The importance of nutrition for the body: how to plan meals during the day

In this article we will tell you:

1. The importance of nutrition for the human body
2. Consequences of poor nutrition
3. Nutritional features by age and gender
4. Nutritional standards developed by the Institute of Nutrition of the Russian Academy of Medical Sciences
5. Functional foods
6. List of functional foods
7. Power Mode Meaning
8. How to plan meals throughout the day
9. Healthy nutrition menu for the week

Man has long sought to understand not only the world around him, but also how his own body works. Back in the 19th century, Friedrich Engels wrote: “Life is a way of existence of protein bodies, the essential point of which is the constant exchange of substances with the external nature surrounding them.” Indeed, every living organism regularly receives various substances from the external environment, is used by it depending on the properties of these substances, and then the waste products are returned to the environment.

Thus, with food, vital nutrients enter the human body from the external environment, and after they are processed, unnecessary residues are removed: urine through the kidneys, sweat through the skin, carbon dioxide through the lungs, feces through the intestines. Termination of this process inevitably leads to the death of the organism.

The importance of nutrition for the human body

We have all clearly observed how quickly a child’s healthy weight increases with a rational and nutritious diet. Or if an adult who is emaciated after a serious illness monitors the quality of the components of the plate, then he will also recover in a short time and return to his previous healthy appearance and weight. We can conclude that proper food is one of the main components of our health.

If you pay attention to the gradation of factors affecting the human body, you will notice that our health depends as much as 50% on nutrition and lifestyle. Genetics and ecology account for 20% each, and the remaining 10% for healthcare.

In 1827, British physicist William Prout first suggested that humans need exactly three groups of macronutrients to live. These include the main sources of energy necessary for the functioning of our body - carbohydrates, proteins and fats. Later we started talking about micronutrients, which include vitamins and microelements. They have no calories, do not carry energy value, but are the most important components of the life of biochemical reactions and cofactors of enzymes.

Food products are a complex mixture of various nutrients: macronutrients (proteins, fats, carbohydrates), micronutrients (vitamins, minerals) and water. If you exclude one of these components from the diet, then the body’s function will certainly be disrupted. Let's talk about each in more detail.

Protein is the basis of our life.

These are high-molecular nitrogen-containing substances that consist of amino acid residues linked by peptide bonds. They have a large molecular weight and are polymer structures, that is, they are multiple molecules connected in series. Living organisms contain about 200 amino acids, which form the protein structure. The functions of proteins in the body are diverse and complex:

• Enzymatic or catalytic

  . Kata, that is, decay, destruction. All enzymes in our body are proteins and have a protein structure. This is one of the most common functions of proteins. What are enzymes? Enzymes are biologically active substances that accelerate or promote chemical transformation processes. The disintegration and synthesis of substances, the transfer of individual groups of atoms and electrons of one substance to another. All this is carried out by protein structures.

• Hormonal or regulatory

  . A number of hormones in the human body have a protein structure.

• Receptor

  . As a rule, the receptor apparatus of a cell fundamentally consists of protein, it can be a glycoprotein - a carbohydrate residue connected to a protein structure. It is the receptors that provide the most selective binding of various regulatory substances, such as hormones, mediators, cyclic nucleotides, that is, a whole range of chemical agents that have regulatory effects on metabolism. There are also intracellular, so-called cytosolic receptors - these are also protein structures.

• Transport

  . There are so-called transporter proteins, for example, the penetration of iron into the cell is carried out through the so-called divalent membrane transporter.

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• Structural

  . Proteins ensure the maintenance of tissue structure and cell membranes.

• Support or mechanical

  . It is very close to structural and also ensures the strength of supporting tissues and participates in the construction of extracellular structures.

• Reserve or trophic

  . Proteins are used as a resource, structural material for nutrition or developing cells. They can also be structural components of microelements depots. Here's a great example with iron: ferritin is a bond of iron to a protein structure that is a storage form of iron.

• Substrate or energetic

  . Protein is used as a substrate during breakdown to produce energy: 1 gram of protein releases 17 kJ (kilojoules) of energy - that's 4 kcal (kilocalories).

• Gene regulatory

  . Some proteins are involved in the regulation of matrix functions of nucleic acids and the transfer of genetic information.

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• Immune

  . The normal functioning of the immune system is directly related to a sufficient level of protein in the body - they are involved in the synthesis of antibodies that increase the body's resistance to infectious diseases.

• Neutralizing

  . It is proteins that are capable of binding heavy metals, providing detoxification and neutralization.

• Hemostatic

  . Almost 97 percent of the blood anticoagulation system is made up of protein structure.

Proteins do not have a depot; they do not accumulate. Proteins are in a dynamic state in the body, that is, in constant catabolism and anabolism, breakdown and synthesis - constant dynamic maintenance of amino acid protein pools. Thus, about 400 g of protein per day breaks down into amino acids and is synthesized again.

The average daily protein intake is 0.8-1.2 g of protein per 1 kg of weight.

Fats are a concentrated source of energy.

These are complex organic compounds that consist of esters of glycerol and fatty acids.

In the human body, lipids are concentrated in subcutaneous tissue and adipose tissue. In plants, fats are found in fruits and seeds. Lipids, like other nutrients, are an essential food for maintaining health. Their functions:

• Energy

  . It is the most energy-intensive source of energy. From one gram of carbohydrates and proteins you get 4 kcal, and from fats as much as 9. The main energy reserve is concentrated in fats.

• Structural

  . Fats are a structural component of membranes. The brain, for example, is a large fatty structure.

• Thermoregulatory

  . Thermal insulation and thermoregulation, because subcutaneous fat has low thermal conductivity, thanks to which we are able to retain heat. There are three types of fats in our body - brown, white and yellow fats. Brown fat is the main thermoregulator; large amounts of it are observed in childhood; with age, its concentration decreases. White fat forms subcutaneous fat. At the correct weight (when there is no excess weight), it takes part in metabolic processes. Otherwise, it begins to accumulate toxins. Yellow fat (or visceral) accumulates in the body, usually in the abdominal wall. It is an endocrine organ that synthesizes proinflammatory cytokines and contributes to the development of chronic diseases. This type of obesity is associated with the greatest risks of developing age-associated diseases.

• Regulatory

  . A large proportion of hormones are steroid hormones, and steroid hormones are synthesized from fat. This includes sex hormones of both sexes, adrenal hormones, bile acids, vitamin D, cholesterol derivatives - all of this is associated with fat metabolism.

• Transport

  . Lipoproteins are transport molecules, usually connected to protein structures.

• Information

  . There is a phenomenon of intercellular signaling, where cells exchange information with each other. It is thanks to this that cells are able to exchange signals, resulting in synchronization of the body’s activities.

The average daily fat requirement is 1 g of fat per 1 kg of ideal body weight, where 2/3 of the diet is polyunsaturated and monounsaturated, and 1/3 is saturated.

Fat requirements in children per day

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If a person has atherosclerosis or lipid profile disorders, then the proportions can be shifted towards plant sources of fats. If you have low cholesterol or hormonal imbalances, you can consume vegetable and animal fats in a 1:1 ratio.

Carbohydrates are the main source of energy.

This is a group of organic compounds that consist of carbon atoms and hydroxyl groups. Humans are not able to synthesize carbohydrates from inorganic compounds; only plants are capable of this, because they have the ability to undergo the photosynthetic reaction. In the human body, carbohydrates make up only 2% of the human body's structure. Despite their low concentration in the body, they perform equally important functions:

• Energy

  . They are the main substrate for energy production. 1 gram of carbohydrate produces 4 kcal.

• Structural.

  They are an important structural element, a component of membranes.

• Storage

  . One of the stored energy sources found in the liver and muscles is glycogen.

• Regulatory

  . The pituitary hormones thyrotropin and gonadotropin are glycoproteins consisting of protein and carbohydrate parts.

• Protective

  . Glycoproteins are antibodies, very important components of the human immune system.

• Receptor

  . Glycoproteins form the cell's receptor apparatus.

• Information

  . The key components of RNA and DNA are the carbohydrates ribose and deoxyribose.

The norms are quite conditional and may change depending on the circumstances. On average 300 grams of carbohydrates. Of which 200-250 are complex carbohydrates + fiber.

Need for vegetables and fruits in children

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There is no life without water.

This is not only the main component of food, but also the main fundamental element that ensures the existence of the biomass of planet earth. If imbalances occur in the water sphere, this immediately affects the functions of the entire human body. We know that a person dies most quickly without oxygen, but the second substance without which a person cannot live for more than 3-5 days is water. Functions:

• Universal solvent and carrier of microelements

  . It is largely through water that we ensure the maintenance of an adequate mineral composition of our internal environments.

• Structural

  . Up to 95% of the human body consists of water.

• Thermoregulatory

  . Water has a high heat capacity.

• Metabolic

  . The physiological processes of the human body cannot proceed without its participation.

• Barrier

  . Water maintains the condition of the mucous membranes: joints with intra-articular fluid, mucous membranes of the mouth, gastrointestinal tract, and genitourinary system.

• Enzymatic

  . Without her participation, the enzymatic transformation of substances would be impossible;

• Rheological

  . Maintaining the correct rheology of liquid media such as blood, bile, lymph.

• Detoxification

  . Displays metabolic products.

• Nutritious

  . Water is a source of microelements such as calcium, magnesium, chlorine, iron and others.

How to eat right?

Focus on plant-based foods to get enough fiber, antioxidants and electrolytes.

Of course, a balanced diet includes enough quality protein and healthy fats, but ideally half your plate at each meal should be filled with fresh plant-based foods.

Choose the right types of fats. Avoid inflammatory “bad fats”—trans fats and refined vegetable oils, including soybean oil, canola oil, safflower oil and sunflower oil. Virgin coconut oil, real olive oil, avocado oil or ghee are good for healthy ones.

Focus on quality animal products, and be sure to buy products from free-range, pasture-raised animals. They tend to contain more nutrients and less of various hormones.

Don't binge on unhealthy foods. The benefit of including plenty of functional foods in your diet is that it helps you “crowd out” less healthy options. Reduce the amount of added sugar in your diet by avoiding sweetened dairy products and drinks. Check food labels carefully to make sure you are not consuming added sugars, which are often disguised under other names (fructose, dextrose, coconut nectar, syrups, etc.). Also, choose whole grains rather than products made from processed grain flour.

"Don't bite." The breaks between individual meals should not exceed 4-5 hours - this is approximately the period during which digestion in the stomach ends and the function of the digestive glands is restored. These physiological characteristics of the human body explain to us why with 3-4 meals a day, food digestibility increases, well-being and ability to work improve.

Limit your intake of free sugar. Free sugar is that which is added by human hands. This concept is typical for industrially processed products. The World Health Organization allows 10% free sugars of total calories. If the average diet is 2000 kcal, then 10% is 200 kcal. It turns out that 12 teaspoons of sugar are acceptable - 48 g. This is extremely much! And if you calculate its content in candies using the example of a particular brand: a 370 g package contains 117.6 g of sugar, and one candy contains 17.7 g - it turns out that the maximum allowable dose is 2-3 candies. However, a healthy diet means avoiding refined sugar - it is better to replace sweets with berries, in which case there will be benefits for the body.

Avoid These Foods to Maintain Gut Health and Keep Your Body in Control

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• Corn and soybean oils.
• Pasteurized industrial dairy products.
• Refined carbohydrates.
• Industrial meat.
• Sugars, sweeteners and foods with a high glycemic index.
• Trans fats.
• Processed grains and gluten.
• Yeast and industrial baking.
• Store-bought sauces.
• Fast food and semi-finished products.

The influence of nutrition on human health

It is generally known that food is one of the most important environmental factors affecting our health, performance, mental and physical development and longevity. The connection between nutrition and health was noticed by man back in ancient times. With insufficient nutrition, children grow and develop poorly. In adults, poor nutrition results in high morbidity, fatigue, poor performance, and reduced life expectancy. Hippocrates, who lived in ancient Greece, said the following: “Often, the father of a disease is unknown, but its mother is food. The disease most often comes to a person through the mouth and leaves him the same way.” This worthy husband lived a very long life for his time, and by modern standards, his life was 90 years. He was a skilled healer and was the first to use complex treatment - the use of natural medicines (infusions, tinctures, herbs, etc.) as therapeutic nutrition. He laid the foundations of dietetics - the science of proper nutrition for healthy and sick people, and diet therapy - the science of therapeutic nutrition for sick people and its regimen.

The process of eating is controlled by two feelings: hunger and appetite. They have different physiological and material motivations. Hunger. The human body undergoes constant metabolism and energy. At the same time, the content of nutrients in the blood gradually decreases. This “hungry” blood enters the brain. As a result, in the center of hunger located in it, excitement arises - “food dominant” - a dominant for the search and consumption of food. In the process of eating and digesting food, relevant information goes from the digestive system to the brain. It is duplicated by a gradual increase in nutrients in the blood. The feeling of hunger weakens and a feeling of satiety sets in. The feeling of appetite is predominantly psycho-emotional in nature. When a person sees deliciously prepared food and smells it, information about this is sent to the corresponding parts of the brain. From there it enters the pleasure center, located in the medulla oblongata, with the release of endorphins - the hormones of happiness - by the hypothalamus. At the same time, signals are sent from the brain to the salivary, gastric, and intestinal glands to produce secretions. In other words, the feeling of appetite is a feeling of pleasure from the anticipation and consumption of food. Probably many of you have noticed that it is difficult for them to refuse some delicacy even on a full stomach. So, you understand that the appearance of hunger directly depends on the intensity of metabolism in the human body. What is metabolism? Metabolism is the basis of the body’s vital functions, an essential and indispensable sign of life. Its essence lies in the totality of physiological and biochemical reactions. At the same time, two differently directed processes occur in the body - assimilation and dissimilation. Assimilation is the assimilation of complex organic and inorganic compounds from the external environment. Dissimilation is the breakdown of incoming complex substances into simple ones, with the removal of end metabolic products from the body. This process is largely synonymous with the processes of anabolism and catabolism. Anabolism is the process of synthesis of complex structural substances of the body from simple inorganic and organic substances. This costs energy. Catabolism is the process of breakdown of complex structural substances into simpler ones. It can go to the end products of metabolism, carbon dioxide and water. At the same time, the energy necessary for the functioning of the human body is released. The processes of catabolism and anabolism are strictly coordinated by neuroendocrine regulatory mechanisms. When this regulation is disrupted, various metabolic pathologies occur. For example, when insulin production in the pancreas decreases or when the activity of this hormone decreases, a person experiences high hyperglycemia ( blood glucose levels greatly increase) with a simultaneous decrease in the formation of glycogen in the liver. An important characteristic of metabolism and energy is basal metabolism. Basic metabolism is the amount of energy that is necessary to maintain normal functions of the human body with complete muscular and psychological rest, on an empty stomach (12-18 hours after the last meal) at an ambient temperature of 20-22°C. The basal metabolism in an adult is 1600-1700 kcal/day. It undergoes significant changes throughout life and depends on age, gender, body weight and height. So in children 3-5 years old and in adolescents during puberty it is significantly higher than in adults. In older people it decreases. In women, the basal metabolism is 3-5% lower than in men of the same age. At night it is lower than during the day, in winter it is higher than in summer. Among the indigenous inhabitants of the north it is higher than among the southerners. The intensity of basal metabolism is significantly influenced by neuroendocrine mechanisms. Reasons for decreased basal metabolism: 1. Fasting, exhaustion and anemia. 2. Severe hypoxia (low oxygen content in the blood). 3. Endocrinopathy of the thyroid, gonads, adrenal glands and pituitary gland. 4. Increased insulin secretion. 5. Serious damage to the central nervous system and the sleep state of hypobiosis and paralysis, mental retardation. An increase in basal metabolism occurs in the following cases: 1. Emotional arousal. Stress. 2. Neuroses. 3. Feverish conditions. 4. Increased hormonal activity. 5. Allergic conditions. 6. Moderate hypoxia during physical activity of moderate intensity.

Main components of food: For growth, development and normal functioning, the human body requires a complete diet. It consists of compounds of primary synthesis (nutrients) - proteins, fats (lipids), carbohydrates, as well as biologically active substances - alkaloids, flavonoids, vitamins, glycosides and other compounds that are classified as compounds of secondary origin. PROTEINS, THEIR NATURE AND BIOLOGICAL FUNCTIONS Proteins are the main plastic material that makes up the organs and tissues of the human body. Protein accounts for over half of the total weight of humans and animals. Proteins constitute the material basis of life processes; without them entering the body in sufficient quantities, normal life activity is impossible. Various aspects of it - from digestion and muscle activity to reproduction and growth - are associated with the characteristics of protein substances. Proteins are high-molecular compounds whose macromolecules consist of a long chain built from amino acid residues. The entire variety of proteins is formed by 20 amino acids. Cell proteins are simple - proteins and complex - proteids. The latter are complexes of simple proteins with a non-protein component. Proteids play a huge role in cells, for example, hemoglobin, which ensures the exchange of oxygen and carbon dioxide between the lungs and tissues. The need for protein is determined primarily by a person’s age: in children – 2.5 – 4 g/kg of body weight, in adults – 1.0 – 1.5 g/kg. The diet of pregnant and lactating women should contain more protein of high biological value (animal origin) - up to 60%. LIPIDS, THEIR NATURE AND BIOLOGICAL FUNCTIONS Fats and fat-like substances are combined into the group of lipids. Food fats have important energetic and plastic significance for the body. Their calorie content is twice as high as proteins and carbohydrates. Fats and fat-like substances are one of the most important components of cells. They play the role of lubricating oils - secreted with the sebaceous glands, they protect the skin from drying out and give it elasticity. A remarkable feature of lipids is their ability to be deposited in fat depots under the skin, in omentums, in muscle tissue, around the kidneys, and uterus. Adipose tissue protects these organs from external injury and reduces heat transfer to the environment. All animal fats contain cholesterol, and all vegetable oils contain its isomers - phytosterols. Impaired cholesterol metabolism underlies age-related atherosclerotic changes and the development of coronary artery disease. In the human and animal body, cholesterol gives rise to a whole galaxy of derivatives, united under the general name “steroids” (biologically active substances), - bile acids, sex hormones, adrenal hormones, vitamins of group D. CARBOHYDRATES, THEIR NATURE AND BIOLOGICAL FUNCTIONS Carbohydrates are included in composition of cells and tissues of all plants and animals. In a living organism, they are easily subject to decay, during which a significant amount of energy is released. Carbohydrates constitute a major part of the human diet. 1. Monosaccharides - the most important monosaccharides include glucose and fructose. Monosaccharides and oligosaccharides have a sweet taste and form solutions in water from which they can crystallize. Plants typically contain a mixture of different sugars. Glucose is especially abundant in grapes and stone fruits, fructose is found in pome fruits (currants, gooseberries, etc.), and sucrose is least abundant in berries. Sorbose accumulates in significant quantities in plums, cherries, peaches, apricots, apples and pears, which is why they are recommended for diabetic patients as sugar substitutes. 2. Oligosaccharides - built from monosaccharide residues (from two to ten). Among them, the most important disaccharide is sucrose - beet or cane sugar, composed of glucose (grape sugar) and fructose (fruit sugar). In plants, sucrose serves as a soluble reserve saccharide, as well as a transport form that is easily transported throughout the plant. Humans are attracted to sucrose with its sweet taste. Honey is formed by the enzymatic hydrolysis of flower nectar (rich in sucrose) in the bee's digestive tract and contains approximately equal amounts of glucose and fructose. In addition to starch, reserve polysaccharides include inulin, glycogen and pectin. Insulin is a high-molecular carbohydrate, soluble in water, found in Jerusalem artichoke tubers, dandelion and chicory roots. Its monomer is the monosaccharide fructose, which allows it to be recommended for diabetics for dietary nutrition. Glycogen is a polysaccharide based on glucose (animal starch), performs a reserve function in human and animal liver cells, and is also found in mushrooms, yeast and sweet corn grains. Fruits and vegetables rich in fiber should definitely be included in the diet of a healthy person. Nutritionists recommend in some cases adding vegetables and fruits rich in coarse fiber to food, which is useful for people prone to constipation; in others, foods rich in fiber are limited or excluded from the diet, which is useful for colitis, enteritis, gastric and duodenal ulcers. Large amounts of fiber are found in cabbage, carrots, beans, beets, tomatoes, melon, pumpkin, green peas, potatoes and dried fruits. The daily diet of a healthy person should contain the following ratio of carbohydrates: starch - 75-80%, easily digestible carbohydrates - 15-20%, dietary fiber, pectins - 5%. 3. BIOLOGICALLY ACTIVE SUBSTANCES AND THEIR ROLE IN THE LIFE ACTIVITIES OF THE ORGANISM

In addition to substances of primary synthesis (proteins, fats and carbohydrates), living organisms synthesize and accumulate a complex of natural biologically active compounds, which should be considered as substances of secondary origin (with the exception of enzymes). In the most general form, they are attributed adaptive significance and, in a broad sense, protective properties. Biologically active substances in the body perform regulatory functions, ensure the activity and direction of metabolic processes. An imbalance of biologically active substances in the cells and tissues of the body leads to metabolic disorders and the development of pathologies. Enzymes are substances of protein nature; they are specific biological catalysts that can accelerate the course of chemical processes in the body and play an important role in metabolism. The slightest disruption of the enzyme systems of the human body leads to the formation of pathologies. Hormones are specific regulators of biochemical processes in the body. The oldest regulatory system of multicellular organisms is the system of endocrine glands. These glands produce special chemicals called hormones, which play the role of signals sent in certain physiological states of the body to the corresponding target organs. The main endocrine glands in humans are the pancreas, pituitary gland, pineal gland, thyroid gland, parathyroid gland, adrenal glands, ovaries and testes. Some hormones (or hormone-like substances) are produced in the gastrointestinal tract, circulatory system, parotid gland, kidneys and other organs and tissues. Diseases arising from dysfunction of one or another endocrine gland can in most cases be considered as a consequence of either hypofunction of the gland (insufficient production of the hormone) or its hyperfunction (excessive release of the hormone). Individual endocrine glands exert a powerful effect with their hormones not only on various organs and tissues of the body, but also on the function of other endocrine glands and the nervous system. VITAMINS Vitamins are organic substances not synthesized in the body or synthesized in insufficient quantities, supplied with food and combined into a single group based on their absolute necessity for the body. Vitamins play a primary role in metabolism, regulation of the processes of absorption and use of basic nutrients - proteins, fats (lipids) and carbohydrates, as well as in maintaining the normal physiological state of the nervous, cardiovascular, digestive, genitourinary, endocrine and hematopoietic systems. Consuming sufficient amounts of vitamins helps strengthen the body, increase its performance and resistance to harmful environmental influences. Lack or absence of vitamins leads to weakening of the body and the development of characteristic diseases - hypo- and avitaminosis, in which metabolism and most body functions are disrupted. Hypervitaminosis is an excessive intake of vitamins into the body. The lack of vitamins is felt especially in the spring, when the consumption of vegetables, fruits and berries is reduced, and when the content of vitamins in them, especially C and P, drops. At the same time, people experience weakness, increased fatigue, decreased performance and a decrease in the body's resistance to infections. Exhibiting high biological activity in very small doses, vitamins are necessary: ​​• for normal cellular metabolism and tissue trophism • for energy transformation • for plastic metabolism • for maintaining vital functions such as reproduction, growth and tissue regeneration • for ensuring the immunological reactivity of the body • for normal functioning of all organs and tissues.

Vitamin A (retinol) is found in foods of animal origin (dairy products, liver, fish oil, etc.). About half of the daily requirement for vitamin A is covered by these products. The rest is compensated by plant products, due to the content of carotene in them, which is converted in the body under the influence of the enzyme carotinase into vitamin A. The daily human need for vitamin A is 1.5 - 2.5 mg. Fruits and berries that are orange, green or orange-red are the richest in carotene. It is found in large quantities in the pulp of apricots, tomatoes, carrots, red peppers, parsley, nettles, sorrel, lettuce, green onions, rowan berries, sea buckthorn, plums, blueberries, lettuce, apples, and rose hips. Vitamin A has cumulative properties and can remain in the body for more than a year. Therefore, it is advisable to consume more foods containing this vitamin in the summer-autumn period. With a lack of vitamin A (hypovitaminosis), metabolic processes in the body are disrupted, which can lead to exhaustion, decreased function of various glands and decreased resistance to infections. Often, with a lack of vitamin A, a person develops a disease known as “night blindness.” The disease occurs with general malaise and loss of visual acuity, especially at dusk and darkness. Vitamin D (calcifirol). Vitamin D is a complex substance consisting of 2 vitamins (D2 - ergocalciferol and D3 - cholecalciferol). It is found in products of animal origin (fish oil, cod liver, halibut, salmon, herring, butter, beef, liver, eggs) and

only small amounts are found in mushrooms, yeasts and some plants

Vitamin D comes from food and is synthesized during sun exposure in the human body. D - vitamins regulate, first of all, the metabolism of calcium and phosphorus, which determines their great importance, especially for a growing organism. Lack of vitamin D in children leads to rickets. In this case, there are disturbances in the development of teeth and nails, muscle sagging and an associated enlargement of the abdomen. Sick children lag behind in physical and mental development and are more likely to suffer from infectious diseases and colds. Vitamin D is used for the treatment and prevention of rickets and skin tuberculosis. Vitamin C (ascorbic acid). The human body does not produce vitamin C. Black currants, rose hips, rowan berries, sea buckthorn, animal fats, strawberries, oranges, lemons, cherries, apples and many other fruits and berries are rich in vitamin C. Vegetables include green onions, red peppers, horseradish, parsley, dill, sorrel, tomatoes, cabbage and some other plants. Vitamin C ensures normal capillary permeability, increases the elasticity and strength of blood vessels.

It plays an important role in maintaining the body's natural and acquired resistance to colds and infectious diseases. Vitamin C effectively acts as a nitrate scavenger in the gastrointestinal tract, preventing the formation of carcinogenic nitrosamine molecules. Chronic deficiency of vitamin C (hypovitaminosis) can lead to a disease called scurvy: nervous disorders, loss of appetite, lethargy, fatigue, loss of muscle strength, drowsiness and dizziness, then as the disease progresses, the gums swell, bad breath appears, become loose and teeth fall out, pinpoint hemorrhages appear on the skin, there may be hemorrhages in internal organs and cavities, anemia occurs, the activity of the cardiovascular system is disrupted, the body's resistance to infectious diseases decreases, and the healing of wounds and fractures slows down. In medical practice, vitamin C is used to treat atherosclerosis, diseases of the cardiovascular system, respiratory system, kidneys, blood diseases, joints, tuberculosis and chemical poisoning (hypervitaminosis). Many fruits and berries contain vitamins C and P together. The above is especially valuable because Both vitamins act most effectively when present together. Vitamin B1 (thiamine) is found in almost all plants. The richest sources in it are cereal and legume sprouts, rice bran, rye bread, oatmeal and buckwheat, green peas and yeast. Among fruits, vitamin B1 is contained in significant quantities by apples, pears, plums, cherries, and apricots. The daily requirement of thiamine for an adult is 2-3 mg. Vitamin B1 is not stored in reserve in the body and therefore must be regularly supplied with food. Thiamine promotes the growth of the body, has a normalizing effect on gastric motility and the acidity of gastric juice, affects fat metabolism, the cardiovascular and nervous systems, and endocrine glands. With a long-term lack of vitamin B1, a serious disease called “Beri-beri” can develop. The disease is characterized by loss of appetite, dizziness, indigestion, constipation, weakness, rapid heartbeat and other painful phenomena. In medical practice, thiamine is used to treat diseases of the nervous, endocrine and cardiovascular systems, and also as a general tonic. Vitamin B2 (riboflavin) is found in vegetables, wheat sprouts, rice, pea seeds, soybeans, hazelnuts and walnuts. The richest in vitamin B2 are green peas, buckwheat, wheat bread, and among fruits and berries - plum, cherry plum, and rose hips. The daily need for it is 2-3 mg. It is necessary for the synthesis of protein and fat, normal functioning of the stomach and liver, participates in the process of hematopoiesis, affects the growth and development of the fetus

A lack of vitamin B2 leads to skin lesions, inflammation of the lips, mucous membranes of the mouth and tongue, dilation of the blood vessels in the cornea, photophobia, visual impairment and decreased performance. In the absence of riboflavin in food, the metabolism of proteins and fats in the body is disrupted, which leads to slower growth in children. Vitamin B6 (pyridoxine). Sources of vitamin B6 are brewer's yeast, wheat, barley, millet, corn, peas and beans. It is especially abundant in bananas. For an adult, the need for vitamin B6 is up to 3 mg. It is involved in the metabolism primarily of proteins and fats, stimulates hematopoiesis, the development of natural immunity to certain diseases, as well as bile secretion and the acid-forming function of the stomach. Deficiency of pyridoxine causes seizures and hypochromic anemia in infants. In adults, loss of appetite, nausea, drowsiness, increased irritability and psychotic reactions, dry dermatitis of the face, head, neck, chest, inflammation of the lips, tongue, and conjunctivitis are observed. Since vitamin B6 is widely found in animal and plant foods, illnesses caused by its deficiency are extremely rare.

This vitamin is successfully used in the treatment of atherosclerosis, liver, kidney and stomach diseases, tuberculosis, anemia, diseases of the nervous system and some intoxications. Vitamin B12 is practically absent in plant organisms. It is found in products of animal origin - meat, milk, cheese, eggs, herring. The vitamin improves blood composition and participates in protein and fat metabolism. The combined use of vitamins B9 and B12 provides the best effect for anemia.

Vitamin PP (nicotinic acid) is found in significant quantities in apples, apricots, plums, wheat, buckwheat, peas, potatoes, carrots, tomatoes, cabbage, and mushrooms. Products of animal origin are richer in it. Nicotinic acid is partially synthesized in the human body itself from protein substances.

The daily human need for nicotinic acid is 15-20 mg. It is very important for the body because it is part of enzymes that take part in oxidative processes. With a lack of vitamin, nervous mental disorders can occur, the mucous membranes of the mouth and tongue become inflamed, appetite worsens, weakness, diarrhea appear, and memory deteriorates. Longer-term deficiency of vitamin PP leads to pellagra - dry and flaky skin, accompanied by damage to the gastrointestinal tract and central nervous system. Nicotinic acid is used in the treatment of atherosclerosis, diseases of the cardiovascular system, respiratory and digestive organs, nervous system of the skin and diabetes.

MINERAL SUBSTANCES Mineral substances participate in metabolic processes (water-salt, acid-base), participate in muscle contractions, and determine the condition of the blood. These are the “bricks” from which the body is built. Macro- and microelements are needed by the body in very small quantities, but their deficiency, as well as their excess, is harmful to health. Iron (Fe) – necessary for the formation of hemoglobin, affects hematopoiesis and immunity (spinach, strawberries, cherries, apricots, celery, tomatoes, legumes, quince). Zinc (Zn) - concentrated in bone tissue, hairs, skin, necessary for hematopoiesis, participates in the reactions of the vision process, in the activity of the endocrine glands (oatmeal, nuts, cheese, yolks, seafood, meat, vegetables). Calcium (Ca) - forms the basis of bone tissue, affects the processes occurring in the neuromuscular and cardiovascular systems (milk, cottage cheese, parsley, gooseberries). Magnesium (Mg) – participates in the formation of bones, regulation of nervous tissue, improves blood supply to the heart muscle, its deficiency increases irritability (buckwheat, Hercules, wholemeal bread, legumes, Brussels sprouts, potatoes, nuts, blackberries, raspberries ). Phosphorus (P) - is part of bone tissue and the cells of the nervous system. The energy of muscle contraction and mental activity are associated with its compounds, so the need for phosphorus increases with intense work (milk, cottage cheese, eggs, buckwheat, liver, meat, fish). Potassium (K) – regulates the acid-base balance of the blood, participates in the transmission of nerve impulses, activates the muscular work of the heart, affects the functioning of the skin and kidneys (dried fruits, potatoes, cabbage, pumpkin, zucchini, fish). Iodine (I) – forms thyroid hormones (seaweed and sea fish, cod liver, grapes, plums). Fluoride (F) – increases the resistance of teeth to caries, stimulates hematopoiesis and skeletal growth (tea, sea fish). In order to live and develop normally, the human body needs to constantly spend energy and replace it with nutrients. In addition, food products must come to us from the outside in order to supply the body with plastic substances, promote proper metabolism and maintain a constant internal environment. In this complex process, balance must be maintained. If it is disturbed, then functional disorders develop first, and then diseases.

Healthcare Institution "1st City Children's Clinic"

Consequences of poor nutrition

The likelihood of developing insulin resistance: if a person ignores nutritional standards and his diet is overloaded with simple carbohydrates (sweets, baked goods, etc.), glucose enters the body in large quantities, then constant production of insulin occurs. Glucose often enters the cells, glycogen is formed all the time and when the concentration reaches a peak point, the cells cannot function as well and the expression of insulin receptors on the membrane cells stops. This is how insulin resistance is formed - the cell closes its doors to glucose and ceases to obey the action of insulin. Weight is related to nutritional quality.

In the case described above, excess weight occurs, which provides a favorable environment for many pathologies - stroke, type 2 diabetes, musculoskeletal damage (osteoarthritis), cancer (endometrial, breast and colon cancer). All this causes premature death and permanent disability.

Even with an increase in insulin levels in the blood, “bad” atherogenic low-density cholesterol (LDL) begins to be actively synthesized, which penetrates and builds into the walls of blood vessels, forming plaques. This is how cardiovascular pathology begins.

The body is capable of accumulating a small supply of some vitamins. However, if the intake of vitamins from food is insufficient, these reserves are quickly depleted. Sometimes even with food that is made from foods rich in vitamins, the body lacks them. This happens, for example, with improper cooking of foods, during which a very large part of the vitamin C in them is destroyed (which is why you need to focus on whole, unprocessed plant foods). Finally, even when enough vitamins enter the body with food, they can be poorly absorbed in the intestines due to various diseases of the stomach, intestines and liver. For example, with some liver diseases, little bile enters the intestines, and in the absence of bile acids, the absorption of fat-soluble vitamins A, D, E and K is difficult. That is why, by following general hygienic rules of nutrition and thereby preventing diseases of the digestive organs, we at the same time improve conditions for the absorption of vitamins.

The effect of fatty foods on the body

03.09.2021

Clinical and epidemiological studies show that dietary fats play a significant role in the development of obesity .

One study found that a 10% reduction in fat intake contributed to weight loss.

body by 16 g per day. It is very important to choose foods that are low in fat. Equal amounts of fat and carbohydrates

contains different amounts of calories - fats contain 2 times more calories. Plus, the body converts dietary fats more easily than carbohydrates.

into fat deposits. Only 3% of the energy obtained from burning excess dietary fat is used in the accumulation process, but 23%

energy when burning carbohydrates is spent on converting fats into body fat. However, low-fat foods are not a panacea.

They will have absolutely no effect if eaten in double portions. As the facts show, even though Americans are chasing low-fat

products, the problem of obesity continues to worsen.

When you eat high-calorie foods, you are more likely to overeat and gain extra pounds. As a rule, such food is very tasty,

but less nutritious, while low-calorie foods (they usually have a lot of water and little dietary fat) are less tasty but more nutritious.

Foods that have a high energy value are usually low in fiber and high in refined sugars and/or dietary fats.

And foods high in fiber (fruits, vegetables, grains) fill you up faster and provide fewer calories. Typically, to lose weight, people switch to a diet rich in fiber.

Yes, you can achieve satiety with fewer calories consumed and by eating less concentrated foods.

An experiment was carried out by giving both obese and thin people high-calorie pasty dishes, and after a few weeks -

the same type of food, but with half the calories.

The replacement was made in such a way that the subjects did not immediately guess about it. As the results showed, when consuming high-calorie foods

Both groups received 60% more calories from concentrated food.

In another experiment, a group of women were alternately offered three different diets , each lasting 2 weeks.

These diets contained 15-20, 30-35 and 45-50% of calories as fat. The food was the same in appearance and taste, and the subjects could eat as much as they wanted.

As a result, it was found that when eating low-calorie foods, women received 27% fewer calories, therefore they lost 0.5 kg, and

gained 0.5 kg a high-calorie diet

Eating plant-based foods rich in fiber does not lead to obesity and helps maintain a normal body mass index.

“I was born this way” or “I was fattened this way”?

It turns out that a genetic factor can determine the amount and location of fat deposits in the body from eating food.

A study was conducted in Denmark, as a result of which an interesting fact was discovered: the body mass index of adopted children coincided with the index

the body weight of their biological parents rather than their adoptive parents, suggesting that family environment influences obesity .

In Sweden, a study of 1,300 twins who grew up both together and apart found that genetics played a decisive role in the development of obesity .

The genetic factor determines about 70% of the predisposition to obesity .

Another study of twins also showed that the location of fat deposits acquired through overfeeding

had a strong genetic dependence.

Although genes determine the tendency to gain weight, it is environmental factors that ultimately determine whether genetics over and at what age.

For example, the Pima Indians split into two groups many years ago, one of which settled in the mountains of northern Mexico, and the other in Arizona.

The Arizona group for the most part adopted the sedentary lifestyle and diet of white people.

As a result, they suffer from widespread obesity to such an extent that by the age of 35, half the population will develop type 2 diabetes

And their Mexican relatives continue to follow traditions and do not suffer from obesity at all.

Published in Nutrition and Diet Premium Clinic

Nutritional features by age and gender

When making an individual calculation, the following are taken into account: age, gender, height, weight, level of physical activity. Special calculators have been created for this; they can easily be found on the Internet.

Thus, critical nutrients for the normal development of children from 0 to 3 years old are vitamin D, vitamin B12 and calcium. The mother's reserves may not be available to the child even with traditional nutrition! With a lack of the above elements, rickets, weak immunity, poor quality teeth, and insomnia develop.

The love for sweets is inherent from birth, so you need to train your love for other tastes - gluten-free cereals, berries, vegetables, herbs, fruits, milk from nuts and seeds, nut butter, tofu and much more.

From the age of 3, mother's milk ceases to play an important role, vegetables, legumes and whole grains begin to be better digested - it is necessary to increase the amount of fiber (10 g per day from 4 years).

The difference between the gastrointestinal tract of a child and an adult is that children have reduced enzymatic activity and acidity of gastric juice - hence the low barrier function of the stomach and low protein absorption. The composition of a child's bile is poorer than an adult's - less bile acids, cholesterol, and salts. The intestinal microflora also easily gets out of balance. Based on these features, it is important to follow the principles of rational nutrition and provide the child with all the necessary elements every day: calcium, magnesium, zinc, omega-3, vitamins A, group B, D. Food should be healthy, balanced, non-toxic. Don’t forget about the amount of fluid you drink, the duration of physical activity and your daily routine. All this together forms a normal hormonal background and provides the basis for adequate human development.

For adolescents 13-18 years old, it is also necessary to maintain an adequate supply of necessary nutrients, include a variety of fresh foods from different groups, the “right” liquid, and a sufficient amount of fresh vegetables and fruits. You need to establish clear rules for the consumption of sweets and fast food, develop responsibility for your nutrition and try to build regular meals with other family members in a pleasant atmosphere.

The average daily energy requirement for children according to the Caroline Walker Trust (2010) is:

:

The child’s daily diet must follow certain rules (according to optiMIX):

Abundant consumption – drinks and plant foods

• 6 servings of drinks (water, herbal tea, fresh vegetable and fruit juices).
• 3 servings of vegetables and 2 servings of fruit.
• 4 servings of starches or grains.

Moderate consumption - animal products

• 3 servings of dairy products (unless intolerant).
• 1 serving of meat (3 times a week), fish (1 time a week) or egg (3-4 times a week).

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“Nutrition by blood type: table of permitted and prohibited foods, menu” Read more

Rare consumption – fats, sweets, junk food

• 2 servings of fats and oils.
• 1 serving of junk food.

This makes a total of 22 servings of different foods.

*serving – palm or two cupped palms

*portion for liquid – glass 100-200 ml

*serving for fat – 1 tablespoon

Health depends much more on our eating habits than on the art of medicine! With age, it is necessary to take care of the state of the cardiovascular system and strengthen the walls of blood vessels, improve capillary blood flow in the extremities. The following products will help:

• The berries of rowan, currant, sea buckthorn, blueberry, bird cherry are rich in vitamin C.
• Pine nuts, flax seeds, fatty fish from cold seas are rich in omega-3.
• Seeds or unrefined vegetable oils (mustard, sunflower, pumpkin, corn, camelina, sesame) are rich in omega-6.

It is necessary to maintain a balance of omega-3 and omega-6 and strive for a 1:1 ratio in the diet.

• Bran and Jerusalem artichoke are rich in silicon.
• Buckwheat, rye bread, horseradish, bran are rich in manganese.
• Seaweed, sea fish, cod liver and seafood are rich in iodine.
• Greens, peas, chickpeas, lentils, beans, herbal teas are rich in magnesium.

To prevent blood clots and blood thickening, the diet in old age should be limited to dairy products, cookies, buns, sweets, black tea, coffee and include up to 50% of the total plate from raw, thermally unprocessed foods:

• Seasonal fruits and berries, vegetables and herbs.
• Nuts – hazelnuts, almonds, cashews, pine, pistachios.
• Seeds – pumpkin, sunflower, sesame, flax, poppy.
• Lightly salted sea fish.
• Spices – ginger, cinnamon, cardamom, cumin, dill, turmeric.

Don't forget about the liver! With age, it is also necessary to maintain its healthy condition and include foods rich in selenium in the diet - garlic, lard, coconut, Brazil nuts, milk thistle, radish, turnips, beets, radishes.

Calculation of average daily energy consumption is usually done as follows:

• Women leading a sedentary lifestyle and the elderly – 1600 kcal.
• Women who lead an active lifestyle and men who lead a sedentary lifestyle – 2200 kcal.
• Men who lead an active lifestyle, women athletes - 2800 kcal.

The usefulness of food products depends on their chemical composition and on the characteristics of the transformations of individual food substances in the human body. In this regard, the concepts of “food”, “biological”, “energy” and “physiological” value of food products are distinguished.

The nutritional value

Characterizes the fullness of the beneficial properties of the product and its taste, due to the various nutrients it contains. The higher the product satisfies the body's nutritional needs, the higher it is.

Biological value

Reflects the quality of the protein components of the product, related both to their digestibility and the degree of balance of their amino acid composition. At the same time, indicators of biological value can change significantly during technological processing of the product and during its long-term storage, since protein molecules can change structure or interact with other substances. In commodity science, it is generally accepted that biological value is characterized by the presence of biologically active substances in products: essential amino acids, vitamins, macro- and microelements, essential polyunsaturated linoleic fatty acid. These food components have chemical structures that are not synthesized by the body's enzyme systems and therefore cannot be replaced by other nutrients. They are called essential (irreplaceable) nutritional factors and must be supplied to the body with food.

The modern doctrine of human needs for food is expressed in the concept of a balanced diet, based on a certain proportion of individual substances in the diet, reflecting the entire sum of metabolic reactions that characterize the chemical processes underlying the life of the body. A formula for a balanced diet has been developed, which indicates the daily requirements of the adult body for individual nutrients.

Energy value (calorie content) is determined by the amount of energy that is released from food substances in the process of biological oxidation and is used to ensure the physiological functions of the body. The energy value coefficients of the most important nutrients are characterized by the following data (in kcal per 1 g): proteins and carbohydrates - 4.0 each; fats – 9.0; organic acids – 3.0. The norm of energy value of the daily diet for an adult (18-29 years old) is 2775 kcal.

Energy value of the product

It can be calculated in kilojoules (kJ) based on the fact that 1 kcal = 4.184 kJ.

The energy value of food depends on the degree to which the body uses the nutrients contained in them, i.e., on their digestibility. According to the Institute of Nutrition of the USSR Academy of Sciences, the average digestibility of carbohydrates is 95.6%, proteins - 84.5, fats - 94.0%. In the above coefficients of energy value (calorie content) of basic nutrients, only their digestible energy is expressed. Therefore, when calculating the real energy value (calorie content) of products, digestibility coefficients for individual nutrients are not taken into account. The actual energy value of a product is calculated by multiplying the corresponding calorie coefficient by the amount of each nutrient and then summing the resulting values.

The nutritional value and consumer benefits of products are also characterized by physiological value, organoleptic characteristics, good quality, readiness for consumption, shelf life (storability).

Physiological value

It is determined by the ability of food to influence the digestive, nervous, cardiovascular systems of a person and the body’s resistance to diseases. For example, tea, coffee, spices and other products have physiological value.

Organoleptic indicators

The appearance, color, taste, smell, consistency of food products are determined by the senses (vision, smell, touch, hearing). These indicators depend on the chemical composition of the product, the ratio or composition of its constituent substances and some other factors.

Goodness

It is due to the absence in the product of unusual tastes and odors, as well as foreign and harmful substances, such as salts of heavy metals and toxic organic compounds. Lead, mercury and arsenic salts are not allowed in food products; the content of copper, nickel, tin salts, metal impurities and sand is strictly standardized.

Product readiness for use

It is associated with the degree of its technological processing, with the convenience and time spent on cooking.

Storability

The ability of a product to maintain consumer qualities during and after storage and transportation.

FOOD QUALITY

In accordance with GOST 16467–79, product quality is a set of product properties that determine its suitability to meet certain needs in accordance with its purpose.

Product quality management – ​​actions carried out during the creation, operation or consumption of products in order to establish, ensure and maintain the required level of its quality. Product quality management is carried out at four stages of the product life cycle: production (when designing a product or developing a new plant variety), manufacturing (cultivation), circulation (trade), consumption or operation. This problem is being solved at an intersectoral level with the participation of specialists from different industries - technologists, breeders, agronomists, economists, commodity experts, designers, etc.

A property characterizes an objective feature of a product that can manifest itself during its creation, operation or consumption, and is designated by a quality indicator.

PRODUCT QUALITY INDICATORS

Level of quality

This is a quantitative characteristic of one or more properties of a product that make up its quality, considered in relation to certain conditions of its creation and operation or consumption. If a quality indicator characterizes only one property of a product, then it is called single , and if there are several properties, it is called complex . Single quality indicators are, for example, the porosity of bread, the strength of pasta, the size of potato tubers, vegetables and fruits, and the acidity of milk.

An example of a complex indicator of the quality of fresh potatoes, vegetables and fruits is their appearance, which simultaneously takes into account shape, color, freshness, mechanical damage, pests and diseases, contamination and other signs.

When quantitatively assessing product quality, an integral and defining quality indicator is used.

The integral quality indicator is determined by the ratio of the total beneficial effect obtained from the consumption or operation of a product to the total costs of its creation, consumption or operation. This indicator is used to determine the technical and economic level of product quality and the economic feasibility of improving the quality of a particular product. For food products, the integral quality indicator is difficult to calculate, since the beneficial effect obtained during consumption cannot always be measured quantitatively. Among food products, bread products have the highest integral quality indicator, since in terms of the amount of nutrients they make up about a third of the diet, and in terms of costs - only 10% of the cost of daily food consumption.

The determining factor is the indicator by which product quality is assessed. It allows you to express quality in one value and is used, for example, in scoring product quality.

The basic indicator characterizes the quality of the product, accepted in comparative assessments as a sample or standard.

The relative quality indicator is determined by the ratio of the quality indicator of the evaluated product to the basic indicator. It is expressed in abstract (dimensionless) numbers or as a percentage. A relative indicator is, for example, the quality of potatoes, vegetables and fruits, determined according to a standard as a percentage, or the consistency, taste and smell of food products, assessed by an organoleptic method.

This indicator is used in expert assessment of quality or characterization of the level of product quality.

Depending on the methods of determination, quality indicators can be organoleptic, physical, chemical, physicochemical, etc.

Methods for determining quality indicators

Depending on the means of analysis and measurement, quality indicators are determined by organoleptic, expert, measurement, registration, calculation or sociological methods.

The organoleptic method is a method for determining product quality indicators based on an analysis of the perceptions of the senses - vision, smell, hearing, touch, taste. The accuracy and reliability of such an assessment depends on the qualifications, skills and abilities of the employee, as well as on the conditions under which the analysis is carried out.

Organoleptic evaluation of a product is a generalized result of assessing its quality, performed using the human senses. This assessment is especially important for the characteristics of wine, tea, coffee, confectionery and other goods.

Organoleptically, you can directly evaluate the commodity mass when monitoring its quality or a part of this mass in a special room. Such an assessment is carried out in a certain sequence and three necessary conditions are met. First, they inspect the goods from the outside and check the accompanying documents. If the product is packaged, then the packaging and its safety are assessed.

When evaluating a product, the appearance, shape, color, shine, transparency and other properties are first determined. Appearance characterizes the overall visual impression of a product, and color describes the impression caused by reflected light rays of visible light with wavelengths from 396 to 760 nm. After this, the smell, consistency and, finally, properties assessed by taste (juiciness, crumbliness, deliciousness) are determined. The color (color) of a product is determined by standards (roasted coffee), by a color scale (tea) or by special recipes (wine). Gloss is characterized by the ability of a product to reflect most of the rays and depends on the smoothness of its surface (for example, shine, or chandeliers, starch grains). Transparency is determined for liquid products (wine, juices), by assessing the degree of light transmission through a layer of liquid of a certain thickness, and noting the content of sediment or turbidity. The presence of mold or mucus on the surface of the product, the nature of the surface pattern or cut, the presence of foreign inclusions, signs of fermentation, etc. are also visually determined.

Using the sense of smell, they determine such properties of a product as smell, aroma, bouquet. Smell is detected by stimulating the olfactory receptors located in the uppermost part of the nasal cavity. Since the oral cavity communicates with the nasal cavity, the olfactory sensation often merges with the taste. The intensity of the odor depends on the amount of volatile substances released from the product and on its chemical nature. For better perception of smell, conditions are created that promote the evaporation of odorous substances, for example, increasing the surface or increasing the temperature of the product. Thus, the smell of vegetable oil is determined after rubbing it on the back of the hand, and the smell of flour and cereals is determined after warming them in the palm with breath; The smell of flour is established after some infusion in warm water. When determining the smell of products with a dense consistency (meat, fish), a “needle test” or “knife test” is used. In this case, a wooden needle or a heated knife is inserted deep into those parts of the product that are most susceptible to spoilage, and after removal, the smell is quickly determined.

Tactile (tactile) sensations determine the consistency, temperature, features of the physical structure of the product, the degree of its grinding and some other properties. The word “consistency” is used to mean the sum of the properties of a product perceived by the eyes, tactile analyzers of the fingers, skin and sensitive muscles of the mouth. The consistency is checked by touching the product with your hand, lightly palpating the product with your index finger and thumb, as well as by applying force - pressing, pressing, piercing, cutting (minced meat, jelly, meat, jam), spreading (pate, jam, jam), chewing (cabbage crunch , cucumbers, crackers), tapping frozen goods. Using touch, you can get an idea of ​​the elasticity of chilled meat and fish or the gluten of wheat dough, the bakedness of the bread crumb, the evenness and roughness of the surface of the product, and the degree of grinding of flour.

Consistency is also determined by oral touch by the thickness, stickiness, and pressure of the product as it is applied to the tongue (e.g., consistency is thin, syrupy, thick, dense, or crunchy). The consistency of some products can also be judged by visual sensations, for example, the viscosity of a liquid when pouring it or the thickness of sour cream when stirring it.

When assessing consistency, tenderness, juiciness, elasticity, hardness, friability, crumbliness, softness, uniformity, and the presence of solid particles (for example, grains in pate or sand in tomato products) are taken into account.

Taste and gustatory sensations are of greatest importance when assessing the quality of products. Taste is a sensation that occurs when the taste buds located in the taste buds of the mucous membrane of the upper side of the tongue are stimulated. Taste is caused only by substances that are soluble in water or saliva, and the taste sensation is also influenced by the consistency and smell of the product. The complex impression of taste, smell and touch when distributed in the oral cavity characterizes its deliciousness.

There are four main tastes: bitter, sweet, sour and salty. They form complex tastes - sweet and sour (the taste of fruits and berries), sour and salty (fermented vegetables), bittersweet (chocolate). Taste sensations can be different: the taste is astringent, pungent, tart, acrid, sticky, refreshing, burning, oily, mealy.

Taste and taste sensations depend on the temperature at which they are determined. Sweet taste is best developed at a temperature of 37°C, salty – at 18, and bitter – at 10°C. At 0°C, taste sensations sharply weaken or disappear. Therefore, it is recommended to determine the taste of the product at a temperature of 20-40°C.

Sound and auditory sensations are used when assessing the ripeness of watermelons, when determining the saturation of champagne and carbonated drinks with carbon dioxide, and in some other cases.

The scoring method is the designation of quality indicators using a conditional system of numerical points. It is usually used to express quality indicators determined organoleptically. In the scoring method, in addition to organoleptic indicators, physical and chemical quality indicators can also be taken into account. Our country has adopted 10- and 100-point systems.

The product scoring system is built according to the following scheme:

1. The overall maximum rating of the product in points is determined, corresponding to the highest level of its quality (10, 100).

2. The main indicators by which the level of product quality is supposed to be assessed are selected. The main indicators include taste, smell and color, which are determined in all products, and some specific indicators that are characteristic only of a certain product, for example, pattern - for cheese, transparency - for wine and beer, consistency - for canned food; Some scoring systems also take into account the quality of product packaging, for example, when assessing cow butter and cheese.

3. The weight of individual quality indicators in the overall assessment of the product is determined. The most important indicators are the taste and smell of the product, which account for 40 to 50% of all points. For other indicators, points are distributed in accordance with the weight of the indicators in determining the quality of a given product. For example, cow butter is rated on a 100-point system, with taste and smell given 50 points, appearance and consistency - 25, color - 5, salting and packaging - 10 points each.

4. A scale of point discounts is established from the maximum possible score for individual defects identified for each quality indicator.

5. A rating scale in points is developed, according to which the degree of quality or grade of the product is determined.

6. A limit score or a sum of points is established, below which the product is considered substandard or defective. For example, the overall score of premium quality cow butter ranges from 88 to 100 points, including the score for taste and smell must be at least 41 points, and the restrictive scores for 1st grade butter are 80-87 and 37 points, respectively. .

The expert method is a method for determining product quality indicators based on decisions made by experts. The expert group includes highly qualified specialists in the products being assessed - scientists, engineers, designers, technologists, commodity experts and other trade workers.

According to GOST 23554.0–79, the expert method is used when it is impossible or impractical, based on the specific conditions for assessing product quality, to use measurement or calculation methods. Using only this method or this method together with others, they evaluate the regulatory and technical documentation for products and product quality, select the best solutions implemented in product quality management, classify the products and consumers being assessed, determine the nomenclature and weighting coefficients of quality indicators, select basic samples and determine basic indicators, measure and evaluate indicators using the senses, evaluate individual indicators that are determined by calculation or measurement method, determine complex quality indicators, etc.

The measuring method is used to determine quality indicators using various instruments, equipment, chemical reagents and utensils. This method requires a specially equipped room and people trained to carry out the analysis. Quality indicators determined by the measuring method are expressed in objective and specific quantities (degrees, milliliters, grams, etc.). In commodity science, physical, chemical, physico-chemical, biochemical, biological and commodity-technological research methods are used.

Using the registration method, quality indicators are determined by observing and counting the number of specific events, items or costs. The method is based on information obtained by registering and counting the number of certain data, for example, the number of defective containers or defective products in a consignment of goods during acceptance, storage and sale, during inventory of inventory items.

With the calculation method, quality indicators are determined based on the use of theoretical and empirical dependencies of product quality indicators on its parameters. The calculation method is used, for example, in economic assessments of the integral indicator of product quality. The total beneficial effect of product consumption is determined taking into account the estimated costs of its creation, circulation and consumption.

With the sociological method, product quality indicators are determined based on the collection and analysis of the opinions of its actual or possible consumers. Consumers' attitudes to product quality are determined by taking into account the questionnaires they filled out, as well as by organizing purchasing conferences, sales exhibitions, tastings and other events.

PRODUCT QUALITY LEVEL

Quality level (Ki) is a relative characteristic of a product based on a comparison of its quality indicators with basic indicators and defined as

where Qi is an indicator of the quality of the products being evaluated; Q0 is an indicator of the quality of the product taken as a sample.

If Ki>I, then the actual quality level is higher or equal to the basic one. During commodity quality control, several individual indicators of product quality are usually analyzed by organoleptic and measuring methods, the actual value of which is compared with the standards specified in the standard (the regulated value of the quality indicator). If it turns out that at least one of the indicators specified in the standard does not correspond to the norms, that is, the relative quality indicator is less than one, then the quality level of the product is assessed lower. In this case, a product is transferred from the highest grade to the 1st, from the 1st to the 2nd, etc., i.e. the quality level of the product decreases. Any product has a certain level of quality. In trade, the level of quality of a product is expressed by its grade.

The quality of food products is created in the sphere of production (manufacturing), changes in the sphere of circulation (transportation, storage and sale), and is used in the sphere of consumption.

The quality of product manufacturing is determined by many factors (Fig. 1). These include; the quality of regulatory and technical documentation, which includes methods, technological parameters for manufacturing the product and other indicators; quality of raw materials, semi-finished products and auxiliary materials used in the production of products; quality of technological equipment and production processes (integrated mechanization and automation, waste-free technology); quality of work (experience and skill of working personnel).

Rice. 1. Dependence of food quality on various factors

Quality preservation is affected by the quality of packaging, transportation and sale of food products. The quality of consumption presupposes a balanced diet (see p. 19) and the use of products with high biological value.

FOOD QUALITY CONTROL

Product quality control means control of the quantitative and (or) qualitative characteristics of its properties. Any control consists of two main stages: obtaining information about the actual state of the product, signs and indicators of its properties; comparison of primary information with established requirements and standards.

There are various types of product quality control, including production, carried out at food industry enterprises, agriculture, and quality control in trade.

Quality control in trade

Carry out during acceptance (acceptance control), storage and sale of goods (inspection control). Wholesale trade enterprises have departments for assortment and quality of goods, which carry out acceptance control of the quality of goods arriving at the bases (warehouses) of the trading enterprise. Employees of these departments carry out selective quality control of goods intended for shipment to the retail chain directly at the manufacturing plant. Inspection control in trade is carried out by higher-level trade organizations, commodity experts in trade departments of trades and stores, the State Inspectorate for Quality and Trade (Gostraginspektsiya), some non-departmental bodies, committees and groups of people's control, as well as representatives of the public. The State Trade Inspectorate controls the storage conditions of consumer goods and their quality directly at industrial enterprises, trading centers, warehouses and stores. By its decision, stores, departments or sections that allow the systematic sale of defective goods and their damage may be temporarily closed until the defects are eliminated.

Food products are controlled in batches. A batch is understood as a set of units of products of the same name intended for control, produced over a certain time under the same conditions.

Quality control of goods in trade can be continuous or selective.

With continuous control, the quality of a batch of goods is judged by the results of checking each unit of packaging or product. This type of control is used, for example, when sorting potatoes, vegetables and fruits in the post-harvest or pre-sale period.

Selective control

Carry out by checking the quality of several samples or samples taken from a batch of goods. The sample is selected from products, the quantity of which is calculated in pieces or copies; it represents a product or a certain set of products intended for research. Individual samples combined together form a representative sample . A certain amount of non-piece products allocated for control is called sample . A sample taken at a time from a certain part of non-piece products is called a point sample. A series of point samples form a combined sample. The combined sample is thoroughly mixed. If the mass or volume of this sample turns out to be very large, then an average sample or average sample is isolated from it. An average sample (sample) is a part of a combined sample or a representative sample, selected from a batch and allowing one to judge the properties and merits of the entire batch of goods.

If a pooled sample or a representative sample, as well as an average sample from a batch of goods, is selected incorrectly, then the test results may give an erroneous impression of the quality of the goods. Therefore, the procedure and sampling technique for each type or group of goods are regulated by standards. Thus, from grain and flour goods packed in bags or fresh fruits and vegetables packed in boxes, when compiling an average sample, at least five units of packaging (from different rows and tiers) are selected from a batch of up to 100 places; from a batch of over 100 places - for every 50 places additionally one unit of packaging. If there are no more than five packaging units in a batch, then all packaging units are opened. Equal-sized samples (recesses) are taken from each opened unit of packaging.

An average sample (sample) from a homogeneous batch of cereal is taken in the amount of 1.5 kg, from a batch of flour - 2.5 kg, from a batch of fruits and vegetables - at least 10% of the net weight of all opened packages of the product. The results of the study of an average sample are applied to the entire batch of goods if this is provided for by standards, technical conditions, special delivery conditions, other mandatory rules or a contract.

Spot checks are widely used in acceptance and inspection control of food quality.

Nutritional standards developed by the Institute of Nutrition of the Russian Academy of Medical Sciences

One of the documents establishing the norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation are the methodological recommendations of the Federal Center for Hygiene and Epidemiology of Rospotrebnadzor, developed in 2008 with the direct participation of specialized specialists from such scientific centers as the State Research Institute of Nutrition of the Russian Academy of Medical Sciences , Scientific Center of Health of the Russian Academy of Medical Sciences, Moscow Medical Academy named after. I. M. Sechenova, Institute of Medical and Biological Problems of the Russian Academy of Sciences, Russian Medical Academy of Postgraduate Education of the Ministry of Health of Russia, etc.

According to the information given in the document, the daily requirement for macronutrients, vitamins and minerals is:

Functional foods

A diet that includes many functional foods is one of the best protectors against common chronic diseases such as heart disease, cancer, osteoporosis, diabetes and stroke. Functional foods range from berries to fish, but they all have therapeutic properties and are therefore often called "superfoods." Examples of such foods that you can include in your diet are vegetables, fruits, seeds, herbs, spices and tea.

There is no standard definition of the term “functional foods.” Most experts believe that functional foods are those that provide health benefits beyond their basic nutritional properties (micro- and macronutrient content: vitamins, minerals, carbohydrates, fats and proteins).

Functional foods provide nutrients to the body, but they also contain additional (and often unique) protective compounds not found in most other foods. These include omega-3 fatty acids, dietary fiber, probiotics and antioxidants.

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Benefits of functional foods include

:

• Rich in antioxidants (carotenoids, flavonoids, lycopene, anthocyanins and polyphenols), which fight free radicals in the body and prevent oxidative stress.
• Reducing the level of general inflammation.
• Help prevent many chronic diseases - reducing the risk of cardiovascular disease, neurological diseases, depression or cancer.
• Supports intestinal health. We know that 80% of the immune system is concentrated in the intestines, which means that such products restore our immune system.
• Rich in live microbial cultures - probiotic bacteria.
• Rich in prebiotics, which help feed probiotics.
• Reducing the number of internal pathogenic bacteria and microbes.

How can functional foods help fight disease? Each functional food works slightly differently, depending on the specific compounds it contains:

• Foods rich in B vitamins, magnesium and omega-3 fatty acids will counteract the negative effects of stress.
• Protecting the brain from free radical damage and supporting cognitive health will be possible through foods rich in antioxidants.
• Supports detoxification processes and gastrointestinal health.
• Stabilization of cholesterol and blood pressure levels, as well as regulation of heartbeat.
• Helps with nutrient absorption.
• Supports bone mass, for example by reducing acidity and alkalizing the body.
• Manage blood sugar levels, for example by providing fiber and anti-inflammatory compounds.
• Weight stabilization and obesity prevention.

Most traditional foods are represented by plant foods: vegetables, fruits, berries, herbs and spices. However, this does not mean that you have to be vegan or vegetarian to benefit from functional foods. Some animal products, including fatty fish (such as salmon) and organ meats (such as chicken gizzards or beef liver), are also considered functional foods due to their high nutritional content.

The influence of nutrition on the human body.

Man and food

People eat exactly as long as they exist. Food has always been and remains one of the basic needs of the body, necessary for its survival. Human biochemical systems operate on components coming from food. Everyone knows that the lack of food triggers a cascade of chemical reactions that lead to irreversible changes and ultimately the death of the body. However, not everyone knows that if a person eats regularly, this does not guarantee his health.

You are what you eat

What lies on our plate is not just “food”, devoid of all parameters and characteristics.

On the contrary, it is a product with certain components, each of which enters our blood and is distributed to our internal organs. This doesn’t sound pleasant, but it helps to understand the importance of the nutrition process. Just think about it: all substances, including toxic ones, dissolve not somewhere in fictitious locations, but specifically in our body. In ourselves. The universal law of conservation of energy confirms this: nothing comes from nowhere and nothing disappears into nowhere.

What ingredients does the food contain?

The general name for all nutritional components of food is nutrients. Nutrients are divided into macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals).

But then it’s more difficult. Thus, proteins are the only suppliers of amino acids, which, in turn, are divided into replaceable and essential. Fats are divided into saturated, monounsaturated and polyunsaturated. Carbohydrates are divided into monosaccharides, disaccharides and polysaccharides. Vitamins are divided into fat-soluble and water-soluble. Mineral elements are divided into macroelements, microelements and ultramicroelements.

What is all this for?

Scientific experiments, as well as historical examples, have shown that an incorrect ratio of all food components can lead to illness or death of a person.

In the medical literature, a large section is devoted to diseases associated with nutritional disorders. Some of them are very difficult to associate with dietary disorders if you do not know the mechanisms by which the pathology develops. And if diseases such as scurvy or pellagra are rare today, the problem of obesity is gaining more and more weight.

People who are obese tend to have several diseases that significantly reduce their life expectancy. This situation in some people gives rise to a fear of gaining excess weight, which is expressed in exhausting diets, excessive physical activity and various experiments on their body.

Both the first and second options do not bring anything good.

In addition to obesity, the problem of food allergies has also become relevant.

So what should I do?

The entire diet should be balanced. Age, gender, nationality, lifestyle, heredity, area of ​​residence, concomitant diseases, psychological components - everything should be taken into account when drawing up a competent diet.

conclusions

Food is necessary to ensure the constant functioning of our body.

If there is too little or too much of a nutrient, the body begins to malfunction. The complex interaction of all food components requires a deep understanding of how they affect our body and in what quantities they should be consumed.

This article was not written to confuse the reader.

All the information written here comes down to only one conclusion: food affects our body.

Deputy Chief Physician

in the medical department of the Institution “6th Central Regional Clinical Hospital” Kotov Yu.A.

List of functional foods

• High antioxidant content

  - brightly colored fruits (for example, orange, papaya) and vegetables (for example, bell peppers, cruciferous vegetables like broccoli or Brussels sprouts, sweet potatoes, carrots) greens, berries (for example, goji, acai, raspberries, cranberries, blueberries, etc. ).

• Green products

  - Herbs and seafood (spirulina, chlorella, wheatgrass, barley and others) are full of phytonutrients, vitamins and minerals, some of which are difficult to obtain from other plant foods.

• High fiber foods

  – all types of vegetables, fresh fruits, coconuts, avocados, legumes, whole grains, nuts and seeds.

• Probiotic Products

  - these are fermented foods (yogurt, kefir, sauerkraut, kvass, kombucha and others).

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• Prebiotics

  - leeks, onions, garlic, bananas, potatoes, asparagus, artichokes, beans, whole grains and many other plant foods. Eating a raw, plant-based diet is one of the best ways to get more prebiotics as well as digestive enzymes that support normal nutrient absorption levels.

• Omega-3 Rich Foods

  - wild fish (salmon, sardines, mackerel, halibut), as well as walnuts, chia and flax seeds.

• Nuts and seeds

  —almonds, cashews, flax, chia, hemp, walnuts and others.

• Teas, herbs and spices

  - green tea, black tea, turmeric, ginger, parsley, cinnamon, etc. Fresh herbs/spices help flavor dishes without adding extra calories. They also have anti-inflammatory, often antimicrobial properties. Red wine, dark chocolate, cocoa and coffee can also be considered functional foods due to their high levels of antioxidants and phytonutrients.

• Bone broth

  - rich in amino acids (glycine, arginine and proline), vitamins and minerals, collagen, electrolytes, antioxidants (glucosamine).

Power Mode Meaning

“If we imagine a person mentally busy in the midst of some heated official activity, then how often it happens that such a person cannot take his mind off his work for a minute. He eats as if unnoticed by himself, eats in the midst of uninterrupted work... Such systematic inattention to food, of course, prepares in the more or less near future a disorder of the digestive system with all its consequences.” – wrote Russian and Soviet physiologist I. P. Pavlov

During a meal, for some time after it, the digestive glands produce quite a significant amount of juice, after which they need to rest. During a pause that lasts several hours, the glands receive from the blood new portions of the substances necessary for the production of digestive juices, and then resume their activity again. Due to this rhythm of work of the digestive glands, it is necessary to follow a certain diet.

You should always eat at the same time, and then the digestive organs adapt most perfectly to the next meal, and appetite appears at the usual hours. The activity of the digestive glands will be most active, and the digestive power of the juices will be the highest.

Irregular meals disrupt the functioning of the digestive organs. Doctors' observations show that a significant part of chronic gastrointestinal diseases occurs due to irregular nutrition. This is why it is very important to have specific hours for breakfast, lunch and dinner.

Principles of rational nutrition

In fact, there aren't that many of them. Let's look at them briefly.

The first principle is moderation. The body stores some of the unspent energy. At the same time, it does not matter to him where this energy is obtained from - from a chicken breast, a leaf of lettuce or a bowl of French fries. Therefore, if you set a goal and eat a decent amount of fruit every day, you can gain weight. So moderation in the number of calories you eat will protect your body from excess weight. The influence of nutrition on human health lies in the prevention of obesity. But it’s worth saying right away that you can’t undereat either, so there should be moderation in food and in limiting it.

The second principle is diversity. It is in this aspect that the influence of nutrition on human health is most evident. By eating only buckwheat every day, you may be able to observe the principle of moderation, but after two to three weeks the condition of your nails, teeth, and hair will begin to deteriorate due to a lack of vitamins. A complete lack of any of the vitamins can lead to death. For example, a lack of magnesium can cause problems in the heart, brain and kidneys. Without any of these systems, life is impossible. Therefore, the more varied our menu, the more different compounds we get, which only contributes to health. There is also a small note here: an excess of some vitamins or minerals and trace elements can cause painful conditions, including death.

Principle number three – diet. The role of this point seems to many not so important, but it is the eating regimen that contributes to the most effective absorption of food. The body, accustomed to receiving food at the same time, is already “preparing” for lunch and secretes the necessary enzymes and activates the systems. But sometimes it is very difficult to comply with this point due to busyness at work. Sometimes, in order not to miss lunch, you have to violate the first two principles and eat less rationally. Healthy food delivery services could help with this. Contact ]GrowFood[/anchor] for help - they know exactly how to follow all the principles and give you a feeling of satiety.

How to plan meals throughout the day

The approximate distribution of calories during the day is calculated as follows:

• Breakfast should account for about 25% of the daily diet
• For lunch - 35%
• For a snack - about 10%
• For dinner - 25%

BJU consumption standards:

• Proteins – 10%-25%
• Fats – 20%-25%
• Carbohydrates – 45%-50%

Example: 1600 Kcal per day (3 main meals, 1 additional)

• Breakfast: 400 kcal (25%)
• Lunch: 560 kcal (35%)
• Snack: 160 kcal (10%)
• Dinner: 400 kcal (25%)

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There is no point in constantly counting calories, because it is not physiological, and even after culinary processing and various methods of preparing dishes, they change their calorie content, based on this, an accurate calculation is impossible. It makes sense to inquire once about the calorie content of a food group in order to have a rough idea of ​​the value of the product.

Remember that ideally there should be 12 hours between dinner and breakfast, and breaks between main meals should be up to 4 hours.