THE SECRET OF HEALTH AND VARIOUS NUTRITION

What should the food we eat contain?

The main types of nutrients (proteins, carbohydrates, fats), water, mineral salts and vitamins are taken in through food. The food received is used as a source of building substances and energy, necessary for the existence of every cell in the human organism. During the breakdown of nutrients in each cell, energy is released, which is necessary for body movement, work of

вътрешните органи и изграждане на нови клетки. Част от получената енергия се превръща в топлина и осигурява постоянна температура на тялото. 

That is why proper nutrition requires that the food taken corresponds to the structural and energy needs of the body.

What is the energy content
of the individual types of nutrients?

The energy value of the optimal food menu for each person should also be determined by the type of activity he performs. For example, for doctors, teachers, engineers, it has been calculated that they should take food with an approximate energy value of 11,000 - 12,000 kJ per day. For athletes who train hard during training and competitions, it is estimated that they need 16,000 - 18,000 kJ per day. Hra-

The food one eats should be varied in type and contain proteins: fats: carbohydrates (in grams) in an approximate ratio of 1:1:4.

What should be the contents of a complete food menu?

Fact 1: More than half of the proteins in food should be of animal origin due to the fact that they contain essential amino acids. These amino acids cannot be synthesized in the human body and are supplied with food in a ready form. For adolescents, it is especially important to eat food that supplies all amino acids at the same time.

Fact 2: A healthy diet requires some of the fat to come from plant-based foods. For example, foods of vegetable origin such as sunflower oil, olives, walnuts contain fatty acids, which are also indispensable. They, like essential amino acids, cannot be synthesized in the human body. They are involved in the synthesis of lipids that make up cell membranes. This prevents the development of a disease called atherosclerosis (a disease in which cholesterol is deposited in the walls of blood vessels and the blood supply to vital organs deteriorates).

Fact 3: As sources of energy, individual types of nutrients can replace each other in a short time. This is sometimes done for dietary reasons. For example, over a period of time, a person suffering from liver disease may severely limit fat intake due to impaired secretion of bile, which is necessary for fat digestion. In diabetes, the intake of carbohydrates is limited. It is correct in such a case to increase not only the intake of fats, but also of proteins. Mutual replacement of one type of nutrients with another is done under strict medical supervision!

Learning activity 1: Calculation of body mass index

Normal body mass depends on an individual's age, sex, and height. The body mass index (BMI) is an indicator used to determine the normal healthy weight depending on the height. Through it, malnutrition or obesity can be diagnosed. BMI is determined by the following formula:

BMI = weight in kg / (height in meters)²

Calculate your BMI using the formula and compare the result with табл. 1. Направете изводи и съставете здравословно хранително меню.

Table 1. Body mass index according to the World Health Organization
Conditionetc
Severe malnutrition< 16,0
Moderate malnutrition16 – 16,99
Mild malnutrition17 – 18,49
Underweight< 18,5
Normal weight< 18,5
Overweight≥ 25,0
Obesity≥ 30,0
Obesity I degree30-34,99
Obesity II degree35-39,99
Obesity III degree≥ 40,0

*literary source: http://www.euro.who.int/en/health-topics/disease-prevention/nutrition/a-healthy-lifestyle/body-mass-index-bmi

Learning activity 2: Preparing a healthy food menu

Your classmate is overweight. So far, he has consumed an average of 10,000 kJ of energy per day. In order to reduce his body mass, he should take food for no more than 8,000 kJ. Suggest what foods should be included in his diet. Use the information from Table. 1. in the Appendix.

Appendix (to the Teacher's Scroll)

Table 1. The amount of protein, fat, carbohydrates and calories is defined per 100 g/ml of product for all foods/beverages listed.

Food Proteins Fat Carbohydrate Calories
MEAT, MEAT PRODUCTS AND EGGS
Lamb 17.5 11.7 0.0 178
Beef fillet 19.0 7.8 0.0 148
Goose 24.5 29.7 0.0 370
Chicken 17.7 20.8 0.0 261
Weenie 18.5 21.5 0.0 271
Flat sausage 25.6 39.7 0.0 466
Sheep's 18.2 12.5 0.0 188
Roaster20.87.00.0148
Chicken leg meat 21.03.40.0117
Chicken wings 18.0 15.0 1.0 214
Chicken breast meat 24.0 1.2 0.0 109
Chicken shoulder meat 19.5 5.9 0.0 133
Turkey leg meat 20.3 2.4 0.0 105
Turkey breast meat 24.6 0.7 0.0 107
Turkey shoulder meat 20.7 3.5 0.0 116
Chills 21.0 34.3 0.0 398
Salam Kamchia 21.0 16.4 0.0 235
Pork leg18.815.70.0134
Pork tenderloin - rib arc 19.914.10.0209
Pork fillet 20.5 5.5 0.0 134
Beef leg meat 21.0 3.1 0.0 114
Beef neck 19.4 5.5 0.0 129
Beef shoulder 19.2 5.2 0.0 126
Veal leg meat 19.2 3.5 0.0 110
Beef fillet 20.2 3.3 0.0 112
Hamburg salami 17.0 22.0 0.0 269
Larded salami 22.0 40.5 0.0 458
Goose egg 13.913.51.3185
Egg - turkey 13.511.71.1166
Egg - hen 12.9 11.2 0.7 157
Egg white - hens 11.1 0.7 0.7 54
Egg yolk - hens 16.1 81.9 9.3 849
FISH AND FISH PRODUCTS
White grass carp 17.6 6.4 0.0 130
Whitefish 17.6 0.6 0.0 77
The shield 15.8 0.6 0.0 70
Shad 15.5 20.4 0.0 249
Mullet 19.4 2.5 0.0 102
Dill 14.5 0.8 0.0 66
Sea ​​bass23.93.30.0128
Hake16.50.50.072
Lefer 19.8 2.5 0.0 103
Lobster 18.8 0.9 0.0 85
Belted bonito 20.5 5.0 0.0 129
Trout 16.5 4.5 0.0 108
Tuna fish 23.3 4.9 0.0 140
Sardine 19.4 5.2 0.0 126
Scad 18.6 2.1 0.0 95
Mackerel 24.3 3.2 0.0 128
Som13.311.30.0157
Fever17.00.30.072
Salmon - Atlantic 19.9 6.3 0.0 138
Tricona 18.6 5.5 0.0 126
Shark fillet 20.0 4.0 0.0 118
Caviar-salmon 26.1 15.5 4.6 266
Caviar carp 27.2 6.8 0.0 173
Heck 17.7 2.3 0.0 93
Herring 20.7 4.9 0.0 129
Sprat 17.3 5.6 0.0 121
Come out18.06.00.0128
Carp 17.8 5.6 0.0 123
MILK AND MILK PRODUCTS
„Активиа" 1.5% 3.6 1.5 4.3 46
'Activia' Snack 4.7 3.3 18.3 124
'Activia' honey and wheat germ 3.7 3.0 13.5 97
'Activia' Natural 3.6 3.5 4.3 64
'Activia' Natural 0.5% 4.3 0.5 3.9 38
'Activia' whole grain muesli 3.7 3.2 14.0 101
'Activia' with fruit 3.7 3.0 13.7 98
Skimmed cottage cheese 17.2 0.6 1.8 83
Cow cheese 25.8 29.6 1.6 381
Sheep cheese 24.4 30.9 2.0 389
Yogurt 0.1% 3.3 0.1 4.7 33
Yogurt 2% 3.2 2.0 4.5 49
Yogurt 3.6% 3.1 3.6 4.5 63
Cheese 16.924.71.4299
Sheep cheese 17.1 27.0 1.1 320
Fresh milk 0.1% 3.50.15.035
Fresh milk 1.5% 3.3 1.5 4.7 46
Fresh milk 3.6% 3.3 3.6 4.7 65
Fresh milk Sheep 6.7 7.7 4.5 115
sour cream 1.6 45.0 3.0 428
BREAD PRODUCTS AND CEREALS
Boiled bagel 6.3 0.7 42.1 204
Viennese bun 8.6 8.0 64.9 374
Grain8.42.365.4323
Easter bread 8.41060.9375
Cottage cheese 6.5 14.6 26.9 269
Lentil 23.0 1.0 57.9 340
Macaroni and Spaghetti 10.8 1.1 75.0 361
Oat bran 17.0 7.0 66.0 403
Oat flakes 13.0 7.5 66.0 392
Rice - white 6.5 0.5 79.0 355
Ориз - кафяв 7.9 2.7 77.0 372
Millet 11.0 4.2 72.8 381
Wheat14.01.867.4350
Rye10.01.872.1352
Wheat bran 15.5 4.5 64.0 368
Soleti„Великови" 10.3 2.0 69.0 343
Soleti "Golden dobrdja" 12.2 4.2 73.9 391
Soleti " hrus hrus" 10.3 2.0 69.0 343
Soleti „Chicko" 12.2 4.2 73.2 388
Soy 36.9 2.7 24.9 277
Hard chuck 10.8 5.2 73.3 392
Tutmanic 8.7 19.2 35.9 357
Haricot 23.3 1.5 55.5 336
'Bonus' rye bread 9.0 1.4 42.1 222
Bread 'Vita' without flour 7.2 2.7 48.2 251
White bread 7.1 1.1 51.4 249
Rye bread 6.8 1.2 48.0 235
Bread type 8.0 1.7 46.0 236
Corn 14.2 5.0 72.1 399
Vegetables
Artichoke 2.4 0.1 11.4 57
Grass 2.20.13.925
Brussels sprout 3.40.39.053
Brokoli 2.8 0.4 6.6 42
Pea 6.7 0.5 14.5 91
Mushrooms 1.8 0.5 0.4 13
Tomatoes 1.0 0.2 4.2 23
Cabbage 1.4 0.2 3.7 22
Cabbage - Chinese 1.2 0.2 3.2 19
Cabbage - Red 1.4 0.2 7.4 37
Kambi 1.0 0.3 4.6 25
Potatoes2.00.117.580
Sauerkraut1.50.35.330
Cauliflower 2.0 0.1 5.3 30
Cucumber 0.6 0.2 2.3 13
Green onion 1.8 0.2 4.3 26
Old onion 1.7 0.3 10.5 52
Lettuce 1.6 0.2 2.3 17
Carrots 0.8 0.2 8.0 37
Eggplant 1.4 0.2 4.2 24
Radish 0.9 0.1 3.3 18
Turnip1.90.17.037
Pumpkin1.00.16.531
Spanich 3.2 0.4 3.2 29
Zucchini 0.6 0.0 3.7 17
Green beans 2.2 0.3 5.3 33
Beet red 1.2 0.1 9.3 43
Pepper 1.0 0.3 6.0 31
FRUITS AND NUTS
Avocado 2.0 14.6 8.5 175
Pineapple 0.5 0.1 12.7 55
Roasted almonds 21.0 51.0 20.0 632
Raw almonds 15.0 57.0 16.4 647
Bananas 1.1 0.2 21.0 92
Cherry 1.2 0.4 13.1 62
Grapefruit 0.7 0.2 9.8 44
Grapes - white 0.7 0.1 8.4 38
Grapes - pink 0.8 0.1 10.7 48
Grapes - red 0.7 0.2 18.2 79
Watermelon 0.4 0.1 5.9 26
Quince0.50.413.159
Kiwi1.10.514.668
Apricot 0.1 0.1 11.1 46
Pears 0.3 0.4 14.5 64
Pears - Asian 0.5 0.2 10.7 47
Pears - wild 0.7 0.5 9.6 46
Linseed 24.0 31.0 0.0 380
Hazelnuts 13.9 61.8 12.5 670
Lemons 0.7 0.6 7.1 37
Mango 3.0 0.5 17.0 86
Tangerine0.70.310.649
Pommegrenade1.00.317.277
Marmalades 0.7 0.5 68.0 286
Nuts 14.8 64.0 13.7 699
Witch's broom 0.7 0.5 10.0 48
Orange 0.9 0.2 10.5 48
Peach 0.6 0.1 11.3 49
Melon 0.7 0.3 6.1 30
Plums blue 0.8 0.2 18.7 81
Sunflower 21.0 55.8 4.1 610
Fig0.80.319.284
Dried apricots3.40.562.6275
Raisins 2.0 1.0 70.0 304
Prunes 2.2 0.4 63.9 274
Dried figs 3.0 0.0 54.0 233
Pumpkin 0.7 0.3 7.8 37
Pumpkin seeds 32.4 45.0 12.5 593
date 2.8 0.2 57.0 246
Peanut 26.5 46.6 19.0 610
Cherry 0.8 0.4 13.5 62
Apple 0.3 0.3 14.7 64
Strawberry 0.9 0.5 17.4 79
OTHER FOOD PRODUCTS
Tongue 16.0 15.9 0.4 211
Sugar 0.0 0.0 99.9 409
Olive oil 0.0 99.0 0.0 900
Butter 0.0 81.6 0.0 742
Whole wheet 7.5 1.3 42.5 216
Margarine 0.0 79.4 0.0 722
Olives - green1.015.33.8158
Olives - Classic 0.810.76.3126
Olives - Ripe Jumbo 1.0 6.9 5.6 89
Avocado oil 0.0 99.0 0.0 900
Almond oil 0.0 99.0 0.0 900
Butter from Cocoa 0.0 99.0 0.0 900
Coconut oil 0.0 99.0 0.0 900
Oat Oil 0.0 99.0 0.0 900
Sesame oil 0.0 99.0 0.0 900
Honey 0.4 0.0 78.3 322
Brain10.49.60.0130
Soy oil0.099.00.0900
Oil - Sunflower 0.0 99.9 0.0 909
Bacon 0.0 99.0 0.0 900
Heart 16.8 6.0 0.6 125
Black liver 20.1 5.7 1.1 138
SWEETS
Sweet+ Biscuits 6.1 27.3 63.6 534
'Everest' walnut biscuits 7.6 21.6 68.5 508
Cookies 'Breakfast' - cocoa 8.5 8.3 80.6 440
Biscuits 'Breakfast' Pobeda8.17.182.2434
Biscuits 'Review' with oatmeal 7.519.557.6444
Coffee Biscuits 4.3 25.5 66.7 523
Traiana Biscuits 7.5 12.7 76.7 460
Morena Waffle 7.5 27.5 59.5 524
Motto Waffle 6.0 32.7 49.8 526
Simona Waffle 6.3 29.0 55.0 515
SPOKO WAFFLE 7.2 35.2 53.0 567
Troy Waffle 6.0 34.2 58.0 573
Seagull Waffle 6.4 27.7 63.6 539
Chocolate 'Darck Chokolate' Svoge 5.2 31.3 51.9 518
Chocolate 'Lindt 70% cocoa' 8.0 40.0 33.0 532
Chocolate 'Lindt 85% cocoa' 11.0 46.0 19.0 541
Chocolate 'Lindt 99% cocoa' 13.0 49.0 8.0 532
Lindt Orange Dark Chocolate 6.0 31.0 49.0 507
Chocolate 'Milka Cream' 5.4 44.5 45.5 605
'Milka' chocolate with whole hazelnuts 7.8 36.5 48.5 562
SOFT DRINKS
Coka Cola 0.0 0.0 10.6 42

*literary source: http://www.calorienbalans.com/FoodInfo.aspx

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