The effect of nutrition on human health

The effect of nutrition on human health: comprehensive leadership

I. Energy and macronutrients: the basis of life

• A. Caloria: balance of energy equation

  • 1. Calorie definition: The unit of measurement of the energy necessary to maintain vital functions, physical activity and growth.
  • 2. Metabolism: The process of converting food into energy. Basal metabolism (BMR) is the energy necessary to maintain life at rest. Factors affecting BMR: age, gender, muscle mass, genetics, hormones.
  • 3. The need for calories: Individual needs depend on gender, age, level of activity, physiological condition (pregnancy, lactation) and the presence of diseases. Calculation formulas (Harrisa-Benedict, Mifflin-San Dzan).
  • 4. Calorie’s shortage and excess: Deficiency leads to weight loss, fatigue, and impairment of immunity. Excess-to weight gain, an increase in the risk of chronic diseases (type 2 diabetes, cardiovascular diseases).
  • 5. Calorie quality: More important than a simple count. Preference should be given to nutrient products rich in vitamins, minerals and fiber, and not empty calories from processed products and sugar.

• B. Squirrels: building material of life

  • 1. Protein definition: Organic compounds consisting of amino acids. It is necessary for the construction and restoration of fabrics, synthesis of enzymes, hormones and antibodies.
  • 2. Amino acids: The main structural units of proteins. There are replaceable (synthesized in the body) and irreplaceable (act only with food) amino acids.
  • 3. Springs of protein: Animals (meat, fish, eggs, dairy products) and plant (legumes, nuts, seeds, tofu). It is important to diversify the sources to obtain all the necessary amino acids.
  • 4. Squirrel need: Depends on the age, level of activity, state of health. The recommended norm is 0.8 g of protein per kg of body weight. Athletes and people involved in heavy physical labor are required more.
  • 5. The consequences of the deficiency and excess protein: Deficiency leads to a loss of muscle mass, weakness, impairment of immunity. Excess can have a load on the kidneys.

• C. Fat: Energy, Hormones and the assimilation of vitamins

  • 1. Definition of fats (lipids): Organic compounds necessary for energy, isolation, assimilation of fat -soluble vitamins (A, D, E, K) and the synthesis of hormones.
  • 2. Types of fat:
    • Saturated fats: Mostly in animal products (meat, dairy products). Excessive consumption is associated with an increase in cholesterol and the risk of cardiovascular diseases.
    • Unsaturated fats:
      • Mononasized fats: Olive oil, avocados, nuts. Useful for the heart.
      • Paul -Eathed out fats: Vegetable oils (sunflower, corn, soy), fish. Contain omega-3 and omega-6 fatty acids.
      • Transjir’s: Formed in the process of hydrogenization of vegetable oils. Contained in processed products (fast food, pastries). Extremely harmful to health.
  • 3. Omega-3 and omega-6 fatty acids: Ezmable fatty acids necessary for the health of the brain, heart and immune system. It is important to maintain balance between them.
  • 4. The need for fats: 20-35% of the total number of calories are recommended. Preference should be given to unsaturated fats.
  • 5. The consequences of the deficiency and excess fat: Deficiency can lead to dry skin, deterioration of vitamin absorption. Excess-to weight gain, an increase in the risk of cardiovascular diseases.

• D. Carbohydrates: The main source of energy

  • 1. Determination of carbohydrates: Organic compounds, the main source of energy for the body.
  • 2. Types of carbohydrates:
    • Simple carbohydrates (sugar): They are quickly absorbed, cause a sharp jump in the level of glucose in the blood. Contained in sweets, carbonated drinks, fruits.
    • Complex carbohydrates (starch and fiber): Slowly absorbed, provide a prolonged feeling of satiety. Contained in vegetables, whole grains, legumes.
  • 3. Glycemic index (GI) and glycemic load (GN): Indicators characterizing the rate of increase in blood glucose after the use of certain products. Products with low GI and GN are preferable.
  • 4. Fiber (dietary fiber): It is not digested in the body, but it is important for the health of the digestive system, maintaining the normal level of cholesterol and glucose in the blood.
  • 5. The need for carbohydrates: Depends on the level of activity. 45-65% of the total number of calories is recommended. Preference should be given to complex carbohydrates.
  • 6. The consequences of the deficiency and excess carbohydrates: Deficiency leads to fatigue, weakness. Excess – to weight gain, an increase in the risk of type 2 diabetes.

II. Micronutrients: necessary for health

• A. Vitamins: metabolic regulators

  • 1. Determination of vitamins: Organic compounds necessary in small quantities for the normal functioning of the body.
  • 2. Classification of vitamins:
    • Fatable vitamins (A, D, E, K): Dissolve in fats, accumulate in the body.
    • Water -soluble vitamins (B, C): Dissolve in water, do not accumulate in the body, require regular intake.
  • 3. The main vitamins and their functions:
    • Vitamin A (Retinol): Vision, immunity, cell growth. Sources: carrots, pumpkin, liver.
    • Vitamin D (calciferol): The assimilation of calcium, bone health. Sources: sunlight, fat fish, enriched products.
    • Vitamin E (Tokoferol): Antioxidant protection, skin health. Sources: vegetable oils, nuts, seeds.
    • Vitamin K (Phillokhinon): Blood coagulation. Sources: Green sheet vegetables.
    • Vitamin C (ascorbic acid): Immunity, antioxidant protection, collagen synthesis. Sources: citrus fruits, pepper, broccoli.
    • B vitamins B:
      • TIAMIN (B1): Metabolism of carbohydrates.
      • Riboflavin (b2): Energy exchange.
      • Niacin (B3): Health of the skin and nervous system.
      • Pantotenic acid (B5): Synthesis of hormones.
      • Pyridoxin (B6): Amino acid metabolism.
      • Biotin (B7): Health of the skin, hair and nails.
      • Folic acid (B9): Cell growth, prevention of fetal development defects.
      • Kobalamin (B12): Health of the nervous system and hematopoiesis.
  • 4. Vitamin deficiency: Can lead to various diseases. For example, vitamin D deficiency – to rickets, vitamin C deficiency – to scurvy.
  • 5. Hypervitaminosis: An excess of vitamins, especially fat -soluble, can be toxic.
  • 6. Recommendations for vitamins consumption: Getting vitamins from a variety of food. If necessary, taking vitamin complexes on the recommendation of a doctor.

• B. Minerals: structural components and participants in metabolic processes

  • 1. Definition of minerals: The inorganic substances necessary for building fabrics, regulation of metabolic processes and maintaining an electrolyte balance.
  • 2. Classification of minerals:
    • Macro elements: Required in large quantities (calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur).
    • Microelements: Required in small quantities (iron, zinc, iodine, selenium, copper, manganese, chrome, molybdenum, fluorine).
  • 3. The main minerals and their functions:
    • Calcium: Health of bones and teeth, muscle contractions, blood coagulation. Sources: dairy products, green leafy vegetables.
    • Phosphorus: Health of bones and teeth, energy metabolism. Sources: meat, fish, dairy products, nuts.
    • Magnesium: Muscle function, nervous system, regulation of blood glucose levels. Sources: green leafy vegetables, nuts, seeds, whole grains.
    • Sodium: Regulation of water balance, nervous conductivity. Sources: salt, processed products.
    • Potassium: Blood pressure regulation, muscle function. Sources: fruits, vegetables, legumes.
    • Iron: Oxygen transport, immunity. Sources: red meat, poultry, legumes, green leafy vegetables.
    • Zinc: Immunity, wound healing, cell growth. Sources: meat, seafood, nuts, seeds.
    • Iodine: Thyroid function. Sources: iodized salt, seafood.
    • Selenium: Antioxidant protection, thyroid function. Sources: seafood, Brazilian nuts.
  • 4. Mineral deficiency: Can lead to various diseases. For example, iron deficiency – to anemia, iodine deficiency – to thyroid diseases.
  • 5. Excess minerals: Can be toxic. For example, an excess of iron can damage the organs.
  • 6. Mineral consumption recommendations: Getting minerals from a variety of food. If necessary, taking mineral complexes on the recommendation of a doctor.

• C. Water: The basis of life

  • 1. The role of water in the body: Regulation of body temperature, nutrient transport, waste withdrawal, participation in chemical reactions.
  • 2. The need for water: Depends on the age, level of activity, climate. It is recommended 2-3 liters per day.
  • 3. Water sources: Water, drinks (tea, juice, milk), fruits, vegetables.
  • 4. Signs of dehydration: Thirst, dry mouth, headache, fatigue, constipation.
  • 5. Advantages of sufficient water consumption: Skin health, improving digestion, increasing energy.

III. Power and prevention of diseases

• A. Cardiovascular diseases

  • 1. Risk factors: High cholesterol, high blood pressure, obesity, diabetes, smoking, sedentary lifestyle, genetic predisposition.
  • 2. Nutrition and heart health:
    • Reducing the consumption of saturated and trans fats: Replacement with unsaturated fats.
    • Increase in fiber consumption: Vegetables, fruits, whole grain products.
    • Moderate consumption of sodium: Salt consumption restriction.
    • Increase in potassium consumption: Fruits, vegetables, legumes.
    • Regular fish consumption: Omega-3 fatty acids are rich.
    • Moderate alcohol consumption: Red wine can have a protective effect.
    • Weight control: Maintaining a healthy weight.
  • 3. Useful products: Oatmeal, avocado, nuts, fish, olive oil, berries.

• B. Diabetes 2 types

  • 1. Risk factors: Obesity, sedentary lifestyle, genetic predisposition, high blood pressure, high cholesterol.
  • 2. Power and control of the level of glucose in the blood:
    • Carbohydrate consumption control: The choice of products with low GI and GN.
    • Increase in fiber consumption: Vegetables, fruits, whole grain products.
    • Reducing sugar consumption and processed products.
    • Regular meals: Maintaining a stable level of glucose in the blood.
    • Weight control: Maintaining a healthy weight.
  • 3. Useful products: Whole grain products, legumes, vegetables, fruits with low gi, low -fat meat, fish.

• C. Cancer

  • 1. Risk factors: Genetic predisposition, smoking, alcohol, obesity, exposure to carcinogens, malnutrition.
  • 2. Power and prevention of cancer:
    • Increase in fruits and vegetable consumptions: Contain antioxidants and phytochemicals.
    • Limiting the consumption of red and processed meat.
    • Increase in fiber consumption.
    • Maintaining a healthy weight.
    • Alcohol consumption restriction.
  • 3. Useful products: Broccoli, berries, tomatoes, garlic, green tea.

• D. obesity

  • 1. Risk factors: Overeating, sedentary lifestyle, genetic predisposition, hormonal disorders, stress.
  • 2. Nutrition and weight loss:
    • Creating a calorie deficit: Reducing calorie consumption and increasing physical activity.
    • Choosing nutrients: Rich in vitamins, minerals and fiber.
    • Increased protein consumption: Provides a feeling of satiety.
    • Limiting the consumption of processed products, sugar and fats.
    • Regular meals: Prevention of overeating.
    • Sufficient water consumption.
  • 3. Useful products: Vegetables, fruits, low -fat meat, fish, legumes, whole grain products.

• E. Osteoporosis

  • 1. Risk factors: Age, Paul (women are more susceptible), genetic predisposition, calcium deficiency and vitamin D, sedentary lifestyle, smoking, alcohol.
  • 2. Food and bone health:
    • Sufficient calcium consumption: Dairy products, green leafy vegetables, enriched products.
    • Sufficient consumption of vitamin D: Sunlight, fat fish, enriched products.
    • Sufficient protein consumption: It is necessary for the health of bones.
    • Limiting the consumption of salt, caffeine and alcohol.
  • 3. Useful products: Dairy products, green leafy vegetables, fatty fish, enriched products.

IV. Special groups of the population and their need for nutrition

• A. Pregnant and lactating women

  • 1. Increased need for calories, protein, vitamins and minerals: To ensure the growth and development of the fetus and maintain the health of the mother.
  • 2. Important nutrients:
    • Folic acid: Prevention of malformations of the nervous tube of the fetus.
    • Iron: Prevention of anemia.
    • Calcium: Health of the bones of the mother and fetus.
    • Vitamin D: Calcium assimilation.
    • Omega-3 fatty acids: Development of the brain and vision of the fetus.
  • 3. Products that should be avoided: Raw meat and fish, unpasturized dairy products, alcohol, excess caffeine.

• B. Children and adolescents

  • 1. The need for sufficient calories, protein, vitamins and minerals: For growth and development.
  • 2. The importance of healthy food habits: The formation of preferences in food for life.
  • 3. Restriction of sugar consumption, processed products and carbonated drinks.
  • 4. The importance of breakfast: Provides energy and improves concentration.
  • 5. Sufficient physical activity.

• C. Older people

  • 1. Reducing the need for calories: Due to a decrease in metabolism and physical activity.
  • 2. Increased need for protein, vitamins and minerals: To maintain muscle mass and bone health.
  • 3. The risk of vitamin D and B12 deficiency: Due to a decrease in assimilation.
  • 4. The importance of eating products rich in fiber: To improve digestion.
  • 5. Sufficient water consumption.
  • 6. The need to adapt nutrition to possible diseases and restrictions.

• D. Athletes

  • 1. Increased need for calories, protein and carbohydrates: To provide energy and recovery after training.
  • 2. The importance of the correct eating time: Before, during and after training.
  • 3. The need for hydration: Sufficient consumption of water and electrolytes.
  • 4. Individual approach: Depending on the sport and intensity of training.
  • 5. The role of sports nutrition: To improve results and recovery.

V. Special diets and restrictions

• A. vegetarianism and veganism

  • 1. Types of vegetarianism: Lacto-this vegetarian, elbow vegetarian, this-vegetarianism, veganism.
  • 2. Advantages of vegetarianism: Reducing the risk of cardiovascular diseases, type 2 diabetes, some types of cancer.
  • 3. The importance of diet planning: To ensure a sufficient amount of protein, iron, calcium, vitamin B12 and omega-3 fatty acids.
  • 4. Sources of protein for vegetarians: Legumes, tofu, pace, nuts, seeds.
  • 5. The need to use enriched products or taking vitamin B12 additives for vegans.

• B. Blind diet

  • 1. The need for people with celiac disease or gluten intolerance.
  • 2. Exclusion from the diet of products containing gluten: Wheat, rye, barley.
  • 3. Alternative products: Rice, corn, buckwheat, cinema, amaranth, potatoes, tapioka.
  • 4. The importance of attentive reading of labels: Gluten may be contained in unexpected products.

• C. Diets for allergies and food intolerance

  • 1. The need to exclude allergen from the diet: Milk, eggs, nuts, soy, fish, seafood, wheat.
  • 2. The importance of consulting a doctor or nutritionist: To identify allergens and develop an individual food plan.
  • 3. The risk of nutrient deficiency: When limiting the diet.
  • 4. The need for careful reading of labels.

• D. Diets for diseases

  • 1. Individual nutrition recommendations: Depending on the disease.
  • 2. Examples: Diet for diabetes, diet for kidney diseases, diet for liver diseases.
  • 3. The importance of consulting a doctor or nutritionist.

VI. Nutrition and mental health

• A. The effect of nutrition on mood and cognitive functions

  • 1. The connection between the intestines and the brain: The intestinal microbiota affects the production of neurotransmitters, such as serotonin.
  • 2. Disadvantage of nutrients: It can lead to depression, anxiety and deterioration of cognitive functions.
  • 3. The role of omega-3 fatty acids: In maintaining brain health and improving mood.
  • 4. The role of B vitamins B: In maintaining the health of the nervous system.
  • 5. The role of antioxidants: In protecting the brain from damage.

• B. Nutrition and prevention of mental disorders

  • 1. Balanced nutrition: It is important to maintain mental health.
  • 2. Limiting the consumption of processed products, sugar and caffeine.
  • 3. Regular meals: Maintaining a stable level of glucose in the blood.
  • 4. Sufficient water consumption.
  • 5. Attention to individual needs and food reactions.

VII. Food safety and hygiene

• A. Storage and cooking rules

  • 1. Prevention of food poisoning: Compliance with hygiene and temperature rules.
  • 2. Proper storage of products: In the refrigerator or freezer.
  • 3. Thorough heat treatment: Murder of bacteria.
  • 4. Using different cutting boards: For raw and finished products.
  • 5. Thorough hand washing: Before cooking.

• B. Food supplements and GMOs

  • 1. Food additives: Use in the food industry. Some may be harmful to health.
  • 2. GMOs (genetically modified organisms): Safety and effect on health. The need for marking.
  • 3. The choice of natural and organic products: Minimization of the effects of harmful substances.

VIII. Modern nutrition trends

• A. Conscious food (mindful eating)

  • 1. Attention to the food process: Enjoyment of the taste and texture of food.
  • 2. Food without abstracts: From TV, phone and other gadgets.
  • 3. Distinction between physical and emotional hunger.
  • 4. Cessation of food with a feeling of satiety.

• B. Personalized nutrition

  • 1. Individual nutrition recommendations: Based on genetic analysis, analysis of intestinal microbiots and other factors.
  • 2. Determination of the optimal diet: To maintain health and achieve goals.

• C. Sustainable nutrition

  • 1. The choice of products made taking into account environmental and social factors.
  • 2. Reduction of food waste.
  • 3. Support for local manufacturers.

IX. The role of food professionals

• A. Nutritionists and nutriologists

  • 1. Provision of consultations on nutrition issues.
  • 2. Development of individual food plans.
  • 3. Help in achieving health and weight goals.
  • 4. Education in the field of food.

• B. Doctors

  • 1. Diagnosis and treatment of diseases associated with nutrition.
  • 2. Recommendations for nutrition in the framework of complex treatment.

X. Conclusion: the key to health is a balanced and conscious nutrition. (This is the last word count, and please do not add more content.)