Proteins, fats, carbohydrates: what they are, what foods they contain, table

Carbohydrates

These are the main energy suppliers. Their task is to help muscle fibers work normally. In addition, the element contributes to the normal metabolism of fats and proteins in the body.

The following varieties are distinguished:

Simple . This category includes mono- and disaccharides - elements that have a simple structure. The main representatives are fructose, sugar, maple syrup, and sweets.
Complex . They have a complex structure and are called polysaccharides. The main suppliers are legumes, vegetables, cereals, and durum pasta. They play a key role in the body and have a positive effect on all ongoing processes.

Knowing where carbohydrates are found in foods, you can achieve any goals. So, their share should be 40-60% of the diet if the goal is weight gain. If the goal is to lose weight, then the requirements are lower - 10-30% . In this case, the main emphasis should be on complex “representatives”.

Their excessive consumption leads to the accumulation of fat deposits, which negatively affects the figure. Lack is the path to weakness, bad mood, lethargy, fatigue and drowsiness.

It is recommended to eat foods rich in carbohydrates before two to four o'clock in the afternoon. Otherwise, unspent energy can be converted into unnecessary fat.

There are many uncertainties associated with food. So, many people are interested in: is bread carbohydrates or proteins? To avoid such ambiguities, consider the list of carbohydrate products:

Candies, sugar, marmalade, pasta, dates, raisins and jam - the volume of the element is 60-70 grams (based on 100 grams).
Beans, bread, prunes, cakes, halva, chocolate, peas, apricots - 45-60 grams .
Curd cheeses, green peas, figs, grapes, potatoes, ice cream and bananas - 12-20 grams .
Watermelon, apricots, peaches, oranges, blueberries, lemon, strawberries - 6-10 grams .

As already mentioned, your diet should contain complex carbohydrates. If we give a list of products containing proteins and carbohydrates of this type, then it is worth highlighting brown rice, cereals (primarily oatmeal and buckwheat), lentils, soybeans and mushrooms.

Let's summarize:

When losing weight, this nutrient should be consumed 10-30% (no more), and when maintaining (gaining) weight - 40-60%.
The menu should be filled with a complex type of element.
Carbohydrate foods are taken before 2-4 pm .
Eliminating or reducing the consumption of fast carbohydrates is only a plus.

How much sugar do we eat unnoticed?

The problem is not what you eat, but how much! For example, in 100 grams of sweets the amount of sugar can reach 70 grams (with a daily carbohydrate intake of 365 to 400 g/day) , that is, if you eat 2 large pieces of chocolate cake, a box of chocolates or a jar of jam, you can get a third or half of the norm at one time on carbohydrates.

At the same time, you will not feel particularly full, because there will also be meals with carbohydrates - bread, potatoes, pasta, cereals, and so on.

This is how you can completely unnoticed exceed the daily norm and store fat.

It’s interesting that we simply cannot eat something natural that contains a lot of glucose. Take the same dates, they contain up to 86 grams of glucose per 100 grams of weight, but we cannot eat more than 3-4 pieces. By weight it is no more than 10 grams, while 1 piece of cake can weigh 150-200... and fits perfectly in us...

Hence the conclusion that if you switch from baking to natural sweets, you will eat less, get full faster and, of course, lose weight, or rather, return to your normal weight due to fat deposits.

Squirrels

Protein (protein) is an invariable component of the diet. This is the main building material, without which the growth of muscles and tissues in general is impossible. It was noted above that fats, carbohydrates and proteins must be distributed in strict accordance. The share of protein is 30-50% of the total diet. In the process of losing weight, the figure should be higher - 50-70% .

Products high in it:

Cottage cheese (low-fat), meat, beans, peas and cheeses - from 15 grams or more (per 100 grams of product).
Cottage cheese (fat), porridge (oatmeal, millet, buckwheat), pork, boiled sausages - 12-15 grams .
Rye bread, green peas, pearl barley, dairy products, potatoes, cabbage - 5-10 grams .
Fruits, vegetables, mushrooms, berries - 1-2 grams .

Protein is also divided into two categories:

An animal that comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.
Vegetable , which the body receives from plants. It is worth highlighting rye, oatmeal, walnuts, lentils, beans, soy and seaweed.

To cover the daily requirement, a person should receive 0.8-2.5 grams of protein per kilogram of weight . With less volume there is a high risk of deficiency and negative health consequences. Some athletes increase the dosage to 3-4 grams, but this approach is not always justified due to the body’s inability to digest and absorb such a volume. At the same time, an excessive amount of protein creates additional stress on the body, which can also lead to a number of negative consequences.

Knowing which foods are rich in proteins and carbohydrates, it is easier to plan your diet and achieve your goals faster. As for protein, there are a number of other nuances worth remembering:

Add both plant and animal types of nutrients to your menu.
Plan your dosage based on your goals, activity, weight, and overall caloric intake. This is not difficult to do. It is enough to control the amount of proteins, fats and carbohydrates in foods and make up for the deficiency when the need arises.
Eat protein and vegetables for dinner. In this case, dishes should be steamed, boiled or cooked in the oven. Frying is not recommended.

Products containing protein

Proteins are divided into two types: animal and plant origin. Your diet should contain foods containing both types of protein. But you should know that animal proteins are complete, they have a high degree of absorption and a rich amino acid composition. While proteins of plant origin, on the contrary, are not completely absorbed by our body and have a poor amino acid composition.

Squirrels. The role of proteins in the human body

Below are products containing animal and plant protein .

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will be forced to compensate for it from your muscles and organs). This figure can reach a higher value (5-6 g), but this is if you have heavy training with iron and your goal is to gain weight. Otherwise, your body does not need such a larger amount of protein, since an excess of protein has a bad effect on the liver and kidneys, overloading them with its breakdown products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the entire body. Therefore, when consuming foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating a beautiful body with sculpted muscles, but only if you adhere to the following rules:

Eat proteins of both animal and plant origin, but give more preference to products containing animal protein (eggs, fish, cottage cheese, chicken, beef, etc.)
Eat the right amount of protein based on your workouts, weight, and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
The evening meal should be mostly protein. Try to eat foods that contain protein and are steamed, boiled, or baked.

Fats are another source of energy, but more powerful than carbohydrates. Visceral fat, along with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and famine, when the supply of nutrients to the body is reduced or not received at all;

- fats help our blood vessels remain elastic, and nutrients easily flow through them to all cells and tissues of our body;

— fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Products containing fats must be present in your daily diet.

The average amount of fat a person needs is 1 g per 1 kg of weight. This is approximately 25-30% of the total calorie content of your diet, both for those losing weight and for those not losing weight.

Fats

Many people forget about the benefits of fats, which, along with carbohydrates, are considered energy suppliers. Fat deposits retain heat, provide energy and act as support for internal organs.

Also they:

The main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all.
Guarantees the elasticity of blood vessels, thanks to which beneficial elements penetrate faster to tissues and cells.
Helpers in normalizing the condition of the skin, nail plates and hair.
Participants in hormone synthesis. In addition, they are responsible for the process of menstruation.

If you take foods that do not contain fat, a number of negative consequences may occur. The normal dosage is 0.8-1 grams per kilo of weight , which is on average 10-20% of the total diet.

As for products, it is worth highlighting the following representatives:

Butter (butter, ghee, vegetable), cooking fat, margarine, pork fat - from 80 grams or more .
Cheese, pork, goose or duck meat, sour cream, sausage (boiled, smoked), chocolate - 20-40 grams .
Beef, beef sausages, salmon, saury, mackerel - 10-20 grams .
Candies, pink salmon, lamb, full-fat kefir, milk, cottage cheese - 3-10 grams .

When considering this nutrient, it is worth knowing that there are two types:

Useful (unsaturated) . Their consumption is beneficial for the body. Sources include avocado, vegetable oils, seeds, sprouts, fish, fish oil.
Bad (saturated) - cream, lard, meat (pork, lamb, beef).

Let's summarize:

Eating foods with fats is necessary. The average dosage is 0.8-1 grams per kilo of weight.
Consumption of fatty foods in the evening is undesirable.
The main emphasis should be on unsaturated fats.

A few words about fiber

Fiber deserves special attention, which the human body almost never absorbs, because in the intestinal area there is no microflora suitable for this. At the same time, for optimal functioning of the digestive tract, it is necessary to consume at least 30, but not more than 40 g of dietary fiber within 24 hours. This can be fiber, pectins and other components, which ensures optimal peristalsis of the intestinal area.

Experts have found that food-type fibers are able to retain water, representing a natural adsorbent. In addition, they fully ensure the removal of toxic components from the body and help reduce cholesterol levels in the blood. It is due to this that the likelihood of developing cardiovascular diseases is significantly reduced and glucose absorption is inhibited. In general, fiber is no less important for the human body than proteins, fats and carbohydrates for diabetes.

Questions and answers

Is fish carbs or protein? Many people ask the question what elements are supplied by fish. There is no definite answer here - it all depends on its type. Thus, the protein/carbohydrate content in bulls is 13/5.2 grams. As for the rest (most) of the fish - bream, flounder, pink salmon, crucian carp and others, they contain no carbohydrates at all, but a sufficient amount of protein.
Are vegetables proteins or carbohydrates? When it comes to vegetables, many contain both nutrients. For example, green onions contain 1.3 grams of protein and 4.3 grams of carbohydrates, eggplants - 0.6/5.5 g, cauliflower - 2.5/4.9 g, red peppers - 1. 3/8.1 g and so on.
Which foods are high in protein and low in carbohydrates and fat? Lean chicken, lean fish and seafood, and low-fat cottage cheese are suitable here. These products are ideal for use on a diet.

additional information

I would like to draw your attention to the fact that products of carbohydrate origin are divided into four categories. The first of them contains bakery and cereal products. They are actively used in daily nutrition and include a significant proportion of starch, which can be very harmful in diabetes.

Experts draw attention to the fact that bread made from wholemeal flour, for example, rye or doctor's, as well as some cereals (pearl barley, buckwheat and others) include dietary fiber.

We are also talking about vitamin components of group B and the presence of microelements. That is why proteins, fats and carbohydrates in the food table are extremely important.

Next, you should pay attention to vegetables, which, as is known, include a significant amount of vitamin components and microelements. In addition, they are rich in fiber. The ratio of starch in them is insignificant, and therefore it is permissible to consume cabbage, beets, carrots and some other items without any restrictions, a complete list of which is strongly recommended to be agreed with a specialist.

Of all the varieties of vegetables, potatoes and corn are the exception, as a result of which their use is strongly recommended to be taken into account when calculating insulin dosages.

Fruits and berries, which are an excellent source of vitamin components, deserve no less attention. They contain a significant proportion of easily digestible carbohydrates (for example, glucose or fructose). It must be borne in mind, however, that all fruits and berries (except lemons) increase blood sugar levels. This is especially true for grapes, bananas and figs, which should not always be included in dishes or products.

The last category is dairy products. Considering that milk contains lactose, namely milk sugar, all dairy products that include whey (kefir, milk, fermented baked milk) can be classified as easily digestible carbohydrates. They are the ones that are absorbed most quickly and without any problems.

Experts strongly recommend that you familiarize yourself with the table of proteins, fats and carbohydrates to understand the topic presented and exactly how the diet should be composed. All this is very important for each diabetic and will make it possible to maintain all body functions at the proper level, as well as avoid the development of complications and consequences.