Optimal content of proteins, carbohydrates and fats in the foods in the table
In recent years, retail has quite a lot of products that have the acronym PFC. But only a few represent, what are proteins, fats and carbohydrates. Knowledge about these compounds is limited by the fact that they are present in the food and has a definite influence on our figure. While few people have the desire to see more complex biochemical processes. Today you have the opportunity — to bridge the gap in this issue. Then the next time you go to the store shopping, you will already know what products you need.
The importance of protein, fats and carbohydrates in the body structure
These substances play a significant, if not key role in our body. Put simply, the ratio of these elements has a direct impact on your figure, the amount of body fat and health. To make it easier to operate with these substances was introduced a special term — BDIM.
Without food can not live a single person, as it is the fuel that allows us to perform various activities. If the body receives too much energy, it is relevant to many problem, like obesity. When energy deficit is observed exhaustion and fatigue. Therefore, those who do not want to encounter either one of these extremes was wondering how much there is to always have a good figure.
There is a hypothesis that, to meet the basic needs of the body people should eat in a day from 1200 to 3500 kcal. If the person challenged to lose weight limit it will 1200-1400 kcal. However, this may puzzle some of us: with such a low caloric content, you can provide the body all the necessary vitamins and elements? If the diet will be present every day fish, meat, eggs, cottage cheese, vegetables, fruits and other useful products, it is likely that after a few months we will see the fatted calf.
Because of this, and had to solve the problem of the proper distribution of food consumed. The basic guideline here is caloric restriction to within the established limit could most effectively solve the problem — losing weight, increasing muscle mass, maintaining the beauty or the improvement of health.
At the time this scheme was popular with bodybuilders. They needed a power system capable of over long periods of time to keep fit, to help in the short term to increase muscle mass while reducing body fat.
But after some time, someone had the idea that to use this method for ordinary people with different figure. With the right approach to the use of this system can be carried out over the body of a variety of experiments.
Proteins, fats and carbohydrates — to understand on the shelves
First of all, I would like to consider the most important and key element in this system is protein. It is the basis for the growth of muscles that make us look toned and attractive.
It is a known fact that to provide the body with protein you can eat food of animal origin. Therefore, all athletes must include in your diet chicken breast, and not just for the first meal, but everyone else.
But there are other plant products that contain protein. Good examples are nuts and legumes. Unfortunately, the percentage of protein content in them is very low, so to see changes, you’ll have to eat a whole bag of nuts. For this reason in all respects beneficial to eat it bird. However, for chicken you can find many other viable alternatives.
Where to find proteins?
So, proteins come in two subspecies. It’s time to get acquainted with their advantages and disadvantages.
Of animal origin
People not much different from the animals he eats, because his body contained the same amino acids. And here works perfectly well-known truth — we are what we eat. Moreover, these amino acids are contained in the body in such large numbers that they are in this respect even superior to steroids.
What are the shortcomings of the available protein? First of all, they have a very high proportion of fat, cholesterol and hormones, and this has a negative impact on the figure of the slender girl. Also they are harmful and useful trace elements, washing them from the body. The arrival time of the protein in the body the liver and kidneys have an increased load. Therefore, to gain a beautiful body, you have to make certain sacrifices. And if a person looks attractive from the outside, it does not mean that he is all right with internal organs.
From the definition of a protein of this type, it becomes clear that here are the main products that were obtained using animals. This should include dairy products and eggs.
They have many advantages: in addition to easy assimilation, their composition does not contain cholesterol and other harmful substances. But, unfortunately, it a little than can help the person look beautiful.
The highest content of protein is soy, although on this score there are different opinions. Instead, you can consider beans and nuts. However, there is a small fly in the ointment: apart from the fact that they contain very little amino acids, they have a lot of fat. Therefore, regularly eating them, you should not expect six-pack abs, instead, you get more rolls of belly fat.
Given all this, it is recommended to make a diet of the following products:
- Lean meats;
- Fish and seafood;
- Boiled eggs, especially protein;
- Dairy products;
- Low-fat cheeses.
If you were a fan of foods such as sour cream, butter, cream, bacon and ice cream, then switching to a new system of food, you have to delete them from the list of recommended protein products.
Carbohydrates in food
It’s time to meet the next important group of elements in carbohydrates. Over the past decades that they are responsible for the overweight and not only. This list of problems include and other diseases — cellulitis, irritability, lack of energy. In fact, carbohydrates are involved only partially. But right here will be a selective approach to the choice of foods rich in carbohydrates.
What are carbohydrates? Figuratively speaking, this wood, through which we become resilient and get the energy for long workouts.
Within this group of elements there are two types of carbohydrates: simple and complex. We will concentrate on the second type, which are rich in foods such as:
- wheat flour;
High hopes on simple carbohydrates is not necessary. Perhaps someone guessed that we are talking about the famous cakes, cookies, baked goods, pasta and sugar. You must eliminate them from your diet. This can be explained by the following reasons:
- The energy that you receive as a result of the use of these products lasts for a short time, and after an hour and a half you will want to eat much;
- These foods are high in calories, so even if you work out for hours in the gym, you are formed eliminate fat;
- This group of carbohydrates — the main cause problems with the intestines, and metabolic disorders;
- The presence of these carbohydrates in the diet leads to health problems such as unhealthy skin and bad teeth.
- If you need a good carbs, we recommend to pay attention to cereals, grain bread, vegetables, cereal bars and sprouted grains.
- Although good carbs are not so much but you can be sure that after eating you will not get extra pounds to your weight.
Sources of fat
It remains to consider the last group of elements, the fats. By analogy with carbohydrates fats can be considered as fuel that provides the body a much longer work. They are the most nutritious of the considered triples. However, their presence in the body is necessary. They are necessary to maintain hair and skin in good condition, and provide the feeling of fullness. You will get more fun, consuming vegetable salad, dressed with a small amount of oil, rather than without it.
Almost every product contains in its composition of fats. This is well illustrated by the table. The most useful is vegetable oil, nuts and seeds. At the same time, you need to eliminate from the diet fatty sour cream, bacon, egg yolks and butter. This point has received attention in many diets, which States that a chicken must be skinless, beef without fat. The fact is that due to the presence of fat meat will not benefit your body, which it contains. Even greater is the harm from such meat, if you decide to enjoy not boiled, and fried until Golden brown in vegetable oil or lard.
The optimal ratio of PFC in the daily diet
The results of the studies were able to conclude that the very useful is a diet in which proteins, fats, carbohydrates are present in a ratio of 1:1:4. If all of this translate to the weight, every day should be 100 grams of protein, 100 grams fat, and 400 grams carbohydrates. But keep in mind that this applies to all products, not just those that are basic in the above lists. Perhaps someone will be surprised, but even vegetables and fruits contain fats.
Imagine the situation that you choose to obtain protein from boiled eggs. Many people consider low-calorie, it is slightly saturates, and the harm from it is almost nothing. You immediately decide to take the egg in the box «proteins» table of calorific value. However, few remember that the yolk contains one fourth of the daily allowance of fat and cholesterol. So you should be attentive to all the products that include in the menu. Therefore, you first need to stock up on table relationships BDIM, Notepad, calculator and pen. The processor counting calories has now become much easier thanks to the many different applications that in a few moments can provide you with the required results.
Making an individual diet, keep in mind that you have to provide your body with vitamins and minerals that are also necessary for normal functioning of your body. Therefore, you should include in your menu fruits and vegetables that should be its Foundation.
Why is it important to follow the recommended ratio?
Any attempt to violate the diet can result in the digestive problems. So if you start to eat more carbohydrates, you will raise blood sugar levels, and this will inevitably lead to slower metabolism. In the result, the calories will be stored you as fat.
In principle, this is the essence of the system. This is only the first time you will be difficult to count the calorie content of foods and make them on the basis of suitable dishes. But these efforts will not be in vain, because you will already know what to expect from certain products. Then very soon you will be able to gain a slim figure, and to you, not torturing yourself with strict diets.
Today there are many diets that promise to help people with a weight problem. However, there are more simple and easy way to achieve a slim figure. You must begin to pay more attention to the fact, what is the content of proteins, carbohydrates and fats in those meals that form the basis of your diet. Their imbalance leads to certain violations. All you have to do is to develop a balanced menu that should be not only low calorie, but also the most useful. Then this system won’t be torture, will be fun.