How much to eat at one meal. What are the norms of human nutrition in our day
Physiological norms are based on the basic principles of a balanced diet, in particular, the theory of a balanced diet. They are average values that reflect the optimal nutrient and energy requirements of certain groups of the population. These standards serve as the basis for the organization of rational nutrition in groups and therapeutic nutrition in health care and sanatorium-resort institutions and dietary canteens.
Nutritional standards for adults are divided according to: a) gender; b) age; c) the nature of labor; d) climate; e) physiological state of the body (pregnant and lactating women).
When determining the need for basic nutrients and energy for the adult working-age population, differences in energy expenditure related to the nature of labor are of particular importance. Therefore, in the nutritional standards, persons aged 18 to 60 years are divided into groups of labor intensity. Groups differ in the degree of energy expenditure due to professional activity.
Labor intensity groups and main occupations related to these groups
1st group - workers mainly mental labor- heads of enterprises and organizations, engineering and technical workers, whose work does not require substantial physical activity;
- medical workers, except surgeons, nurses, nurses;
- teachers, educators, except sports;
- workers of science, literature and press;
- cultural and educational workers;
- planning and accounting workers;
- secretaries, clerks;
- employees of different categories whose work is associated with significant nervous tension (employees of control panels, dispatcher, etc.).
- engineering and technical workers whose work involves some physical effort;
- workers engaged in automated processes;
- workers of the electronic and clock industry;
- sewers;
- agronomists, zootechnicians, veterinary workers, nurses and nurses;
- sellers of department stores;
- service workers:
- communication and telegraph workers;
- teachers, instructors of physical culture and sports, trainers.
- machine operators (employed in metalworking and woodworking);
- fitters, adjusters, customizers;
- surgeons;
- chemists;
- textile workers, shoemakers;
- drivers of various types of transport;
- food industry workers;
- workers of public services and catering;
- food sellers;
- foremen of tractor and field brigades;
- railway workers and water workers;
- workers of auto and electric vehicles;
- machinists of hoisting-and-transport mechanisms;
- printers.
- construction workers;
- the bulk of agricultural workers and machine operators;
- surface miners;
- oil and gas industry workers;
- metallurgists and casters, except for persons assigned to the 5th group;
- pulp and paper and woodworking workers;
- slingers; scaffold;
- woodworkers, carpenters, etc .;
- workers of the building materials industry, except for persons assigned to the 5th group.
- miners employed directly in underground work;
- steelworkers;
- loggers and timber workers;
- bricklayers, concrete workers;
- excavators;
- loaders whose labor is not mechanized;
- workers engaged in the production of building materials whose labor is not mechanized.
Each of the groups of labor intensity is divided into three age categories: 18-29, 30-39, 40-59 years. This takes into account the gradual age-related decrease in energy consumption, which affects the need for energy and nutrients. The division by sex is due to lower body weight and less intense metabolism in women compared to men. Therefore, the demand for energy and nutrients in women of all age and occupational groups is on average 15% lower than in men. The exception is the need for iron, which in women (from 18 to 60 years) is higher than in men. For women, the 5th group of labor intensity is not provided, which includes professions with particularly hard physical work. The nutritional standards separately distinguished the physiological needs of pregnant and lactating women.
When determining the need for nutrients and energy for the population aged 18 to 60 years, 70 kg for men and 60 kg for women were taken as the average ideal body weight. For persons with overweight (taking into account sex, age, height, build) the need for nutrients and energy is determined individually in accordance with the objectives of improving the regulation of body weight.
In the nutritional standards, there are groups of elderly (60-74 years old) and old (75 years old and older) people. Significant reduction of metabolic processes and limitation of physical activity, characteristic of these groups of the population, cause a decrease in their need for nutrients and energy. However, for older people who continue to work, the values indicated in the aforementioned norms may be increased taking into account the nature of work.
In the given nutritional norms, optimal values of protein, fat and carbohydrate consumption are given with physiologically necessary ratios between them. To ensure the usefulness of the amino acid composition of food proteins of animal origin should be 55% of the recommended values of the protein needs. For pregnant women (for periods of 5–9 months) and lactating women, animal proteins account for 60% of the total protein. The proportion of protein in the daily energy value of the diet, taken as 100%, should be: 13% for the 1st group of labor intensity, 12% for the 2nd and 3rd groups, 11% for the 4th and 5th groups .
The proportion of fats in the daily energy value of the diet of all groups of the population is on average 33% with a division by climatic zones: for the southern - 27-28%, for the northern - 38-40% Vegetable fats should be 30% of the total fat. To ensure the usefulness of the fatty acid composition of food, the norm of need for linoleic acid is established - 4-6% of the daily energy value of the diet for all groups of the population.
Nutritional standards provide for the division of the three climatic zones: central, southern and northern. The energy demand of the population of the northern zone exceeds that for the central zone by 10-15%, the demand for proteins and carbohydrates in relative terms (as a percentage of the energy value of the diet) is about the same. Thus, the need for fats for the population of the northern zone is increased in absolute (in grams) and relative terms. For the southern zone, compared with the central energy requirement, it is reduced by 5% due to a decrease in the proportion of fat replaced by carbohydrates.
The rates of consumption of basic minerals are given taking into account the necessary ratios between calcium, phosphorus, magnesium and iron absorption characteristics ().
In the nutritional requirements given the need for thiamine, riboflavin, vitamin B 6, niacin and ascorbic acid, based on the recommended values of energy consumption. The norms include the need for vitamins A, D, E, B 12 and folacin (;;).
Nowadays, there are various food standards, and they were originally defined in Russia in 1930. It is correct to say - the physiological needs of the human body in useful nutrients.
The coefficient of physical activity (CFA) formed the basis in 1991 for the calculation of the norm of nutrition.
The balance in the daily menu of an ordinary person should be between proteins, fats and carbohydrates, as follows:
- Protein - 15%
- Fat - 35%
- Carbohydrates - 50%
If you play sports or lead an active lifestyle, the ratio is:
- Proteins - 25-40%
- Fat - 10-20%
- Carbohydrates - 40-60%
The specific amount of food and calories - each person must calculate on their own, taking into account age, gender, physical activity and activity during the day.
It is considered the average rate for women - 2000-2100 Kcal, and for men 2600-2800 calories per day.
Children during the period of growth should receive a sufficient amount of proteins, fats, carbohydrates and nutrients, such as vitamins, minerals, etc.
If you look at the story, people used to consume 2 times more calories than today. This is due to the fact that they led an active and extreme lifestyle, constantly moving, hunting, in general - "survived as they could." Of course, they spent a large amount of body energy to maintain their existence. Today, many work in offices and do not spend much energy, in connection with this, the dietary standards have decreased significantly. Previously, men consumed about 5,000 Kcal per day, and now they are 2 times less, so compare how the diet has changed to date.
If boys and girls play sports or lead an active lifestyle, their need is more by 500-1500 Kcal, depending on the intensity and stress.
Ordinary people, if they eat a lot a day and violate the established norms, they will gain weight, and maybe even obesity will come. Therefore, it is necessary to adhere to the optimal daily calorie menu.
Essential Nutrition & Nutrients
- Protein - the main building element for the muscles. This does not mean that only athletes and bodybuilders should use it. For the health of an ordinary person, you need 1 gram per 1 kilogram of weight per day, if your weight is 50kg, respectively, 50 grams. squirrel. At the time of growth, the child needs 2-5 times more protein (2-5 grams per 1 kg of weight), since the body is formed and grows. The amount of protein at a time 20-30 grams, because more at a time is not digested. Consider this point in the preparation of your diet, if you play sports.
- Fats - are a backup or reserve source of energy for the body. There are healthy and non-healthy fats. Healthy fats have a positive effect on your health and should be added to your diet. Needed are found in fat tuna, herring, mackerel, salmon and others.
- Carbohydrates - the main source of energy. There are "fast" and "slow" carbohydrates. As you understand, preference should be given to “slow” carbohydrates, they are healthier. A large amount of carbohydrate intake, turns into subcutaneous deposits, if the body has not learned them all at once. And the risk of deposits in subcutaneous fat refers to the "fast" carbohydrates. “Slow” carbohydrates are starch, glycogen, cellulose, they are found in buckwheat, rice, hard pasta and much more.
- Vitamins and mineral - play an important role in human health. Be sure to eat daily foods rich in vitamin and nutrients. Vitamins affect the growth and development of people, mental and physical performance, are involved in regulating the metabolism and protecting the body against diseases, etc.
If you at least once thought about your health and how to improve it, then you must also touch on the issue of proper and rational nutrition. Indeed, our body directly depends on the food we consume. Therefore, any recovery should begin with the optimization of the usual menu. What is proper nutrition? First of all, it is a balance between the products present in the diet. The basis of the correct ratio of substances are proteins, fats and carbohydrates.
The balance of these three elements is extraordinarily important, since it depends on it the well-adjusted metabolism, the lack or excess weight, the presence of diseases of the digestive tract organs.
In order to make an approximate calculation of the diet for an adult per day, taking into account it is necessary to divide the energy obtained from the products between carbohydrates, proteins and fats in a ratio of 4: 1: 1.
It is known that the average daily energy demand can vary from 1700 to 5000 kcal, depending on the type of activity and related factors. With minimal exercise for an adult, this rule is calculated as follows: it is necessary to multiply the normal weight of a person (in kilograms) by 33 kcal for men or by 30 kcal for women. The resulting figure will be your daily energy requirement.
Carbohydrates
Carbohydrates in this ratio - the most basic element for the life of our body. It is from it that our internal organs, tissues and cells receive the necessary amount of energy.
Only one gram of carbohydrates contains up to 17kJ of energy potential, which is 4 kcal. In our body, carbohydrates come in the form of monosaccharides, polysaccharides and oligosaccharides.
If you lead a fairly relaxed lifestyle, do not play sports and do not get serious mental and physical stress - a sufficient amount of daily carbohydrate standards for you will be from 400 to 500 grams.
This is 60% of the total number of calories that should be ingested in a day. With severe physical or mental stress, the amount of carbohydrates should increase.
For the normal operation of our body, and especially to optimize the processes of digestion, you should consume more carbohydrates in the form of polysaccharides. These include starch, pectin, glycogen.
These carbohydrates are digested slowly and do not lead to sharp jumps in blood glucose levels. Such consumption improves the metabolic processes in our body. Do not be afraid of excessive consumption of polysaccharides, because they do not have a pronounced sweet taste.
To obtain carbohydrates is best to resort to the consumption of herbal products. After all, plants are characterized by a high proportion of these elements in relation to the total dry mass - up to 90%.
They also contain a lot of cellulose, which is composed of non-digestible polysaccharides. They are very important for optimizing the motor activity of the intestines and help cleanse our body of toxins and decomposition products. In addition, these elements nourish the beneficial bacteria of the gastrointestinal tract.
Squirrels
Proteins are an important structural element. It is from them that the tissues of our body are mostly composed. According to scientists, our body consists of 20% of proteins, and in the dry mass of the cell they occupy up to 50%.
Our body does not have the ability to save these elements as a reserve, so they need to be consumed daily in sufficient quantities. The most useful are those proteins that a person gets from meat, milk, liver and eggs. They are absorbed by our body by 97%.
Our need for proteins varies depending on age and gender, as well as type of activity and place of residence. On average, an adult without regular exercise should consume 1 g of protein per 1 kg of body weight daily. With sports loads or hard work, this figure increases.
Children need to receive from one to four grams of protein per kilogram of weight. It is important to respect the ratio of vegetable and animal protein in the diet. The first must be at least 55% of the total.
Fat
Fats are necessary for the life of many systems of the body, and in addition they are a strategic energy store. Normally, they make up 10-20% of the whole body mass, but with metabolic disorders, this figure can grow up to 50%. One gram of fat when processed by the body turns into 38kJ or 9kkal. Similar indicators of carbohydrates lose more than twice.
In a day, the human body needs 80-100 grams of fat. They make up 35% of the total energy need of an adult.
Especially important for us are linolenic and linoleic fatty acids. They are not synthesized by the tissues of the body, so it is important that their constant intake in food.
These acids are present in vegetable oils, nuts and seafood. They are important for the functioning of brain cells, the prevention of atherosclerosis, as well as for the normal functioning of the immune system.
By building a diet on this principle, you can easily achieve success in the fight against obesity.
Catherine, www.site
Recommendations for proper nutrition often make a vagueness: the call to eat "more vegetables" and "less sugar" causes confusion for many, because if for one "a lot of sugar" are two teaspoons, then for the other - and syrup is "sour". When planning a diet, you should proceed from your needs and preferences, and as a more specific guideline you can rely on objective daily and weekly rates of products calculated for an average-weight adult.
Meat: 170 g per day
The daily norm for an adult person of average weight and age - 170 g of meat per day - includes both, and poultry. It is highly desirable that half of this norm should be a bird, in this case the intake of cholesterol in the body will be optimal. The fact that this norm is daily does not mean that you should definitely eat so much meat every day: you can eat it, for example, 4 times a week - 250 g each.Fish: 300 g per week
Optimal - 3 times a week for 100 g or 2 times a week for 150 g. Since fatty fish (salmon, trout, tuna, mackerel, herring, etc.) contain very useful omega-3 fatty acids, nutritionists It is recommended to include the use of these varieties of fish in the specified rate. Also, all seafood - shrimps, mussels, squids, etc. - is back to normal. Try to eat varied!Vegetables: 300-400 g per day
This rate - at least a day, if you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include in the daily diet both cooked (stewed, boiled, fried, in soups) vegetables, and fresh, raw (in salads). Make sure that this norm does not overlap completely with starchy nourishing vegetables (potatoes, beans, beans, peas).Fruit: 200-300 g per day
As in the case of vegetables, this is the minimum; well, if you eat more fruit. In addition, 200-300 g is just a big apple, a pair of peaches or a full cup of berries, which is not so much. Speaking of fruits, we mean fresh fruits, as fruits from jam or compotes no longer have an impressive array of useful properties. But fresh and freshly cooked fruits are also considered (peaches in pies, scalded pears in a fruit salad or oven-baked apples).Cereals: 6-8 servings per day
Cereal products include all cereals, as well as bread and pasta. It is very desirable to use as much as possible (from raw grain). To navigate portions, it is worth considering that one portion of cereal is half a cup of ready-made cereal or pasta, a slice of bread from 50-75 g. That is, the daily rate of 8 servings is a large plate of cereal, pasta (up to 4 cups of the finished dish) or 350-450 grams of bread. For the body it will be more beneficial if you use all types of cereal - but little by little: for example, 200 g of bread + a small plate of porridge.Bread: 200-250 g per day
Despite the fact that bread is related to grain products, it should be put into a separate group, since this is the case - separately, as an independent product - it is perceived by the people themselves when using it. The norm of 200-250 g should include both white and black, and it is highly desirable that there is a place in this list for whole grain bread (with bran). With a balanced diet, the daily rate would look something like this: one small white bun (80-100 g) and 100 g of black bread. 
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