Micronutrients are the nutrients required in large amount

Macronutrients are nutrients that the body needs in large quantities, including carbohydrates, fats, and proteins. They are also known as "macros".

1. MACRONUTRIENTS

2. Rational nutrition is the physiological nutrition of healthy people, which ensures the constancy of the internal environment of the organism (homeostasis) and supports its life manifestations (growth, development, activity of various organs and systems) at a high level under various conditions of work and life.

3. Principles of rational nutrition The quantitative value of the diet (the caloric content of the diet should satisfy the energy costs of the organism). The quality value of the diet (food should contain enough protein, fats, carbohydrates, vitamins, mineral salts). Balancing (nutrition should be balanced by the content of various nutrients, the number of which should be in certain proportions to each other). Diet mode Ensuring the digestibility of food (must be provided a high level of assimilation of nutrients). Harmlessness of food (food should be harmless with regard to the presence of pathogenic microorganisms and toxic substances).

4. The requirements for energy, macro- and micronutrients cause: 1. Age 2. Sex 3. Level of physical activity 4. The climate 5. Special physiological conditions (pregnant and lactating women)

5. Caloric content of a daily diet should be 2150-3800 kcal. Daily requirement for nutrients:   Proteins - 60-114 g   Fats - 57-127 g   Carbohydrates - 238 -551 g

6. The contribution of various component towards total calorie is: Protein 12-14% Fats 3 % Carbohydrate 56-58% 1 g protein 4,1 calories 1 g carbohydrate 4,1 calories 1 g fat 9,3 calories

7. Nutrients are thought to be of two types: macronutrients which are needed in relatively large amounts, and micronutrients which are needed in smaller quantities.

8. Macronutrients The macronutrients are carbohydrates, fats, and protein. The macronutrients provide structural material (amino acids from which proteins are built, and lipids from which cell membranes and some signaling molecules are built) and energy. Some of the structural material can be used to generate energy internally, and in either case it is measured in Joules or kilocalories (often called "Calories" and written with a capital C to distinguish them from little 'c' calories). Carbohydrates and proteins provide 17 kJ approximately (4 kcal) of energy per gram, while fats provide 37 kJ (9 kcal) per gram, though the net energy from either depends on such factors as absorption and digestive effort, which vary substantially from instance to instance. Vitamins, minerals, fiber, and water do not provide energy, but are required for other reasons.

9. Proteins Proteins are structural materials in much of the body (e.g. muscles, skin, and hair). They also form the enzymes that control chemical reactions throughout the body. The body requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance). As there is no protein or amino acid storage provision, amino acids must be present in the diet. Excess amino acids are discarded, typically in the urine.

10. ROLE PROTEINS IN NUTRITION structural - to build new tissues , for repairing worn out body tissues, protective (immunoglobulins play a large role in the resistance of the body against disease), regulative (protein as a component of enzymes and hormones), transport (hemoglobin in blood – transport O 2 ), energy (12-14 % daily caloricity, 1 g gives 4 Kcal).

11. Some amino acids are essential (body cannot produce them internally) and some are non-essential (body can produce them from other nitrogen-containing compounds). About twenty amino acids are found in the human body, and about ten of these are essential and, therefore, must be included in the diet. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important in some situations: during early development and maturation, pregnancy, lactation, or injury (a burn, for instance). A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids.

12. PROTEINS are the fundamental structural components of all living cells. About 18% of the body is in the form of protein. Proteins may be of animal or plant origin (milk, egg, meat, for such food contain large amount of essential amino acids). For adults animal protein must be 50% daily For children animal protein must be not less than 60% daily. Amino acid: Basic building blocks of proteins and peptides. Essential amino acids: 9 amino acids which cannot be formed by the body like methionine, lysin, tryptophan, leucin, isoleucine, threonine, valine, phenylalanine.

13. Methionine. 2-3 g per day. Adjusts exchange of fats, phosphatides and cholesterol - the antisclerotic factor. Contains in milk, in cottage cheeses, eggs, leguminous, meat, fishes. Lysine. 3-5 g per day. Participates in synthesis of hemoglobin, supports nitrogenous balance, adjusts contents Са in blood. Consists in milk, meat, fish, soya. It is not enough - in cereals. Tryptophan. 1,6 g per day. Stimulates growth of body tissues, synthesis blood proteins and hemoglobin, participates in maintenance of nitrogenous balance. Consists gradually in different food proteins. For children in addition there are 2 essential amino acids - аrgynine and histidine. Conditionally irreplaceable – needs for development, metabolism, blood formation and are synthesized in an organism, but in insufficient amount for a growing organism since stimulate growth.

14. FATS Function of fat: a source of heat and energy - 1 g = 9,3 calories a source of fat-soluble vitamins maintenance of body temperature it makes the food palatable it is stored for further source of energy form the cell membrane

15. FATS A molecule of dietary fat typically consists of several fatty acids (containing long chains of carbon and hydrogen atoms), bonded to a glycerol. They are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Fats may be classified as saturated or unsaturated depending on the detailed structure of the fatty acids involved. Saturated fats have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms, whereas unsaturated fats have some of these carbon atoms double-bonded, so their molecules have relatively fewer hydrogen atoms than a saturated fatty acid of the same length.

16. Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Furthermore, depending on the location of the double-bond in the fatty acid chain, unsaturated fatty acids are classified as omega-3 or omega-6 fatty acids. Trans fats are a type of unsaturated fat with trans-isomer bonds; these are rare in nature and in foods from natural sources; they are typically created in an industrial process called (partial) hydrogenation. There are nine kilocalories in each gram of fat. Fatty acids such as conjugated linoleic acid, catalpic acid, oleostearic acid and punicic acid, in addition to providing energy, represent potent immune modulatory molecules.

17. Saturated fats (typically from animal sources) have been a staple in many world cultures for millennia. Unsaturated fats (e. g., vegetable oil) are considered healthier, while trans fats are to be avoided. Saturated and some trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Trans fats are very rare in nature, and have been shown to be highly detrimental to human health, but have properties useful in the food processing industry, such as rancidity resistance.

18. Essential fatty acids However, in humans, at least two fatty acids are essential and must be included in the diet. An appropriate balance of essential fatty acids—omega-3 and omega-6 fatty acids—seems also important for health, although definitive experimental demonstration has been elusive. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which have roles throughout the human body. They are hormones, in some respects. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which is one reason why a balance between omega-3 and omega-6 is believed important for cardiovascular health. In industrialized societies, people typically consume large amounts of processed vegetable oils, which have reduced amounts of the essential fatty acids along with too much of omega-6 fatty acids relative to omega-3 fatty acids. The amount and type of carbohydrates consumed, along with some types of amino acid, can influence processes involving insulin, glucagon, and other hormones; therefore, the ratio of omega-3 versus omega-6 has wide effects on general health, and specific effects on immune function and inflammation, and mitosis (i.e., cell division).

19. CARBOHYDRATES Function of carbohydrates: source of energy : 58-60% of daily energy; 1 g = 4 calories to spare the burning of proteins important role in the metabolism of fat stored in the liver as glycogen

20. CARBOHYDRATES Simple: Monosaccharides: glucose, fructose Disaccharides: maltose, lactose Complex: Polysaccharides: glycogen, starch, cellulose Daily requirement must be 250-340 g (20-30g cellulose - plants and greens). Cellulose is insoluble.

21. Carbohydrates constitute a large part of foods such as rice, noodles, bread, and other grain-based products. Monosaccharides, disaccharides, and polysaccharides contain one, two, and three or more sugar units, respectively. Polysaccharides are often referred to as complex carbohydrates because they are typically long, multiple branched chains of sugar units. Traditionally, simple carbohydrates are believed to be absorbed quickly, and therefore to raise blood-glucose levels more rapidly than complex carbohydrates. This, however, is not accurate. Some simple carbohydrates (e.g., fructose) follow different metabolic pathways (e.g., fructolysis ) that result in only a partial catabolism to glucose, while, in essence, many complex carbohydrates may be digested at the same rate as simple carbohydrates. Glucose stimulates the production of insulin through food entering the bloodstream, which is grasped by the beta cells in the pancreas.

22. Dietary fiber Like all carbohydrates, when it is metabolized it can produce four Calories (kilocalories) of energy per gram. However, in most circumstances it accounts for less than that because of its limited absorption and digestibility. Dietary fiber consists mainly of cellulose, a large carbohydrate polymer which is indigestible as humans do not have the required enzymes to disassemble it. There are two subcategories: soluble and insoluble fiber. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are good sources of dietary fiber. There are many health benefits of a high-fiber diet. Dietary fiber helps reduce the chance of gastrointestinal problems such as constipation and diarrhea by increasing the weight and size of stool and softening it. Insoluble fiber, found in whole wheat flour, nuts and vegetables, especially stimulates peristalsis – the rhythmic muscular contractions of the intestines, which move digesta along the digestive tract. Soluble fiber, found in oats, peas, beans, and many fruits, dissolves in water in the intestinal tract to produce a gel that slows the movement of food through the intestines. This may help lower blood glucose levels because it can slow the absorption of sugar. Additionally, fiber, perhaps especially that from whole grains, is thought to possibly help lessen insulin spikes, and therefore reduce the risk of type 2 diabetes. The link between increased fiber consumption and a decreased risk of colorectal cancer is still uncertain.

23. There are many health benefits of a high-fiber diet. Dietary fiber helps reduce the chance of gastrointestinal problems such as constipation and diarrhea by increasing the weight and size of stool and softening it. Insoluble fiber, found in whole wheat flour, nuts and vegetables, especially stimulates peristalsis – the rhythmic muscular contractions of the intestines, which move digesta along the digestive tract. Soluble fiber, found in oats, peas, beans, and many fruits, dissolves in water in the intestinal tract to produce a gel that slows the movement of food through the intestines. This may help lower blood glucose levels because it can slow the absorption of sugar. Additionally, fiber, perhaps especially that from whole grains, is thought to possibly help lessen insulin spikes, and therefore reduce the risk of type 2 diabetes. The link between increased fiber consumption and a decreased risk of colorectal cancer is still uncertain.

24. Water The original water intake recommendation in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods." More recent recommendations for water consumption are included in two recent European Food Safety Authority (EFSA) documents (2010): ( i ) Food-based dietary guidelines and (ii) Dietary reference values for water or adequate daily intakes (ADI). These specifications were provided by calculating adequate intakes from measured intakes in populations of individuals with “desirable osmolarity values of urine and desirable water volumes per energy unit consumed.” For healthful hydration, the current EFSA guidelines recommend total water intakes of 2.0 L/day for adult females and 2.5 L/day for adult males. These reference values include water from drinking water, other beverages, and from food. About 80% of our daily water requirement comes from the beverages we drink, with the remaining 20% coming from food. Water content varies depending on the type of food consumed, with fruit and vegetables containing more than cereals, for example.

25. Micronutrients The micronutrients are minerals and vitamins Minerals Macrominerals - they are usually called "bulk minerals". Elements with recommended dietary allowance greater than 150 mg/day. Microminerals - many elements are required in trace amounts, usually because they play a catalytic role in enzymes. Elements with recommended dietary allowance < 200 mg/day.

26. V itamins Classification: Water soluble vitamin's - B complex, and C Fat soluble vitamin's - A, D, E and K Pro vitamins – B15, and U

27. Nutritional disease , any of the nutrient-related diseases and conditions that cause illness in humans. They may include deficiencies or excesses in the diet, obesity and eating disorders, and chronic diseases such as cardiovascular disease, hypertension, cancer, and diabetes mellitus.

28. Nutritional disease caused by improper nutrient consumption Nutrients Deficiency Excess Macronutrients Calories Starvation ,  marasmus Obesity ,  diabetes mellitus ,  cardiovascular disease Simple carbohydrates Low energy levels. Obesity ,  diabetes mellitus ,  cardiovascular disease Complex carbohydrates Micronutrient deficiency Obesity ,  cardiovascular disease  (high glycemic index foods) Protein Kwashiorkor - Saturated fat Low testosterone levels, vitamin deficiencies. Obesity ,  cardiovascular disease Trans fat None Obesity ,  cardiovascular disease Unsaturated fat Fat-soluble   vitamin deficiency Obesity ,  cardiovascular disease

29. The most significant nutrition-related disease is chronic undernutrition, which plagues more than 925 million people worldwide. Undernutrition is a condition in which there is insufficient food to meet energy needs; its main characteristics include weight loss, failure to thrive, and wasting of body fat and muscle. Low birth weight in infants, inadequate growth and development in children, diminished mental function, and increased susceptibility to disease are among the many consequences of chronic persistent hunger, which affects those living in poverty in both industrialized and developing countries. The largest number of chronically hungry people live in Asia, but the severity of hunger is greatest in sub-Saharan Africa. At the start of the 21st century, approximately 20,000 people, the majority of them children, died each day from undernutrition and related diseases that could have been prevented. The deaths of many of these children stem from the poor nutritional status of their mothers as well as the lack of opportunity imposed by poverty.

30. Only a small percentage of hunger deaths is caused by starvation due to catastrophic food shortages. During the 1990s, for example, worldwide famine (epidemic failure of the food supply) more often resulted from complex social and political issues and the ravages of war than from natural disasters such as droughts and floods. Malnutrition is the impaired function that results from a prolonged deficiency—or excess—of total energy or specific nutrients such as protein, essential fatty acids, vitamins, or minerals. This condition can result from fasting and anorexia nervosa; persistent vomiting (as in bulimia nervosa) or inability to swallow; impaired digestion and intestinal malabsorption; or chronic illnesses that result in loss of appetite (e.g., cancer, AIDS). Malnutrition can also result from limited food availability, unwise food choices, or overzealous use of dietary supplements.

31. Protein-energy malnutrition Chronic undernutrition manifests primarily as protein-energy malnutrition (PEM), which is the most common form of malnutrition worldwide. Also known as protein-calorie malnutrition, PEM is a continuum in which people - all too often children - consume too little protein, energy, or both. At one end of the continuum is kwashiorkor, characterized by a severe protein deficiency, and at the other is marasmus, an absolute food deprivation with grossly inadequate amounts of both energy and protein.

32. An infant with marasmus is extremely underweight and has lost most or all subcutaneous fat. The body has a “skin and bones” appearance, and the child is profoundly weak and highly susceptible to infections. The cause is a diet very low in calories from all sources (including protein), often from early weaning to a bottled formula prepared with unsafe water and diluted because of poverty. Poor hygiene and continued depletion lead to a vicious cycle of gastroenteritis and deterioration of the lining of the gastrointestinal tract, which interferes with absorption of nutrients from the little food available and further reduces resistance to infection. If untreated, marasmus may result in death due to starvation or heart failure.

33. Kwashiorkor, a Ghanaian word meaning the disease that the first child gets when the new child comes, is typically seen when a child is weaned from high-protein breast milk onto a carbohydrate food source with insufficient protein. Children with this disease, which is characterized by a swollen belly due to edema (fluid retention), are weak, grow poorly, and are more susceptible to infectious diseases, which may result in fatal diarrhea. Other symptoms of kwashiorkor include apathy, hair discoloration, and dry, peeling skin with sores that fail to heal. Weight loss may be disguised because of the presence of edema, enlarged fatty liver, and intestinal parasites; moreover, there may be little wasting of muscle and body fat.