Everyone is familiar with the word nutrition. The nutrition in food is very diverse, including meat containing protein, rice containing carbohydrates, vegetarian dishes containing protein, water containing minerals, and edible oil and animal sebum containing fat. A variety of nutrients, a variety of foods, different types of physique, let everyone pick and choose! It is not difficult to find that some friends around me say that they have gained weight recently and cannot eat meat, or they are too thin to eat more meat!
Carbohydrates! As the main nutrient of China people, it exists in the staple foods we often eat, such as rice, flour, coarse grains and so on! I believe many friends will always hear such a sentence when they were young! Eat more rice! How to grow up without eating!
In fact, carbohydrates are simply sugar! It consists of three elements: carbon, hydrogen and oxygen. Because the ratio of hydrogen to oxygen is two to one, which is the same as water, it is called carbohydrate. It is the cheapest of the three main nutrients that provide heat energy for human body! The main function is that our human body provides energy! So if you don't eat or eat less carbohydrates, you will feel weak! There are many foods containing carbohydrates, such as 96% of our common sugar, 10% of cola and 45% of toast, but carbohydrates in foods can be divided into two categories. One is the effective carbohydrates that people can absorb and utilize, such as monosaccharides (monosaccharides include glucose and fructose, which mainly exist in grapes and various fruits and can be directly absorbed and utilized by the collective). ), disaccharides (disaccharides include sucrose and maltose, which are mainly found in sugarcane, malt and lactose, and need to be decomposed into monosaccharides by digestive enzymes to be absorbed and utilized by the human body), polysaccharides (polysaccharides include starch, pectin and cellulose, which are mainly found in cereals and need to be gradually decomposed into disaccharides and monosaccharides by digestive enzymes to be absorbed and utilized) and people.
Monosaccharide and disaccharide are important components of nerves, cells, body fluids and other tissues, and are also important nutrients of organs. They have the functions of assisting fat oxidation, resisting ketogenesis and acidosis, detoxifying and protecting liver, promoting gastrointestinal peristalsis and digestive gland secretion.
Lack of carbohydrate in human body can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma.
When there are too many carbohydrates in the body, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes. The intake needs to be determined according to your own training plan and actual situation!
Protein! It is an important raw material for building and repairing the body, human development, and repairing and renewing damaged cells. Protein is composed of more than 20 kinds of amino acids in different proportions in human body, and it is constantly metabolized and updated in the body. Protein ingested by human body is digested and hydrolyzed into amino acids and absorbed in the body to synthesize protein needed by human body. At the same time, the new protein is constantly metabolized and always in a dynamic balance. Under the action of digestive enzymes in gastric juice, protein was initially hydrolyzed, and the whole digestion and absorption process was completed in the small intestine. The absorption of amino acids by intestinal mucosal cells is carried out by active operating system, which transports neutral, acidic and basic amino acids respectively. Protein absorbed by intestinal digestion comes not only from food, but also from the shedding of intestinal mucosal cells and the secretion of digestive juice. About 70g of protein enters the digestive system every day, and most of it is digested and reabsorbed. Unabsorbed protein is excreted through feces. Strengthening exercise can also improve the absorption rate of protein!
If protein ingests too much, it will also be converted into fat in the body, resulting in fat accumulation. At the same time, when protein is converted into fat in the body, the acidity of blood will increase and a lot of calcium will be consumed. In this way, the calcium stored in the bones will be consumed, thus making the bones brittle. In protein, the kidneys have to excrete and eat. When protein is decomposed, it will produce a lot of nitrogen, which will increase the burden on the kidneys. A friend with poor kidney function is just right! ?
Protein deficiency occurs in both adults and children, but children in the growing stage are more sensitive. The common symptoms of protein deficiency are decreased metabolic rate, decreased resistance to diseases, and easy to get sick. The long-term effect is organ damage. Common symptoms include growth retardation, malnutrition, weight loss, apathy, irritability, anemia, emaciation or edema, and diseases secondary to infection. Protein's deficiency is often accompanied by energy deficiency, that is, protein-calorie malnutrition, which can be divided into two types. One is a nutritional disease with basically satisfied calorie intake and serious shortage of protein, which is called casica's disease. The other is "emaciation", which refers to protein and a nutritional disease with a serious shortage of heat energy intake.
The dietary composition in China is mainly plant food, and its quality and digestibility in protein are poor. Therefore, it is suggested that the intake of protein should be 1. 16g/kg for adults and 1.27g/k for the elderly, with carbohydrate g for minors and below.
It is 0.8g/kg. Fitness enthusiasts1.5 kg ~ 2.8 kg, not too many friends with poor renal function. If necessary, consider halving them! ?
As a necessity of life operation, fat is a familiar but unknown substance. I don't know when it became negative in our hearts. When we think of bloated figure and unhealthy diet, most people always attribute it to fat! But it is precisely because of the protection of fat that life becomes colorful! It can be said that without fat, there is no life! It mainly exists in edible oil, nuts, animal sebum,
Too much fat will make us inconvenient to move, and too high blood lipid is probably the main factor inducing hypertension and heart disease.
How low the fat is, it will lead to physical dysfunction, such as dizziness, fainting, cardiac arrest, arrhythmia, fear of cold, decreased sexual function, bad mood, dehydrated skin, brittle bones and easy to get sick! The intake needs to be determined according to your own training plan and actual situation!
Babies who like to know about fitness can pay attention to it. You can leave a message below about fitness problems. My Taobao shop and micro shop are both open. I hope everyone will support me a lot! Have a good exercise! Have a good meal! Sleep well! I'm Saisai. See you next time!