The Value Of Nutrition For The Body: How To Plan Meals During The Day

Man has long sought to know not only the world around him, but also how his own body works. Back in the 19th century, Friedrich Engels wrote: "Life is a way of existence of protein bodies, the essential point of which is the constant exchange of substances with the external nature surrounding them." Indeed, various substances regularly enter every living organism from the external environment, are used by it depending on the properties of these substances, and then the waste products are returned to the environment again.

So, with food, vital nutrients enter the human body from the external environment, and after their processing, unnecessary residues are excreted: urine through the kidneys, sweat through the skin, carbon dioxide through the lungs, feces through the intestines. The termination of this process inevitably leads to the death of the organism.

Importance of nutrition for the human body

We all clearly observed how quickly a healthy weight of a child increases with a rational and nutritious diet. Or if an adult who has emaciated after a serious illness monitors the quality of the component of the plate, then he also recovers in a short time and returns to his former healthy appearance and weight. We can conclude that proper food is one of the main components of our health.

If you pay attention to the gradation of factors affecting the human body, you can see that our health is as much as 50% dependent on nutrition and lifestyle. 20% each is genetics and ecology, and the remaining 10% is healthcare.

In 1827, the British physicist William Prout first suggested that a person needs exactly three groups of macronutrients for life. These include the main sources of energy necessary for the life of our body - carbohydrates, proteins and fats. Later, they started talking about micronutrients, which include vitamins and trace elements. They do not have calories, do not carry energy value, but are the most important components of the vital activity of biochemical reactions and cofactors of enzymes.

Food is a complex mixture of various nutrients: macronutrients (proteins, fats, carbohydrates), micronutrients (vitamins, minerals) and water. If one of these components is excluded from the diet, then the function of the body will certainly be disturbed. Let's talk about each in more detail.

These are high-molecular nitrogen-containing substances, which consist of amino acid residues linked by peptide bonds. They have a large molecular weight, are polymer structures, that is, they are multiple, series-connected molecules. Living organisms contain about 200 amino acids that form the protein structure. The functions of proteins in the body are diverse and complex:

• enzymatic or catalytic. Kata, that is, disintegration, destruction. All enzymes in our body are proteins and have a protein structure. This is one of the most common functions of proteins. What are enzymes? Enzymes are biologically active substances that speed up or promote the processes of chemical transformations. The decay and synthesis of substances, the transfer of individual groups of atoms and electrons of one substance to another. All this is carried out by protein structures.

• Hormonal or regulatory. A number of hormones in the human body have a protein structure.

• Receptor. As a rule, the receptor apparatus of a cell fundamentally consists of a protein, it can be a glycoprotein - a carbohydrate residue connected to a protein structure. It is the receptors that provide the most selective binding of various regulatory substances, such as hormones, mediators, cyclic nucleotides, that is, a number of chemical agents that have regulatory effects on metabolism. Intracellular, so-called cytosolic receptors are also distinguished - these are also protein structures.

• Transport. There are so-called transporter proteins, for example, the penetration of iron into the cell is carried out through the so-called divalent membrane protractor.

• Structural. Proteins provide maintenance of the structure of tissues and cell membranes.

• Support or mechanical. It is very close to structural and also provides strength to supporting tissues, participates in the construction of extracellular structures.

• Reserve or trophic. Proteins are used as a resource, structural material for nutrition or developing cells. They can also be structural components of the microelement depot. Here's a great example with iron: ferritin is the bonding of iron to a protein structure that is the depot form of iron.

• Substratum or energy. Protein is used as a substrate for the breakdown of energy: 1 gram of protein releases 17 kJ (kilojoules) of energy - this is 4 kcal (kilocalories).

• Gene-regulatory. Some proteins are involved in the regulation of the matrix functions of nucleic acids and the transfer of genetic information.

• Immune. The normal functioning of the immune system is directly related to a sufficient level of protein in the body - they are involved in the synthesis of antibodies that increase the body's resistance to infectious diseases.

• Neutralizing. It is proteins that are able to bind heavy metals, provide detoxification and neutralization.

• Hemostatic. Almost 97 percent of the anticoagulant blood system is precisely the protein structure.

Proteins do not have a depot, they do not accumulate. Proteins are in the body in a dynamic state, that is, in constant cata- and anabolism, decay and synthesis - constant dynamic maintenance of amino acid protein pools. Thus, per day it breaks down into amino acids and about 400 g of protein is synthesized again.

The average daily protein intake is 0.8-1.2 g of protein per 1 kg of body weight.

These are complex organic compounds that consist of esters of glycerol and fatty acids.

In the human body, lipids are concentrated in the subcutaneous tissue and adipose tissue. In plants, fats are found in fruits and seeds. Lipids, like other nutrients, are an essential food for maintaining health. Their functions:

• Energy. It is the most energy intensive source of energy. From one gram of carbohydrates and proteins, 4 kcal are obtained, and as many as 9 from fats. The main energy reserve is concentrated in fats.

• Structural. Fats are a structural component of membranes. The brain, for example, is a large fat structure.

• Thermoregulatory. Thermal insulation and thermoregulation, because the subcutaneous fat has a low thermal conductivity, so we are able to keep warm. There are three types of fats in our body – brown, white and yellow fats. Brown fat is the main thermoregulator, a large amount of it is observed in childhood, with age its concentration decreases. White fat forms subcutaneous fat. With its correct weight (when there is no excess weight), it takes part in metabolic processes. Otherwise, it begins to accumulate toxins in itself. Yellow fat (or visceral) accumulates in the body, usually in the abdominal wall. It is an endocrine organ that synthesizes pro-inflammatory cytokines and contributes to the development of chronic diseases.

• Regulatory. A large proportion of hormones are steroidal, and steroid hormones are synthesized from fat. This includes sex hormones of both sexes, adrenal hormones, bile acids, vitamin D, cholesterol derivatives - all this is associated with the metabolism of fats.

• Transport. Lipoproteins are transport molecules, usually associated with protein structures.

• Informational. There is such a phenomenon of intercellular signaling, where cells exchange information with each other. It is thanks to this that the cells are able to exchange signals, as a result of which the body's activity is synchronized.

The average daily fat requirement is 1 g of fat per 1 kg of ideal body weight, where 2/3 of the diet is formed by polyunsaturated and monounsaturated, and 1/3 is saturated.

The need for fats in children per day:

If a person has atherosclerosis or lipid profile disorders, then the proportions can be shifted towards vegetable sources of fats. With low cholesterol levels or the presence of hormonal disruptions, you can consume vegetable and animal fats in a 1: 1 ratio.

It is a group of organic compounds that are made up of carbon atoms and hydroxyl groups. A person is not able to synthesize carbohydrates from inorganic compounds, only plants are capable of this, because they have the ability to carry out the photosynthesis reaction. In the human body, carbohydrates make up only 2% of the structure of the human body. Despite the small concentration in the body, they perform equally important functions:

• Energy. They are the main substrate for energy production. 1 gram of carbohydrates produces 4 kcal.

• Structural. They are an important structural element, a component of membranes.

• Reserve. One of the stored energy sources found in the liver and muscles is glycogen.

   

• Regulatory. The pituitary hormones thyrotropin and gonadotropin are glycoproteins consisting of a protein and carbohydrate part.

• Protective. Glycoproteins are antibodies, very important components of the human immune system.

• Receptor. Glycoproteins form the receptor apparatus of the cell.

• Informational. The key components of RNA and DNA are carbohydrates: ribose and deoxyribose.

The rules are quite arbitrary and may change depending on the circumstances. An average of 300 grams of carbohydrates. Of which 200-250 are complex carbohydrates + fiber.

The need for vegetables and fruits in children:

This is not only the main component of food, but also the main fundamental element that ensures the existence of the biomass of planet earth. If imbalances occur in the water sphere, then this immediately affects the functions of the entire human body. We know that a person dies the fastest without oxygen, but the second substance, without which a person cannot live for more than 3-5 days, is water. Functions:

• Universal solvent and trace element carrier. It is largely through water that we ensure the maintenance of an adequate mineral composition of our internal environments.

• Structural. Up to 95% of the human body is made up of water.

• Thermoregulatory. Water has a high heat capacity.

• Metabolic. The physiological processes of the human body cannot proceed without its participation.

• Barrier. Water maintains the condition of the mucous membranes: joints with intra-articular fluid, mucous membranes of the mouth, gastrointestinal tract, and genitourinary system.

• Enzymatic. Without her participation, the enzymatic transformation of substances would be impossible;

• Rheological. Maintaining the correct rheology of such liquid media as blood, bile, lymph.

• Detox. Displays the products of exchange.

• Nutritious. Water is a source of microelements such as calcium, magnesium, chlorine, iron and others.

Focus on plant-based foods to get enough fiber, antioxidants, and electrolytes.

Sure, a balanced diet includes plenty of quality protein and healthy fats, but ideally, half your plate at every meal should be filled with fresh, plant-based foods.

Choose the right types of fats. Cut out inflammatory "bad fats" - trans fats and refined vegetable oils, including soybean oil, canola oil, safflower oil, and sunflower oil. Useful for healthy extra virgin coconut oil, real olive oil, avocado oil or ghee.

Focus on quality animal products, be sure to buy products from pasture-raised free-range animals. They tend to contain more nutrients and fewer various hormones.

Don't eat junk food. The benefit of including lots of functional foods in your diet is that it helps you "crowd out" the less healthy options. Reduce the amount of added sugar in your diet by avoiding sweetened dairy products and drinks. Check food labels carefully to make sure you're not consuming added sugar, which is often masqueraded as fructose, dextrose, coconut blossom nectar, syrups, etc. Also, opt for whole grains over products made from processed grain flours.

"Don't bite." Breaks between individual meals should not exceed 4-5 hours - this is approximately the period during which digestion in the stomach ends and the function of the digestive glands is restored. These physiological features of the human body explain to us why with 3-4 meals a day, the digestibility of food increases, well-being and working capacity improve.

Limit free sugar intake. Free sugar is the one added by human hands. This concept is typical for products of industrial processing. The World Health Organization allows 10% free sugars of total calories. If the average diet is 2000 kcal, then 10% is 200 kcal. It turns out that 12 teaspoons of sugar is acceptable - 48 g. This is extremely much! And if we calculate its content in sweets using the example of a separate brand: a package of 370 g contains 117.6 g of sugar, and one candy contains 17.7 g - it turns out that the maximum allowable dose is 2-3 candies. However, a healthy diet implies the rejection of refined sugar - it is better to replace sweets with berries, in which case there will be benefits for the body.

Avoid these foods to help maintain gut health and keep your body in check:

• Corn and soybean oils.

• Pasteurized industrial dairy products.

• Refined carbohydrates.

• industrial meat.

• Sugar, sweeteners and high glycemic foods.

• Trans fats.

• Processed grains and gluten.

• Yeast and industrial baking.

• Shop sauces.

• Fast food and semi-finished products.

Consequences of malnutrition

The likelihood of developing insulin resistance: if a person ignores nutritional norms and his diet is overloaded with simple carbohydrates (sweets, pastries, etc.), glucose enters the body in large quantities, then there is a constant production of insulin. Glucose often enters the cells, glycogen is formed all the time, and when the concentration reaches a peak point, the cells cannot function this way, and the expression of insulin receptors on membrane cells stops. This is how insulin resistance is formed - the cell closes its doors to glucose and ceases to obey the action of insulin. Weight is related to food quality.

In the above case, overweight occurs, which provides a favorable environment for many pathologies - stroke, type 2 diabetes, musculoskeletal damage (osteoarthritis), cancers (endometrial, breast and colon cancer). All this leads to premature death and permanent disability.

Even with an increase in the level of insulin in the blood, “bad” atherogenic low-density cholesterol (LDL) begins to be actively synthesized, which penetrates and integrates into the walls of blood vessels, forming plaques. This is how heart disease begins.

The body is capable of accumulating a small supply of certain vitamins. However, if the intake of vitamins from food is not enough, these reserves are quickly depleted. Sometimes even with food that is prepared from foods rich in vitamins, the body lacks them. This happens, for example, with improper culinary processing of products, during which a very large part of the vitamin C in them is destroyed (which is why you need to focus on whole, unprocessed plant foods). Finally, even when enough vitamins are ingested with food, they can be poorly absorbed in the intestines due to various diseases of the stomach, intestines and liver. For example, in some liver diseases, little bile enters the intestines, and in the absence of bile acids, the absorption of fat-soluble vitamins A, D, E, and K is difficult. That is why,

Features of nutrition by age and gender

In an individual calculation, take into account: age, gender, height, weight, level of physical activity. For this, special calculators have been created, they can be easily found on the Internet.

Thus, the critical nutrients for the normal development of children from 0 to 3 years are vitamin D, vitamin B12 and calcium. The mother's reserves may not be available to the child even with traditional nutrition! With a lack of the above elements, rickets, weak immunity, poor quality teeth, and insomnia develop.

The love of sweets is innate from birth, so you need to train your love for other tastes - gluten-free cereals, berries, vegetables, herbs, fruits, milk from nuts and seeds, nut butter, tofu and much more.

From the age of 3, mother's milk ceases to play an important role, vegetables, legumes and whole grains begin to be better digested - it is necessary to increase the amount of fiber (10 g from 4 years per day).

The difference between the gastrointestinal tract of a child and an adult is that children have reduced enzymatic activity and acidity of gastric juice - hence the low barrier function of the stomach and low protein absorption. The composition of the bile of a child is poorer than an adult - less bile acids, cholesterol, salts. The intestinal microflora is also easily out of balance. Based on these features, it is important to follow the principles of rational nutrition and provide the child with all the necessary elements every day: calcium, magnesium, zinc, omega-3, vitamins A, group B, D. Food should be healthy, balanced, non-toxic. Do not forget about the amount of fluid you drink, the duration of physical activity and the daily routine. All this together forms a normal hormonal background and provides the basis for adequate human development.

For adolescents aged 13-18, it is also necessary to maintain an adequate supply of essential nutrients, include a variety of fresh foods from different groups, the “right” liquid, and a sufficient amount of fresh vegetables and fruits. You need to establish clear rules for the consumption of sweets and fast food, develop responsibility for your nutrition and try to build regular meals with other family members in a pleasant atmosphere.

The average daily energy requirement for children according to the Caroline Walker Trust (2010) is:

The child's daily diet must follow certain rules (according to optiMIX):

Abundant consumption - drinks and plant foods

• 6 servings of drinks (water, herbal tea, fresh vegetable and fruit juices).

• 3 servings of vegetables and 2 servings of fruits.

• 4 servings of starches or grains.

Moderate Consumption - Animal Products

• 3 servings of dairy products (in the absence of intolerance).

• 1 serving of meat (3 times a week), fish (1 time a week) or egg (3-4 times a week).

Rare use - fats, sweets, junk food

• 2 servings of fats and oils.

• 1 junk food.

The total is 22 servings of different products.

*serving - a palm or two palms folded in a cup

*portion for liquid - a glass of 100-200 ml

*serving for fats - 1 tablespoon

Health is much more dependent on our eating habits than on the art of medicine! With age, it is necessary to take care of the state of the cardiovascular system and strengthen the walls of blood vessels, improve capillary blood flow in the limbs. The following products will come to the rescue:

• Berries of mountain ash, currant, sea buckthorn, blueberries, bird cherry are rich in vitamin C.

• Pine nuts, flax seeds, oily fish from the cold seas are rich in omega-3.

• Seeds or unrefined vegetable oils (mustard, sunflower, pumpkin, corn, camelina, sesame) are rich in omega-6.

To prevent blood clots and blood clotting, the diet in old age should be limited to dairy products, cookies, buns, sweets, black tea, coffee and include up to 50% of the total plate of raw, thermally unprocessed foods:

• Seasonal fruits and berries, vegetables and herbs.

• Nuts - hazelnuts, almonds, cashews, pine nuts, pistachios.

• Seeds - pumpkin, sunflower, sesame, flax, poppy.

• Sea fish lightly salted.

• Spices - ginger, cinnamon, cardamom, cumin, dill, turmeric.

Don't forget the liver! With age, it is also necessary to maintain its healthy condition and include foods rich in selenium in the diet - garlic, lard, coconut, Brazil nuts, milk thistle, radish, turnip, beetroot, radish.

The calculation of the average daily energy consumption is usually done as follows:

• Women leading a sedentary lifestyle and the elderly - 1600 kcal.

• Women who lead an active lifestyle and men who lead a sedentary lifestyle - 2200 kcal.

• Men who lead an active lifestyle, women athletes - 2800 kcal.

Nutritional standards developed by the Institute of Nutrition of the Russian Academy of Medical Sciences

One of the documents that establish the norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation is the methodological recommendations of the Federal Center for Hygiene and Epidemiology of Rospotrebnadzor, developed in 2008 with the direct participation of specialized specialists from such scientific centers as the State Research Institute of Nutrition of the Russian Academy of Medical Sciences , Health Science Center of the Russian Academy of Medical Sciences, Moscow Medical Academy. I. M. Sechenova, Institute of Biomedical Problems of the Russian Academy of Sciences, Russian Medical Academy of Postgraduate Education of the Ministry of Health of Russia, etc.

According to the information given in the document, the daily requirement for macronutrients, vitamins and minerals:

functional foods

A diet that includes many functional foods is one of the best protectors against common chronic diseases such as heart disease, cancer, osteoporosis, diabetes, and stroke. Functional foods range from berries to fish, but they all have therapeutic properties and are often referred to as "superfoods". Examples of such foods that you can include in your diet are vegetables, fruits, seeds, herbs, spices, and tea.

There is no standard definition of the term "functional products". Most experts believe that functional foods are those that provide health benefits beyond their basic nutritional properties (contents of micro and macro elements: vitamins, minerals, carbohydrates, fats and proteins).

Functional foods provide the body with nutrients, but they also contain additional (and often unique) protective compounds not found in most other foods. These include omega-3 fatty acids, dietary fiber, probiotics, and antioxidants.

The benefits of functional foods include:

• Rich in antioxidants (carotenoids, flavonoids, lycopene, anthocyanins and polyphenols) that fight free radicals in the body and prevent oxidative stress.

• Decreased levels of general inflammation.

• Help in the prevention of many chronic diseases - reducing the risk of cardiovascular disease, neurological disease, depression or cancer.

• Supports gut health. We know that 80% of immunity is concentrated in the intestines, which means that such foods restore our immune system.

• Rich in live microbial cultures - probiotic bacteria.

• Rich in prebiotics that help feed probiotics.

• Reducing the number of internal pathogenic bacteria and microbes.

Most traditional food products are plant based: vegetables, fruits, berries, herbs and spices. However, this does not mean that you have to be a vegan or vegetarian to benefit from functional foods. Some animal products, including fatty fish (such as salmon) and organ meats (such as chicken stomachs or beef liver), are also considered functional foods due to their high nutrient content.

List of functional foods

• High in antioxidants - brightly colored fruits (eg orange, papaya) and vegetables (eg bell peppers, cruciferous vegetables like broccoli or Brussels sprouts, sweet potatoes, carrots) greens, berries (eg goji, acai, raspberries, cranberries, blueberries) and etc.).

• Green Foods - Herbs and seafood (spirulina, chlorella, wheatgrass, barley, and others) are full of phytonutrients, vitamins, and minerals, some of which are difficult to obtain from other plant foods.

• High fiber foods – all types of vegetables, fresh fruits, coconuts, avocados, legumes, whole grains, nuts and seeds.

• Probiotic foods are fermented foods (yogurt, kefir, sauerkraut, kvass, kombucha, and others).

• Prebiotics - leeks, onions, garlic, bananas, potatoes, asparagus, artichokes, beans, whole grains, and many other plant foods. Eating raw plant foods is one of the best ways to get more prebiotics as well as digestive enzymes to support normal nutrient absorption.

• Foods rich in omega-3 are wild fish (salmon, sardines, mackerel, halibut), as well as walnuts, chia seeds and flax.

• Nuts and Seeds – Almonds, cashews, flax, chia, hemp, walnuts, and more.

• Teas, Herbs & Spices - Green tea, black tea, turmeric, ginger, parsley, cinnamon, etc. Fresh herbs/spices help flavor dishes without adding extra calories. They also have anti-inflammatory, often antimicrobial properties. Red wine, dark chocolate, cocoa, and coffee can also be considered functional foods due to their high levels of antioxidants and phytonutrients.

• Bone broth - rich in amino acids (glycine, arginine and proline), vitamins and minerals, collagen, electrolytes, antioxidants (glucosamine).

Meaning of power mode

“If we imagine a person who is mentally busy, in the midst of some kind of hot official activity, then how often it happens that such a person cannot for a minute break away from his work in thought. He eats as if imperceptibly to himself, eats in the midst of an uninterrupted business ... Such a systematic inattention to food, of course, prepares in a more or less near future a disorder of the digestive system with all its consequences. - wrote the Russian and Soviet physiologist I.P. Pavlov

During a meal for some time after it, the digestive glands produce a fairly significant amount of juice, after which they need to rest. During a pause lasting several hours, the glands receive new portions of the substances necessary for the production of digestive juices from the blood, and then resume their activity again. In connection with this rhythm of the digestive glands, it is necessary to observe a certain mode of eating.

You should always eat at the same time, and then the digestive organs most perfectly adapt to the next meal, appetite appears at the usual hours. The activity of the digestive glands will be the most active, and the digestive power of the juices will be the highest.

Irregular meals disrupt the work of the digestive organs. Observations of doctors show that a significant part of chronic gastrointestinal diseases occurs due to irregular nutrition. That is why it is very important to set aside certain hours for breakfast, lunch and dinner.

How to plan your meals throughout the day

The approximate distribution of calories during the day is calculated as follows:

• Breakfast should make up about 25% of your daily diet.

• For lunch - 35%

• For a snack - about 10%

• For dinner - 25%

Norms of consumption of BJU:

• Proteins - 10% -25%

• Fats - 20% -25%

• Carbohydrates - 45% -50%

Example: 1600 kcal per day (3 main meals, 1 extra)

• Breakfast: 400 kcal (25%)

• Lunch: 560 kcal (35%)

• Snack: 160 kcal (10%)

• Dinner: 400 kcal (25%)

It makes no sense to constantly count calories, because it is not physiological, and even after cooking and various methods of cooking, dishes change their calorie content, so an accurate calculation is impossible. It makes sense to ask about the calorie content of a food group once in order to have a rough idea of ​​the value of the product.

Remember that ideally between dinner and breakfast should be 12 hours, and breaks between main meals should be up to 4 hours.

Nutrition menu for the week

Monday

• Breakfast: coconut yogurt with chia seeds and berries

• Lunch: lentil soup with chicken broth

• Snack: fruit and vegetable smoothie (we take various vegetables as a basis: kale, spinach, celery, beets, carrots, cucumber, parsley and others; sweeten with an apple or banana)

• Dinner: zucchini and tofu fritters

Tuesday

• Breakfast: plant-based milk quinoa with pear and cocoa

• Lunch: mashed cauliflower with turkey

• Snack: chia pudding with mango puree

• Dinner: green beans with milk thistle oil and mushrooms

Wednesday

• Breakfast: quail eggs with whole grain bread, avocado, pumpkin seeds

• Lunch: red beans with vegetable salad

• Snack: fruit and vegetable smoothie

• Dinner: beef liver pancakes with sauerkraut

Thursday

• Breakfast: corn porridge with bee pollen and banana

• Lunch: creamy pumpkin soup with seafood

• Snack: an apple and a handful of mixed nuts

• Dinner: chicken bone broth and seaweed

Friday

• Breakfast: shakshuka with eggs and vegetables

• Lunch: sardines with potatoes

• Snack: plant-based cocoa with coconut flakes, whole grain bread and hemp urbech

• Dinner: cauliflower with cod

Saturday

• Breakfast: pancakes with spinach on buckwheat flour

• Lunch: mung beans with carrots, cabbage and raisins

• Snack: whole grain bread with liver pate

• Dinner: eggplant rolls with chicken fillet and walnuts

Sunday

• Breakfast: salad with vegetables, herbs, hemp oil and egg

• Lunch: salmon with lemon kimchi

• Snack: berries with a handful of mixed nuts

• Dinner: whole grain pasta with broccoli and tofu