Each of them contains nutrients important for the body - nutrients. Today, six of their types are known - proteins, fats, carbohydrates, vitamins, minerals and trace elements. Each nutrient performs a special function, and we need absolutely all of them to maintain excellent health, maintain beauty and health.

Squirrels

They are especially important for us because... This is the main building material, the “bricks” from which our body is built. The optimal amount of protein in the daily diet is approximately 1.5–2 g per 1 kg of body weight, but it greatly depends on many individual indicators of a person - gender, weight, age, degree of physical activity, etc.

Nutritionists recommend including proteins in every main meal. This is especially true for those who play sports. Complete sources of protein are meat, fish, dairy products (but only unsweetened and low-fat), eggs. Whenever possible, choose natural and fresh foods. A properly frozen or chilled product (for example, meat or fish) is no less healthy, but intensive heat treatment and repeated freezing reduce the nutritional value.

Proteins are found not only in animal foods, but also in plants, in particular there are many of them in legumes (beans, lentils, soybeans), grain crops (buckwheat, rye, wheat), nuts and seeds. Such plant proteins are especially useful for women over 45 years of age. In particular, chemically unique biologically active substances - isoflavones - are closely “linked” to soy protein. Their molecules are similar in structure and properties to female sex hormones - estrogens. That's why isoflavones are called phytoestrogens. It is estrogens that are responsible for the function of childbearing, which fades away after 45 years, the state of the cardiovascular and genitourinary systems, the tone and appearance of the skin, even weight - in a word, everything that worries a real woman at any age. With age, the production of these hormones slows down, and phytoestrogens partly compensate for their deficiency and help a woman remain beautiful and sexy.

If you follow a vegetarian diet or simply do not eat animal products, plant proteins are what you need. They are closest to animal proteins and can satisfy the body's needs.

However, experts warn that protein of plant origin contains an incomplete set of essential amino acids. To enrich your diet and get all the necessary nutrients, combine foods wisely.

For example, legumes are rich in lysine, but contain relatively little methionine, an essential amino acid. Vegetarians compensate for this deficiency by mixing beans with grains, which contain a lot of methionine and, on the contrary, little lysine. An excellent example in this regard is the Indians who eat corn tortillas with beans, or the Japanese who mix rice and tofu. Well, dietary supplements serve as an additional source of amino acids.

Carbohydrates

Carbohydrates play a huge role in nutrition. They provide us with energy, the main source of which is free glucose (or its reserve in the form of glycogen, which is located in the liver). They are involved in the construction of cellular structures and in ensuring the specificity of blood groups, act as anti-clotting substances, help in the functioning of certain hormones and even protect against cancer.

Carbohydrates are simple and complex. The former consist of only one type of sugar (sweets, fruits) and are quickly absorbed by the body. The latter include several types of sugars. Their absorption is slower, which gives a long-lasting feeling of fullness. If you want to lose weight, it is recommended to give preference to complex carbohydrates. They are found in large quantities in cereals, vegetables, pasta, and bread.

Complex carbohydrates are part of the immune system. They are part of the mucous membranes of the nose, bronchi, digestive tract, and genitourinary tract and protect them from damage and penetration of viruses and bacteria.

Fats

Fats are also sources of energy, but they are absorbed much more slowly than complex carbohydrates.

There are two types of fats

• Saturated fats are mainly animal fats. Excess fats of this type increase the level of “bad” cholesterol in the blood, so it is recommended to limit their consumption.
• Unsaturated. Contained in vegetable oils, nuts, fish. They are useful because they are sources of essential amino acids, and fish oil is an excellent remedy for the prevention of atherosclerosis.

Today there is a lot of information that to maintain health and figure, fats and carbohydrates must be excluded from the diet. However, this is not quite true. All nutrients are vital and beneficial for our body, for example, saturated animal fats contain cholesterol, which is involved in the synthesis of many hormones. It's all about quantity: a glass of milk or 10 grams of butter per day will not cause harm to a healthy person, since it will go towards covering the body's needs.

Vitamins are substances without which a person simply cannot exist. The human body is not able to synthesize vitamins on its own (with the exception of vitamin D, which is produced in the body under the influence of the sun) or synthesizes in quantities insufficient to ensure its vital functions.

Vitamins do not provide energy, but their services to humans are no less significant. They are our helpers for all occasions: they help produce hormones and enzymes, save from excess fats and carbohydrates, participate in the renewal of body cells, increase mental and physical activity, maintain resistance to cold, heat, infections, stress, poisoning and unbalanced nutrition, protect youth, beauty and health. Lack of vitamins in food leads to various diseases: scurvy or scurvy (vitamin C deficiency), beriberi (vitaminosis B1), anemia (vitamin B12 deficiency), rickets (vitamin D deficiency) and many others. Read about which vitamins we need and in what quantities here.

Trace elements and minerals

Trace elements and minerals are chemical elements that are present in the tissues of living beings in very small quantities: no more than thousandths of a percent. They are important participants in metabolism, as they are part of enzymes, hormones and vitamins. Our source of microelements is food. For example, dairy products, meat, eggs contain iron, manganese, copper, zinc, cobalt, molybdenum, silicon, fluorine, iodine, etc. Meat products contain silver, molybdenum, copper, titanium, zinc; seafood contains silver, arsenic , cadmium, fluorine, lithium, nickel. Moreover, the concentration of minerals in plant products is much lower than in animal products. Read more about trace elements and minerals in the article.

Water

Water, although not included in the list of nutrients, is necessary for us no less, and perhaps even more than anything else. Our bodies are 60% water. It maintains metabolism, heat balance, delivers nutrients to cells and helps remove waste products. For normal functioning we need about 1.5-2 liters of liquid per day. At the same time, nutritionists advise drinking plain, clean water. Please note that tea, coffee, juices, soups, etc. are not included in this rate.

The proportion of nutrients in each person’s diet is calculated individually and depends on many indicators. Find out how much protein, fat and carbohydrates you need using the Superbody app!

Proteins, fats, carbohydrates are the organic substances that make up our food. Each of these substances is necessary for our body to function properly.

Squirrels. The most important of these three components is protein, since it is the one that performs the building function in the body. In turn, protein molecules consist of peculiar “building blocks” - amino acids. In total, there are 22 amino acids in nature, and 8 of them are considered essential, due to the fact that our body needs them from the outside, since it is not able to synthesize it on its own. Based on the presence of essential and non-essential amino acids and the degree of absorption, protein entering the body with food is divided into complete and incomplete.

Complete proteins include proteins from animal products, such as eggs, dairy products, meat, poultry, and fish. Vegetable protein from different types of legumes, soybeans, peas, various cereals and vegetables is considered incomplete. The disadvantage of incomplete protein is its relatively poor amino acid composition and a rather low degree of absorption. For example, soy contains relatively a lot of protein, but it is absorbed by the body by 30–40%, while egg white is almost completely absorbed.

Therefore, a person’s diet should contain a sufficient amount of animal protein, and if your goal is to lose excess weight, then this protein should be combined with a minimum amount of fat. The following products meet this requirement: egg whites, lean meat (beef, chicken, turkey), fish (pollock, cod, haddock, flounder, pike perch, hake, pink salmon, salmon), milk and low-fat fermented milk products .

Carbohydrates- the main energy storehouse, the fuel thanks to which our entire body works. Carbohydrates are divided into simple (monosaccharides) and complex (polysaccharides). Simple carbohydrates provide the body with so-called fast energy, being absorbed by the body in the shortest possible time. At the same time, complex ones (they are also called complex) supply the body with energy more evenly and slowly.

Simple carbohydrates include various sweets containing sugar (sucrose), fruits (they contain glucose and fructose) and dairy products, which contain a lot of milk sugar (lactose) - yoghurts, milk, etc. Complex carbohydrates are presented in all kinds of cereals: oatmeal, buckwheat, rice, as well as pasta, bread and vegetables. We have already discussed why complex carbohydrates are much healthier than simple ones.

Fats- this is also a kind of human energy battery, but they are fundamentally different from carbohydrates. First of all, fats are much more energy-intensive (if the breakdown of 1 gram of carbohydrates or proteins releases 4 calories, then the breakdown of 1 gram of fat produces 9 calories). Fats are absorbed much more slowly by the body than even complex carbohydrates.

Fats are divided into saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA). Saturated fats include fats found in a number of animal products: dairy, eggs, meat. Fish, nuts, seeds and some other foods are rich in unsaturated and polyunsaturated fats. We have already said that consuming these fats is not only desirable, but even necessary, due to the fact that they help the body burn fat effectively.

The products consumed by humans are extremely diverse. There are dozens of different types of vegetables and fruits, various meat, dairy and fish products. However, upon closer examination, all this diversity turns out to be not so great. All products have long been studied and it was found that they contain the same nutritional substances, which are of value to us.

The main nutrients are carbohydrates, fats and proteins. Carbohydrates include sugars, as well as starch, dextrins and some other substances.

Proteins are the main component of human food. The fact is that all organs and tissues of our body consist of a variety of protein substances. In the course of life, we constantly consume these substances and they need to be replenished all the time. But it is impossible to create proteins from carbohydrates and fats.

Proteins are much more complex in structure than fats or carbohydrates. Their main difference is that each protein molecule necessarily contains nitrogen, which is not found in either fats or carbohydrates. Therefore, in order for our body to develop and exist normally, we must consume ready-made proteins with food.

Thus, proteins included in food products are the main building material from which our body is created. In addition, when proteins are absorbed by the human body, energy is also released (4.1 kcal per 1 g of protein). The most proteins are found in animal products - meat (14-22%), fish (12-20%), milk and dairy products (3-4%), significantly less - in vegetables (0.5-4%) and fruits (0.5-1%). Animal proteins are somewhat different from plant proteins. For normal human nutrition, a certain minimum content of animal proteins is required.

From the above, however, it does not follow that proteins, which are the main part of our diet, can completely replace fats and carbohydrates.

Serpukhov municipal district

Municipal educational institution "Kurilovskaya gymnasium"

Serpukhov - 15

Extracurricular activity

according to the "Healthy Guy" program

Lesson on the topic:

“What does our food consist of?”

Prepared by: teacher

primary classes

Solonar

Marina Gennadievna

"What does our food consist of?"

Target:

Forming an idea of ​​the need for a varied diet as a prerequisite for health

Tasks:

Educational aspect:

Give children an idea of ​​the main groups of nutrients - proteins, fats, carbohydrates, vitamins and mineral salts, the functions of these substances in the body;

Give children an idea of ​​what nutrients are found in different foods;

Give children an idea of ​​a schoolchild’s daily nutritional needs;

Learn how to prepare a daily diet;

To promote the development of the ability to independently work with information sources (newspapers, books, magazines).

Promote the ability to work in a group;

Developmental aspect: promote the development of cognitive interest; promote the development of memory, thinking, attention; enrich students' oral speech.

Educational aspect: instill an interest in maintaining one’s own health; cultivate a food culture; promote the preservation and promotion of health with the help of fruits and vegetables; fostering a sense of camaraderie and the ability to work in a group.

Duration: 1 lesson (45 minutes)

Class: 3

Form: class.

Technologies:

health-saving technology;

problem-dialogical learning;

gaming technology;

student-centered learning;

communication technology;

ICT technology

Equipment: projector, interactive whiteboard, teacher’s laptop, students’ laptops, envelopes with subject pictures.

Progress of extracurricular activities

I. Org. moment.

The bell has rung for us.

Everyone calmly entered the classroom.

Everyone stood up at their desks beautifully,

We greeted each other politely.

They sat down quietly, their backs straight.

I see that our class is no different.

We'll start the lesson, friends.

We will respond actively

To behave,

To dear guests.

We wanted to come again!

II. Work on the topic of the lesson.

1. Introductory conversation

- Guys, guess the riddle:

What kind of fairy-tale hero?

He doesn't eat or drink at times.

The way you look at him,

Only the bones are visible! (Koschei)

Just look how skinny he is!

Why do you think he is like this?

Right. Because he doesn't eat well.

Why does a person need to eat?

So as not to die.

- Hypothesizing.

Does a person need to eat only in order not to die?

Let's assume, will a person live if he eats bread and water?

But will the person who eats this way be healthy?

What does it mean to “eat well”?

What rules should we remember so that our nutrition benefits us?

(try to eat at the same time, do not eat hot food, be sure to have breakfast, do not eat a lot of fried, salty, spicy foods, eat less buns and sweets, etc.)

Guys, what do you think our food should be like? (our food should be varied)

Do you think all food is healthy?

It's true, not all food is healthy. There are foods that are very harmful, there are those that can be consumed occasionally, and there are healthy foods.

2. Game - competition “The most useful products”.

Children are given envelopes with colored cards (red, yellow and green), and given time to identify the products of the “red”, “yellow” and “green” tables. Students must select table foods that match the color of the envelope and explain their choice. (the task is performed on laptops)

3. Work on the topic of the lesson.

What's good about food variety? Let's try to figure it out.

To understand this, you need to know what food consists of.

What do you think food consists of?

What do you think we will talk about in today's lesson? (Slide 1)

Why do we need to know this?

Humans eat foods of animal and plant origin.

How do you understand animal products? (Slide 2)

What do you mean by products of plant origin? (Slide 3)

4. Physical education minute

- Let us now determine which group the listed products belong to:

Playing with fingers. Connecting fingers with pads, starting with the little fingers, one pair of fingers for each line of poetry; in this case, the palms do not touch each other.

We went to the market, little fingers

There are a lot of pears and persimmons there, nameless

There are lemons, oranges, medium

Melons, plums, tangerines, index

But we bought a watermelon - big ones

This is the most delicious cargo! all fingers clench and unclench

Self-massage of the phalanges of the fingers - stroking with the thumb all other fingers in turn in the direction from the nail phalanx to the base of the finger. The exercise is performed on both hands at once.

We have grown garlic, index

Pepper, tomato, zucchini, medium

Pumpkin, cabbage, potato, unnamed

Onions and some peas, little finger

Vegetables we collected, squeezing and unclenching

They treated friends to them. fingers on both hands.

Food contains different nutrients.

Only in addition to them do the products contain vitamins, minerals and water.

Now let's figure out what nutrients are and why a person needs them.

What do you think nutrients are?

Nutrients include proteins, fats and carbohydrates. (Slide 4)

- Why does our body need proteins?

The main manifestations of life are associated with proteins - metabolism, muscle contraction (and therefore movement), the ability to grow and reproduce (proteins are part of all cells), irritability of nerves (transfer of information), and therefore thinking, memory, as well as immune function - protection against pathogens. Proteins are contained inmeat, eggs, milk, fish, as well as in plant products - legumes, nuts. (Slide 5)

Why does the body need fats?

Fats protect all human organs from mechanical damage and are a substance that retains energy for a person for a long time. Fats are found in meat and dairy products and vegetable oils. (Slide 6)

Carbohydrates also indispensable in human nutrition. There are two types of carbohydrates - starch and sugar. Starch is a carbohydrate found in root vegetables, grains, and nuts. Sugar is found in fruits.

Carbohydrates - in bread, fruits, potatoes. (Slide 7)

In products you can observe more of a substance: if it is protein, then the product is usually called protein, if there is more fat - a fat-containing product, and if there are more carbohydrates - a carbohydrate-containing product.

Food should also contain vitamins; they are found in fruits and vegetables.

Water- This is the most important substance in the human body. Man consists of 70 percent water. All processes in the body occur only in solutions.Vitamins- these are complex chemical compounds that participate in very important metabolic processes in the body. That is why there should always be enough of them in the diet. (Slide 8)Mineralshumans need in relatively much smaller quantities. They are also involved in many processes in the body and are needed for the construction of good bones and teeth.

4. Reflection

Each team is given identical sets of pictures (on laptop screens) with food products to identify certain nutrients in them. Each group needs to select pictures with given nutrients: one team needs to choose protein foods, the second – fat-containing foods, the third – carbohydrate-containing foods.

5. Summary of the lesson.

That's the end of the lesson.

The bell rang again

We can rest safely

And then back to business.

The nutrients in our food

Where can you buy organic products?

So where can you buy organic, organic food? The thought immediately comes to mind: you need to buy from farmers because they produce these products. Or fishermen - after all, they catch the freshest wild fish.

We begin to act and understand that farmers are busy on the farm and it’s a long way to go to them for food. Farmers have a lot of work and they want to spend time producing their miracle products. It is not profitable for them to often travel to the city to sell their products by one or two kilograms. It’s good if we have a big holiday and we need 10 pheasants. To do this, you can go to the farmer. However, usually you need less: a village chicken or duck a couple of times a week.
Well, the fishermen are generally at sea and difficult to find. What does our food consist of? Minerals and of course.

And yet there is no need to give up on the path to health!

You can buy farm and organic products from a good grocery store or order organic products delivered to your home from an online store.

When purchasing environmentally friendly products, we recommend choosing a store that values ​​its reputation. Or you can take it from the market, provided that you trust the seller. Because natural products are popular and there are fakes that cost less and are not organic.