These are essential nutrients for the proper functioning of the body. However, some plans the banished. What is really their respective roles?

Proteins, lipids and carbohydrates allow the proper functioning of our brain, our muscles, our bones but also of our skin and even our mood. Some nutritionists recommend to exclude lipids and carbohydrates for proteins, while others emphasize the harmful effects of too much protein absorption on our health. What Happens Next? Here is a reminder of their role in our organization, where to find them in food and at what dose consumed.

Proteins make muscles

Proteins are the basis of certain diets (Dukan diet, protein diet for example) to not only maintain muscle mass but also to force the body to dip into fat stores in the absence of fat intake and carbohydrates. Indeed, proteins are essential to the formation of muscle and flexibility of the skin as they promote oxygenation of the skin, and therefore its tone, they bring with iron. Conversely, too much protein over a period of several months acidify the body that might create osteoporosis, excessive cell oxidation, which accelerates their aging and an overload of the liver and kidney imbalances.

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Where to find protein?

Animal proteins are present in meat, fish, eggs, dairy products, the plant in legumes, soybeans and grains. To enjoy the benefits of protein while minimizing the negative effects, it should give them a reasonable place in our diet , or a quarter of the food ingested. This represents, per day, for a 60 kg woman, a yoghurt, 20 g cheese pie or 10 g butter, 150 g of fish for lunch, 150 g chicken for dinner and 150 g of rice.

Carbohydrates feed the brain

First, it should be noted that there are two categories of carbohydrates with a well-defined roles in the body.

* Simple carbohydrates found in fruits and vegetables, and all foods taste sweet, add a “flash” of energy, that is to say on a very short time.
* Complex carbohydrates found in starchy foods, cereals and pulses, also provide energy but over a longer period, for three to four hours after ingestion.

Carbohydrates are, therefore, somehow, the fuel of the body and brain, and are therefore essential for the physical and intellectual activity: a carbohydrate deficiency leads to physical fatigue, a lack of energy but also a loss of concentration and reduced brain performance. However, an excess of carbohydrates to the needs of the organization (given the level of physical activity, age) promotes weight gain because the carbohydrates are not used by the body are stored as fat. The right dose that the body needs is about 250 to 275 g per day for an active woman of 60 kg which is equivalent to 100g of pasta, 100 g rice, 100 grams of bread or cereal, 400 g fruit and vegetables and 10 g sugar.

Lipids are the stock of energy in the body

Lipids allow the fabrication of cells, neurons but also hormones, they also regulate body temperature and oxygenation of the body. We distinguish the unsaturated fats found in avocado, oily fish, olive oil that reduce cholesterol, cell aging, but also the risk of mood disorders such as depression, and saturated fats in meat, eggs and dairy products that can cause cardiovascular problems and cholesterol.To prevent weight gain but also the shortcomings, the daily needs of an active woman can consume 10 g butter and 150 g of meat or an egg and 2 tablespoons of oil or rapeseed live and 150 g of fish (salmon, sardines, herring).