Proteins, fats, carbohydrates: food content table

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

He alth as such simply cannot be strong if a proper nutrition system is not established. In turn, in order to balance the diet, it is necessary to have some theoretical knowledge about the products and the elements that make them up, these are proteins, fats, carbohydrates. The calorie table, of course, can help, but first you need to figure out what they are and what they are responsible for.

Fats

Whatever one may say, fats are the main building material for the brain and nerve cells. Despite the fact that they are the main problem in building a good athletic figure. It's just as difficult with fats as it is without them. At the same time, it is necessary to learn how to correctly separate the “good” from the “bad”. So, artificial fats that do not bring any benefit to the body are found in margarine, and good ones are found in meat, fish, etc.

Proteins

Proteins are the basis for building tissues and internal organs. There are a number of amino acids that are produced in our body, but there are also those that can be obtained exclusively from food. For example, only dairy products, eggs and fish contain all the necessary complete proteins that are required for the normal development of the body. Don't forget the amino acids found in legumes, vegetables and whole grains.

Carbohydrates

Carbohydrates alone give the body more than half of the necessary vital energy, so it is not possible to refuse them, but it is necessary to choose the right ones. It is necessary to exclude sugars, syrups, caramel, etc. This is due to the fact that such simple carbohydrates are immediately absorbed into the bloodstream, causing a sharp jump in insulin, which is why mood swings are not uncommon. But if you want to treat yourself to sweet foods, you need to replace them with lactose and fructose. They will not only saturate the body, but also will not cause mood swings.

Slow carbs

The main carbohydrates that people need in their diet are starch and polysaccharides of plant origin. Their main feature is that they are slowly absorbed, due to which they can stabilize the work of the gastrointestinal tract, as a result of which the metabolism is balanced. A table of the content of proteins, fats, carbohydrates can help with this problem. After all, in fact, you should not be afraid of those products that contain a large amount of starch. Polysaccharides are used in nutrition to maintain normal human intestinal microflora. By the way, it is starch that gives nutritional properties to a largequantity of fruits, vegetables and cereals. They practically filled the entire table of products. Proteins, fats, carbohydrates in their natural form were the main food of our ancestors for hundreds of thousands of years. While maintaining a diet, do not be afraid that you will get better.

Fast carbs

As the calorie table says, proteins, fats, carbohydrates are present in almost every product, but you need to be careful with the latter. After all, if polysaccharides are relatively safe, then di- and monosaccharides can be a real danger. Every home has sugar, which breaks down in the gastrointestinal tract into fructose and glucose. In case of supersaturation of the blood, they are deposited in the fat layer. By the way, it is said that obesity in many people in America was fueled by the misconception that sucrose affects weight gain, but dietary sugar does not.

Vitamins

You can get additional and necessary vitamins from various he althy foods. You can learn more about this from a dietitian who can choose the complex on an individual basis. For normal functioning, it is necessary: proteins, fats, carbohydrates, vitamins. The table will tell you where you can find certain vitamins:

Vitamin A. Good for keeping eyesight and skin in good shape	Bright yellow fruits and vegetables, liver, apricots, fish oil, cheese, butter, carrots, eggs and milk
Vitamin B1. Promotes normal metabolismsubstances in the body, stabilization of the water-s alt balance, proper functioning of the liver	Nuts, brewer's yeast, milk, germinated grains, liver, rye and wheat bread
Vitamin B6. Essential for protein absorption and normalization of carbohydrate-fat metabolism	Bananas and wholemeal bread
Vitamin B12. For protein synthesis and stable functioning of the nervous system and liver. Relevant for tissues with intensive cell division	Buckwheat, liver, eggs and dairy products
Vitamin PP (B3). Stabilizes the work of the gastrointestinal tract and liver	Peanuts, yeast, fish, rye bread, meat, wheat grains, liver and potatoes
Vitamin C. Present in all oxidative processes in the human body, activates intracellular enzyme processes	Berries, fruits and raw vegetables
Vitamin E. For the functioning of red blood cells and the stable functioning of the genital organs	Nuts, sprouted grains, vegetable oils, eggs, green plant parts, liver
Vitamin D. Participates in phosphorus-calcium metabolism	Butter, fish oil, egg yolk, meat, liver and fatty fish
Folic acid (vitamin B9). Promotes the synthesis of nucleic acids, cell renewalrespiratory tract, gastrointestinal tract and skin epithelium, hemoglobin formation	Orange juice, green leafy vegetables, melon and liver
Vitamin K. To normalize blood clotting	Green leafy vegetables

It should be understood that the table of proteins, fats, carbohydrates and vitamins does not specifically talk about the amount of food intake of certain foods. Everything is good in moderation. In particular, in the case of vitamins, their overdose can easily occur, which, most likely, will immediately affect the skin in the form of a rash.

Proteins, fats, carbohydrates: table

Often, a calorie table is necessary for those people who are worried about their he alth or go in for sports. Moreover, the calculation must be carried out comprehensively and take into account the energy spent. This information is relevant for professional athletes who have their own nutritionists, and for ordinary people who lead a he althy lifestyle.

So, before you is a table of products. Proteins, fats, carbohydrates contained in them are calculated per 100 grams. At the same time, it is worth understanding one important fact that can confuse any person, and even more so a beginner who is just learning the basics of proper nutrition. The problem is product compatibility. Some “heavy” foods can’t be combined with another of the same kind, which is why, during biochemical processes, all carbohydrates obtainedand fats will go to harm or be deposited in the form of fat. The presented table of proteins, fats, carbohydrates just confirms the opinions of experts that the most harmful are products that go through many stages of processing: mayonnaise, margarine, butter, etc.

Basic principles of separate nutrition

You can not combine proteins and carbohydrates in your diet (meaning in one meal). This is due to the fact that their digestion requires different gastric juices. Therefore, it will be difficult for the body to cope with them. It is best to combine products of the same type, because the same flour products, entering the digestive tract along with protein, begin to ferment.

That is why it is necessary to properly combine proteins, fats, carbohydrates. The compatibility table will help with this.

Fats, proteins	"Natural" products	Carbohydrates
Nuts, meat, mushrooms, poultry, legumes, fish, eggplant, dairy products, broths	Dry wine, herbs, watermelons, fruits and vegetables, berries, natural juices	Honey, bread, chocolate, cereals, sugar, potatoes
Can be combined with "natural" products	Can be combined with carbohydrates proteins and fats	Can be consumed with "natural" products
Reception with carbohydrates is prohibited		Prohibited intake with proteins andfats

Thus, by controlling your diet, you can noticeably improve your he alth. To do this, you just need to skillfully combine proteins, fats, carbohydrates. The table can be applied not only to the products in it, but also to others that fall under these groups. It is much easier to calculate your daily diet, which is especially important when dieting, general he alth or weight loss. In this way, many he alth problems can be avoided. Any person can become the first and most important step on the path to a he althy life, counting proteins, fats, carbohydrates in products. The table will also be useful for diabetics.

Ready meals

If we talk about the calorie content of ready-made meals, then the final value will differ from the initial indicators in the products. Therefore, do not be surprised to receive additional calories, carbohydrates, proteins, fats. The table in this case will not help, because everything depends on several factors: what heat treatment the products will undergo and for how long; refueling; compatibility of all components and so on. Therefore, the table of products and their calorie content will become relevant only if there is proper separate nutrition. You need to be very careful about your body.