The body can exist thanks to the absorption and assimilation of substances and energy coming from outside and replenishing its losses, i.e. nutrition.

The biological significance of nutrition for the body is multifaceted - food serves as a source of energy for the functioning of all body systems. Part of the energy goes to basic metabolism, necessary to maintain life in a state of complete rest. The other part of the energy is consumed to process food during the digestion process. A lot of energy is burned when the muscular system works. Food supplies the body with “material for construction” - plastic substances from which new cells and intracellular components are built, since in a living organism its cells are constantly destroyed and must be replaced with new ones. Food supplies the body with biologically active substances - vitamins, which are necessary to regulate vital processes. Food plays an informational role: it serves as chemical information for the body. The wider the range of nutrition of an organism (omnivorous), the more adapted it is to its environment.

Let's take a closer look at the role of food for our body. First of all, food, consisting of carbohydrates, fats and proteins, is fuel for the working cells of the body. Each gram of carbohydrates and proteins gives 17 kilojoules (kJ) when burned and in the body, and 1 g of fat gives 39 kJ. The main suppliers of energy during work are carbohydrates and fats. Proteins perform the function of building material, the role of energy material is performed in extreme cases: when there is not enough energy during the breakdown of carbohydrates and fats.

The body's energy requirement changes depending on physical activity. Excess calories cause obesity, deficiency leads to exhaustion. According to recent studies, the following approximate figures for energy expenditure (in kcal) for adult men have been obtained (for women these values ​​are approximately 20% lower):

with complete rest, 1500 kcal per day is spent;

for sedentary work – 2000–2500 kcal per day;

for light physical work – 2500–3000 kcal per day;

for heavy physical work – 3000 – 4000 kcal per day;

for very severe cases – 4000 – 6000 kcal per day;

for reference: 1kJ = 238 calories.

By calorie content food products have a big difference. Fatty foods (vegetable oils, rendered fat, pork fat, etc.) are among the highest calorie foods. One hundred grams of these products can release approximately 800 to 900 kcal of energy. Sugar products take second place - from 400 to 540 kcal. The calorie content of bakery and cereal products ranges from 220 to 350 kcal; calorie content of meat products – from 115 to 470 kcal; fish products – from 45 to 70 kcal. Vegetables, fruits and berries are the lowest calorie foods. Their calorie content ranges from 20 to 60 kcal, excluding fresh potatoes, grapes, green pea, the calorie content of which ranges from 70 to 80 kcal. It is necessary to note that dried fruits are almost 5–8 times higher in calories than fresh ones.

You should know what food contains more or less carbohydrates, fats, proteins and groups of vitamins and minerals, and what the energy effect is during biological oxidation.

Carbohydrates – essential component nutrition. During digestion, carbohydrates are broken down and converted into glucose. Carbohydrates are stored in the liver and muscles as glycogen. Excess carbohydrates turn into fat. For the functioning of the central nervous system a certain level of glucose in the blood is required (1g per liter of blood). Prolonged, heavy muscular work or an insufficient supply of carbohydrates can reduce blood sugar below this level. A deficiency of blood sugar leads to fatigue, apathy, etc. The only way to get rid of such fatigue is to deliver carbohydrates in any form to the body. When glucose is oxidized to carbon dioxide and water, 12 times more energy is released than during oxidation to lactic acid. In other words, complete aerobic oxidation of glucose is much more efficient than anaerobic oxidation, and therefore more economical. To obtain the release of the same amount of energy through aerobic and anaerobic oxidation, in the first case, 12 times less glucose must be oxidized than in the second.

The food of a person performing heavy muscular work requires a lot of energy. The high energy value of fats during combustion - more than double that of carbohydrates - provides them with an advantage as a source of energy. Therefore, food should be relatively rich in fats, but not in too large quantities. When energy demand is low, energy consumption should also be low. With low energy expenditure, it is important to receive adequate nutrition, which includes all the necessary substances in sufficient quantities.

Fat is an extremely concentrated source of energy. However, fat oxidation is much more difficult than carbohydrates, i.e., more oxygen is required to oxidize fat. Therefore, a high-calorie diet in combination with insufficient physical activity leads to disruption of energy balance and fat metabolism, increased cholesterol in the blood, increased blood pressure, and increased body weight. Fat is also a source of water in the body: its oxidation produces more than twice as much water as the oxidation of other nutrients. This property of fat, called the camel phenomenon, is used in the treatment of obese patients: excess fat in an overweight person is the same hump in a camel; there is the same fat on the waist of a fat man and in the hump of a camel. So, fluid restriction promotes the breakdown of adipose tissue with the release of water and carbon dioxide.

Fats are found in butter and vegetable oil, margarine, pork, beef, lamb, veal, etc. It is believed that vegetable fats (unsaturated) pose less of a risk for the development of atherosclerosis of blood vessels than animal fats (saturated). The body can accumulate fat in significant quantities. A normally well-fed man weighing 70 kg has 7–10 kg of adipose tissue in reserve. This depot as an energy source is enough for 2–3 weeks. The size of the fat depot is very individual. Nerves, muscles, internal organs must be protected by a sufficient amount of fat. Fats in the body are a source of heat and energy and provide protection to internal organs from cold and various damage. Fat provides cells with unsaturated fatty acids, without which the skin would be rough and rough. The biological value of fats lies in the content of vitamins A, D, E and K. Therefore, even those people who want to lose weight through diet should not completely give up consuming fat. Thus, to keep your body healthy, you need to include a certain amount of fat in your diet.

If carbohydrates and fats mainly play an energy role, then proteins are building materials. Proteins are included in all cells of the body as the main component. Therefore, the main purpose of food proteins is to create and restore cells and tissues. Proteins are complex amino acids. There are 20 amino acids, and 8 of them must be supplied to the body through food. These are vital or essential amino acids. The quality of proteins is determined by their content of essential amino acids. Animal proteins (meat, fish, milk, eggs) contain more of them than vegetable proteins, and therefore, from the point of view of nutritional value, they are more complete.

Other vital substances in food are vitamins and minerals. During cellular energy exchange, vitamins act as catalysts. The need for them is negligible, but nevertheless they are vital. Lack of vitamins leads to various diseases. Group vitamins A influence growth, resistance to infections and other adverse effects of the body. Group vitamins D have an impact on the development of bone tissue; their deficiency leads children to the development of rickets. Excessive introduction into the body is accompanied by the deposition of calcium salts in internal organs, premature mineralization of the skeleton and growth retardation in children. One of the most valuable vitamins is vitamin E, which is contained in the wheat germ. To achieve high results for athletes, for those who want to be physically developed, sprouted wheat, wheat grain oil and vitamin capsules are recommended E. It is recommended to include this in every person's diet. Lack of vitamin E in food causes disruption of reproductive function. Along with this, muscular dystrophy occurs. Vitamin IN 1 affects the functions of the central and peripheral nervous systems. In mild form, its absence manifests itself in muscle weakness, insomnia, and cardiac dysfunction. With a complete absence of vitamin in the body IN 1 the disease develops take it, leading to paralysis and death. Vitamin AT 2 affects biological oxidation. With its deficiency, inflammation of the mucous membranes occurs oral cavity and tongue, painful skin cracks in the corners of the mouth, eye disease. Ascorbic acid (vitamin WITH) takes part in redox processes occurring in tissues. Vitamin WITH affects performance. Its absence in food causes a serious illness in humans - scurvy. Hypovitaminosis WITH often observed in the spring, when the vitamin content in food becomes insufficient. In addition, it is possible after suffering from infectious diseases. Signs of hypovitaminosis WITH is easy fatigue, headaches, decreased resistance to infections, loosening and bleeding gums.

The body constantly consumes vitamins and needs a continuous supply. The body's need for vitamins depends on many factors: age, diet, functional activity of the body, conditions environment. The need for vitamins increases significantly during intense muscle work. Therefore, athletes should receive more vitamins from food than people who do not engage in sports. To ensure that the optimal balance between vitamins when consuming food is not disrupted, they must be taken in special balanced complexes.

With proper nutrition, it is necessary to take into account the time factor and food intake. Low nutritional culture is manifested in neglect of diet, incompetence in matters of nutrition, excessive consumption of drinks with narcotic properties (coffee, alcohol), and a vague understanding of the importance of nutrition for health.

An unhealthy lifestyle contributes to the occurrence of disorders of the digestive system, the emergence of diseases of the nervous, cardiovascular, endocrine, excretory and immune systems. All this together worsens performance and health. And we need to get rid of various “enemies” of human health. At the same time, to maintain good health, it is necessary to pay great attention to nutritious nutrition.

Adequate nutrition implies the presence of all of the listed elements without exception.

To achieve good nutrition, six basic conditions must be met.

First: You need to get only the required amount of food. People usually eat much more than what their body needs.

Second: food must maintain a balance between proteins, fats and carbohydrates. Their approximate ratio is 1:1:4. P. Bragg has a different point of view on nutritional balance: 1/5 – proteins; 1/5 – fats, starches, sugars; 3/5 – fruits and vegetables – raw and properly cooked. For most modern people, proteins and fats predominate in their food.

Third: You should drink the required amount of fluid, usually you drink not enough water and very little juice.

Fourth: vegetables should be included in the food along with those parts that contain mineral salts, vitamins, as well as some other important elements (bran peel, seeds).

Fifth: The diet should contain a maximum of vitamins and mineral salts.

Sixth: Plant products must be obtained from fertile soils that contain all natural elements, and not from soils depleted by intensive exploitation.

So, nutritious food should provide the body with various nutrients. The Institute of Public Health has developed a diet that includes food products grouped into seven different groups:

Group 1. Vegetables. Contains vitamins and minerals.

Group 2. Fruits and berries. First of all, the vitamin content WITH.

Group 3. Root vegetables. Carbohydrates, vitamins WITH And A.

Group 4. Dairy products. High-value proteins rich in calcium.

Group 5. Meat, fish, eggs. Proteins, iron (in meat and eggs).

Group 6. Bread and other grain products. Carbohydrates, group vitamins IN, iron.

Group 7. Edible fat. Vitamin A And D, fat, including polyunsaturated fatty acids.

The menu must include all seven of the food groups listed, and the products within the groups must be varied daily.

The diet should be balanced and consist of vegetables, fruits, potatoes and root vegetables, low-fat dairy products, and fish. Raw fruits and vegetables are the healthiest foods for humans. They not only provide vitamins and organic matter, but also add a large volume of distilled liquid required for the proper functioning of the body. They also help maintain an alkaline environment in the body, and add variety, flavor and texture to food. Vegetables have no fat or cholesterol. Freshly prepared vegetable or fruit juice is an ideal source of vitamins and minerals in your daily diet. Food should include less meat, sausages, edible (table) fats, sugar and sweets.

To create a proper diet, you need to know the composition of basic foods and products - as a source of vitamins. In our textbook There is no need to provide tables that reflect the contents of these products. But you need to have an idea about food groups that contain more or less proteins, fats, carbohydrates and vitamins, and the energy content of these products.

In terms of carbohydrate content, sweet foods occupy leading positions. sugar contains 99.9% carbohydrates, honey – 91.3%. When working at high power for a long time, the body is exhausted, the sugar level in the blood decreases, which leads to a decrease in performance. To maintain it, the use of sweet syrups with vitamin supplements is a way out of this situation. At marathon and ultra-long distances, athletes often use such nutrition. If there is no physical work, and sweet foods are consumed in the same quantities, then excess carbohydrates turn into fat. Bakery and cereal products contain a large amount of carbohydrates - from 44 to 74%. There are no carbohydrates in meat and fish products. At the same time, some meat products occupy leading positions in terms of fat content. If we exclude oil products, which contain from 82 to 99% fat, then in various sausages - from 20% and above, in brisket - 47%, in pork fat - 87%. Some dairy products also contain a large amount of fat: cream, cheeses, sour cream - from 18 to 30%. There are no fats in vegetables, fruits and berries. Proteins like construction material present in meat and fish products, as well as in bakery and cereal products, as well as in dairy products - from 3.2 to 21%. Chum salmon caviar contains 31.6% proteins. A very low percentage of proteins in vegetables, fruits and berries is 0.3 to 2.0%, with the exception of legumes - from 3.6 to 5.0%.

Let's consider foods as sources of vitamins. Vitamin A A most of all in beef liver, from plant products - in carrots, spinach, turnips, cauliflower, apricots. One of the natural sources richest in vitamin D, is the liver of a whale. Cod liver oil, like other fish, contains much less of it, but it is much more than in other products. Vitamin D found in egg yolk, butter, sour cream and milk, which is obtained from animals grazing in the sun and eating plants growing under the sun. Vitamin IN 1 Most of all it is found in brewer's yeast, in legume products, oatmeal and buckwheat, and in pork. There is a lot of it in bakery products. By vitamin content AT 2 yeast takes first place. One hundred grams of brewer's yeast contains twice as much riboflavin as a person needs. The second place is occupied by the liver, followed by the kidneys and heart. Vitamin A WITH Most of all it is found in plant products during their flowering period. Potatoes, corn, wheat and other grains contain a lot of vitamins at this time WITH. An inexhaustible source of vitamin WITH are fruits and vegetables, especially raw ones.

It is necessary to pay attention to lecithin, which has an important nutritional substance in the liver. Mixed with bile in the gallbladder, it enters the small intestine to digest fats as they leave the stomach. Lecithin– a powerful agent that breaks fats into small parts of a certain size and quality. The richest source of lecithin is soy, but it is also found in the germ of various grains. Lecithin, which soy is very rich in, is important not only for the digestion of fats. The normal functioning of the nervous system and endocrine glands largely depends on the presence of phospholipid in the body, which is the most important component of lecithin. Nervous people and people with mental work “burn” more lecithin than balanced and calm people, so they need it more. Nutritional science teaches that the nervous system needs lecithin and a complex vitamin every day IN.

Thus, nutritious nutrition implies healthy eating. With such nutrition, all elements without exception must be present that make it complete and in proper quantities, but without excesses.

Let's return to cholesterol once again. Cholesterol itself is not harmful. It is very important for the course of many processes, and in extreme cases the body even produces it as additional fuel. “Chole” means bile, “sterol” means fatty. Most fats, when consumed in food, are processed by the liver into cholesterol and secreted into bile to later enter the blood, which carries it throughout the body. But when food is overloaded with cholesterol containing animal fats, and when physical activity is not enough to burn the normal amount of cholesterol (not to mention its excess), the blood flow seems to be “suffocated” in sticky cholesterol particles, which settle on the walls of the arteries and clog them. When blood cholesterol levels are above 250 units, the arteries become clogged. This leads to heart disease, stroke and even death.

ABOUT salt. We all know from school, or at least heard, that salt is white death, but we never attach much importance to it. Knowing that salt is harmful to the body, we still use it widely, since salting food has become a habit that has taken root over the centuries. Over the past 45 years, salt consumption has increased 4 times. As a result, hypertension and atherosclerosis, myocardial infarction and cerebral strokes, kidney diseases and osteochondrosis began to actively spread. To maintain constant osmotic pressure in the blood plasma and tissue fluids, for the functioning of nerve cells to maintain the acid-base balance, moderate consumption of table salt is necessary. But its excess increases water metabolism, since it is inseparable from salt metabolism. The heart has to work overload to pump blood under constant pressure. The kidneys are forced to cleanse the body of sodium ions. The walls of blood capillaries contain an inordinately large amount of sodium. The sensitivity of the nervous system increases to painful limits. Salt, like a drug, has taken over our addictions.

Where is the way out? When switching to moderate salt consumption, it is better in its natural form, which is found in vegetables. Having become accustomed to a low-salt diet - from 2 to 5 grams of salt per day, a person eventually begins to eat low-salt food with pleasure.

To have clean, elastic blood vessels and good blood circulation, you must not only eat right, but also drink correctly. Liquids entering the body must be clean and nutritious.

The human body has an extensive circulatory system. For efficiency and rhythm of work, a healthy heart must communicate with clean arteries so that blood flows freely through them. When consuming hard water, inorganic substances are deposited on the inner walls of blood vessels, which are not absorbed by the body. Consequently, the amount of blood reaching the heart muscle is reduced. The expected consequences are the same as with the deposition of cholesterol on the walls of blood vessels. Therefore, you need to drink purified water. Many people do not pay attention to what kind of water they can drink: tap water or well water, river water or from a well. But hard water contains inorganic substances that cannot be absorbed by the body. Inorganic substances cause the formation of kidney and gallstones, acid crystals in arteries, veins, joints and other parts of the body. Arteries saturated with inorganic substances become stiff. And here age does not matter. Calendar years do not deposit inorganic substances in vessels.

A striking example is the life of the legendary American physiotherapist Paul Bragg. He passed away in 1976. But at 95, P. Bragg did not die of old age. A tragic accident ended his life. While doing the extreme sport of surfing (and this at such an age!!), P. Bragg, in all likelihood, did not calculate his strength, and a giant Florida wave took his life. The pathologist stated that the heart, blood vessels and all internal organs were in excellent condition.

“Whether you drink rainwater, snowwater, or fresh fruit or vegetable juice, remember that these liquids are purified by nature. Rain and snow water is one hundred percent pure, i.e. it completely lacks minerals. Fresh fruit and vegetable juices contain naturally pure distilled water with the addition of certain nutrients such as natural sugars, organic matter and vitamins." There is an opinion that distilled water is dead and does not contain certain mineral elements. To prove this, they cite the example that living beings cannot live in it. It is not true. Distilled water helps dissolve poisons that collect in the human body. It helps pass these poisons through the kidneys without leaving sand and stones in them. Distilled water is the purest water you can get.

So, distilled water is good for its purity status, the absence of salts and dirt. But in our conditions it is impossible to obtain it in large quantities. We have learned to produce silver water, electrolysis, magnetic, etc. The preparation of such water requires technical training and costs. Therefore, the most practical of all types of life-giving water is melt water. It is formed as a result of melting ice. Melt water is truly calibrated, deeply structured, which maximally favors the metabolism in the body. Melt water has significant internal energy, and when taken, we receive significant energy replenishment.

How to get melt water in our conditions? Water freezes in the freezer compartment of the refrigerator in some container, as a result of which an active cleaning process occurs: all the dirt that was dissolved in it is released to the bottom and falls out. During the freezing process, it is necessary to intervene in it: heavy water, which is contained in an amount of approximately 150 milligrams per liter, is removed from the water. Heavy water contains all the dirt. Since heavy water freezes at a temperature of +3.8 degrees, when artificially frozen in the freezer it freezes first. Its ice is deposited on the walls and bottom of the vessel. If freezing occurs slowly, then you can easily track the ice formation phase and pour the still unfrozen water into an intermediate container. Any heavy water ice remaining on the walls should be removed. Unfrozen water is re-frozen completely. Thawed water is used immediately, as it is good for the first 5–6 hours, and good for up to 12 hours. After this period, it satisfies only that an active cleaning process has occurred in it. Thus, you get the opportunity to drink water either raw, or prepare soups or brew tea.

The exchange of water in the body is closely related to the exchange of minerals that are part of cellular structures. The biological role of minerals is diverse. Thus, sodium chloride is the most important component that determines the osmotic pressure of tissues and biological fluids. The bulk of minerals bone tissue consists of calcium phosphate, in smaller quantities - calcium carbonate, and the body also contains ions of magnesium, potassium, sodium, chlorine, fluorine. Various ions are involved in the regulation of enzymatic activity. Excessive intake of ions classified as microelements into the body, or their absence in food, can lead to a number of diseases.

Of the mineral substances entering the body, let us pay attention to the property calcium. This substance is treated in two ways: on the one hand, the optimal calcium content in the body means healthy bones, strong teeth, and in old age – the absence of osteoporosis. On the other hand, many consider calcium to be a source of osteochondrosis, salt deposits, stones in the kidneys, liver, and bladder. The famous biochemist V.V. has a completely different point of view about the properties of calcium. Karavaeva. He developed his own healing system, the essence of which was to establish acid-base, energy and psychological balance in the body by consuming calcium. V.V. Karavaev, like other scientists, proved and showed why the body needs calcium so much.

It is well known that calcium keeps cells and bones young. At any age, it can prevent skeletal fragility and bone loss. Many studies by both Russian and foreign doctors have shown that calcium is an effective fighter against hypertension. Calcium, by blocking the absorption of saturated fats in the gastrointestinal tract, keeps “bad” type cholesterol in check, and even slows down the development of malignant tumors, as it inhibits the proliferation of cancer cells.

But the main merit of calcium is in neutralizing all acids in the body. When the acid-base balance is normal, acids are beneficial. But if there is an excess of acid, then the vessels, tissues, and intercellular spaces begin to corrode. People who constantly live in an acidic environment chronically lack alkaline elements. But the body itself strives for biochemical balance, so we often see pregnant women and children eating chalk with pleasure, since a young developing body needs calcium like air. Currently, there is a calcium boom in the countries of Western Europe and the USA: hundreds of drugs containing calcium are being produced, about which in the recent past there was scant information.

When consuming calcium, you must remember that it is especially well absorbed in the company of phosphorus and vitamins. A, D, E. Calcium glycerophosphate optimally combines calcium and phosphorus. Soft fish bones and cartilage contain a lot of calcium and phosphorus, and fatty fish contain a lot of vitamin E, which is necessary for the absorption of calcium. In this case, a particularly powerful healing of the body occurs.

Acidity of the body is the source of many diseases. Atherosclerosis, arthritis, arthrosis are diseases of an acidified body. Normalizing the acid-base balance with the help of calcium allows you to dissolve even stones in the kidneys and gall bladder.

To maintain the acid-base balance, it is necessary to use alkalizing effects, and almost all vegetables have them: carrots, turnips, radishes, cabbage, beets, radishes, salads. And the most alkaline fruits are watermelons, melons, sweet grapes, sweet varieties of apples, pears, apricots, and persimmons.

Control questions

What is the biological significance of nutrition for the body?

Sort foods by calorie content.

What is the role of carbohydrates in the body?

What is the role of fats in the body?

What do you know about squirrels?

What are vitamins in the diet?

What is meant by nutritious nutrition?

What foods do not contain cholesterol?

What foods should you take during long-term work and why?

What vitamins affect performance?

What do you know about minerals?

What is the biological role of calcium?

How does it affect drinking water on blood vessels?

What do you know about drinking water?

What is the role of lecithin in the body?

How to deal with acidity in the body?

How do salts affect the functioning of the cardiovascular system?

Tell us about the camel phenomenon.

There are a number of definitions, which, as a rule, contain five criteria that determine human health:

Ability to fully perform basic social functions.

We will focus on the definition of health as given in the Constitution of the World Health Organization (WHO). It states that health is “a state of physical, mental and social well-being and not merely the absence of disease or infirmity.”

In general terms, health can be defined as a person’s ability to adapt to the environment and one’s own capabilities, to resist external and internal negative factors, diseases and injuries, to preserve oneself, to expand one’s capabilities, to increase the duration of full life activity, i.e. to ensure one’s well-being. The meaning of the word well-being in the Dictionary of the Russian Language (author S.I. Ozhegov) is defined as “a calm and happy state,” and happiness as “a feeling and state of complete highest satisfaction.”

Based on these concepts, we conclude: human health is inseparable from his life activity and is valuable in that it is an indispensable condition for the effective activity of the individual, through which well-being and happiness are achieved.

Achieving well-being is possible only through work aimed at expanding one’s spiritual, physical and social capabilities.

Let's consider a statement on this matter from the treatise “On Duties” by the ancient Roman politician, orator and writer Marcus Tulius Cicero (106-43 BC): “The duties of a wise man are to take care of his property, without doing anything contrary to customs, laws and regulations; after all, we want to be rich not only for ourselves, but also for the sake of our children, relatives and friends, and especially for the sake of the state; for the means and wealth of individuals constitute the wealth of the civil community.”

Thus, health is an indispensable condition effective human life.

Factors affecting health

Individual health mainly depends on four factors:

Biological factors (heredity) - about 20%;
- environment(natural, man-made, social) - 20%;
- health service - 10%;
- individual lifestyle - 50%.

From this distribution it follows that the state of health of each person is 90% individual, since it depends on heredity, environmental factors and mainly on the individual lifestyle (everyone’s behavior, his habits, actions, aspirations, addictions).

In the book N.M. Amosov’s “Thoughts on Health” says: “For most diseases, it is not nature or society that is to blame, but only the person himself. Most often he gets sick from laziness and greed, but sometimes from unreasonableness.

To be healthy, you need your own efforts, constant and significant. Nothing can replace them. Man is so perfect that health can be restored from almost any point of decline. Only the necessary efforts increase with old age and the deepening of illnesses.”

Let us conclude: we ourselves are to blame for all health problems. This is, firstly. Secondly, we have no one to rely on; we need our own efforts, first of all in understanding the risk, developing a behavior program and, most importantly, in its constant implementation.

Healthy image life is that individual system of behavior and habits of each individual person, providing him with the necessary level of vital activity and healthy longevity.

A healthy lifestyle greatly contributes to the reasonable satisfaction of a person’s physical and spiritual needs, the formation of a socially active personality who understands personal responsibility for the state of their health as a criterion for socio-economic development.

It must be emphasized that special meaning Today, the formation of motivation for a healthy lifestyle among young people is gaining momentum.

This idea is confirmed by official data on the state of spiritual and physical health of young people at the present time. Let's give some facts.

According to the results of a comprehensive sociological study conducted in 1999 by the All-Russian Research Institute of the Ministry of Internal Affairs of the Russian Federation, among minor Muscovites 14-17 years old, the proportion of constant and occasional smokers was 20.8%, and 8% of those who constantly and periodically consumed alcohol. The prevalence of early sexual intercourse among young people has led to the fact that 23 out of every 1000 teenagers are familiar with sexually transmitted diseases firsthand.

Statistics from the Moscow City Internal Affairs Directorate show a trend toward younger drug users. In 1998, the number of minor users of drugs and potent and toxic substances known to health and law enforcement authorities was 5.3 times higher than in 1995.

The leading place among adolescents known to health authorities as drug users is occupied by students of schools, lyceums and gymnasiums - 35.3%. Surveys conducted among students in the capital found that the proportion of girls who use drugs (10.2% on average) is not lower than among boys (14.9% on average).

Only 35.5% of minor Muscovites aged 14-17 years engage in sports in their free time.

The main components of a healthy lifestyle

In our opinion, the first step to creating your own individual healthy lifestyle system is to develop strong motivation. A healthy lifestyle cannot be achieved by someone else's instructions. This must be a personal, deep conviction and confidence that there is simply no other way to health, the implementation of one’s life plans, and ensuring well-being for oneself, one’s family and society.

Another component of a healthy lifestyle is your daily routine. All human life activity takes place in the mode of time distribution, partly forced, associated with social necessary activities, partly according to an individual plan. So, for example, the daily routine of a schoolchild is determined by the school curriculum, the routine of a military man is determined by the daily routine approved by the commander of the military unit, the routine of a working person is determined by the beginning and end of the working day.

Thus, a regime is an established routine for a person’s life, which includes work, nutrition, rest and sleep.

The main component of a person’s lifestyle is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.

A person’s mode of life must be subordinated, first of all, to his effective work activity.

A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising, all processes in nature are subject to one way or another to a strict rhythm: the seasons alternate, night follows day, day again comes to replace night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of a lifestyle ensures more productive human work and a high level of health.

The whole organism as a whole participates in human labor activity. The labor rhythm sets the physiological rhythm: in certain hours the body experiences stress, as a result of which metabolism increases, blood circulation and breathing increase, and then a feeling of fatigue appears; at other hours and days, when the load is reduced, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis for high human performance.

The famous Russian physiologist N.E. Vvedensky (1852-1922) said that they get tired not so much because they work a lot, but because they work poorly and do not know how to organize their work. He put forward a number of conditions for achieving high performance, and therefore a high level of health:

1. Gradual entry into work.
2. Thoughtful and practiced sequence in work.
3.Correct load distribution - daily, weekly, monthly and annual.

Uneven workload: haste in some periods and inactivity in others are equally harmful.

In confirmation of what has been said, one can cite the words of L.N. Tolstoy, which he wrote in his diary: “You must write every day, not so much for the success of your work, but in order not to get out of the rut.”

Now it is necessary to dwell on the issue of rest, while emphasizing that rest is a state of rest or active activity, leading to restoration of strength and performance.

The most effective way to restore performance is leisure which allows you to rationally use your free time. Alternation of types of work, a harmonious combination of mental and physical labor, Physical Culture provide effective restoration of strength and energy. A person needs to rest daily, once a week and once a year, using free time to strengthen his physical and spiritual health.

When discussing the need to alternate work and rest, it should be especially emphasized that the most important species daily rest includes sleep. Without sufficient, normal sleep, human health is unthinkable.

The need for sleep depends on age, lifestyle, and the type of nervous system of a person. Sleep primarily contributes to the normal functioning of the central nervous system. Lack of sleep, especially systematically, leads to overwork, exhaustion of the nervous system, and illness of the body. Sleep cannot be replaced by anything; it is not compensated for by anything. Maintaining a sleep schedule is the basis of a healthy lifestyle.

To be healthy and productive, you need to develop the habit of going to bed and getting up at the same time, learning to fall asleep quickly and sleep soundly.

Proper nutrition is the most important condition for human health, performance and longevity. What does it mean to eat right? This means receiving from food in sufficient quantity and in the correct proportion the substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins and water. There are several theories of proper nutrition, but so far no one can give each of us firm instructions: eat such and such in such and such quantities. Diet depends on the views and lifestyle of each person.

All elements of a person’s lifestyle (work, rest, sleep and nutrition) are largely individual. High level efficiency, health and longevity will be achieved by those who adhere to the requirements of a healthy lifestyle. It is appropriate to quote here the statement of a long-liver from the Azerbaijani village, Mahmud Eyvazov, who lived for 152 years (1808-1960). Eyvazov believed that the secret of longevity lies in five living conditions: daily work (himself to last days worked in the field, his work experience was 135 years), a hardened body, hardened nerves and good character, proper nutrition and a mountain climate.

Exercise

1. List the main components of a schoolchild’s daily routine.

2. Prepare a message on the topic “The importance of physical activity, litany and sleep in the daily routine.”

3. Create a daily routine that you consider most effective; indicate the main reasons that negatively affect your health.

Healthy eating

IN Lately Among people who care about their health and want to maintain it for many years, the passion for a healthy lifestyle and healthy eating is becoming increasingly popular. And such a person’s attitude towards his health is quite understandable and is only welcome, since it contributes to the stable functioning of the body, the correct metabolic process and the full absorption of useful elements.

Therefore, it will not be a secret to anyone that a healthy diet is one of the important components of a healthy lifestyle and the condition of our body as a whole depends on it. We also know that healthy eating depends on the foods we eat. Therefore, you must try to eat only healthy foods, because thanks to this choice of diet, you will not only be able to improve your health, but also strengthen your entire body, make it more resilient, and naturally, thereby prolong your life.

But the inferior and poor nutrition, as well as eating unhealthy foods, can lead to dangerous diseases such as diabetes, obesity, cardiovascular diseases, etc.

And to avoid this, let's look at the necessary rules of proper nutrition and try to adhere to them.

Healthy eating rules

Firstly, since our body constantly needs vitamins, macroelements and minerals, the food we eat must be complete and quite varied. That is, the more varied our menu is, which consists of healthy products, the more useful substances our body will receive.

Secondly, you should definitely follow the regime and try not to skip meals. Fruits and berries should be eaten between main meals. With this diet, you can not only avoid housing and communal diseases, but also even reduce your weight.

Thirdly, if possible, try not to skip main meals, as this can lead to exhaustion of the body and fatigue. In addition, if you skip lunch, for example, your body will try to make up for lost time at dinner, and this can lead to unpleasant consequences.

Fourthly, you need to be careful about the amount of sugar and salt you consume, since their excess can lead to kidney diseases, joints, high blood pressure, diabetes, and, well, excess weight. Therefore, it should be taken into account that salt and sugar are usually contained in some prepared foods.

Fifthly, if you decide to eat healthy foods, then you should categorically refuse carbonated drinks and drink mineral water instead.

Sixth, it is necessary to eat more whole grains, as they contain a sufficient amount of various vitamins and fiber, and due to this they are low in calories.

Since vegetables, fruits and berries contain important and necessary vitamins and minerals, they must be eaten daily and in sufficient quantities.

In addition, our body needs fatty acids such as Omega-3, which are found in fatty fish. Therefore, to prevent various heart diseases, try to eat fish at least once a week.

It would not be amiss to remind you that every day a person should drink at least two liters of clean water. It should also be noted that this amount of water does not include tea, coffee and carbonated drinks.

Well, of course, you should know that food consumed in fast foods can negatively affect the functioning of the liver and pancreas, and also lead your body to obesity.

If you accustom yourself to healthy and varied foods, then your body will thank you with excellent health and well-coordinated functioning of the whole organism.

Smirnov A. T., Mishin B. I., Vasnev V. A. Fundamentals of life safety, grade 10
Submitted by readers from the website

lesson presentation

Ministry of Education Russian Federation

Municipal educational institution

Lyceum No. 130 “RAEPSH”

Healthy lifestyle.

FOOD CULTURE.

Completed by: Protopopova N.S.,

student of group M-111

Barnaul 2005

Introduction……………………………………………………………………………………………………………………………………….3

1. Power mode...................................................... .......................................……………………4

2. Intervals between meals………………………………….……………………….….....6

Conclusion………………………...…………………………………………………………………………………………..…….……8

List of references……………………………………………………………….….…………......9

INTRODUCTION

Many of our contemporaries, being educated and cultured people,

appear to be surprisingly ignorant when it comes to nutrition. They do not know how much, what, when and even how to eat; they have a casual idea of ​​the chemical composition of products, their properties, and know almost nothing about the impact of this or that product on the human body. Usually only some illness makes such people pay attention to their diet. Unfortunately, sometimes it is too late: poor nutrition has already thoroughly destroyed the body and you have to resort to treatment.

Being one of the important components of our lifestyle, the culture of food consumption determines to a large extent a person’s lifestyle. Anyone who knows the laws of rational nutrition and follows them has a greater chance of being healthy, active, physically and spiritually developed. The time has come to judge a person’s culture at the table not only and not so much by how he eats, that is, how he uses cutlery, etc., but by what and how much he eats.

Below we will talk about the principles of rational nutrition. They are based on eating only those foods that contain the least amount of harmful substances.
The purpose of this work is to study and show the principles healthy eating. I will talk about the causes and consequences of poor nutrition, and provide statistical data. In preparing this essay, I used both educational and scientific literature on this topic.

DIET.

The concept of “dietary regimen” includes: the amount and time of food intake during the day; distribution of the daily diet according to its energy value, chemical composition, food set and food for breakfast, lunch, etc.; the intervals between meals and, finally, the time spent on it. Human body is extremely complex. The harmonic balance of this complex system, under constant influence of the external environment, is what we call health. Important role The rhythm of nutrition plays a role in maintaining the normal functioning of the body and its health. The human body is designed in such a way that at a certain time the entire digestive tract prepares itself for food intake and signals about it. A person accustomed to a certain diet can check his watch based on signals from his stomach. If for some reason the next meal does not take place, the body is forced to rebuild, and this entails Negative consequences. At the hour allotted for eating, or some time later, when thinking about food, gastric juice begins to flow into the stomach, which has great digestive capacity, and if there is no food in the stomach at that time, the secreted juice begins to act on the walls of the stomach and duodenum. Frequent eating disorders lead to the formation of ulcers, gastritis and other diseases of the gastrointestinal tract. To avoid such consequences of disruption of normal nutrition, it is recommended to eat something during normal meal hours if it is not possible to eat normally.

Human nutrition is regulated by the central nervous system. This is controlled by the so-called food center (appetite center) in the brain. And for the normal and correct operation of this center it is extremely important correct mode nutrition. You need to eat a certain number of times during the day and at certain, strictly established intervals, if possible correctly distributing food for each of the meals (both in volume and calorie content, and in the composition of nutrients).

As mentioned above, a person who is accustomed to a developed diet begins to feel hungry at a certain time and develops an appetite. But you need to know that hunger and appetite are not the same thing. Hunger is a physiological state when the amount of nutrients necessary for the normal functioning of the body ceases to enter the blood. Appetite can appear at the mere sight or even at the memory of tasty food (although the physiological need for a new portion of food in the body is this moment No). It also happens the other way around - there is no appetite, although the body already needs the next portion of food. Both increased appetite, not caused by physiological necessity, and its absence are a painful condition, most often caused by a systematic violation of the basic rules of nutrition. A normal food reflex is developed from childhood, when the body is formed and eating habits (including harmful ones) are formed. You need to know that in children the food center (reflex) is especially easily excited not only by the sight of food, but also by the mention of it. Satisfying every manifestation of appetite unjustified by physiological necessity will inevitably lead to disruption of proper digestion and overeating.

The question of how many times to eat a day, at what intervals and what caloric amount of food to take during each meal is one of the problems that is carefully studied by specialists. Research by scientists has shown that one-time meals are generally unacceptable: with such nutrition, the human body is under tension, not only does it not work properly digestive system, but also all other systems and organs of the body, especially the nervous system. Eating two meals a day also makes you feel unwell. A person with such a diet experiences severe hunger, and the digestibility of the most important part of the diet - protein, on average, is no more than 75 percent of what enters the body. With three meals a day, a person feels better, food is eaten with good appetite, and protein digestibility increases to 85 percent. With four meals a day, protein digestibility remains at the same 85 percent level, but a person’s well-being is even better than with three meals a day. In an experiment, scientists proved that with five and six meals a day, appetite worsens and, in some cases, protein digestibility decreases.

Conclusion: for a healthy person, it is most rational to eat 4 times a day; Three meals a day are also acceptable. As for therapeutic nutrition for obesity, gastritis, colitis and other diseases, the diet and diet are prescribed by the doctor.

INTERVALS BETWEEN MEALS.

Now about the intervals between meals. Ideal from a physiological point of view, it would be to start the next meal only when the digestion of the food eaten at the previous meal has finished. To this we must add that the digestive organs, like every other organ of the human body, need periods of rest. And finally, digestion has a certain impact on all processes occurring in the body, including the activity of the central nervous system. The combination of these conditions leads to the fact that for a person accustomed to measured nutrition, it is precisely in right time normal appetite appears.

One of the indicators of the duration of the act of digestion is the time it takes for food to be removed from the stomach. It has been established that with normal functioning of the stomach and other digestive organs, the process of digesting food lasts about 4 hours. Each meal leads to a more or less pronounced change in the state of the central nervous system. After eating, especially a large one, some apathy sets in, attention decreases, the will relaxes, the person tends to sleep, that is, in the language of a physiologist, conditioned reflex activity decreases. This state of the central nervous system, which occurs immediately after eating, lasts, depending on the abundance of food taken, for an hour or more. Then all these sensations smooth out, and finally, by the end of the fourth hour, the food center returns to its normal state - appetite appears again. And if a person who is accustomed to the regime does not eat in a timely manner, he becomes weak, his attention decreases, and his performance decreases. Moreover, in the future, appetite may disappear. If you are systematically late with food or eat on a full stomach, the normal activity of the digestive glands is disrupted and digestion is upset. A longer period between meals occurs during the period of night sleep, but it should not exceed 10-11 hours. General rule is the following: the intervals between small meals can be short (2-3 hours), but eating earlier than 2 hours after the previous meal is not advisable. On average, breaks between meals should be 4-5 hours.

The distribution of the daily diet, that is, the preparation of a menu, is of great importance. This combines issues of food quantity, its quality composition and consistency in taking individual dishes.

The total amount of food consumed by a person per day, together with liquid dishes and drinks, is on average about 3 kilograms. Breakfast is the first meal after sleep. During a night's sleep, everything eaten the day before was digested, all organs of the body, including the digestive ones, rested and were created. favorable conditions for their further work. Scientists involved in nutrition issues are unanimous that it is necessary to have breakfast, regardless of whether a person is engaged in physical or mental activity. We can only talk about what part of the diet should contain breakfast. It is believed that if a person is engaged in physical labor, then breakfast should contain approximately 1/3 of the daily ration, both in volume and nutritional value. If a person of physical labor eats a small amount and nutritional value breakfast or even worse - starts work on an empty stomach, then he cannot work at full load, and his performance drops significantly. It has now become fashionable, especially among knowledge workers, to limit themselves to a cup of coffee or tea for breakfast. They refer to lack of time and appetite. Both are the result of an incorrect lifestyle, general regimen, including diet. Putting things in order in your diet (as, indeed, in your entire lifestyle) is entirely within the power of a person, and anyone who wants to can overcome the bad habit of eating poorly, and by the way, give up bad habits such as alcohol abuse and smoking .

CONCLUSION.

Summarizing the above, I would like to draw attention to the fact that thinkers of the past already associated moderation in food not only with human health, but also with his moral state. The ancient Roman philosopher Rufus Musonius believed that “our duty is to eat for life, and not for pleasure, if only we want to follow the beautiful saying of Socrates that while most of people live in order to eat, he, Socrates, eats in order to live.” Socrates himself expressed his attitude to nutrition as follows: “Beware of all food and drink that would prompt you to eat more than your hunger and thirst require.”

Scientists claim that the basis of most diseases of modern man is poor nutrition. And the habit of it is laid in the family. Knowledge of the principles of rational nutrition and strict adherence to them in practice will provide all family members with good health and good spirits, and the opportunity to live a full, interesting life.

LIST OF REFERENCES USED.

1. Mikhailov V.S. etc. “Nutrition culture and family health”

2. Malakhov G. P. “Healing powers”

3. Levashova E. N. “Tasty and fast”

Basic nutritional requirements

• The diet should correspond to the age characteristics of the body.
• The qualitative composition of the food must fully provide the body with all the necessary substances. Food of animal origin best meets these requirements.

• Food must be harmless to the body, that is, not contain pathogens and toxic substances. It must be environmentally friendly. Organic food usually has a symbol on the front of the package. This sign denotes organic food products.

Some chemicals are added to food products to ensure a long shelf life and give them a pleasant taste. In small quantities, such additives are harmless to the body. However, exceeding their permissible quantities can lead to deterioration of health. It is imperative to pay attention to the shelf life of products indicated on their packaging.

• Food must satisfy the body's energy needs.
• Food must contain in the required quantity all the substances required for the growth and development of the body and the regulation of its vital functions.
• Food should be varied: the more varied the food, the greater the range of substances entering the body.
• Nutrition should be balanced in the content of various nutrients (proteins, fats and carbohydrates, vitamins, minerals and water).

Improperly organized nutrition causes serious problems in human health.

An important hygienic requirement is a properly organized diet. This means that it is necessary to strictly observe the timing of meals and the intervals between them. It is extremely important to eat at the same time every day. At this point, the body is adjusted to its reception. The intervals between meals should not exceed 4 hours. How many times should you eat during the day? The most correct four meals a day: breakfast, second breakfast, lunch and dinner. The distribution of caloric content among meals should be as follows: breakfast and dinner are approximately equal, second breakfast is significantly less than breakfast, lunch is approximately twice as high in calorie content as breakfast. The duration of meals should be within 20 minutes.

Food culture

To be healthy, it is not enough to know the basics of proper nutrition. You need to master food culture well. It is the nutritional culture that largely determines the state of human health for many years. You need to know how to eat properly, behave at the table, and follow a diet. It is also important to eat in moderation. In general, moderation, not only in nutrition, but in all other manifestations of life, is very good quality any person. And this quality must be developed in oneself in childhood. It will help a person in any situation.

What is food culture? It provides, on the one hand, mandatory compliance with hygiene rules, and on the other, strict adherence to etiquette. What is etiquette? Etiquette is an established order of human behavior somewhere. Since we are talking about nutrition, therefore, we need to know how to behave at the table while eating. In this case, hygiene and etiquette go hand in hand. By following the rules of hygiene, a person simultaneously follows etiquette, and by following etiquette, accordingly, he follows the rules of hygiene.

What rules must be followed while maintaining nutritional culture?

• You can't be late to the table. Why? Because otherwise it is disrespect for those who are waiting. And for dining table Usually close people are waiting. In addition, eating at the same time is very useful: the body habitually adjusts to food intake, and appetite increases.
• Before sitting down to the table, be sure to wash your hands and check your appearance, hairstyle. A neat (neat) person undoubtedly makes a good, favorable impression on others.
• When approaching the table, you should sit down after the adults sit down.
• While at the table, do not hunch or lean low over the plate. It is unacceptable to put your elbows on the table, stretch your legs or sit with your legs crossed, rock while sitting on a chair, or move it noisily.
• You need to eat slowly, silently and always with your mouth closed (it is very ugly to slurp, slurp, or open your mouth wide).
• You can talk quietly at the table without attracting the attention of others.
• It is not customary to reach over someone else’s plate; you need to ask them to pass on something that you yourself cannot get on the table.
• The plate should not be moved far away from you, nor should it be moved too close. You can drip it onto a tablecloth or clothes. Both are bad.
• What is in the soup must be separated with a spoon.
• If there is meat in the soup, you should first eat the soup, and then use a fork and knife (fork in your left hand, knife in your right) to cut and eat the meat.
• The second dish, for example a piece of meat, does not need to be cut into pieces immediately, but should be eaten by cutting off one piece at a time.
• The fork should be held in the left, and the knife in right hand, if both devices are used. It is customary to hold the knife and fork inclined towards the plate, without clenching them into fists.
• From a common dish (salad, sugar, assorted meat or fish), you do not need to take it with your spoon or fork, but use a specially designed device for this - a spoon or fork.
• Bread, cookies, crackers, fruits can be taken with your hands.
• The bread should be broken off into small pieces rather than bitten off.
• Bones from meat or fish should be removed with a spoon or fork and placed on the edge of the plate or on a separate plate (the latter is preferred).
• After stirring tea or coffee with a spoon, do not leave it in the glass or cup. A teaspoon should be placed on a saucer.
• You should only wipe your hands and mouth with a napkin. After eating, place the napkin on the table to the side of the plate, and the paper one on a separate plate.
• After finishing the meal, you should put the cutlery on your own plate, do not move the plate away, but wait until everyone’s dishes have been cleared

Not all the rules of food culture are given here. Relevant books have been written about this. We advise you to read them: they will benefit you and your health.

Questions and tasks

1. Name 2-3 hygienic requirements to nutrition.
2. What is a diet?
3. How many times a day should you eat?
4. How should calorie intake be distributed among meals during the day?
5. How do you understand the term “food culture”?
6. Why is it bad to be late for the dinner table?
7. How should you sit at the table?
8. Is it possible to talk at the table?
9. How should you eat fish and meat?
10. Agree with your parents to arrange a gala dinner in the family for some reason. Help set the table. Dress elegantly. At the table, try together to comply with the requirements of food culture, strictly following etiquette. Such gala dinners can be done on other days.

I personally don’t know what to do with this. Here, saving drowning people is the work of the drowning people themselves. If you don’t want to know what and how you can feed yourself, and what and how you can’t, then go to the hospital, or straight to the cemetery. Really, that's exactly it. It has become impossible to rely on the experience and common sense of humanity.

The point of no return seems to have been passed.

Since humanity switched to white flour, margarine and artificial yeast, common sense no longer applies. Margarine, as a purely synthetic product, clouds the mind. And yeast, as an alien life form (essentially a monster), integrates into the body and controls the consciousness so that one wants to eat exactly what the monster needs. For reference:

White flour is cooking taken to the extreme. The most valuable thing in grains is in the germ and shell. Premium white flour is obtained by cleaning wheat grains from the shell and germ.

Thus, everything valuable is removed, and only the dead part remains, consisting mainly of starch. The liver becomes clogged with a fuel oil-like mass, starch settles in the body in the form of mucus, and the intestinal walls become clogged with plaque. Margarine and spread (trans fats) are made from refined vegetable oil

second pressing, which is produced using chemical solvents. The refined oil is then heated and hydrogenated by passing hydrogen through it.
The result is a mixture of trans isomers unknown to nature, which has the consistency of soft plasticine and a disgusting smell and color. In order to give this “product” commercial qualities, a bunch of other chemicals are added there.

Trans fats are extremely toxic and tend to accumulate in the body, causing a number of dangerous ailments: stress, atherosclerosis, heart disease, cancer, obesity, sick children, weakened immunity, low potency, etc.

What is the harm of artificial yeast:
– These are entities alien to the body – mushrooms.
– Imagine a mushroom lives in your body.
– The yeast itself dies during baking, but its spores do not.
– Capable of penetrating into the bloodstream, and therefore into any organs.
– During their life processes they release mycotoxins.
– Symbiotic (healthy) microflora is suppressed, and pathogenic microflora flourishes.
– The body becomes easily accessible to foreign bacteria and viruses.
– Ideal conditions are created for the development of cancer cells.

Why do I say that humanity can no longer be trusted in matters of nutrition (as in many other issues)? If the human herd produces and consumes in large quantities something that kills it, then, clearly, it cannot be trusted. How can you trust a drug addict, for example?

The person who is in trouble does not see the problem, or does not want to see it. And a problematic society even more so does not want to see its problems, or is even unable to see, since it is in the illusion of herd security.

So, they finally saw that “smoking kills” after they started adding chemicals to tobacco, and as a result it began to kill even more. But the same inscription – “kills” – can be confidently applied to all supermarket synthetics. Illusion calms only because it kills slowly and imperceptibly.

From the moment these three main components appeared in the diet - white flour, margarine, yeast - the culture ended and the matrix began.

These components are included in all the most common and everyday products - baked goods. This is like the basis of a matrix scheme (not culture) of nutrition.

The main thing is to lay the foundation so that people lose their sanity, as in the fairy tale about Sinbad the Sailor. Then they will not understand why they get sick and die, and in general, what is the purpose of all this. On a farm, the cattle don’t understand what and why they feed them?

The cells must be filled with obedient elements. And these elements must, firstly, not be completely healthy, so that they do not have free energy, and secondly, slightly crazy, so that they don’t understand where they are. There should be just enough energy and conscious will to properly perform your functional duties - no more, no less.

The transition from traditional to live food does not at all mean any breakthrough in nutrition culture if the basic principles are not followed. Let's look at what principles are violated.

1. The diet must be constant and unchanged.

The kitchen (a set of products and methods of preparing them) should be some kind of established constant. The diet generally should not be changed abruptly, such as, for example, jumping from one national cuisine to another.

This is mainly due to the intestinal microflora, which is adapted for digesting this or that food. It is being rebuilt slowly, and it may take months to adapt.

Therefore, any transition should be smooth and gradual. If we are talking about switching to live nutrition, then there is no rush here, because another factor is added - enhanced cleansing of the body.

You cannot bring yourself to a state of increased intoxication. So, in modern conditions, and especially young people, it is better to tune in not for months, but for years.

2. The diet should be as varied as possible.

At the same time, dishes should be as simple and monosyllabic as possible, consisting of similar ingredients. It is better to eat more, but just one thing at a time.

Variety is all you need in the general assortment.

Vegetables and fruits alone are a very poor diet. If you want to eat something like that, it means your body is missing something. For example, the brain consumes more than a quarter of the body's total energy and requires lecithin to function. Chocolate contains lecithin, but vegetables and fruits do not – that’s what I want. But why overeat on chocolate if legumes are full of the same lecithin?

3. Food should be fun.

The human brain is designed this way - it should have pleasure. If there is no pleasure, serotonin is not produced, and then everything is bad. If there is no pleasure, the brain will look for it, including among artificial stimulants.

Food is one of the main pleasures; it should be deliciously prepared. If what you eat is healthy, but tasteless, you will constantly want something obscene but tasty, and this ordeal will continue until the brain receives its share of pleasure.

Therefore, you don’t need to engage in masochism, you don’t need to chew green salad like a cow, you need to look for simple, but delicious recipes, and receive not only benefits, but also pleasure - this is the culture of live nutrition. Living food can and should be tasty.

4. Avoid artificial stimulants and relaxants.

You will still have to pay with interest. That is, there is always less benefit from something artificial than harm. Giving back doesn't pay off. At first it will get better, and then it will get even worse.

Depression and panic attacks are diseases of a new generation. They are caused by nothing more than chemical components in products. Chemistry causes an altered state of consciousness, to one degree or another, but always. It also causes intoxication, despite the fact that the toxins are “packed in barrels.” Not all of them are packaged.

But if treat the effect with its cause, then the situation will only get worse. You can ask the question: what is artificial in coffee and chocolate? If they are environmentally friendly, natural, then probably nothing, if in moderation. But natural coffee and chocolate are now difficult to find.

This is big business, all plantations are heavily watered with chemicals, not to mention what is added to the final product. The harm is not even in the caffeine itself, but in the accompanying chemistry. The best and safest stimulant is wild raw cocoa beans. You can simply chew them, make cocoa or chocolate, candy. The effect is felt immediately, and without consequences.

5. The main principle is that products must be natural.

A product that is "trapped and buried" in long term storage, cannot be considered natural. Additives that pretend to be “identical to natural” are also synthetic, no matter how they are dressed up. Eating “long-lasting” (long-lasting) vegetables and fruits from the supermarket is pure madness.

There is nothing worse for the body than synthetic (artificially synthesized) toxins. Over billions of years of evolution, nature has provided for everything except this.

If the body could speak, it would say: you can starve me, torment me with exorbitant physical activity, throw me in the heat or cold, you can draw blood, you can beat, torture, and even cut, I will tear everything down... but if you poison me, you fool, it will be bad for you and me, very bad - everything is just very bad will end.

Healthy eating culture: new times - new rules

The culture of our nutrition, our eating habits are established primarily by our parents. They certainly want the best for us, but the healthy eating culture that existed when they were young may be radically different from the way we should eat in the twenty-first century.

A healthy eating culture, like good manners, should be cultivated from childhood.

Healthy eating culture: what does it consist of?

We live in an era in which changes occur at tremendous speed, including in the field of healthy eating culture. When most of the older members of our family grew up and were brought up - aunts, uncles, grandfathers, grandmothers - they did not have access to a thousandth of the information that is available to us now. And the composition of the products used to be different - people did not know about preservatives, dyes, or milk, which can be stored for a month without being in the refrigerator.

Speaking about the culture of healthy eating, we in no way mean following any diets and, moreover, we do not encourage people to become vegetarians. These are all individual questions, and it is better not to get involved in diet issues without a doctor’s recommendation. A culture of healthy eating involves following certain rules.

Of course, it must be based on certain knowledge: about the properties of certain products, about their effect on our body, about their combination with each other. With this knowledge, you can choose products that will suit your lifestyle. You can cook them correctly, making the most of all the beneficial substances they contain.

Some principles of healthy eating

One of the foundations of a healthy eating culture is that the amount of energy that enters the body with food should correspond to the amount of energy that a person expends during the day.

If the food we consume is low in calories, our performance is noticeably reduced. If we eat a lot of high-calorie foods, without loading our body with physical activity, the resulting potential energy will be spent on increasing our body weight.

The next principle is that in order for food to be absorbed in the best possible way, it is necessary that beneficial nutrients enter our body in a certain ratio. To create an individual diet, you do not need to use the services of nutritionists; it is easier than it seems.

Finally, one of the most important principles that is not always possible to follow is adherence to a diet. This includes the number of meals per day and the intervals between them.

For one person, three meals a day is suitable, while another lives such a lifestyle that he needs to eat four times a day. It is important not to change the routine once established, since our digestive system “gets used” to producing gastric juice at certain hours.

A culture of healthy eating is, first of all, a personal discipline. Organize your diet wisely and you'll find that other areas of your life will become more organized.

Healthy eating rules

According to statistics, Russians and Americans have the most harmful eating habits. Russians eat a lot, often uncontrollably, usually preferring three-course meals.
At the same time, high-calorie heavy foods often predominate in the daily diet. In addition, many people like to have a snack between meals, and along with evening tea they are not averse to eating a cake, candy or some sweet dish.

Americans are one of the earliest and main consumers of fast food and processed foods. They often eat outside the home, and food at fast food places is rich in substances harmful to the body. In addition, most people have a bad habit - eating a lot at night and in the evening.
It is interesting that with this approach to nutrition, both Russians and Americans dream of having slim figures and good health. To achieve this, people use the most incredible weight loss methods, super weight loss diets, fat burners, etc.

Do we think about how healthy we are eating? As you get older, you have to do this more and more often. Some people ask this question consciously, while others are prompted to such thoughts by pain in the stomach or upset digestion. Be that as it may, sooner or later almost everyone comes to a simple thought - if you want to live long life, eat right. Then the question reasonably arises: what is proper nutrition?

We all know that digested food is well-digested food. On the one hand, we seem to know, but on the other hand, for some reason we don’t remember about it. Somehow, it goes without saying that after eating you need to grab an apple, drink tea and a bun...

First of all, it should be said that one should not attach great importance to dietary instructions intended “for everyone at once,” since we are all different people, each of us has our own metabolic activity, different culinary traditions, habits, and so on.
Many have heard the saying: “what is good for a Russian is death for a German,” that is, what, for example, a Georgian loves, may not be liked and is completely unsuitable for an Englishman.
It turns out that the concept of “proper nutrition” itself is very abstract and approximate. However, we can highlight some fundamental principles, the observance of which allows us to talk about reasonable or healthy nutrition.

There are many approaches to “proper” nutrition. Someone sticks to principles separate power supply, some people prefer a vegetarian diet, others eat only raw fruits and vegetables. Fried food is considered very harmful, and boiled food is also not very welcome. Each person chooses the rules that he will follow. When the body begins to rebuild, it begins to dictate its own conditions.

Many have read, or heard from others, that you should not eat in the morning, because the body cleanses itself at this time, and even after sleep it has enough energy for the morning. For some this seems absolutely impossible, while others have breakfast at 11-13 o’clock quite calmly. And most often, two meals a day are enough for them.
And some adhere to a different point of view: breakfast should be royal, because in the morning hours the body works in such a way that it is able to absorb everything valuable that you ate at breakfast. Remember the saying: “Eat breakfast yourself, share lunch with a friend, give dinner to your enemy”...

Drink a glass of juice;

It’s best and healthiest (in my opinion) to eat when you want. You need to eat when you feel that you are about to eat everything you see, when you feel healthy hunger. And when you wait for your appetite to come during a meal, nothing will happen except heaviness in the stomach and the desire to sleep;

You need to eat cold or hot food. Comfortably warm is good. The fact is that the process of digestion begins at a certain temperature of food, but if it is cold or hot, then the body first brings it to a certain temperature, expending a certain energy. And since we eat to live, and not live to eat, then let us carefully waste our energy on food in order to spend more energy on life;

Know when to eat in moderation and leave the table with a slight feeling of hunger;

Of the two great desires - to sleep and to eat - always choose the first. Rest a little and only then start eating. When the body is overtired and wants to sleep, then not only the brain and muscles are tired, but also the stomach;

There's no need to eat when you're excited, anxious state. It is better to skip meals altogether;

Food must be fresh. Of all the ways culinary processing prefer the simplest cooking possible. Eat less fried, smoked or baked foods. Fruits and vegetables are best consumed raw. Very fresh juices are healthy;

It is advisable to consume fruits 20-25 minutes before meals. Why? Because fruits linger in the stomach for exactly this time, and they are digested mainly in the intestines. When we eat them after a hearty lunch, they are not digested, but rot in the stomach. Instead of great benefit, we get great harm;

Drink plenty of fluids, but do it slowly; eat garlic - at least one or two cloves a day, on an empty stomach. Finely chopped garlic is easy to swallow without chewing, with water. This way you will avoid unpleasant garlic breath and get an excellent, harmless natural antibiotic that will “monitor” the microflora in your stomach and intestines. You can consume salt, but only in small doses. Remember that processed foods, sauces, and seasonings may contain hidden salt;

It is better to drink 30 minutes before meals. The fact is that when we drink during or after meals, the water “washes away” some of the enzymes produced by the stomach to digest food. We have to produce more of them, which means the body has to spend more energy on processing. And if you consider that we eat in order to supply ourselves with energy, then it is ridiculous to spend all the energy generated just on digesting the next portion of food. By the way, the least amount of energy is spent by the body when drinking fresh juices. After meals, it is recommended to drink after carbohydrate foods - after 3 hours, after protein foods - after 4 hours. If you really want to, then no earlier than 1 hour;

It is necessary to chew food well. It’s good to chew each piece 30 times, but if you chew 60 times, that’s just great;

Enjoy your food. And in order not to overload the body, you can skip the next meal;

Learn to eat any product, respecting it, loving it and understanding that now it will give you all of itself so that you can continue your existence more meaningfully, become more loving, brighter. This is his sacrifice to you;

Remove salty, smoked, pickled, fried, and fatty foods from your diet. Eat only one food at one meal. For example, boiled potatoes. No need to add oil or anything like that to it. Just boiled potatoes. Without bread, salt and other additives in the form of spices and sauces;

There is also the “4 ingredient rule”. Eat only one dish at one meal, prepared using no more than 4 ingredients. For example, let’s take boiled potatoes with dill. The ingredients of this dish will be potatoes (1), water (2), dill (or other seasoning), salt. That's it, we don't add anything else. We take breaks between meals - 4 hours;

Before eating, you should drink a glass of liquid: tea or water, juice. There should be breaks of at least 4 hours between meals. The night break in food should be about 12 hours;

When you eat, take your time. Chew slowly while enjoying your meal. When you drink, do not swallow quickly, enjoy your drink.

A beautiful table setting is highly desirable. Approach the meal as if it were a holiday.

If you adhere to the rules of reasonable nutrition, the result can be your long and healthy life.