The importance of proteins, fats and carbohydrates for the body. Functions of proteins, fats, carbohydrates and vitamins in the human body Similar functions of fats and carbohydrates

In this article we will talk to you about the importance of proteins, fats and carbohydrates for the human body. Almost all life processes in our body depend on what we eat. A balanced diet is essential - and this means not only the timely consumption of deliciously prepared food, but also the inclusion in the daily diet of the optimal ratio of substances important for proper functioning such as proteins, fats, carbohydrates and vitamins.

The human body consists of 19.6% proteins, 14.7% fats, 1% carbohydrates, and 60% water. There are also organic compounds that are not included in the structure of tissues, but without their participation many vital functions that occur in the human body would not be performed, and these substances are vitamins. It is on the harmonious combination of all these substances that the maintenance of human life depends.

Squirrels



Proteins, being a high-molecular organic compound, are considered one of the best building materials for cells. In the human body, in addition to the production of living matter, they support and also perform a number of other functions: supporting (proteins are part of cartilage and bone tissue), transport (carrying oxygen and nutrients to cells and organs), enzymatic (they accelerate chemical reactions), protective functions (at the moment toxins enter the human body, proteins combine with them, and then, as compounds, are removed from the body). No less important is another function of these substances: the transmission of hereditary properties (they participate in reading information from DNA). Finally, when there is a lack of energy in the body, proteins begin to break down, which serves as a source of that very missing energy. A lack of proteins in the body can lead to decreased memory, weakened functions of the reproductive and thyroid glands, adrenal glands, and disturbances in hematopoiesis. And although their excess also leads to serious diseases - urolithiasis, joint diseases - without protein foods many life processes occurring in the human body would simply be impossible.

Proteins enter the body with food - they are digested into amino acids, which then enter the blood. Proteins come in animal and plant origin. Animal proteins, as a rule, contain all the necessary amino acids and in the proportions the body needs, so they are usually called “perfect” or “complete”. However, a plant-based diet can be combined so that it contains all the amino acids necessary to fully provide the body. Protein is found in foods such as: cheese, eggs, meat, fish, milk, cereals (especially buckwheat), bread, legumes; to a lesser extent - mushrooms, berries, vegetables, fruits. The daily consumption rate is approximately one and a half grams of protein per kilogram of weight.

Fats

The main purpose of these organic substances is to provide energy to the body. And although it is traditionally believed that fats are quite harmful (their excess in the body reduces the digestibility of proteins, leads to the formation of toxic substances, and is sometimes deposited as fat reserves), we should not forget about their beneficial properties. For example, in addition to the fact that they are the most valuable energy material, their deficiency also leads to a decrease in the digestibility of food, and fat-soluble substances, the source of which are fats, play an important role in many life processes, which is why their lack in food can lead to metabolic disorders .

There are two types of fatty acids - saturated and unsaturated. Saturated fats are found in solid fats (which are solid at room temperature: beef and lamb fats, palm and coconut oils). Their biological properties are low, since they have a negative effect on fat metabolism and liver function, and can contribute to an increase in the level of cholesterol in the blood, which leads to the development of atherosclerosis.
Unsaturated acids are vital substances - they take part in cholesterol and fat metabolism, reduce permeability and increase the plasticity of blood vessels. The recommended daily intake for an adult is 90-110 g. fat, it is desirable that 1/3 be vegetable fats. Sources: vegetable, olive, rapeseed, soybean oils, pine nut and walnut oils, sea fish. Fats contained in butter, lard, beef fat, etc. are considered harmful.

Carbohydrates

Carbohydrates are also a source of energy, covering 58% of the body’s total need for it. They also perform such functions in the human body as storage (being stored “in reserve”) and plastic (participating in the construction of DNA, RNA and ATP molecules). When received in sufficient quantities, carbohydrates are mainly deposited in the muscles and liver in the form of glycogen - animal starch, which is further broken down into glucose and enters the tissues, used for the needs of the body. However, when there is an excess of them in food, carbohydrates turn into fat. Carbohydrates include glucose, sucrose, fructose, cellulose, starch, as well as fiber, which is little used by the body, but is necessary for proper digestion. The average consumption rate is 500 g, during mental or physical activity - 700 g. Cereals, potatoes, bread, pasta, vegetables, fruits, and milk are rich in carbohydrates.

Vitamins

Substances that are no less necessary for the human body than proteins, fats and carbohydrates. They contribute to many processes occurring in it: they promote the synthesis of hormones, take part in the absorption of food, cell restoration, growth, help the body resist diseases, and increase performance. Only a total of several hundred milligrams of various vitamins are enough to maintain biological vital functions - moreover, the body requires its own norm of each vitamin. Most of them are not synthesized in the human body, which is why their intake from food is so important.

Let's summarize. Every process occurring in our body, every activity carried out by a person, inevitably leads to the consumption of energy. A nutritious diet is designed to fully offset these costs. The completeness of the diet is determined primarily by the sufficient amount of proteins, fats, carbohydrates and vitamins it contains.

The role of proteins, fats, carbohydrates, vitamins and minerals in the human body

Health and longevity

Natural nutrition - a new approach

Proteins, fats, carbohydrates

Proteins, fats and carbohydrates are, as we know, the basis of nutrition, which, in turn, is the basis of human existence. As you know, a living organism is a continuously changing, self-renewing system.

Proteins, fats and carbohydrates are both building materials for cells and a source of energy, without which our body cannot exist.

Renewal processes are manifested by multi-link reactions of anabolism and catabolism, which are carried out on the basis of proteins, fats and carbohydrates. The most important participants in these reactions are also vitamins, minerals and, of course, water.

But, as is known, only the presence of proteins, fats and carbohydrates in food does not guarantee the normal existence of a living organism and, even more so, a normal self-renewal process without failures. The structure of nutrition, the ratio of proteins, fats and carbohydrates in food, their qualitative composition are also decisive for human health and longevity. A lack or incorrect ratio of proteins, fats and carbohydrates in food ultimately leads to irreversible changes both in the structure of cells and in the entire body. Moreover, failures even in single links of the self-renewal chain can pose a mortal danger to life - there are too many typical examples (oncological diseases, AIDS, hepatitis, etc.). Failures and deficiencies in supplying the body with proteins, fats and carbohydrates seriously affect the work of all body systems, without exception.

Thus, the quantitative and qualitative composition of proteins, fats and carbohydrates obtained from food is one of the main factors of life support. Of course, this also manifests itself in many less serious problems related to health, skin, weight loss or, conversely, the ability to increase your weight, physical development, etc.

Nutrition is now universally given great importance, the importance of a balanced diet is emphasized (although this term is already outdated), but, unfortunately, very often formally. This is especially typical for a significant part of representatives of official medicine, who do not understand and do not want to understand (or recognize) the important role of dietary supplements in nutrition. After all, these same dietary supplements in modern living conditions significantly improve the absorption of proteins, fats and carbohydrates.

And, perhaps, in no other area related to health, longevity, weight loss, skin condition, there is such a patchwork of opinions, so many methods and theories, often very questionable, and, as a rule, contradictory to each other, as in approaches to nutrition .

At the same time, quite a lot of objective materials have accumulated that allow us to draw unambiguous conclusions both on nutrition in general and on the consumption of proteins, fats and carbohydrates.

As mentioned above, the intake of proteins, fats and carbohydrates from food is associated with the fulfillment of 2 tasks - plastic and energy.

Plastic functions involve the construction of cells and the implementation of metabolic processes. This requires the presence of a quantitative minimum of proteins, fats and carbohydrates, and maintaining the required ratio between them, and certain requirements are imposed on the qualitative composition. For example, the lack of even one essential amino acid in the diet can lead to fatal diseases.

The energy function of proteins, fats and carbohydrates is to provide the body with energy, including that required for many metabolic reactions. Here the ratios and qualitative composition of proteins, fats and carbohydrates are not of fundamental importance, and the determining factor is calorie content. It should be noted that for the implementation of many energy processes occurring in the human body, the presence of certain enzymes, which also have a protein base, is required.

The nature of proteins, fats and carbohydrates, their participation in metabolic processes occurring in the body, their functions and role in ensuring both, in general, the possibility of existence of the human body, and, in particular, its health and longevity, are given in the following articles.

Protein is one of the most important components of our body. Proteins determine the course of basic life processes (tissue growth, metabolism, etc.) in a living organism. Proteins are the main plastic material that underlies cells; all organs of the body, bone and connective tissue are composed of it. Protein makes up up to 45% of a person’s dry weight, and half of all proteins come from muscles.

Protein also forms the basis of enzymes, hormones, immunoglobulins, hemoglobin, components of digestion, mechanisms for generating nerve impulses, etc.

Proteins are involved in energy processes occurring in the body.

As is known, the main structural unit of proteins are amino acids, each of which has at least one basic group - an amino group (NH2) and one acidic group - a carboxyl group (COOH). Amino acids are usually considered to be carboxylic acids, in the molecules of which the hydrogen atom in the radical is replaced by an amino group. The basic structure of an amino acid is a chain of atoms with a positively charged hydrogen ion (H+) at one end and a negatively charged hydroxyl group (OH–) at the other. At the same time, structurally, the amino group can be connected to different carbon atoms, which determines isomerism and important specific features of specific amino acids... ()

Proteins (proteins) are the main building material of cells and tissues of the body - muscles, bones, nails, hair, etc.

Muscle fibers - myofibrils, are polypeptide chains (fibrillar proteins) and, due to the properties of proteins, also have contractile ability.

Proteins, together with phospholipids, form the structural basis of cell membranes. The process of renewal of cells and tissues of the human body is continuous (link...), and in 5-6 months the human body’s own proteins are completely replaced and the body is completely renewed. And the most important function of food proteins is to provide the body with plastic material... ()

Protein, necessary for many vital processes, must enter our body with food. And since the protein reserves in the body are insignificant, food is its only source.

Proteins contained in foods cannot be directly absorbed by the body. During the digestion process, food proteins are broken down into amino acids in the gastrointestinal tract. Amino acids formed in the intestine are absorbed by the mucous membrane of the small intestine, and then enter first the liver and then into organs and tissues. These amino acids, as well as the amino acids formed in the body as a result of the breakdown of its own unused proteins, form a fund used primarily for protein synthesis... ()

Fats are primarily a source of energy. But fats are also necessary to perform plastic functions, to protect the body, to carry out metabolic and many other processes.

In general, fats are complexes of organic compounds, the main components of which are fatty acids. They also determine the properties of fats.

It should be noted that food fats do not directly “transition” into human fats. This is often ignored, which leads, for example, to a misunderstanding of the processes associated with losing weight.

Human fats belong to the group of lipids (from the Greek lipos - fat) - fat-like organic compounds, including fats and fat-like substances that are insoluble in water. Fats are necessary for the implementation of a number of physiological processes that are essential for the existence of the body... ()

The fatty acids found in fats (also called simple lipids) are divided into three groups:

saturated: stearic, palmitic, arachidic, etc.);

monounsaturated: palmitoleic, oleic, arachidonic?

polyunsaturated: linoleic, linolenic, arachidonic.

Fatty acids are the body's fat reserves. They are stored in the form of fat molecules in fat cells, and fatty acids are broken down (the process of lipolysis), primarily in muscle tissue. Fatty acids formed as a result of lipolysis enter the lymph and then into the blood. Moreover, the process is regulated by the body itself, so that more fatty acids than the body needs will not enter the blood.

It must be emphasized that the process of lipolysis in the body occurs constantly, without any stimulation. And along with it comes the process of reverse conversion of fatty acids and glycerol into fat molecules (re-esterification). That is why, if the body as a whole does not need internal sources of energy, then all newly formed fatty acids will reunite into fat and go back into the fat cell. So, any stimulation of lipolysis that does not reflect the actual energy needs of the body gives only a negative result... ()

Carbohydrates are the main daily source of human energy and the largest component of the human diet by weight.

Carbohydrates are organic compounds containing carbon, hydrogen and oxygen.

Carbohydrates are divided into two main categories - simple and complex. Simple carbohydrates - monosaccharides - are various sugars consisting of one molecule. These include glucose, fructose and galactose. Complex carbohydrates are in turn divided into disaccharides and polysaccharides. Disaccharides are sucrose, maltose, lactose. Polysaccharides include starch, glycogen, cellulose, hemicellulose and fiber... ()

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Having a slim and fit figure means having some knowledge in the field of proper nutrition (for example, having an idea about proteins and carbohydrates, their role for the normal functioning of the body) and applying them in life. Thanks to such knowledge, you can choose the diet, menu, schedule, number of meals, etc. that suits you.

So, the main components of food are precisely proteins, fats, carbohydrates.

Squirrels– the main building material of the body (22 amino acids), responsible for muscle mass. Divided into categories - proteins of animal origin and plant origin. Meat, eggs, fish, dairy products are proteins of animal origin. Vegetables, cereals, and legumes contain protein of plant origin. It is very important to include foods high in protein and minimal fat in your diet (sea fish, chicken, low-fat cottage cheese and milk). If you adhere to, then a sufficient amount of fresh fruits, vegetables and legumes will help replenish the necessary reserves of building material.

Carbohydrates– the main suppliers of energy necessary for the full functioning of all organs and systems. They accumulate in the muscles and liver (glycogen). Like proteins, carbohydrates are also divided into two categories - monosaccharides (simple) and polysaccharides (complex). When drawing up a diet menu, it is worth excluding so-called fast carbohydrates, since they contribute to the active production of insulin, which leads to an increase in fat mass. Preference should be given to products with high levels of polysaccharides, but only in the morning and lunch hours. These are, as a rule, fruits, dried fruits, honey, as well as cereals and wholemeal bread. Anything that contains white sugar and white flour are easily digestible carbohydrates that quickly turn into fat on the body.

Fats– energy-intensive energy sources. Foods containing fats saturate the body with calories. They are necessary for a healthy appearance, namely complexion, hair, nails, and for the production of hormones. Fats () are classified into saturated, unsaturated, and polyunsaturated. Seeds, nuts, fish, and oils contain a lot of unsaturated and polyunsaturated fats. Meat, lard, eggs, dairy products, palm oil and chocolate are high in saturated fat. Excessive consumption of these products is the cause of atherosclerosis, obesity and other diseases. To maintain body tone, it is important to use unsaturated and semi-saturated fats, that is, natural fats, in your diet.

If you are creating a diet menu for yourself, then remember that proteins, fats, and carbohydrates must be present in your daily diet. The main thing is their quality and composition ().

If you love Caucasian cuisine, then check out Kharcho Soup. Recipe . This light and tasty dish will please your family and even guests.

“Everyone has heard that you need to eat rationally, choosing the right foods for your diet in order to satisfy your body’s needs for fats and carbohydrates. So what are these elements, why do we need them so much, and in what quantity should we consume them to burn excess fat Let's take a closer look.

Squirrels
Protein is protein - the building material of tissues in our body. Of course, this element is simply necessary for the growth of muscle tissue. What do we, who have decided to take care of our figure, need to know about squirrels?

Rule one!
The protein should be fresh, preferably purchased at the market and not in a supermarket.

Fresh fish, fresh chicken fillet, veal-beef, etc.

Seafood (scallops, crabs, shrimp, squid, etc.) is not only high-quality protein, but also a storehouse of microelements and vitamins; it is a protein that is easily digestible and does not clog the body.

Egg. Egg white is pure protein. An egg should be present in the diet every day because it contains a complete composition of amino acids. One or two boiled eggs a day is a must. You don’t need to eat more than 1-2 yolks a day, they contain harmful fats.

You should not eat the same foods, the protein should be different.
Try to eat all types of foods. Squid, eggs, chicken, cottage cheese, fish. Please note that proteins are antagonists of carbohydrates. That is, if a food is protein, then, as a rule, it does not contain carbohydrates, and vice versa. If we take, say, cod fish, it contains from 17 to 20 g of protein per 100g, with almost 0 carbohydrates. If we take plant products, for example, buckwheat, it is about 70g of carbohydrates and very little (3g) of protein.

Fats
Fats are made up of fatty acids, which can be roughly divided into saturated and unsaturated fats.

Saturated fats are bad fats. They are also called refractory. They are practically not absorbed by the body and are deposited in the chastity belt. These fats are the most difficult to get rid of later. Saturated fats are lamb, pork.

Unsaturated fats are polyunsaturated fatty acids. They are very useful, they give us good condition of hair, skin, and nails. They speed up our metabolism and lower blood pressure. They can be bought in the pharmacy version - Omega 3, Omega 6, Omega 9. It is better to buy in stores, the concentration of fats in the products is higher there. Unsaturated healthy fats are, of course, fish, fish oil, vegetable oils - olive, flaxseed, grape. The oil must be first cold pressed, no refined, purified, because... there is nothing useful in them anymore. What else, nuts. You need to be careful with nuts. They have a very high calorie content: up to 800 calories per 100g. of which 70 percent will be fat, so you don’t need to consume more than a 30-gram handful per day.

You can’t completely eliminate fats from your diet! This is a big myth: now I will remove all fatty foods from my diet and lose weight. If you remove fats, your metabolism will be disrupted, and you will look and feel bad. In general, this will not lead to anything good.

The daily requirement for fat is 30-50g. Ideally, you should drink 1 tablespoon of oil, flaxseed or olive, every day on an empty stomach in the morning. Or drink a teaspoon in the morning and a teaspoon before bed. Firstly, it helps digestion, and secondly, polyunsaturated fats help us get rid of our own fat reserves.

Carbohydrates
These are substrates that perform the energy function of the body.
Carbohydrates are also divided into two groups: simple carbohydrates and complex carbohydrates.

Simple ones are called that because they are simply broken down and absorbed in our body. They immediately give us energy, so when we are hungry, we attack sweets. But after literally an hour and a half we will want to eat again. This is how you gain excess weight. Simple carbohydrates can be consumed in moderation in the morning.

Complex carbohydrates include vegetables, herbs and starches: cereals, cereals, pasta. Obviously, if you want to see positive results on your figure, you should only consume complex carbohydrates. They give us energy for as long as 3 hours.

With regards to reducing fat tissue, the ideal carbohydrates are buckwheat porridge, rice porridge, millet porridge, and maybe pearl barley. Rice must be wild brown or unpolished.

Fruits must be limited. Fruits are classified as bad carbohydrates. When they enter the body, they cause a sharp jump in insulin levels, so sugar has nowhere to go from the blood - everything quickly turns into fatty tissue. Especially if this all happens in the evening before bed, when energy is not in demand.

The role of carbohydrates in the body is very large; if you completely exclude carbohydrates from the body, then you immediately become irritable, aggressive, and lose strength.

To qualitatively reduce adipose tissue, you should consume: carbohydrates from gram to 1.5 g per kg of weight, fat 30-50 g, protein without restrictions, if you mean that the product is protein (meat, cottage cheese, fish, etc.)"

It is impossible to overestimate the role of proteins, fats and carbohydrates for the body. After all, our body is made up of them! Today the site talks about how to eat so as not to upset such an important and fragile balance.

Proteins, fats and carbohydrates in our body

It has been reliably established that the human body consists of 19.6% proteins, 14.7% fats, 1% carbohydrates and 4.9% minerals. The remaining 59.8% comes from water. Maintaining the normal functioning of our body directly depends on the ratio of the most important nutrients, namely: the presence of proteins, fats and carbohydrates in a ratio of 1:3:5 is necessary in the daily diet.

Unfortunately, most of us do not pay due attention to a nutritious and balanced diet: some overeat, some undereat, and many even eat haphazardly, whatever they have to, on the go and in a hurry. In such a situation, it is almost impossible to control the amount of proteins, fats and carbohydrates entering the body with food. But there is a real danger of a deficiency or excess of one or several essential elements at once, which ultimately has a very negative impact on our health!

The importance of proteins, fats and carbohydrates for the body

The meaning and role of proteins

We also know from school textbooks that proteins are the main building material of our body, but in addition to this, they are also the basis of hormones, enzymes and antibodies. Thus, without their participation the processes of growth, reproduction, digestion and immune defense are impossible.

Proteins are responsible for inhibition and excitation in the cerebral cortex, hemoglobin protein performs a transport function (carries oxygen), DNA and RNA (deoxyribonucleic and ribonucleic acids) ensure the ability of the protein to transmit hereditary information to cells, lysozyme regulates antimicrobial defense, and a protein that is part of the optic nerve ensures the perception of light by the retina of the eye.

In addition, protein contains essential amino acids, on which its biological value depends. A total of 80 amino acids are known, but only 8 of them are considered essential, and if all of them are contained in a protein molecule, then such a protein is called complete, animal in origin, and it is found in products such as meat, fish, eggs and milk.

Plant proteins are slightly less complete and more difficult to digest because they have a fiber shell that interferes with the action of digestive enzymes. On the other hand, vegetable protein has a powerful anti-sclerotic effect.

To maintain the balance of amino acids, it is advisable to eat foods containing both animal and plant proteins, but the proportion of animal proteins should be at least 55%.

Excessive fat consumption leads to excess cholesterol, the development of atherosclerosis, deterioration of fat metabolism and accumulation of excess weight. A lack of fat can cause dysfunction of the liver and kidneys, water retention in the body, and the development of dermatoses.

To optimize your diet, it is necessary to combine both vegetable and animal fats in a ratio of 30% to 70%, but with age, preference should be given to vegetable fats.

About carbohydrate balance

The name of the class of these compounds comes from the term “carbon hydrates”, proposed back in 1844 by Professor K. Schmidt.

Carbohydrates serve as the main source of energy, providing 58% of the human body's needs. Products of plant origin contain carbohydrates in the form of mono-, di- and polysaccharides.