Foods rich in carbohydrates - diets for weight loss and muscle gain based on them. What foods have the most healthy carbohydrates

Check out the table, which (in grams) indicates the approximate amount of proteins, carbohydrates and fats contained in 100 grams of the product.

PRODUCT NAME PROTEINS CARBOHYDRATES FATS

1. Meat 20 - 2

2. Egg 13 1/2 12

3. Boiled sausage 14 4 15

4. Sausages 13 - 13

5. Milk 3 5 3

6. Sour cream 4 2 26

7. Cheese 26 2 32

8. Butter 1 1/2 87

9. Black bread 8 43 1

10. White bread 7 58 1/2

11. Pasta 11 76 1/2

12. Semolina porridge 9 76 1

13. Buckwheat porridge 13 65 3

14. Rice porridge 8 76 1

Calculate the approximate amount of proteins, fats and carbohydrates that you received by eating breakfast. Remember to weigh what you eat. Your norm per day: protein 80g., carbohydrates 80g., fats 9g..

King Croesus was considered the richest man in the world. once the Athenian sage Solon visited him. Croesus asked who he considered the happiest

man in the world. Imagine his surprise when he heard the following. The happiest man in the world was the Athenian Tell. he was not too rich, but not poor either, calmly doing his favorite thing and not afraid of needs and hunger, he had good sensible children and he died in battle when he defended his country, then Solon added that it was such a fate that every Greek dreams of. Why was Croesus disappointed with this answer by this answer? What did the Greeks value the most? How does this characterize their needs?

please answer these questions

A 1. Characteristics of a person in society:

individual 3) citizen

individuality 4) personality

A 2. The phase of personality formation, during which a person learns patterns of group behavior:

1) adaptation 3) integration

2) individualization 4) disintegration

A 3. Are the judgments about the worldview correct: a) the diversity of worldviews enriches society; b) Is a worldview both a product and an expression of a spiritual personality?

A 4. Which of the following characterizes a traditional society?

the views of philosophers

accumulated knowledge

state-made laws

residence of the majority of the population in the countryside

A 5. Tradition to celebrate New Year how a social norm has the form:

prescriptions 4) law

A 6. Are the judgments about the reform correct: a) reform is an attempt to conserve the order of things that has developed in society; b) most often reforms are carried out by the tops of society?

only a) is true 3) both statements are true

only b) is true 4) both judgments are wrong

A 7. B political sphere community life includes:

production 3) nation

religion 4) power

A 8. Are the judgments about socialization correct: a) the family is the formal environment of a person; b) the agents of socialization include only the closest environment of a person?

only a) is true 3) both statements are true

only b) is true 4) both judgments are wrong

A 9. Are the judgments about society true: a) the unification of people in society does not depend on someone's desire; b) is society made up of large and small groups?

only a) is true 3) both statements are true

only b) is true 4) both judgments are wrong

A 10. Are the judgments about global problems correct: a) the solution of global problems requires the unification of the efforts of all mankind; b) global problem humanity is the difference in living standards between the countries of the "rich North" and the "poor South"?

only a) is true 3) both statements are true

only b) is true 4) both judgments are wrong

B 1. All the terms below, with the exception of one, are associated with the concept of "spiritual sphere". Specify a term that is not related to this concept.

art 4) morality

architecture 5) law

religion 6) science

Q 2. Which of the following features are characteristic of a traditional society?

Dominance of communal principles

The Important Role of Religion and the Army

State control over technological change

Urbanization

Scientific and technological revolution

Natural economy

В 3. Establish a correspondence between terms and definitions. One element of the left column corresponds to one element of the right column.

evolution

A) a radical, fundamental, deep qualitative change, a leap in the development of nature, society or knowledge

revolution

B) transformation, change, reorganization of any aspect of social life (economy), orders (institutions, institutions)

C) processes of change (mostly irreversible) in nature and society

For the life of the body, energy is needed from food. Approximately half of the energy requirement is provided by foods containing carbohydrates. To lose weight, you need to maintain a balanced intake and expenditure of calories.

Why does the body need carbohydrates

Carbohydrates burn faster than proteins and especially fats, they are necessary to maintain, are part of cells, participate in the regulation, synthesis of nucleic acids that transmit hereditary information.

To lose weight, you should not eat foods containing carbohydrates in the afternoon.

The blood of an adult contains approximately 6 g of glucose. These reserves are enough to provide the body with energy for 15 minutes. To maintain in the blood, the body produces the hormones insulin and glucagon:

• Insulin reduces the level of glucose in the blood, converts it into glycogen or into fat, which is especially necessary after eating.
• Glucagon raises blood sugar levels.

The body uses up glycogen stores from the muscles and liver. These reserves are enough to supply the body with energy for 10-15 hours. When the level of sugar drops significantly, there is a feeling of hunger.

Carbohydrates differ in the degree of complexity of the molecule. In order of increasing complexity, they can be ordered as follows: monosaccharides, disaccharides, polysaccharides.

Some products contain indigestible carbohydrates, which include (dietary fiber, pectin), necessary for intestinal motility, removal from the body harmful substances, binding, stimulating the activity of beneficial microflora.

Table of carbohydrates depending on the complexity of the molecule

Name	type of carbohydrate	What products are found in
simple sugars
Glucose	Monosaccharide	Grape, grape juice, honey
Fructose (fruit sugar)	Monosaccharide	Apples, citrus fruits, peaches, watermelon, dried fruits, juices, compotes, jams, honey
Sucrose (food sugar)	disaccharide	Sugar, confectionery flour products, juices, compotes, jams
Lactose (milk sugar)	disaccharide	Cream, milk, kefir
Maltose (malt sugar)	disaccharide	Beer, kvass
Polysaccharides
Starch	Polysaccharide	Flour products (bread, pasta), cereals, potatoes
Glycogen (animal starch)	Polysaccharide	Energy reserve of the body, found in the liver and muscles
Cellulose	Polysaccharide	Buckwheat, pearl barley, oatmeal, wheat and rye bran, flour bread coarse grinding, fruits vegetables

Glucose is the fastest absorbed, fructose is inferior to it in terms of absorption rate. Under the action of gastric acid, enzymes, lactose and maltose are rapidly absorbed.

With sufficient consumption of foods rich in carbohydrates, the body stores glycogen (animal starch) in the liver and muscles. With the intake of excess sugars and sufficient glycogen stores, carbohydrates begin to turn into fat.

Weight loss products containing carbohydrates

A significant portion of carbohydrates comes from grains and legumes. This diet is rich in vegetables, vitamins and minerals.

Maximum useful substances contain the germ and shell of cereals, so the greater the degree of processing of the product, the less useful it is.

Legumes have a lot of protein, but they are only 70% digestible. In addition, legumes can block the action of certain digestive enzymes, which in some cases disrupts digestion, can damage the walls of the small intestine.

The greatest nutritional value in products from whole grains containing bran, as well as in a variety of cereals.

Rice is easy to digest, but it is low in vitamins, minerals, and fiber. in wheat and pearl barley much more fiber. In buckwheat. Oatmeal is high in calories, rich in potassium,.

It turns out that it is difficult to achieve overeating foods containing carbohydrates, under normal conditions, they do not increase the amount of fat reserves.

The increase in body weight is mistakenly associated with the consumption of a significant amount of carbohydrates. In fact, they are absorbed faster than proteins and fats, which is why the body significantly reduces the need to oxidize dietary fats, and they form deposits.

In addition, some foods containing carbohydrates are high in fat. For example, in chocolate it is up to 45%, in cream up to 55%. In order for the body to cope with the oxidation of fats, it is enough to reduce the consumption of fatty foods. As a result, you will be able to lose weight or keep the weight at the same level.

Table (list) of products for weight loss

To lose weight, you should consume no more than 50-60g of foods containing carbohydrates per day. To maintain weight at a stable level, it is allowed to increase their number to 200g per day. When eating more than 300g of carbohydrates, weight will begin to increase.

Table of foods rich in carbohydrates and used for weight loss

Products	Calorie content (kcal per 100 g)	Carbohydrate content in 100 g
cereals
Rice	372	87,5
Cornflakes	368	85
plain flour	350	80
Raw oats, nuts, dried fruits	368	65
White bread	233	50
Wholemeal bread	216	42,5
Rice boiled	123	30
Wheat bran	206	27,5
Macaroni boiled	117	25
Confectionery
cream cake	440	67,5
shortbread cookies	504	65
Sweet pastries	527	55
Biscuit dry	301	55
Eclairs	376	37,5
Milk ice cream	167	25
Milk and dairy products
Kefir fruit	52	17,5
Whole milk powder without sugar	158	12,5
Kefir	52	5
Meat and meat products
Fried beef sausage	265	15
Fried pork sausage	318	12,5
liver sausage	310	5
Fish and seafood
fried shrimp	316	30
Cod fried in oil	199	7,5
Flounder fried in breadcrumbs	228	7,5
Perch cooked in the oven	196	5
Vegetables
Potatoes fried in vegetable oil	253	37,5
raw green pepper	15	20
boiled potatoes	80	17,5
Sweet corn kernels	76	15
Boiled beets	44	10
boiled beans	48	7,5
boiled carrots	19	5
Fruit
dried raisins	246	65
Dried currant	243	62,5
Dried dates	248	62,5
Prunes	161	40
fresh bananas	79	20
Grape	61	15
cherry fresh	47	12,5
fresh apples	37	10
fresh peaches	37	10
fresh green figs	41	10
Pears	41	10
fresh apricots	28	7,5
fresh oranges	35	7,5
fresh tangerines	34	7,5
Blackcurrant compote without sugar	24	5
grapefruit fresh	22	5
Honey melons	21	5
Raspberry fresh	25	5
Fresh strawberries	26	5
nuts
chestnuts	170	37,5
Soft walnut oil	623	12,5
Hazelnuts	380	7,5
dried coconut	604	7,5
Roasted salted peanuts	570	7,5
Almond	565	5
walnuts	525	5
Sugar and jam
white sugar	394	99,8
Honey	288	77,5
Jam	261	70
Marmalade	261	70
Candies
lollipops	327	87,5
Iris	430	70
milk chocolate	529	60
Soft drinks
liquid chocolate	366	77,5
cocoa powder	312	12,5
Coca Cola	39	10
Lemonade	21	5
Alcoholic drinks
Alcohol 70%	222	35
Vermouth dry	118	25
Red wine	68	20
Dry white wine	66	20
Beer	32	10
Sauces and marinades
marinade sweet	134	35
Ketchup tomato	98	25
Mayonnaise	311	15
Soups
Chicken noodle soup	20	5

Harm of eating a lot of foods containing carbohydrates

Eating large amounts of carbohydrate foods depletes the insulin apparatus, leading to a lack of mineral salts, vitamins, disrupts the processing and assimilation of food, malfunctions internal organs.

Carbohydrate breakdown products can inhibit the development of beneficial microorganisms. For example, the yeast used to make white bread competes with the intestinal microflora.

Harm of products from yeast dough seen for a long time. Therefore, some nations bake bread exclusively from unleavened dough, sometimes this rule is enshrined in the dogmas of beliefs.

Modified: 02/14/2019

Almost all the substances necessary for life come into our body with food. Energy needs are provided by foods containing carbohydrates. Their rate depends on lifestyle and physical activity person. Part of the carbohydrates left unclaimed leads to an increase in blood cholesterol and turns into fat reserves. To lose weight, you need to control the amount of calories consumed and expended.

Carbohydrates are groups of simple and complex sugars. They serve as the main source of energy in the diet of people, support immunity and brain activity, are involved in the regulation of metabolism, the synthesis of amino acids, enzymes and nucleic acids responsible for genetic memory.

Natural carbohydrates are formed in plant cells and are the result of photosynthesis. They differ in the degree of complexity of the molecule.

• Simple or fast - mono- and disaccharides (glucose, fructose, lactose). These substances contain several structural units, so they are quickly absorbed by the body and turn into sugar.
• Complex - these are polysaccharides (starch, cellulose), consisting of a large number elements. They promote digestion and create a feeling of satiety for a long time.

Regular consumption of carbohydrates provides the body with glycogen (animal starch). An excess of sugar in the blood leads to the deposition of fat reserves.

Foods containing carbohydrates for weight loss

In an effort to lose weight, many exclude carbohydrate-containing foods from the diet. But if an insufficient amount of it enters the body, then this leads to a deterioration in well-being, the appearance of constant fatigue and a breakdown. As a result, instead of slim figure you can get a large list of chronic diseases.

The table is headed by cereals and legumes. They contain a lot of vegetable protein, a variety of vitamins and minerals. The bulk of nutrients is in the embryos and shells. Therefore, the best products for weight loss are the products of the minimum degree of processing. The composition of legumes is dominated by proteins, but they are absorbed by the body by only 70%. They also block fermentation processes, which in individual cases leads to indigestion and damage to the walls of the small intestine.

the largest nutritional value have whole grain products with the addition of bran and various cereals.

• Rice - easily processed by the body, contributes to fast weight loss but contains a low percentage of vitamins and minerals.
• Millet and barley - fast digestion, rich in vegetable fiber, cleanse the intestines well and help you lose weight quickly.
• - rich in iron, calcium, magnesium, B vitamins. It is successfully used in various diets for healing and losing weight.

There are products with complex carbohydrates that are not absorbed by the human body at all, they are not converted into body fat. The list is made up of dietary fiber, pectins and other types of fiber. They serve to cleanse the intestines of harmful substances, bind cholesterol, stimulate the work of beneficial microflora. By regularly eating foods containing fiber, it is possible to maintain a feeling of satiety in the body for a long time. These are bran, white cabbage, a variety of vegetables, herbs.

What foods make people feel better?

In conditions of average physical activity, carbohydrates do not increase the volume of fat reserves. There is a misconception that eating them big amount impossible to lose weight. In fact, weight gain is due to increased consumption fats that simply do not have time to oxidize. As a result, fatty foods form deposits that are difficult to fight in the hope of losing weight.

In the food table there are carbohydrate foods containing a lot of fat. For example, in chocolate they are up to 45%, in dairy desserts and butter cream - up to 60%. Therefore, in order to lose weight or at least stabilize weight, the list for the daily menu should be as low as possible fat.

Sugar, jam, sweet cereals, sweet pastries have the lowest nutritional value. Their calorie content is so high that it exceeds the body's ability to break down. Frequent consumption provides an imperfect waist and leaves no hope for weight loss, they are categorically not suitable for a diet.

The list for weight loss should be predominantly complex carbohydrates. They are digested for a long time in the stomach, provide a feeling of satiety and give strength. If you drink a cup of coffee with a sweet bun for breakfast, then the body receives only fast carbohydrates and a sharp jump in blood sugar. As a result, after an hour there is a feeling of hunger. Eating porridge in the morning, you can be sure that it will provide energy support throughout the day. For successful weight loss, half of the diet should be products from the table (list) of complex carbohydrates.

Table of carbohydrates in food

	Fast	Complex
Nutrients	Sweet fruits and vegetables (fresh, dried, frozen, canned)	White bread, sweet pastries
	Fruit juices, compotes	Muesli and cereal-based breakfast cereals
	Yogurt, kefir and other low-fat dairy products	Durum wheat pasta
	Drinks and bars for sports nutrition	Rice and cereal products (cereals, casseroles)
		Potatoes and starchy vegetables
Less nutritious*	Sugar, honey	Porridges on the water: pearl barley, oatmeal, buckwheat
	Jams, preserves, syrups	Whole wheat bread
	Jelly, mousse	Wheat and rye bran
	Ice cream	Peas, lentils, beans
	Cream, milk, sour cream	Potato chips
	Chocolate
	Carbonated drinks	Confectionery (cakes, muffins, biscuits)
	Beer, kvass

*List of carbohydrate foods deficient in other nutrients and containing fat over 30% of total energy value.

To lose weight without harm to health, nutritionists recommend eating no more than 50-60 g of carbohydrates daily. If the goal is to maintain body weight at the same level, then an increase of up to 200 g is acceptable. As soon as their volume in the diet increases to 300 g, weight begins to increase.

The harm and benefits of carbohydrates for weight loss

Simple and complex carbohydrates have different effects on the body. The fastest ones do the most damage. They force the pancreas to produce a lot of insulin. This hormone stimulates the formation of glucose and stops the breakdown of fats. Instead of losing weight, building processes begin in the body. With insufficient physical activity, blood sugar levels first rise, then fall sharply, causing a feeling of hunger. The body again requires food with fast carbohydrates. So a person becomes addicted and it becomes difficult for him to lose weight.

High sugar levels pose a great danger to the brain and internal organs. If there is too much in the diet fast carbohydrates, then this leads to loss of figure and health problems.

Foods containing complex carbohydrates are processed differently by the body. Their sugar chains are made up of hundreds and even thousands structural elements. For this reason, assimilation occurs slowly, without forming a large amount of insulin in the blood. As a result, a person's mood improves and a feeling of satiety persists for a long time. As part of food with complex carbohydrates, there are many useful compounds that help cleanse the body and improve its functioning.

Author this method French nutritionist Michel Montignac is considered, whose ideas were developed by other nutritionists. The basic principle separate power supply consists in the fact that when compiling a diet, it is necessary to take into account the compatibility of individual products during digestion. According to the theory of separate nutrition, foods rich in proteins (containing over 10% of proteins) and foods rich in carbohydrates (over 20%) should not be consumed simultaneously, but at intervals of 4-5 hours, but not less than 2 hours. This is very important to ensure normal operation digestive and metabolic organs.

The reason is that the body requires different conditions and different times to digest proteins and carbohydrates. For the breakdown of carbohydrates, an alkaline environment is required, for the breakdown of proteins, an acidic one. The processing of carbohydrates requires less time than the breakdown of proteins. Therefore, if we simultaneously eat food containing a lot of proteins and carbohydrates, then some of these substances will be absorbed worse. Undigested food residues, accumulating in the large intestine, under certain conditions can cause a number of diseases, including constipation.

Protein-rich foods include: meat, fish, organ meats, eggs, low-fat dairy products, legumes, nuts, etc.

Carbohydrate-rich foods include: bread, flour, cereals, pasta, potatoes, sugar, etc.

The idea of ​​separate nutrition is outlined in Montignac's book Eat to Lose Weight. The main idea of ​​the book is that the foods you eat affect your blood sugar (glycemia). From processed refined foods, the amount of sugar in the blood "jumps" sharply, the pancreas is forced to secrete a lot of insulin - a hormone that ensures the processing of carbohydrates - and store the excess in the form of fat, while the gland itself wears out. She needs rest - food with a low glycemic index, or low in easily digestible carbohydrates. If there are such products in the diet, I and this is primarily organic products, rich in fiber and natural carbohydrates), then the glycemia is low, the pancreas secretes a little insulin, the fat dissolves and the person loses weight.

method of getting rid of excess weight, proposed by Montignac, consists of two phases: the weight loss phase and the weight stabilization phase. The first phase lasts as long as necessary to reach the ideal weight (the ideal weight according to this system is calculated according to the body mass index). And the second can last forever; it will keep you in shape.

In the first phase, multiple meals are required with a certain set of products for each meal.

Breakfast should be dense, contain proteins and carbohydrates with some fiber. For example: wholemeal bread with low-fat cottage cheese or yogurt. Sugar and butter are forbidden.

Another option: oat flakes pour skimmed milk. You can add jam or jam, but not sugar.

The second breakfast should not contain carbohydrates. You can eat cheese, cottage cheese, ham. The ideal dish is a pair of soft-boiled eggs or fried eggs.

Dinner: salad from raw vegetables(in no case should it contain potatoes, corn, carrots or beets), as well as any fish, even in oil, eggs, meat, poultry.

Afternoon snack: cheese without bread and yogurt or cottage cheese.

Dinner is allowed in two types:

1. Protein-lipid. You can eat fish, poultry, mushrooms, tomatoes, cucumbers, eggplant, cheese, vegetable soup, eggs. Not allowed: meat, sausages.
2. Protein-carbohydrate: consists mainly of carbohydrates. It should not contain fat. You can eat eggplant, tomatoes, green salad, cauliflower, skim cheese. You can drink non-carbonated mineral water and green tea.

Basic principles of nutrition in the second phase:

1. Sometimes you can allow the combination of carbohydrates with fats, but then you need to accompany the meal with fiber, such as salad.
2. Give up sugar, honey, jam and sweets. Use sweeteners. You can eat chocolate, sherbets, ice cream and whipped cream, but do not abuse them.
3. Continue eating wholemeal bread at breakfast. For lunch and dinner you can eat cheese.
4. Avoid sauces or make sure they don't contain flour.
5. Replace butter vegetable margarine.
6. Drink low fat milk.
7. There is more fish than meat.
8. Do not drink fizzy drinks, cola and lemonades; drink coffee without caffeine.

Thus, separate nutrition in general is not even a diet that is provided for a certain (short or long) period of time, it is a nutrition system. Unlike other diets, it is allowed to eat almost everything: meat, fish, eggs, cheese and other dairy products, animal fats and vegetable oils, bread, pasta, cereals, etc. You just need to know how to combine them correctly in order to neutralize them. harmful properties and enhance useful ones.

Predicted result: due to the rapid passage of compatible products through the digestive tract, the processes of fermentation and decay do not occur in the body, which reduces its intoxication. The result of this method of losing weight, as a rule, is quite persistent, especially if you use it constantly.

Disadvantages: Following this system requires a special lifestyle and willpower. Getting used to the principles of separate nutrition is not easy for many, and although the body receives all the substances necessary for normal functioning, many experience a feeling of hunger.

Doctor's comment

Alena Kudryavtseva
endocrinologist,
nutritionist,
Kazan

Oddly enough, I’ll start from the end, that is, the last phrase: the feeling of hunger does arise, but it does not last long and, as a rule, passes through I-2 weeks after the start of such a diet. I say this not only as a doctor, but also as a person who has tried this type of nutrition. But you get used to having breakfast (you want to eat), and many do not have breakfast, because in the morning there is no appetite, the reason for which is often the workload of the digestive tract undigested food eaten the night before.

Disputes about separate nutrition as the most organic for a person have been going on for a long time. Our ancestors could hardly eat 4-5 times a day, and they ate, judging by the recipes of past centuries, mixing proteins, fats and carbohydrates and, knowing practically nothing about the benefits of vegetable oil, generously flavored food with butter ... However, here there is a small “but”: the processes of refining products (cleansing them of ballast, that is, fiber) were all going on and reached their climax precisely in our time. Thus, our products are not like those that were several centuries ago.

From the point of view of hormonal balance, the idea of ​​separate nutrition is also correct.

Moreover, hyperinsulinemia, that is, the release of excess insulin in response to eating foods with a high glycemic index or in response to the wrong combination of foods, leads to obesity, an imbalance between female and male hormones, ovarian dysfunction, atherosclerosis, and, accordingly, to a decrease in the duration life. Therefore, this type of nutrition is very rational: when the body does not need to fight toxins every day, it will “heal” chronic diseases, which, unfortunately, everyone has. The diet offers many vitamins (vegetables, fruits), and the combination of lettuce and fish will allow fat-soluble vitamins to be absorbed.

Glycemic indexes of foods

High glycemic carbohydrates	Carbohydrates with a low glycemic index
	Wholemeal bread (bran) 50
Baked potatoes 95	Dark Rice 50
Fried potatoes 95	Basmati rice 50
Starch 95	Canned peas 50
Mashed potatoes 90	Wholemeal spaghetti 50
Potato chips 90	Spaghetti 45
	Fresh peas 40
Hamburger 85	Wheat porridge 40
Boiled carrots 85	Hercules 40
Popcorn 85	Whole Grain Spaghetti 40
Rice Cake 85
Puffed rice 85	Freshly made fruit juice without sugar 40
Boiled beans 80	Black (rye) bread 40
	Figs, dried apricots 35
	Indian corn 35
Sugar (sucrose)70	Wild Rice 35
White bread (baguette) 70	Raw carrots 30
Refined sweet cereal (porridge) 70	Dairy products 30
Milk chocolate 70	Dried peas 30
Boiled potatoes 70	Brown or yellow lentils 30
Cola, soda 70	Turkish peas 30
Cookies 70	Fresh fruits 30
Corn, maize 70	Green pea 30
White rice 70	Soy vermicelli 30
Vermicelli, noodles 70	Marmalade (jam) without sugar 22
Jacket potatoes 65	Green lentil 22
	Peas 22
	Dark chocolate (minimum 70% cocoa) 22
Sweet preservatives 65	Fructose 20
Semolina 60	Soy, peanut 15
Long grain rice 60	Apricots 15
Spaghetti 55	Green vegetables, tomatoes, eggplant, zucchini, garlic, onions, etc. 15

Now for the cons. The World Health Organization has established a "nutrition pyramid", which is based on long-acting carbohydrates, because they form the basis of nutrition. healthy person, and it is them that should be more in percentage terms (50-55%). I would like to recall where these carbohydrates are found: in cereals (perhaps with the exception of semolina), bread (better than coarse grinding), pasta (preferably from durum wheat), dark rice. The feeling of hunger when following this diet arises mainly due to the lack (though not so much) of these products. Therefore, we will try to slightly adjust the daily menu without violating the general principles.

Breakfast can be left the one that is offered, as it includes cereals or "coarse" bread.

The second breakfast is also a good option.

Lunch is good: it has both vegetables and meat (or fish). All this will be quickly digested, but, taking into account the second breakfast, a person will not remain hungry.

Afternoon snack: indeed, you can limit yourself to protein foods, because. carbohydrates will go to dinner.

For dinner, I would suggest adding legumes (beans, peas or lentils) to vegetables, for the reason already discussed.

The second phase, in general, brings us to the usual diet, while refusing those products that modern man with his usual physical activity do not need to use. These are sugar, jam (dissolved sugar), fatty and overly sweet confectionery. Avoiding sauces is also good advice, as sauces with flour (and, I would add, with fat) carry a lot of "empty calories". Substituting butter for margarine makes sense only to reduce calories, as it has been proven that the solid vegetable fats contained in margarines cause the same risk of atherosclerosis as butter.

Fizzy drinks stimulate appetite, coffee during pregnancy and lactation is generally undesirable. But about cola - a special conversation ... A can of cola with a capacity of 0.33 liters contains about 7 teaspoons of sugar! The pancreas will simply cry from such violence.

During the period breastfeeding you can not eat chocolate, as it can cause allergies in mom and baby. But in general, the separate nutrition system is thought out, works and can be approved by doctors of all specialties, including during breastfeeding.

Foods rich in proteins

The qualitative composition of our food, which we consume daily, largely determines the development and condition of the body, its individual systems and organs. Since by adjusting the ratio of products containing certain preferred components, it is possible to influence not only the well-being of a person, but also the structure of his body and appearance, it is imperative to know the quantitative composition of the most valuable ingredients in the food that is present on our daily table.

Everyone knows that protein food is a must for those who want to increase theirs, and actin and myosin proteins provide muscle work. But not everyone knows that protein is actively involved in fat burning when used correctly. Therefore, a simple restriction in nutrition and eating without a certain, absolutely necessary amount of protein can absolutely not give results if you want to reduce weight. In addition, protein enzymes found in saliva, stomach and small intestine are actively involved in the digestion of food that has entered the body, and proteins called alpha-creatines determine the condition of hair and nails.

Foods rich in proteins contribute to the production of a sufficient amount of hemoglobin, a protein involved in the oxygen supply to every cell in our body. And the antibodies that the immune system of each of us responds to any viral intervention, are also proteins.

According to the amount of protein contained in 100 g of the product, all protein foods can be divided into separate subgroups:

• the most protein products, which include cheeses, cottage cheese, meat and fish products, soy products, nuts and legumes, which contain more than 15 g of protein;
• protein products, including some types of meat and sausages, eggs and cereals, pasta and containing protein in an amount of 10 to 15 g;
• low-protein foods - bread, potatoes, rice, in which there are only 5-9 g of protein;
• low-protein foods, which include almost all berries, vegetables, except for the above, fruits, as well as mushrooms, since the protein content down is only 0.4-1.9 g.

If you sort protein-rich foods in ascending order of priority by their protein content, then the top 10 will look like this (in units per 100g of product):

10. Brussels sprouts - despite the low protein content in vegetables, this product contains up to 9% of proteins. This type cabbage has twice the content than other varieties. With a completely low calorie content and the absence of fat, it becomes simply an indispensable dietary product, and cabbage juice of this type is used as effective remedy in the treatment of cancer and other neoplastic diseases.

9. Cereals - are considered an excellent source of proteins and vitamins with a very low fat content and medium calorie content. The most “protein” of all cereals is quinoa, which can contain up to 18% protein! Rice, depending on the variety, contains from 2 to 6% proteins with a calorie content of 80-100 kcal. The share of protein in buckwheat and millet groats is higher, which is equal to 12.6 and 11.5%, respectively. A little less, namely 11% protein, contains oatmeal and semolina. In addition, all cereals help to improve digestion and are well absorbed by our body.

8. Soy products - they could well be located on a higher position among protein-containing products, but due to their low popularity they are rarely used. And in vain, because soy protein isolate can contain up to 90% protein, and this is not at the lowest absorption rate. 100 g of soy milk or textured soy protein products contain up to 40-50% protein with a fat content of just over 17% and low calorie content. Those who are not ardent fans of soy products can use them not as a substitute for meat, but as a side dish for meat dishes.

7. Meat by-products- one of the most valuable not only in terms of the content of protein components, but also due to the presence of a large amount of iron, vitamins and minerals, which is extremely important for the nutrition of athletes and people who control their weight. In addition, the cost of these products is much lower than the price of whole meat. With a calorie content of 165-180 kcal, 100 g of stewed beef liver contains more than 17 g of proteins and 9.6 g of fats in the absence of carbohydrates. A high percentage of protein and low fat content with good digestible due to the low content of connective tissue have a tongue and heart. There is more fat in the brain tissue (more than 8%) and less proteins (up to 12%).

6. Cottage cheese and other dairy products. The calorie content of 100 g of low-fat cottage cheese is from 80 to 100 kcal, while it contains up to 18 g of proteins, 0.6 g of fat and 1.8 g of simple carbohydrates. For better absorption, cottage cheese is recommended to be mixed with low-fat yogurt or kefir.

All dairy products are a good source of protein, but it should be noted that milk contains casein directly, which slows down the process of protein digestion. Average lean natural milk contains 3% of proteins, while for fat-free kefir and yogurt this figure is from 4 to 5% with almost equal calories and better digestibility.

5. Cheeses - in hard types of cheese with a low fat content of 15% and a calorie content of 190 to 255 kcal, a high protein content (up to 25-30%) is observed, which makes it possible to successfully use this product, excellent in taste, in dietary and, moreover, due to high calorie it is recommended to use it before training.

4. Eggs - with a calorie content of 13-15kcal, one egg contains approximately 3-6g of protein, depending on the size, which is almost completely absorbed by the human body. With a low content of starch carbohydrates (0.15g) and no fat egg becomes one of the leaders among foods rich in proteins. And the misconception about the harmfulness of cholesterol contained in eggs has no scientific basis. However, it is worth remembering that it is preferable to use boiled eggs, in the protein of which there is no ovomucoid and avidin, enzymes that inhibit the work digestive system and destroyed during cooking.

3. Fish meat and fish products - contain perfectly digestible proteins and such a valuable component as methionine. The percentage of protein and fat content, and, accordingly, the calorie content, depending on the type of fish, fluctuate within a fairly wide range. So, tuna and salmon meat contains up to 24% protein, and pink salmon - 22% with a fat content of 7-8% and a calorie content of 160-170 kcal. The meat of pike, hake, crabs and shrimp, cod, carp and perch (from 17 to 21%) is distinguished by a sufficiently high content of protein components with a fat content of only 1-3% and low calorie content, which makes fish one of the most preferred dietary products.

One of the most valuable fish products for protein nutrition is caviar, which contains not only a large amount of protein - more than 30%, but also rare phosphorus, potassium, as well as fat - and water-soluble vitamins with a low fat content (up to 15%).

2. Beef, veal and other types of meat - the calorie content of boiled veal is about 135 kcal with 21 g of protein and 0.9-1.5 g of fat. Boiled beef contains a little less, 20g of protein, but at the same time its fat content is 15 times more, and its calorie content is almost twice that of veal. In addition, the meat of a calf aged from 1 to 2 years has better taste and more valuable nutritional properties.

An excellent dietary product with a high content of valuable proteins (up to 21-24%), B vitamins, as well as iron and phosphorus, magnesium and potassium is rabbit meat. Low-fat types of pork contain up to 19% protein, but at the same time they have a high fat content of up to 20-30%. Significant protein value (up to 20%) with low fat content (4%) has horse meat, which is superior in taste and availability useful minerals lamb.

Sausage products and canned meat, in the presence of a sufficiently high protein content, are characterized by a high fat content, which is extremely undesirable for sports and diet food. An exception can only be sausages, sausages or dietary boiled sausages.

1. Poultry meat - with a calorie content of 170-195 kcal, it contains up to 30 g of protein, depending on the part of the carcass, 7-10 g of fat with zero carbohydrate content. Chicken meat is preferable because the proteins contained in it are not only complete, but also easily digestible, unlike other types of meat products. The most valuable part of the carcass is the white meat of the breast, containing, in addition to a large amount of protein, the necessary combination of vitamins and minerals.

It should be noted that this list is very relative, since there are a number of equally useful and valuable products containing a significant amount of protein and other useful components. Among them, it is worth highlighting lentils, which contain 24% protein and only 1% fat, almond oil and almonds with 8 g of protein per 100 g of product, sunflower, pumpkin and flax seeds, containing 21, 19 and 8% proteins, respectively.

When including these protein-rich foods, it is worth remembering that oversaturation of the body with protein foods also has negative consequences, as well as their lack. Equally important is the fact that proteins should be varied, and their quantity properly balanced with the necessary carbohydrates and vitamins.

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