Balanced nutrition formula

The proportion among proteins, fats and carbohydrates normally for grown up men and women of mental labour is 1:1, 1:4,1, if it is hard physical labour – 1:1, 3:5. For calculation we take the amount of proteins as a measure unit. E.g. if the ration contains 90 gr of protein, 81 gr of fat and 450 gr carbohydrate, then the proportion is 1:0, 9:5. Therapeutic diet can change if necessary the number of proteins, fats or carbohydrates. The optimum proportion of calcium, phosphor and magnesium is 1:1, 5:0, 5.

Proteins

Take part in all of the human organism processes, are the source of essential aminoacids, provide material for hormones synthesis, hemoglobin, vitamins, enzymes; proteins keep constant reaction of the medium in plasma, cerebrospinal fluid, intestine secretions. The amount of animal proteins should be 55-60% of all proteins. Daily protein requirements are 100-120 gr.

Fats

Fats participate in metabolic processes being a part of cells and tissues; they are valuable energy resource (burning of 1 gr of fat gives 9 kcal). In thetotal amount of fats vegetable oils as a source of essential fatty acids must be up to 30%. Daily requirements of fats are estimated at 60-150 gr.

Carbohydrates

They are not only energy material (oxidation of 1 gr of carbohydrates gives 4 kcal), but also the necessary substance for normal protein metabolism and lipid (fat) exchange (“fats burn in the flame of carbohydrates”) and synthesis of hormones, enzymes, secretion of the salivary gland. In the total amount of carbohydrates starch should be 75-80%, easily digested carbohydrates 15-20%, cellulose and pectin 5%. The daily carbohydrate requirements are 400-500 gr.

Dietary fibers

An important part of a good nutrition diet is the inclusion of the so-called ballast substances – dietary fibers (vegetable fibers, cell membranes); daily requirements – 25-30 gr. Dietary fibers decrease the use of energy by creating the sense of satiation, participate in the stimulation of the intestine motor function and choleresis (bile production), decrease of cholesterol level in blood, normalization of the intestine microflora, etc.

Water

60% of body mass, provides vital activity of the organism – exchange, digestive, thermoregulating, excretory, etc. Daily water requirement – 2-3 litres.

Vitamins

Are essential part of the nutrition. The term “vitamin” was introduced by the Polish biochemist Casimir Funk (1912)” Greek vita – life, amin – protein (he thought that all the required substances have protein nature and contain aminogroups). Nowadays vitamins are organic low molecular combinations of different structure and chemical nature. Generally vitamins are synthesized by plants and microorganisms. These substances take part in all metabolic processes of the organism; they have an important part in prophylaxis of cardiovascular and oncological diseases. An isolated intake of only one of the 20 vitamins can disbalance other organic substances that are required for normal vital functioning of the organism. That is why they are used as complexes – so-called polyvitamins (Undevit, Decamevit, Unicap, etc.). Unfortunately, they are made of synthetic not natural components. That is why natural organic products are preferable. Lack of one or several vitamins in the nutrition causes serious malfunction in tissue growth and nutrition, metabolism and others which can in some cases cause death. E.g., deficiency of ascorbic acid (C), nicotine acid (PP), pyridoxin (B6) leads to the formation and development of atherosclerosis, CHD (coronary heart disease).

Minerals

Take part in tissue building, regulation of electrolytic blood contents, influence the essential vital processes of the organism (digestion, immunity, hematosis, hemocoagulation, etc). The first to divide the chemical elements of our organism into macroelements, microelemnts and ultraelements was Russian scientist Vladimir IvanovitchVernadsky (1863-1945). According to his classification macroelements (Greek macros - large) are calcium, phosphor,magnesium, potassium, sodium, chlorine, sulfur (their total amount in organism is 0,1 % and more), microelements (Greek micros - small) – iron, silicon, gold, radium, uranium, etc. (in organism 0,0001% and less). Nowadays we only use the terms micro- and macroelements. Macroelements are essential, they are measured in grams. The amount of microelements in the organism is less than 0,01%; daily requirements are measured in milligrams and/or micrograms.