What is our food made of? What our “I” consists of What our food consists of

Proteins, fats, carbohydrates are the organic substances that make up our food. Each of these substances is necessary for our body to function properly.

Squirrels. The most important of these three components is protein, since it is he who performs the building function in the body. In turn, protein molecules consist of peculiar "building blocks" - amino acids. In total, there are 22 amino acids in nature, and 8 of them are considered essential, due to the fact that our body needs to receive them from the outside, as it is not able to synthesize on its own. According to the presence of essential and non-essential amino acids and the degree of assimilation, the protein that enters the body with food is divided into complete and inferior.

Complete proteins include animal products such as eggs, dairy products, meat, poultry, and fish. Vegetable protein from different types of legumes, soybeans, peas, various cereals and vegetables is considered defective. The disadvantage of incomplete protein is a relatively poor amino acid composition and a rather low degree of assimilation. For example, soy contains a relatively large amount of protein, but it is absorbed by the body by 30–40%, while egg white is almost completely.

Therefore, a sufficient amount of animal protein should be present in human nutrition, and if your goal is to lose weight, then this protein should be combined with a minimum amount of fat. The following products meet this requirement: egg whites, lean meat (beef, chicken, turkey), fish (pollock, cod, haddock, flounder, pike perch, hake, pink salmon, salmon), milk and low-fat dairy products .

Carbohydrates- the main energy pantry, the fuel thanks to which our entire body works. Carbohydrates are divided into simple (monosaccharides) and complex (polysaccharides). Simple carbohydrates give the body the so-called fast energy, assimilated by the body in the shortest possible time. At the same time, complex (they are also called complex) supply the body with energy more evenly and slowly.

Simple carbohydrates include various sweets containing sugar (sucrose), fruits (they contain glucose and fructose) and dairy products, in which there is a lot of milk sugar (lactose) - yogurt, milk, etc. Complex carbohydrates are present in all kinds of cereals: oatmeal, buckwheat, rice, as well as pasta, bread and vegetables. We have already discussed why complex carbohydrates are much healthier than simple ones.

Fats- this is also a kind of human energy battery, but they are fundamentally different from carbohydrates. First of all, fats are much more energy-intensive (if the breakdown of 1 gram of carbohydrates or proteins releases 4 calories, then the breakdown of 1 gram of fat - 9 calories). Fats are absorbed much more slowly by the body than even complex carbohydrates.

Fats are divided into saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA). Saturated fats include fats found in a number of animal products: dairy, eggs, meat. Unsaturated and polyunsaturated fats are rich in fish, nuts, seeds and some other foods. We have already said that consuming these fats is not only desirable, but even necessary, due to the fact that they help the body burn fat efficiently.

Serpukhov Municipal District

MOU "Kurilovskaya Gymnasium"

Serpukhov - 15

Extracurricular activity

under the program "Healthy"

Lesson on the topic:

What is our food made of?

Prepared by: teacher

primary school

Solonar

Marina Gennadievna

"What is our food made of?"

Target:

Formation of the idea of ​​the need for a varied diet as a prerequisite for health

Tasks:

Educational aspect:

To give children an idea about the main groups of nutrients - proteins, fats, carbohydrates, vitamins and mineral salts, the functions of these substances in the body;

To give children an idea of ​​what nutrients are in different foods;

To give children an idea of ​​the daily need of a student for nutrients;

Learn how to make a daily diet in nutrition;

To contribute to the formation of the ability to independently work with information sources (newspapers, books, magazines).

Promote the ability to work in a group;

Development aspect: promote the development of cognitive interest; promote the development of memory, thinking, attention; enrich the oral speech of students.

Educational aspect: instill an interest in maintaining one's own health; foster a culture of nutrition; to promote the preservation and promotion of health through fruits and vegetables; fostering a sense of camaraderie, the ability to work in a group.

Duration: 1 lesson (45 minutes)

Class: 3

Conduct form: class.

Technologies:

health-saving technology;

problem-dialogical training;

gaming technology;

student-centered learning;

communication technology;

ICT technology

Equipment: projector, interactive whiteboard, teacher's laptop, students' laptops, envelopes with subject pictures.

Course of extracurricular activities

I. Org. moment.

The bell rang for us.

Everyone walked quietly into the classroom.

Everyone got up at their desks beautifully,

Greeted politely.

Sit quietly, back straight.

I see our class at least where.

We'll start the lesson, friends.

We will respond actively

To behave,

To dear guests.

Would like to come back!

II. Work on the topic of the lesson.

1. Introductory conversation

- Guys, guess the riddle:

What is a fairy tale character?

He doesn't eat or drink at times.

How do you look at him?

Only the bones are visible! (Koschey)

Just look how skinny he is!

Why do you think he is like this?

Right. Because he doesn't eat well.

Why does a person need to eat?

To not die.

- Hypothesis.

Does a person need to eat only in order not to die?

Let's suppose a person will live if he eats bread and water?

But will the person who eats like this be healthy?

What does it mean to "eat well"?

What rules should we remember in order for our nutrition to benefit us?

(try to eat at the same time, do not eat hot food, be sure to have breakfast, do not eat a lot of fried, salty, spicy foods, eat less buns and sweets, etc.)

Guys, what do you think our food should be like? (our food should be varied)

Do you think all food is healthy?

It is true that not all food is healthy. There are foods that are very harmful, there are those that can be used occasionally, and there are healthy foods.

2. Game - competition "The most useful products".

Children are given envelopes with colored cards (red, yellow and green), time is given to determine the products of the “red”, “yellow” and “green” tables. Students should choose table products that match the color of the envelope and explain their choice. (the task is performed on laptops)

3. Work on the topic of the lesson.

And what good is a variety of food? Let's try to figure it out.

To understand this, you need to know what foods are made of.

What do you think food is made of?

What do you think we will talk about in today's lesson? (Slide 1)

Why do we need to know this?

A person eats products of animal and vegetable origin.

How do you understand animal products? (Slide 2)

What does plant-based food mean? (Slide 3)

4. Physical education

- Let's now determine which group the listed products belong to:

Finger play. Connecting the fingers with pads, starting with the little fingers, one pair of fingers for each poetic line; while the palms do not touch each other.

We went to the market, little fingers

Many pears there and persimmons, nameless

There are lemons, oranges, medium

Melons, plums, tangerines, index

But we bought a watermelon - large

This is the most delicious load! all fingers are clenched and unclenched

Self-massage of the phalanges of the fingers - stroking with the thumb of all other fingers in turn in the direction from the nail phalanx to the base of the finger. The exercise is performed immediately on two hands.

We have grown garlic, index

Pepper, tomato, zucchini, medium

Pumpkin, cabbage, potato, unnamed

Onions and a little peas, little finger

We picked vegetables, squeezing and unclenching

They were fed to friends. fingers on both hands.

Foods contain different nutrients.

Only besides them, the products contain vitamins, minerals and water.

Now let's figure out what nutrients are and why a person needs them.

What do you think nutrients are?

Nutrients include proteins, fats and carbohydrates. (Slide 4)

- Why do our bodies need proteins?

The main manifestations of life are associated with proteins - metabolism, muscle contraction (and therefore movement), the ability to grow and reproduce (proteins are part of all cells), nerve irritability (information transfer), and hence thinking, memory, as well as immune function - protection against disease-causing organisms. Proteins are contained inmeat, eggs, milk, fish, as well as in plant products - legumes, nuts. (Slide 5)

Why does the body need fat?

Fats protect all human organs from mechanical damage and are a substance that stores energy for a person for a long time. Fats are found in meat and dairy products and in vegetable oils. (Slide 6)

Carbohydrates are also indispensable in human nutrition. Carbohydrates are of two types - starch and sugar. Starch is a carbohydrate of root crops, cereals, nuts. Sugar is found in fruits.

Carbohydrates - in bread, fruits, potatoes. (Slide 7)

In products, you can observe more of some substance: if it is a protein, then the product is usually called a protein product, if there are more fats, a fat-containing product, and if there are more carbohydrates, a carbohydrate-containing product.

Also in the food should be vitamins, they are contained in fruits and vegetables.

Wateris the most important substance in the human body. Humans are made up of 70 percent water. All processes in the body proceed only in solutions.vitaminsare complex chemical compounds that are involved in very important metabolic processes in the body. That is why there should always be enough of them in the diet. (Slide 8)Mineralsneeded by humans in relatively much smaller quantities. They are also involved in many processes in the body and are needed to build good bones and teeth.

4. Reflection

Each team is given the same sets of pictures (on laptop screens) with food products to determine certain nutrients in them. Each group needs to select pictures with given nutrients: one team needs to choose protein foods, the second - fat-containing foods, the third - carbohydrate-containing foods.

5. Summary of the lesson.

That's the end of the lesson.

The bell rang again

We can safely rest

And then back to business.

First of all, it must be said that the concept of “I” is a rather complicated concept. Through the complexity and versatility of human activity, each of us sees ourselves from different angles.

Therefore, they distinguish: “true self” - the image that a person imagines at a given moment; "dynamic self" - what a person wants to become; “fantastic self” - how a person sees himself in dreams, what he would like to become if it were possible; "future self" - what a person can become; “Idealized self” – how pleasant it would be for a person to see himself; and a number of "invented 'I's" - how a person presents himself on purpose, as if hiding under masks that cover up some features of the "true self".

How can an ordinary person know about himself? A person can decide by comparing himself with other people. And he not only looks in the mirror, stating certain qualities: kindness, intelligence, discipline, ability to work, optionality, boastfulness, etc. - he seems to try on these qualities for himself, whether he has them or not.

Self-knowledge, self-analysis are very necessary and very difficult. And very delicate. You can be your own psychologist only in the general sense of the word: try to understand yourself, always determining the internal springs of behavior, actions, desires.

Self-analysis is necessary in order to identify the reserves of the individual in order to fully surrender to his beloved work, understanding its significance for himself, for the future, for society. Creative people necessarily engage in self-knowledge throughout their lives.

Self-analysis is good because by recognizing oneself, a person can more fully characterize his “real self”. And knowing his “true self”, he seeks to bring it closer to the “ideal self”.

It's easy to say - get closer to "I'm perfect". In fact, in life, careful introspection, self-knowledge in order to correct your mistakes, given previous experience, self-improvement is a very difficult task. It requires a lot.

First and foremost, be honest with yourself.

Why is it hard? Yes, because it is natural for a person to look for “objective” reasons for this or that act, which he did not really like, caused dissatisfaction with himself. And very often objective reasons are justifiable reasons. For example: he didn’t clean the apartment - there wasn’t enough time, he promised to bring a book to a friend - he forgot, he didn’t come to his mother - he was busy at work and the like.

Self-control, analysis of various motives and reasons that forced one or another decision to be made, also require desire, willpower, and continuous training.

Only a man of courage can do this. It is necessary not only to ask yourself, but also to answer yourself truthfully.

Make it a rule to fight yourself with a simple technique: because this is bad, you need to do the opposite! This will help you win over yourself.

At the end of the article I will quote the words of the great German poet Goethe: “How can you know yourself? Only by action, never by observation. Try to do your duty and you will find out what you are.”
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Lina Movchan

It is known that the products that enter our body with food are digested in the stomach and intestines, and then in the form of nutrients they enter through the blood to all organs and tissues. These nutrients are proteins, fats, carbohydrates. The composition of the products also includes vitamins, minerals and water.

Squirrels

Why does the body need proteins
Proteins are the building blocks of the body. They are needed for the construction and growth of all organs and tissues, the formation of hormones, hemoglobin. Proteins make up substances that are responsible for protection against diseases, digestion of food.

Proteins in the body are constantly consumed and updated. They, unlike fats and carbohydrates, do not accumulate in the reserve and are not formed from other nutrients. Therefore, proteins are an indispensable part of food. As a source of energy, they are of secondary importance. When burned in the body, 1 g of protein releases 4 kilocalories.

Where are proteins found

The main sources of protein are meat, fish, poultry, eggs, and dairy products. These are animal squirrels. There is little protein in plants. Vegetable proteins are found in nuts, beans, peas, etc.

Since most proteins are of animal origin, we can safely say that proteins are everything that runs, jumps, flies and swims.

What foods have the most protein

In table 1 you will see which foods contain the most protein and which foods are poor in protein.

The most useful proteins

It is important to take into account not only the amount of protein, but also its quality - the biological value. It depends on the composition of the protein and how easily it is digested in the body.

Proteins of eggs and dairy products, meat and fish are very useful. They are well digested and absorbed. Vegetable proteins are not as healthy and are more difficult to digest because they are surrounded by a “shell” of fiber, which inhibits the action of digestive enzymes (especially in legumes, mushrooms, nuts, whole grains).

Which proteins are digested the fastest?

More than 90% is absorbed from the proteins of animal products in the intestines, from vegetable products - 60-80%. The proteins of dairy products and fish are digested the fastest, then meat (beef is faster than pork and lamb), bread and cereals (the proteins of wheat bread made from high-grade flour and semolina are faster). With age, the absorption of proteins from dairy products decreases. Fish proteins are digested faster than meat because fish have less connective tissue (veins).

Gelatin is obtained from the connective, cartilage and bone tissue protein called collagen. The composition of gelatin is incomplete, but dishes from it are easily digested.

Heat treatment speeds up the digestion of proteins, for example, boiled eggs are digested faster.

However, too long heating can degrade protein quality. Therefore, it is necessary to pre-soak cereals to reduce the cooking time of cereals.

How much protein should be in food

Proteins should make up 20% of the total diet. Animal proteins should account for 55% of the total protein in food.

Fats

Why do we need fats
Fats are the main source of energy for the body. Giving energy is the main role of fats. 1 g of fat during combustion gives 9 kcal (for comparison: 1 g of proteins or carbohydrates - 4 kcal).

What foods contain fat

They are found in meat and dairy products (lard, meat, butter) - these are animal fats.

We get vegetable fats from different types of oil - corn, olive, sunflower, etc.

Why is it bad to eat a lot of fatty foods

• Too fatty food leads to obesity, hypertension, atherosclerosis, cholelithiasis.
• With an excess of fat in the diet, the absorption of proteins, microelements (calcium, magnesium) worsens and the need for vitamins increases.
• Fat slows down the stomach and delays the movement of food out of it. Therefore, there are digestive disorders.

Why are fried foods so bad?

Fats oxidize rapidly in the presence of light and heat. Therefore, stale and overheated fats are harmful. During frying, substances are formed in fat that cause irritation of the gastrointestinal tract, kidneys, metabolic disorders, and the development of cancer.

Cholesterol

Cholesterol is a fat-like substance that plays an important role. Cholesterol is part of the cell membrane, is involved in the formation of bile, sex hormones and stress hormones, as well as vitamin D.

Normally, an average of 0.5 g of cholesterol per day is supplied with food, and 1.5-2 g is formed in the body itself, that is, much more. The main source of cholesterol in the body is animal fats.

By itself, cholesterol is not only harmless, but beneficial to the body, but its excess leads to cardiovascular and cancerous diseases.

Should cholesterol be eliminated from food?

If you sharply reduce the content of cholesterol in food, its formation in the body will also sharply increase. Therefore, it is impossible to completely refuse products containing cholesterol. Gotta eat moderate the amount of foods with cholesterol and foods that slow down the absorption of food in the intestines (vegetables, fruits).

Some people need to reduce the intake of cholesterol from food, for example, when its level in the blood is high. To do this, you need to eat boiled dishes, since cooking meat and fish destroys up to 20% of cholesterol.

All people need to limit the proportion of solid fats. Butter and vegetable oils are more useful.
It is known that the inhabitants of the Mediterranean, who eat a lot of seafood and olive oil, are much less likely to suffer from cardiovascular and oncological diseases than the inhabitants of Western and Eastern Europe, who love animal fats.

Why vegetable oil is better

Vegetable oils, especially olive oil, reduce the content of the so-called "bad" cholesterol, which is deposited on the walls of blood vessels in the form of cholesterol plaques and causes atherosclerosis. In addition, vegetable oils contain sitosterol, a substance that reduces the risk of colon, breast and stomach cancer. Sitosterol is also found in nuts and grains. In addition, vitamin E, which is found in vegetable oil, delays the development of atherosclerosis and cancer.

It is impossible to fry in vegetable oil (!), Because when it is strongly heated, toxic substances are formed, including those that cause cancer.

Therefore, remember: vegetable oils should be eaten fresh. Overheated vegetable oil is very harmful!

Which vegetable oil is best?

Olive oil is more useful, but any other is not much inferior to it. The healthiest unrefined cold pressed oil.

How much fat should you eat

The proportion of fat in the diet should be 25-30% of the daily calorie intake, while there should be more vegetable fats.

What are "hidden fats"

These are foods high in fat: sausage, sausages, nuts, cheese. In them, fat is not as conspicuous as in "visible fats" (lard, butter, margarine, fatty meat, vegetable

oil).

If vegetable oil is so useful, is it necessary to eat it in large quantities?

Vegetable and fish oils have the same calorie content as animal fat. Therefore, they cannot be eaten more than the norm.

To lose weight, maybe eliminate fat completely?

It is impossible to give up fat completely in order to lose weight. Fats are needed to build cell walls, provide the body with fat-soluble vitamins (A, D, E) and

essential fatty acids, for the synthesis of hormones and bile. Therefore, the main thing is a balanced diet.

If you need to lose weight, it is enough to limit fats in food.

You can limit the amount of fat in your diet like this:
Steam food instead of frying.
There are low-fat varieties of milk, meat, fish.
There are more fish than meat.

Carbohydrates

Carbohydrates are vegetable (bread, cereals, fruits, berries, vegetables) and animal (milk, kefir)origin. There are "protected" and "unprotected" carbohydrates.
"Protected" carbohydrates contain starch. In the stomach and intestines, they are digested and broken down into separate "bricks" - glucose molecules that enter directly into the bloodstream. This process takes time, so blood sugar rises slowly.
“Unprotected” or “simple” carbohydrates include: sucrose (sugar), glucose (fruits, berries, honey), lactose (liquid dairy products), maltose (kvass, beer), fructose (berries, fruits, honey). These carbohydrates are very quickly absorbed and, accordingly, raise blood sugar levels very quickly.

"Protected" carbs are healthier than "unprotected" carbs.
Carbohydrates more than other foods affect blood sugar levels.
CONCLUSIONS
1. Each product provides the human body with the necessary amount of energy and "building materials".

2. Products consist of such basic components as: carbohydrates, proteins, fats.
3. For nutrition planning and control, it is convenient to distribute all products into three groups, depending on which components they contain the most:

• containing carbohydrates (sugar, bread, cereals, potatoes, fruits)
• containing protein (meat, fish, eggs)
• containing fat (fatty meats and fish, lard, butter, vegetable oil)

4. Energy is necessary for the work of all organs, body systems, for all life processes. Each of the components of food during "combustion" forms a corresponding amount of energy:
1 gram of carbohydrates - 4 kilocalories (kcal)
1 gram of protein - 4 kilocalories

1 gram of fat - 9 kilocalories
5. Only carbohydrates affect the blood sugar level (glycemia), therefore, it is they that must be taken into account when planning the nutrition of a patient with diabetes mellitus.

The foods that people eat are extremely diverse. There are dozens of different types of vegetables and fruits, various meat, dairy and fish products. However, all this diversity, upon closer examination, turns out to be not so great. All products have long been studied and found that they contain the same nutritional substances, which are precisely what are of value to us.

The main nutrients are carbohydrates, fats and proteins. Carbohydrates include sugars, as well as starch, dextrins and some other substances.

Proteins are the main component of human food. The fact is that all organs and tissues of our body consist of a variety of protein substances. In the process of life, we constantly consume these substances and they must be replenished all the time. But it is impossible to create protein substances from carbohydrates and fats.

Proteins are much more complex in structure than fats or carbohydrates. Their main difference is that the composition of each protein molecule necessarily includes nitrogen, which is not found in either fats or carbohydrates. Therefore, in order for our body to develop and exist normally, we must consume ready-made proteins with food.

Thus, the proteins included in food products are the main building material from which our body is created. In addition, during the assimilation of proteins by the human body, energy is also released (4.1 kcal per 1 g of protein). Most proteins are found in animal products - meat (14-22%), fish (12-20%), milk and dairy products (3-4%), much less - in vegetables (0.5-4%) and fruits (0.5-1%). Animal proteins are somewhat different from vegetable proteins. For normal human nutrition, a certain minimum content of animal proteins is required.

From the above, however, it does not follow that proteins, which are the main part of our diet, can completely replace fats and carbohydrates.