Table of composition (proteins, fats, carbohydrates) and calorie products
For reference. Caloriciness is the amount of energy obtained by a person as a result of absorption of a product. The ratio of the calories necessary to a person depends on the performance, physical activity, gender, age, geographical latitude (cold or hot climate). Like any fuel, food, burning in the body of the organism, isolated energy. Consequently, food has a well-defined energy value that can be measured (for example, in kilocalories or joules). Therefore, another name of the energy supply of food products is calorie. Each of us has been seen more than a factory packaging of the products purchased in the store's store, which kits the energy value of 100 g of this product. Any can calculate how much energy will receive its body of the aftermoping of a certain amount of product.
Knowing a daily diet of someone, that is, the quantities for the day of products, including drinks, and their energy supply reportedness, it is easy to calculate the amount of energy obtained - caloric dietary diet. Biochemists and nutritionists have long been calculated and the composition and composition of almost all foods.
Provide all the variety of food is might permissible. However, taking into account the information placed on the labels of food products, the calculation of the caloric content of the daily diet does not see the extent.
Vegetables
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Eggplant | 91,0 | 0,6 | 0,1 | 5,5 | 24 |
| Swede | 87,5 | 1,2 | 0,1 | 8,1 | 37 |
| Green peas | 80,0 | 5,0 | 0,2 | 13,3 | 72 |
| Zucchini. | 93,0 | 0,6 | 0,3 | 5,7 | 27 |
| White cabbage | 90,0 | 1,8 | - | 5,4 | 28 |
| Cabbage redcakes | 90,0 | 1,8 | - | 6,1 | 31 |
| Cauliflower | 90,9 | 2,5 | - | 4,9 | 29 |
| Potatoes | 76,0 | 2,0 | 0,1 | 19,7 | 83 |
| Onion green (feather) | 92,5 | 1,3 | - | 4,3 | 22 |
| Leek | 87,0 | 3,0 | - | 7,3 | 40 |
| Bulb onions | 86,0 | 1,7 | - | 9,5 | 43 |
| Krasnaya carrot | 88,5 | 1,3 | 0,1 | 7,0 | 33 |
| Ground cucumbers | 95,0 | 0,8 | - | 3,0 | 15 |
| Greenhouse cucumbers | 96,5 | 0,7 | - | 1,8 | 10 |
| Pepper green sweet | 92,0 | 1,3 | - | 4,7 | 23 |
| Red sweet pepper | 91,0 | 1,3 | - | 5,7 | 27 |
| Petrushka (greens) | 85,0 | 3,7 | - | 8,1 | 45 |
| Parsley (root) | 85,0 | 1,5 | - | 11,0 | 47 |
| Rewind (cherry) | 94,5 | 0,7 | - | 2,9 | 16 |
| Radish | 93,0 | 1,2 | - | 4,1 | 20 |
| Radish | 88,6 | 1,9 | - | 7,0 | 34 |
| Turnip | 90,5 | 1,5 | - | 5,9 | 28 |
| Salad | 95,0 | 1,5 | - | 2,2 | 14 |
| Beet | 86,5 | 1,7 | - | 10,8 | 48 |
| Tomatoes (primer) | 93,5 | 0,6 | - | 4,2 | 19 |
| Tomatoes (greenhouse) | 94,6 | 0,6 | - | 2,9 | 14 |
| Green beans (pod) | 90,0 | 4,0 | - | 4,3 | 32 |
| Horseradish | 77,0 | 2,5 | - | 16,3 | 71 |
| Cheremha | 89,0 | 2,4 | - | 6,5 | 34 |
| Garlic | 70,0 | 6,5 | - | 21,2 | 106 |
| Spinach | 91,2 | 2,9 | - | 2,3 | 21 |
| Sorrel | 90,0 | 1,5 | - | 5,3 | 28 |
Fruits and berries
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Apricots | 86,0 | 0,9 | - | 10,5 | 46 |
| Quince | 87,5 | 0,6 | - | 8,9 | 38 |
| Alycha | 89,0 | 0,2 | - | 7,4 | 34 |
| A pineapple | 86,0 | 0,4 | - | 11,8 | 48 |
| Bananas | 74,0 | 1,5 | - | 22,4 | 91 |
| Cherry | 85,5 | 0,8 | - | 11,3 | 49 |
| Garnet | 85,0 | 0,9 | - | 11,8 | 52 |
| Pear | 87,5 | 0,4 | - | 10,7 | 42 |
| Fig | 83,0 | 0,7 | - | 13,9 | 56 |
| Dogwood | 85,0 | 1,0 | - | 9,7 | 45 |
| Peach | 86,5 | 0,9 | - | 10,4 | 44 |
| Ryabina Sadovaya | 81,0 | 1,4 | - | 12,5 | 58 |
| Rowan blackfold | 80,5 | 1,5 | - | 12,0 | 54 |
| Plum Sadovaya | 87,0 | 0,8 | - | 9,9 | 43 |
| Phenic | 20,0 | 2,5 | - | 72,1 | 281 |
| Persimmon | 81,5 | 0,5 | - | 15,9 | 62 |
| Sweet cherry | 85,0 | 1,1 | - | 12,3 | 52 |
| Mulberry | 82,7 | 0,7 | - | 12,7 | 53 |
| Apples | 86,5 | 0,4 | - | 11,3 | 46 |
| Orange | 87,5 | 0,9 | - | 8,4 | 38 |
| Grapefruit | 89,0 | 0,9 | - | 7,3 | 35 |
| Lemon | 87,7 | 0,9 | - | 3,6 | 31 |
| Mandarin | 88,5 | 0,8 | - | 8,6 | 38 |
| Lamberry | 87,0 | 0,7 | - | 8,6 | 40 |
| Grapes | 80,2 | 0,4 | - | 17,5 | 69 |
| Blueberry | 88,2 | 1,0 | - | 7,7 | 37 |
| Blackberry | 88,0 | 2,0 | - | 5,3 | 33 |
| Strawberry | 84,5 | 1,8 | - | 8,1 | 41 |
| Cranberry | 89,5 | 0,5 | - | 4,8 | 28 |
| Gooseberry | 85,0 | 0,7 | - | 9,9 | 44 |
| Raspberries | 87,0 | 0,8 | - | 9,0 | 41 |
| Cloudberry | 83,3 | 0,8 | - | 6,8 | 31 |
| Sea buckthorn | 75,0 | 0,9 | - | 5,5 | 30 |
| White currant | 86,0 | 0,3 | - | 8,7 | 39 |
| Red currants | 85,4 | 0,6 | - | 8,0 | 38 |
| Black currant | 85,0 | 1,0 | - | 8,0 | 40 |
| Blueberry | 86,5 | 1,1 | - | 8,6 | 40 |
| Rosehip fresh | 66,0 | 1,6 | - | 24,0 | 101 |
| Rosehip dried | 14,0 | 4,0 | - | 60,0 | 253 |
Dried fruits
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Dried apricots | 18,0 | 5,0 | - | 67,5 | 278 |
| Dried apricots | 20,2 | 5,2 | - | 65,9 | 272 |
| Raisins with a bone | 19,0 | 1,8 | - | 70,9 | 276 |
| Raisin Kishamis | 18,0 | 2,3 | - | 71,2 | 279 |
| Cherry | 18,0 | 1,5 | - | 73,0 | 292 |
| Pear | 24,0 | 2,3 | - | 62,1 | 246 |
| Peach | 18,0 | 3,0 | - | 68,5 | 275 |
| Prunes | 25,0 | 2,3 | - | 65,6 | 264 |
| Apples | 20,0 | 3,2 | - | 68,0 | 273 |
Candy, sugar, chocolate
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Honey | 17,2 | 0,8 | 0 | 80,3 | 308 |
| Fruit dragee | 7 | 3,7 | 10,2 | 73,1 | 384 |
| Marshmallow | 20 | 0,8 | 0 | 78,3 | 299 |
| Iris | 6,5 | 3,3 | 7,5 | 81,8 | 387 |
| Marmalades | 21 | 0 | 0,1 | 77,7 | 296 |
| Caramel (on average) | 4,4 | 0 | 0,1 | 77,7 | 296 |
| Chocolate-glazed candy | 7,9 | 2,9 | 10,7 | 76,6 | 396 |
| Paste | 18 | 0,5 | 0 | 80,4 | 305 |
| Sugar | 0,2 | 0,3 | 0 | 99,5 | 374 |
| Halva Tahinna | 3,9 | 12,7 | 29,9 | 50,6 | 510 |
| Halva sunflower | 2,9 | 11,6 | 29,7 | 54 | 516 |
| Dark chocolate | 0,8 | 5,4 | 35,3 | 52,6 | 540 |
| Chocolate milk | 0,9 | 6,9 | 35,7 | 52,4 | 547 |
Cakes and other pastry
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Waffles with fruit fillings | 12 | 3,2 | 2,8 | 80,1 | 342 |
| Waffles with fat-containing fillings | 1 | 3,4 | 30,2 | 64,7 | 530 |
| Cupcake Puff with cream | 9 | 5,4 | 38,6 | 46,4 | 544 |
| Puff pastry | 13 | 5,7 | 25,6 | 52,7 | 454 |
| Biscuit Cupcake with Fruit Stuffing | 21 | 4,7 | 9,3 | 84,4 | 344 |
| Gingerbread | 14,5 | 4,8 | 2,8 | 77,7 | 336 |
| Cake biscuit with fruit filling | 25 | 4,7 | 20 | 49,8 | 386 |
| Almond cake | 9,3 | 6,6 | 35,8 | 46,8 | 524 |
Bread, Bakery Products, Flour
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Rye bread | 42,4 | 4,7 | 0,7 | 49,8 | 214 |
| Wheat bread from flour I grade | 34,3 | 7,7 | 2,4 | 53,4 | 254 |
| Bakery | 26,1 | 7,6 | 4,5 | 60,0 | 297 |
| Baranca | 17,0 | 10,4 | 1,3 | 68,7 | 312 |
| Dryshi | 12,0 | 11,0 | 1,3 | 73,0 | 330 |
| Wheat crumbs | 12,0 | 11,2 | 1,4 | 72,4 | 331 |
| Creamy cream | 8,0 | 8,5 | 10,6 | 71,3 | 397 |
| Wheat flour of top grade | 14,0 | 10,3 | 0,9 | 74,2 | 327 |
| Wheat flour I varieties | 14,0 | 10,6 | 1,3 | 73,2 | 329 |
| Wheat II Flour II | 14,0 | 11,7 | 1,8 | 70,8 | 328 |
| Rye flour | 14,0 | 6,9 | 1,1 | 76,9 | 326 |
Craises
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Buckwheat kernel | 14,0 | 12,6 | 2,6 | 68,0 | 329 |
| Buckwheat done | 14,0 | 9,5 | 1,9 | 72,2 | 326 |
| Manna | 14,0 | 11,3 | 0,7 | 73,3 | 326 |
| Oatmeal | 12,0 | 11,9 | 5,8 | 65,4 | 345 |
| Pearl | 14,0 | 9,3 | 1,1 | 73,7 | 324 |
| Millet | 14,0 | 12,0 | 2,9 | 69,3 | 334 |
| Rice | 14,0 | 7,0 | 0,6 | 73,7 | 323 |
| Wheat "Poltava" | 14,0 | 12,7 | 1,1 | 70,6 | 325 |
| Oatmeal | 10,0 | 12,2 | 5,8 | 68,3 | 357 |
| Bumblebee | 14,0 | 10,4 | 1,3 | 71,7 | 322 |
| Hercules | 12,0 | 13,1 | 6,2 | 65,7 | 355 |
| Corn | 14,0 | 8,3 | 1,2 | 75,0 | 325 |
Bean
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Boby | 83,0 | 6,0 | 0,1 | 8,3 | 58 |
| Pea Lukheny | 14,0 | 23,0 | 1,6 | 57,7 | 323 |
| Peas whole | 14,0 | 23,0 | 1,2 | 53,3 | 303 |
| Soy. | 12,0 | 34,9 | 17,3 | 26,5 | 395 |
| Beans. | 14,0 | 22,3 | 1,7 | 54,5 | 309 |
| Lentil | 14,0 | 24,8 | 1,1 | 53,7 | 310 |
Mushrooms
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| White fresh | 89,9 | 3,2 | 0,7 | 1,6 | 25 |
| White dried | 13,0 | 27,6 | 6,8 | 10,0 | 209 |
| Fresh brewer | 91,6 | 2,3 | 0,9 | 3,7 | 31 |
| Bostoisika fresh | 91,1 | 3,3 | 0,5 | 3,4 | 31 |
| Sreshing fresh | 83,0 | 1,7 | 0,3 | 1,4 | 17 |
Meat, Sub-Products, Bird
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Mutton | 67,6 | 16,3 | 15,3 | 0,0 | 203 |
| Beef | 67,7 | 18,9 | 12,4 | 0,0 | 187 |
| horsemeat | 72,5 | 20,2 | 7,0 | 0,0 | 143 |
| Rabbit | 65,3 | 20,7 | 12,9 | 0,0 | 199 |
| Pork non-fat | 54,8 | 16,4 | 27,8 | 0,0 | 316 |
| Pork oily | 38,7 | 11,4 | 49,3 | 0,0 | 489 |
| Veal | 78,0 | 19,7 | 1,2 | 0,0 | 90 |
| Baranje kidneys | 79,7 | 13,6 | 2,5 | 0,0 | 77 |
| Baranya liver | 71,2 | 18,7 | 2,9 | 0,0 | 101 |
| Baranie Heart | 78,5 | 13,5 | 2,5 | 0,0 | 82 |
| Beef brains | 78,9 | 9,5 | 9,5 | 0,0 | 124 |
| Beef liver | 72,9 | 17,4 | 3,1 | 0,0 | 98 |
| Beef kidneys | 82,7 | 12,5 | 1,8 | 0,0 | 66 |
| Beef donkey | 72,6 | 12,3 | 13,7 | 0,0 | 173 |
| Beef heart | 79,0 | 15,0 | 3,0 | 0,0 | 87 |
| Beef Language | 71,2 | 13,6 | 12,1 | 0,0 | 163 |
| Pig kidney | 80,1 | 13,0 | 3,1 | 0,0 | 80 |
| Pork liver | 71,4 | 18,8 | 3,6 | 0,0 | 108 |
| Pork heart | 78,0 | 15,1 | 3,2 | 0,0 | 89 |
| Pig language | 66,1 | 14,2 | 16,8 | 0,0 | 208 |
| Geese | 49,7 | 16,1 | 33,3 | 0,0 | 364 |
| Turkey | 64,5 | 21,6 | 12,0 | 0,8 | 197 |
| Kura. | 68,9 | 20,8 | 8,8 | 0,6 | 165 |
| Chickens | 71,3 | 18,7 | 7,8 | 0,4 | 156 |
| Duck | 51,5 | 16,5 | 61,2 | 0,0 | 346 |
Sausage and sausage products
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Boiled sausage diabetic | 62,4 | 12,1 | 22,8 | 0 | 254 |
| Boiled sausage dietary | 71,6 | 12,1 | 13,5 | 0 | 170 |
| Boiled sausage doctoral | 60,8 | 13,7 | 22,8 | 0 | 260 |
| Boiled sausage amateurs | 57,0 | 12,2 | 28,0 | 0 | 301 |
| Boiled sausage dairy | 62,8 | 11,7 | 22,8 | 0 | 252 |
| Boiled sausage separate | 64,8 | 10,1 | 20,1 | 1,8 | 228 |
| Boiled sausage of calf | 55,0 | 12,5 | 29,6 | 0 | 316 |
| Swine sausages | 53,7 | 10,1 | 31,6 | 1,9 | 332 |
| Dairy sausages | 60,0 | 12,3 | 25,3 | 0 | 277 |
| Russian sausages | 66,2 | 12,0 | 19,1 | 0 | 220 |
| Swine sausages | 54,8 | 11,8 | 30,8 | 0 | 324 |
| Smoked amateur | 39,1 | 17,3 | 39,0 | 0 | 420 |
| Boar-smoked servolet | 39,6 | 28,2 | 27,5 | 0 | 360 |
| Semi-copy Krakow | 34,6 | 16,2 | 44,6 | 0 | 466 |
| Semi-copy minskaya | 52,0 | 23,0 | 17,4 | 2,7 | 259 |
| Poltava half-stayed | 39,8 | 16,4 | 39,0 | 0 | 417 |
| Semi-copy Ukrainian | 44,4 | 16,5 | 34,4 | 0 | 376 |
| Surgical amateur | 25,2 | 20,9 | 47,8 | 0 | 514 |
| Surgery Moscow | 27,6 | 24,8 | 41,5 | 0 | 473 |
Canned meat and smoked
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Beef stew | 63,0 | 16,8 | 18,3 | 0 | 232 |
| Tourist breakfast (beef) | 66,9 | 20,5 | 10,4 | 0 | 176 |
| Tourist breakfast (pork) | 65,6 | 16,9 | 15,4 | 0 | 206 |
| Sausage minced sausage | 63,2 | 15,2 | 15,7 | 2,8 | 213 |
| Pork stew | 51,1 | 14,9 | 32,2 | 0 | 349 |
| Snaregne chest | 21,0 | 7,6 | 66,8 | 0 | 632 |
| Korean Surochchenaya | 37,3 | 10,5 | 47,2 | 0 | 467 |
| Ham | 53,5 | 22,6 | 20,9 | 0 | 279 |
Fats, Margarine, Oil
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Barabium fat or beefged | 0,3 | 0 | 99,7 | 0 | 897 |
| Sliced \u200b\u200bpork (without skins) | 5,7 | 1,4 | 92,8 | 0 | 816 |
| Margarine Milk | 15,9 | 0,3 | 82,3 | 1 | 746 |
| Margarine sandwich | 15,8 | 0,5 | 82 | 1,2 | 744 |
| Mayonnaise | 25 | 3,1 | 67 | 2,6 | 627 |
| Vegetable oil | 0,1 | 0 | 99,9 | 0 | 899 |
| Butter | 15,8 | 0,6 | 82,5 | 0,9 | 748 |
| Oil foiled | 1 | 0,3 | 98 | 0,6 | 887 |
Milk and dairy products
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Brynza Cow Milk | 52,0 | 17,9 | 20,1 | 0,0 | 260 |
| Natural yogurt 1.5% fat | 88,0 | 5,0 | 1,5 | 3,5 | 51 |
| Kefir low-fat | 91,4 | 3,0 | 0,1 | 3,8 | 30 |
| Kefir fat | 88,3 | 2,8 | 3,2 | 4,1 | 59 |
| Milk | 88,5 | 2,8 | 3,2 | 4,7 | 58 |
| Acidophil milk | 81,7 | 2,8 | 3,2 | 10,8 | 83 |
| Milk dry whole | 4,0 | 25,6 | 25,0 | 39,4 | 475 |
| Milk condensed | 74,1 | 7,0 | 7,9 | 9,5 | 135 |
| Milk condensed with sugar | 26,5 | 7,2 | 8,5 | 56,0 | 315 |
| Prostokvash | 88,4 | 2,8 | 3,2 | 4,1 | 58 |
| Ryazhka | 85,3 | 3,0 | 6,0 | 4,1 | 85 |
| Cream 10% | 82,2 | 3,0 | 10,0 | 4,0 | 118 |
| Cream 20% | 72,9 | 2,8 | 20,0 | 3,6 | 205 |
| Sour cream 10% | 82,7 | 3,0 | 10,0 | 2,9 | 116 |
| Sour cream 20% | 72,7 | 2,8 | 20,0 | 3,2 | 206 |
| Cheese and Mass Curd Special | 41,0 | 7,1 | 23,0 | 27,5 | 340 |
| Russian cheese | 40,0 | 23,4 | 30,0 | 0,0 | 371 |
| Dutch cheese | 38,8 | 26,8 | 27,3 | 0,0 | 361 |
| Cheese swiss | 36,4 | 24,9 | 31,8 | 0,0 | 396 |
| Cheese Poshekhonsky | 41,0 | 26,0 | 26,5 | 0,0 | 334 |
| Cheese melted | 55,0 | 24,0 | 13,5 | 0,0 | 226 |
| Cottage cheese | 64,7 | 14,0 | 18,0 | 1,3 | 226 |
| Cottage cheese bold | 71,0 | 16,7 | 9,0 | 1,3 | 156 |
| Cottage cheese non-human | 77,7 | 18,0 | 0,6 | 1,5 | 86 |
Eggs
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Chicken egg | 74,0 | 12,7 | 11,5 | 0,7 | 157 |
| Egg powder | 6,8 | 45 | 37,3 | 7,1 | 542 |
| Dry protein | 12,1 | 73,3 | 1,8 | 7 | 336 |
| Dry Yolk. | 5,4 | 34,2 | 52,2 | 4,4 | 623 |
| Quail egg | 73,3 | 11,9 | 13,1 | 0,6 | 168 |
Fish and seafood
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Bulls | 70,8 | 12,8 | 8,1 | 5,2 | 145 |
| Pink salmon | 70,5 | 21 | 7 | 0 | 147 |
| Flounder | 79,5 | 16,1 | 2,6 | 0 | 88 |
| Karas. | 78,9 | 17,7 | 1,8 | 0 | 87 |
| Carp | 79.1 | 16 | 3.6 | 0 | 96 |
| Keta | 71.3 | 22 | 5.6 | 0 | 138 |
| Smelt | 79.8 | 15.5 | 3.2 | 0 | 91 |
| Icy | 81.8 | 15.5 | 1.4 | 0 | 75 |
| Bream | 77.7 | 17.1 | 4.1 | 0 | 105 |
| Salmon | 62.9 | 20.8 | 15.1 | 0 | 219 |
| Macrolus | 85 | 13.2 | 0.8 | 0 | 60 |
| Lamprey | 75 | 14.7 | 11.9 | 0 | 166 |
| Mintay | 80.1 | 15.9 | 0.7 | 0 | 70 |
| Moya | 75 | 13.4 | 11.5 | 0 | 157 |
| Navaga | 81.1 | 16.1 | 1 | 0 | 73 |
| Burbot | 79.3 | 18.8 | 0.6 | 0 | 81 |
| Not flow marble | 73.4 | 14.8 | 10.7 | 0 | 156 |
| Okun marine | 75.4 | 17.6 | 5.2 | 0 | 117 |
| Perch river | 79.2 | 18.5 | 0.9 | 0 | 82 |
| Sturgeon | 71.4 | 16.4 | 10.9 | 0 | 164 |
| Halibut | 76.9 | 18.9 | 3 | 0 | 103 |
| Putassu | 81.3 | 16.1 | 0.9 | 0 | 72 |
| Fish-saber | 75.2 | 20.3 | 3.2 | 0 | 110 |
| Fisher Caspian | 77 | 19.2 | 2.4 | 0 | 98 |
| Carp | 75.3 | 18.4 | 5.3 | 0 | 121 |
| Sayra is large | 59.8 | 18.6 | 20.8 | 0 | 262 |
| Sair Smalla | 71.3 | 20.4 | 0.8 | 0 | 143 |
| Salaka | 75.4 | 17.3 | 5.6 | 0 | 121 |
| Herring | 62.7 | 17.7 | 19.5 | 0 | 242 |
| Whitefish | 72.3 | 19 | 7.5 | 0 | 144 |
| Mackerel | 71.8 | 18 | 9 | 0 | 153 |
| Som. | 75 | 16.8 | 8.5 | 0 | 144 |
| Horse mackerel | 74.9 | 18.5 | 5 | 0 | 119 |
| Sterlet | 74.9 | 17 | 6.1 | 0 | 320 |
| Zander | 78.9 | 19 | 0.8 | 0 | 83 |
| Cod | 80.7 | 17.5 | 0.6 | 0 | 75 |
| Tuna | 74 | 22,7 | 0,7 | 0 | 96 |
| Coal Fish | 71.5 | 13.2 | 11.6 | 0 | 158 |
| Eel marine | 77.5 | 19.1 | 1.9 | 0 | 94 |
| Acne | 53.5 | 14.5 | 30.5 | 0 | 333 |
| Hake | 79.9 | 16.6 | 2.2 | 0 | 86 |
| Pike | 70.4 | 18.8 | 0.7 | 0 | 82 |
| Ide | 80.1 | 18.2 | 0.3 | 0 | 117 |
| Far Eastern shrimp | 64,8 | 28,7 | 1,2 | 0 | 134 |
| Cod liver | 26,4 | 4,2 | 65,7 | 0 | 613 |
| Squid | 80,3 | 18 | 0,3 | 0 | 75 |
| Crab | 81,5 | 16 | 0,5 | 0 | 69 |
| Shrimp | 77,5 | 18 | 0,8 | 0 | 83 |
| Sea cabbage | 88 | 0,9 | 0,2 | 3,0 | 5 |
| Paste "Ocean" | 72,2 | 18,9 | 6,8 | 0 | 137 |
| Trepang | 89,4 | 7,3 | 0,6 | 0 | 35 |
Caviar
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Kets grainy | 46,9 | 31,6 | 13,8 | 0 | 251 |
| Bream breakdown | 58 | 24,7 | 4,8 | 0 | 142 |
| Mixed breakdown | 63,2 | 28,4 | 1,9 | 0 | 131 |
| Sturd grainy | 58 | 28,9 | 9,7 | 0 | 203 |
| Sturder breakdown | 39,5 | 36 | 10,2 | 0 | 123 |
Orekhi
| Product | Water, G. | Proteins, G. | Fats, G. | Carbohydrates, G. | kkal |
| Hazelnut | 4,8 | 16,1 | 66,9 | 9,9 | 704 |
| Almond | 4 | 18,6 | 57,7 | 13,6 | 645 |
| Walnut | 5 | 13,8 | 61,3 | 10,2 | 648 |
| Peanut | 10 | 26,3 | 45,2 | 9,7 | 548 |
| Sunflower seed | 8 | 20,7 | 52,9 | 5 | 578 |
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Of particular attention deserve the first of the names presented, which are the basis of nutrition of any person, including sugar diabetes.
Principles of proper nutrition
The diet should be full, namely balanced by the number of proteins, fats and carbohydrates. It is also equally important that in the menu with diabetes contains a sufficient number of vitamin components and trace elements.
The following principle is that calorie performance of consumed food must comply with energy costs. This is how it will provide an opportunity to ensure the optimal degree of efficiency and will retain the optimal body weight, which is also very important for any diabetics.
The diet for 24 hours is highly recommended to distribute taking into account the duration of the action and the overall period of time to achieve the maximum possible sugar imaging effect. The same applies to both tableted medicineswho are aimed at ensuring the optimal level of blood sugar. And, of course, we should not forget that food should be as diverse, nutritious as possible and just bring pleasure - all this affects the digestion process.
Food used by each of us includes proteins, fats and carbohydrates, as well as vitamins, mineral components and water. In the process of assimilation of food, the release of the amount of energy required for the optimal functioning of the body is noted. This, in particular, is to maintain the optimal temperature indicators of the body, breathing, blood circulation.
No less significant is the replenishment of energy costs that are associated with the implementation of any work.
Experts pay attention to the fact that:
- the energy contained in food is expressed in kilocalories that are designated as kcal;
- in the process of splitting 1 g of carbohydrate and 1 g of protein, 4 kcal is released. While 1 g of fat is able to provide a person with energy in 9 kcal, which is very important in diabetes;
- the combination and total amount of proteins, fats and carbohydrates in the diet with a given disease must comply with all the needs of even a healthy person.
Within the framework of compensation 50 or 60% of the daily demand in the amount of calories is satisfied due to carbohydrate food. From 15 to 20% - due to protein food and not more than 25, but not less than 30% - with fats. At the same time, if overweight is identified, it is strongly recommended to reduce the daily ratio of calories by minimizing fats.
Feature Belkov
Proteins are used by the human body as a "building" material. In particular, there is a significant need for proteins in the framework of physiological growth, at the stage of pregnancy and in the implementation breastfeeding. A sufficient penetration of the protein component ensures the provision of normal operation of the immune system. It is also noteworthy that the protein disintegrates in the area of \u200b\u200bthe tract to amino acids, and their subsequent suction is noted directly in the small intestine.
In addition to plastic functions, proteins take the most active part in the adjustment of fat metabolism in the liver. No less significant is their participation in the production of a number of hormonal components (for example, insulin). The scarcal ratio of exchange processes associated with protein is extremely dangerous. However, its excess is undesirable and in particular with a pronounced violation of the kidneys. 
In this case, it is strongly recommended to limit the use of protein, mainly this concerns an animal name.
The proteins of the presented type include bird, fish, animal meat, as well as eggs (but it is the protein component).
No less significant are dairy products (especially saturated with protein curd and immature varieties of cheese).
In addition, it is necessary to take into account that plant proteins are contained in nuts, seeds, legumes (peas and beans). No less significant grain (in particular, buckwheat and oatmeal), as well as mushrooms that are saturated with protein.
Feature fat
Fats are an essential source of energy, obtaining fat-soluble vitamin components (A, D, E). In addition, they provide an admission of unsaturated fatty acids, which are extremely important for lipid metabolism. Fat animal fats are most useful are fat fats or birds.
Animal fats, in particular, beef, barracks or pork, are mainly refractory. They are much worse assigned to more significant quantities include cholesterol, which fully affects the formation of blood sclerosis. Oils having vegetable origin (in particular, sunflower, corn or olive) are included in nuts, seeds. In addition, it is necessary to take into account that They are saturated with fatty acids, vitamin component E.
Thermal processing provokes them partially loss, and therefore vegetable oils will be used much more useful in addition to salads. Milk fat is located as part of solid cheeses, sour cream, the same as cream or butter. It should not be forgotten that items include twice-greater calories than proteins or carbohydrates.
Feature of carbohydrates
Carbohydrates are the easiest source of energy. A significant part of food products that are used by diabetic during the day should include carbohydrates (we are talking about such indicators as 50-60%). It is after the carbohydrates used that used an increase in blood sugar indicators.
Carbohydrates, or rather sugar, are divided into two categories: simple and complex. That is why the degree of their assimilation and high-speed suction indicators in the human body are different. To simple, or rather monosaharam, it should be found:
- glucose (grape sugar);
- sucrose;
Also in this list is lactose and maltose (specific sugar, which is in drinks such as beer or kvass).
The absorption algorithm of the most simple carbohydrate begins in the field of the mouth, and already after five to seven minutes, an increase in blood sugar indicators is identified. The presented carbohydrates are also called easily disabilities, and therefore they are actively used in the development of hypoglycemic states.
Complex carbohydrates, namely polysaccharides, consist of simple components. Their absorption in the area of \u200b\u200bthe gastrointestinal tract is much slower (takes from 30 to 40 minutes). This is explained by the fact that they have to break off from the very beginning to the level of simple sugars. The starch belongs to such names - it is known as known in potatoes, flour products, croups, fiber and pectin, focused in vegetables, fruits and berries.
Cellulose
Special attention deserves fiber that the human body almost does not absorb, because in the area of \u200b\u200bthe intestine there is no suitable microflora for this. At the same time, for the optimal functioning of the digestive tract, it is necessary for 24 hours to use at least 30, but not more than 40 g of dietary fibers. It may be fiber, pectins and other components, which ensures optimal peristaltics of the intestinal area.
Experts found that food type fibers are able to hold water, representing a natural adsorbent. In addition, it is they who fully ensure the elimination of toxic components from the body, contribute to the decrease in blood cholesterol. It is due to this that the likelihood of cardiovascular ailments is largely reduced and braking the absorption of glucose is carried out. In general, the fiber is no less important for the human body as proteins, fats and carbohydrates with diabetes mellitus.
Eventually
I would like to draw attention to the fact that products having a carbohydrate origin are divided into four categories. In the first of them there are bakery and cereal products. They are active 
used in daily nutrition, include a significant ratio of starch, which can be very harmful in diabetes.
Experts pay attention to the fact that bread made from coarse grinding flour, for example, rye or doctoral, like some cereals (pearl, buckwheat and others) include food fibers.
We are also talking about the vitamin components of the group in, the presence of trace elements. That is why proteins, fats and carbohydrates in the product table are extremely important.
Next, you should pay attention to vegetables, which, as you know, include a significant amount of vitamin components, trace elements. In addition, they are saturated with fiber. The ratio of starch in them is insignificant, and therefore it is permissible to use without any restrictions cabbage, beets, carrots and some other names, a full list of which is strongly recommended to coordinate with a specialist.
Of all the varieties of vegetables, potatoes and corn are an exception, with the result that their use is strongly recommended to consider when calculating insulin dosages.
Important! Fruits and berries are an excellent source of vitamin components.
Their composition contains a significant ratio of easily durable carbohydrates (for example, glucose or fructose). It must be taken into account, however, that all fruits and berries (besides lemons) increase blood sugar performance. This is especially true of grapes, bananas and figs, which should not always be contained in dishes or in products.
The last category are dairy products. Considering that the composition of milk is lactose, namely milk sugar, all milk names, which include serum (kefir, milk, ryazhenka), can be counted for carbohydrates of an easily disabled species. They are most quickly and without any problems absorbed.
Experts strongly recommend familiarizing themselves with the table of proteins, fats and carbohydrates to understand the topic presented and how the diet should be drawn up. All this is very important for each of the diabetics and will provide an opportunity to support all the functions of the body at the proper level, as well as to avoid the development of complications and consequences.
Table of fats, proteins and carbohydrates
| VEGETABLES | ||||
|---|---|---|---|---|
| NAME | ||||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Eggplant | 0,6 | 0,1 | 5,5 | 24 |
| Swede | 1,2 | 0,1 | 8,1 | 37 |
| Green peas | 5,0 | 0,2 | 13,3 | 72 |
| Zucchini. | 0,6 | 0,3 | 5,7 | 27 |
| White cabbage | 1,8 | — | 5,4 | 28 |
| Cabbage redcakes | 1,8 | — | 6,1 | 31 |
| Cauliflower | 2,5 | — | 4,9 | 29 |
| Potatoes | 2 | 0,1 | 19,7 | 83 |
| Onion green (feather) | 1,3 | — | 4,3 | 22 |
| Leek | 3 | — | 7,3 | 40 |
| Bulb onions | 1,7 | — | 9,5 | 43 |
| Krasnaya carrot | 1,3 | 0,1 | 7,0 | 33 |
| Ground cucumbers | 0,8 | — | 3 | 15 |
| Greenhouse cucumbers | 0,7 | — | 1,8 | 10 |
| Pepper green sweet | 1,3 | — | 4,7 | 23 |
| Red sweet pepper | 1,3 | — | 5,7 | 27 |
| Petrushka (greens) | 3,7 | — | 8,1 | 45 |
| Parsley (root) | 1,5 | — | 11 | 47 |
| Rewind (cherry) | 0,7 | — | 2,9 | 16 |
| Radish | 1,2 | — | 4,1 | 20 |
| Radish | 1,9 | — | 7 | 34 |
| Turnip | 1,5 | — | 5,9 | 28 |
| Salad | 1,5 | — | 2,2 | 14 |
| Beet | 1,7 | — | 10,8 | 48 |
| Tomatoes (primer) | 0,6 | — | 4,2 | 19 |
| Tomatoes (greenhouse) | 0,6 | — | 2,9 | 14 |
| Green beans (pod) | 4,0 | — | 4,3 | 32 |
| Horseradish | 2,5 | — | 16,3 | 71 |
| Cheremha | 2,4 | — | 6,5 | 34 |
| Garlic | 6,5 | — | 21,2 | 106 |
| Spinach | 2,9 | — | 2,3 | 21 |
| Sorrel | 1,5 | — | 5,3 | 28 |
| DRIED FRUITS | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Dried apricots | 5 | — | 67,5 | 278 |
| Dried apricots | 5,2 | — | 65,9 | 272 |
| Raisins with a bone | 1,8 | — | 70,9 | 276 |
| Raisin Kishamis | 2,3 | — | 71,2 | 279 |
| Cherry | 1,5 | — | 73 | 292 |
| Pear | 2,3 | — | 62,1 | 246 |
| Peach | 3 | — | 68,5 | 275 |
| Prunes | 2,3 | — | 65,6 | 264 |
| Apples | 3,2 | — | 68 | 273 |
| FRUITS AND BERRIES | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Apricots | 0,9 | — | 10,5 | 46 |
| Quince | 0,6 | — | 8,9 | 38 |
| Alycha | 0,2 | — | 7,4 | 34 |
| A pineapple | 0,4 | — | 11,8 | 48 |
| Bananas | 1,5 | — | 22,4 | 91 |
| Cherry | 0,8 | — | 11,3 | 49 |
| Garnet | 0,9 | — | 11,8 | 52 |
| Pear | 0,4 | — | 10,7 | 42 |
| Fig | 0,7 | — | 13,9 | 56 |
| Dogwood | 1 | — | 9,7 | 45 |
| Peach | 0,9 | — | 10,4 | 44 |
| Ryabina Sadovaya | 1,4 | — | 12,5 | 58 |
| Rowan blackfold | 1,5 | — | 12 | 54 |
| Plum Sadovaya | 0,8 | — | 9,9 | 43 |
| Phenic | 2,5 | — | 72,1 | 281 |
| Persimmon | 0,5 | — | 15,9 | 62 |
| Sweet cherry | 1,1 | — | 12,3 | 52 |
| Mulberry | 0,7 | — | 12,7 | 53 |
| Apples | 0,4 | — | 11,3 | 46 |
| Orange | 0,9 | — | 8,4 | 38 |
| Grapefruit | 0,9 | — | 7,3 | 35 |
| Lemon | 0,9 | — | 3,6 | 31 |
| Mandarin | 0,8 | — | 8,6 | 38 |
| Lamberry | 0,7 | — | 8,6 | 40 |
| Grapes | 0,4 | — | 17,5 | 69 |
| Blueberry | 1 | — | 7,7 | 37 |
| Blackberry | 2 | — | 5,3 | 33 |
| Strawberry | 0,8 | — | 6,3 | 36 |
| Strawberry | 1,8 | — | 8,1 | 41 |
| Cranberry | 0,5 | — | 4,8 | 28 |
| Gooseberry | 0,7 | — | 9,9 | 44 |
| Raspberries | 0,8 | — | 9 | 41 |
| Cloudberry | 0,8 | — | 6,8 | 31 |
| Sea buckthorn | 0,9 | — | 5,5 | 30 |
| White currant | 0,3 | — | 8,7 | 39 |
| Red currants | 0,6 | — | 8 | 38 |
| Black currant | 1 | — | 8 | 40 |
| Blueberry | 1,1 | — | 8,6 | 40 |
| Rosehip fresh | 1,6 | — | 24 | 101 |
| Rosehip dried | 4 | — | 60 | 253 |
| Watermelon | 0,7 | — | 8,8 | 38 |
| Bread, Bakery Products, Flour | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Rye bread | 4,7 | 0,7 | 49,8 | 214 |
| Wheat bread from flour I grade | 7,7 | 2,4 | 53,4 | 254 |
| Bakery | 7,6 | 4,5 | 60 | 297 |
| Baranca | 10,4 | 1,3 | 68,7 | 312 |
| Dryshi | 11 | 1,3 | 73 | 330 |
| Wheat crumbs | 11,2 | 1,4 | 72,4 | 331 |
| Creamy cream | 8,5 | 10,6 | 71,3 | 397 |
| Wheat flour of top grade | 10,3 | 0,9 | 74,2 | 327 |
| Wheat flour I varieties | 10,6 | 1,3 | 73,2 | 329 |
| Wheat II Flour II | 11,7 | 1,8 | 70,8 | 328 |
| Rye flour | 6,9 | 1,1 | 76,9 | 326 |
| Cakes and other pastry | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Waffles with fruit fillings | 3,2 | 2,8 | 80,1 | 342 |
| Waffles with fat-containing fillings | 3,4 | 30,2 | 64,7 | 530 |
| Cupcake Puff with cream | 5,4 | 38,6 | 46,4 | 544 |
| Puff pastry | 5,7 | 25,6 | 52,7 | 454 |
| Biscuit Cupcake with Fruit Stuffing | 4,7 | 9,3 | 84,4 | 344 |
| Gingerbread | 4,8 | 2,8 | 77,7 | 336 |
| Cake biscuit with fruit filling | 4,7 | 20 | 49,8 | 386 |
| Almond cake | 6,6 | 35,8 | 46,8 | 524 |
| Chocolate, sugar and various candy | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Dark chocolate | 5,4 | 35,3 | 52,6 | 540 |
| Chocolate milk | 6,9 | 35,7 | 52,4 | 547 |
| Honey | 0,8 | 0 | 80,3 | 308 |
| Fruit dragee | 3,7 | 10,2 | 73,1 | 384 |
| Marshmallow | 0,8 | 0 | 78,3 | 299 |
| Iris | 3,3 | 7,5 | 81,8 | 387 |
| Marmalades | 0 | 0,1 | 77,7 | 296 |
| Caramel (on average) | 0 | 0,1 | 77,7 | 296 |
| Chocolate-glazed candy | 2,9 | 10,7 | 76,6 | 396 |
| Paste | 0,5 | 0 | 80,4 | 305 |
| Sugar | 0,3 | 0 | 99,5 | 374 |
| Halva Tahinna | 12,7 | 29,9 | 50,6 | 510 |
| Halva sunflower | 11,6 | 29,7 | 54 | 516 |
| Mushrooms | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| White fresh | 3,2 | 0,7 | 1,6 | 25 |
| White dried | 27,6 | 6,8 | 10 | 209 |
| Fresh brewer | 2,3 | 0,9 | 3,7 | 31 |
| Bostoisika fresh | 3,3 | 0,5 | 3,4 | 31 |
| Fresh cheese | 1,7 | 0,3 | 1,4 | 17 |
| Craises | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Buckwheat kernel | 12,6 | 2,6 | 68 | 329 |
| Buckwheat done | 9,5 | 1,9 | 72,2 | 326 |
| Manna | 11,3 | 0,7 | 73,3 | 326 |
| Oatmeal | 11,9 | 5,8 | 65,4 | 345 |
| Pearl | 9,3 | 1,1 | 73,7 | 324 |
| Millet | 12 | 2,9 | 69,3 | 334 |
| Rice | 7 | 0,6 | 73,7 | 323 |
| Wheat "Poltava" | 12,7 | 1,1 | 70,6 | 325 |
| Oatmeal | 12,2 | 5,8 | 68,3 | 357 |
| Bumblebee | 10,4 | 1,3 | 71,7 | 322 |
| Hercules | 13,1 | 6,2 | 65,7 | 355 |
| Corn | 8,3 | 1,2 | 75 | 325 |
| Bean | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Boby | 6,0 | 0,1 | 8,3 | 5,8 |
| Pea Lukheny | 23 | 1,6 | 57,7 | 323 |
| Peas whole | 23 | 1,2 | 53,3 | 303 |
| Soy. | 34,9 | 17,3 | 26,5 | 395 |
| Beans. | 22,3 | 1,7 | 54,5 | 309 |
| Lentil | 24,8 | 1,1 | 53,7 | 310 |
| Canned meat and smoked | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Beef stew | 16,8 | 18,3 | 0 | 232 |
| Tourist breakfast (beef) | 20,5 | 10,4 | 0 | 176 |
| Tourist breakfast (pork) | 16,9 | 15,4 | 0 | 206 |
| Sausage minced sausage | 15,2 | 15,7 | 2,8 | 213 |
| Pork stew | 14,9 | 32,2 | 0 | 349 |
| Snaregne chest | 7,6 | 66,8 | 0 | 632 |
| Korean Surochchenaya | 10,5 | 47,2 | 0 | 467 |
| Ham | 22,6 | 20,9 | 0 | 279 |
| Eggs | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kkal | |
| Chicken egg | 12,7 | 11,5 | 0,7 | 157 |
| Egg powder | 45 | 37,3 | 7,1 | 542 |
| Dry protein | 73,3 | 1,8 | 7 | 336 |
| Dry Yolk. | 34,2 | 52,2 | 4,4 | 623 |
| Quail egg | 11,9 | 13,1 | 0,6 | 168 |
| CAVIAR | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Uludody (gr) | Kcal (gr) | |
| Kets grainy | 31,6 | 13,8 | 0 | 251 |
| Bream breakdown | 24,7 | 4,8 | 0 | 142 |
| Mixed breakdown | 28,4 | 1,9 | 0 | 131 |
| Sturd grainy | 28,9 | 9,7 | 0 | 203 |
| Sturder breakdown | 36 | 10,2 | 0 | 123 |
| Orekhi | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Hazelnut | 16,1 | 66,9 | 9,9 | 704 |
| Almond | 18,6 | 57,7 | 13,6 | 645 |
| Walnut | 13,8 | 61,3 | 10,2 | 648 |
| Peanut | 26,3 | 45,2 | 9,7 | 548 |
| Sunflower seed | 20,7 | 52,9 | 5 | 578 |
| Fats, Margarine, Oil | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Barabium fat or beefged | 0 | 99,7 | 0 | 897 |
| Sliced \u200b\u200bpork (without skins) | 1,4 | 92,8 | 0 | 816 |
| Margarine Milk | 0,3 | 82,3 | 1 | 746 |
| Margarine sandwich | 0,5 | 82 | 1,2 | 744 |
| Mayonnaise | 3,1 | 67 | 2,6 | 627 |
| Vegetable oil | 0 | 99,9 | 0 | 899 |
| Butter | 0,6 | 82,5 | 0,9 | 748 |
| Oil foiled | 0,3 | 98 | 0,6 | 887 |
| FISH AND SEAFOOD | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Bulls | 12,8 | 8,1 | 5,2 | 145 |
| Pink salmon | 21 | 7 | 0 | 147 |
| Flounder | 16,1 | 2,6 | 0 | 88 |
| Karas. | 17,7 | 1,8 | 0 | 87 |
| Carp | 16 | 3,6 | 0 | 96 |
| Keta | 22 | 5,6 | 0 | 138 |
| Smelt | 15,5 | 3,2 | 0 | 91 |
| Icy | 15,5 | 1,4 | 0 | 75 |
| Bream | 17,1 | 4,1 | 0 | 105 |
| Salmon | 20,8 | 15,1 | 0 | 219 |
| Macrolus | 13,2 | 0,8 | 0 | 60 |
| Lamprey | 14,7 | 11,9 | 0 | 166 |
| Mintay | 15,9 | 0,7 | 0 | 70 |
| Moya | 13,4 | 11,5 | 0 | 157 |
| Navaga | 16,1 | 1 | 0 | 73 |
| Burbot | 18,8 | 0,6 | 0 | 81 |
| Not flow marble | 14,8 | 10,7 | 0 | 156 |
| Okun marine | 17,6 | 5,2 | 0 | 117 |
| Perch river | 18,5 | 0,9 | 0 | 82 |
| Sturgeon | 16,4 | 10,9 | 0 | 164 |
| Halibut | 18,9 | 3 | 0 | 103 |
| Putassu | 16,1 | 0,9 | 0 | 72 |
| Fish-saber | 20,3 | 3,2 | 0 | 110 |
| Fisher Caspian | 19,2 | 2,4 | 0 | 98 |
| Carp | 18,4 | 5,3 | 0 | 121 |
| Sayra is large | 18,6 | 20,8 | 0 | 262 |
| Sair Smalla | 20,4 | 0,8 | 0 | 143 |
| Salaka | 17,3 | 5,6 | 0 | 121 |
| Herring | 17,7 | 19,5 | 0 | 242 |
| Whitefish | 19 | 7,5 | 0 | 144 |
| Mackerel | 18 | 9 | 0 | 153 |
| Som. | 16,8 | 8,5 | 0 | 144 |
| Horse mackerel | 18,5 | 5 | 0 | 119 |
| Sterlet | 17 | 6,1 | 0 | 32 |
| Zander | 19 | 0,8 | 0 | 83 |
| Cod | 17,5 | 0,6 | 0 | 75 |
| Tuna | 22,7 | 0,7 | 0 | 96 |
| Coal Fish | 13,2 | 11,6 | 0 | 158 |
| Eel marine | 19,1 | 1,9 | 0 | 94 |
| Acne | 14,5 | 30,5 | 0 | 333 |
| Hake | 16,6 | 2,2 | 0 | 86 |
| Pike | 18,8 | 0,7 | 0 | 82 |
| Ide | 18,2 | 0,3 | 0 | 117 |
| Far Eastern shrimp | 28,7 | 1,2 | 0 | 134 |
| Cod liver | 4,2 | 65,7 | 0 | 613 |
| Squid | 18 | 0,3 | 0 | 75 |
| Crab | 16 | 0,5 | 0 | 69 |
| Shrimp | 18 | 0,8 | 0 | 83 |
| Sea cabbage | 0,9 | 0,2 | 3 | 5 |
| Paste "Ocean" | 18,9 | 6,8 | 0 | 137 |
| Trepang | 7,3 | 0,6 | 0 | 35 |
| Sausage and sausage products | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Boiled sausage diabetic | 12,1 | 22,8 | 0 | 254 |
| Boiled sausage dietary | 12,1 | 13,5 | 0 | 170 |
| Boiled sausage doctoral | 13,7 | 22,8 | 0 | 260 |
| Boiled sausage amateurs | 12,2 | 28 | 0 | 301 |
| Boiled sausage dairy | 11,7 | 22,8 | 0 | 252 |
| Boiled sausage separate | 10,1 | 20,1 | 1,8 | 228 |
| Boiled sausage of calf | 12,5 | 29,6 | 0 | 316 |
| Swine sausages | 10,1 | 31,6 | 1,9 | 332 |
| Dairy sausages | 12,3 | 25,3 | 0 | 277 |
| Russian sausages | 12,0 | 19,1 | 0 | 220 |
| Swine sausages | 11,8 | 30,8 | 0 | 324 |
| Smoked amateur | 17,3 | 39 | 0 | 420 |
| Boar-smoked servolet | 28,2 | 27,5 | 0 | 360 |
| Semi-copy Krakow | 16,2 | 44,6 | 0 | 466 |
| Semi-copy minskaya | 23 | 17,4 | 2,7 | 25 |
| Poltava half-stayed | 16,4 | 39 | 0 | 417 |
| Semi-copy Ukrainian | 16,5 | 34,4 | 0 | 376 |
| Surgical amateur | 20,9 | 47,8 | 0 | 514 |
| Surgery Moscow | 24,8 | 41,5 | 0 | 473 |
| Milk and dairy products | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Brynza Cow Milk | 17,9 | 20,1 | 0 | 260 |
| Natural yogurt 1.5% fat | 5 | 1,5 | 3,5 | 51 |
| Kefir low-fat | 3 | 0,1 | 3,8 | 30 |
| Kefir fat | 2,8 | 3,2 | 4,1 | 59 |
| Milk | 2,8 | 3,2 | 4,7 | 58 |
| Acidophil milk | 2,8 | 3,2 | 10,8 | 83 |
| Milk dry whole | 25,6 | 25,0 | 39,4 | 475 |
| Milk condensed | 7 | 7,9 | 9,5 | 135 |
| Milk condensed with sugar | 7,2 | 8,5 | 56 | 315 |
| Prostokvash | 2,8 | 3,2 | 4,1 | 58 |
| Ryazhka | 3 | 6 | 4,1 | 85 |
| Cream 10% | 3 | 10 | 4 | 118 |
| Cream 20% | 2,8 | 20 | 3,6 | 205 |
| Sour cream 10% | 10 | 2,9 | 116 | |
| Sour cream 20% | 2,8 | 20 | 3,2 | 206 |
| Cheese and Mass Curd Special | 7,1 | 23,0 | 27,5 | 340 |
| Russian cheese | 23,4 | 30 | 0 | 371 |
| Dutch cheese | 26,8 | 27,3 | 0 | 361 |
| Cheese swiss | 24,9 | 31,8 | 0 | 396 |
| Cheese Poshekhonsky | 26 | 26,5 | 0 | 334 |
| Cheese melted | 24 | 13,5 | 0 | 226 |
| Cottage cheese | 14 | 18 | 1,3 | 226 |
| Cottage cheese bold | 16,7 | 9 | 1,3 | 156 |
| Cottage cheese non-human | 18 | 0,6 | 1,5 | 86 |
| Poultry meat and meat | ||||
| NAME | Content by 100 grams of product | |||
| Proteins (gr) | Fat (gr) | Carbohydrates (gr) | Kcal (gr) | |
| Mutton | 16,3 | 15,3 | 0 | 203 |
| Beef | 18,9 | 12,4 | 0 | 187 |
| horsemeat | 20,2 | 7 | 0 | 143 |
| Rabbit | 20,7 | 12,9 | 0 | 199 |
| Pork non-fat | 16,4 | 27,8 | 0 | 316 |
| Pork oily | 11,4 | 49,3 | 0 | 489 |
| Veal | 19,7 | 1,2 | 0 | 90 |
| Baranje kidneys | 13,6 | 2,5 | 0 | 77 |
| Baranya liver | 18,7 | 2,9 | 0 | 101 |
| Baranie Heart | 13,5 | 2,5 | 0 | 82 |
| Beef brains | 9,5 | 9,5 | 0 | 124 |
| Beef liver | 17,4 | 3,1 | 0 | 98 |
| Beef kidneys | 12,5 | 1,8 | 0 | 66 |
| Beef donkey | 12,3 | 13,7 | 0 | 173 |
| Beef heart | 15 | 3 | 0 | 87 |
| Beef Language | 13,6 | 12,1 | 0 | 163 |
| Pig kidney | 13 | 3,1 | 0 | 80 |
| Pork liver | 18,8 | 3,6 | 0 | 108 |
| Pork heart | 15,1 | 3,2 | 0 | 89 |
| Pig language | 14,2 | 16,8 | 0 | 208 |
| Geese | 16,1 | 33,3 | 0 | 364 |
| Turkey | 21,6 | 12 | 0,8 | 197 |
| Kura. | 20,8 | 8,8 | 0,6 | 165 |
| Chickens | 18,7 | 7,8 | 0,4 | 156 |
| Duck | 16,5 | 61,2 | 0 | 346 |
Video about healthy food:
//www.youtube.com/watch?v\u003dSL5V0GigD0G.
Millions of people decide every day to go to healthy food, but do not imagine that it is. You need to start in order to understand the content of proteins, fats, carbohydrates and vitamins in food. It is from their quantity that depends whether you have a beautiful figure and health. We offer you a simple and understandable guide.
Healthy diet consists of several key components.
Vitamins
The shortage of vitamins is "hard" manifests itself outwardly: boils may appear, angry rash, start bleeding gums, fall out hair. Not in vain from ancientlylast, this word is translated as "life."
That's why vitamins are needed:
- regulate metabolism and energy;
- are antioxidants, that is, protect you from cancer;
- necessary for the formation of many hormones;
- affect the work of the nervous, coronary and other systems.
Everything is clear with vitamins, we will understand in the food and energy value of proteins, fats and carbohydrates in food.
Proteins
Your body needs protein food - it contains amino acids. It is they who serve "raw materials" - from him the body of a person creates its own protein - the one, from which muscles, hair and so on.
That's why you need protein food:
- for self-renewal (hair growth, nails, skin updates);
- to create new cells;
- to create antibodies that are used to combat infections, viruses;
- to create muscle tissue.
Fat.
Many mistakenly refuse fat products. Fatty acids must come from food.
That's why you need fatty food:
- to build new cells of the body and brain;
- without fats, a very large group of vitamins will not be assisted;
- due to fatty acids, the skin retains smoothness;
- for the work of the reproductive system.
Carbohydrates
Every your action - whether you work at a computer or run - is due to the energy you got from food. Best source Energy - carbohydrates. They quickly give you a charge.
That's why you need carbohydrate food:
- in order to get energy;
- in order to maintain a normal blood sugar level;
- of the carbohydrates, a huge number of other components are made, the necessary body: nucleotides, alcohols, etc.
What products contain these components
You know for sure that in order to get vitamins, you need to eat vegetables, fruits and greens. And which products are sources of proteins, fats and carbohydrates? Everything is simple.
Products from which you can get protein
Animal protein: beef, chicken breast, fish, eggs, dairy products.
Vegetable protein: legumes (beans, lentils, nut, peas), nuts, leaf greens (for example, spinach).
Products from which you can get fats
Fats are two species - saturated and unsaturated.
Saturated fats: meat products (red meat, sausages, meat semi-finished products), dairy products.
Unsaturated Fats: Vegetable Oils, Nuts, Avocado, Fat Sea Fish.
Products from which you can get carbohydrates
Carbohydrates are simple and complex. The difference is that they are split in the body at different speeds. Simple provoke a sharp emission of insulin hormone, which leads to a blood sugar jump. You feel the tide, but soon he passes, and again I want to eat. Complicated sprawl slowly, insulin stands out in the "calm" mode, the blood sugar rises evenly. It gives energy for 3-5 hours, while there is no feeling of hunger.
Simple carbohydrates: sweets, pastries, bread and pasta from the flour of the highest grade, sweetened drinks.
Complex carbohydrates: whole grain (pasta and bread made of whole grain flour), legumes, cereals.
So, with products containing proteins, fats, carbohydrates we figured out.
How to calculate the calorie content of your diet
- 1 g of protein is 4 kcal;
- 1 g of carbohydrates is 4 kcal;
- 1 g fat is 9 kcal.
Here is the ratio of BJW in the daily diet, which the World Health Organization recommends:
- 10-15% calories from the protein;
- 30% of calories from fats (at the same time 20% - from unsaturated, 10% - from saturated);
- 55-75% of carbohydrate calories (with simple carbohydrates should be less than 10%).
Comply with these proportions are easy enough. To make it easier for you to navigate, we offer you a simple table of proteins, fats, carbohydrates and vitamins in food.
|
Carbohydrates, G. |
Vitamins |
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|
Eggplant |
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|
White cabbage |
A, B1, B2, B5, C, K, PR |
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|
Cauliflower |
|||||
|
Potatoes |
|||||
|
Sweet pepper |
|||||
|
B1, B5, B6, PP, E |
|||||
|
B1, B2, B5, B6, with |
|||||
|
Apricots |
A, B3, B2, B5, B6, B9, C, E |
||||
|
A, B1, B2, C, R |
|||||
|
Orange |
A, B1, B2, B3, B6, with |
||||
|
Grapes |
PR, N, A, C, E |
||||
|
Currant |
B1, B2, B3, B6), C, R, E |
||||
|
Dried fruits |
|||||
|
A, C, RR, B1, B2, B5 |
|||||
|
Prunes |
E, beta carotene, pp, in |
||||
|
Sweets |
|||||
|
B2, B3, B5, B6, B12, RR, B1 |
|||||
|
Marmalades |
|||||
|
Caramel |
|||||
|
Glazed candy |
|||||
|
Halva Tahinna |
|||||
|
Halva sunflower |
|||||
|
Dark chocolate |
|||||
|
Chocolate milk |
|||||
|
Bakery products |
|||||
|
Rye bread |
A, E, B, PR |
||||
|
Wheat bread from flour I grade |
|||||
|
Buckwheat |
B1, B2, B6, RR, R |
||||
|
E, RR, B1, B2, B6 |
|||||
|
A, b1, b2, b5, e, to |
|||||
|
A, RR, B6, B5, B1 |
|||||
|
Hercules |
B1, B2, B5, B6, B9, E, N |
||||
|
Peas whole |
|||||
|
Lentil |
|||||
|
Mutton |
E, B1, B2, B12, PP |
||||
|
Beef |
A, E, C, B6, B12, RR, B2, B1 |
||||
|
Pork non-fat |
B1, B2, B3, RR, B5 |
||||
|
Veal |
|||||
|
A, B1, B2, B3, PP, B5, B6, B9, B12, C |
|||||
|
Milk products |
|||||
|
Yogurt 1.5% fat |
|||||
|
Cream 10% |
|||||
|
Sour cream 10% |
|||||
|
A, s, e, pp |
|||||
|
Chicken egg |
|||||
|
Quail egg |
|||||
|
A, in, d, s, pp, n |
|||||
|
E, C, RR, B1, B2 |
|||||
|
A, B, C, E, PR |
|||||
|
Walnut |
|||||
Tags: proteins fats carbohydrates in products, fir foods Carbohydrates in food products, fir products Carbohydrates vitamins, composition of products Self-firing Carbohydrates Vitamins, sources of fats and carbohydrate proteins, proteins Fat carbohydrates Energy value, food and carbohydrate proteins In the products, the table of fats of carbohydrates in products
To maintain the fitness of the figure, increase muscular mass, development of force and the optimal flow of proteins, fats and carbohydrates is necessary. To determine which foods contain them, in what the ratio of them to consume, how to take into account their compatibility and calorieness, apply the appropriate tables.
Protein products
The protein molecule consists of carbon (approximately half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.
From the protein, the body builds cells. IN digestive system Protein products are split into amino acids that come into cells with blood and are used for construction or give energy.
The protein admitted with nutrition does not accumulate in the body - either digested or displayed.
Squirrels are rich in eggs, dairy products, beef, pork, rabbit, bird, fish, seafood (caviar, crabs, mollusks). Many vegetable protein in both, lentils, legumes, mushrooms.
The protein in salty, smoked or canned fish is digested and digested worse.
The protein of chicken eggs is almost completely absorbed, but this product is rather calorie.
Faster than the whole organism digested milk and egg proteins, slightly slower - fish and meat, relatively slow - vegetable. The protein food is digested in an acidic environment. Refrigeration and thawing reduce protein benefit almost half.
Skin food stimulates in the body of growth hormone synthesis, which suppresses excessive glucose consumption.
Plants produce amino acids - primary natural proteins. The organism of the animal splits the plant in the digestive system on the amino acids, of which animal proteins form.
Herbal proteins are necessary for human body.
Some scientists believe that the use of animal proteins litters a cellular protoplasm that disrupts its initial structure, which causes causes and aging. In addition, up to 70% of the energy contained in it is consumed to digest the animal protein.
The daily rate of the protein is 80-100g (at the rate of 1-1.5g protein per 1 kg body weight). When combustion 1, the protein is highlighted 4 khan. With excessive arrival of protein products, liver and kidneys suffer.
This norm is disputes. Some researchers believe that the adult is enough 60g protein per day, elder -25g. Child needs three times more protein than the elderly, i.e. 75g.
Academician Amosov N.M. To replenish the essential amino acids used some milk and meat (50g).
The World Health Organization set the rules: a man weighing 65kg every day is necessary from 37 to 62g protein, a woman weighing 55kg - 29-48g.
The body does not accumulate the protein, burns it to avoid transformation into poisonous substances (corpany poison). Forced utilization (digestion) excess protein requires energy that may not be enough to absorb carbohydrates or fat, so they are postponed in a non-proper form, which leads to the completeness and increase in the load on the heart.
The protein releases two times less energy than carbohydrates.
A certain amount of protein produces intestinal microflora using nitrogen dissolved in digestive juices.
Many protein contains a common and affordable product - sunflower seeds.
Some researchers deny that museum uses meat. They believe that meat has only an exciting effect, which is mistakenly taken as evidence of its significant nutritional value. In fact, the use of animal protein reduces endurance and efficiency.
Meat digested in the body longer than other foods that many also consider the sign of its high nutritional value. In fact, the internal organs produce colossal work. There is a mass of harmful substances, including urinary acid, which is developing a gap.
When nutrition, animal protein contained in it harmful substances Annoy the nervous system, and their salts are vessels. The meatseeds are disseminated in neurability, diseases of vessels, heart and blood, they look older than biological age.
Carbohydrate products
Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, regulate the metabolism. When digesting, carbohydrate food turns into water, carbon dioxide, glucose, starch. Energy is distinguished, which is especially necessary for the brain and muscles.
Distinguish simple and complex carbohydrates:
- simple: fructose, glucose, sucrose.
- complex: starch, glycogen, which is attributed to fiber.
Glucose and fructose rapidly increase blood sugar levels. Glucose is a source of energy of nervous tissues, hearts, muscles. Fructose is the most sweet, participates in metabolic processes or transformed into glucose. Glucose and fructose contain fruits, berries, honey.
Food fibers are necessary for the intestinal emptying, they bind harmful substances. The fiber contains vegetables, fruits, bread from coarse grinding flour, as well as buckwheat, pearl, oatmeal.
Grain and legumes - products with which the body receives not only vegetable protein, but also carbohydrates.
Mass useful in the shell of grains. Therefore, for example, in the manna less benefitAlthough it is well digested. Rice is rich in squirrel and starch, but there is little fiber in it. In oatmeal a lot of protein and fats.
It is useful to bread from the flour of coarse grinding, as well as rye, although it is worse compared to white.
In the children's and youthful age of carbohydrates require more. Excessive consumption of products containing carbohydrates blocks the flow of vitamins and minerals, the exchange products are accumulated in the body and are difficult to display.
To reduce the risk of obesity, carbohydrates can be used better with greens, fruits, vegetables.
Unlike proteins, an alkaline environment is needed to digest carbohydrates. When combining 1G carbohydrate gives 4 kkal energy.
It is believed that approximately 3/5 carbohydrates should come with grain (cereals), 1/5 - and sugar and saham-containing products, 1/10 - with potatoes and other rooteplodes, 1/10 - with fruits and vegetables.
Carbohydrates cover approximately half of the daily energy costs of the body, each day it is necessary to 400-500g.
| Products (100 g) | Calorie (kcal) | Carbohydrate content, g |
|---|---|---|
| Craises | ||
| Fig | 372 | 73 |
| Flour is simple | 350 | 80 |
| Nuts, dried fruits | 368 | 65 |
| Bread white | 233 | 50 |
| Pasta boiled | 117 | 25 |
| Confectionery | ||
| Cupcake with cream | 440 | 67,5 |
| Pattern cookies | 504 | 65 |
| Milk ice cream | 167 | 25 |
| Milk and dairy products | ||
| Kefir fruther | 52 | 17,5 |
| Milk solid dry without sugar | 158 | 12,5 |
| Kefir | 52 | 5 |
| Meat and meat products | ||
| Sausage beef fried | 265 | 15 |
| Sausage pork fried | 318 | 12,5 |
| Fish and seafood | ||
| Fried shrimps | 316 | 30 |
| Cod fried in oil | 199 | 7,5 |
| Kambala fried in breadcrumbs | 228 | 7,5 |
| Vegetables | ||
| Pepper green crude | 15 | 20 |
| Potato boiled | 80 | 17,5 |
| Beet boiled | 44 | 10 |
| Bean boiled | 48 | 7,5 |
| Carrots boiled | 19 | 5 |
| Fruits | ||
| Raisins | 246 | 65 |
| Dried duties | 248 | 62,5 |
| Prunes | 161 | 40 |
| Fresh bananas | 79 | 20 |
| Grapes | 61 | 15 |
| Cherry fresh | 47 | 12,5 |
| Apples fresh | 37 | 10 |
| Peaches fresh | 37 | 10 |
| Pears | 41 | 10 |
| Apricots fresh | 28 | 7,5 |
| Fresh oranges | 35 | 7,5 |
| Mandarins fresh | 34 | 7,5 |
| Grapefruit fresh | 22 | 5 |
| Orekhi | ||
| Forest nuts | 380 | 7,5 |
| Almond | 565 | 5 |
| Walnuts | 525 | 5 |
| Sugar and jam | ||
| Sugar white | 394 | 100 |
| Honey | 288 | 77,5 |
| Marmalades | 261 | 70 |
| Candy | ||
| Ledges | 327 | 87,5 |
| Iris | 430 | 70 |
| Chocolate milk | 529 | 60 |
| Alcoholic beverages | ||
| Alcohol 70% | 222 | 35 |
| Vermouth Sukhoi | 118 | 25 |
| Red wine | 68 | 20 |
| Wine dry white | 66 | 20 |
| Beer | 32 | 10 |
Excessive flow of food rich in carbohydrates leads to obesity.
With the reverse process, the restriction of the edible diet (diet, starvation) - the body first consumes sugar reserves from the liver, then from the muscles, only then fatty tissue.
The starch from potatoes is absorbed better than the cereal - a thin layer under the teeth of a young potato contains an enzyme accelerating the digestion of plant starch. Therefore, it is useful to use baked potatoes "in the uniform".
Fiber is shells and plant fibers. The body does not digest the fiber completely, uses it for the formation of carts. The use of products with fiber slow down the absorption of carbohydrates, remove excess cholesterol.
| Product (100 g) | Fiber content, g |
|---|---|
| Dried mushrooms | 20 |
| Potatoes | 8 |
| Raspberries | 5,1 |
| Raisin (3/4 cup) | 5 |
| Apples with leather | 4,7 |
| Orekhi | 4 |
| Strawberry | 4 |
| Phenic | 3,6 |
| Dried apricots | 3,5 |
| Dried apricots | 3,5 |
| Orange | 3,1 |
| Oatmeal cereals | 2,8 |
| Bread with bran | 2,1 |
| Prunes | 1,6 |
| Carrot | 1,2 |
| Bread (wheat | 1,2 |
| Peas | 1,1 |
| Buckwheat | 1,1 |
| Pearl cereals | 1 |
| Beans. | 1 |
| Beet | 0,9 |
| Cabbage | 0,7 |
Fatty products
Admission in the required amount of fats is also important as the consumption of carbohydrates and proteins. The body is harmful both oversupply and lack of lipids (LAPOS (Lat.) - Fat).
With greasy products, the body gets the opportunity to create a fat layer that reduces heat loss. Lipids protect fabrics from damage to falls. They are involved in the formation of cells, nervous paths, connective tissue.
Fools rich in fats also give the body polyunsaturated omega fatty acids. To cover their daily need, it is enough to use 25-30 ml of vegetable oils every day.
Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3-0.5g cholesterol per day. Cholesterol is rich in such food, like eggs, cheeses, fatty fish.
Fat food deficit worsens the condition of hair, skin, weakens immunity, fat-soluble vitamins A, D, E, K.
Every day should flow 1 grease for 1G protein, approximately 80-85g. With a more accurate calculation, it is assumed that the fraction of fat for the coating of daily energy consumption should be 25-30%.
For example, if the body consumes a day of 3,000 kkal, then 750 kkal should be covered with fatty products. Given that, when combining 1G fat, 9 kkal energy is distinguished, the daily share in this case will be 750/9 \u003d 83g.
Animal fats should be 70%, vegetable - 30% daily diet.
The most useful butter and pork fat. Vegetable oils are better to use unrefined, for example: sunflower, corn, olive, linen, use them only to refuel cold dishes.
| Product (100 g) | Fat content, g |
|---|---|
| Vegetable oils | 99,9 |
| Butter | 82 |
| Mayonnaise | 78,9 |
| Hazelnut | 67 |
| Walnut | 61 |
| Almond | 57 |
| Sunflower seeds | 52 |
| Pork oily | 49 |
| Peanut | 45 |
| Smoked sausage | 44 |
| Chocolate | 35 |
| Halva | 30 |
| Cheese | 27 |
| Boiled sausage | 23 |
| Sausages | 19 |
| Herring | 19 |
| Salmon | 15 |
| Crolcatin | 13 |
| Beef | 12 |
| Chicken egg | 12 |
| Icresses sturgeon grainy | 10 |
| Chicken meat | 9 |
| Mackerel | 9 |
| Pink salmon | 7 |
| Ham | 5 |
| Milk | 3,2 |
All sorts of harmful substances accumulate in adipose tissue of the animal. With food containing animal fat, they turn out to be in the human body. Therefore, you should not eat the skin of birds, pork baking crusts.
Animal fats better replace with products rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, roasted meat, cold, fried potatoes, Broths from fatty varieties of fish, fatty varieties of cheese and cottage cheese, ice cream, whipped cream.
It is especially harmful to fry on fat, therefore it is better to cook in a frying pan with a non-stick coating. To reduce contact with food with food, use dishes with cells at the bottom.
How to eat right
You need to sit at the table when feeling, distinguishing it from appetite. As a rule, appetite causes favorite dishes. A truly hungry organism is ready to eat any product.
After using protein products, it is not worth taking a liquid and a different variety of food for 3 hours, after carbohydrate - 2 hours, after vegetables, fruit - half an hour. The time interval is necessary to accumulate the gastric juice.
Vegetable protein, fats and carbohydrates contain nuts, vegetables, fruit seeds.
To assimilate the refined sugar sold in stores, the body spends the mass of vitamins C, group B, calcium.
Carbohydrates from fresh vegetables and fruits that are not subjected to heat treatment give the body maximum energy and quickly absorbed.
In grain, too few essential amino acids, vitamins A, group B, and C. Such an unbalanced composition forces the body to use protein food (animal protein) in large quantities, which, in turn, leads to overeating.
It is useful to use a little bread from the flour of coarse grinding, as well as bran.
When cooking, the croup, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes the vessels, disrupts the function of the liver, kidneys, hearts and other internal organs, the body is worse resisting various diseases.
Products based on cereals are useful to use fresh vegetables, greens, seaweed. Useful germinated wheat.
There are almost no vitamins and trace elements in bread. For processing starch cellars, the body spends 10 times longer than the digestion of the potato starch. Therefore, before the two-year-old age, you should not feed the child with any starch food.
Such food, like beans, lentils, protein rich beans, increase education uric acid. The use of them with bread disrupts acid-alkaline equilibrium in the body.
Equality products contain fats and proteins, it is better to use them as a separate product or with vegetables.
Eating boiled eggs is preferable to meat.
Sugar is better replaced with honey, dried fruits, fruit.
Preferred natural, non-heat treatment of food - vegetables, fruits, nuts, seeds, fruits. Than less products in the dish, the better. Diversity forces to eat more and makes it difficult to digestion.
Vegetable salads made of cabbage, celery, cucumbers, radish, tomato, parsley. It is enough to mix 2-3 types of vegetables, consulating them without salt, vinegar, mayonnaise.
Fats are better added to finished meals, as they worsen the suction of proteins, create fermentation.
Proteins are useful to use with grain or vegetables.
Copyright salt is better to replace marine. Or to use food to use Gammacio: 1 part of the sea salt to mix with 12 pieces of chopped in a sesame or linen seed coffee grinder.
The basis of each reception should be fresh vegetables.
Fruits are better to use separately, because in combination with other products, they cause fermentation in the intestine.
It is believed that 25% of daily diurns should have for breakfast, 50% for lunch, 25% for dinner, which should end at least two hours before sleep.
Half of the daily calories (50%) in food supplies should come with food containing carbohydrates. They quickly give the body energy, vitamins and minerals, as well as fiber, which creates significant volume in the stomach and, as a result, the rapid attack of the feeling of satiety.
Proteins coming with food, give energy after combustion of fats, their share in the daily diet should be 20%.
Fats account for the remaining 30%. It is preferable to vegetable and fats omega-3, their fish contains. From animal fats it is better to refuse.
When weight loss, the body should receive a minimum of 1,000 kcal. To maintain body weight, 1500kl. The norm is the receipt of 2500-3500 kkal.
| Product (100 g) | Energy value (kcal) | Proteins (g) | Fats (g) | Carbohydrates (g) |
|---|---|---|---|---|
| Grass, legumes, nuts | ||||
| Baton | 235 | 7,7 | 3,02 | 53,33 |
| Peas | 298 | 20,5 | 2,04 | 64,01 |
| Buckwheat grain | 335 | 12,6 | 3,26 | 54,3 |
| Pasta | 337 | 10,4 | 1,13 | 79,4 |
| Oat groats | 303 | 11 | 6,1 | 49,94 |
| Pearl barley | 320 | 9,3 | 1,13 | 67,5 |
| Fig | 330 | 7 | 1 | 73,2 |
| Hazelnut | 707 | 16,1 | 66,9 | 9,9 |
| Milk products | ||||
| Kefir fat | 56 | 2,8 | 6,2 | 6,61 |
| Milk | 61 | 3,2 | 3,6 | 5,16 |
| Condensed milk | 320 | 7,2 | 8,5 | 56 |
| Cream 10% | 118 | 2,8 | 10 | 4,8 |
| Creamy ice cream | 179 | 3,3 | 10 | 20,18 |
| Sour cream | 294 | 2,4 | 30 | 3,18 |
| Cheese | 352 | 26 | 26,8 | |
| Cottage cheese | 232 | 14 | 18 | 2,85 |
| Cottage cheese non-human | 88 | 18 | 0,6 | 1,85 |
| Fat food | ||||
| Mayonnaise | 624 | 2,8 | 97 | 2,6 |
| Margarine | 743 | 0,3 | 82 | 1 |
| Vegetable oil | 899 | 99,9 | ||
| Butter | 748 | 0,5 | 82,5 | 0,8 |
| Fruits and vegetables, greens | ||||
| Apricots | 41 | 0,9 | 0,1 | 10,8 |
| Oranges | 40 | 0,9 | 0,3 | 10,3 |
| Watermelon | 38 | 0,7 | 0,2 | 7,9 |
| Bananas | 91 | 1,5 | 21 | |
| Grapes | 65 | 0,6 | 0,2 | 16,8 |
| Cherry | 46 | 0,8 | 10,3 | |
| Polkah Deta | 73 | 5 | 0,2 | 13,8 |
| White mushrooms | 23 | 3,7 | 1,7 | 3,4 |
| Pear | 49 | 0,4 | 0,3 | 10,9 |
| Melon | 38 | 0,6 | 10,3 | |
| Raisins | 262 | 1,8 | 66 | |
| Sauerkraut | 19 | 1,8 | 3,2 | |
| Kochan cabbage | 27 | 1,8 | 0,1 | 6,8 |
| Potatoes | 80 | 2 | 0,4 | 18,1 |
| Cranberry | 26 | 0,5 | 3,8 | |
| Carrot | 34 | 1,3 | 0,1 | 9,3 |
| Cucumbers | 14 | 0,8 | 0,1 | 3,8 |
| Pepper | 27 | 1,3 | 7,2 | |
| Peach | 43 | 0,9 | 0,1 | 11,3 |
| Tomatoes | 23 | 1,1 | 0,2 | 5 |
| Radish | 21 | 1,2 | 0,1 | 3,8 |
| Salad | 17 | 1,5 | 0,2 | 3,1 |
| Beet | 42 | 1,5 | 0,1 | 12,8 |
| Pumpkin | 25 | 1 | 0,1 | 5,9 |
| Apples | 45 | 0,4 | 0,4 | 11,8 |
| Meat fish | ||||
| Mutton | 209 | 15,6 | 16,3 | |
| Boiled sausage "Doctoral" | 257 | 12,8 | 22,2 | 1,5 |
| Beef | 218 | 18,5 | 16 | |
| Squid | 110 | 18 | 4,2 | |
| Chicken | 141 | 18,2 | 18,4 | 0,7 |
| Rabbit meat | 183 | 21,1 | 15 | |
| Pork oily | 491 | 11,7 | 33,3 | |
| Horse mackerel | 114 | 18,5 | 4,5 | |
| Chicken egg | 157 | 12,7 | 11,5 | 0,7 |
Properly built food - ensuring a healthy body.
Under the "right" implies a balanced when the individually necessary amount of nutrient and useful elements comes with food. They contribute to the production of energy that fills the person to possibly the action and movement that ensures the satisfaction of natural needs, which are caused by physiology.
Nutritional value is a complex of vitamins, minerals and other necessary substances contained in a specific nutrition component.
In proper nutrition, the composition of the products plays a huge role. Table "Squirrels, Fats, Carbohydrates, Vitamins", given in this article, will help you choose the optimal menu for each
It is important to the composition of the products. Table: "Proteins, fats, carbohydrates, vitamins" will help to navigate in the selection of their own diet. To the well-being, endurance of loads and the ability to work fruitfully affect not only the nutritional value, but also the smell, taste and spectacular perception Product.
The product composition table is divided into 2 subgroups:
- organic components (proteins, fats, carbohydrates, vitamins);
- mineral components (trace elements, liquid, macroelements).
Why do you need to know the nutritional value
Eating every day is obliged to provide the reserve of all useful elements. That is why it is necessary to own knowledge about the nutritional value of all consumable components.
Attention! The final composition of the products is important. Table "Squirrels, fats, carbohydrates, vitamins" contains data on substances located in fresh products. This should be taken into account when calculating the total number of received substances after cooking.
Proteins - nothing but a building element for body structureThey contribute to the development of more complex components from hormones and enzymes. The calculation of the recommended amount is carried out in proportion of 1 g of protein: 1 kg of body weight. The proteins of two types of origin are suitable.
Fatty acids contained in nuts, oils, fish and meat products are necessary to prevent violations of the heart muscle and the circulatory system. They satisfy the body, falling exclusively from external products, because the body does not produce them independently.
Carbohydrates are divided into two varieties: useful and harmful. The first give the charge of cheerfulness and energy, the second is capable of increasing the blood sugar content, due to this, overweight is formed.
All carbohydrates can be divided into useful and harmful Knowing the nutritional value of the nutritional value of the power component, you can competently compile your diet, which will help to remain in the lightweight category and in a healthy state.
Some power subtles without a weight gain:
- The number of eating use should be about five or six.
- Portions must be small.
- Select the correct proportions of items.
- Choose the right components that contain these substances in the required volume.
Product composition, table - proteins, fats, carbohydrates, vitamins, their content
To easily navigate in the components of the product elements, a table with all data is displayed. Using data from it, you can easily calculate the number of products required for a day, focusing on the desired amount of incoming elements.
Important! All data are indicated on the basis of averages. With an individual calculation, it is also necessary to take into account the cooking method, the volume of portions, personal digestibility of the power component.
| Composition of products | Proteins, G. | Fats, G. | Carbohydrates, G. | Vitamins, MG. | ||
| Table titles (100 g) | BUT | IN 1 | AT 2 | |||
| Buckwheat | 12,19 | 2,95 | 59,85 | – | 0,358 | 0,159 |
| Wheat-rye bread | 4,58 | 0,98 | 42,0 | – | 0,128 | 0,059 |
| Bread white (flour Sun) | 6,98 | 0,98 | 46,4 | – | 0,085 | 0,19 |
| Sugar | – | – | 98,99 | – | – | – |
| Milk cow product | 3,75 | 0,78 | 5,65 | Sl. | 0,027 | 0,119 |
| Pork clipping | 13,9 | 32,15 | – | Sl. | 0,475 | 0,12 |
| Veal (1cat) | 17,9 | 15,0 | – | Sl. | 0,15 | 0,119 |
| Sellot (non-men.) | 17,8 | 6,9 | – | Sl. | 0,19 | 0,29 |
| Chicken egg | 11,95 | 10,95 | 0,58 | 0,235 | 0,049 | 0,39 |
| Refined oil | – | 98,85 | – | – | – | – |
| Apple | 0,485 | 0,485 | 9,88 | – | 0,185 | 0,01 |
| Raisins | 1,69 | – | 65,95 | – | 0,135 | 0,055 |
| Potatoes | 1,86 | 0,25 | 15,84 | – | 0,15 | 0,045 |
| Cucumber from Garden | 0,77 | 0,085 | 2,35 | – | 0,185 | 0,25 |
| A tomato | 0,99 | 0,19 | 3,39 | – | 0,035 | 0,03 |
| Cabbage fresh | 1,68 | 0,15 | 4,45 | – | 0,019 | 0,038 |
This is an incomplete list of products that can make a daily diet.
Basic protein products
Basic sources of protein for the body serve meat products. This is clearly visible in terms of the table of the composition of the products of "proteins, fats, carbohydrates, vitamins". The acceptable volume of proteins is in eggs, cottage cheese and fish.
Skin food serves as a supporting component for blood vessels, therefore, a minimum of 1/3 of the diet should consist of it.
Together with food, proteins fall into the body. It is they who are split into amino acids and serve to form a chain of DNA, immunity, strengthening muscle tissue and tendons. It depends on the good functioning of the internal organs and the allocation of hormones by secretions of the body.
Products filled with high protein content allow you to quickly saturate food and save this feeling for a long time. This is due to a long time to digest such food.
Chicken fillet refers to dietary meat, consuming which (in reasonable quantities, of course), you do not get extra kilograms Create, using chicken breasts, cottage cheese, meat in any form, almost impossible (it all depends on the volume of portion), because the body spends a lot of calories, digesting the received elements.
The most digestible protein product is the chicken eggMilk is in second place, the third place was divided by fish and chicken, meat products are followed by meat, in the last place there are legumes and soyrs.
The optimal for the body will be a gradual increase in the dose of protein products, starting with breakfast. In the morning you should use a slight amount of proteins in a pair with carbohydrates.
Seafood and low-fat sea fish - excellent option for dinner You can complete the day with lightweight products, seafood and low-fat fish for this are ideal. In this case, the regular selection of seafood is not recommended due to the accumulation of purine in the body. This acid settles on the internal organs, in the joints and tendons.
It will be relevant to the combination of meat dishes with vegetables that allow them to be absorbed faster. From vegetables should exclude potatoes, which, on the contrary, slows down the learning process.
Carbohydrate products
With food in the body, two types of carbohydrates can fall: fast and slow. To the first one can attribute carbohydrates of flour products from the oven, which are practically useless to the body. This is due to the fact that they are quickly absorbed and absorbed
Such an accelerated process contributes to increasing glucose levels in blood systemThis necessarily leads to the deposition of fat under the skin. Rye varieties of bread are not so fast in assimilation, so it should only be treated with white varieties.
The second type of carbohydrate is represented by grain crops. All sides of them can be attributed to useful sight Carbohydrates because their absorption occurs gradually, as well as comes a sense of saturation. This causes a smooth energy formation, which is most useful for a person.
The most proper use of such products in the right relationship with proteins and fats. Ideal proportions, respectively: 0.48: 0.17: 0.35.
The main part of the incoming carbohydrates should relate to the type of slow, 10-20% of the daily use of rapid carbohydrates in relation to slow are allowed.
It is also worth remembering that the value of the consumption of such a product as sugar is documented (65 g), so it is not recommended to exceed it if you wish to have a healthy body.
The reception of carbohydrate food must be performed in the first half of the day, so that the body has time to spend the resulting calories. At the same time, we should not forget about the moving lifestyle.
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Products - Fat Suppliers
Fats are no less useful than proteins and carbohydrates, but with the right diet and incoming their quantity together with food.
Harmful main sources of oily food can be called fried foods, different kinds Sauces, cheese, smoked foods and semi-finished products from meat, as well as margarine, butter and ice cream. They can be attributed to the category of saturated fats.
More useful in the diet of unsaturated fats that do not cause such damage to the body. Related to them walnuts, fish, natural vegetable oil (home), the ideal option is olive or sesame. But everything is good in moderation, so one should not abuse such food.
Fats are also necessary substances for the human body. Best source of fats - olive oil When using an unsaturated type of fats, blood circulation is improved and the action of saturated fats is neutralized. The optimal solution for fatty products will adhere to a variety of diet and moderate use. The simplest means to control the amount of fats - how little can eat fried food and other too fat products.
It is also recommended to avoid in the diet of the transgins. They include fats of plant origin when interacting with hydrogen. These substances do not participate in fat metabolism, therefore accumulate in the body by subsidence on the walls of blood vessels, on various internal organs and in a layer under the skin.
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The most vitamin products
Vitamins are vital to people for the satisfactory functioning of the body. They are divided into groups that are responsible for maintaining certain organs and functions:
- Potatoes, carrots, calf liver and spinach contain large volume of vitamin A.
- The group "B" is divided into subgroups denoted by numbers.
B6 in sufficient volume can be found in legume plants, and B12 - in seafood and river products.
Vitamin from most in black currant, and not in lemon or orange - Vitamin C is not contained in citrus, as it is considered, and in black currant, red Bulgarian pepper and kiwi, they are also rich in some varieties of cabbage.
- Vitamin group D is in fatty food: yogurts, milk, fatty fish.
- Vitamin E in a large volume enters the body of sunflower seeds, wheat germs, as well as from almond nut.
- Vegetables, such as spinach, turnip, beets (its greens) supplies a person with vitamin K.
Why power must be balanced
An individual's diet should consist of all types of food rich different elements. Sometimes, to achieve a certain result in the fight against overweight, people refuse a particular product group. This is the root of the wrong approach.
For the body, a full-fledged composition of products is important. The table "Squirrels, fats, carbohydrates, vitamins" clearly demonstrates that it is possible to harmoniously choose products without refusing any kind.
Be careful! Excluding any of the types of products from its diet, one can disrupt the metabolism for which they serve as the basis.
Balanced nutrition, including both proteins and fats, carbohydrates and vitamins, - Pledge of health and wonderful well-being If you remove all products containing protein from your refrigerator, the body is deprived of the main building material. Without protein food, a person can live a maximum of one month, after this period is inevitable death, if the protein does not begin to flow into the body.
The oversight of the protein will not bring benefits, because the human device is calculated only on a certain amount of this element. Everything is superfluous, what will come with food will be derived, but this will lead to an excessive load on the digestive system.
Increase the amount of protein food is recommended only with intensive sports. Then the daily dose can be enlarged twice. This is due to the fact that protein coming together with food, saturated with proteins, is responsible for transportation of oxygen vessels. It is his body that requires in an increased quantity when physical Loads.
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If you remove from the diet, the products indicated in the "Squirrels, Fats, Carbohydrates, Vitamins" table, which include carbohydrates, you can deprive the body of the energy source. There is an erroneous opinion that abandoning them, you can remove the manifestations of excess weight and its own. This will not happen for a number of reasons, one of which is a small calorie content of one gram of carbohydrates.
It is not necessary to deprive the body of such products at intensive training in the gym, as well as if there is no desire to feel tired, depressed and sluggish. From carbohydrates, the organism is extracted with glucose, which improves well-being, attentiveness and memory, launches many processes occurring in the body.
It should not be afraid to recover from food saturated with carbohydrates. Obesity comes from a balance of the balance between the calories used and consumed.
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Visually demonstrates the composition of the product table "Squirrels, fats, carbohydrates, vitamins". Turning to her, it can be understood that the greatest amount of fats is in favorite products of "Myasouedov": oil and meat.
Fats used in reasonable quantities give the skin a radiant look, and hair shine and health. If we exclude them from the diet, the body is deprived of the material from which cell membranes are being built. Even, like carbohydrates, fats are the carrier of energy for the body.
In order not to gain excess weightIt is required to calculate the individual balance of fats and adhere to this norm. With this approach, the risk of disrupting the work of the heart muscle and blood vessels, and the functioning of the hormonal system is prevented.
It is categorically forbidden to exclude vitamins from consumption, it is not even mentioned. This will violate the work of many organs and organism systems, to development various diseases: Parodontosis, arthritis, pressure increase.
Product Composition (Table "Squirrels, Fats Carbohydrates, Vitamins" - acknowledged confirmation) must be useful for a person, so it is so important to get vitamins The main principle proper nutrition Consider right calculations Calories that will be spent after receiving food. They should enter the body in such a volume, which will then be consumed.
The food should be diverse, compliance with the rules and proportions of the use of useful elements does not cancel individual preferences in the diet. On the contrary, it is even necessary. Because the body gets used to established and unchanged nutrition. Then the unusual products will cause rejection and unpredictable reactions.
Food value of products - not only numbers in the table. Knowledge of her need to be used to compile your correct diet. Balanced nutrition will ensure the correct and established work of the body, will prevent the emergence of overweight and various diseases.
Look at the video O. separate nutrition and product compatibility (table):
What is proteins, fats, carbohydrates and vitamins (table), for which they need, as well as a list of products with their greatest content you will find in the following video:
