Tables of BZHU (proteins, fats, carbohydrates) and calorie content of food

Why does our body need food? In order to obtain energy (fuel) for life and work. Food, as a result of a chemical reaction of interaction with oxygen, burns, releasing energy. Actually, something vaguely similar happens when a fire burns. There is also fuel (wood), which interacts (burns) with oxygen and releases energy (thermal). The essence is the same: when fuel burns, it does work (releases energy), which we measure using calories.

A calorie is the amount of heat required to raise the temperature of one gram of water by one degree Celsius. And one kilocalorie is the amount of heat required to raise the temperature of 1 liter of water by one degree.

Each food nutrient (Proteins, Fats, Carbohydrates), when “burned”, releases a different amount of calories. For example, 1 gram of protein provides 4 calories, and 1 gram of fat provides 9 calories. Different foods have different nutrient compositions and therefore different caloric content.

Fruits, dried fruits and berries

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Composition and beneficial properties of boiled and raw beets

The vegetable has a large number of beneficial properties that have been used for quite a long time, these include:

1. Saturation of the body with useful minerals and vitamins
2. The product contains a useful element - quartz, which is necessary to maintain the normal condition of bones and blood vessels.
3. Used to remove toxins and waste
4. Promotes increased brain activity
5. If insufficient hemoglobin levels are detected, it is recommended to consume vegetables
6. Raw beets are an effective remedy for the prevention of heart and vascular diseases.
7. Naturally removes harmful cholesterol and reduces the possibility of blood clots in blood vessels
8. Used as a laxative for frequent constipation
9. Improves metabolism in the body, recommended for various stomach diseases.

The composition of boiled and raw beets is practically no different from each other; the only differences are the fact that during processing the vegetable loses some types of vitamins, namely: C, B5, folic acid. The remaining components of the product are well preserved both raw and cooked.

The vegetable contains the following useful elements:

• Vitamins A, B, C
• Vitamins E, PP
• Iron
• Potassium
• Calcium
• Phosphorus
• Zinc
• Organic acids

Good to know! If we consider the benefits of boiled and raw beets, then all opinions may be varied. The processed product is freed from the possible presence of various types of nitrates, as well as harmful substances.

While the raw type of the product contains twice as many vitamins, it is important fiber, which in a raw vegetable has a greater influence on the human body.

Greens and vegetables

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Carbohydrates

Carbohydrates in foods are the main source of energy. Their main task is to allow the brain and muscles to work normally and cope with the necessary loads and energy costs. They form important enzymes and hormones.

Carbohydrates are found in foods in the form of glucose, fructose, lactose, sucrose, fiber, pectin, starch and glycogen. They can be grouped into:

• simple – greatly raise blood sugar levels;
• complex – slightly raise blood sugar levels.

The glycemic index (GI) is responsible for the ability of food to raise blood sugar levels. This makes it the most important indicator of every carbohydrate product. To improve the quality of nutrition you need:

• choose foods with a lower GI content;
• eat foods with high GI in smaller quantities.

This will allow you to receive the microelements the body needs, reduce the risk of diseases and lead a full, active life.

The metabolism of carbohydrates is determined by the glucose content in the blood, i.e. on the time and nutritional composition of the last meal. The blood glucose level is minimal in the morning after sleep, during which its level was not maintained.

Once you wake up, the body is in the best condition to use stored fat as an energy source, so walking and aerobics before breakfast are important.

The formation of reserves of carbohydrates entering the body in the form of intramuscular glycogen is observed when they are taken in the first half of the day. This leads to the recommendation to consume the bulk of carbohydrates before evening. In addition to providing energy, carbohydrates help build muscle and burn fat.

To build 1 kg of muscle mass, a large amount of energy is expended - approximately 5000 kcal. After this, daily maintenance of a more energy-consuming body is required. Carbohydrates provide energy to cells most quickly and the body prefers them to fats and protein. This allows proteins to perform their main function - building and repairing body tissue, including muscle.

During weight loss, the body converts fat into energy inside its cells. This process depends on the lack of the required amount of energy, which requires the use of one’s own reserves. However, even in this case, a certain part of carbohydrates is necessary to maintain basic processes and break down fat.

Since excessive and low consumption of carbohydrates leads to negative consequences, it is important to find your optimal amount. Feeling good will be a sign of how correct the chosen diet is.

Foods containing carbohydrates

Foods containing complex carbohydrates and low GI include:

• various cereals (buckwheat, rice, oatmeal);
• vegetables (green peas, cucumbers, tomatoes, onions, etc.);
• individual fruits (figs, oranges, grapefruit, etc.);
• some sweets (marshmallows, butter cookies, etc.).

Almost all sweets, fruits and berries are simple carbohydrates and have a high GI value.

Mushrooms and legumes

Eggs

Fish and seafood

Foods, their nutrients and calorie content in alphabetical order

The peculiarity of this table is its convenience. Often you don’t really want to look for this or that product in a section. It is much easier, knowing its name, to find it alphabetically. It is for such situations that this table of BJU and calorie content of foods has been compiled in alphabetical order.

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* content per 100 grams of product

Meat, offal, poultry

Sausages, canned meat

Dairy

Calculation of energy costs

Each product has its own nutritional value. Its source is the substances it contains.

Energy value (calorie content) is the amount of energy obtained from food. It is used by the body for a variety of purposes, including mental and physical exercise, anaerobic and aerobic physical activity.

Caloric content is measured in kilocalories (kcal) or kilojoules (kJ) per 100 g of product.

How does the calorie content of foods affect weight?

Eating food with nutrients contributes energy to the human body. Not eating enough calories slows down your metabolism, impairs mental and physical performance, and forces the body to replenish needed energy reserves with fat and protein. High-calorie foods, as well as excessive consumption of foods, fill the body with excess energy, which leads to an increase in the amount of adipose tissue.

How to count calories?

Counting the calorie content of foods is not a difficult task. To do this, it is advisable to use tables or calorie calculators. If you enter the data into an Excel document, you can easily calculate this indicator yourself by multiplying the approximate weight of the dish by its energy indicator.

Flour products, cereals

Nuts

Confectionery, sweets

Features of eating buckwheat on a diet

Buckwheat porridge is one of the most common products used in dietary nutrition. Buckwheat promotes weight loss due to its high content of dietary fiber, amino acids, antioxidants and carbohydrates.

Is it possible to lose weight on buckwheat?

When done correctly, the buckwheat diet promotes weight loss and also has a beneficial effect on the body as a whole.

Features of the buckwheat diet:

• carbohydrates are broken down slowly, and the body spends a lot of energy on their digestion;
• high calorie content gives a feeling of satiety and eliminates exhaustion;
• buckwheat cleanses the walls of the stomach, improves digestion and resolves visceral fat;
• speeds up metabolism, thanks to which a person loses excess weight:
• removes excess water and toxins.

There are various diets based on buckwheat:

• by duration: 3-day, weekly, 2-week;
• by product: chicken, vegetable, dairy, apple;
• on water and buckwheat (used as a fasting day);
• medicinal;
• strict;
• lightweight.

Most often, buckwheat is used during a mono-diet, but sometimes those who want to lose weight add vegetables and fermented milk products to their diet. Thanks to this method, it is possible to lose up to 10 kg in 2 weeks, provided that you perform physical activity and maintain water balance.

Recommendations for following the diet:

• drink water - approximately 30-40 ml per 1 kg of weight;
• do not eat 5 hours before bedtime;
• It is better to steam buckwheat - this way it retains more nutrients;
• If you feel very hungry, drink 1 tbsp. kefir or eat an apple;
• Instead of caffeine, which retains water in the body, drink herbal teas.

An approximate version of the buckwheat mono-diet:

• in the morning drink 1 tbsp. water;
• half an hour later, eat a portion of porridge steamed with boiling water;
• for lunch - steamed buckwheat with green vegetables;
• for dinner - a portion of buckwheat porridge;
• Drink water during breaks.

The maximum duration of a buckwheat diet is 2 weeks. The best option is 5-7 days once every 6 months. At the same time, engage in light sports, get enough sleep and drink more water.

Contraindications for the buckwheat diet

Despite the beneficial properties of the product, if the diet is not followed correctly, health problems may arise.

This option for losing weight has its disadvantages:

• decrease in pressure;
• headache;
• fast fatiguability;
• mood swings.

It is necessary to follow the diet with caution for people who:

• diseases of the gastrointestinal tract;
• diabetes;
• oncology;
• metabolic problems;
• heart diseases;
• individual intolerance;
• kidney diseases.

What happens if you only eat buckwheat every day?

According to doctors and nutritionists, daily consumption of buckwheat will not cause harm if consumed with dairy products, vegetables, and fruits. Due to the high calorie content, the body will be provided with a sufficient amount of energy, and the feeling of hunger will occur less frequently.

This diet will provide the body with all the necessary minerals, amino acids, and antioxidants. To maintain health, it is recommended to alternate buckwheat with other porridges and cereals.

Important! The daily daily intake of buckwheat with proper nutrition is 150-200 g.

Fats, margarine, butter

Features of proteins

Proteins are used by the human body as a “building” material. The need for proteins is especially significant during physiological growth, during pregnancy and during breastfeeding. Sufficient penetration of the protein component with food guarantees the normal functioning of the immune system. It is also noteworthy that protein breaks down in the gastrointestinal tract to amino acids, and their subsequent absorption is noted directly in the small intestine.

In addition to plastic functions, proteins take an active part in regulating fat metabolism in the liver area. No less significant is their participation in the production of a number of hormonal components (for example, insulin). A deficient ratio of protein-related metabolic processes is extremely dangerous. However, its excess is also undesirable, especially in cases of severe renal impairment. In this case, it is strongly recommended to limit the use of protein, mainly in relation to the animal name.

Proteins of this type include poultry, fish, animal meat, as well as eggs (but only the protein component).

Dairy products are no less important (especially cottage cheese and unripe varieties of cheese are rich in protein).

In addition, it is necessary to take into account that plant proteins are found in nuts, seeds, and legumes (peas and beans). No less important are grains (in particular, buckwheat and oatmeal), as well as mushrooms, which are rich in protein.