Functions of proteins, fats, carbohydrates and vitamins in the human body. Functions of proteins, fats, carbohydrates and vitamins in the human body Biological role of proteins, fats and carbohydrates

In this article we will talk with you about the importance of proteins, fats and carbohydrates for the human body. Almost all life processes in our body are dependent on what we eat. Rational nutrition is essential - and this implies not only the timely use of deliciously prepared food, but also the inclusion in the daily diet of the optimal ratio of such important substances for the proper functioning of substances as proteins, fats, carbohydrates and vitamins.

The human body consists of 19.6% of proteins, 14.7% of fats, 1% of carbohydrates, 60% of water. There are also organic compounds that are not included in the structure of tissues, however, without their participation, many vital functions in the human body would not be performed, and these substances are vitamins. It is from the harmonious combination of all these substances that the maintenance of human life depends.

Squirrels

Proteins, being a high molecular weight organic compound, are considered one of the best building materials for cells. In the human body, in addition to the production of living matter, they also support and perform a number of other functions: support (proteins are part of cartilage and bone tissue), transport (carry out the transfer of oxygen and nutrients to cells and organs), enzymatic (they are many times accelerate chemical reactions), protective functions (when toxins enter the human body, proteins combine with them, and then, already as compounds, are excreted from the body). Another function of these substances is no less important: the transfer of hereditary properties (they are involved in reading information from DNA). Finally, when there is a lack of energy in the body, proteins begin to break down, which serves as a source of the same missing energy. Lack of proteins in the body can lead to a decrease in memory, weakening of the functions of the gonads, thyroid glands, adrenal glands, disorders in hematopoiesis. And although their overabundance also leads to serious illnesses- urolithiasis, joint diseases, - without protein food, many life processes in the human body would be simply impossible.

Proteins enter the body with food - they are digested to an amino acid, which then enters the bloodstream. Proteins are of animal and vegetable origin. Animal proteins, as a rule, contain all the necessary amino acids and in the proportions the body needs, therefore they are usually called "perfect" or "complete". Nevertheless, a plant-based diet can also be combined so that it contains all the amino acids necessary for the full provision of the body. Protein is contained in such food products as: cheese, eggs, meat, fish, milk, cereals (especially buckwheat), bread, legumes; to a lesser extent - mushrooms, berries, vegetables, fruits. The daily intake is about one and a half grams of protein per kilogram of body weight.

Fats

The main purpose of these organic substances is to provide the body with energy. And although it is traditionally believed that fats are quite harmful (their excess in the body reduces the absorption of proteins, leads to the formation of toxic substances, and sometimes is deposited in the form of fat reserves), do not forget about them. useful properties... For example, in addition to the fact that they are the most valuable energy material, their lack also leads to a decrease in the digestibility of food, and fat-soluble substances, the source of which are precisely fats, play an important role in many life processes, which is why their lack in food can lead to metabolic disorders ...

Fatty acids are of two types - saturated and unsaturated. Saturated fats are found in solid fats (which are in a solid state at room temperature: beef and lamb fats, palm and coconut oil). Their biological properties are low, since they have negative influence on fat metabolism and liver function, can contribute to the fact that the level of cholesterol in the blood rises, which is why atherosclerosis develops.
Unsaturated acids are vital substances - they take part in cholesterol and fat metabolism, reduce permeability and increase plasticity blood vessels... The recommended daily allowance for an adult is 90-110 grams. fat, preferably 1/3 vegetable fats. Sources: vegetable, olive, rapeseed, soybean oil, pine and walnut oil, sea fish. Fats contained in butter, lard, beef fat, etc. are considered harmful.

Carbohydrates

Carbohydrates are also a source of energy, covering 58% of the total body needs for it. They also perform in the human body such functions as storing (being deposited "in reserve") and plastic (participating in the construction of DNA, RNA and ATP molecules). When supplied in sufficient quantities, carbohydrates are mainly deposited in the muscles and liver in the form of glycogen - animal starch, which is further broken down into glucose and enters the tissues, used for the needs of the body. However, with an excess of them in food, carbohydrates are converted into fat. Carbohydrates include glucose, sucrose, fructose, cellulose, starch, as well as fiber, which the body uses little, but is necessary for proper digestion. The average consumption rate is 500 grams, with mental or physical activity- 700 gr. Cereals, potatoes, bread, pasta, vegetables, fruits, and milk are rich in carbohydrates.

Vitamins

Substances that are no less necessary for the human body than proteins, fats and carbohydrates. They contribute to many of the processes occurring in it: they promote the synthesis of hormones, take part in the assimilation of food, the restoration of cells, growth, help the body to resist diseases, and increase efficiency. Only a total of several hundred milligrams of various vitamins is enough to support biological activity - moreover, each of the vitamins requires its own norm. Most of them are not synthesized in the human body, which is why their intake with food is so important.

Summarize. Every process that takes place in our body, every activity carried out by a person, inevitably leads to the fact that energy is expended. Adequate nutrition is designed to fully recover these costs. The completeness of the diet is determined primarily by the sufficient amount of proteins, fats, carbohydrates and vitamins contained in it.

The role of proteins, fats, carbohydrates, vitamins and minerals in the human body

Our body is a living organism. For it to move, live, function, for the brain to work, emotions to happen, you need food. We get oxygen from the surrounding atmosphere, and other substances necessary for chemical reactions of vital activity - from food.

Nutrients provide structural and metabolic processes in cells, and thanks to this we live. Each of them has its own function and its own role.

What the body needs carbohydrates for: their main functions

Carbohydrates are organic compounds. They are among the most abundant on our planet and belong to the group of essential nutrients. Without them, the exchange of proteins and fats is impossible.... They are part of the hormones and secretions of the salivary glands.

The main functions of carbohydrates in the body are:

1. Energy function... Carbohydrates provide energy for everything that happens in the body. Thanks to them, the heart muscle contracts, the muscles move, brain activity occurs, impulses scatter along the nerves and the lungs take in air. We get 60% of all energy from carbohydrates.
2. Building function... Carbohydrate elements play an important role in the structure of RNA and DNA. They can be found in cell membranes.
3. Protective function... Together with other organic compounds, they carry out the immune defense of the body against viruses, bacteria and fungi. Without them, the functioning of the mucous membrane, the main protective barrier of the body, is impossible.

What are complex and simple carbohydrates

The concept of complex and simple carbohydrates is necessary in order to understand why some carbohydrates bring us exceptional benefits and are safe, others should be eaten carefully and in small quantities, and it is better to refuse the third.

In their own way chemical composition carbohydrates are divided into three main substructures: monosaccharides, disaccharides and polysaccharides.

The first two groups are absorbed quickly and provide a large amount of energy, but they are a great burden for the pancreas. Insulin is released into the blood as soon as sugar enters the bloodstream. Too many simple carbohydrates - the pancreas is depleted. Polysaccharides take much longer to break down, but blood sugar levels are maintained for a long time and at the same level.

Carbohydrates are also divided into digestible and indigestible... The latter are needed by the body to provide some important processes. So, fiber enhances intestinal motility, removes bile, and creates a nutrient base for the development of beneficial bacteria. Pectin and cellulose swell in the intestines and absorb the toxins and waste trapped there. Indigestible carbohydrates give little energy.

Simple carbohydrates - it glucose, fructose, maltose, lactose, sucrose ... They are found in vegetables, fruits, honey. Their main supplier to our body is simple ordinary beet sugar, which is found in flour products, sweets, and drinks. Simple carbohydrates are quickly absorbed and provide energy, but they can be easily overdone. What does not go into action, the liver converts into fat, which is deposited everywhere.

Complex carbohydrates - it starch, glycogen, fiber, pectin, cellulose and others. We get them from vegetables, fruits, cereals, bread, durum pasta, cereals. Some of them are absorbed by the body, some are not. Those that are digested are processed slowly. Enzymes break them down to simple carbohydrates, and only then the sugar enters the bloodstream. Starch is the carbohydrate that we consume the most (60-70%). We get glycogen from animal products: liver and meat.

What is the glycemic index

The concept of the glycemic index was introduced in connection with the increase in the number of diseases diabetes mellitus... It shows the level of the absorption rate of carbohydrates. High GI foods ( glycemic index) are potentially dangerous to the pancreas. They instantly raise blood sugar levels and the pancreas is forced to eject large amounts of insulin.

Foods with a low GI are considered safer in terms of health (hypertension, diabetes). For example, white bread has a GI of 85, and broccoli has a 10. Naturally, broccoli will be preferable for a healthy diet.

But you shouldn't give up eating foods with a high glycemic index. Highly digestible saccharides are also required by the body. The ratio between simple and complex should be one to three, four.

Why does the body need fats: why an excess or deficiency is harmful

For many, the word fat is almost a dirty word. We try to look thin, eat lean, and don't even look towards butter, sour cream, lard, cream. Thus, we are exposed to serious stress.

After all, fats perform very important functions in our body. Without them, we would be emaciated, weak, blue (because we fought against everyone), eternally sick creatures.

What do fats (lipids) do in our body:

• Saturate and nourish. Fat contains more calories than proteins and carbohydrates. Therefore, when we urgently need to replenish our strength, a sandwich with lard or butter will be the best solution.
• They are a source of energy.
• Participate in metabolism. Helps assimilate fat-soluble vitamins.
• Participate in the transmission of nerve impulses, as they are part of the membranes.
• The human brain is 60% fat.
• Thermoregulation.
• Energy and nutritional storage.
• Protective function. The soft, lumpy structure of fat is a natural shock absorber and protects all tissues and organs from bumps or bruises.
• Protective function No. 2 - absorbent for toxins and slags.
• Takes part in the production of some hormones important for the body.

The widespread desire for excessive slimness has led to the fact that people unreasonably limit fats in their diets. Subcutaneous fat is essential for the normal functioning of the body.

The norm is 4-5 liters for each... Less - problems with health and metabolism will begin. No fat - the skin ages quickly. Enough fat - the skin is firm, elastic and youthful.

Women accumulate fat on the thighs and lower abdomen. This is how nature protects the child in the womb. Fats are especially important for teenagers and children. They are responsible for full growth and maturation. If a girl does not consume enough fatty foods during puberty, the ovaries, uterus, and breasts will remain in an underdeveloped state.

Healthy and "heavy" fats

A person consumes fats of vegetable and animal origin. Animal fats contain saturated fatty acids. They are solid (lard, lard, fat tail fat), and when heated they become liquid. We get them with fatty meat, bacon, fat tail fat, sausages and so on.

Such fats in the body are oxidized and provide fast energy, and the excess is converted into cholesterol and subcutaneous fat.

Unsaturated fatty acids are liquid. We get them from vegetable fats, fish oil and dairy products. Our bodies need omega 3 and omega 6 the most. These unsaturated fatty acids protect against cholesterol, obesity and help the heart. Omega cells are snapped up instantly, and it does not give excess fat deposits.

Fat intake rates

So is it worth giving up "heavy" animal fat in favor of unsaturated fats? In no case. Our body needs both, but in different proportions: animals - 30%, vegetable - 70%. The total amount of fat per day should not be less than 100 g.

What does the body need proteins for: what role do they play?

The Greeks called proteins proteins for a reason. Proto is the first, the main one. None vital important process is impossible without the participation of proteins. They are composed of muscles, skin, organs. They participate in metabolism, carrying nutrients through the blood to the tissues. Without them, humoral activity is impossible. Cell walls are also protein. Organic construction material- this is how scientists define protein.

The building blocks of the proteins themselves are amino acids. They are like a chain with links connected together. These are the chains that make up proteins. They contain nitrogen, carbon, phosphorus, oxygen, hydrogen. There may be iodine, manganese, etc.

There are many amino acids, but the most important for us is 22... Thirteen of them are synthesized on their own, 8 can only be obtained from food. They are called irreplaceable. Some, for example, tyrosine can be produced, but only from essential amino acids obtained from food.

Proteins are never completely digested. In the gastrointestinal tract, they are broken down, and then the body itself synthesizes the necessary from the obtained amino acids. But most of it is taken out. Poor quality food provides little protein. It fills the stomach, but provides a minimum of nutrients.

Protein also happens animal and vegetable origin... In this case, 2: 1 animal proteins are preferred. The body copes better with the assimilation of proteins in the morning.

It will not be possible to stock up on proteins for the future. The excess will be withdrawn today or become a fat reserve, and tomorrow a new portion of protein is needed. Therefore, this component must be included in the daily diet.

Fish and dairy products are the easiest to digest. Meat, legumes, nuts take longer to process. The hardest things to digest are pork and lamb.

What is the threat of a low-protein diet?

Excess protein is eliminated or processed into fat. A lot of protein is poorly absorbed by the body. But if it is not enough, it will be a real disaster. Bones and teeth will be among the first to suffer. Without protein, absorption by the body becomes problematic.

Bodies will no longer be renewed. The skin will age quickly, the nails will become brittle, the muscles will begin to atrophy. And the strangest thing is, protein deficiency will lead to obesity. Liver cirrhosis and impaired hematopoietic function are also threatened.

Protein intake rates for men, women, pregnant women, children

It is desirable for a growing child's body to double the rate. The same as for expectant mothers - 2 g per kg of weight. But for old people, 1 g per 1 kg is enough.

Optimal ratio of beks, fats, carbohydrates in the diet

Calculating the optimal ratio of protein, fat and carbohydrates is not easy. It depends on numerous factors: age, occupation, place of residence and even the season. Therefore, there are several formulas for different categories.

Average proportion of protein, fat and carbohydrate intake: 1: 1: 4. For workers with predominantly mental work, the formula will look like this: 1: 0.8: 3. Physical work will require a special diet: 2: 1: 5. Winter, cold weather or living in the north will also make its corrections: 2: 2: 4 or even 2: 2: 5.

I would especially like to remember the diet. Some people simply stop eating or refuse certain foods altogether. But you can't do that. For example, refusal of bread, after a while, will affect the terrible weakness and dizziness.

This is because bread is a valuable source of nitrogen, which is a component of many proteins. It turns out that they gave up bread, and protein metabolism suffered.

The same goes for carbohydrates. Of course, losing weight on vegetables and proteins will turn out faster, but how long will losing weight last? Without carbohydrates, there will be an energy decline. And the internal organs are the same. Therefore, you need to start your day with a carbohydrate breakfast: oatmeal or other porridge. And it doesn't hurt to insure yourself with fat sweet cakes a couple of times a week. Not to mention an adequate supply of fat.

Balanced diet - necessary condition beauty and health. Fats, proteins and carbohydrates are equally important for the body. Remember this, and many problems will never touch you.

PROTEINS- polymers consisting of amino acids linked by a peptide bond.

In the digestive tract, proteins are broken down into amino acids and simplest polypeptides, from which proteins specific for them are synthesized by cells of various tissues and organs, in particular the liver. The synthesized proteins are used for the restoration of destroyed cells and the growth of new cells, the synthesis of enzymes and hormones.

Protein functions:

1. The main building material in the body.
2. They are carriers of vitamins, hormones, fatty acids and other substances.
3. Ensure the normal functioning of the immune system.
4. Provide the state of the "apparatus of heredity".
5. Are catalysts for all biochemical metabolic reactions of the body.

The human body in normal conditions(in conditions where there is no need to replenish the amino acid deficiency due to the breakdown of whey and cellular proteins) is practically devoid of protein reserves (reserve - 45 g: 40 g in muscles, 5 g in blood and liver), therefore, only food proteins can serve as the only source of replenishment of the pool of amino acids, from which body proteins are synthesized.

Regardless of the species specificity, all diverse protein structures contain only 20 amino acids.

Distinguish nonessential amino acids(synthesized in the body) and essential amino acids(they cannot be synthesized in the body, and therefore must be ingested into the body). Essential amino acids include: valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine.

The lack of essential amino acids in food leads to disturbances in protein metabolism.

Indispensable amino acids are valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, cysteine, conditionally indispensable - arginine and histidine. A person receives all these amino acids only with food.

Replaceable amino acids are also necessary for human life, but they can be synthesized in the body itself from the metabolic products of carbohydrates and lipids. These include glycocol, alanine, cysteine, glutamic and aspartic acids, tyrosine, proline, serine, glycine; conditionally replaceable - arginine and histidine.

Proteins that lack at least one essential amino acid or if they are insufficient are called deficient proteins (vegetable proteins). In this regard, to meet the need for amino acids, the most rational is a varied food with a predominance of animal proteins.

In addition to the main function of proteins - proteins as a plastic material, it can also be used as a source of energy with a lack of other substances (carbohydrates and fats). When 1 g of protein is oxidized, about 4.1 kcal is released.

With an excess intake of proteins in the body in excess of the need, they can be converted into carbohydrates and fats. Excessive intake of protein causes an overload of the liver and kidneys, which are involved in the detoxification and elimination of their metabolites. The risk of developing allergic reactions increases. The processes of putrefaction in the intestines intensify - indigestion in the intestines.

Protein deficiency in food leads to the phenomena of protein starvation - exhaustion, dystrophy of internal organs, hungry edema, apathy, a decrease in the body's resistance to the action of damaging environmental factors, muscle weakness, dysfunction of the central and peripheral nervous system, violation of CMC, developmental disorders in children.

Daily protein requirement - 1 g / kg weight, provided there is a sufficient content of essential amino acids (for example, when taking about 30 g of animal protein), the elderly and children - 1.2-1.5 g / kg, with hard work, muscle growth - 2 g / kg.

FATS(lipids) - organic compounds consisting of glycerol and fatty acids.

Functions of fats in the body:

They are the most important source of energy. When 1 g of a substance is oxidized, the maximum amount of energy is released in comparison with the oxidation of proteins and carbohydrates. Due to the oxidation of neutral fats, 50% of all energy in the body is formed;

Are a component structural elements cells - nuclei, cytoplasm, membranes;

Deposited in the subcutaneous tissue, they protect the body from heat loss, and the surrounding internal organs- from mechanical damage.

Distinguish neutral fats(triacylglycerols), phospholipids, steroids(cholesterol).

Eaten neutral fats in the intestines are broken down to glycerol and fatty acids. These substances are absorbed - they pass through the wall of the small intestine, turn back into fat and enter the lymph and blood. The blood transports fats to tissues, where they are used as energy and plastic materials. Lipids are part of cellular structures.

The level of fatty acids in the body is regulated both by their deposition (deposition) in adipose tissue and release from it. As the level of glucose in the blood increases, fatty acids under the influence of insulin are deposited in adipose tissue.

The release of fatty acids from adipose tissue is stimulated by adrenaline, glucagon and growth hormone, inhibited by insulin.

Fats, as an energy material, are mainly used when performing prolonged physical work of moderate and medium intensity (work in the mode of aerobic performance of the body). At the beginning of muscle activity, carbohydrates are mainly used, but as their reserves decrease, fat oxidation begins.

Lipid metabolism is closely related to the metabolism of proteins and carbohydrates. Excessive carbohydrates and proteins in the body are converted into fat. During fasting, fats, being broken down, serve as a source of carbohydrates.

Daily fat requirement - 25-30% of the total number of calories. The daily requirement of essential fatty acids is about 10 g.

Fatty acids are the main products of lipid hydrolysis in the intestine. Bile and the nature of the diet play an important role in the absorption of fatty acids.

TO essential fatty acids that are not synthesized by the body include oleic, linoleic, linolenic and arachidic acids (daily requirement 10-12 g).

Linoleic and linolenic acids are found in vegetable fats, arachidic - only in animals.

The lack of essential fatty acids leads to impaired renal function, skin disorders, cell damage, metabolic disorders. An excess of essential fatty acids leads to an increased need for tocopherol (vitamin E).

CARBOHYDRATES- organic compounds contained in all tissues of the body in free form in compounds with lipids and proteins and are the main sources of energy.

Functions of carbohydrates in the body:

They are a direct source of energy for the body.

Participate in plastic metabolic processes.

They are a part of protoplasm, subcellular and cellular structures, perform a supporting function for cells.

Carbohydrates are divided into 3 main classes: monosaccharides, disaccharides and polysaccharides.

Monosaccharides- carbohydrates that cannot be broken down into simpler forms (glucose, fructose).

Disaccharides- carbohydrates, which upon hydrolysis give two molecules of monosaccharides (sucrose, lactose).

Polysaccharides- carbohydrates, which, upon hydrolysis, give more than six molecules of monosaccharides (starch, glycogen, fiber).

Carbohydrates should account for up to 50 - 60% energy value of the diet.

In the digestive tract, polysaccharides (starch, glycogen; fiber and pectin are not digested in the intestines) and disaccharides under the influence of enzymes are split into monosaccharides (glucose and fructose), which are absorbed into the blood in the small intestine. A significant part of monosaccharides enters the liver and muscles and serve as material for the formation of glycogen.

In the liver and muscles, glycogen is deposited in a reserve. As needed, glycogen is mobilized from the depot and converted into glucose, which is supplied to the tissues and used by them in the process of vital activity.

The breakdown products of proteins and fats can be partially converted into glycogen in the liver. Excess carbohydrates are converted to fat and stored in the fat depot.

Near 70% carbohydrates in food are oxidized in tissues to water and carbon dioxide.

Carbohydrates are used by the body either as a direct source of heat (glucose-6-phosphate) or as an energy reserve (glycogen);
The main carbohydrates - sugars, starch, fiber - are found in plant foods, the daily requirement for which in humans is about 500 g(minimum requirement 100-150 g / day).

With a lack of carbohydrates, weight loss develops, a decrease in working capacity, metabolic disorders, and intoxication of the body.
Excess consumption of carbohydrates can lead to obesity, the development of fermentative processes in the intestines, increased allergization of the body, and diabetes mellitus.

The material was prepared on the basis of information from open sources

on the topic: "The role of proteins, fats and carbohydrates in the body"

Healthy people - National treasure and the national security of any state. Rational nutrition for the present stage the life of our country is important not only for health, but also for the survival of the population.

Eating a variety of foods, most people make up their diet by accident, without knowing the rules of a balanced diet. Some overeat, others are malnourished, others neglect the quality of food, and still others eat randomly, "on the go."

Correct rational nutrition implies the timely use by a person of not only well-prepared tasty food, but also containing the ratio of the necessary nutrients(proteins, fats, carbohydrates, minerals, vitamins, good-quality water). The lack of each nutrient in the human body affects the state of his health.

A person needs not only calories, but also a set of specific nutrients - proteins, fats, carbohydrates, vitamins, minerals, the optimal ratio of which in the diet is achieved by the appropriate selection of products.

It is necessary that in the diet of the adult working-age population there is a ratio of basic nutrients of 1: 3: 5 (proteins, fats, carbohydrates) of the total energy value of the daily diet. Majority food products are complex compounds of organic and inorganic substances, water, and only individual products have a homogeneous composition, for example, sugar is an almost pure carbohydrate (sucrose).

The composition of nutrients includes various chemical elements: oxygen, carbon, hydrogen, sulfur, nitrogen, calcium, phosphorus, sodium, potassium, chlorine, magnesium, iron, etc. They form organic and inorganic compounds that are part of human cells and tissues. Normal maintenance of human life depends on the combination of proteins, fats, carbohydrates, vitamins, minerals contained in foods.

The human body consists of proteins (19.6%), fats (14.7 carbohydrates (1%), minerals (4.9%), water (58.8-67%).

Proteins are complex organic compounds, the most important organic substances of living organisms. They are a plastic material for the construction of cells, tissues and organs of the human body. Proteins are the basis of hormones, enzymes, antibodies. They perform complex functions (reproduction, immunity, digestion, growth), regulate vitamin and mineral metabolism. "Life," F. Engels pointed out, is a way of existence of protein bodies ... ".

About 80 types of amino acids are known in nutritional science, from! only 25 play a significant role in digestion. Essential amino acids include tryptophan, lysine, methionine, leucine, isoleucine, valine, threonine.

The biological value of proteins depends on the ratio of amino acids present, the degree of their digestibility and assimilation. Proteins are found in animal and plant foods. Protein containing all eight essential amino acids is called complete. Such proteins are found in the proteins of eggs, milk, meat, fish. Vegetable proteins with an insufficiently balanced amino acid composition are less complete. Proteins of plant products are difficult to digest, since they are enclosed in dense membranes of fiber (cellulose), which impede the action of plant enzymes. This applies to legumes, mushrooms, whole grain cereals, etc.

Of the proteins of animal products, more than 9 are absorbed into the intestines (amino acids, from vegetable - 60-80%. Proteins of dairy products, fish, meat (faster than beef than pork and lamb), bread and cereals (faster than white wheat bread and cereals Grinding, boiling, wiping facilitates the assimilation of vegetable proteins.It is necessary to combine animal and vegetable products to improve the overall balance of amino acids.The lack of amino acids in one product should be compensated for by their increased content in another.

Vegetable proteins, unlike animals, have anti-atherosclerotic action. Daily rate protein consumption for people of working age 58-117 g, depending on gender, age and nature of human labor. Protein from animal sources should be 55% of the RDA. The most favorable amino acid composition is presented in a combination of products such as bread and porridge with milk, pies with meat, dumplings. If a person eats properly, then he has a nitrogen balance.

With qualitative and quantitative protein starvation, the vital processes of the body are disrupted: a decrease in body weight occurs, growth slows down in children, and bone formation worsens. Signs of protein starvation are dryness and flaking of the skin due to atrophy of the sebaceous glands.

With protein deficiency, the activity of the central nervous system is disrupted, accompanied by a decrease in memory; weakening of the functions of the adrenal glands, thyroid and gonads; the secretory activity of the stomach and intestines is inhibited; serious disturbances in blood formation occur; reduced resistance to infectious diseases.

With an excessive intake of proteins from food, especially from meat products, the secretory function of the stomach first increases, then it is inhibited due to the accumulation of uric acid salts (urates) in the body, which are deposited in the joint capsules, cartilage and other tissues, which leads to joint diseases and urolithiasis.

Proteins have numerous functions in the human body.

One of the main functions of proteins is plastic: they are part of the nucleus of protoplasm, cell membranes of all tissues and organs; participate in the production of living matter; perform a supporting function, as they are part of the bone and cartilaginous tissues.

Proteins are catalysts, since all enzymes are of a protein nature. They support the protective functions of the body, since when toxins enter the body, they form compounds with them, which are then removed from the body. Proteins prevent large blood loss, since the process of blood coagulation occurs with the participation of plasma proteins.

Food proteins affect the processes of excitation and inhibition in the cerebral cortex (retulatory function of proteins). The protein hemoglobin performs a transport function, as it provides the transfer of nutrients and oxygen. Proteins are a source of energy: when 1 g of protein is oxidized, an energy equal to 4.0 kcal is released in the human body.

One of the most important functions of proteins is the transmission of the hereditary properties of the organism. The leading role here is played by nucleic acids, ribonucleic (RNA) and deoxyribonucleic (DNA).

The protein, which is part of the retinal visual purpura of the eye, provides the perception of light; protein lysozyme dissolves some types of microbes; the protein interferon prevents the virus from multiplying in the body.

According to the Institute of Nutrition of the Academy of Medical Sciences, for persons who are not associated with intense physical labor, the protein rate should be approximately about 1 g per 1 kg of body weight. But for persons engaged in physical labor, athletes, this rate is increasing.

Fats - these are triglycerides. They are composed of saturated fatty acids (palmitic, stearic) and unsaturated fatty acids (oleic, linolenic, arachidonic). Chemical soybean triglycerides, that is, the content of certain fatty acids in them determines their physicochemical properties. Energy is valuable! 1 g of fat is 9 kcal. Great importance has a melting point of fats. The predominance of saturated fatty acids in fat increases the melting point, but reduces the absorption of fat by the human body, while the predominance of unsaturated fatty acids significantly reduces it, but increases the absorption of fats by the human body.

Fat in the human body is contained in two forms: structural (which is part of the protoplasm of the cells themselves) and spare (which is deposited in tissues). Deposits of spare fat are observed under the skin in the intestines and kidneys. The stored fat in the body is a source of renewed intracellular structural fat, therefore, it itself is required; constant renewal.

Fats in the human body are not only a source of energy, but also play an important plastic role, being a structural part of cells. Fats dissolve vitamins and serve as a source of biologically active substances, participate in the construction of body tissues, entering the composition of the protoplasm of cells. The daily rate of fat consumption of the working-age population is 60-154 g, depending on age, gender, nature of work and climate.

In the human body, fats are assimilated in the form of fatty acids, which are subdivided into limit and unsaturated. Fat inherent in the human body is formed from glycerin and fatty acids, which enter the lymph and blood from the intestines. To synthesize this fat, you need edible fats, currently 60 of their species are known.

Saturated fatty acids (stearic, palmitic, nylon, butyric, etc.) are easily synthesized in the human body. Their biological properties are low, since they negatively affect the function of the liver, fat metabolism; atherosclerosis develops due to an increase in blood cholesterol. Animal fats (mutton, beef) are rich in such fatty acids; vegetable oils(coconut). They have a high melting point (40-50 ° C) and a low digestibility (86%).

Unsaturated fatty acids are oleic, linoleic, linolenic, arachidonic. According to their biological properties they are vital substances, they are called vitamins. They increase plasticity and reduce the permeability of blood vessels, prevent the formation of blood clots, and take part in fat and cholesterol metabolism. Contained in pork fat, sunflower oil, corn oil, fish oil. These fats have a low melting point and a high digestibility (98%). The biological value of fat increases due to the content of fat-soluble vitamins A and D (fish oil, butter), vitamin E (vegetable oils) and fat-like substances - phosphatides, sterols (high molecular weight cyclic alcohols). In animal fats, sterols are contained in the form of cholesterol, which is involved in the formation of adrenal hormones, vitamin D. In the human body, 2.5 g of cholesterol are formed per day, 0.5 g is supplied with food. Excessive consumption of food rich in fats and carbohydrates leads to excess cholesterol, which in turn contributes to the development of atherosclerosis. The composition of fats includes vitamins A, D, E (tocopherol) and pigments with biological activity. Fat should cover 30% of the daily caloric intake of a person's diet. The ratio in the diet of animal and vegetable fat should be as follows: 70% animal fat and 30% vegetable fat. In old age, the specific gravity of vegetable fat should be increased, and the consumption of foods with high cholesterol should be limited.

It is very difficult to overestimate the role of proteins, carbohydrates and fats for our body.
Each group of products affects ours in its own way, in one direction or another.
Today we will talk about proteins, fats and carbohydrates, and talk about their benefits and the role they play in our body.

General characteristics

Modern humanity in a frantic pace of life has completely forgotten about the normal, balanced nutrition... We stay at work all the time, work without rest, and perhaps even without a lunch break. Therefore, you have to eat quickly, practically without chewing (so that the client does not notice, etc.).
Of course, by practically throwing food into our mouths, we cannot control the amount of food eaten, let alone how much protein, fat or carbohydrates we ate.
You probably already know that without proteins, no processes can take place, from growth to digestion.
In addition, please note that protein must be consumed not only of animal origin (at least 55%), but also of plant origin.

Fats: their benefits and functions

If everything is clear with the role of protein, but not so with fats. It would seem that fats only harm and contribute only to weight gain and body fat. But this is far from true. Fat promotes energy production, and therefore fat metabolism is just as important and beneficial for the human body, but it must be constantly regulated.
In the body, all fats are divided into saturated and unsaturated fatty acids. Some of them can be synthesized by the body itself, and have no value. Unsaturated fatty acids are exactly what you need to try to exclude from your diet, since they are not only poorly absorbed, but also have a bad effect on fat metabolism.
Such fats are found almost everywhere, especially they are found in semi-finished and industrial products, as well as in pork and lamb.
Unsaturated fats are the exact opposite. They have a very high value for the body and they can even be safely called vital. The main foods in which they can be found are fish oil, sunflower oil and corn oil.

Carbohydrates: their benefits and functions

Carbohydrates are the most important and most important source of energy, which is produced by our body and provides almost 60% of all the needs of the body.

Carbohydrates are divided into several types:
Monosaccharides. These include glucose, fructose, and galactose. It is this simple carbohydrate that is responsible for the formation of glycogen in our liver, muscle and brain nutrition, etc.

Disaccharides. These include sucrose, maltose, and lactose. They are also simple carbohydrates.

Polysaccharides. These include starch, fiber, and glycogen. These are complex carbohydrates that can fully provide our body with energy, satiety, and are also responsible for the absence of hunger, and practically do not increase blood sugar levels.

It should be noted that if a deficiency (slight deficiency!) Of carbohydrates is formed in the body, then all the energy is formed from the reserves of subcutaneous fat. This principle is at the heart of safe weight loss.

And excessive consumption of carbohydrates contributes to the deposition of all excess in the form of subcutaneous fat, respectively increasing your waist and weight.

From all this, it turns out that his vigor and mood completely depends on the food he consumes, or rather correct ratio of all nutrients.