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
Condition | etc |
---|---|
Severe malnutrition | < 16,0 |
Moderate malnutrition | 16 – 16,99 |
Mild malnutrition | 17 – 18,49 |
Underweight | < 18,5 |
Normal weight | < 18,5 |
Overweight | ≥ 25,0 |
Obesity | ≥ 30,0 |
Obesity I degree | 30-34,99 |
Obesity II degree | 35-39,99 |
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 |
Roaster | 20.8 | 7.0 | 0.0 | 148 |
Chicken leg meat | 21.0 | 3.4 | 0.0 | 117 |
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 leg | 18.8 | 15.7 | 0.0 | 134 |
Pork tenderloin - rib arc | 19.9 | 14.1 | 0.0 | 209 |
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 | 13.9 | 13.5 | 1.3 | 185 |
Egg - turkey | 13.5 | 11.7 | 1.1 | 166 |
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 bass | 23.9 | 3.3 | 0.0 | 128 |
Hake | 16.5 | 0.5 | 0.0 | 72 |
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 |
Som | 13.3 | 11.3 | 0.0 | 157 |
Fever | 17.0 | 0.3 | 0.0 | 72 |
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 out | 18.0 | 6.0 | 0.0 | 128 |
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 | 16.9 | 24.7 | 1.4 | 299 |
Sheep cheese | 17.1 | 27.0 | 1.1 | 320 |
Fresh milk 0.1% | 3.5 | 0.1 | 5.0 | 35 |
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 |
Grain | 8.4 | 2.3 | 65.4 | 323 |
Easter bread | 8.4 | 10 | 60.9 | 375 |
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 |
Wheat | 14.0 | 1.8 | 67.4 | 350 |
Rye | 10.0 | 1.8 | 72.1 | 352 |
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 | 2.2 | 0.1 | 3.9 | 25 |
Brussels sprout | 3.4 | 0.3 | 9.0 | 53 |
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 |
Potatoes | 2.0 | 0.1 | 17.5 | 80 |
Sauerkraut | 1.5 | 0.3 | 5.3 | 30 |
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 |
Turnip | 1.9 | 0.1 | 7.0 | 37 |
Pumpkin | 1.0 | 0.1 | 6.5 | 31 |
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 |
Quince | 0.5 | 0.4 | 13.1 | 59 |
Kiwi | 1.1 | 0.5 | 14.6 | 68 |
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 |
Tangerine | 0.7 | 0.3 | 10.6 | 49 |
Pommegrenade | 1.0 | 0.3 | 17.2 | 77 |
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 |
Fig | 0.8 | 0.3 | 19.2 | 84 |
Dried apricots | 3.4 | 0.5 | 62.6 | 275 |
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 - green | 1.0 | 15.3 | 3.8 | 158 |
Olives - Classic | 0.8 | 10.7 | 6.3 | 126 |
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 |
Brain | 10.4 | 9.6 | 0.0 | 130 |
Soy oil | 0.0 | 99.0 | 0.0 | 900 |
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' Pobeda | 8.1 | 7.1 | 82.2 | 434 |
Biscuits 'Review' with oatmeal | 7.5 | 19.5 | 57.6 | 444 |
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