acute diseases.
6. Inconsistency of the nutritional value of the diet with the volume of regular physical activity, which can lead to a lack of protein or fat, which ensures the health of ligaments, bones and muscle tissue.
To maintain the balance of the BJU, first of all, you need to make sure that you do not have chronic diseases and abnormalities in the work of the endocrine system, otherwise you will not be able to advance in the task at hand, and in some cases, an attempt to restore balance may worsen the situation. If you are sure that you do not need to see a doctor, the second step is to think about nutritional adjustments. This can be done in three steps.
1. Reduction of consumed carbohydrates by 50%. The list of such products includes not only sweets, alcoholic and non-alcoholic drinks, but also all cereals, potatoes, pasta. That is, if you usually allowed yourself 300 grams of rice as a side dish, then at the first stage this portion should be reduced to 150 grams. The same should be done with other products.
2. Increase natural fiber by 50% with boiled or baked fruits and vegetables. On the plate, it should look like the side dish is half as much as the vegetable addition.
3. Protein should be 15 - 20% of the resulting portion. At the same time, it is best to use dietary varieties of poultry, rabbit, lean pork tenderloin and river fish as a source.
After these three stages are completed, it is necessary to calculate the daily requirement of BJU for your weight. To do this, you can use the Mifflin-San Geor formula. For example, for a woman with a height of 165 cm and a weight of 60 kg, the optimal daily intake of 50 grams of protein, 50 grams of fat and 220 grams of carbohydrates, with an average physical activity. Accordingly, with an increase in power and cardio loads, the indicators automatically increase. After the initial correction in three stages, you must follow the data relevant to your weight and height!
Further, to restore the balance of the BJU, it is important to adhere to the diet. Remember that food is digested fastest between 8 and 11 am, and then between 4 and 6 pm. The rest of the time, digestion slows down significantly, so in the afternoon and in the evening, preference should be given to light, low-calorie recipes. It is good to rely on plant fiber and a small amount of protein shortly before bed. Carbohydrates should not be consumed in the evening, as this significantly slows down the metabolism and contributes to the formation of body fat.
To maintain the balance of proteins, fats and carbohydrates in the norm, crushing food will also help, that is, a gradual transition to frequent meals in small portions. This allows you to speed up the metabolism, improve their assimilation in the body and quickly removes processed products from it, the accumulation of which contributes to the imbalance of BJU. The main principle of its maintenance lies in the observance of the basic concepts of a healthy lifestyle.
Zinaida Rublevskaya
for women's magazine website
When using and reprinting the material, an active link to the women's online magazine is required
Balance BJU - the first postulate of effective weight loss
Weight loss issues are perhaps one of the most burning topics for most people today. In an effort to lose weight, everyone goes through all sorts of ways: diets, physical activity and exercise, medications, miracle tea, and so on. Moreover, everyone is trying to find the most effective, fastest and least expensive and difficult to implement method. Most often, the diet suffers: those who are losing weight, who do not have knowledge of what is useful and harmful to the body, deprive themselves of fats and / or carbohydrates. Diets of this kind can really give a quick effect - the hated kilograms go away, but over time they return safely back, moreover, they return too much - that is, the weight becomes more than it was before the diet. From this, two conclusions can be drawn:
- you need to lose weight correctly in order to maintain results for a long time (preferably forever)
- you can not deprive the body of the substances it needs, so as not to harm yourself
It is important to remember that proper nutrition is not only and not so much an opportunity to normalize your own weight, proper nutrition helps to maintain health for many years, helps to forget about diseases, ailments and lack of energy.
In other words, instead of diets, it is necessary to switch to a balanced diet (it is also called rational). A balanced diet helps to maintain the necessary balance in the body's receipt of all substances: proteins, carbohydrates and fats, that is, the balance of BJU - for weight loss and for health, this is perhaps the most important thing. The main sources of protein are considered to be meat, fish, dairy products and eggs. Carbohydrates come to us from vegetables, fruits, cereals, flour products. And fats come with oils, fatty meats and desserts. As a percentage, the volume of protein-fat-carbohydrates (BJU) in a balanced diet should be 30-10-60. Let's now take a closer look at each of these "categories."
Proteins are the builders of the body
Proteins are the main builders of the body, a source of nutrition for muscles. For those who are losing weight, it is protein diets that are most attractive, since they create a feeling of satiety for a long period, fill the body with energy, and with active weight loss, they do not allow to lose muscle mass. However, an excess of protein for a person is just as undesirable and even dangerous as a deficiency: excess protein in the body implants the liver. And an imbalance in the BJU is fraught with a weakening of immunity and a deterioration in the general condition of the body - proteins alone are not enough. That's why protein diets are unhealthy.
The diet of protein should be 30 percent, no more and no less. Moreover, two-thirds of them should come from food of animal origin, and one third - from plant food. Animal proteins contain amino acids that are vital for the human body to function normally.
The best source of animal protein is fish, all types of lean meat, low-fat cottage cheese. From plant proteins, legumes should be distinguished (primarily soy and soy products such as tofu, also beans). But it is better to exclude pork and other fatty meat from your diet right away.
Carbohydrates - so different and so necessary
Of the allotted 60% of carbohydrates per day, 2/3 of their total volume should come from foods with fiber: vegetables, first of all, fruits with medium and / or low GI. Any leafy salad, spinach, green vegetables and fruits are good.
The remaining 1/3 of the daily volume of carbohydrates should be accounted for by other foods that contain starch, but those whose glycemic index is low or medium. It is best to avoid foods with a high glycemic index and eliminate them completely from your diet. If this is difficult or completely impossible, then at least you should limit yourself to such foods, eat them to a minimum. The products of this one third include: all types of so-called. healthy bread (whole grain flour, bran, high fiber, and so on), healthy cereals like oats (rolled oats), buckwheat.
The glycemic index of foods can be seen in every recipe on the Khrumk website. A link to a table with a GI.
Fats - you can't refuse!
No matter how frightening the word "fat" is, it is absolutely impossible to completely abandon it in the diet. Fats are also actively involved in the construction of cells and in the production of hormones. Like carbohydrates, they are divided into two types: saturated and unsaturated. Saturated ones are harmful due to their property of increasing the level of bad cholesterol in the blood. It is better to consume them to a minimum. Unsaturated fats are almost completely absorbed by the body, the best sources of which are fish and vegetable oil. But palm oil is the main source of saturated fat in the modern world. Due to its low cost, it gets into almost all industrial products. Palm oil is more dangerous and harmful than butter, you need to keep this in mind.
In general, it is better to avoid all animal fats, except fish fats, since fish oil contains omega-3 PUFAs (polyunsaturated fatty acids), which are associated with many life processes of the human body. The main source of omega-3s is fatty fish. Fats in meat, especially pork, dairy fats are harmful to the body.
By the way, people who go in for sports and lead an active lifestyle adhere to the proportions of BJU in 30-20-50, since it is this formula that helps not to feel hunger for a long time during training three times a week, helps to build muscle faster. But this was considered only until recently: the American Dietetic Association conducted experiments, the results of which showed that muscle growth does not accelerate if you change the proportions of BJU in the diet from 30-10-60 to 30-20-50. Therefore, it was recommended to adhere to all "standard" proportions of BZHU in 30-10-60.
Three principles of healthy eating and optimal weight
What you need to do to stay healthy and normalize your weight:
1. Observe the balance of the BZHU at 30-10-60
2.
3.
To facilitate this goal - to eat balanced and not convey - it is good to use "accompanying" items in the form of beautiful diaries, kitchen scales, special applications for convenient calorie counting. Thinking over and drawing up a menu for the week ahead can also make life much easier. As well as going to a grocery supermarket with a pre-compiled list of products and a rigid installation not to look at the shelves with sweets and cakes))
As soon as all of the above becomes familiar, you will understand how simple everything really is.
Healthy life to all and pleasant weight loss!
In the matter of losing weight and a healthy lifestyle, it is impossible to ignore the topic of a balanced content of proteins, fats and carbohydrates in the body, that is, BJU. It depends on the balance between these indicators how quickly you can get rid of excess weight, build muscle mass and improve your health, in particular, normalize hormonal levels.
At its core, the balance of BJU is adherence to the principles of healthy eating, that is, you keep fit, making up the correct diet and adhering to it, and not limiting yourself in any products and, moreover, not depriving yourself of nutrition as such. Most likely to gain weight precisely because of the imbalance in this balance, and not because of the regular use of fatty foods, which may not go beyond the daily needs of your body.
The optimal consumption of proteins, fats and carbohydrates allows you to maintain normal all processes, keep weight at the required level, provide nutrition for muscles and the brain, and maintain a stable functioning of the reproductive system. It is especially important to maintain a balance for women's health, since significant deviations are immediately reflected in the hormonal background and the general well-being of a woman.
Maintaining the balance of BJU means consuming a sufficient amount of proteins, fats and carbohydrates throughout the day, that is, each meal should include foods that can meet all the needs of your body. This immediately highlights an important part of a balanced diet - it cannot be based on just one product. And for the same reason, mono diets are harmful and do not bring long-term results.
A healthy diet is characterized by the use of 50% carbohydrates, 30% fat and 20% protein from the daily calorie intake. This means that at a set rate of 1,700 calories per day to maintain weight, 850 should come from carbohydrates, 510 from fat and 340 from protein.
The high content of carbohydrates is due to the fact that it is their body that uses in the first place to replenish energy costs. Only after they are consumed are processed fats and proteins used. If you disturb the balance and eat more than 50% of carbohydrate food, then the unspent energy is converted into adipose tissue - this is how weight begins to gain. If at the same time you do not comply with the norm for proteins and fats, then muscle tissue begins to deplete, bones become more brittle. Similarly, other processes occurring between cells depend on the balance of BJU.
A number of reasons contribute to a malfunction in the balance of proteins, fats and carbohydrates, which in most cases depends on how closely you follow the principles of a healthy diet, how carefully you are about what you eat and what you pamper yourself with. In addition, a violation in the balance of the BJU can be caused by a deterioration in the activity of individual organs and systems.
1. Bad eating habits. It often happens that, in general, your diet can not be called bad - you eat a lot of healthy foods, eat relatively small portions, do not abuse heavy food before bed. So what's the problem? In this case, your culinary addictions can let you down. For example, excessive consumption of chocolate or mayonnaise, due to which the amount of carbohydrates and fats eaten, respectively, significantly exceeds the daily allowance. This is what contributes to the imbalance. Most likely, in this matter, overdo it with carbohydrates, which are very abundant in sugar, all sweets and bakery products, especially sweet ones, as well as in cereals, potatoes, legumes and many other products that saturate the diet of a modern person.
2. Improper nutrition. This implies not only neglect of healthy foods, but also a violation of the diet, too large portions, nighttime snacks, as well as a choice in favor of low-quality versions of well-known dishes.
3. Abuse of alcoholic beverages, which may be relevant for lovers of regular parties. Alcohol is not only a rich source of carbohydrates, but also alcohol, which impairs the functioning of the cardiovascular system, which leads to metabolic disorders and a slowdown in metabolism.
4. Deviations in the work of the endocrine system, in particular, we are talking about diseases of the thyroid and pancreas, which play an important role in maintaining the processes of digestion and assimilation of substances entering the blood.
5. The presence of other chronic and acute diseases.
6. Inconsistency of the nutritional value of the diet with the volume of regular physical activity, which can lead to a lack of protein or fat, which ensures the health of ligaments, bones and muscle tissue.
To maintain the balance of the BJU, first of all, you need to make sure that you do not have chronic diseases and abnormalities in the work of the endocrine system, otherwise you will not be able to advance in the task at hand, and in some cases, an attempt to restore balance may worsen the situation. If you are sure that you do not need to see a doctor, the second step is to think about nutritional adjustments. This can be done in three steps.
1. Reduction of consumed carbohydrates by 50%. The list of such products includes not only sweets, alcoholic and non-alcoholic drinks, but also all cereals, potatoes, pasta. That is, if you usually allowed yourself 300 grams of rice as a side dish, then at the first stage this portion should be reduced to 150 grams. The same should be done with other products.
2. Increase natural fiber by 50% with boiled or baked fruits and vegetables. On the plate, it should look like the side dish is half as much as the vegetable addition.
3. Protein should be 15 - 20% of the resulting portion. At the same time, it is best to use dietary varieties of poultry, rabbit, lean pork tenderloin and river fish as a source.
After these three stages are completed, it is necessary to calculate the daily requirement of BJU for your weight. To do this, you can use the Mifflin-San Geor formula. For example, for a woman with a height of 165 cm and a weight of 60 kg, the optimal daily intake of 50 grams of protein, 50 grams of fat and 220 grams of carbohydrates, with an average physical activity. Accordingly, with an increase in power and cardio loads, the indicators automatically increase. After the initial correction in three stages, you must follow the data relevant to your weight and height!
Further, to restore the balance of the BJU, it is important to adhere to the diet. Remember that food is digested fastest between 8 and 11 am, and then between 4 and 6 pm. The rest of the time, digestion slows down significantly, so in the afternoon and in the evening, preference should be given to light, low-calorie recipes. It is good to rely on plant fiber and a small amount of protein shortly before bed. Carbohydrates should not be consumed in the evening, as this significantly slows down the metabolism and contributes to the formation of body fat.
To maintain the balance of proteins, fats and carbohydrates in the norm, crushing food will also help, that is, a gradual transition to frequent meals in small portions. This allows you to speed up the metabolism, improve their assimilation in the body and quickly removes processed products from it, the accumulation of which contributes to the imbalance of BJU. The main principle of its maintenance lies in the observance of the basic concepts of a healthy lifestyle.
I.A. Nesterova Balance of proteins, fats and carbohydrates // Encyclopedia of the Nesterovs
A healthy lifestyle cannot be imagined without maintaining the balance of proteins, fats and carbohydrates, more commonly known as BJU. Weight management requires monitoring the levels of essential nutrients. You can not eat some proteins or some fats or carbohydrates - this is fraught with weight gain, deterioration of health.
Before considering in detail why you need to maintain a balance of protein, fat and carbohydrates, you should turn to the question of the nutritional value of what we eat. The quality of the food greatly influences the degree of nutritional balance.
What is nutritional value of the product... According to V.S. Kolodyaznoy:
Nutritional value of the product- reflection of the completeness of the useful properties of a food product, including the degree of meeting the physiological needs of a person in basic nutrients, energy and organoleptic properties. It is characterized by the chemical composition of the food product, taking into account its consumption in the generally accepted amount.
Nutritional value of the product
The nutritional value of the product includes energy value and biological value.
Let's take a closer look at what they are biological and energy value of products... Let's start with the energy value familiar to many, which is represented by kilocalories.
Energy value of the product- this is a reflection of the amount of energy that the body will receive from a particular product in the process of biological oxidation and used to ensure the physiological functions of the body.
Calorie content represents the amount of energy that the body receives when assimilating foods. So, for example, the oxidation of 1 gram of fat gives the body 9 kcal or 37.7 kilojoules (kJ). Oxidized, one gram of protein gives 4 kcal, and 1 gram of carbohydrates 3.75 kcal. However, this is an absolute figure. In reality, not all calories are absorbed by the body.
Percentage of digestibility of proteins, fats and carbohydrates
So when calculating the norms of proteins, fats and carbohydrates, it is necessary to use the digestibility coefficient.
Foods included in the diet should contain substances necessary for energy, metabolism and tissue building. At the same time, the daily norm, depending on the type of activity and age, is approximately consumption from 2000 to 3500 kcal / day.
While observing the daily calorie content, it is extremely important not to forget that proteins, fats and carbohydrates are strictly normalized. Exceeding the norm leads to malfunctions in the body.
Now a few words about biological value of products... It is equally important. A feature of the biological value is the aggregate value of proteins, fats and carbohydrates.
Biological value of food- characterized by the biological value of proteins, fats, carbohydrates, vitamins and minerals.
Protein biological value characterized by a variety of amino acids. 22 amino acids are involved in the work of the human body, of which eight are essential, since they are not synthesized in the body.
If speak about biological value of fats, then it is determined by polyunsaturated fatty acids (PUFAs), which are included in their composition, which are called vitamins called F. PUFAs are not formed in the body. It is vital to obtain them from food.
Essential amino acids for the body in fats
They must come from outside with food. In addition, the amino acids histidine and cystine are indispensable for the body of infants.
Balance of proteins, fats and carbohydrates or abbreviated BJU is an important indicator not only in sports nutrition, but also in healthy nutrition in general. It is extremely important for the human body which nutrients provide energy. For the body to work without interruptions, a certain balance of proteins, fats and carbohydrates is needed. In this case, BJU is calculated individually, depending on age, weight, gender and degree of physical activity. However, there are also average indicators.
Proteins should make up, on average, 12%, fats 30-35% of the total calorie intake, the rest - carbohydrates.
Balance of proteins, fats and carbohydrates based on the fact that you can not give up any element. The fact is that a refusal, even not for a long time, for a period of more than 5-6 days, can lead to serious changes in the body, while not for the better. For this reason, diets based on the exclusion of one of the BJU elements are not recommended for more than 5-6 days.
According to WHO standards, the optimal ratio of proteins, fats and carbohydrates in the diet of a healthy person is 1.2: 1.2: 4.
In the diet of a healthy person who monitors the level of BJU, dietary fibers, such as pectin substances and fiber, must be included. The recommended intake of these substances is 20-25 g / day, including 15-20 g. fiber and 8-10 gr. pectin substances.
Diets should not be overused, as most diets are not focused on compliance with the balance of the BZHU, but are aimed at obtaining ultra-fast results.
To maintain a balance of proteins, fats and carbohydrates, fats should not be excluded from the diet. Fats should be eaten both of plant and animal origin, as they contain various elements necessary for the body. Refined fats should be excluded from food, as they create a false appearance of nutritional balance, due to their uselessness and high calorie content.
In order to properly organize your diet, you need to know the composition of foods. Knowing the protein, carbohydrate and fat content allows you to simulate energy surges and adjust overall well-being. The correct diet is very important for health, so you need to use special calorie tables. One of them is shown below.
|
100 g product contains |
|||||
|---|---|---|---|---|---|
|
Carbohydrates, g |
Energy value, kilocalories |
||||
|
Vegetables |
|||||
|
Eggplant |
|||||
|
Green peas |
|||||
|
White cabbage |
|||||
|
Red cabbage |
|||||
|
Cauliflower |
|||||
|
Potato |
|||||
|
Green onion (feather) |
|||||
|
Leek |
|||||
|
Onion |
|||||
|
Red carrot |
|||||
|
Ground cucumbers |
|||||
|
Greenhouse cucumbers |
|||||
|
Sweet green pepper |
|||||
|
Sweet red pepper |
|||||
|
Parsley (greens) |
|||||
|
Parsley (root) |
|||||
|
Rhubarb (petiolate) |
|||||
|
Tomatoes (ground) |
|||||
|
Tomatoes (greenhouse) |
|||||
|
Green beans (pod) |
|||||
|
Nuts, seeds |
|||||
|
Walnut |
|||||
|
Sunflower seed |
|||||
|
Fruits, citrus fruits and berries |
|||||
|
Apricots |
|||||
|
Rowan garden |
|||||
|
Rowan chokeberry |
|||||
|
Garden plum |
|||||
|
Mulberry |
|||||
|
Orange |
|||||
|
Grapefruit |
|||||
|
Mandarin |
|||||
|
Cowberry |
|||||
|
Grape |
|||||
|
Blueberry |
|||||
|
Strawberry |
|||||
|
Gooseberry |
|||||
|
Sea buckthorn |
|||||
|
White currant |
|||||
|
Red currants |
|||||
|
Black currant |
|||||
|
Rosehip fresh |
|||||
|
Dried rosehip |
|||||
|
Melons and gourds |
|||||
|
Mushrooms |
|||||
|
White fresh |
|||||
|
White dried |
|||||
|
Fresh boletus |
|||||
|
Boletus fresh |
|||||
|
Raw materials fresh |
|||||
|
Pickled, salted, dried vegetables and fruits |
|||||
|
Sauerkraut |
|||||
|
Pickles |
|||||
|
Pickled tomatoes |
|||||
|
Dried vegetables |
|||||
|
Potato |
|||||
|
Onion |
|||||
|
Dried fruits |
|||||
|
Raisins with pits |
|||||
|
Raisins raisins |
|||||
|
Prunes |
|||||
|
Bakery products |
|||||
|
Rye bread |
|||||
|
Wheat bread from 1st grade flour |
|||||
|
Butter baked goods |
|||||
|
Wheat crackers |
|||||
|
Creamy crackers |
|||||
|
Wheat flour of the highest grade |
|||||
|
Wheat flour. I grade |
|||||
|
Wheat flour. II grade |
|||||
|
Rye flour |
|||||
|
Groats |
|||||
|
Buckwheat unground |
|||||
|
Buckwheat made |
|||||
|
Pearl barley |
|||||
|
Pshenich. "Poltava" |
|||||
|
Hercules |
|||||
|
Corn |
|||||
|
Legumes |
|||||
|
Shelled peas |
|||||
|
Whole peas |
|||||
|
Lentils |
|||||
|
Dairy |
|||||
|
Cheese made from cow's milk |
|||||
|
Natural yogurt 1.5% fat |
|||||
|
Low-fat kefir |
|||||
|
Fat kefir |
|||||
|
Acidophilic milk |
|||||
|
Whole milk powder |
|||||
|
Condensed milk |
|||||
|
Condensed milk with sugar |
|||||
|
Yogurt |
|||||
|
Cream 10% |
|||||
|
Cream 20% |
|||||
|
Sour cream 10% |
|||||
|
Sour cream 20% |
|||||
|
Special curd cheeses and mass |
|||||
|
Russian cheese |
|||||
|
Dutch cheese |
|||||
|
Swiss cheese |
|||||
|
Poshekhonsky cheese |
|||||
|
Processed cheese |
|||||
|
Fat cottage cheese |
|||||
|
Bold cottage cheese |
|||||
|
Low-fat cottage cheese |
|||||
|
Meat products |
|||||
|
Mutton |
|||||
|
Beef |
|||||
|
Lean pork |
|||||
|
Fatty pork |
|||||
|
Veal |
|||||
|
Lamb offal |
|||||
|
Beef offal |
|||||
|
Pork offal |
|||||
|
Poultry |
|||||
|
Sausages |
|||||
|
Boiled sausages |
|||||
|
Diabetic |
|||||
|
Dietary |
|||||
|
Doctoral |
|||||
|
Amateur |
|||||
|
Dairy |
|||||
|
Separate |
|||||
|
Sausages |
|||||
|
Sausages |
|||||
|
Dairy |
|||||
|
Cooked smoked sausages |
|||||
|
Amateur |
|||||
|
Cervelat |
|||||
|
Semi-smoked sausages |
|||||
|
Krakow |
|||||
|
Poltava |
|||||
|
Ukrainian |
|||||
|
Raw smoked sausages |
|||||
|
Amateur |
|||||
|
Moscow |
|||||
|
Pork ready to eat |
|||||
|
Raw smoked brisket |
|||||
|
Raw smoked loin |
|||||
|
Canned meat |
|||||
|
Beef stew |
|||||
|
Tourist breakfast (beef) |
|||||
|
Tourist breakfast (pork) |
|||||
|
Sausage mince |
|||||
|
Pork stew |
|||||
|
Egg and egg products |
|||||
|
Chicken egg |
|||||
|
Egg powder |
|||||
|
Protein powder |
|||||
|
Dry yolk |
|||||
|
Quail egg |
|||||
|
Fish, frozen and fresh |
|||||
|
Macrurus |
|||||
|
Nototenia marble |
|||||
|
Perch |
|||||
|
River perch |
|||||
|
Saber fish |
|||||
|
Caspian fish |
|||||
|
Large saury |
|||||
|
Saury small |
|||||
|
Mackerel |
|||||
|
Horse mackerel |
|||||
|
Sterlet |
|||||
|
Coal fish |
|||||
|
Sea eel |
|||||
|
Seafood |
|||||
|
Shrimp |
|||||
|
Seaweed |
|||||
|
Paste "Ocean" |
|||||
|
Caviar |
|||||
|
Chum salmon |
|||||
|
Left breakout |
|||||
|
Pollock breakdown |
|||||
|
Granular sturgeon |
|||||
|
Sturgeon breakout |
|||||
|
Hot smoked fish |
|||||
|
Medium bream |
|||||
|
Baltic herring (smoked fish) |
|||||
|
Headless gutted cod |
|||||
|
Gutted eel |
|||||
|
Canned fish in oil |
|||||
|
Atlantic sardines. (slices) |
|||||
|
Mackerel |
|||||
|
Smoked cod |
|||||
|
Canned fish in tomato |
|||||
|
Horse mackerel |
|||||
|
Canned fish, natural |
|||||
|
Far eastern shrimp |
|||||
|
Cod liver |
|||||
|
Fats |
|||||
|
Lamb fat or beef fat |
|||||
|
Pork fat (without skin) |
|||||
|
Milk margarine |
|||||
|
Margarine sandwich |
|||||
|
Vegetable oil |
|||||
|
Butter |
|||||
|
Ghee butter |
|||||
|
Sweets |
|||||
|
Dragee fruit |
|||||
|
Marmalade |
|||||
|
Caramel (average) |
|||||
|
Chocolate glazed sweets |
|||||
|
Takhinny halva |
|||||
|
Sunflower halvah |
|||||
|
Dark chocolate |
|||||
|
Milk chocolate |
|||||
|
Flour confectionery |
|||||
|
Waffles with fruit fillings |
|||||
|
Waffles with fat-containing fillings |
|||||
|
Puff pastry with cream |
|||||
|
Puff pastry with apple |
|||||
|
Sponge cake with fruit filling |
|||||
|
Sponge cake with fruit filling |
|||||
|
Almond cake |
|||||
|
Juices |
|||||
|
Apricot |
|||||
|
Orange |
|||||
|
Grape |
|||||
|
Cherry |
|||||
|
Tangerine |
|||||
|
Apple |
|||||
|
Beetroot |
|||||
|
Tomato |
|||||
|
The drinks |
|||||
|
Red table wine |
|||||
Literature
In their quest to lose weight, many girls try different nutrition systems, trying to find a way to lose weight quickly and effectively. We stick to a low-carb diet, eat a protein diet, and constantly try to minimize the intake of fat.
As a rule, all these diets give only temporary results, and at the end of the period of strict nutrition, the weight returns. This is at best - at worst, the weight becomes even more than it was before the start of the diet.
Pay attention!
In order to lose weight evenly, and then maintain the parameters of the topic in the norm, and at the same time remain healthy, you need to monitor the balance of all the necessary substances.
It is this approach to nutrition that is called balanced or rational. And there is logic here, because by depriving your body of any substances, you create a deficiency of them, which leads to various problems not only with the figure, but also with vital systems. The intake of all of these substances into the body is important for the normal functioning of metabolism.
What percentage of proteins, fats and carbohydrates should come with calories in our body?
Protein during weight loss is good because it gives a long-lasting feeling of satiety, a boost of energy, and also allows you not to lose muscle mass during active weight loss. The average protein intake should be approximately 60 grams per day.
Two-thirds of the daily protein intake should come from animal food, the rest should be vegetable proteins. It is animal food that provides the body with amino acids, which are of great importance for the normal functioning of the body.
Complete protein is found in beans, low-fat fish, cottage cheese. Avoid meat dishes that are higher in fat than protein, such as chicken legs or fatty pork.
As bad as fats are on your figure, they perform important functions in the body, including producing hormones and building cells. Nutritionists divide these substances into saturated and unsaturated ones. The first group is more harmful to health, as it leads to higher cholesterol levels, so you need to eat less saturated fat.
A bright source of unhealthy fats is the popular palm oil, which is added to many industrial products. It is poorly absorbed and much more harmful than regular butter. Saturated fat is best obtained from animal foods. Sources of "healthy" fat are fatty fish and vegetable oil.
Despite such a large, at first glance, figure, fiber, vitamins and minerals are added to this percentage, which usually enter the body from the same sources. Most of these nutrients are found in vegetables and fruits.
Therefore, you see, it will be nice if most of the diet consists of fresh vegetables. The level of these substances must be monitored especially strictly, as the excess of carbohydrates turns into fats and is deposited at the waist and in other problem areas.
We are talking primarily about sweet and starchy vegetables and fruits, which should be consumed to a minimum.
Among the carbohydrates are the so-called complex and light carbohydrates. The substances of the first group are more useful (vegetables, brown rice, cereals, fruits, whole grain flour dishes), since they are slowly absorbed and do not lead to sharp jumps in blood glucose levels. Light carbohydrates (starch, sugar) turn into fats faster.
Naturally, all of the above figures are average. For example, many people who are actively involved in sports strictly adhere to the rule of 30%, 20%, 50% - proteins, fats and carbohydrates, respectively.
This ratio of substances gives good results with training of medium intensity (about three times a week). It is this formula that is considered optimal in order not to feel hunger for a long time and at the same time not to overeat. Also, the ratio of BJU can be different for women and men.
When calculating, several factors are taken into account, for example, gender, weight, age, activity coefficient (taking into account lifestyle, training intensity or lack thereof).
All these parameters are needed in order to calculate the number of calories that your body needs per day in order for it to remain healthy, and the weight gradually returns to normal.
For the lower calorie threshold (1200 calories), this figure will be:
Please note that these indicators are minimal and are given as an example of how to calculate the balance of BJU in the daily diet. Such caloric content of the diet can be equated with a rigid express diet, which is not recommended by nutritionists, since a serious disruption in metabolism can occur, which will then be difficult to recover.
Of course, in order to have a balanced diet every day, you will have to count not only the calories eaten, but also carefully weigh the food. Having got used to eating according to this system, you will understand that there is nothing complicated in this.
Seriously committed to healthy weight loss, the girls make up a menu for the whole week, including first and second courses, desserts and snacks, the amount of proteins, fats and carbohydrates in which is strictly calculated. By visiting a supermarket or market once a week with such a list, you can save yourself from the daily hassle, and at the same time, the risk of overeating or getting out of count.
To facilitate this task, and especially for beginners, you can advise to acquire kitchen scales, beautiful diaries and even download special computer programs or applications for smartphones. These tools make nutritional balancing real and easy.
Source: http: //xn----htbbacbpccnglsso1ag.xn--p1ai/index.php? Id = 1226
What better testimony to the health of all organs, no matter how beauty and great well-being? And they largely depend on the content of our daily diet. After all, it is not for nothing that one aphorism says that "a person is what he eats."
Basic knowledge about the composition of food 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.
Therefore, in order to correctly observe the proportions of consumption of "building material", one must understand the role of the main elements.
Protein
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 block of the body. It is from him that new cells are created, it is he who ensures the integrity of cell membranes.
There are two types of protein: 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, dairy products. The second type of protein is found in plant foods. It is based on the so-called nonessential amino acids.
The richest in defective protein are nuts, legumes, and cereals. The total share of protein in the diet, according to experts, should be 14-16%, and the daily dose should be formed at the rate of 1 gram of protein per 1 kg of body weight. Moreover, complete and defective protein is recommended to be consumed in equal proportions.
Fats
Useful advice!
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 spent energy.
All fats are divided into two types, each of which is necessary for the human body in its own way: of vegetable origin; animal origin.In the composition of vegetable fats, there are 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 necessarily receive with such food as unrefined vegetable oils (especially olive and corn oils), nuts, whole grain cereals. Animal fats are hidden in meat, fish, milk, eggs.
Interesting: Exercises to lose weight face
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. Disruption of this hormonal balance leads to a high risk of suicide and the development of all kinds of depression.
The daily share of fat in the diet of any person should be 30%. At the same time, it is important to combine fats with plant foods rich in fiber, and observe the recommended ratio of animal to vegetable fats in the menu: 70% to 30%.
Carbohydrates
Carbohydrates are the main energy supplier 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% of the carbohydrate product is honey.
For many years (thanks to the development of industry), people have obtained refined carbohydrates from ordinary products: sugar and starch. It should be noted 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 make a fruit salad with yogurt. 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. Best of all, if it makes up 60% of the daily menu. In this case, it is recommended to give preference to natural carbohydrates.
Remember that the ability of carbohydrates to be converted into fat is a direct threat to overweight.
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.
You can cook any dishes from them, for example, a white cabbage salad will be delicious.
Source: http://dieta-prosto.ru/b162/Pravilqnyj_balans_belkov_zhirov_i_uglevodov_v_racionalqnom_pitanii
Speaking of losing weight, the topic of calorie content or energy value is almost always touched upon.
The network offers a wide selection of daily calorie counters, as well as special tables of calorie content of products with ready-made parameters.
However, it is worth figuring out what the calorie content really is, and how this figure relates to another equally important indicator - BZHU.
Terminology
Energy value - calorie content- represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, food is “burned” in the body, producing heat. This value is measured in kilocalories, which are commonly called "food calories", without the prefix "kilo".
Unlike energy value, there is also nutritional value of products. This category includes the carbohydrate, fat and protein content per 100 grams of ready-to-eat food.
Lack and excess of calories carry almost the same harm to the body. But the daily rate is calculated strictly individually.
Pay attention!
It depends on the following factors: gender, age, health status, physical activity, lifestyle, and so on.
An excursion into history
The initial data for the study of calories date from 1891-1897. At this time, the American chemist E. Wilber and the physicist E. Rose studied the relationship between the heat transfer of a person and the caloric content of the nutrient components assimilated by him. Later, their follower and student F.
Benedict achieved more accurate data, which made it possible to compare the law of conservation of energy to the human body. However, all these studies were only applied work. And only at the beginning of the 20th century, the chemist Russell Chittenden, taking Wilber's teachings as a basis, introduced the calculation of the calorie content of products into the general distribution.
In 1917, physician Lulu Peters publishes her book entitled Calorie Clues: All About Diet and Health. This is the first piece in dietetics to promote calorie counting in order to lose weight and keep yourself in top shape.
The main idea of the book is as follows: "In order to keep your weight under control, you need to monitor the number of calories consumed."
To do this, the doctor taught to change the course of thinking and think not about eating slices of black bread, but using exactly 100 calories of bread. Lulu Perez's ideas were supported in the United States and began to actively become popular among the population. However, "American fun" soon wanes.
The revival of the question of the energy value of products begins in the 50s during the fashion for thinness and petite models. Women's magazines are beginning to remember a simple but effective way to lose weight, using which even the most average housewife can have model parameters.
In the 60s, the main star of the catwalk was the "reed" Twiggy, whose forms will be the standards for another couple of decades. In all this hectic struggle with extra pounds and weight control, calorie counting is considered a prerequisite for a healthy diet.
Types of calorie foods
Proteins, fats and carbohydrates
To maintain an energy balance and make a correct diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BJU - proteins, fats and carbohydrates.
Protein
Proteins are considered high-grade, including eight essential amino acids: valine, leucine, isoleucine, threonine, methionine, lysine, tryptophan, phenylalanine - first of all, these are all dairy products, as well as meat, fish, eggs.
The second group is proteins of plant origin; however, potatoes, legumes, rye bread, and wheat bran partially contain complete protein.
Protein deficiency can lead to stunted growth in children and mental retardation.
In adults, the lack of this substance is manifested in a decrease in the body's resistance to infections, a decrease in immunity, and also a violation of blood flow. But excess is no less harmful.
Excessive consumption of protein foods leads to obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints.
FatsFeeling satiated with food is a sign of the presence of fat in the body. Most of the incoming lipids are consumed as energy material. Only together with fats are vitamins A, D, E, F fully absorbed and absorbed.
As for the calorie content, this indicator is the highest in lipids compared to proteins and carbohydrates.
Fats are divided into two groups: vegetable (oils) and animals (butter, beef and pork fat).
The optimal combination of these lipids in the body is 30:70.
With a lack of this substance in the body, there is a disruption in the activity of the central nervous system and a decrease in immunity. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.
Carbohydrates
The main source of energy in the body is carbohydrates supplied to it. They fall into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is made up of starch, glycogen, pectin and fiber.
Useful advice!
A lack of carbohydrates can lead to disruptions in the functioning of the central nervous system and muscles, weakening of physical and mental activity, as well as general exhaustion of the body and a decrease in life expectancy.
As for the excess, excessive consumption of carbohydrate foods is fraught with diabetes, atherosclerosis and obesity, as well as disturbances in the digestive system.
The ratio of BJU and calories
In order to determine the importance of the combination of calorie content and the calculation of the BJU of the food consumed, it is necessary to figure out what exactly this ratio is. ________________________________________________________________________________
As an example, we take the usual sugar.
Its calorie content is 400 kcal per 100 grams. Suppose that in order to maintain the energy balance of a particular person, it is necessary to consume 1800 kcal per day. It turns out that in order to replenish energy reserves, you just need to eat about 450 grams of sugar during the day.
However, such food is at least comical and incredibly harmful.
Thus, when compiling a diet, the proportions of BJU should be taken into account in order to allow the body to function normally and not need any important substances. Scientists have established the following ratio of useful components:
Proteins - from 10 to 35% Fats - from 20 to 35%
Carbohydrates - 45 to 65%
At the same time, for people who want to get rid of excess weight, the above parameters look somewhat different: proteins - 30%, fats - 20%, carbohydrates - 50%. Nutritionists also recommend a mandatory daily protein intake for men - at least 75g, and for women - at least 60g. More individually, this indicator is calculated as follows: from 0.75 to 1 g per 1 kg of weight.
If during weight loss the mandatory consumption rate is not taken into account, then the body will begin to "eat" itself on its own, thereby reducing weight due to the disappearance of muscle mass - but the percentage of lipids can rapidly increase. That is why it is important to formulate for yourself a balanced diet that will allow you to lose weight without harm to your health and with maximum results.
Few numbers
These simple formulas will help you correctly and individually calculate the necessary calories, protein, fat and carbohydrates in order to lose weight.
Interesting: How to use oat bran for weight loss
1. Calculate the metabolic rate
Female metabolic rate = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years) Male metabolic rate = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years) The resulting indicator should be multiplied by the activity coefficient: Low (predominantly sedentary lifestyle) - 1.2 Small (light sports 1-3 times a week) - 1.38 Medium (moderate exercise 1-5 times a week) - 1.55 High (intense training 5-7 times a week) - 1.73 All this can be done much easier using our calculators. From the resulting figure, you should subtract about 20% in order to get the daily rate at which the body will begin to lose excess weight. This figure has a specific range: +100 and –250. That is, if the indicator is 1500 kcal, then weight loss will occur during consumption from 1250 (lower limit) to 1600 kcal per day (upper limit).
2. We calculate the BZHU
Pay attention!
It should be noted that 1 gram of protein and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal. Therefore, proteins should make up from 30 to 35% of calories per day, fats, in turn, from 15 to 20%, and carbohydrates, from 45 to 50% of calories per day.
Based on these figures, the following calculations are made:
Protein(if the lower limit is 1250) = (1250 x 0.3) / 4 Proteins (if the upper limit is 1600) = (1600 x 0.35) / 4
Result: from 93 to 140g per day
Fats(if the lower limit is 1250) = (1250 x 0.15) / 9
Fat (if the upper limit is 1600) = (1600 x 0.2) / 9
Result: from 21 to 35g per day
Carbohydrates(if the lower limit is 1250) = (1250 x 0.45) / 4
Carbohydrates (if the upper limit is 1600) = (1600 x 0.5) / 4
Result: from 140 to 200g per day
Thus, by the example of theory and practical calculations, the fact is proved that the calorie content and indicators of the BJU are closely interrelated with each other.
It is important to take into account all these data when drawing up the correct balanced diet, not only for losing weight, but also for keeping the body in excellent shape.
source
Marina Karpova guru
Marina Karpova guru
