Dishes containing substances necessary for the body. Nutrients – proteins, carbohydrates, fats, vitamins, microelements

GMOs and additives. How to eliminate the effects of harmful substances

Various harmful substances are used in production and growing products nutrition .

Vegetables and fruits

IN agriculture When growing vegetables, herbicides, antibiotics, hormones and pesticides are used. In order to reduce their impact on the body, it is better to purchase products at rural markets rather than in stores or grow vegetables yourself.

After purchasing, you must wash fruits and vegetables thoroughly without using detergents. The outer leaves, if present, should be torn off and the skin peeled to reduce the ingestion of pesticides.

Meat

Animal fat can accumulate hormones and antibiotics, so it is recommended to trim off all visible fat before cooking. Meat and poultry must be thoroughly boiled and fried - heat treatment promotes the decomposition of chemicals. Soy and bean products consumed simultaneously with meat will help reduce the effects of hormones and pesticides on the body.

Fish

As for fish, some types contain small amounts of mercury methoxide. This is a toxic compound found naturally in water. Therefore, to reduce the risk of this substance entering the body, it is recommended to consume it in moderation. big fish(burbot, bluefin tuna).

Despite the fact that specialist examinations of widely consumed products do not reveal dangerous levels of harmful residues in them chemical substances, some still have a certain content, for example, in potatoes, onions, cruciferous fruits (all types of cabbage), apples, strawberries, mangoes and other vegetables and fruits that are purchased in the store.

Products containing GMOs and other additives

Genetically modified products are not produced in Russia, although transgenic crops are being grown on an experimental basis in some closed areas. As for foreign genetically modified products, they are widely represented on the Russian domestic market. Currently, in our country, genetically modified crops such as soybeans, potatoes, sugar beets, and corn are permitted for sale to the public and for use in the food industry. Now approximately 60% of food industry products contain modified ingredients and additives in one way or another. The law requires this information to be included on labels. However, this is not always done. For example, if a product contains a small amount of genetically modified material that is used in flavorings and other additives, then it is not indicated.

If you do not want to consume genetically modified food products, then you should choose those that indicate that they do not contain GMOs.

It is known that food industry uses more than 3000 food additives, which help improve the appearance and taste of products, as well as increase their shelf life. The use of such additives must be approved by the relevant authorities. But despite this, some supplements can cause negative reactions to them in sensitive people. Therefore, before purchasing a product, you should carefully study its label.

Manufacturers are required to include all food additives in the list of ingredients. People react differently to the same supplement. Some people get sick from it, but others tolerate it well. If a person suffers from asthma, food allergies and intolerance to any component, then he should know that they are included in the composition and avoid products with such additives, namely those containing benzoates, nitrites, sulfites and dyes.

Additives such as emulsifiers, glycerin, gelatin, maltodextrins, natural flavors and aromas are obtained from animal products.

It is better, of course, to avoid purchasing products that contain a long list of various additives in their ingredients. As a rule, such products are highly processed and have low nutritional value.

Semi-finished products

Semi-finished products also often contain artificial flavoring and aromatic substances, so it is advisable to include only fresh fruits, vegetables, legumes, nuts and lean meats.

Soft drinks

Such drinks often contain caffeine, the presence of which is required by manufacturers to be noted on the label. Labels on products containing guarana, a South American plant with high level caffeine - must indicate that they contain caffeine.

Dressings for soups and salads. Chips

A flavor enhancer, monosodium glutamate (MSG), is often added to dressings, chips, and some other foods. Using this substance allows you to reduce the amount of other ingredients. So, for example, if chicken soup contains monosodium glutamate, it means that it contains reduced chicken meat content.

Tea

Currently, some teas contain strong flavoring and aromatic additives. The packaging should indicate that the tea is flavored.

In order to eliminate the impact of chemicals on your health, you should buy certified “organic” products. Food label information should be carefully reviewed by those with food allergies who want to limit their intake of calories, sugar, salt or fat, or by those who want to avoid food additives and GMOs. It should be noted that many additives have an alphanumeric designation that replaces their long names.

It is necessary to study the list of ingredients. They are listed in descending order of their mass. For example, if a juice package says: glucose, sucrose, apples, natural identical flavoring, and preservative, then the main ingredients are glucose and sucrose. You can compare products based on the percentage of the main ingredient they contain.

In order to compare different products, you need to use the nutritional information provided on the labels per 100 g of product. Ingredient content is usually stated in two forms: per 100 g and per serving of the product.

The amount of ingredients per serving is a measurement used by the manufacturer, so it varies from product to product. We must remember that the serving size may be too small and does not necessarily have to correspond to the usual one. This is probably done to hide the real number of calories.

It is necessary to pay attention to warnings about the content of potential allergens in products. These include peanuts and other nuts, milk, eggs, fish, and soy. Manufacturers are obliged to provide full information about their content. For example, it should state: contains a trace amount of peanuts.

To buy a domestically produced product, you need to carefully study the label. If it says “Product of Russia,” it means it was made in Russia and from Russian ingredients. If it says “Made in Russia,” it means the product is made from both domestic and imported ingredients, with 50% of production costs coming from Russia.

To be sure that products do not contain genetically modified ingredients, you should look for the inscription on the label: “Does not contain GMOs.”

Mandatory labeling does not apply to products that contain ingredients derived from animals raised on genetically modified feed or to highly refined products derived from modified crops. If a product says “Organically Produced,” it will contain an additive. Thus, a small amount of sulfur dioxide, a preservative, is added to wines.

People seeking to limit the fat content in their food must be careful about products that bear the following symbols:

✓ low fat. In such products the fat content does not exceed 0.15%;

✓ low-fat. The liquid product contains less than 1.5% fat, the solid product contains less than 3%;

✓ with reduced fat content. In such products, the fat content should be 25% less than normal;

✓ easy. This labeling does not necessarily indicate that the product is low in fat. For example, lung olive oil It just has a light color. And the fat content in the so-called lungs potato chips the same as in ordinary ones. The only difference is the thickness of the slice;

✓ completely natural. Such products may contain vegetable and animal fats. They are completely natural, although not very healthy;

✓ does not contain cholesterol. This does not mean that the product contains no fat or is low in fat. Fat may be present, and the labeling informs that it is monounsaturated, which means it will not cause cardiovascular disease.

A person obtains the basic elements for nourishing the body from foods. And until a “miracle pill” is invented that contains all the elements at once, homo sapiens is forced to saturate the body in the same way as it was saturated millions of years ago. intelligent ancestors. Moreover, this must be done thoughtfully, consuming only healthy food. What do food products contain, and what function do the elements that make up them perform?

What substances are included in food products?

Biochemical composition of animal food products and plant origin rich and diverse, contains a large number of different biologically active compounds, without which human life is impossible. First of all, these are proteins, fats, carbohydrates, vitamins and mineral salts. In addition, tannins, pectins, enzymes, phytoncides, organic acids, fatty acids, and many other substances contained in plants play an important role for human health.

If there is a deficiency of any of these elements in food, a person develops various ailments, and even serious diseases, and the lack of one of these nutrients is not compensated by an excess of others. We obtain some organic substances for nutrition from animal foods, and others from plant foods. Some elements are synthesized in the human body by beneficial intestinal microorganisms (for example, group B), in case of disease this process can be disrupted.

To maintain health, it is necessary that vitamins, minerals and organic substances contained in food products are always included in the diet, and in a balanced form.

Except organic compounds the body also needs inorganic substances, which should be in an easily digestible form. People also receive them from food, and the role of minerals in human nutrition is difficult to overestimate.

Organic substances included in food products: proteins and fats

Squirrels- these are organic compounds that are the basis of cells and serve as material for building cells, tissues, organs and for maintaining these structures, as well as for the synthesis of hormones, enzymes, hemoglobin, antibodies and other vital substances; participate in the process of absorption of vitamins, fats, carbohydrates and mineral salts, ensure the growth and development of the body. These substances that make up food products are of animal and plant origin. Proteins of animal origin are best absorbed. Our body needs both proteins.

In case of shortage organic matter in products, the body’s activity is disrupted, atrophic changes occur in internal organs, including the lungs and bronchi, vitamins and mineral salts are poorly absorbed, and immunity decreases (including to influenza, acute respiratory viral infections and other diseases). Rich in proteins: meat, fish, eggs, peas, beans, dairy products.

What other substances are included in the products, and what is their role in maintaining the vital functions of the body?

Fats- these are also organic compounds that can be of both animal and plant origin. They are part of cell membranes, supply the body with energy reserves (have a high energy value), participate in the synthesis of hormones and prostaglandins, in metabolic processes, promote the body’s absorption of fat-soluble vitamins (A, E, D, etc.), ensure the absorption of some substances that promote the production of bile and are sources of fatty acids necessary for the body. Subcutaneous fat protects the human body from cold and damage, and the internal one protects our internal organs from shocks and internal injuries. In addition, they are a reserve of energy material for the human body. . Foods are rich in these substances: meat, fish, poultry, vegetable and animal oil, sour cream, cream, cheeses. There is also a lot of fat in sunflower seeds, corn, soybeans, flax, avocados and many other foods.

The most important organic substances in food products: carbohydrates and acids

Carbohydrates- These are complex organic compounds. They can be simple (glucose, fructose, sucrose) and complex (starch). Sugars (mainly glucose) are the main suppliers of energy for our body, they are part of enzymes, hormones, cells and tissues, and participate in fat and protein metabolism. If there is a lack of these beneficial elements in food, the body can partially replace them with fats and proteins. Carbohydrates are found in all products of plant origin (potatoes, root vegetables, grains, sweets and berries, etc.).

What else does food contain useful organic substances?

Organic acids- these are complex organic substances contained in all fruits, berries, herbs and other products of plant origin. While in them different quantities and combinations, they determine the taste of berries, fruits, vegetables and herbs. Organic acids play an important role in metabolism and various processes vital activity of the human body, slow down the aging process in it, including in the respiratory organs.

Phenolic acids(chlorogenic, coffee, shikimic, gallic, protocatechuic, etc.) stimulate the liver and kidneys, have an anti-inflammatory and capillary-strengthening effect. These organic substances included in the products have a beneficial effect on the respiratory system. Many phenolic acids are found in pears, quinces, barberries and lingonberries.

What else is contained in food: vitamins

When talking about what is included in food, we must not forget about vitamins.

Vitamins- these are complex biologically active substances necessary for the normal functioning of our body, which take part in the metabolism of fats, proteins and carbohydrates and are catalysts for chemical processes occurring in our body. Some of them are part of enzymes and hormones.

These substances contained in food products perform a specific function in the human body. We get most of the vitamins from plant foods, some from animal foods. Some of them (for example, vitamins B, K) can be synthesized by beneficial intestinal microorganisms.

The most vitamins are found in berries, fruits, vegetables, etc. If any of them is deficient, the functioning of certain organs or organ systems, including the respiratory system, is disrupted, which is accompanied by the development of various diseases. A deficiency of one vitamin cannot be compensated by an excess of others. Vitamins are divided into water-soluble and fat-soluble. Basic vitamins we should get from food: A, groups B, C, D, P, PP, E, K and U.

What is included in food products: pectins, essential oils and resins

Pectins and fiber have great importance for human health. They are practically not digested and do not serve as a source of energy, but they play an important role in the process of food digestion, enhance intestinal motility and bile secretion, have a positive effect on the beneficial intestinal microflora, and help remove excess cholesterol, toxins, and heavy metal salts (lead, cobalt, strontium) from the body and etc.).

These compounds are found in abundance in apples, pears and vegetables (rutabaga, different kinds and etc.).

What else do food products that are beneficial for the human body consist of?

Essential oils- these are complex volatile organic compounds that have a specific odor, causing the smell of fruits, berries and other products of plant origin. They are found in leaves, flowers, fruits and other parts of plants.

Spicy and aromatic herbs are especially rich in them. These organic substances in food products have phytoncidal, anti-inflammatory and expectorant effects, soothe coughs, stimulate organ activity, and have a healing effect on the respiratory system.

Resins- these are liquid non-volatile substances similar to essential oils having a specific (for each plant) odor. These useful material in food products they have bactericidal, wound-healing and anti-inflammatory effects.

What do foods consist of: alkaloids, glycosides and coumarins

What is included in food products? complex substances?

Alkaloids- complex nitrogenous substances of various compositions, having different properties (vasodilator, stimulant, vasoconstrictor, tranquilizing, etc.). They are found in the bark, fruits and roots of barberry, pomegranate fruits and some other plants.

Glycosides- these are complex nitrogen-free substances (anthocyanins, leukoanthocyanins, flavonols, etc.), vaccinin (in lingonberries and cranberries), arbutin (in pear fruits), cardiac glycosides, anthraglycosides, bitterness and many others. Their effect on the body is varied.

Coumarins- complex organic substances. The role of these substances in human nutrition is extremely high, since they have vasodilating, antispasmodic and antitumor effects, and reduce blood clotting (oxycoumarins). Together with essential oils, they give a certain smell to the plant.

Richest in coumarins: cherry, sea buckthorn, pomegranate, blueberry, cloudberry, and red.

Useful elements in food: antioxidants

Antioxidants- these are substances that bind free radicals formed in the body during metabolism and entering it from external environment. Free radicals contribute to the aging of cells, including the brain, accelerate the aging of the body, provoke the development of Alzheimer's and Parkinson's diseases, cause the development of various cataracts, reduce immunity and promote education malignant tumors. Elderly people especially need them. It has been established that some vitamins (C, P, E), flavonols, and inorganic substances (zinc, selenium, copper) have antioxidant properties.

These are some of the most important organic substances in food products and are contained in sufficient quantities in: , blueberries, barberries, viburnum, cranberries, blackberries, Chinese lemongrass, raspberries, sea buckthorn, black currants, bird cherry, rose hips, fennel, watercress, carrots, asparagus, horseradish, garlic, kiwi, chokeberry, hawthorn, lingonberry and black elderberry.

Natural antibiotics. Some substances that make up plants can kill or inhibit various pathogens. These include organic acids, pectins, tannins, and essential oils. In addition, the plants contain specific antibacterial substances (parasorbic, sorbic and benzoic acids).

A lot of them are found in the fruits of red rowan and lingonberry.

Some substances contained in plants are capable of removing radioactive elements from the human body. These are primarily flavonols and anthocyanins.

In addition, plants contain a large number of organic compounds that are beneficial to the human body (for example, schisandrins, serotonin, etc.).

What else is included in food products: inorganic substances

In addition to the considered organic compounds, our body also needs inorganic substances, which must be in an easily digestible form and which we also receive from food.

Inorganic substances in foods (macro- and microelements) play an important role in metabolism. They maintain a slightly alkaline reaction of the blood environment; neutralize harmful acidic substances contained in meat and fatty foods; prevent the development of certain diseases; participate in hematopoiesis and other processes occurring in the human body.

The main of these minerals in food are: calcium, potassium, iron, phosphorus, sodium, magnesium, manganese, zinc, copper, chromium, cobalt, selenium, iodine and boron. Each of these elements performs in the body certain functions, and the deficiency of one of them is not compensated by the excess of the others.

A deficiency of any of them leads to the development of various serious diseases.

Some of these elements are part of specific proteins (hormones, enzymes, hemoglobin, etc.) or are involved in the synthesis of various enzymes, bone building, regulate osmotic pressure in cells, the functions of the digestive, nervous, respiratory and other systems of the body, and are involved in all types of metabolism (fat, protein, carbohydrate), stimulate hematopoiesis and blood clotting, and the activity of vitamins. Some of these elements have antioxidant properties (selenium, zinc and copper). All these elements are found in animal and plant foods in an easily digestible biological form.

Useful minerals in foods and their role in human nutrition

Potassium ensures salt metabolism, osmotic pressure, acid-base state of the blood, participates in intracellular metabolism, regulates the permeability of cell membranes, the activity of the heart and blood vessels, promotes the removal of excess sodium and water from the body, activates the activity of certain enzymes, reduces blood pressure, prevents various diseases of the brain, heart and blood vessels.

Rich in potassium: dried apricots, beans, seaweed, prunes, raisins, yeast, dates, almonds, hazelnuts, mushrooms and chocolate, less of it is found in fish, meat, squid, oatmeal, green peas, green onions, cherries, currants, grapes and apricots.

Calcium necessary for the formation of the skeleton and teeth; it is part of cell nuclei, tissue and interstitial fluids, ensures muscle contraction, participates in the process of blood clotting, reduces the permeability of blood vessel walls, regulates acid-base metabolism and work endocrine system. Also, the role of this mineral in nutrition activates the activity of certain enzymes, improves immunity, and has an anti-inflammatory and desensitizing effect on our body. It is found in cheeses, parsley, milk, cottage cheese, beans, green onions, prunes, buckwheat and oatmeal, watercress and cabbage.

Fluorine necessary for nail and hair growth, teeth formation; it ensures the strength of tooth enamel, regulates metabolism, stimulates the activity of certain enzymes, and is responsible for the normal condition of ligaments. The main source of this element is drinking water. Most of it is found in sea fish, seafood (shrimp, squid, etc.), liver and nuts.

Magnesium participates in carbohydrate metabolism, regulates muscle contraction and blood pressure, blood supply to the heart and its work, calms the nervous system, prevents neuroses and stress, stimulates intestinal activity and bile secretion, reduces cholesterol levels in the blood, is part of bone tissue, ensures the activity of various enzymes, improves immunity, affects the condition of the skin and mucous membranes (including the bronchi and lungs). It is found in bran, wheat, oat and millet cereals, dried apricots, soybeans, nuts, cocoa, chocolate, white beans, cherries, lettuce, green peas, beets, carrots, black currants, potatoes and grapes.

Phosphorus participates in all vital processes of our body, is part of the brain tissue, regulates metabolism in the nervous and brain tissues, muscles, liver, kidneys. Also, the role of this one of the main substances in nutrition is that it is involved in the synthesis of hormones, enzymes, bone tissue, and is part of ATP (energy storage in the body). It is found in many products, both animal and plant origin. The most phosphorus is found in cheese, beans, oatmeal and pearl barley, beef liver, broccoli, beans, peas, bread, cottage cheese and chicken.

Iron plays an important role in the human body; it is part of hemoglobin, muscle myoglobin and some enzymes, and takes part in tissue respiration of the body. Rich in iron: liver, beef tongue, dried apricots, dates, nuts, rabbit meat, turkey, beans, cereals (oatmeal, buckwheat, millet and barley), blueberries, peaches, apples, pears, plums, cocoa and yeast. Less of it is found in chicken and duck meat, beef, lamb, sea fish, eggs, spinach, sorrel and quince.

Sodium participates in water, intracellular and interstitial metabolism, regulates osmotic pressure in tissues, blood and cells, regulates the entry of glucose and amino acids into cells, muscle activity, nervous system, kidneys, activates digestive enzymes, affects the activity of the heart muscle. The body usually has enough of it, and we get it mainly in the form of table salt.

Iodine participates in the synthesis of thyroid hormones (thyroxine, triiodothyronine), which provide heat exchange, regulate energy processes in the body, the activity of the nervous system, affect the physiological state of a person and immunity. Rich sources of iodine are feijoa and persimmon fruits, seaweed, seafood, sea fish, cereals (buckwheat and millet), potatoes, beans, soybeans, peas, beets, grapes and apples.

The role of essential nutrients in human nutrition

Copper takes part in the formation of bone tissue, hematopoietic processes, promotes the absorption of iron from the intestines and its transfer to the bone marrow, is part of some enzymes and activates the activity of other enzymes, affects the metabolism of carbohydrates, is responsible for hair pigmentation, and prevents the development of fungal diseases. It accumulates in cereal sprouts, cereals (oatmeal, buckwheat and millet), beans, beans, potatoes, liver, seafood, nuts, cocoa, pears, dill, black currants, cranberries, apricots, gooseberries, strawberries, meat and fish.

Zinc regulates the activity of the pituitary gland, adrenal glands, pancreas and gonads, fat metabolism in the liver; he participates in synthesis nucleic acids and proteins, hematopoietic processes, is part of some enzymes and stimulates the activity of other enzymes, promotes the absorption of carbohydrates, improves immunity, and ensures normal potency. There is a lot of it in oatmeal, beans, peas, grains, vegetables, poultry, offal, hard cheeses, mushrooms, eggs, fish and yeast.

Chromium plays an important role in metabolic processes (carbohydrate and protein), regulates cholesterol levels in the blood, and takes part in the transport of glucose to tissues. This element is especially necessary for people suffering from obesity, atherosclerosis and diabetes. Wheat sprouts, watercress, peaches, soybeans, peas, beans, beets, mushrooms, cherries are rich in chromium. beef liver, lettuce, carrots, green onions, meat, poultry, pearl barley and wholemeal bread.

Molybdenum is part of some enzymes involved in the oxidation of purines. An excess of this element in the body leads to the development of gout. Molybdenum is abundant in legumes, grains, and some leafy vegetables (such as spinach and sorrel).

Chlorine takes part in education of hydrochloric acid stomach, regulates water metabolism, osmotic pressure and acid-base state of the blood. It enters the body mainly in the form of table salt.

Sulfur participates in the metabolism of proteins, fats and carbohydrates, is part of some amino acids, insulin and vitamin B1. The role of this nutrient in human nutrition is that sulfur helps neutralize various toxic substances in the liver. This element is included in various food products.

Cobalt, manganese, nickel, silicon, vanadium and other elements are necessary for normal metabolism. If they are deficient in the body, disorders of various organs develop.

Manganese regulates cell activity; lithium - anti-stress element; cobalt ensures the synthesis of vitamin B2, the deficiency of which causes leukemia; Selenium is considered an element of “youth”, since, being an antioxidant, it slows down the aging process. Selenium is quite rare in food. It is contained in chicken liver, pork, beef, fish, eggs, mushrooms, onions, honeysuckle, bran bread and some other food products.

From the above we can conclude: In order to maintain one’s health, including respiratory health, each person’s diet must include all of the above nutritional elements in a balanced form. The more varied your menu is, the more fully you will provide your body with all the necessary substances and the less likely it is to develop various diseases, including respiratory diseases.

Like many other nuts, the fruits of Juglans regia ( walnut) found wide application both in cooking and in medicine. Of course, due to the high calorie content...

What you can't get from plant foods or what substances necessary for our body are contained in products of animal origin.

For all the time that I have been following a healthy and natural lifestyle, I have tried a lot when it comes to nutrition. I went through the phase of fatphobia, refusing eggs, butter and leaning on low-fat dairy products. I even tried vegetarianism, which I adhered to for 8 months and returned to meat and fish without feeling any difference, except perhaps earned anemia...

At this point in my life, knowing what I know, I stick to a traditional diet with Paleo elements. It works for me, my body and my health.

I believe that we, as people, should eat foods of both plant and animal origin, and refusing any of them can cause serious problems with our health, well-being and appearance.

Our genes were shaped before we began to develop agriculture and plant the same grains and legumes. Since then, our genome has changed by only 0.02% over the past 40 thousand years.

Who were our ancestors from the very beginning? Hunters and gatherers. And our diet consisted of meat, fish, eggs and wild vegetables, fruits, berries and mushrooms. Our teeth are ideally suited for chewing meat. While, for example, the gastrointestinal tract differs from the same cow, whose food is plant food: 4 stomachs and the ability to ferment cellulose in order to completely digest and assimilate plant material.

There is a theory that all chronic and autoimmune diseases began to appear precisely with the development of agriculture and the consumption of grains.

Vitamin B12

Or cobalamin is a water-soluble vitamin that our body needs to form red blood cells and maintain normal nervous function. Deficiency manifests itself in the form of chronic fatigue, weakness, neurological problems, megablastic anemia, Alzheimer's disease, and heart disease.

Sources of this vitamin: fish, meat, dairy products, eggs. Plant sources include nori seaweed and fermented soy tempeh. But which of us can eat these last 2 foods every day? Only probably if you live somewhere in Japan or maybe China.

Vitamin D3

Or Cholecalciferol, which is not only a vitamin, but also a prohormone. The best source is the sun, its rays hitting our skin synthesize. We can get 2 types of this vitamin from food: Vitamin D2 (Ergocalciferol), which is found in plant foods, and Vitamin D3 (Cholecalciferol), which is found in animal products. The latter is absorbed much better and raises the level of vitamin D in the blood much faster.

Deficiency of this sunshine vitamin has been linked to osteoporosis, cancer, heart disease, autoimmune diseases, depression, neurology and many others.

Ideal sources of Vitamin D3: fatty fish, eggs, cod liver.

Docosahexaenoic acid

Or an essential fatty acid. Indispensable for our brain and its normal function, however, as for of cardio-vascular system. The main source of this essential acid is fish and fish oil.

Plant products, such as flaxseeds and walnuts, do not contain docosahexaenoic acid, but alpha-linolenic acid. And the conversion of ALA to DHA is not essential in our body, since it requires not only time, but also additional components. For this reason, all vegans and almost all vegetarians are deficient in this important substance.

Vitamin A

The form of vitamin A that our body uses can only be found in animal products: meat, eggs, dairy products, fish and fish oil. And plant foods like carrots contain Beta-carotene, which must undergo a rather complex transformation process in our body, requiring not only additional vitamins and minerals, but also bile, which is produced when we eat fat.

In order to get the same amount of real Vitamin A, healthy person it is necessary to consume 6 times more Beta-carotene and have in stock a sufficient amount of other co-factors necessary for this conversion.

Iron

Or rather, the most digestible form is Heme Iron. Which can only be found in red meat.

In addition, Heme Iron improves the absorption of Iron, which is found in plant foods. And besides, Heme Iron is not affected in any way by antinutrients, such as those found in grains, legumes, nuts, and so on.

For this reason, people who do not eat red meat are at serious risk of developing anemia. Supplements with Iron are a very dangerous thing, since they are not absorbed well and it is quite easy to exceed the dose, it is not for nothing that they always write about this on the labels.

Creatine

A special substance found in products of animal origin. Most are found in the muscles and brain. Creatine is a readily available source of energy for muscle cells to maintain strength and endurance. It is the most popular supplement for muscle building or bodybuilding.

This substance is also synthesized by our liver, but people who do not consume animal products have much less Creatine in their blood.

Taurine

A substance found in many cells of our body. Taurine plays an important role in bile formation, protective antioxidant activity and normal muscle function. Found in meat, fish and dairy products, it is also produced in small quantities by our bodies. But it is Taurine, which enters our body with food and supports normal level of this substance in the blood.

Sulfur

We almost always get this substance only from meat and fish. When we don't eat enough animal products, we don't get enough complete protein and therefore increase our risk of Sulfur deficiency.

Sulfur plays an important role in the structuring and bioavailability of proteins and enzymes, which is very important for bones, connective tissue and metabolic processes.

Protein

Yes, of course, we can get some protein components, namely amino acids from grains, seeds, nuts, legumes, but only meat and fish contain complete protein (that is, it contains all the amino acids for a complete protein). Moreover, these amino acids are very easily absorbed by our body, which cannot be said about plant proteins.

It seems to me personally that our diet should supply all the necessary substances for our development and maintenance of important functions. For this reason .

Did you know that there are substances that are impossible or very difficult to obtain from plant foods?

Minerals (in nutrition) are essential components of food necessary for the life of humans and animals. The complete exclusion of minerals from food in an experiment leads to the death of animals, and partial restriction causes a number of serious disorders and disorders.

Mineral substances are contained in the protoplasm of cells and intercellular fluid, creating the necessary osmotic pressure (see) and the necessary concentration of hydrogen ions; are an integral part of complex organic compounds that are vital for the body (for example, iron is part of hemoglobin, iodine is found in the secretion of the pancreas and gonads). Minerals play an important role in metabolism (see Mineral metabolism). They participate in the synthesis of digestive processes and ensure the normal course of processes. Minerals are involved in plastic processes, especially in the construction of bone matter, where they are the main structural components. In the formation of the substance of teeth, it plays an important role, which gives them special strength. The role of minerals in maintaining acid-base balance in the body is extremely important. The predominance of acidic or alkaline mineral substances in the diet can affect changes in the acid-base balance. Sources of acidic minerals are those containing significant amounts of phosphorus,. Such products are meat, eggs, cereals. Sources of alkaline minerals are milk, vegetables, fruits rich in calcium, magnesium, sodium, potassium. Depending on the quantities in which minerals are contained in the body, they are divided into macroelements and microelements. Macroelements are calcium, phosphorus, magnesium, sodium, chlorine, iron, etc. Microelements contained in tissues in amounts less than 0.01% include copper, zinc, cobalt, manganese, iodine, fluorine, etc.

The body's need for minerals is satisfied by food and partly by water.

Calcium forms the mineral basis of bone tissue and teeth. The calcium content in bones reaches 99% of the total amount in the body. The absorption of calcium depends on the content of other salts in food, especially magnesium, as well as vitamins of group D. In the diet, the most favorable ratio of calcium to phosphorus is 1: 1.5-2 and calcium to magnesium is 1: 0.75. Dietary intake large quantity fat reduces calcium absorption. Inositol phosphoric acid, contained in significant quantities in bread and cereals, and contained in sorrel and spinach, form insoluble compounds with calcium, and therefore the calcium of these products is not absorbed. A good source of easily digestible calcium is milk, containing 120 mg of calcium per 100 g of product (120 mg%), and dairy products: cottage cheese - 140 mg%, cheese - 700-1000 mg%. 3 glasses of milk or 100 g of cheese satisfy the daily calcium requirement of an adult. Vegetables and potatoes are good sources of calcium. In particular, cabbage contains 48 mg% calcium, potatoes - 10 mg% calcium. Daily requirement in calcium 800-1000 mg. An increased need for calcium (up to 1.5-2 g per day) exists in children and adolescents, pregnant and lactating women.

Minerals in food are a number of chemical elements that enter the body along with food in the form of mineral salts. Minerals are an essential part of the diet, are among the main nutrients and have biological activity. A number of minerals (iron, copper, cobalt, nickel, manganese) play an important role in hematopoiesis, in the processes of tissue respiration and intracellular metabolism. The plastic properties of mineral substances and their participation in the formation and regeneration of body tissues, especially skeletal bones, where phosphorus and calcium are the main structural components, have been studied. One of essential functions mineral substances is to maintain acid-base balance (see).

The body's need for minerals is satisfied mainly from consumed food products (table).

Potassium(see) is capable of increasing the excretion of fluid and sodium salts from the body. Sources of potassium include cereals, vegetables, potatoes, fruits, meat and fish products. There is especially a lot of potassium in dried fruits (apricots, raisins, prunes, etc.). The body's daily need for potassium is 2-3 g.

Calcium(see) is a constant component of blood, cellular and tissue juices of bones. Calcium is found in significant amounts in many foods, but is difficult to absorb. The absorption of calcium depends on its ratio with accompanying food components - magnesium, phosphorus, etc. The ratios favorable for the absorption of calcium are: with phosphorus 1: 1.5 and with magnesium 1: 0.75. Optimal conditions in all respects for complete absorption of calcium are found in milk and dairy products. Calcium from cereal products is poorly absorbed due to the presence of inositol phosphoric acid in them, which forms indigestible compounds with calcium. Vitamin D plays a regulatory role in the absorption of calcium (see). The body's daily need for calcium is 800-1000 mg.

Magnesium(see) has an antispastic and vasodilating effect, and is also capable of stimulating intestinal motility and increasing the secretion of bile. There is evidence of a decrease in blood cholesterol levels with a magnesium diet. The main sources of magnesium in human nutrition are cereals (rye, wheat) and legumes (peas, beans). The body's daily need for magnesium is 500-600 mg.

Phosphorus(see) participates in all types of metabolism. Many of its compounds with protein, fatty acids, etc. form complex compounds of high biological activity - casein, lecithin, etc. The absorption of phosphorus depends on its ratio, primarily with calcium. The main sources of phosphorus are dairy products (especially cheese), eggs, caviar, liver, meat, fish, etc. The daily requirement for phosphorus is 1600 mg.

Iron(see) is a true hematopoietic element. Liver, beans, peas, and oatmeal are high in iron. The body's daily requirement for iron is 15 mg.

The high content and predominance of calcium, magnesium, sodium or potassium in food products determines their alkaline orientation, and such products can be considered as sources of alkaline elements (plant products - legumes, vegetables, fruits, berries, and animal products - milk and dairy products) . Acidic minerals enter the body with food products containing sulfur, phosphorus and chlorine (meat and fish products, eggs, bread, cereals).

A special group of mineral substances are microelements (see), which are contained in food products in small quantities (units or fractions of mg%). Microelements according to their own biological properties are true bioelements. See also Mineral metabolism.

Table. Content of essential minerals in some food products (in mg%, gross)

Product name	K	Ca	Mg	P	Fe
Rye bread	249,0	29,0	73,0	200,0	2,0
Wheat bread and loaves made from grade II flour	138,0	28,0	47,0	164,0	2,0
Buckwheat	-	55,0	113,0	291,0	1,8
Oatmeal	350,0	74,0	133,0	322,0	4,2
Semolina	166,0	41,0	68,0	101,0	1,6
Millet groats	286,0	30,0	87,0	186,0	0,7
Rice	63,0	29,0	37,0	102,0	1,3
Pasta	138,0	34,0	33,0	97,0	1,5
White cabbage	148,0	38,0	12,0	25,0	0,9
Potato	426,0	8,0	17,0	38,0	0,9
Bulb onions	153,0	32,0	12,0	49,0	0,7
Carrot	129,0	34,0	17,0	31,0	0,6
cucumbers	141,0	22,0	13,0	26,0	0,9
Radish	180,0	28,0	9,0	20,0	0,7
Beet	155,0	22,0	22,0	34,0	1,1
Tomatoes	150,0	10,0	9,0	22,0	1,2
Oranges	148,0	25,0	10,0	17,0	0,3
Grape	225,0	15,0	6,0	20,0	0,5
Black currant	365,0	35,0	17,0	42,0	0,9
Apples	86,0	16,0	9,0	11,0	2,2
Milk	127,0	120,0	14,0	95,0	0,1
Cottage cheese (low fat)	-	164,0	-	151,0	-
Cheese (Dutch)	-	699,0	-	390,0	-
Lamb I category (chilled)	214,0	7,0	15,0	136,0	1,9
Beef category I (chilled)	241,0	8,0	16,0	153,0	2,1
Pork meat (chilled)	240,0	8,0	16,0	153,0	2,1
Beef liver	307,0	5,0	17,0	316,0	8,4
Sausages (amateur, separate)	213,0	7,0	15,0	137,0	1,9
Chicken eggs	116,0	43,0	10,0	184,0	2,1
Far Eastern flounder	151,0	49,0	14,0	154,0	0,2
Sea bass (gutted, without head)	245,0	38,0	18,0	162,0	0,5
Cod	281,0	44,0	19,0	173,0	0,5
Atlantic herring	209,0	84,0	28,0	127,0	2,2
Peas	906,0	63,0	107,0	369,0	4,7
Beans	1061,0	157,0	167,0	504,0	6,7

The body of an omnivorous person absorbs only 5% of what he eats, and 95% is not absorbed. The body only takes in grains. Hungry cells of the body demand more and more.

Why do we assimilate 5% and not everything?

Some people eat everything in a row, turning their stomach and body into a trash can. Many products are not compatible with each other in terms of digestion environment. Some foods require acidic enzymes to break down, others alkaline ones. In addition, the products contain individual enzymes. In this case, enzymes. The so-called programs, thanks to which the body determines what kind of product it is and what to do with it.
The separation of products according to the digestion environment lays the foundation for the so-called separate nutrition.
1. Protein products include mushrooms, legumes (peas, beans, lentils, chickpeas, MASH), eggplants, nuts, seeds. Protein products require acidic enzymes for breakdown.
2. carbohydrates/starch products include bread, cereals, sugar, jam, honey, potatoes. Requires alkaline enzymes for breakdown.
Milk doesn't go well with anything. Fruits and berries not only do not go well with anything, but they also do not go well with themselves. It is advisable to eat one type of fruit or berry at a time. Vegetables and greens go well with both protein and carbohydrates.
The result of a mixed diet.
Let's say you mixed potatoes with mushrooms. Mushrooms require acidic enzymes to break down, potatoes are alkaline. Once they meet, acid and alkaline enzymes are neutralized! The food was not digested. Mushrooms continue to require acid, potatoes - alkali. For re-synthesis of enzymes, all organs internal secretion start working with the maximum possible (~ 100-fold) overload! In this case, the energy potential of the body is depleted. An indicator of this phenomenon is the desire to sleep after eating and a sleepy state. Then the acid and alkali enter again and again the chemical reaction mutual neutralization. The products have been “fermented” for as long as possible and are further pushed through without being digested into the duodenum. And there they need to be broken down into nutrients. Why break it down, they haven’t been completely digested. The body squeezed out what it could and then pushed the food into the small intestine. There, nutrients are absorbed into the blood. There's nothing to suck in. The products were not digested or split! And there the moisture is removed from these products. They become dehydrated and turn into fecal stones. These fecal stones then enter the large intestine and remain there for an indefinite period of time, perhaps for years. And we constantly clog the intestines with new deposits, poisoning our body with waste emissions. So, day after day, our body becomes resistance to energy flows. It lets in less and less vital energy. As a result, concentration and brain activity decreases.
"Separate nutrition is more justified than mixed nutrition. When contamination occurs with toxins of the body, this also happens at the cellular level. And when a cell is in a dirty environment, it cannot develop normally. In a dirty environment, cells are forced to become selfish cells in order to survive. Cell "an egoist is, practically, a cancer cell that begins to multiply intensively. And a person, without knowing it, feeds and grows such a tumor in himself with improper nutrition." (V. Nicheporuk, Head of the Rehabilitation Department of the Ukrainian Center for Sports Medicine.
This is where those only 5% of the absorption of nutrients come from, of their total amount. As a result, the blood does not receive enough nutrients, the body becomes over-weary and polluted! With separate meals, food absorption increases.
Mixed nutrition causes all kinds of illnesses, fatigue, laziness, weakness, short life, mental disorder, excess weight, the need for long sleep, vitamins and nutrients. A person uses various cleanses for his body. Herbs, diets, enemas, fasting. Trying to regain my figure, youth and health. But it’s clean not where they clean, but where they don’t litter!
As Professor Zhdanov said. G., a mixed diet means working on illnesses and the toilet.
As a result of separate nutrition, the digestibility of food increases. The body begins to absorb not 5%, but 30 percent. As a result, the mass of food required for saturation decreases. And a person, for example, no longer needs 500 grams of food, but 150 grams. However, such a result can only be achieved after cleansing and restructuring the body.
Why is food not completely absorbed when eating separately? What criteria must food meet?
Live food.
To understand the issues raised, let's start with the structure of the digestive system. Most people view the digestive system as a tube filled with gastric juice, and the digestion process as the dissolution of food by this juice. The idea that gastric juice dissolves any food that a person throws into it is very far from what actually happens! The secretion of juice is not yet digestion, it is a protective function digestive system. The stomach is not a food digestion factory, but a research laboratory. He must determine what is included in the product and provide the environment necessary for food (acidic or alkaline. Digestion occurs in two stages:
1. autolysis - self-dissolution of food in the stomach.
2. and symbiont digestion - dissolution of food by intestinal microflora. From the word symbiosis. In this case, it is a symbiosis of microorganisms that make up the microflora of our body.
After we have eaten food, chewed it and swallowed it, it enters the stomach. Where food self-dissolution occurs is autolysis. For a clear understanding of this phenomenon of digestion, let’s consider an example demonstrated by the Soviet academician A. Uglev. M.
We pour the gastric juice of the predator into two vessels and place a live frog in one vessel and a boiled frog in the other.
The result was unexpected. The first frog (live) dissolved and disappeared without a trace, along with the bones. And the second (boiled) only changed superficially.
If food was dissolved by stomach acid, the result would be the same in both cases. However, this did not happen! Under the influence of gastric juice in food, the self-dissolution mechanism is activated. Why did a living frog completely dissolve? What does it have that is not in the boiled version? The body of a living frog is dissolved by its own enzymes! Living food itself dissolves in the stomach and small intestine The body can only absorb the decomposed nutrients. Like a boa constrictor, which, having swallowed a rabbit, does not digest it, but waits for it to dissolve itself and then absorbs nutrients, practically without spending its own vital energy.
The same thing happens with plant foods. All plant foods are filled with enzymes for their self-dissolution. In any seed, nut, or fruit, nature provides a mechanism for processing complex substances into simple ones to feed the sprout. As soon as the seed finds itself in suitable conditions (temperature and humidity), enzymes come into action. And the fruit dissolves itself, giving life to a new plant. Our stomach is the most suitable place for this dissolution. And if in nature this happens rather slowly, then in the gastrointestinal tract food dissolves quickly. This is the first criterion for assessing the food that a person needs. Food must contain enzymes and be raw! Then it will dissolve itself. Enzymes are destroyed by heat treatment (boiling, boiling, frying, stewing, baking. Anything that heats food above 43 degrees Celsius destroys enzymes.
When we use raw apple, it lingers in the stomach for about 30 minutes. Only if this apple is baked will it linger in the stomach for 4 hours.
Next, food from the stomach enters the small intestine. Where the process of self-dissolution continues and processed nutrients are absorbed into the blood. Everything that remains after self-dissolution and absorption ends up in the large intestine.
The microorganisms that inhabit our intestines weigh approximately 2.5 kg and have the right to be called an independent brain. These microorganisms are vegetarians. They feed exclusively on plant fiber. Any other food suppresses them. For microbes, everything is simple; their numbers double every 20 minutes. And whoever has food multiplies. In the event that food of non-plant origin predominates, then microbes - gravediggers - multiply. The product of their vital activity is toxins and is not suitable for humans. And if plant fiber predominates, then our relatives flourish! Their excretion products are vitamins, minerals and essential amino acids. Those same essential amino acids that, as previously thought, could only be obtained from meat! The beneficial activity of our internal (probiotic) microflora has been proven by many scientists from different countries.
Huge herbivores gain weight and height by eating exclusively plant foods. Our microflora uses plant fiber as a building element, bricks for the entire table of chemical elements - buildings.
This is the second criterion that our food must meet. It must contain plant fiber.
1. criterion - food must be raw! 2. criterion - food should be plant-based and rich in fiber! Putting the two criteria together, our body needs raw plant foods.