BJU balance - the first postulate of effective weight loss

Issues related to weight loss, this is perhaps one of the most burning topics for most modern people. In an effort to lose weight, everyone sorts out 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 lose weight, who do not have knowledge of what is good and bad for 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 safely return back, moreover, they return with more - that is, the weight becomes more than it was before the diet. From this we can draw two conclusions:

- you need to lose weight correctly in order to keep the results for a long time (better 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 right balance in the body receiving all the 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 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 proteins-fats-carbohydrates (BJU) in balanced diet should be 30-10-60. Let's now take a closer look at each of these "categories".

Proteins - 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 protein diets are the most attractive, because they create a feeling of satiety for a long period, fill the body with energy, and with active weight loss do not allow to lose muscle mass. However, an excess of protein for a person is just as undesirable and even dangerous as a lack: excess protein in the body puts the liver on. And the imbalance of BJU is fraught with a weakening of the immune system and a deterioration in the general condition of the body - proteins alone are not enough. That's why high protein diets are bad for health.

In the diet of proteins should be 30 percent, no more and no less. Moreover, two thirds of them should come with 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 proteins is fish, all types of lean meat, low-fat cottage cheese. From vegetable proteins it is worth highlighting legumes (first of all, soy and soy products such as tofu, also beans). But pork and other fatty meats should be excluded from your diet immediately.

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 an average and / or low GI. Any leafy salads, spinach, green vegetables and fruits are good.

The remaining 1/3 of the daily amount of carbohydrates should come from other starchy foods, but those with a low or medium glycemic index. It is better to avoid foods with a high glycemic index, completely eliminate them from your diet. If this is difficult or completely impossible, then at least you should limit yourself to such products, eat them to a minimum. The products of this one-third include: all types of so-called. healthy bread (from whole grain flour, with bran, with a high fiber content, and so on), healthy cereals like oats (hercules), buckwheat.

The glycemic index of products can be seen in each recipe on the Khrumka website. And the link to the table with GI.

Fats - you can not refuse!

No matter how frightening the word “fat”, it is absolutely impossible to completely refuse 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 foods are harmful because of their ability to increase the level of bad cholesterol in the blood. It is better to consume them at a minimum. Unsaturated fats are almost completely absorbed by the body, the best source of them is fish and vegetable oil. But palm oil is the main source of saturated fat in modern world. Because of its cheapness, it gets into almost all products of industrial production. 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 for fish, since fish oil contains PUFAs (polyunsaturated fatty acids) omega-3, which are associated with many life processes in the human body. The main source of omega-3s is oily fish. Fats in meat, especially in pork, milk fats are harmful to the body.

By the way, people involved in sports and leading an active lifestyle adhere to BJU proportions of 30-20-50, since it is this formula that helps not to feel hungry for a long time when 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, she recommended that everyone adhere to the "standard" BJU proportions of 30-10-60.

Three postulates of healthy eating and optimal weight

What you need to do to stay healthy and normalize your weight:

1. Observe the balance of BJU at 30-10-60
2.
3.

To facilitate the goal - to eat balanced and not pass - it is good to use "accompanying" items in the form of beautiful diaries, kitchen scales, special applications for easy calorie counting. Thinking through and compiling a menu for the week ahead can also make life much easier. Like going to a grocery supermarket with a pre-compiled list of products and a rigid attitude, do not look at the shelves with sweets and cakes))

As soon as all of the above becomes familiar, an understanding will come of how simple everything really is.

Healthy life to all and pleasant weight loss!

A complete diet is a diet that fully satisfies the needs of a given organism in energy and plastic substrates without signs of excess nutrition. The body's needs for energy and plastic substances depend on many factors: age, body weight, sex, physical activity, climatic conditions, biochemical, immunological and morphological characteristics of the individual.

Lipids that serve as an energy reserve and form the cell membrane. Vitamins, which are substances indispensable for life, in very small quantities, but which the body cannot produce on its own. They provide many functions in metabolism, and mainly antioxidants. B vitamins are involved in energy use. Folic acid is relatively fragile, its destruction by cooking. is proof. A balanced diet may be sufficient to meet the needs.

Fruits - green vegetables - offal - dairy - fermented cheeses. Folic acid deficiency occurs first. When there is a violation of absorption - in the case of drugs taken in spite of its assimilation; - during pregnancy. This is one of the most important factors affecting human health and quality of life. It provides coverage of energy requirements and the supply of certain nutrients necessary for life, and together with physical activity contributes to the formation of the nutritional status of the individual.

Since it is impossible to determine the optimal set of food substrates for each person, experts advocate a variety of diets that allow the body to select useful substances on its own. At the same time, a mixed diet creates much greater opportunities for adapting nutrition to the biochemical individuality of the body than a purely vegetable or meat one.

A quality, varied and balanced diet consumed in sufficient quantities is also an important prevention of malnutrition. To be useful, it must be balanced both quantitatively and qualitatively, which means the right ratio of nutrients in the form of proteins, fats, carbohydrates, vitamins, minerals and water, taking into account age, gender and health. It is also important to properly distribute the diet throughout the day.

Nutrition is preventive and curative. We can delay the onset or development of certain nutritional diseases. These include cardiovascular disease, hypertension, certain cancers, gastrointestinal disorders, or obesity.

One of the main requirements for a diet is its balance, i.e. the ability to provide the body with all nutrients in certain ratios among themselves. A balanced diet creates optimal conditions for the digestion, absorption and assimilation of nutrients in the body.

Sufficient nutrition is an inevitable condition for the successful recovery of any serious or chronic disease, diet therapy is the main treatment for the treatment of diabetes, celiac disease and phenylketonuria. A nutritional therapist is a medical professional who specializes in nutrition, diet, and food.

The use of nutritional screening is to find patients at risk who have poor nutritional status or are at risk of nutritional problems. These patients are provided nutritional therapists for individual targeted nutrition and based on their current needs and changing health status, the effectiveness of the recommended measures is monitored. Close cooperation with physicians, medical staff and nursing staff is aimed at minimizing the incidence of malnutrition in the hospital.

When evaluating diets, their balance is taken into account in many respects:

For key nutrients. The ratio between proteins, fats and carbohydrates is normally taken as 1: 1: 4.

Energy supply. The contribution of proteins to the daily energy supply of the diet should be 13%, fats - 33%, carbohydrates - 54%.

By proteins. Animal proteins should account for 55% of the total protein.

Malnutrition can be defined as poor nutrition. It is associated with insufficient or unbalanced nutrient intake due to current, preventive or therapeutic needs of the body. This may be either an insufficient intake of total energy or protein, or a deficiency of individual vitamins or minerals. The development of malnutrition is also associated with the presence of certain acute and chronic diseases that increase the needs of the body. It needs to be realized that malnutrition is not a "thrift" problem.

This also applies to people with higher body weight, who are not considered to be malnourished at first sight. A serious indicator of malnutrition is the loss of energy and protein stores, which manifest themselves, in particular, as a result of loss of muscle mass and complete weakness of the body. 5% unwanted weight loss after 6 months can be considered a risk.

By fat. Vegetable oils should make up 30% of the total fat.

By carbohydrates. The share of starch should be 75-85%, the share of easily digestible carbohydrates - 15-20%, the share of fiber and pectins - 5% of the total amount of carbohydrates.

However, it should be borne in mind that all the figures given are very approximate and refer to the average European diet.

Why is it undermined by malnutrition?

Malnutrition is a major factor in the development of many complications associated with the underlying disease, which can be a decrease in the immune system and therefore an increased risk of infections, impaired wound healing, and a higher reoperation rate. As a result, malnutrition affects the prolongation of the total duration of hospitalization, and in some cases can also be fatal.

Feeding Methods

Adequate nutrition has a significant impact on the entire healing process, helps prevent complications, and increases the effectiveness of treatment. Through nutritional history, additional examinations, and based on the results obtained, nutritional therapists provide proper nutrition. The result is the implementation of the necessary measures, such as the development of a suitable diet, diet modification, preparation of an individual nutrition plan, indication of food supplements, recommendations for optimal clinical nutrition related to the needs of the patient, combined diet, balance and quality assessment of the diet taken.

With insufficient or excessive intake of nutrients, pathological conditions arise - eating disorders. Depending on the degree and duration of a violation of a balanced diet, eating disorders can be expressed in:

- a decrease in the adaptive capabilities of the body and its general resistance to adverse environmental factors;

Another part of the nutrition provided is the educational activity - counseling on eating habits, accompanied by dietary treatment in the recommended dietary regimen using the frame menu or menu according to the individual needs of the patient, including the recommendation of suitable and unhealthy diets. Learning is supported by printed materials that allow you to better navigate and remember the necessary information that will lead to the correct maintenance of the required diet.

The patient is given nutrition not only during hospitalization, but if necessary, adequate nutritional assistance can be provided even in the home examination. Without your consent, the GP cannot deal with your family and friends who are familiar with your nutritional status or treatment. Creating a balanced diet that will contain all the nutrients you need in optimal proportions takes a bit of exercise, but it's not even science. And the big advantage of choosing your own diet is that you choose the foods you like and you put them on the menu.

- deterioration of the functions of individual organs and systems against the background of metabolic disorders, with mild clinical symptoms;

- clinically pronounced manifestations of eating disorders or alimentary diseases such as obesity, endemic goiter, hypovitaminosis.

1.4. Key Nutrient Characteristics

1.4.1. Squirrels

The life of the body is associated with the continuous consumption and renewal of proteins. To balance these processes - nitrogen balance - daily replenishment of protein losses with food is necessary. Proteins, unlike carbohydrates and lipids, cannot be stored in reserve and must be ingested daily.

You will not be slavishly guided by any conventional diet that you might receive from a junior nutritional adviser. To build a balanced diet, just follow the basic rules. It is very important to eat especially regularly and give the diet a certain order that you can automate after a while and keep it for a long time. In addition to regularity, of course, it is also necessary to ensure the proper composition and presentation of essential nutrients in individual foods.

Biological role dietary proteins is reduced to the fact that they are a source of amino acids, in the first place - irreplaceable. Amino acids, in turn, perform the following functions in the body:

1. serve as building blocks for the synthesis of the body's own proteins - structural, catalytic, transport, protective, regulatory;

Each meal of the day should be ideally provided with all the necessary nutrients, a certain proportion of proteins, fats and carbohydrates. This rule certainly applies to lunch, dinner and breakfast. For snacks, it may be more friendly, and if it suits you, you can sometimes give more protein or carbohydrates. In general, carbohydrates should be slightly lower in the afternoon. But from theory and let's look even more on this topic. What do individual meals look like?

Never skip breakfast, it's important that the day starts right. Whole grains - baked goods, breakfast cereals, pulp protein source - dairy products, eggs, lean ham, good fats - quality margarines, sometimes butter, nuts fruits or vegetables - unsweetened tea, coffee, water. Whether you choose a sweet or savory breakfast is up to you. Both options can be packaged to be nutritionally balanced and provide you with all the nutrients you need.

2. are precursors of non-protein nitrogenous substances: some hormones, mediators, porphyrins, purines, etc.;

3. serve as a source of energy - the oxidation of amino acids is accompanied by the release of energy used for the synthesis of ATP.

According to their ability to maintain a positive nitrogen balance, food proteins are divided into complete and inferior. The higher the nutritional value of the protein, the less it is required to maintain a positive nitrogen balance.

Biological (nutritional) value of protein depends on: a) amino acid composition; b) digestibility.

Complete proteins are easily digested in the gastrointestinal tract, contain a balanced set of all amino acids, ensuring their effective absorption and assimilation by the body. Complete proteins include animal proteins - eggs, milk, meat, fish. More than 90% of amino acids from animal proteins are absorbed in the intestine.

An ideal source of protein is white semi-fat yogurt, low-fat or semi-fat cottage cheese or semi-fat milk. Beware of flavored yogurts that are high in sugar and prefer the white choice. Good breakfasts can also be cereal, but you prefer to cook them at home. Purchased foods often contain unnecessarily high added sugar.

Lunch should be the largest meal of the day and should contain enough nutrients. Protein source - lean meats, fish, legumes, cheeses, eggs, tofu apple - potatoes, rice, pasta, couscous quality fats - vegetable oil vegetables - herbal supplements, liquid salads - unsweetened drink, soup. For lunch, you can follow a simple help - a healthy plate. If you're looking at weight, a quarter of the plate should be protein, half a plate of vegetables, and the remaining quarter of the supplement.

Incomplete proteins do not contain or contain insufficient amounts of one or more essential amino acids. It should be remembered that the lack of even one amino acid inhibits the inclusion of the rest in the synthesis of proteins and leads to the development of a negative nitrogen balance in the body. Most plant proteins are incomplete. Proteins of grain crops are deficient in lysine, cereals (except buckwheat) - in lysine and threonine, potatoes - in methionine and cysteine. In addition, the proteins of many plant foods are indigestible, tk. are protected from the action of proteases by a shell of cellulose (proteins of legumes, mushrooms, nuts). From proteins plant origin no more than 60-80% of amino acids are absorbed in the intestine. For example, only 30% of white bread proteins.

Of course, you should not completely omit the application. High quality fats should be used for cooking, preferably rapeseed or olive oil. If you are used to lunch and soup, you can also opt for impeccable soups and reduce the amount of the main course.

Dinner is just as important as other daily meals, so never skip it. Dinner around 3pm before bed. If the break between dinner and bedtime is longer, you can also include some easily digestible food as a second supper. The best choice is vegetables, such as yogurt, kefir or cottage cheese.

Although vegetable proteins have a lower nutritional value compared to animal proteins, they can be used to obtain mixtures that are complete in terms of amino acid composition by combining various plant products. For example, corn and beans, rice and soybeans.

To optimally meet the body's need for amino acids, a combination of vegetable and animal proteins is desirable.

Source of protein meat, fish, legumes, eggs, dairy products, vegetables, small egg - whole grain pasta, pasta, rice, couscous, potatoes - unsweetened fruit tea, water. Whether you choose a cold or warm dinner depends on your habits. Both cold and warm dinners can be put together to give you all the nutrients you need.

For a warm dinner, you can choose a similar option for lunch, you just need to reduce the amount a little, especially in the app. The best option for a cold dinner is a vegetable salad with a slice of whole bread. It is also suitable for pasta, couscous or bean salad, which contains enough carbohydrates and does not add bread to it. However, a salad should always be supplemented with a protein source such as lean meat, egg, or cheese.

daily requirement : not less than 1gkg of body weight, i.e. 60-80

food sources are presented in table 1.

Table 1.

Causes and manifestations of protein deficiency.

The most common reasons protein deficiency are:

- low energy value (poverty) of the diet, leading to the expenditure of proteins for energy needs;

- diseases that lead to disruption of the processes of digestion, absorption or utilization of food proteins.

Manifestations of insufficiency:

- Decreased efficiency and resistance of the body to infections;

- deterioration of the digestive function;

- anemia, muscle atrophy, edema.

In children protein deficiency in nutrition leads to the development of pathophysiological reactions in the following sequence:

1. violation of nonspecific resistance of the body;

2. violation of the body's immunological resistance;

3. decreased glucose tolerance due to insulin deficiency;

4. violation of the synthesis of growth factors and growth retardation;

5. energy insufficiency (depletion of carbohydrate and fat depots, catabolism of tissue proteins);

6. deficiency of body weight (hypotrophy).

Protein deficiency during prenatal development and in the early postnatal period leads to the fact that the body does not accumulate the required number of cells and supracellular structural elements in the brain, heart, stomach, intestines, lungs, kidneys, adipose tissue, i.e. the memory contained in the genome is not realized. Children are born with a predisposition to certain chronic diseases.

Excess proteins in the diet leads to an overload of the liver and kidneys with nitrogen metabolism products, increased putrefactive processes in the intestines, accumulation of nitrogen metabolism products in the body with a shift in pH to the acid side.

Significant changes have recently been observed in the assessment of the fatty part of the diet in modern conditions. The desire for the maximum use of vegetable oils in human nutrition has been replaced by a restrained attitude towards the large specific gravity of vegetable oil in the diet. The reason for this was the data of recent studies on the extremely adverse effect on the body of peroxides and other aggressive substances that are easily formed in vegetable oils in significant quantities in the process of promoting vegetable oil to the consumer.

The high content of unsaturated fatty acids in vegetable oils contributes to the formation and accumulation of biologically aggressive and toxic for cellular elements oxidation products. There is evidence of caution with broad recommendations for increased dietary intake of polyunsaturated fatty acids. According to a number of researchers, an excess of PUFAs adversely affects the state of the liver. According to modern data, the balance of fatty acids in, in addition to the requirements of the general restriction of carbohydrates, the principles of their balance have not yet been developed. It can be assumed that under conditions of reduced muscle load, the proportion of carbohydrates in the daily diet should be about half of the daily calorie content. The balance of individual carbohydrates and substances close to them can approximately be proposed in the following quantitative terms: starch - 75%, sugar - 20%, pectin - 3%, fiber - 2% of the total amount of carbohydrates.

In ensuring the balance of the carbohydrate part of a balanced diet, it is necessary to provide for a sufficient level of pectin and fiber. The latter plays an important role in stimulating intestinal motility, normalizing the vital activity of beneficial intestinal microflora, as well as in removing cholesterol from the body. Ensuring a balance of fiber sources must be taken into account due to the fact that the fiber of vegetables and fruits, which has the listed properties to the greatest extent, is of particular value. The high quality indicators of vegetable and fruit fiber are largely due to the close relationship between the fiber of these products and pectin substances, which are present only in vegetables and fruits.

Pectin substances inhibit the vital activity of putrefactive microorganisms, reduce the level of putrefactive processes in the intestines and thus provide better conditions for the vital activity of beneficial intestinal microflora. The daily inclusion of fruits in the diet allows you to basically solve the problem of balancing individual sugars, especially sucrose and fructose, which is important in the prevention of atherosclerosis.

Vitamin balance

The balance of vitamins is most justified based on a certain calorie content. Outside of caloric content, it is hardly possible to make any quantitative recommendations. A typical balanced megacalorie provides certain vitamin equivalents for every 1000 kcal (see table).

Balance of mineral elements

The balance of mineral elements has been studied to the greatest extent in relation to calcium, phosphorus and magnesium. The balance of calcium and phosphorus is determined by the optimal ratio of 1:1.5, and the balance of calcium and magnesium - by the ratio of 1:0.6. The balance of calcium, phosphorus and magnesium in foods determines the level of absorption of these minerals in the body. In this regard, data on the natural balance of calcium, phosphorus and magnesium in staple foods are of interest.

Thus, the optimal balance of calcium and phosphorus, calcium and magnesium is observed in milk and dairy products. Such a favorable balance ensures high digestibility of calcium in milk and dairy products, making them digestible calcium.

Balance of calcium, phosphorus and magnesium in major food groups

A favorable balance of calcium with accompanying elements is observed in fruits and vegetables; however, the total calcium content of these foods is negligible, which reduces the value of vegetables as a source of calcium. An unfavorable balance of calcium, phosphorus and magnesium in bread and meat products affects the absorption of calcium in these products.

Of the trace elements, the microelements involved in the formation of some endemic diseases - goiter, anemia, fluorosis, dental caries, and strontium rickets have been studied to the greatest extent. These microelements include iodine, copper, iron, cobalt, fluorine, strontium, manganese, for which approximate levels of need have been determined. Studies have been carried out and continue to be carried out to establish the balance of trace elements and their relationship, the manifestation of synergistic or antagonistic properties.

An undoubted relationship in the development of goiter endemias of iodine deficiency with an unfavorable balance of copper, iron, cobalt was revealed. The same data were obtained in relation to the development of anemia of endemic origin. However, the available materials are still not enough to enter into practice with sound recommendations.

Nesterova I.A. The balance of proteins, fats and carbohydrates // Nesterov Encyclopedia

A healthy lifestyle is unthinkable without maintaining a balance of proteins, fats and carbohydrates, more commonly known as BJU. Controlling body weight requires controlling levels of key nutrients. You can not eat some proteins or some fats or carbohydrates - this is fraught with weight gain, deterioration of well-being.

Nutritional value of products

Before considering in detail why it is necessary to maintain a balance of proteins, fat and carbohydrates, we should turn to the question of the nutritional value of what we eat. The quality of the food greatly affects the degree of nutritional balance.

What is nutritional value of the product. According to V.S. Kolodyaznoy:

Nutritional value of the product- reflection of fullness useful properties food product, including the degree to which the physiological needs of a person in basic nutrients, energy and organoleptic properties are met. Characterized chemical composition food product, taking into account its consumption in the generally accepted quantity.

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 presented in 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 be used to ensure the physiological functions of the body.

calories represents the amount of energy that the body receives when digesting 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 provides 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.

The 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 considered to be approximately consumption from 2000 to 3500 kcal / day.

When 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 no less important. A feature of biological value is the combined value of proteins, fats and carbohydrates.

Biological value of food- characterized by the biological value of proteins, fats, carbohydrates, vitamins and minerals.

Biological value of protein 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 part of them, which are called vitamin called F. PUFAs are not formed in the body. They need to be obtained from food.

Essential amino acids in fats

They must come from outside with food. In addition, the amino acids histidine and cystine are indispensable for the body of infants.

What is the balance of fats, proteins and carbohydrates

Balance of proteins, fats and carbohydrates or BJU for short, an important indicator not only in sports nutrition, but also in healthy eating generally. It is extremely important for the human body which nutrients provide energy. In order for the body to work without failures, a certain balance of proteins, fats and carbohydrates is needed. At the same time, BJU is calculated individually depending on age, weight, gender and degree of physical activity. However, there are also averages.

Proteins should be, on average, 12%, fats 30-35% of the total calorie intake, the rest is carbohydrates.

Balance of proteins, fats and carbohydrates based on the fact that you can not refuse any element. The fact is that refusal, even not for a long time, for a period of more than 5-6 days, can lead to serious changes in the body, and not for the better. For this reason, diets based on the exclusion of one of the elements of BJU are not recommended to be followed for more than 5-6 days.

According to WHO standards, optimal in the diet healthy person is the ratio of proteins, fats and carbohydrates 1.2:1.2:4.

The diet of a healthy person who monitors the level of BJU must necessarily include dietary fiber, such as pectin and fiber. 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 abused, as most diets are not focused on maintaining a balance of BJU, and are aimed at obtaining ultra-fast results.

To maintain a balance of proteins, fats and carbohydrates, fats cannot be excluded from the diet. Fats should be consumed in food and vegetable origin, and animal, as they contain various elements necessary for the body. Refined fats should be excluded from food, as they create a false appearance of balance in nutrition, due to their uselessness and high calorie content.

In order to properly organize your diet, you need to know the composition of the products. Knowing the content of proteins, carbohydrates and fats allows you to simulate bursts of energy and adjust your overall well-being. A proper diet is very important for health, so you need to use special calorie tables. One of them is shown below.

Table of the energy value of products and the content of BJU in staple foods

	100 gr. 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
red sweet pepper
Parsley (greens)
Parsley (root)
Rhubarb (petiole)
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
strawberries
Gooseberry
Sea ​​buckthorn
White currant
Red currants
Black currant
Rosehip fresh
Dried rosehip
gourds
Mushrooms
White fresh
White dried
Boletus fresh
Boletus fresh
Fresh syroezhi
Pickled, salted, dried vegetables and fruits
Sauerkraut
Pickles
salted tomatoes
dried vegetables
Potato
Onion
Dried fruits
Raisins with a stone
Raisin kishmish
Prunes
Bakery products
Rye bread
Wheat bread from flour I grade
Sweet pastries
Wheat crackers
Cream crackers
Wheat flour of the highest grade
Wheat flour. I grade
Wheat flour. II grade
Rye flour
Groats
Buckwheat
Buckwheat
Barley
Wheat."Poltava"
Hercules
corn
Legumes
Peas shelled
Whole peas
Lentils
Dairy products
Cheese from cow's milk
Yogurt natural 1.5% fat
Kefir low fat
Kefir fat
Milk acidophilus
Whole milk powder
Condensed milk
Condensed milk with sugar
curdled milk
Cream 10%
Cream 20%
Sour cream 10%
Sour cream 20%
Curds and special curd mass
Russian cheese
Dutch cheese
Swiss cheese
Poshekhonskiy cheese
Processed cheese
Fat cottage cheese
Bold cottage cheese
Low-fat cottage cheese
Meat products
Mutton
Beef
Lean pork
Pork fat
Veal
Lamb offal
Offal beef
Pork offal
Domestic bird
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
Dry protein
Dry yolk
quail egg
Frozen and fresh fish
Makrurus
Notothenia marble
sea ​​bass
river perch
saber fish
Rybets Caspian
saury large
small saury
Mackerel
Horse mackerel
Sterlet
coal fish
sea ​​eel
Seafood
Shrimp
sea ​​kale
Pasta "Ocean"
Caviar
Chum salmon granular
Bream breakdown
pollock breakdown
Sturgeon granular
Sturgeon breakdown
Hot smoked fish
Bream medium
Salaka (smoking)
Gutted cod headless
Gutted eel
Canned fish in oil
Atlantic sardines. (slices)
Mackerel
Smoked cod
Canned fish in tomato
Horse mackerel
Natural canned fish
Far Eastern shrimp
Cod liver
Fats
Fat lamb or beef rendered
Pork bacon (without skin)
Milk margarine
Margarine sandwich
Vegetable oil
Butter
Ghee butter
Sweets
Dragee fruit
Marmalade
Caramel (average)
Candies glazed with chocolate
Halva tahini
Sunflower halva
Dark chocolate
milk chocolate
Flour confectionery
Wafers with fruit fillings
Wafers with fat fillings
Puff pastry with cream
Puff pastry with apple
Biscuit cake with fruit filling
Sponge cake with fruit filling
Cake almond
Juices
Apricot
Orange
Grape
Cherry
tangerine
Apple
Beetroot
tomato
The drinks
Red table wine

Literature

1. Kolodyaznaya V. S. Food chemistry - St. Petersburg: SPbGAHPT, 1999
2. Table of calorie content and composition of products // URL:

In previous articles, we wrote about how to correctly calculate the number of calories that you need to consume depending on the goals - losing weight (deficit of 15-20% of calories), maintenance (without a deficit) and weight gain (surplus of 15-20%).

However, this is not enough. After all, it is important not only to fit into the specified range of calories, but also to maintain a balance of proteins, fats and carbohydrates (BJU).

For example, after eating three chocolates, you can meet 1500 kcal, but the weight will not go away, and you definitely won’t get the necessary nutrients and trace elements for the body.

If you know other combinations, then this is also quite acceptable. For example, athletes during the "drying" before the competition generally consume food with the proportions of BJU 80/10/10. Naturally, this has nothing to do with health.

The cycle of the weight loss program is compiled as follows:
BJU balance - 30/20/50
● 1 day - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 2 - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 3 - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 4 - nutrition without deficiency (supporting day).

If you want to maintain weight, then you do not need to reduce 20% of the calorie content of the diet.
When gaining weight, you need to make an increase in the caloric content of the diet by 15-20%.

When you drop the last 3-5 kg ​​from planned, you can modify the weight loss cycle by adding an alternation of low- and high-carb days:
● 1st day - a day with a 20% deficit, BJU balance 40/25/35;
● 2nd day - day with 20% deficit, BJU balance 30/20/50;
● 3rd day - a day with a 20% deficit, BJU balance 40/25/35;
● Day 4 - food without deficiency, balance BJU 30/20/50.

Then repeat these cycles.

Fats should make up at least 15-25% of your diet, so don't go to extremes. If you "cut" the amount of fat and carbohydrates to an unreasonable level, then the results of your training will go down the drain. Just like a car needs fuel, you need carbs before your workout. (Not all, but only the excess will be deposited as fat) In any case, try to maintain a reasonable deficit of 20%.

Do not forget that 1 g of protein and 1 g of carbohydrates contains 4 kcal, 1 g of fat - 9 kcal.

Calculation example:

For example, you calculated that you can consume 1500 kcal per day to maintain weight. Let's say you want to lose some weight.

In their quest to lose weight, many girls try different nutrition systems, trying to find a way to lose weight quickly and effectively. We follow a low-carb diet, sit down on a protein one, and constantly try to minimize the intake of fats in the body.

As a rule, all these diets give only a temporary result, and at the end of a period of strict nutrition, the weight returns. This is at best - at worst, the weight becomes even greater than it was before the start of the diet.

Pay attention!

In order to lose weight evenly, and then maintain the parameters of the subject 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 their deficiency, which leads to various problems not only with the figure, but also with vital systems. The intake of all of these substances is important for the normal functioning of metabolism.

Sources of proteins, fats and carbohydrates:

What percentage of proteins, fats and carbohydrates should be supplied with calories to our body?

Proteins - 30% of the diet

Protein during weight loss is good because it gives a long-lasting feeling of fullness, 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 foods, the rest should be vegetable proteins. It is animal food that provides the body with amino acids that have great value for the normal function of the body.

Complete protein is found in beans, lean fish, cottage cheese. Avoid meats that contain more fat than protein, such as chicken thighs or fatty pork.

Fats - at least 10%

As bad as they are for your body, fats perform important functions in the body, including hormone production and cell building. Nutritionists divide these substances into saturated and unsaturated. The first group is more unhealthy, as it leads to an increase in cholesterol levels, so saturated fats should be consumed less.

A prominent source of unhealthy fats is today's popular palm oil, which is added to many industrial products. It is poorly digested and much more harmful than regular butter. Saturated fats are best obtained from animal foods. Sources of "healthy" fat are fatty fish and vegetable oil.

Carbohydrates - 60%

Despite such a large, at first glance, figure, fiber, vitamins and minerals are added to this percentage, which enter the body, as a rule, from the same sources. Most of these nutrients are found in fruits and vegetables.

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 excess carbohydrates turn into fats and are deposited at the waist and in other problem areas.

We are talking, first of all, about sweet and starchy vegetables and fruits, which should be consumed minimally.

Among carbohydrates there are so-called complex and light carbohydrates. Substances of the first group (vegetables, brown rice, cereals, fruits, whole grain flour dishes) are more useful, as they are slowly absorbed and do not lead to sharp jumps in blood glucose levels. Light carbohydrates (starch, sugar) turn into fat faster.

Naturally, all 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 a good result with moderate intensity training (about three times a week). It is this formula that is considered optimal in order not to feel hungry for a long time and at the same time not to overeat. Also, the ratio of BJU can be different for women and men.

How to calculate the balance of BJU individually?

Several factors are taken into account when calculating, for example, gender, weight, age, activity coefficient (lifestyle, intensity of training or lack thereof is taken into account).

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 gradually return to normal weight.

• One gram of protein - four calories
• One gram of fat - nine calories
• One gram of carbohydrates - four calories

For the lower calorie threshold (1200 calories), this figure will be:

• proteins: 30% of total calories - 360 calories or 40 grams
• fats: 10% of total calories - 120 calories or about 13 grams
• carbohydrates: 60% of total calories - 720 calories or 180 grams

Please note that these figures are minimum and are given as an example of how to calculate the balance of BJU in the daily diet. Such a caloric content of the diet can be equated to a rigid express diet, which is not recommended by nutritionists, since a serious failure in metabolism can occur, which will then be difficult to restore.

Basic rules for maintaining the balance of BJU:

• Carefully study the labels of products - there you will find a description of the quantitative content of proteins, fats and carbohydrates.
• Try to eat varied, your favorite foods (even if they are very healthy) alternate with those that you are not used to eating as often as possible.
• Cook foods only in healthy ways - boil, bake, stew. So you minimally change the content of proteins, fats and carbohydrates in them.
• If possible, count how many calories you consume every day and try not to increase this rate, but if necessary, evenly and smoothly reduce it.

Of course, in order to eat a balanced diet every day, you will have to count not only the calories eaten, but also carefully weigh the products. Once you get used to eating according to this system, you will understand that there is nothing complicated about it.

Seriously tuned in healthy weight loss girls make up a menu for the whole week, including first, 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 daily troubles, and at the same time, the risk of overeating or losing count.

To facilitate this task, especially for beginners, we can advise you to get a kitchen scale, beautiful diaries, and even download special computer programs or applications for smartphones. These tools make balancing nutrition real and easy.

Source: http://xn----htbbacbpccnglsso1ag.xn--p1ai/index.php?id=1226

The right balance of proteins, fats and carbohydrates in a balanced diet

What can better testify to the health of all organs, no matter how beautiful and well-being? And they largely depend on the content of our daily diet. After all, it is not without reason that one aphorism says that “a person is what he eats”.

Basic knowledge about the composition of food products and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.

Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are "made." But the main role in nutrition is assigned to three whales: proteins, fats and carbohydrates.

And therefore, in order to correctly observe the proportions of the consumption of "building material", you need to understand the role of the main elements well.

Squirrels

Protein is the foundation on which a person's physical health rests. Without protein, neither the growth process of the body nor the regeneration of damaged, dead tissues is possible.

Protein (aka protein) is the main "building material" of the body. It is from it that new cells are created, it is he who ensures the integrity of cell membranes.

Protein exists in two versions: complete;

Defective.

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

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

Fats

Helpful 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 wasted energy.

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

Vegetable fats contain unsaturated fatty acids that are very important for the life of any organ.

The body does not know how to synthesize them on its own, and therefore must be obtained from such foods as unrefined vegetable oils (especially olive and corn), nuts, whole grain cereals. Animal fats are hidden in meat, fish, milk, eggs.

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

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

Carbohydrates

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

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

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

Complex (starch, glycogen).

A person consumes sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not 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. It is best if it is 60% of the daily menu. It is recommended to give preference to natural carbohydrates.

Remember that the ability of carbohydrates to be converted into fats is a direct threat to the formation of excess weight.

Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, fruits.

From them you can cook any dishes, for example, a salad from white cabbage will be delicious.

Source: http://dieta-prosto.ru/b162/Pravilqnyj_balans_belkov_zhirov_i_uglevodov_v_racionalqnom_pitanii

Calorie content and balance of BJU

Speaking about weight loss, the topic of caloric content or energy value is almost always touched upon.

The network offers a wide selection of daily calorie counters, as well as special food calorie tables with ready-made parameters.

However, it is worth understanding what calorie content really is, and how this figure compares with another equally important indicator - BJU.

Terminology

Energy value - calories- represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, the products "burn" in the body, releasing heat. This value is measured in kilocalories, which are commonly called " food calories", without the prefix "kilo".

In contrast to the energy value, there is also nutritional value of products. This category includes the content of carbohydrates, fats and proteins per 100 grams of ready-to-eat product.

The 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, exercise stress, lifestyle and so on.

Excursion into history

The initial data for the study of calories date back to 1891-1897. At that time, the American chemist E. Wilber and physicist E. Rose studied the relationship between human heat transfer and the calorie content of the nutrients he absorbed. 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, introduces the calculation of the calorie content of foods into general distribution.

In 1917, the physician Lulu Peters published his book entitled Calorie Solving: All About Diet and Health. This is the first work in nutrition, which is aimed at promoting calorie counting in order to get rid of excess weight and keep yourself in great 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 me to change the course of thinking and think not about eating a slice of black bread, but about eating exactly 100 calories of bread. The ideas of Lulu Perez were supported in the United States and began to actively become popular among the population. However, "American fun" is soon on the wane.

The revival of the question of the energy value of products begins in the 50s during the fashion for thinness and miniature models. Women's magazines are beginning to recall the simple, but efficient way weight loss, using which even the most average housewife will be able to have model parameters.

In the 60s, Twiggy's "reed" becomes the main star of the catwalk, the forms of which will be standards for a couple of decades. In all this hectic struggle with extra pounds and weight control, counting calories is considered a prerequisite for a proper diet.

Types of calorie foods

Proteins, fats and carbohydrates

To maintain energy balance and make proper diet nutrition, 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.

Squirrels

Proteins are considered complete if they include 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, 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, as well as a violation of blood flow. But excess is no less harmful.

With excessive consumption of protein foods, obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints occur.

Fats

The feeling of fullness with food is a sign of the presence of fats in the body. Most of the incoming lipids are consumed as an energy material. Only together with fats do vitamins A, D, E, F come in and are fully absorbed.

As for calorie content, this indicator is the highest in lipids compared to proteins and carbohydrates.

Fats are divided into two groups: vegetable (oils) and animal ( 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, a violation of the activity of the central nervous system and a decrease in immunity occur. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.

Carbohydrates

The body's main source of energy is carbohydrates. They are divided into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is starch, glycogen, pectin and fiber.

Helpful advice!

A lack of carbohydrates can lead to disruption 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, then excessive consumption of carbohydrate foods is fraught with the occurrence diabetes, atherosclerosis and obesity, as well as disorders in the digestive system.

The ratio of BJU and calories

In order to determine the importance of combining caloric content and calculating the BJU of food consumed, you should understand what exactly this ratio represents. ________________________________________________________________________________

As an example, let's take the usual sugar.

Its calorie content 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 to replenish energy reserves, you should only eat about 450 grams of sugar during the day.

However, such nutrition 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 - 10 to 35% Fats - 20 to 35%

Carbohydrates - from 45 to 65%

At the same time, for people who want to lose weight, the above parameters look a little 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 1g per 1kg of weight.

If during weight loss the obligatory 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 create a balanced diet for yourself, which will allow you to lose weight without harm to health and with maximum results.

Some numbers

These simple formulas will help you correctly and individually calculate the amount of calories, proteins, fats and carbohydrates needed in order to lose weight.

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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 figure should be multiplied by the activity coefficient: Low (predominantly sedentary) - 1.2 Small (light sports 1-3 times a week) - 1.38 Medium (moderate exercise 1-5 times a week) - 1.55 High (intensive exercise 5-7 times a week) - 1.73 All this can be done much easier using our calculators. About 20% should be subtracted from the obtained indicator in order to obtain the daily rate at which the body begins to lose excess weight. This figure has a certain 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. Calculate BJU

Pay attention!

It should be noted that 1 gram of proteins and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal. Therefore, proteins should be 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:

Squirrels(if the lower limit is 1250) = (1250 x 0.3)/4Proteins (if the upper limit is 1600) = (1600 x 0.35)/4

Result: from 93 to 140g per day

Fats(if 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 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, using the example of theory and practical calculations, the fact that calorie content and BJU indicators are closely interconnected with each other has been proved.

It is important to take into account all these data when drawing up the right balanced diet, not only for weight loss, but also to keep the body in great shape.

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