Everyone knows that it is calculated by the energy released during the digestion of food. At the same time, minerals and vitamins do not contain calories. The main nutritional ingredients that influence a dish are proteins, fats and carbohydrates. Let's talk about this in more detail, and in particular about what the calorie content of proteins is, why the body needs them, and how they should be consumed.
Healthy protein foods
Typically, when calculating calories, people look most at the fats and carbohydrates found in foods. But calorie content is usually ignored. Of course, these questions are most relevant for those people who want to quickly get rid of extra pounds.
At the same time, proteins are very important for the normal functioning of the body. They participate in the structure of tissues, necessary enzymes and hormones. But, of course, this does not mean that they should be consumed in excessive quantities. Such a diet will also lead to an excess of calories, and with it to excess fat mass.
Calories
The most high-calorie foods are, of course, fats. One gram of substances is equal to nine kilocalories. At the same time, there are more than half as many calories in proteins and carbohydrates: only four kilocalories per gram. It turns out that when a protein gram is broken down, about four kilocalories are released. Therefore, people who want to regulate their weight should definitely find out the optimal level of diet and study the calorie content of proteins, as well as fats and carbohydrates.
According to average estimates, it is believed that a person should consume from two to three thousand kilocalories per day. In fact, this indicator should be individual. It depends on various factors, such as body weight, activity level, age and professional activity. If you want to lose weight, you should not pay attention to the calorie content of proteins. The reduction should be done by limiting the intake of carbohydrates and fats.
How much protein does a person need?
Every day the human body requires up to one hundred grams of protein. If we consider plant products, soybeans contain the most of them: per hundred grams, it contains approximately thirty grams of protein. Peas and beans are also rich in it. It may be contained in large quantities and in some products of animal origin, among which eggs stand out, sea fish, poultry, fish roe. They also have up to thirty grams of protein per hundred grams.
Egg
Often speaking about proteins, they mean the part of a chicken egg itself. This product is eaten raw, boiled and fried. Some people, following a diet, separate it from the yolk and consume it separately. The omelet then turns out very healthy and tasty. Let's study how many calories are contained in this product.
Chicken Protein: Nutritional Information
This species is 99% absorbable by the body. Therefore, he alone can completely cover the daily norm for a person. An average chicken egg weighs about seventy grams. At the same time, the protein in it is fifty grams. Therefore, when we talk about one hundred grams, we mean the parts separated from two eggs. Their calorie content is only 45 kilocalories. It turns out that if you eat an egg without a yolk, you don’t have to worry about your figure. But it does not contain carbohydrates or fats at all. Therefore, this product is extremely rich in proteins and is very easily digestible. Thus, these taken from two or three eggs completely cover daily requirement body.
In addition, protein contains glucose and enzymes, which allow you to quickly digest food, preventing the intestines from becoming clogged with toxins. It also contains vitamins B, A, D. Even if there are no meat products in the diet, the substance will fully provide the necessary niacin, the absence of which interferes with the formation of sex hormones and proper operation brain Thus, a complete refusal of animal food can even lead to loss of reproductive function.
The low calorie content of protein has made the product extremely popular in cooking: it is included in all types of baked goods and sweet cream. Salads with its addition become more healthy. In this case, you can find a lot of yolks useful application. For example, they are used to make crumbly cookies. In addition, there are many beauty recipes using this part of the egg. Many face and hair masks are made from it, using both separately and with other ingredients.
Boiled and fried protein
The calorie content of 1 g of protein certainly depends on the method of its preparation. In order for all the beneficial properties to be preserved, the heat treatment method must also be taken into account. So, one hundred grams of boiled protein contains from forty to forty-four kilocalories. At the same time, there will be more of it when fried, since other fats also take part in this process. So, a whole fried egg per hundred grams will amount to as much as 360 kilocalories.
and ready meals
So, daily norm for a person the average is 2500 kilocalories. But, as stated earlier, these indicators are very individual. So, for women under 25 years of age who lead a sedentary lifestyle, this norm is 2000 kilocalories. From 26 to 50 years old - even less, about 1800. However, if they lead an active lifestyle, then the norm increases by 200 kilocalories daily.
For men who lead a sedentary lifestyle, under the age of 30, the norm per day is 2400 kilocalories. And for those who are older, from 31 to 50 years old - 2200. But if their lifestyle is active, then until the age of thirty they need 3000 kilocalories, and until the age of 50 - from 2800 to 3000.
For clarity, the following table of calorie content of products and ready-made dishes is given.
It is 100 grams, which corresponds to 410 kilocalories. But you should consume less fat per day, only 60 grams. But in terms of kilocalories it will be equal to 560. Fats are necessary for the body. For example, Omega 3 are fatty acids. good balanced diet is the daily norm, consisting of 30 grams of animal and 30 grams of vegetable fats. 370 grams of carbohydrates per day is enough. In terms of kilocalories, this comes out to 1530. Thus, the body needs the most of them. And this is natural. After all, it is carbohydrates that provide the body with the necessary energy.
Conclusion
If necessary, the body will be able to adapt to less protein consumed daily. However, it is unreasonable to subject it to such loads. The amount of protein consumed every day should not be reduced. Losing body weight should be done through carbohydrates and fats. Then there will simply be no place for fat deposits to come from.
Proteins are involved in almost all processes. Their lack has negative impact on the body. This leads to changes in the liver, deterioration in the absorption of substances, hormonal levels, disruption of the glands internal secretion. Even deaths have been recorded when long time were observed low calorie diets. Eating protein foods is very important for maintaining human health. For Russians, this issue is especially relevant, since, judging by the studies conducted, we usually do not have enough of this biologically active substance in our diet.
There is no fat in the white of a chicken egg, it consists of 90% water, and proteins make up only 10%. The special value is that there is no cholesterol at all.
One hundred grams of protein contains 44 kcal, and the white of one egg contains 18 kcal.
It also contains useful enzymes, glucose, vitamins, especially group B. Protein is source of niacin, which nourishes the brain. It also contains memory-improving choline. It also removes dangerous poisons from the liver.
One of the most common food allergies in young children it is caused by eggs. Typically, this allergy "grows out" during childhood if excessive consumption of the allergen is avoided. Pediatricians recommend that children eat only egg yolk due to the development of an allergic reaction to the protein. IN developed countries Products containing eggs, egg products, or which have come into contact with equipment processed with eggs are displayed in a separate section in supermarkets and are labeled accordingly.
For many years, in addition to increasing the popularity of eggs, bad qualities have been attributed to them. They are not classified as "functional" foods mainly because of their purported effects on cholesterol levels in the body. Research has shown that, despite decades of debate about the need human body in protein, physically active people increased daily protein requirements. is that people with high physical activity sometimes reach 100% increased protein requirements compared to people with a sedentary lifestyle.
Thanks to protein, the body receives amino acids that it does not synthesize, as well as carbohydrates, protein, etc. This product is the standard of nutritional value due to complete absorption.
Egg white used very widely:
- as an ingredient in the recipe for some soups and many salads;
- in cooking - for making creams and dough;
- consumed raw or after various heat treatments;
- used for the manufacture of cosmetics for hair and body care.
Is it healthy to eat eggs without yolk?
Nutritionists recommend eating only whites in eggs, and neglect yolks because the latter contains up to five grams of fat. Of course, if you eat an omelet made from two eggs in a day, then there is nothing wrong with that. It’s another matter if 10 pieces are “swept away” in the diet per day - in this case, the body receives as much as 100 grams of unwanted fat.
These daily needs are all around. The analysis shows that there is an increased need for proteins. Diets vegetarians with adult atrophic muscles. . It is a fact that they accumulate in the ocular lens and macular area of the eye, where they have the highest concentrations. Some studies suggest that carotenoids may protect the eyes from damage from ultraviolet light by "detoxifying" oxygen-reactive bacteria, and increased intake of lutein and zeaxanthin has been shown to significantly reduce the risk of cataracts and age-related macular degeneration.
The yolk contains almost 0.2 grams of cholesterol.
This substance is necessary for the human body, but it synthesizes it itself and additional “help” from the outside is not required.
More recently, bodybuilders who consumed a lot of eggs to build muscle mass threw away the yolk, eating only whites.
But, as scientists have proven, they you need just enough cholesterol to repair muscle cells. They conducted experiments that showed that eggs should be eaten whole, since it is in this case that muscle growth is stimulated and strength increases.
Choline is an important component of the normal functioning of all cells. Here are the most important ones beneficial effects. Maintains the structural integrity and function of the signaling cell membrane, a major source of methyl groups directly influences nerve signaling, cell signaling and lipid metabolism. Additionally, choline deficiencies occur during pregnancy and breastfeeding and should be supplemented with additional intake. This is a critical point because the presence of choline is very important for normal brain function.
The harm of cholesterol, according to experts, is greatly exaggerated, since cholesterol plaques are deposited on the walls of blood vessels from the overproduction of this substance by the liver from the intake of large amounts of fat.
Eggs are a fairly common product in our refrigerator. It is easy to prepare and quite nutritious, and also easily accessible. We can call it an indispensable product in our diet, because almost no baked goods can do without it. We use them in different forms: raw, boiled, fried.
The Cholesterol and Egg Misconception
Does consuming eggs increase cholesterol levels in the human body? Most people will answer yes without even thinking about it, and this seems to be one of the biggest misconceptions in the world. Its consumption of cholesterol does not increase cholesterol levels in the body. The reason is that it produces more than 95% of the cholesterol in the blood. When we consume grains, sugar, soda or juices, they quickly turn into sugars. An increase in cholesterol is almost always associated with excessive consumption of grains and sugar and not so much the consumption of eggs or fats.
And you and I, girls, should know how much and what we consume. Therefore, it is important to know the calorie content of even this product if we are watching our diet.
I read that eggs are an incompatible product with a diet, because they contain a sufficient amount of fat, but did you know that one egg contains only 50 kcal!
So, today we will talk about them in more detail, what benefits they bring and what harm they bring.
We hope that this article will help in identifying the valuable properties of eggs and revealing the myth of their demonic charisma. The article uses sources. 100% useful content and tips. 0% spam. Eggs are often blamed for causing high level cholesterol. Find out here how many calories are in eggs, what are their the nutritional value and eggs.
Eggs are mainly a source of complete proteins that are easily digested by the body. It is also low calorie. With more protein and a more easily digestible yolk. Nutritional value is found in eggs. They have a positive fat composition. In the 5 g of fat contained in one egg, only 0.1 g is "bad" saturated fatty acids, but many of these require unsaturated fatty acids for the body. Quail eggs are three times smaller than chicken eggs. They have a beige, dark-spotted shell.
How many calories?
First of all, the calorie content of this product depends on its size.
One hundred grams of chicken egg contains approximately 160 kcal. One piece usually weighs from forty to seventy grams. From here it is easy to calculate the calorie content of chicken eggs. However, the calorie content is also affected by the way it is prepared.
The Effect of Eating Eggs on a Healthy Diet
Cooked ones are used to prepare starters. They contain proportionally the same amount of calories, protein and cholesterol as a chicken egg and more fat. Eggs contain many unsaturated fatty acids, which improve memory and prevent disease nervous system. Unfortunately, the yolk is a real cholesterol bomb. But on the other hand, it provides lecithin, which prevents its accumulation on the walls blood vessels. You should not eat more than five eggs a week, including eggs.
Cooked calories
It is most beneficial to eat eggs raw, but there is no guarantee that they are free from salmonellosis. Therefore it's better this product cook.
Everyone knows that an egg consists of white and yolk. The caloric content of each part is different. Largest quantity The yolk contains three times less calories. Surprisingly, a boiled egg has the same amount of calories as a raw one.
Some nutritionists allow children, adolescents, pregnant women, nursing mothers and heavy physical workers up to seven. Egg consumption should definitely be limited to the elderly and liver patients. People with high blood cholesterol levels should not consume more than two units per week. Can be taken at a higher dose.
Eggs and Cholesterol When deciding whether to include eggs in your diet, you may want to consider the recommended daily dietary cholesterol limit. If you are healthy, you should limit your cholesterol levels to 300 milligrams per day. If you have heart disease, diabetes or bad blood cholesterol, you should limit your cholesterol levels to less than 200 mg per day. In one big egg contains about 186 mg of cholesterol - all this is in the yolk. So if you eat an egg on a particular day, it's important to limit other sources of cholesterol for the rest of the day.
That is, it will contain 70 kcal.
This is an excellent option for breakfast, and besides, scientists have proven that the cholesterol they contain is harmless.
What is the calorie content of protein?
The white of a boiled chicken egg has little calorie content and is only 17 kcal, which is equal to about a quarter of the total calorie content.
Consider replacing meat with vegetables or avoiding high-fat dairy products on this day. Eggs can be safely stored in the refrigerator for about 1 month, preferably on a special shelf near the refrigerator door. Eggs are a very common product in home cooking. They are also very popular among athletes and people who have healthy diet. The reason is that the small shell contains many beneficial nutrients.
Food composition from 100 g of raw chicken egg
To prepare a healthy, tasty and quick meal, there is no better product than eggs. They can be eaten even while dieting due to their high protein and low carbohydrate content. Many people on a diet prefer to use only the whites, because this is where the bulk of the protein is found, while the fat, as well as vitamins, are mainly found in the yolk. Once again, the yolk contains the very important substance choline - 1 g of egg. It is very important for proper brain development and is well tolerated by pregnant or breastfeeding women.
It is also important that the protein contains virtually no fat and contains all the amino acids necessary for the human body, as well as B vitamins.
What is the calorie content of the yolk?
The calorie content of the yolk is about 50 - 55 Kcal. It contains fats, proteins, carbohydrates, vitamins A, E, group B and microelements: manganese, iron, calcium, zinc and others.
Types of eggs and their characteristics
As we said above, various eggs and their types determine the nutrient content.
Calorie content after cooking
Fried - 196 calories, 14 g protein, 15 g fat and 0.80 g carbohydrates; Cooked - 155 calories, 13 g protein, 10.6 g fat and 1 g carbohydrates; Scrapper - 155 calories, 11 g protein, 12 g fat and 0.6 g carbohydrates; Eyes - 140 calories, 12.5 g protein, 9.50 g fat and 0.7 g carbohydrates; Dried - 600 calories, 50 g protein, 44 g fat and 1.5 g carbohydrates. Besides the undoubtedly remarkable nutritional composition, eggs are the subject of serious debate regarding their usefulness.It also contains cholesterol, which is balanced by lecithin, making it safe. It is not recommended to consume the yolk simultaneously with other animal fats.
What are the calories in a hard-boiled egg?
Many are sure that the calorie content of 1 boiled egg, as well as a raw one, is 70 kcal, but this is not so. A hard-boiled egg has the least amount of calories, it contains only 50 kcal. This product can be stored for quite a long time, up to ten days.
Eggs are good for those who want to eat healthy
They are intended as a food that increases blood cholesterol levels, is a salmonella transporter and an allergen. They are easily absorbed by the body and are very necessary for the construction and repair of its cells. Protein contains essential amino acids that are in optimal balance. Due to its high biological value, egg white recognized as a reference and compares proteins of other origins.
The fats contained in protein are mostly polyunsaturated and therefore harmless. This slows down the aging process, leading to changes in taste, liquefaction of protein, the appearance of indigestible sulfur and other compounds that irritate the stomach and liver. Eggs should be washed before eating warm water and cook for at least 10 minutes. Cooking should not last long because the protein becomes difficult to digest. Fried eggs are difficult to digest due to the fat they fry, and they are not dietary. Eggs contain the most complete protein ingredients of any food.
- It is advisable to consume eggs before the fifth day after laying.
- Be sure to store in the refrigerator.
- It also reduces the risk possible development microbes in the egg.
A boiled egg will become excellent option for those who are struggling with extra pounds.
Calorie content of soft-boiled eggs
Soft-boiled eggs do not lose their usefulness. They contain 70 kcal. This product is completely digested after a couple of hours.
The longer it cooks, the less digestible it will be. And in order to get soft-boiled eggs, they need to be boiled for only 3 to 5 minutes. A properly cooked product has a semi-liquid yolk and should only be served hot.
Proteins are the main component of all cells and tissues of the body. You know, tissues form organs, and they, in turn, form systems. Therefore, we can confidently conclude that proteins are the basic structural unit. Our muscle, blood is a structure that consists of more than 97% proteins. Proteins are made up of amino acids. Depending on how many amino acids are contained in one protein structure, proteins are simple and complex. From a dietary point of view, proteins are divided into fast and slow.
Unlike carbohydrates, proteins are digested in the stomach and intestines under the action of digestion. There they are broken down into amino acids. From the stomach and intestines, these amino acids reach the cells in which protein molecules are recreated, but this time to meet the body's needs. The better and more balanced we eat, the frequency and choice of food, the better consumption squirrel.
What if you fry it?
For many people, their usual breakfast in the morning is scrambled eggs, so the issue of calorie content is very relevant. Calorie content of one fried egg, cooked chemically without oil, is approximately 110 calories. But many people fry them in oil, which contains fat, which increases their calorie content.
For example, chicken proteins are much more digestible than proteins from fatty, fatty red meats. What are the functions of proteins? The most important function What we need to get enough protein every day is to increase its role in the body. They can also be used as a source of energy when there is a shortage of carbohydrates, but this is a compensatory mechanism to create balance, rather than imbalance, in the absence of one of the three.
Among all types of protein sources in nature, there are some differences in their biological value. This means that in order to be healthy and 100% unguarded in the right direction, we need to emphasize a specific set of protein sources among several main types.
Fry in oil
The number of calories in such a product can exceed 170 kcal, which is 2 to 3 times more calories than a boiled egg. Due to such a high calorie content, they are usually not included in systems therapeutic nutrition and diets for weight loss. If you don’t want to give up the high-calorie scrambled eggs of 2 eggs, then you can try to reduce the nutritional value of this dish.
Biological value of proteins. As you can see, animal protein more valuable. This is because they contain more essential amino acids. Plant foods contain more essential amino acids. Both types, however, are important for our nutrition. The ratio of essential to essential amino acids should be 1: To get this balance, it is best to consume 50% plant and 50% animal protein every day. For example, if you are eating on a health diet and need about 100 grams of protein, get 50 grams of animal protein and 50 grams of plant protein.
To do this, it is necessary to fry only the proteins, since the amount of carbohydrates in them is negligible and there is no fat at all.
What is the calorie content of an omelet made from 2 eggs?
One of the most common breakfast dishes is an omelet.
It is very easy to prepare.
You need to beat the eggs with milk, and pour the resulting mass into a frying pan, into which you first pour a little sunflower oil.
The calorie content of an omelet made from 2 eggs will be 118 Kcal, and if it is prepared from proteins alone, the calorie content will drop to 85 Kcal.
Tomatoes, cheese and other products are often added to an omelette, which increases its calorie content. For example, 100 g of an omelette with tomatoes and cheese can reach 342 Kcal. Breakfast in the form of an omelette is very healthy. It has optimal energy value, a boost of tone for the whole morning.
Beneficial features
- The substances contained in the egg protect the optic nerve, preventing the formation of cataracts.
- They also contain substances useful for hematopoiesis.
- Lecithin contained in the yolk helps strengthen memory and improves mental performance.
- Stimulate immune system and promote weight loss.
- Will help you save healthy teeth and bones.
- They contain the vitamin of beauty and youth – vitamin E.
Chicken eggs are very healthy, and it is better to eat them boiled, because with this processing they contain the least amount of calories and are better absorbed.
But, of course, there are quite a large number of products that have lower calorie content than a boiled egg.
However, before carefully counting calories, you need to remember its valuable and beneficial properties. Even more vitamins are contained in quail eggs, the calorie content of which, however, is significantly higher than that of chicken eggs (approximately 150 Kcal).
Source of material: http://notefood.ru/produkty/kalorijnost-produktov/kakaja-kalorijnost-jaic.html
Egg categories are defined as follows
- Highest category (B) - 75 g or more,
- Selected egg (O) - from 65 to 74.9 g,
- First category (1) - from 55 to 64.9 g,
- Second category (2) - from 45 to 54.9 g,
- Third category (3) - from 35 to 44.9 g.
The highest category is quite rare on sale, the third is even rarer. All other names of eggs: rejuvenating, rustic, this is nothing - a marketing ploy, supposedly they contain more selenium and other useful elements. But no one has yet conducted clinical trials on the effect of such eggs on human rejuvenation or health. And it is important for us to know only the composition of BZHU (proteins, fats and carbohydrates) and calorie content.
I buy a package, examine it, the composition of the product per 100 g of weight is written on the package. The composition of the egg packaging is written: protein 12.7 g, fat 11.5 g, carbohydrates 0.7 g, calorie content 157 kcal. Poultry factories analyze their products, and I hope that this data can be trusted.
All eggs appear to be the same size, but this is only at first glance.
I'm weighing the most small egg weighs 66 g, the largest is 72 g - and if you look closely, you can see that it is larger. I will select these two eggs from the entire package and will calculate the average values from them.
Carefully break and separate the yolks from the whites. I weigh it on an electronic scale (error +- 1 g).
The shell weighs 8 g for an egg, which is 72 g; for the remaining eggs, which are 66-68 g, the shell weighs 7-8 g. The yolks weigh 18-20 g. The whites average 42-43 g.
Now let's turn to the nutritional value of chicken eggs. There is conflicting information on different websites and nutrition calculators. I’m trying to find something that sheds light on this confusion and compare it with institute textbooks, for example, on the merchandising of food products (Kazantseva N.S.). So, according to theory, the white of a chicken egg contains on average: water 80-85%, proteins 12-13%, carbohydrates about 0.7%, minerals 0.6%, fat 0.3%.
I remember what was written on the packaging of my eggs specifically.
100 g of the edible part of the egg contains 12.7 g of protein, then
64g eggs without shell (72g-8g) – 8.13g protein,
59g eggs without shell (66g-7g) – 7.5g protein. The average amount of protein is 7.8 g per egg.
Let's check the theory: Egg whites consist of approximately 13% protein, which means that 43 g of my egg white contains approximately 5.6 g of protein. In a smaller egg, 42g of protein contains approximately 5.4g of protein. The average is 5.5 g of protein. This is the number I will write down in my nutrition calculator. By the way, 0.7% of protein carbohydrates are 0.3 g, the amount of fat in protein is 0.13 g, and the calorie content is 25 kcal.
We can boil or fry this egg, and in any form it will contain the same 5.5 g of protein and 0.3 carbohydrates. But if we fry it in oil, the BJU changes.
Now the yolks. The chemical composition of the yolk is more vague: according to some data, the yolk contains about 31.8% fat, 16% protein, 0.2% carbohydrates, 1.1% minerals, and 50% water.
According to others - up to 33% fat, if you refer to Wikipedia, which refers to data from the USDA National Nutrient Database, chicken yolks weighing 17 g contain 4.51 g of fat - this is 26.5% - very little, some are wrong chickens in America, not like ours!
In general, I again go by the nutritional information on the packaging of the eggs I bought. It says 11.5 g per 100 g of egg weight. If you remember, fats are contained not only in the yolk, but in the yolk and the white; there is nothing in the shell except calcium salts.
- There are 11.5 g of fat per 100 g of the edible part of the egg, then
- 64 g of shelled eggs contain 7.36 g of fat.
- For 59 g eggs without shell there are 6.7 g fat. The average is 7g fat per egg.
How to distribute all this between the white and yolk? It’s simple here: all data on the amount of fat in egg whites, according to different sources, are approximately the same - 0.3% fat. I have already calculated that this amounts to 0.13 g of fat. Then the yolk accounts for an average of 7-0.13 = 6.87 g of fat.
16% of the protein from the total mass of the yolk is on average 3g (I convert between eggs weighing 72 and 66g). And 0.2% carbohydrates 0.038 g. Average calorie content 74.3 kcal.
By the way, regarding the calorie content, they write everywhere that the yolk has three times higher than the white. Let's compare 25 kcal and 74.3 kcal - the difference is 2.9 times, so everything is correct!
To summarize, according to my calculations, the nutritional value of table eggs of the selected category.
| Weight, g | Proteins, g | Fats, g | Carbohydrates, g | kcal | |
| Nutritional value of the product | 100 | 12,7 | 11,5 | 0,7 | 157 |
| Whole egg C0 | 59-62 | 7,8 | 7 | 0,34 | 99 |
| 1 egg white C0 | 42-43 | 5,5 | 0,13 | 0,3 | 25 |
| Yolk 1 egg C0 | 18-20 | 3 | 6,87 | 0,038 | 74,3 |
What would you like to say in the end? Of course, the difference is in the chemical composition chicken eggs sometimes it's different. To calculate your diet, you can take any one - averaged from various nutrition calculator sites, or from a package of purchased eggs. In fact, it's worth believing rather that one information that is written on the packaging of eggs. The fact is that chemical composition The number of eggs depends on the breed of chickens, their age, and other factors that are individual at each poultry farm.
Source of material: http://fitnes-menu.ru/nutritional-value-egg/
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Food should be varied and consist of products of plant and animal origin, be well digestible, taste good and stimulate the appetite.
To cover all energy expenditures of the body, from 2000 to 5000 calories per day are required, depending on the severity of the work. The harder the work, the more energy is consumed (the energy that is released during the digestion of food is measured in calories).
Nutrients, when broken down, release the following amount of calories: 1 g of protein - 4.1 calories, 1 g of fat - 9.3 calories, 1 g of carbohydrates - 4.1 calories (for details, see Table 1).
Table 1
Calorie table
Calorie content and composition of nutrients per 100 g of food
| Product Name | Amount of digestible substances in 100g of products | |||
|---|---|---|---|---|
| squirrels | fats | carbohydrates | number of calories | |
| Rye bread | 6,7 | 0,8 | 41,7 | 205,9 |
| Wheat bread | 7,6 | 0,9 | 42,4 | 213,4 |
| Vermicelli and pasta | 11,0 | 0,9 | 74,2 | 357,7 |
| Millet | 12,0 | 2,5 | 69,6 | 357,8 |
| Buckwheat(kernel) | 12,5 | 2,5 | 67,4 | 350,8 |
| Rice | 7,6 | 1,0 | 75,8 | 351,3 |
| Beef | 20,0 | 10,5 | - | 179,7 |
| Fresh fish (crucian carp) | 18,2 | 1,9 | - | 92,3 |
| Salted pork lard | 2,0 | 91,0 | - | 854,5 |
| Vegetable oil (sunflower) | - | 99,8 | - | 928,1 |
| Butter | 0,5 | 83,5 | 0,5 | 780,7 |
| Cottage cheese | 15,0 | 18,0 | 1,0 | 233,0 |
| Cow's milk | 3,4 | 3,7 | 4,5 | 66,8 |
| Egg without shell | 12,5 | 12,0 | 0,5 | 164,9 |
| Sugar | - | - | 99,9 | 409,6 |
| Beet | 1,5 | - | 10,4 | 48,8 |
| Potato | 2,0 | - | 20,0 | 90,2 |
| Apples | 1,5 | - | 11,2 | 48,0 |
| Cranberry | 0,3 | - | 9,5 | 40,2 |
Nutrients are not fully absorbed in the body. The digestibility of plant foods is on average 80%, animal - 95%, mixed - 82-90%. This circumstance should be taken into account when creating a diet. Based on the calorie content of food, we have developed food standards. So, an average-weight adult should receive 100 g of protein, 50 g of fat, and 500 g of carbohydrates in his daily food ration.
When compiling daily ration(nutrition) it is necessary to take into account the person’s weight, height, and the severity of his work. Special attention deserve nutritional standards for children (Table 2).
table 2
Norms baby food(according to O.P. Molchanova)
| Age | Calories | Age | Calories | Proteins per kilogram of weight in grams | |
|---|---|---|---|---|---|
| 1-3 years | 1000 | 3,8-4,0 | 8-11 years | 2000 | 3,0 |
| 3-4 years | 1500 | 3,5 | 12-16 years old | 2400 | 2,0-2,5 |
| 5-7 years | 1800 | 3,5 | Teenagers | 3000 | 2,0-2,5 |
The child's body needs a large amount of proteins and fats.
When cooking food, especially improperly, vitamins are destroyed. Therefore, food must be prepared as follows: when peeling vegetables, a thin layer of peel should be cut off. Peeling and chopping must be done before cooking so that the vegetables do not lie in their peeled form. When cooking, vegetables are immersed in boiling water. The container in which food is cooked should be filled to capacity, kept closed, opened as little as possible, and excessive stirring of food should be avoided. Food must be eaten immediately after it is prepared. Storing prepared food on an icebox and then reheating it leads to significant destruction of vitamin C.
