Proteins, fats and carbohydrates. How to calculate the daily allowance

Candidate of Medical Sciences, leading researcher at the Federal Research Center for Nutrition and Biotechnology Svetlana Derbeneva says :

— Once upon a time, the formula of proteins-fats-carbohydrates (BJU) was considered ideal - 1:1:4. Today, experts have come to the conclusion that there is no universal ratio of proteins, carbohydrates and fats in the diet that is suitable for everyone.

The BJU formula must be constantly adjusted depending on the age, health status and needs of the person, as well as his activity.

The only constant requirement is that all three components must be present in the diet. Refusal of one of them is fraught with serious health problems.

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Bad or good?

Dividing proteins into harmful and beneficial is not entirely correct. Protein can be definitely harmful only in case of individual intolerance. Since it is proteins that trigger the cascade of allergic reactions in the body, even the most beneficial protein will be harmful to the person in whom it causes allergies. In other cases, it is more correct to talk about proteins that are more or less useful.

The value of a protein determines its composition. All proteins (and there are more than a thousand of them) consist of a long chain of amino acids, which are divided into essential (entered into the body only with food) and non-essential (they can be synthesized in the body). The more essential amino acids a protein contains, the more valuable it is.

The maximum amount of essential amino acids is contained in milk, egg, meat, fish and soy proteins. Vegetable proteins are considered less valuable. However, they have another advantage. Animal proteins enter the body in combination with not all healthy animal fat. There is no fat in plant foods. Therefore, nutritionists believe that a third of all proteins in the diet should be of plant origin.

It is believed that an adult whose work does not require serious physical activity needs 1 g of protein per 1 kg of body weight per day. In case of kidney diseases accompanied by impaired kidney function, the protein intake rate is reduced to 0.6-0.8 g per kg of body weight per day. Professional athletes have a higher protein consumption rate - 1.3-1.6 g per kg of body weight per day and even more, depending on the type of sport and sports period.

It is not advisable to exceed this norm.

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Nutrients for normal human metabolism

Nutrition is the intake and assimilation of substances necessary for growth, vital activity and reproduction into the body. From a biological point of view, nutrition provides the body with sources of energy, substrates for biosynthesis, vitamins and minerals, and water. Insufficient or excess nutrition is the main cause of metabolic disorders. Satisfying the plastic and energy needs of the body serves as a criterion for the formation of nutritional standards. In turn, nutritional standards that determine the amount of food substances consumed are based on scientific research on the metabolism of fats, proteins, carbohydrates, water, minerals, and vitamins in various population groups. The so-called physiological nutritional standards are a scientifically substantiated food ration in quantitative and qualitative aspects that fully covers the energy needs of the human body and provides it with all the exogenous substances necessary for metabolism in sufficient quantities and in optimal (balanced) ratios. There are standards developed by the World Health Organization and standards approved in individual countries. In Russia, there are “Norms for physiological needs for energy and nutrients for various groups of the population of the Russian Federation” (Methodological recommendations of the Ministry of Health and Social Development of the Russian Federation 2. 3. 1. 2432-08). The daily requirement for nutrients is established either in accordance with the “Norms...”, which are designed for an “average” man weighing 70 kg and an “average” woman weighing 60 kg, or by calculating the individual’s individual needs in g/kg weight or per 1000 kcal energy consumption. When determining physiological nutritional standards, taking into account the satisfaction of the body's needs for plastic substances, it is assumed that most of them can be synthesized in the body; other substances (essential amino acids, essential fatty acids, all minerals and trace elements, vitamins) are not synthesized in the human body and must be supplied with food.

The composition of food includes food substances or nutrients, which are organic and inorganic elements. They are divided into the following types:

– nutrients needed in large quantities by the body (tens of grams per day) – macronutrients (see section 1. 6); these are proteins, carbohydrates, fats - the main components of food, which are plastic material and energy carriers, water;

– nutrients that are required by the body in small quantities (milligrams, micrograms) – micronutrients (see section 1. 6); These are vitamins, a number of minerals that take part in the process of energy absorption, in the coordination of various functions, in the processes of development and growth of the body.

In addition, all nutrients can be divided into:

1. Essential nutrients (irreplaceable), which are vital nutrients for the body, the lack or absence of which in the diet causes severe and persistent metabolic disorders. Essential nutrients include some amino acids, minerals, and vitamins.

2. Replaceable nutrients can be produced by the body (in the required quantities or partially) with the help of intestinal microorganisms - microflora. Among them are a number of vitamins, amino acids and vitamin-like substances. However, a certain amount of non-essential nutrients must be obtained from food.

The condition for effective absorption and assimilation of nutrients from the gastrointestinal tract is the digestion of nutrients to monomers during cavity and parietal digestion. Some food substances do not undergo hydrolysis in the gastrointestinal tract (plant polysaccharide cellulose) or are not completely broken down. The degree of digestion of nutrients depends on their pre-processing during cooking or mechanical processing during chewing. Thus, food products are not completely absorbed by the body, and when eating mixed food of animal and plant origin, its digestibility in caloric value is about 90-95%.

The need of a particular person for various components of food, the quantity and ratio of nutrients is not only individual, but also depends on age, physical or mental activity performed, state of rest or psycho-emotional stress. Therefore, the determination of the norms and nature of nutrition, although it should take into account general physiological requirements and recommendations, can only be strictly individualized.

Speaking about the energy value of food products, it should be understood that when determining physiological nutritional standards, ideally it is necessary to ensure that the energy value (calorie content) of the food ration corresponds to the energy consumption of a particular organism. They consist of energy costs of the basal metabolism (gender, age, anthropometric parameters), energy costs associated with the specific dynamic effect of food and the characteristics of work activity. However, due to the fact that individual determination of the required caloric intake of food for each person is difficult for obvious reasons, a unified approach to determining the required nutritional value of food products has been adopted in dietetics. In this case, an adult able-bodied individual aged 18-60 years can be classified into one of five groups, differentiated depending on the amount of energy expenditure, the so-called physical activity coefficient. For these groups, the average values ​​of energy expenditure and corresponding nutrient intake were calculated, ranging from 1700 kcal/day to 2600 kcal/day. When calculating the optimal caloric intake of foods, it is recommended that approximately half of the daily energy supply come in the form of carbohydrates, no more than a third from fats, and the rest from proteins.

The need for protein is an evolutionarily established dominant in human nutrition, determined by the need to ensure the optimal physiological level of essential amino acids. With a positive nitrogen balance during periods of growth and development of the body, as well as during intensive reparative processes, the need for protein per unit of body weight is naturally higher than that of the average healthy person. The criteria for the qualitative assessment of food protein are digestibility, biological value and the actual quality of the protein. Protein digestibility characterizes the proportion of nitrogen absorbed in the body from the total amount consumed in food. Biological value indicates the degree of nitrogen retention and the efficiency of its utilization to maintain nitrogen balance. The quality of a protein is determined by the presence of essential amino acids in a certain ratio, both among themselves and with non-essential amino acids.

The required amount of protein in the body is 0.5-1 g per 1 kg of body weight of an adult per day. The physiological requirement for protein for a healthy adult man ranges from 65 to 117 g/day for men, for a healthy adult woman - from 58 to 87 g/day. The physiological protein needs of children under 1 year old are 2.2-2.9 g/kg body weight, children over 1 year old are from 36 to 87 g/day.

Sources of complete protein, containing a full set of essential amino acids in quantities sufficient for protein biosynthesis in the human body, are products of animal origin (milk, dairy products, eggs, meat and meat products, fish, seafood). Proteins of animal origin are absorbed by the body by 93-96%. For adults, the recommended proportion of animal proteins in the daily diet from the total amount of proteins is at least 50%.

Proteins of plant origin are naturally deficient in essential amino acids. In addition, legumes contain proteinase inhibitors, which reduces the absorption of protein from them. On the contrary, in protein concentrates from legumes, the amino acid composition and absorption are close to those of animal protein. Protein from plant products is absorbed by the body by 62-80%. Protein from higher mushrooms is absorbed at a level of 20-40%.

Fats (lipids) supplied with food are the most energy-intensive food substance. The physiological need for fats for an adult healthy man is from 70 to 154 g/day, for an adult healthy woman from 60 to 102 g/day. The physiological need for fats is for children under one year of age 5.5-6.5 g/kg body weight, for children over one year of age – from 40 to 97 g/day.

As mentioned above, fats of plant and animal origin have different compositions of fatty acids, which determine the characteristics of their metabolism and physiological effects. The body's need for fats containing saturated and unsaturated fatty acids varies significantly.

Saturated fatty acids with medium chain length are able to be absorbed in the digestive tract without the participation of bile acids and pancreatic lipase, are not deposited in the liver and are subject to β-oxidation. Animal fats can contain saturated fatty acids with chain lengths of up to twenty carbon atoms or more. These animal fats include lamb, beef, pork and a number of others. Consumption of saturated fatty acids for adults and children should be no more than 10% of the daily calorie intake.

Monounsaturated fatty acids include myristoleic and palmitoleic acids (fish and marine mammal fats), oleic acid (olive, sesame, rapeseed oils). Monounsaturated fatty acids, in addition to their intake from food, are synthesized in the body from saturated fatty acids and partly from carbohydrates.

The physiological need for monounsaturated fatty acids for adults and children is 10% of the daily caloric intake.

Of the polyunsaturated fatty acids (PUFAs), linoleic and linolenic acids are of particular importance for the human body, as they are structural elements of cell membranes and ensure normal development and adaptive reactions of the human body. PUFAs are precursors of bioregulators formed from them - eicosanoids. The physiological need for PUFAs for adults and children is 6-10% of the daily caloric intake.

Subclasses of PUFAs are acids of the ω-6 and ω-3 families. ω-6 fatty acids are found in almost all vegetable oils and nuts (flaxseed, cruciferous seeds, soybean). The main dietary sources of ω-3 fatty acids are fatty fish and some seafood. Of the ω-6 PUFAs, a special place is occupied by linoleic acid, which is the precursor of the most physiologically active acid of this family - arachidonic acid. The physiological need for ω-6 fatty acids for adults is 8-10 g/day, for ω-3 fatty acids - 0.8-1.6 g/day. The optimal ratio of ω-6 to ω-3 fatty acids in the daily diet should be 5-10: 1. The physiological need for ω-6 and ω-3 fatty acids is 4-9% and 0.8-1% of the calorie content of the daily diet for children from 1 year to 14 years and 5 - 8% and 1-2% for children from 14 to 18 years, respectively.

In addition to fatty acids, dietary lipids must contain cholesterol and phospholipids. The amount of cholesterol in the daily diet of adults and children should not exceed 300 mg. Food products of plant origin mainly contain the phospholipid lecithin, which contains the vitamin-like substance choline, as well as cephalin. The optimal content of phospholipids in the diet of an adult is 5-7 g/day.

Food carbohydrates are represented mainly by polysaccharides (starch), and to a lesser extent by mono-, di- and oligosaccharides. The physiological need for digestible carbohydrates for an adult ranges from 257 to 586 g/day, which covers 50-60% of the daily energy requirement. The physiological need for carbohydrates is for children under one year old 13 g/kg body weight, for children over one year old from 170 to 420 g/day. The average daily intake of carbohydrates is determined by the type of activity and energy costs. The minimum dose is considered to be 50–60 g, a further reduction of which leads to critical disturbances in metabolic processes.

In food products, carbohydrates are present in the form of monasaccharides (glucose, fructose and galactose) - in honey and fruits, oligosaccharides (sucrose and lactose) - in milk and in all sweets containing sucrose, as well as polysaccharides. Polysaccharides are divided into starch polysaccharides (starch and glycogen) and indigestible polysaccharides - dietary fiber (fiber, hemicellulose, pectins). Although carbohydrates make a significant contribution to the body's energy supply, they are not considered essential nutrients.

The group of dietary fibers includes polysaccharides, mainly of plant origin. The group of dietary fibers includes cellulose, hemicellulose, lignin, phytin, chitin, pectin, gums, mucus, protopectins, and alginates. Dietary fiber performs a number of important biological functions, not only in relation to the digestive system, but also in terms of systemic metabolism. Hemicellulose, cellulose and lignin absorb water by filling empty spaces in their fibrous structure. In unstructured ballast substances (pectin, etc.), water binding occurs through transformation into gels. Due to the increase in fecal mass and direct irritating effect on the colon, the rate of intestinal transit and peristalsis increases. Dietary fiber increases the binding and excretion of bile acids and neutral steroids, including cholesterol, from the body, and reduces the absorption of cholesterol and fats in the small intestine. Due to its absorption capacity, dietary fiber adsorbs or dissolves toxins, thereby reducing the risk of contact of toxins with the intestinal mucosa, the severity of intoxication syndrome and inflammatory-dystrophic changes in the mucous membrane. Due to its ion-exchange properties, dietary fiber removes heavy metal ions (lead, strontium) and affects electrolyte metabolism in the body. Some opportunistic bacteria absorb nutrients through the biochemical processes of decay and fermentation. Pectins suppress the vital activity of these microorganisms, which helps normalize the composition of the intestinal microflora. Dietary fiber stimulates the growth of lactobacilli, streptococci and reduces the growth of coliforms, affecting the metabolic activity of normal microflora. Finally, dietary fiber increases the synthesis of vitamins B 1, B 2, B 6, PP, and folic acid by intestinal bacteria. The physiological need for dietary fiber for an adult is 20 g/day, for children over 3 years old 10-20 g/day.

Vital micronutrients are represented in food products by substances of organic nature and minerals. Micronutrients of organic nature include water-soluble (C, B1, B2, B6, B12, folates, pantothenic acid, niacin) and fat-soluble (A, D, E, K) vitamins (according to V. A. Tutelyan et al., 2008).

Vitamin C (forms and metabolites of ascorbic acid) is involved in redox reactions, the functioning of the immune system, and promotes the absorption of iron. The established level of physiological need is 45-110 mg/day.

Vitamin B1 (thiamine) in the form of thiamine diphosphate formed from it is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. The established level of requirement is 0.9-2.0 mg/day. Vitamin B2 (riboflavin) in the form of coenzymes is involved in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. The established level of requirement is 1.1-2.8 mg/day.

Vitamin B6 (pyridoxine) in the form of its coenzymes is involved in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, participates in maintaining the immune response, participates in the processes of inhibition and excitation in the central nervous system, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood . The established level of requirement is 1.1-2.6 mg/day.

Niacin as a coenzyme is involved in redox reactions of energy metabolism. The established level of requirement is 11-25 mg/day.

Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. The established level of requirement is 1.4-3.0 mcg/day.

Folates as a coenzyme are involved in the metabolism of nucleic acids and amino acids. The established level of requirement is 150-400 mcg/day.

Pantothenic acid is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. The established level of requirement in different countries is 4-12 mg/day.

Biotin is involved in the synthesis of fats, glycogen, and amino acid metabolism. The established requirement level is 15-100 mcg/day.

Vitamin A plays an important role in the processes of growth and reproduction, differentiation of epithelial and bone tissue, maintaining immunity and vision. The established level of physiological requirement is 600-1500 mcg ret. eq. /day. The upper tolerable intake level is 3000 mcg ret. eq. /day. Beta-carotene is a provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A. The physiological requirement for adults is 5 mg/day.

Vitamin E is represented by a group of tocopherols and tocotrienols, which have antioxidant properties. It is a universal stabilizer of cell membranes, necessary for the functioning of the gonads and heart muscle. The established level of physiological need is 7-25 mg current. eq. /day.

The main functions of vitamin D are associated with maintaining calcium and phosphorus homeostasis and carrying out the processes of bone tissue mineralization. The established requirement level is 0-11 mcg/day.

The metabolic role of vitamin K is due to its participation in the modification of a number of proteins of the blood coagulation system and bone tissue. The established level of requirement in different countries is 55-120 mcg/day.

The needs of the human body for minerals - macroelements and microelements, according to their biological role, are presented in the table.

The human body’s need for macro- and microelements (according to V. A. Tutelyan et al., 2008).

Saturated or unsaturated?

Healthy unsaturated fats (found in olive oil, nuts, avocados and fish), on the other hand, protect the heart by lowering bad cholesterol and increasing good cholesterol. The most valuable component of unsaturated fats is omega-3 and omega-6 unsaturated fatty acids. The record holders for their content are fish and olive oil. They resist the formation of blood clots and cholesterol plaques, improve brain function, strengthen memory and immunity. According to some studies, consuming these acids can reduce the risk of heart disease by 35%, and the chance of dying from a heart attack by 50%. The norms for fat consumption for a person happy with his figure are 0.8-1 g per 1 kg of body weight per day.

By the way!

A lack of fat immediately affects your appearance - the skin wrinkles and dries out, hair becomes lifeless, and nails become brittle. In addition, fats supply the body with energy, regulate heat exchange and promote the absorption of many other useful substances. Provided that the diet contains the right fats. Harmful fats include saturated fats, which are found in full-fat dairy products, meat, processed meats and fast food. They provoke the deposition of cholesterol plaques on the walls of blood vessels and, as a result, heart disease.

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And now we’ll talk about the price.

For this we need WHO standards.

So, WHO tells us that in order to be healthy and active, we need to consume:

1g per kg of weight – Protein;

1.1g per kg of weight – Fat;

4g per kg of weight – Carbohydrates.

What fits into the BZHU scheme: 10-15%/30-35%/50-60% and is comparable to the proposed weight loss scheme 30-35/10-15/50-60, i.e. proteins began to perform an unusual energy function in place of fat.

Cool? - No!

Fat has distinct roles in the body. The most important: energy and plastic. The condition of the skin, hair, nails are all fats.

And if you look more broadly - VITAMINS .

With a diet containing only 10-15% fat, there will simply be a lack of fat-soluble vitamins!

Fat-soluble vitamins: A, D, E, K.

The first signs of vitamin
A
are “night blindness.”

Lack of vitamin
D :
- Depression and loss of strength;

— Problems with conception;

— Diabetes and obesity (Vitamin D helps reduce parathyroid hormone, which in the long term helps weight loss. It also increases the level of leptin, a hormone that controls the accumulation of fat and is responsible for the feeling of fullness);

- Muscle weakness;

— Osteoporosis (you not only need to carry “extra” weight, but also make your bones rotten)

Vitamin
E
– has the strongest antioxidant effect. Prevents the formation of blood clots and prevents the development of vascular atherosclerosis. And why do we need this vitamin, right?

Vitamin
K
- increases blood clotting, reduces capillary permeability and improves tissue regeneration. Is it also not necessary when losing weight? I doubt…

Carbohydrates

Everyone knows that carbohydrates are the enemies of your figure. Therefore, as soon as there is an urgent need to lose weight, the first step is usually to give up carbohydrates. And they make a serious mistake. With a prolonged lack of carbohydrates, the body cannot completely burn fat, which is why it forms metabolic byproducts - ketones. Accumulating in the blood and urine, they cause an unpleasant state - ketosis, the symptoms of which are lethargy, fatigue, irritability, and decreased performance. Therefore, a carbohydrate-free diet is considered one of the hardest for the body.

It is no coincidence that carbohydrates are included in the triad of essential nutritional components: they provide the body with energy, nourish the brain and are responsible for the feeling of fullness. The main thing is to eat the right carbohydrates.

These organic compounds have different structures.

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Functions of fats

1. Energy

   - indeed, the power plants of cells, tirelessly producing energy, are capable of using not only carbohydrates as raw materials - although, to be honest, they often prefer glucose.

   The use of fats as metabolic firewood is a very beneficial process and provides long-term saturation at all levels of the body’s functioning.

   After triglyceride molecules have been broken down into their constituent components by digestive enzymes and absorbed into the epithelial villi of the inner lining of the intestine, fatty acids and glycerol are sent to the mitochondria, where they are “burned” with the subsequent formation of energy in the form of ATP.

   Just think about it: if 1 glucose molecule is capable of producing only 38 ATP molecules (and this takes into account that all the stars in the sky will converge and oxygen will be supplied on time - otherwise, the process will be limited to 2 ATP molecules and the formation of lactic acid). At the same time, such an efficiency of fat is equivalent to several hundred ATP molecules - everything, we repeat, depends on the composition of fatty acids.

   However, there are some limitations: in particular, the transformation of glucose does not require the presence of mitochondria, small energy plants - this is perhaps the only cascade of catabolic reactions (that is, breakdown processes) that occurs in the cytoplasm of cells. In addition, the existence of the so-called “barrier organs,” which include, for example, the brain, makes it impossible (due to the insurmountable border between the blood and the tissue itself) for fatty acids, transported in complex with large molecules by plasma proteins, to enter them from the vessels.

2. Structural

   - first of all, these are components of cell membranes. Phospholipids (along with protein molecules) participate in the formation of a clearly defined boundary between the cytoplasm (that is, the internal contents) and the extracellular environment.

3. Regulatory

   : Many biologically active compounds are formed from them. Signaling molecules, steroid hormones, and even individual vitamins are all lipophilic in nature.

4. Shock absorbing

   - This is a kind of airbag that protects internal organs from mechanical damage.

Simple or complex?

Simple (easily digestible) carbohydrates, which are also called fast carbohydrates for their ability to instantly increase blood sugar levels. The body can extinguish this surge in only one way - by turning sugar into fat deposits. In addition, to process large amounts of sugar, large amounts of insulin are required. Eating fast carbohydrates wears out the pancreas, so it is better to minimize their amount in the diet.

Another thing is complex carbohydrates, which consist of hundreds of different elements. They release energy gradually, providing long-lasting saturation. Such carbohydrates per day must be consumed at least 50-55% of the total calories - 3 g per kilogram of weight. And if a person is engaged in physical labor or is actively involved in sports, then the rate of carbohydrate consumption should be increased at the rate of 5-6 g per kilogram of weight.

Complex carbohydrates are found in vegetables, fruits, cereals and whole grain bread. Fast carbohydrates - baked goods and sweets.

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How to find out your norm?

There are no universal nutritional standards. Any numbers that are given in textbooks on dietetics and in books on proper nutrition are averaged data. In practice, the daily requirement for proteins, fats and carbohydrates varies depending on the person’s activity level, his goal, body type, the presence of diseases affecting metabolism, region of residence, and so on.

The calculation of calorie intake can be found using the Harris-Benedict formula, which showed that the number of calories a person needs every day depends on the basal metabolic rate (BMR) and active metabolic rate (AMR).

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Pro's views

Sports professionals and nutritionists are unanimous that calculating BJU is necessary for athletic people. For an ordinary person, for example, fats need 80-100 g per day. For athletes, it is recommended to consume 10% less fat and not consume it two hours before training, as this promotes fat deposition in the liver.

Carbohydrate products play an important role as a supplier of energy to the muscles and brain. Otherwise, the athlete simply will not have enough strength to overcome the exercises.

Protein, so indispensable for increasing muscle mass, takes its rightful place in the menu. But don’t get carried away with this type of product. Proteins contain a large amount of nitrogen. It is removed from the body by the kidneys. Excess protein is a blow to the kidneys. For those with kidney pathologies, protein can be consumed in the form of legumes, nuts, and seeds.

Experts' opinion

Master of Sports in bodybuilding, winner of Arnold Classik Europe in the Mens Physigue category, fitness model Denis Gusev advises first calculating calories, and then calculating BJU. Because the result of the goal that a person would like to achieve will ultimately depend on the number of calories. Denis Gusev has repeatedly appeared on the covers of fashion and sports magazines, and was also the face of the X-Fit fitness club, worked as a personal trainer for Wold Class, and graduated with honors from MESI with a degree in economic analysis.

Maria Akhlupkina, nutritionist, consultant at the Diva Aesthetic Medicine Center and Non-Stop fitness clubs, speaker at forums and seminars on dietetics and gastroenterology , believes that calorie counting is a thing of the past. It is much more important to take a serious approach to the quality of the menu, diversifying it with macro- and microelements. You need to calculate your norm of proteins, fats and carbohydrates. You can adhere to the average statistical standards for the ratio of BZHU, but to calculate an individual diet you need to contact nutritionists.

Anastasia Gubner, a specialist in rational nutrition, nutritionist, wellness coach , explains that complex carbohydrates should provide the body with at least 50% energy. Of course, these are not cakes and buns that give you a feeling of fullness, but hunger also sets in quickly. Because of this, the appetite is always in good shape, and this is bad for those who watch their figure. Therefore, the emphasis is on complex carbohydrates in the form of whole grain bread, as well as durum wheat pasta.