Calories

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Calories are the conventional name of the unit expressing the energy value of food, the demand and energy expenditure in human body, which in fact is 1 kilocalorie (1 kcal). 1 kilocalorie is the amount of thermal energy required to heat 1 g of water and 1 degree Celsius. The SI unit of thermal energy is 1 joule (1J), equal to approximately 4,185 kcal.
The energy value is determined by the chemical composition of the food product, by means of the so-called. physiological equivalents. Most often Atwater equivalent is used: ratio for protein 4 kcal / g, for carbohydrates 4kcal / g, and for fat - 9kcal / g.
The energy value carried out with the so-called. "Caloric bomb" is equivalent to the physical energy, amounting to 4.1 kcal per 1 g carbohydrate to 5.65 kcal per 1 g protein, 9.45 kcal per 1 g of fat.
Nutritional value, determines the suitability of a food product for realizing life functions of human, the higher it is - the higher bioavailability and lower quantity for consumption for obtaining the effects.

Fat

Information

Fat is an essential nutrient plant and animal organisms. Because of the nutritional value and composition of fats are divided into: saturated (mono-saturated and multi-saturated fatty acids) and unsaturated fatty acids (including essential fatty acids - EFA). The group of lipids include lipids (triacylglycerols, waxes), complex fats (glycolipids, phospholipids), sterols and isoprenoids. Saturated fatty acids is a group of fatty acids having different carbon chain lengths, in which except for the carboxyl group, each of the carbon atoms is bound by a single bond. May adversely affect the lipid profile, so they can be used in limited quantities. Fats are a concentrated source of energy, with different flavours, facilitating the consumption and swallowing of food. They have building functions (part of cell membranes and co-create the white matter of the brain). EFAs are precursors of tissue hormones and biologically active compounds. The unsaturated fatty acids include fatty acids from the group Omega-3, Omega-6 and Omega-9 (the last digit indicates, on which, counting of the end of the chain, there is a double bond in the appropriate carbon chain. The essential fatty acids include: acids, medium-Omega-3 [n-3 ] included in EFAs [essential fatty acids], and long chain (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) Omega-6 and Omega-9. the number indicates that the last double bond in the carbon chain is on the third from the end carbon atom. The acids from the omega 3 group are essential components of cell membranes, they are precursors of eicosanoids and biological activators. They must be combined with ingestion in suitable proportions of Omega-6 acids.
Dosage: Depending on demand and applied diet. It is generally accepted that fats should constitute 20-30% of the energy (calorie) of meals daily.

Saturated fatty acids

Information

Saturated fatty acids are a group of fatty acid having different carbon chain lengths, in which except for the carboxyl group, each of the carbon atoms is linked by a single bond. Saturated fatty acids are commonly known as bad fat, which might adversely affect the cholesterol level, in particular by the action of acids: lauric, myristic, palmitic, and therefore their consumption should be reduced. Research carried out in this matter do not confirm entirely the prevailing beliefs.

Vitamin D

Information

Vitamin D belongs to fat soluble vitamins, occurs in three forms: calciferol (vitamin D1) ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3), it is formed under the action of sunlight for at least 15 minutes per day. In the absence of sunlight it should be administered in the diet in the form of fish oil (Vitamin A + D3) and fish oils. It is responsible for the absorption of calcium and phosphorus. It is the building substance of bone tissue particularly necessary during pregnancy, childhood, and for athletes. It is a component of dietary supplements and nutrients among competetive athletes. Deficiency of vitamin D causes children growth inhibition, and rickets.
For adults - deficiency causes osteomalacia.
Excess of vitamin D causes headaches, alopecia, nausea, drowsiness, blurred vision, pain in the long bones, the deposition of calcium deposits.
Dosage: 400 IU units during the day.

Cholecalciferol

Information

Cholecalciferol, or vitamin D3, is an organic chemical that belongs to the family of D vitamins. It is naturally found in fatty fish, fish oil, egg yolks, milk and dairy products. It is also synthesized in the human body. It is formed from 7-dehydrocholesterol present in the keratinocytes of the spinous and the basal layers of the epidermis, and a pre-requisite for initiating this process is the action of 290-315 nm wavelength UVB radiation on the skin.

Cholecalciferol is a biologically inactive compound. In the body, it undergoes enzymatic hydroxylation – first in the liver, with the participation of 25-hydroxylase, when calcidiol is formed and secondly in the kidneys, where under the influence of 1-α-hydroxylase, calcidiol is converted into the final active form – calcitriol.

The most important role of vitamin D3 in the body is the regulation of calcium-phosphate metabolism, which directly affects normal skeletal mineralization. In addition, it is involved in cell proliferation and differentiation, insulin secretion, as well as in some functions of the nervous, endocrine and immune systems.

Cholecalciferol is the most popular form of vitamin D used in dietary supplements. Studies show that supplementation with vitamin D in this form most effectively and rapidly raises the level of 25 (OH) D3 – a metabolite that is a marker of the level of vitamin D in the body.

Dosage: according to RDI standards for individual age groups.

Omega 3

Information

Omega-3 (n-3) group of unsaturated fatty acids: short-chain (linolenic acid, belongs to the EFAs [essential fatty acids]) and long-chain (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]). The number 3 indicates That the last double bond in the carbon chain is the third from the end of carbon. Acids from the group of Omega-3 are essential components of cell membranes, they are biological precursors and activators of eicosanoids. EFAs quite abundantly supplied in food, and it can be supplied with food. EPA and DHA (oils, fats marine fish) are Supplied by foods of sea origin (sea fish and seafood). They are developed also in the human body as a result of processes of denaturation and elongation of alpha-linolenic acid , but in an amount insufficient for the full needs of the organism. Therefore,they should be supplied from the outside. With the use of so-called. western diet, supplementation of fatty acids Omega 3 is more desirable (than Omega 6).
Supplementation of fatty acids of Omega 3 is recommended for people who are physically active in order to supplement and to prevent deficiencies in body as well as due to their impact on the body composition and aerobic capacity, and tissue regeneration. In addition, it regulates the systems: circulatory (including heart), nervous, respiratory and locomotor. Formulations containing EPA and DHA are a complement to an effort diet, regardless of the degree of training and exercising.
Dietary fatty acids Omega 3, in principle, are produced in the form of capsules in combination with vitamin E as an antioxidant, available for purchase at: www.muscle-zone.pl
Dosage usually we recommended supplements in sports: depending on the supply of diet and intake of Omega 6 it is 1 - 5 g of EPA and DHA / 24 h.

EPA (eicosapentaenoic acid)

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EPA (eicosapentaenoic acid) – what is it?

EPA (eicosapentaenoic acid) is a long-chain, polyunsaturated omega-3 fatty acid. The chain of the fatty acid consists of 20 carbon molecules, and the first bound out of five double bounds is located at the third carbon from the omega end, which is characteristic for omega-3 acids. It is present in large quantities in fish oils, where it is accompanied by docosahexaenoic acid (DHA).

EPA is a precursor to prostaglandins and other eicosanoids, which contributes to the reduction in inflammations. It is involved in inhibition of platelets aggregation. It contributes also to the reduction in triglycerides level in blood. EPA block the activity of an enzyme, phospholipase A2, present on cell membranes, which under the influence of stressors can release polyunsaturated fatty acid (from the group of eicosanoids) into the glycerol skeleton. To some extent, EPA can be also converted into 22-carbon DHA. The both acids have positive impact on the condition of the nervous system and cardiovascular health.

Eicosapentaenoic acid contained in dietary supplements with omega-3, which are available in the offer of muscle-zone.pl

DHA (Docosahexaenoic acid)

Information

DHA (docosahexaenoic acid) - acid of omega-3 family, unsaturated fatty acids with the last double bond in the chain located on the third carbon atom from the end. Synthesized in the human body to eicosapentaenoic acid, or retrieved from foods of marine origin (fish, particularly salmon). In the medicine it is indicated for the treatment of depression, Alzheimer's ADHD. There has been its positive impact on the insulin metabolism noted as well as on endocrine and cardiovascular systems. When used in appropriate doses, it has a beneficial effect on the composition and appearance of the body. In the the supplementation it is part of formulas containing fish oil, which fill in the gaps of unsaturated fatty acids Omega 3, recommended for people with different physical activity.
Dosage: 200-2000 mg per day