Foods rich in carbohydrates, fats and proteins. What foods are proteins, fats and carbohydrates

Article content:

Description of these elements, their types, purpose, functions and differences. How much should be consumed and in what products can be found.

The term " proper nutrition' is found everywhere. At the same time, few people know exactly what it is. healthy food what foods should be included in the diet, and what should be avoided. But there are no secrets here. The main goal in the selection of nutritional components is to understand what proteins, fats and carbohydrates are, in what volume they are contained in food, and also in what volumes they are recommended to be consumed.

For a better understanding of the topic, each of the elements should be considered separately, after which it will be useful to study the list of products with their high and low content.

Carbohydrates

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

There are the following varieties:

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

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

Many unclear points are related to food. So, many are interested in: is bread carbohydrates or proteins? To avoid such ambiguities, consider the list of carbohydrate products:

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

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

Let's summarize:

  • When losing weight of this nutrient, 10-30% (no more) should be consumed, and when maintaining (gaining) weight - 40-60%.
  • The menu should be saturated with a complex type of element.
  • Carbohydrate intake is carried out until 2-4 p.m..
  • Eliminating or reducing the consumption of fast carbohydrates is only a plus.


Squirrels

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

Foods high in it:

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

Protein is also divided into two categories:

  • Animal that comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.
  • Vegetable which the body obtains from plants. Here it is worth highlighting rye, oatmeal, walnuts, lentils, beans, soybeans and seaweed.

For coverage daily allowance a person should receive 0.8-2.5 grams of protein per kilo of weight. With less volume, there is a high risk of shortage and negative consequences for good health. Some athletes increase the dosage to 3-4 grams, but this approach is not always justified due to the inability of the body to digest and assimilate such a volume. At the same time, an excessive amount of protein creates an additional burden on the body, which can also lead to a number of negative consequences.

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

  • Add both vegetable and animal type of nutrient to the menu.
  • Plan your dosage based on your goals, activity, weight, and total calorie intake. It's easy to do. It is enough to control the amount of proteins, fats and carbohydrates in products and make up for the deficit when such a need arises.
  • Eat protein and vegetables for dinner. In this case, dishes should be steamed, boiled or brought to readiness in the oven. Frying is not recommended.

Fats

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

Also they:

  • The main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all.
  • Guarantees of elasticity of blood vessels, due to which useful elements quickly penetrate into tissues and cells.
  • Assistants in the issue of normalization of the condition of the skin, nail plates and hair.
  • Participants in the synthesis of hormones. In addition, they are responsible for the process of menstruation.

If you take products that do not contain fat, a number of negative consequences may occur. Normal dosage - 0.8-1 grams per kilo of body weight, which on average is 10-20% from the general diet.



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

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

Considering this nutrient, it is worth knowing about the existence of its two types:

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

Summing up:

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


Questions and answers

  • Is fish carbs or protein? Many people ask the question of which elements the fish is the supplier of. There is no single answer here - it all depends on its type. So, the content of proteins / carbohydrates in bulls is 13 / 5.2 grams. As for the rest (most) of the fish - bream, flounder, pink salmon, crucian carp and others, they have no carbohydrates at all, but a sufficient amount of protein.
  • Are vegetables proteins or carbohydrates? As for vegetables, many of them contain both nutrients. For example, green onions contain 1.3 grams of protein and 4.3 grams of carbohydrates, eggplant - 0.6 / 5.5 g, cauliflower - 2.5 / 4.9 g, red pepper - 1, 3/8.1g and so on.
  • Which foods are high in protein and low in carbohydrates and fats? Lean chicken meat, lean fish and seafood are suitable here, skim cheese. These products are ideal for use on a diet.

In order to eat right, follow a certain diet, or just have an idea about healthy eating, we must clearly understand which foods are protein foods, which are carbohydrates and fats; what is called water and fiber in the understanding of nutritionists.

What water to drink for weight loss

Well, with water and other drinks, everything is clear. Water, which, in order to lose weight, should be consumed at least 2 liters, is pure drinking water. Ideally purified with a filter, and even better melt water. But if the question is: to drink boiled water or not to drink at all, then still drink!

As for teas, broths and juices, these drinks are not included in the 2 liters of required liquid.

What is a protein?

All types of meat, poultry, offal, dairy products, cheeses, eggs, fish. There are also vegetable proteins - legumes and mushrooms. But the main source of protein food in our system is still safe to eat - it's meat, fish, dairy products and eggs. It is these products that provide the body with the necessary amino acids and vitamins.

Classification of vegetable and animal fats

However, we refer to these same products as fats, animal fats! Which for the normalization of weight should never be mixed with vegetable. Also applies to animal fats butter, internal fat poultry, lamb, beef and pork.

Vegetable fats are any vegetable oils: sunflower, olive, corn, sesame, flaxseed, pumpkin, etc. These fats, which are not deposited in excess weight, include fish fat, caviar, and fish liver. This also includes nuts and seeds.

Therefore, it is better to eat fish not with protein foods, but with carbohydrates. After all, as I already mentioned, for weight loss, carbohydrates should be eaten with vegetable fats, and squirrels - with animals (as intended by nature).

What foods are carbohydrates

All cereals (buckwheat, rice, millet, oatmeal, barley, Wheat groats etc.), pasta, bakery products, baking, sugar. Simply put, what we call porridge. We also include starchy root vegetables: potatoes, turnips, pumpkins, carrots and beets.

Legumes (lentils, peas, beans, chickpeas, soybeans) contain a lot of vegetable protein, but still I advise you not to mix them with animal protein. We will also conditionally refer them to carbohydrates.

are the majority of raw vegetables.

All those who carefully monitor their figure and the health of the body as a whole, at least once in their lives, have come across such a concept as “separate nutrition”. But many people do not fully understand exactly what such nutrition means by itself. It turns out that there are groups of products related to different nutrients- proteins and carbohydrates, which, getting into the body together, only complicate their digestion. There is a so-called internal incompatibility, which subsequently results in excess weight, and can also provoke intestinal problems and stomach troubles. To avoid this and, conversely, to cleanse your body of slagging with the help of food, you need to learn how to properly combine proteins and carbohydrates in separate meals.

The essence of this separation is that for the digestion of products related to proteins, an environment with high acidity is needed. But carbohydrates are perfectly absorbed by the body in an alkaline environment. But when they come in together at the same time, an imbalance occurs. As a result, the main metabolism slows down, food is not digested well and one part of it is deposited in fats, while the other simply remains to ferment and rot. Therefore, proteins and carbohydrates are recommended to be consumed separately from each other and with a three-hour break.


What about proteins and carbohydrates?

To learn such a separate diet, you need to have a clear idea of ​​which foods are carbohydrates and which are proteins. The first ones include:


  • bran bread and flour cakes coarse grinding;
  • all cereals, except semolina;
  • pasta;
  • various cereals and muesli;
  • potato;
  • sugar and honey;
  • all vegetables except eggplant;
  • bananas, dates, figs, dried apricots, raisins, grapes.

Proteins can be following products:


  • eggs;
  • meat;
  • Fish and seafood;
  • eggplant;
  • mushrooms;
  • all legumes;
  • seeds and nuts;
  • low-fat dairy products;
  • apples, cherries, pears, apricots and peaches, nectarines and plums, cherry plums, cherries and all citrus fruits.

In order to properly combine proteins in a healthy separate diet, foods from the first list should not be combined with foods from the second list at one meal. A break of 4 hours would be ideal, if such a time period is difficult to withstand, then at least two hours. At the same time, it is better to consume proteins at lunchtime, but prefer carbohydrates for dinner.

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