What are the seven nutrients? Everyone should supplement a certain amount of nutrition for their bodies, so that our bodies will be healthier. So what are these seven nutrients for everyone?
1 What are the seven nutritional elements in protein?
Protein is a polymer compound composed of amino acids, which is closely related to life and life activities. It is an important part of tissues and cells. Its content accounts for 45% of the total human body, so it is not difficult to see that its proportion in the human body is very high. It is used to renew and repair strong cells, and also participates in the function of human material metabolism and the regulation of human physiological work. Provide heat for human body. About 13% of the daily heat of human body comes from protein.
Lipids:
Lipid is a combination of fat and lipid, which is an important part of the body. Fat is a compound of fatty acids and glycerol, and lipids mainly include phospholipids, glycolipids, cholesterol and cholesterol lipids. The main function of fat is to provide heat energy for human oxidation and promote the absorption of fat-soluble nutrients. The role of lipids is mainly manifested in physiological functions, and it also plays a role in hormone synthesis in human body.
Sugar:
Sugar is a substance composed of carbon, hydrogen and oxygen. It looks like carbohydrate, so sugar is called carbohydrate. Its main function is to provide energy for the human body. More than half of the calories needed by the human body are provided by the oxidative decomposition of sugar. It can also form active ingredients with protein and lipids, that is to say, if the human body does not absorb sugar, its energy will be lost.
Vitamins:
Vitamins are essential organic substances to maintain human life activities and important active substances to maintain human health, which are divided into water-soluble vitamins and fat-soluble vitamins. There are many kinds of vitamins, each of which has its own function in the human body. Some vitamins are extremely small in human body, but they are also indispensable. If the human body can't absorb them effectively, it will also suffer from various diseases, and it participates in the metabolism of matter and energy.
Inorganic salt:
Inorganic salts are minerals, and the minerals needed by human body are also divided into two categories, macro elements and trace elements. Minerals are an important part of body tissues, which can adjust the balance of body fluids, maintain the pH in the body and activate the enzyme system. It is an indispensable element of human body. Although its content is extremely small, its function is indispensable.
Water:
Water is necessary for all life and plays an important physiological function in life activities. We often hear that people can live for seven days without drinking water, while people can live for more than seven days if they are hungry. From this, it is not difficult to see the importance of water in life. Water accounts for about 50% to 60% of human body weight. It is a dissolving agent of nutrients and a transport carrier of nutrients, and also has components for regulating human body temperature and lubrication.
Dietary fiber:
Dietary fiber is mainly the sum of edible plant components, sugars and similar substances that help the human body digest and absorb, and it is fermented in the large intestine, including polysaccharides, lignin and related plant substances. Has the effects of moistening intestine, relaxing bowels, regulating blood sugar and Shen Du, and reducing blood fat. Its main task is to improve intestinal function, mediate lipid metabolism, mediate carbohydrate metabolism, and help control human body weight.
These seven substances constitute human life and life activities. Some substances have a large proportion, while others have a very small content, but they all perform their duties in their respective fields and play an important role. Each substance has its own role.
For example, in order to mediate the digestive tract, especially people with constipation, the intake of dietary fiber can be increased, which can not only mediate the gastrointestinal tract, but also help to lose weight. If you are too obese, you can reduce your fat intake and so on. After understanding the composition of seven substances needed by the human body, we can better serve the body.
What are the seven nutrients? 2 1, protein.
Protein is a substance closely related to life and various forms of life activities, and protein participates in every cell and all important components of the body. There are many kinds of protein in human body, with different properties and functions, but they are all composed of more than 20 kinds of amino acids in different proportions, which are constantly metabolized and updated in the body. The ingested protein is digested and decomposed into amino acids in the body, and then it is recombined into human protein in a certain proportion in the body after absorption.
At the same time, the new protein is constantly metabolizing and decomposing, which keeps them in a dynamic balance. Therefore, the quality and quantity of food protein and the proportion of various amino acids are all related to the amount of protein synthesized by the human body, especially the growth and development of teenagers, the prenatal and postnatal care of pregnant women and the health and longevity of the elderly, which are closely related to the amount of protein in the diet.
2. Fat
Fat is an important part of body tissue and the main raw material for supplying heat. Both protoplasm and cell membrane in cells contain fatty compounds. More than 95% of the lipids in food are triglycerides, in addition to cholesterol lipids and phospholipids.
3. carbohydrates
Carbohydrates, also known as carbohydrates, are an important class of organic compounds that exist most and are widely distributed in nature. Glucose, sucrose, starch and cellulose are all carbohydrates. Carbohydrate is the main source of energy needed by all living things to maintain life activities. It is not only a nutrient, but also has special physiological activity. For example, heparin in the liver has anticoagulant effect; Blood sugar is related to immune activity. In addition, the components of nucleic acid also contain carbohydrates-ribose and deoxyribose.
4. Water
Water is an inorganic substance composed of hydrogen and oxygen, and it is a colorless and odorless transparent liquid at normal temperature and pressure. In nature, pure water is very rare, because water is usually a solution of acid, alkali, salt and other substances.
5. minerals
Minerals are the general term for inorganic substances in human body. Like vitamins, they are all essential elements for human body, and minerals cannot be produced and synthesized by themselves. The daily mineral intake of human body is basically certain, but it varies with age, gender, physical condition, environment, working conditions and other factors. There are about 50 minerals in the human body. Although they only account for 4% of human body weight, they are essential components of organisms.
6. Vitamins
Vitamins, also known as vitamins, are a kind of organic substances necessary to maintain human life activities and important active substances to maintain human health. The content of vitamins in the body is very small, but it plays an important role in the process of human growth, metabolism and development.
What are the seven nutrients? 3 1. protein: Human cells are made of protein. The function of protein in human body is to maintain and repair the tissue and muscle structure of the body, and it is also a component of immune system antibodies, which plays an important role in metabolism.
2. Sugar: Carbohydrate is the main energy source of human body, which generates four calories per gram to supply the main energy source of cells, nervous system and brain. Disaccharides are mainly stored in starch in cereals and wheat products, while monosaccharides are stored in natural fruits.
3, fat: fat can produce nine calories per gram, which has the function of supporting and separating the main organs of the body.
4. Minerals: act as catalysts for various chemical reactions in the human body. The main minerals are: calcium, magnesium, phosphorus, potassium and sodium. Trace minerals: copper, zinc, manganese, iodine, silicon and iron.
5. Vitamins: Vitamins are nutrients for the human body to maintain normal metabolism. When dieting, it is best to supplement a to z vitamins and minerals every day. It is more effective to supplement after meals than on an empty stomach.
What middle-aged men need to add. nutrition
(1) Eat a certain amount of chromium.
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink a certain amount of beer, but they should not drink beer every day.
(2) Eat foods rich in fiber.
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, eliminate some carcinogens and avoid rectal cancer.
People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
(3) Eating foods containing magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
(4) foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
(5) Foods containing vitamin B6
Vitamin B6 helps to improve people's immunity and can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.