Nutrition and health: the effect of products on the human body

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Chapter 1: Macronutrients – the basis of energy and body construction

  1. Carbohydrates: rapid energy source

    • Functions of carbohydrates: Carbohydrates are the main source of energy for the body, especially for the brain and nervous system. They provide fuel for physical activity and support the normal work of the organs. Glucose, obtained from carbohydrates, is used by cells for the production of ATP (adenosine triphosphate), the main energy currency of the body.

    • Classification of carbohydrates:

      • Simple carbohydrates (sugar): Monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, lactose, maltose). They are quickly absorbed, lead to a sharp rise in blood sugar. Contained in fruits, honey, sweets, milk.

      • Complex carbohydrates (starch and fiber): Polysaccharides consisting of long glucose molecules. They are absorbed more slowly, providing a more stable blood sugar. Contained in cereals (rice, wheat, corn), legumes, potatoes, vegetables. Fiber is an indigestible type of carbohydrates, which is important for the health of the digestive system.

    • Glycemic index (GI) and glycemic load (GN): GI is an indicator of how quickly the product increases blood sugar compared to pure glucose. GN takes into account both the GI and the amount of carbohydrates in the portion of the product. Products with high GI and GN cause a quick rise in blood sugar, which can lead to insulin resistance and an increase in the risk of type 2 diabetes.

    • The role of fiber: Fiber (dietary fiber) is not digested in the small intestine, but plays an important role in maintaining health:

      • Regulation of blood sugar: Slets the absorption of glucose.
      • Improving digestion: Prevents constipation, stimulates intestinal motility.
      • Close -to -level decrease in cholesterol: Binds cholesterol in the intestines and removes it from the body.
      • Support for health microbiots of intestines: It serves food for beneficial bacteria.
      • Weight control: Creates a feeling of satiety, reducing the overall consumption of calories.

    • Recommendations on carbohydrate consumption: It is recommended to use mainly complex carbohydrates rich in fiber, such as whole grain products, vegetables and fruits. Limit the consumption of simple sugars contained in sweets, carbonated drinks and processed products. Individual needs for carbohydrates depend on the level of physical activity, age, gender and health status.

  2. Squirrels: building material and enzymatic activity

    • Protein functions: Proteins play a key role in the construction and restoration of tissues of the body, including muscles, bones, skin, hair and nails. They also participate in the synthesis of enzymes, hormones, antibodies and other important biologically active substances. Proteins are necessary for oxygen transport (hemoglobin), maintaining the immune system and regulating many physiological processes.

    • Amino acids: the main components of proteins: Proteins consist of amino acids, 20 of which are the main ones. 9 Amino acids are indispensable, that is, the body cannot synthesize them and should receive from food. Iznotyable amino acids: histidine, isolacin, leicin, leaps, methionine, phenylalanine, Treononin, Triptofan, Valin.

    • Classification of proteins by source:

      • Animal proteins: Contained in meat, poultry, fish, eggs, dairy products. Usually contain all essential amino acids in the necessary proportions (full -fledged proteins).
      • Plant proteins: Contained in legumes (soy, lentils, peas), nuts, seeds, grain. It can be inferior, that is, do not contain all essential amino acids in sufficient quantities. The combination of various plant proteins allows you to get all the necessary amino acids (for example, a combination of rice and beans).

    • The biological value of the protein: Reflects how effective the protein is used by the body to synthesize new proteins. Eggs have the highest biological value, followed by dairy products, meat and fish. Plant proteins usually have lower biological value.

    • The role of protein in losing weight: Protein promotes saturation and reduces the feeling of hunger, which can help control weight. It also requires more energy for digestion than carbohydrates or fats (thermal effect of food), which can increase calories consumption. Protein is necessary to maintain muscle mass during weight loss.

    • Protein consumption recommendations: The recommended daily protein consumption rate is about 0.8 grams per kilogram of body weight for adults. Athletes and people involved in physical exercises may require more protein (1.2-2.0 grams per kilogram of body weight). It is important to receive protein from a variety of sources, including both animals and plant products. Excessive protein consumption can have a negative effect on the kidneys.

  3. Fat: energy, hormones and protection

    • Fat functions: Fat (lipids) are a concentrated source of energy, providing more than twice as many calories per gram than carbohydrates or proteins. They are necessary for the assimilation of fat -soluble vitamins (a, d, e, k), the synthesis of hormones (for example, sex hormones), protecting internal organs and maintaining the structure of cell membranes. Fat also provide thermal insulation and depreciation.

    • Fat classification:

      • Saturated fats: They are mainly found in animal products (meat, dairy products) and some vegetable oils (coconut, palm). Excessive consumption of saturated fats can increase the level of “poor” cholesterol (LDL) and increase the risk of developing cardiovascular diseases.

      • Unsaturated fats:

        • Mononasized fats: Contained in olive oil, avocados, nuts (almonds, hazelnuts). They can reduce the level of “bad” cholesterol and increase the level of “good” cholesterol (HDL).

        • Paul -Eathed out fats: Contained in vegetable oils (sunflower, corn, soybean), fish (salmon, tuna, mackerel), nuts (walnuts, linen seeds). They include omega-3 and omega-6 fatty acids, which are indispensable.

          • Omega-3 fatty acids: Eicopascentaenic acid (EPK) and non -cosheenic acid (DHG) are found in fish and seafood. Alpha-linolenic acid (ALK) is found in linseed oil, walnuts and chia seeds. Omega-3 fatty acids have an anti-inflammatory effect, support the health of the heart and brain.
          • Omega-6 fatty acids: Linoleic acid (LC) is found in vegetable oils. Omega-6 fatty acids are necessary for growth and development, but excessive consumption can contribute to inflammation.

      • Transjir’s: Formed in the process of hydrogenization of vegetable oils. Contained in Margarine, pastries, fried products. Transfiders significantly increase the level of “poor” cholesterol and reduce the level of “good” cholesterol, increasing the risk of developing cardiovascular diseases. Transfine consumption should be limited as much as possible.

    • The ratio of omega-3 and omega-6 fatty acids: It is important to maintain the balance between the consumption of omega-3 and omega-6 fatty acids. In the modern diet, an excess of omega-6 and the lack of omega-3 are often observed, which can contribute to inflammation. It is recommended to increase the consumption of products rich in omega-3 fatty acids.

    • The role of fats in brain health: Omega-3 fatty acids, especially DGC, play an important role in the development and functioning of the brain. They are necessary for the formation of cell membranes of neurons and the transmission of nerve impulses. The omega-3 deficiency can be associated with a deterioration in cognitive functions and an increase in the risk of developing neurodegenerative diseases.

    • Fat consumption recommendations: It is recommended to consume mainly unsaturated fats, especially omega-3 fatty acids. Limit the consumption of saturated fats and completely eliminate trans fats. The total amount of fats in the diet should be about 20-35% of the total number of calories. Choose useful sources of fat, such as olive oil, avocados, nuts, seeds and fat fish.

Chapter 2: Micronutrients – Vitamins and Minerals: INFORMATIONAL LIFE regulators

  1. Vitamins: Organic health compounds

    • Vitamin functions: Vitamins are organic compounds necessary for the normal functioning of the body. They participate in various biochemical processes, regulate metabolism, support the immune system and protect the cells from damage. Vitamins are divided into two main groups: fat -soluble and water -soluble.

    • Fatable vitamins (A, D, E, K):

      • Vitamin A (Retinol): It is necessary for vision, growth, development and maintenance of the health of the skin and mucous membranes. Contained in the liver, dairy products, eggs, carrots, spinach, pumpkin. Vitamin A deficiency can lead to a deterioration in vision, dry skin and a decrease in immunity.

      • Vitamin D (calciferol): It regulates the level of calcium and phosphorus in the blood, is necessary for the health of bones and teeth. It is synthesized in the skin under the influence of sunlight. Contained in fatty fish, eggs, dairy products enriched with vitamin D. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults.

      • Vitamin E (Tokoferol): It is an antioxidant, protects cells from damage with free radicals. Contained in vegetable oils, nuts, seeds, green vegetables. Vitamin E deficiency is rare, but can lead to neurological problems.

      • Vitamin K (Phillokhinon): It is necessary for coagulation of blood and bone health. Contained in green leafy vegetables, broccoli, Brussels cabbage. Vitamin K deficiency can lead to bleeding.

    • Water -soluble vitamins (B vitamins B and vitamin C):

      • B vitamins B:

        • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system. Contained in grain, legumes, meat. Vitamin B1 deficiency can lead to Beri Berie (neurological and heart disorders).

        • Vitamin B2 (Riboflavin): Participates in the energy exchange and maintenance of the health of the skin and mucous membranes. Contained in dairy products, meat, eggs, green vegetables. Vitamin B2 deficiency can lead to inflammation of the mucous membranes and dermatitis.

        • Vitamin B3 (Niacin): It is necessary for energy exchange and functioning of the nervous system. Contained in meat, fish, cereals, legumes. Vitamin B3 deficiency can lead to Pellagra (dermatitis, diarrhea, dementia).

        • Vitamin B5 (pantotenic acid): Participates in the metabolism of proteins, fats and carbohydrates. Contained in most foods. Vitamin B5 deficiency is rare.

        • Vitamin B6 (Pyridoxin): E amino acids and the synthesis of neurotransmitters are necessary for the metabolism. Contained in meat, fish, eggs, legumes, grain. Vitamin B6 deficiency can lead to neurological problems and anemia.

        • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins. Contained in eggs, liver, nuts, seeds. Vitamin B7 deficiency is rare.

        • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells. Especially important for pregnant women to prevent defects in the nervous tube in the fetus. Contained in green leafy vegetables, legumes, enriched grain. Vitamin B9 deficiency can lead to megaloblastic anemia and defects of the nervous tube in the fetus.

        • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the functioning of the nervous system. Contained only in animal products (meat, fish, dairy products, eggs). Vitamin B12 in the form of additives must take vegetarians and vegans. Vitamin B12 deficiency can lead to megaloblastic anemia and neurological problems.

      • Vitamin C (ascorbic acid): It is an antioxidant, participates in the synthesis of collagen, strengthens the immune system and improves iron absorption. Contained in fruits and vegetables (citrus fruits, berries, pepper, broccoli). Vitamin C deficiency can lead to scurvy (bleeding gums, weakness, wound healing).

    • Impact on health: Sufficient consumption of vitamins is necessary for maintaining health, preventing diseases and optimal functioning of the body. Vitamin deficiency can lead to various disorders and diseases.

    • Consumption recommendations: It is recommended to receive vitamins from a variety of food, such as fruits, vegetables, grain, legumes, meat, fish and dairy products. In some cases, vitamin additives may be required, especially with deficiency of certain vitamins or during periods of increased need (for example, pregnancy).

  2. Minerals: inorganic elements for important functions

    • Mineral functions: Minerals are inorganic substances necessary for various physiological processes in the body. They participate in the formation of bones and teeth, regulate the water balance, support the nervous and muscle function, participate in energy metabolism and protect the cells from damage. Minerals are divided into macro elements and trace elements.

    • Macro elements:

      • Calcium (CA): It is necessary for the health of bones and teeth, muscle function, blood coagulation and transmission of nerve impulses. Contained in dairy products, green leafy vegetables, enriched products. Calcium deficiency can lead to osteoporosis and muscle seizures.

      • Phosphorus (P): It is necessary for the health of bones and teeth, energy metabolism and functioning of cell membranes. Contained in most foods, especially in dairy products, meat, fish, grain. Phosphorus deficiency is rare.

      • Kaliy (k): It is necessary to maintain water balance, nervous and muscle function, and blood pressure regulation. Contained in fruits and vegetables (bananas, oranges, potatoes, spinach). Potassium deficiency can lead to muscle weakness and heart rhythm disturbances.

      • Natrius (Na): It is necessary to maintain water balance, nervous and muscle function, and blood pressure regulation. Contained in most foods, especially in processed foods and table salt. Excessive consumption of sodium can lead to an increase in blood pressure.

      • Magnus (MG): It is necessary for muscle and nervous function, energy metabolism, regulation of blood sugar and blood pressure. Contained in green leafy vegetables, nuts, seeds, legumes. Magnesium deficiency can lead to muscle seizures, fatigue and heart rhythm disturbances.

      • Chlorine (CL): It is necessary to maintain water balance and digestion. Contained in most foods and table salt. Chlorine deficiency is rare.

      • Sera (s): It is necessary for the synthesis of proteins and enzymes. Contained in most foods. Sulfur deficiency is rare.

    • Microelements:

      • Iron (FE): It is necessary for the transport of oxygen in the blood (hemoglobin) and energy metabolism. Contained in meat, fish, poultry, legumes, green leafy vegetables. Iron deficiency can lead to iron deficiency anemia (fatigue, weakness, pallor of the skin).

      • Zinc (ZN): It is necessary for the immune function, healing of wounds, growth and development. Contained in meat, seafood, nuts, seeds. Zinc deficiency can lead to a decrease in immunity and growth retardation.

      • Iodine (i): It is necessary for the synthesis of thyroid hormones that regulate metabolism. Contained in sea fish, seafood, iodized salt. Iodine deficiency can lead to hypothyroidism (decrease in thyroid function) and goiter.

      • Selenium (SE): It is an antioxidant, protects cells from damage to free radicals and is necessary for the functioning of the thyroid gland. Contained in Brazilian nuts, seafood, meat. Selena deficiency can lead to a decrease in immunity and thyroid diseases.

      • Media (CU): It is necessary for energy metabolism, the formation of connective tissue and the functioning of the nervous system. Contained in seafood, nuts, seeds, legumes. The shortage of copper is rare.

      • Manganese (Mn): It is necessary for energy exchange, bone formation and cartilage, and antioxidant protection. Contained in cereals, nuts, seeds, legumes. Manganese deficiency is rare.

      • Chrome (CR): It is necessary to regulate the level of sugar in the blood and metabolism of fats and carbohydrates. Contained in broccoli, grapes, meat. Chromium deficiency can lead to a violation of blood sugar.

      • Molybdenum (MO): It is necessary for the metabolism of sulfur and some enzymes. Contained in legumes, cereals, nuts. Molibden deficiency is rare.

      • FTOR (F): It is necessary for the health of bones and teeth, prevents caries. Contained in fluorine water and toothpaste.

    • Impact on health: Sufficient consumption of minerals is necessary to maintain health, prevention of diseases and optimal functioning of the body. Mineral deficiency can lead to various disorders and diseases.

    • Consumption recommendations: It is recommended to receive minerals from various foods, such as fruits, vegetables, grain, legumes, meat, fish and dairy products. In some cases, it may be necessary to receive mineral additives, especially with a deficiency of certain minerals or during periods of increased need (for example, pregnancy).

Chapter 3: The role of water in human life

  1. Water functions: Water is the main component of the human body, making up about 50-70% of body weight. It plays an important role in many physiological processes, including:

    • Transport of substances: Water tolerates nutrients, oxygen, hormones and other important substances to cells and tissues of the body. It also removes waste and toxins from the body through urine, sweat and feces.
    • Body temperature regulation: Water helps to adjust body temperature by sweating. Evaporation of sweat from the surface of the skin cools the body.
    • Participation in biochemical reactions: Water is involved in many biochemical reactions necessary for life, such as hydrolysis (splitting complex molecules into simpler ones using water).
    • Lubrication of the joints: Water provides joint lubrication, preventing friction and providing their normal functioning.
    • Maintaining cell structure: Water helps to maintain the structure and shape of the cells.

  2. Signs of dehydration: Dehydration occurs when the body loses more water than it receives. Signs of dehydration can vary depending on the degree of dehydration and may include:

    • Thirst: The first sign of dehydration.
    • Dry mouth and throat: Reduction in salivation.
    • Dark yellow urine color: Concentrated urine.
    • Rare urination: Reducing the volume of urine.
    • Headache: Dehydration can cause headache.
    • Fatigue and weakness: Reducing energy.
    • Dizziness: Reducing blood pressure.
    • Constipation: Dehydration may make it difficult to pass the feces.
    • Dry skin: Reducing skin humidity.
    • Muscle cramps: Violation of the electrolyte balance.

  3. Factors affecting the need for water: The need for water can vary depending on various factors, including:

    • The level of physical activity: People involved in physical exercises need more water to compensate for losses through sweat.
    • Climate: In a hot climate, the body loses more water through sweat, so the need for water increases.
    • Age: Children and elderly people are more susceptible to dehydration.
    • Health status: Some diseases (for example, diabetes, kidney diseases) can increase the need for water.
    • Pregnancy and breastfeeding: Pregnant and lactating women need more water to maintain hydration of both their and child.

  4. Water consumption recommendations: The general recommendation for adults is about 8 glasses (2 liters) of water per day. However, individual needs may vary. It is important to drink water regularly during the day, and not only when you feel thirsty.

  5. Water sources: Water can be obtained not only from pure water, but also from other sources, such as:

    • Fruits and vegetables: Many fruits and vegetables contain a large amount of water (for example, watermelon, cucumbers, tomatoes).
    • Juices and drinks: Juices, tea, coffee and other drinks also contribute to water consumption, although the content of sugar and caffeine should be taken into account.
    • Soups: Soups contain a large amount of water and electrolytes.

  6. Impact on health: Sufficient water consumption is necessary to maintain health, prevention of diseases and optimal functioning of the body. Chronic dehydration can lead to various problems, including constipation, headaches, fatigue, reduction of cognitive functions and increased risk of kidney disease.

Chapter 4: The influence of culinary processing methods on the nutritional value of products

  1. General principles: Methods of culinary processing can have a significant impact on the nutritional value of products. Some methods can improve the digestibility of nutrients, while others can lead to their loss or the formation of harmful compounds. It is important to choose preparation methods that preserve the nutrients as much as possible and minimize the formation of harmful substances.

  2. Losses of vitamins and minerals:

    • Water -soluble vitamins (B vitamins B and vitamin C): Easily destroyed when heated and lered into water. When cooking vegetables, most water -soluble vitamins go into the broth. It is recommended to cook vegetables for steam, bake or use broth for cooking sauces and soups.
    • Fatable vitamins (A, D, E, K): They are more resistant to heating, but can collapse with prolonged exposure to high temperatures.
    • Minerals: They are more resistant to heating, but can be lered into water during cooking.

  3. The influence of various methods of culinary processing:

    • Cooking: When cooking, a significant part of water -soluble vitamins and minerals passes into water. It is recommended to cook vegetables in a small amount of water and use the broth.
    • Žarka: Frying can lead to a loss of vitamins and minerals, as well as to the formation of harmful substances, such as acrylamide (when frying potatoes and grain products) and polycyclic aromatic hydrocarbons (PAU) (when frying meat on open fire). It is recommended to fry products at moderate temperature and use anti -stick dishes.
    • Baking: The baking allows you to preserve more vitamins and minerals than cook or frying. It is recommended to bake products in the oven at moderate temperature.
    • Steaming: Steaming is one of the most gentle methods of culinary processing, which allows you to preserve the maximum number of vitamins and minerals.
    • Turning: The extinguishing allows you to preserve more vitamins and minerals than cooking, since products are prepared in a small amount of liquid.
    • Cooking in a microwave: Preparation in a microwave can be a quick and effective way to preserve vitamins and minerals, especially if products are cooked in a small amount of water.
    • Pickling: Marinating can improve the digestibility of some nutrients, for example, iron.

  4. Formation of harmful substances:

    • Acrylamide: It is formed when frying potatoes and grain products at high temperatures. Acrylamide is a carcinogen.
    • Polycyclic aromatic hydrocarbons (PAU): They are formed when frying meat on an open fire, especially when fat hits on coals. PAU is carcinogens.
    • Heterocyclicheskie Amin (Gza): Formed when frying meat and fish at high temperatures. GCA are carcinogens.
    • Transjir’s: They are formed during hydrogenization of vegetable oils. Transfiders increase the level of “poor” cholesterol and reduce the level of “good” cholesterol, increasing the risk of developing cardiovascular diseases.

  5. Preparation tips:

    • Choose gentle methods of culinary processing (steamed, baking, stewing).
    • Cook products in a small amount of water and use the broth.
    • Fry products at moderate temperature and use anti -stick dishes.
    • Limit the consumption of fried and processed products.
    • Use fresh high -quality products.
    • Marine meat and fish before cooking.
    • Vary the methods of culinary treatment to ensure a variety of nutrients.

Chapter 5: The influence of various types of diets on health

  1. Vegetarianism and veganism:

    • Definition: Vegetarianism is a power system that eliminates the use of meat, poultry and fish. Veganism is a more stringent form of vegetarianism, excluding all animal products, including dairy products, eggs and honey.

    • Advantages:

      • Reducing the risk of cardiovascular diseases: Vegetarians and vegans usually consume less saturated fats and cholesterol, which can reduce the risk of developing cardiovascular diseases.
      • Reducing risk of type 2 diabetes: Vegetarian and vegan diets are usually rich in fiber, which helps regulate blood sugar.
      • Reduction of the risk of some types of cancer: Some studies show that vegetarians and vegans have a lower risk of developing some types of cancer, such as colon cancer.
      • Reduced blood pressure: Vegetarian and vegan diets are usually rich in potassium, which helps regulate blood pressure.
      • Maintaining a healthy weight: Vegetarian and vegan diets are usually less high -calorie and rich in fiber, which can help maintain healthy weight.

    • Risks and recommendations:

      • Vitamin B12 deficiency: Vitamin B12 is contained only in animal products, so vegans need to take vitamin B12 in the form of additives.
      • Iron deficiency: Vegetable iron (non -meter iron) is absorbed worse than the animal of iron (hemic iron). Vegetarians and vegans need to consume products rich in iron, and combine them with products rich in vitamin C to improve the assimilation of iron.
      • Calcium deficiency: Vegans need to consume products rich in calcium, such as green leafy vegetables, tofu, enriched plant drinks.
      • Omega-3 fatty acid deficiency: Vegans need to consume foods rich in alpha-linolenic acid (ALK), such as linseed oil, walnuts, chia seeds.
      • Protein deficiency: Vegetarians and vegans need to use a variety of plant sources of protein, such as legumes, nuts, seeds, tofu.
      • It is important to plan food in order to ensure all the necessary nutrients.
      • Consultation with a doctor or nutritionist is recommended.

  2. Mediterranean diet:

    • Definition: The Mediterranean diet is a power system based on traditional products and dishes of the Mediterranean countries. It is characterized by high consumption of olive oil, fruits, vegetables, whole grain products, legumes, nuts and fish, moderate consumption of dairy products and poultry, and low red meat consumption.

    • Advantages:

      • Reducing the risk of cardiovascular diseases: The Mediterranean diet is rich in mononasized fats (olive oil), omega-3 fatty acids (fish) and antioxidants (fruits and vegetables), which protect the heart and blood vessels.
      • Reducing risk of type 2 diabetes: The Mediterranean diet is rich in fiber and complex carbohydrates that help regulate blood sugar.
      • Reduction of the risk of some types of cancer: Mediterranean diet rich

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