Nourishing assistance
Who mentally and physically fit wants to remain, a balanced nutrition needs. Inform for example about sportsman food or healthy Pausensnacks.
Nutrient multiplication table – energy for the body
Our food contains materials, which supply energy, develop body substance and/or provide for optimal bodily functions. Additionally the body water needs. We give an overview.
Energy
Humans have a certain power requirement depending upon individual arrangement. By way of the food it supplies itself the necessary calories.
One differentiates between the energy-supplying main nutrients of coal hydrates, fat and protein (protein). For the healthy attitude of the body a food, which consists 30 per cent to 50 to 60 per cent of coal hydrates, of fat and ten to 15 per cent of protein, is optimal.
A kilocalorie (kcal) is the energy quantity, which a litre water around a degree warms up. The unit Kilo joule (kJ) supplements the kilocalorie value. A kilocalorie corresponds about four Kilo joule. The main nutrients supply the following energy values per gram (g):
1 g of coal hydrates: 4,1 kcal (17 kJ)
1 g fat: 9,3 kcal (39 kJ)
1 g Eiwei?: 4,1 kcal (17 kJ)
Power requirement
Sex, age, size, climate, metabolisms and Aktivitat determine the individual power requirement. It covers reason and achievement conversion.
The basic conversion is used up the energy quantity, those the body at volliger peace and same outside temperature in 24 hours for respiration, cycle, metabolism etc.. The achievement conversion depends on duration and intensity of the physical activity (easily, moderately severe, heavily).
Both conversions correspond to the energy quantity, which is daily used. If the loss does not become balanced, one loses in weight.
Women have a daily power requirement of approximately 1,900 with more easily activity kcal (7,950 kJ), men of approximately 2,400 kcal (10,040 kJ).
Coal hydrates
Among coal hydrates rank sugars, strength and nearly all ballast materials. About coal hydrates should supply half of the daily needed energy.
Coal hydrates consist water and oxygen of coals -. One finds it predominantly in vegetable food as simple -, to double and multiple sugars.
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Single sugar
Simple and two-fold sugars taste sweet. They supply the body at short notice with energy. Among the single sugars (Monosaccharide) rank for example glucose (grape sugar), Fruktose (fruit sugar) or galaktose.
Two-fold sugar
One calls saccharose (household sugar), Laktose (lactose) or maltose (Malzzucker) two-fold sugar (Disaccharide). Household sugar is a pure source of energy, empty energy supplier so mentioned, because it does not provide further nutrients.
Multiple sugar
Multiple sugars (polysaccharide, complex coal hydrates) occur for example as strength or glykogen in getreideprodukten, potatoes, Huelsenfruchten and raw food.
These food supplies important nutrients and ballast materials, like cellulose, apart from energy pektin, insulin etc.. Ballast materials fill the stomach and energize the intestine.
Complex coal hydrates provide for a constant blood sugar mirror and a long saturation. They should constitute the main part of our food coal hydrates.
Fat
Are fat fuel, taste carrier and source for essenzielle fat-sour. Without fat the body cannot take up certain vitamine.
Fats are carriers of fat-soluble vitamine and consist of fatty acids. These can be satisfied, in or several times insatiated.
While satisfied fatty acids predominantly occur in animal food, many vegetable oils contain a high portion of insatiated fat sows for example . Some of it are essential, i.e. the body can it it not manufacture and must over the food take up.
Animal fats contain Cholesterin, a fat-similar substance, which can lead in to high blood concentrations to cardiovascular diseases.
Highly concentrated energy is fat. The organism stores a fat surplus as body fat, likewise in fat converted sugar or alcohol.
The daily recommended fat supply from 80 to 100 gram should consider bread upstroke, food oils as well as hidden fats (sausage, cheese, Nuesse, sweet goods) to one third each.
Protein
Proteins determine building, function and metabolism of all living cells and fabrics. They consist of Aminosauren of vegetable or animal origin.
Protein (protein) is building material of all body cells as well as a component of blood, muscles, enzymes and unites hormones. Protein consists of Aminosauren. Altogether there are 20, some of it is essential.
The Aminosaurezusammensetzung of animal protein is better usable for humans than protein from vegetable food.
A combination animal and vegetable protein carriers is particularly favorable: for example bread with fish or cheese and/or Pellkartoffeln with quark or eggs. Thus the protein quality is altogether increased.
The daily requirement of a healthy adult amounts to 0.8 gram protein per kilogram body weight, according to approximately 50 to 80 gram.
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