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| Nutrients in Foods
Suppose you could choose between a candy bar, a donut, or a carrot for a snack. Which would be the best nutritional choice? Why? Each of these foods contains nutrients. Knowing that you need certain minimum amounts of nutrients is the first step in making wise decisions about food. Nutrients are chemical substances in foods that furnish body fuel for energy, provide materials needed for building and maintenance of tissues, and supply substances that function in the regulation of body processes. Each day you need a combination of fifty nutrients for good health. There are six main kinds of nutrients in foods. These are proteins, carbohydrates, fats, vitamins, minerals, and water. Proteins are chemical substances that are essential for the growth, development, and repair of all body tissues. Proteins are major components of all living cells. They are a major source of building material for muscles, blood, hair, skin, nails, and internal organs. Some hormones are proteins that control growth, sexual development, and metabolism. Enzymes and antibodies are also proteins. Proteins help regulate the body’s fluid balance. During childhood, protein deficiency may stunt growth and retard mental development. During adulthood, protein deficiency may result in fatigue and mental depression. It may be accompanied by lowered resistance to infection and slower recovery from diseases and wounds. Carbohydrates are chemical substances that are the main source of energy for your body. There are two main types of carbohydrates - complex carbohydrates, or starches, and simple carbohydrates, or sugars. Complex carbohydrates in plant sources consist of starch and cellulose. Starch is essential in your diet as a source of energy. Grains and vegetables, such as potatoes, are main sources of starch. Cellulose is fibre that cannot be digested by humans, but it provides the bulk necessary to exercise the muscles of the digestive tract. Sugars are found naturally in fruits, honey, milk, sugarcane, and sugar beets. A diet that includes a variety of plant material will provide both simple and complex carbohydrates. Fats are chemical substances that provide additional energy and help your
There are two kinds of fats. Saturated fats are fats from foods of animal origin and are usually in solid form at room temperature. Steak, pork, liver, and ham contain saturated fats. Dairy products such as whole milk, cream, cheese, and butter also contain saturated fats. Unsaturated fats are obtained from foods of vegetable, nut, or seed origin and are usually liquid at room temperature. Olive oil, corn oil, peanut oil, and sesame oil are fats that are unsaturated. Unsaturated fats are also found in animals that fly or swim. Fish, chicken, duck, and turkey are foods that contain unsaturated fats. Vitamins are substances in foods that help chemical reactions take place in the body. Vitamins are divided into two types: water-soluble vitamins and fatsoluble vitamins. Water-soluble vitamins are easily dissolved and cannot be stored in the body. Vitamin В complex and vitamin С are water-soluble vitamins. Your body needs a fresh supply of these vitamins each day. Fat-soluble vitamins are vitamins that can be stored in the body. The liver is the main storage organ for the fat-soluble vitamins. Because your body stores fat-soluble vitamins, you do not need to consume large quantities. Five percent of your body weight is made up of minerals. Minerals are nutrients that regulate many of the chemical reactions in your body. The seven minerals found in the largest amounts are calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulphur. Some food sources, such as leafy green vegetables, are excellent sources of both vitamins and the minerals calcium and iron. Although water is not a food, it is considered a nutrient. Water makes up about 60 percent of your body mass and is involved in all body processes. As a basic part of blood, water carries nutrients to all body cells and waste products to the kidneys. Water is needed for each of the chemical reactions in the digestive process. Your body temperature is affected by water. Your body’s water balance is maintained with the intake of water and the output of urine and perspiration. жүктеу/скачать 264,17 Kb. Достарыңызбен бөлісу:
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