A person has the right to health. Human rights are closely related to his responsibility. Unfortunately, not everyone understands their responsibility for maintaining health. More than two thirds of the country's population do not exercise, up to 30% of the population are overweight, and about 70 million people smoke.
An important component of a healthy lifestyle is nutrition.
Nutrition that ensures full development is called rational (from the Latin words “ratio” - calculation, measure and “rationalis” - reasonable, expedient, justified).
Human health is largely determined by the quantity and quality of food and diet.
Healthy eating – the most important condition longevity.
Nutrition culture includes not only the attitude towards food, but also its composition. During all periods of human development, the nature of nutrition was determined by economic opportunities, the availability of food resources, climate and national traditions. The biological characteristics of the human body have remained the same, but living and nutritional conditions have changed significantly.
Food culture- This is the optimal amount of food to eat for a person.
Can a person determine how much he needs to eat? The main rule is to match the amount and calorie content of food with energy costs and the physiological needs of your body.
Healthy eating– this is a limitation of fats and salt, a significant increase in the proportion of fruits and vegetables, cereals, and wholemeal products in the diet. The source of protein should be legumes, low-fat dairy products, fish or vegetable oil.
Food processing is important for food culture. Vegetables should not be subjected to prolonged cooking, as this destroys the vitamins contained in the products. The preferred oils are corn, olive or sunflower. It is also advisable to consume bread made from wholemeal flour and unrefined (unrefined) sugar.
Human energy needs depend on individual characteristics, gender, age, height, body weight, level of metabolic processes, as well as physical activity, the nature of mental activity, sports, climatic conditions and other factors.
Over the course of 70 years, a person drinks 50 tons of water, eats 2.5 tons of protein, 2.3 tons of fat, over 10 tons of carbohydrates, and almost 300 kg of table salt.
A person should receive as much energy from food as he expends during the day. In cases where the influx of energy exceeds the energy expenditure of the body, it accumulates in the form of fat deposits.
There are a number general rules providing rational nutrition with lifestyle:
1. rule - food should be varied: animal origin (meat, fish, eggs, milk, cottage cheese); plant origin(vegetables, fruits, cereals, bread).
2. rule - maintaining your weight at normal levels. “I eat to live, not live to eat.”
It must be remembered that it is easier to type overweight and much more difficult to reset. Excess body weight increases the risk of diseases such as diabetes, ischemic disease hearts, etc.
No less dangerous for the body is a condition when body weight is significantly less than normal, which can be associated with exhaustion and dystrophy.
3. rule - this is taking into account the intensity of physical activity in the diet; when playing sports, nutrition should not only replace the energy and nutrients consumed, but also the ability to increase performance, accelerate its recovery after strenuous exercise physical activity, for which it is necessary to include easily digestible foods rich in vitamins in the diet.
It should be noted that heat treatment weakens beneficial qualities vegetable oils, therefore it is more advisable to use them in salads and vinaigrettes.
Proper nutrition- this is obtaining from food in sufficient quantities and in the right combination substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins, microelements and water.
Ministry of Education Russian Federation
Municipal educational institution
Lyceum No. 130 “RAEPSH”
Healthy image life.
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: no proper nutrition has already thoroughly destroyed the body and has to resort to treatment.
Being one of the important components of our lifestyle, consumer culture food products 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'll tell you about the causes, consequences poor nutrition, I will give 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 weight 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 meal (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: the human body with such nutrition is under tension, not only the digestive system, but also all other systems and organs of the body, especially the nervous system, do not work properly. 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. The 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”
Do we ever think about whether we are eating right? Surely, you have to do this, and with age more and more often. Some people ask this question consciously, while others are prompted to such thoughts by sudden onset of stomach cramps or upset digestion. Be that as it may, at a certain age everyone comes to a simple thought - you want to live long life, eat right. If you don’t want to, eat when you have to and whatever comes to hand.
Of course, for most people the former is much more attractive than the latter. But the question immediately arises: what is proper nutrition?
Here, first of all, it should be said that there is no need to attach great importance to the dietary instructions “for everyone” that are replete with dietetic reference books. All people are different. With its own activity of metabolic processes, with various culinary traditions, habits, and so on. It's no secret: what, say, an Armenian loves, a Kalmyk may not like. Therefore, we warn you that the concept of “proper nutrition” itself is abstract and very approximate.
And although this topic is very extensive, we can identify, as we see it, fundamental principles, the observance of which allows us to talk about proper nutrition.
First: try to follow your traditions national cuisine. In other words, experiment less with your own stomach when you are away from home for a while.
Second: Stick to having breakfast, lunch and dinner. In other words, eat at least three times a day and, if possible, at the same time. In between these meals, you can also have a light snack. It won't be a big sin if between breakfast and lunch you eat, for example, an apple or drink a glass of milk with a bagel.
Third: know when to eat in moderation and get up from the table with a slight feeling of hunger.
Fourth: 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, not only the brain and muscles are tired, but also the stomach.
Fifth: 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 eaten raw.
Sixth: drink - but slowly! - more liquid; eat more 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. Use salt, but in small doses. Drink only wine, but good wine, and make sure your legs remain light and your head light.
Seventh: do not eat anything that is not recommended by a doctor you trust.
Following these rules of sensible nutrition promises you a long, disease-free life. This is all the more likely the more conscientiously you adhere to them. Try to count which culinary “commandments” named here you follow. And if not, then why, what’s stopping you? Does everything depend on you?
Now let's see how many times the funny hero of another story violated the dietary "code".
Semyon Ivanovich headed in the direction of a large grocery store. There was a sinking feeling in the pit of my stomach for a long time. And no wonder: all day without lunch. He barely had time to eat a sandwich with holey, bright yellow, delicious-smelling cheese when the head of the department called him and assigned him urgent work. In general, Semyon Ivanovich was left without lunch.
By evening the hunger became truly ravenous, if not worse. Hastily running up the steps of the supermarket, Semyon Ivanovich carried his heavy body into a huge hall, full of multi-colored packages on long shelves stretching into the distance. There was such a mesmerizing smell in the hall that he felt dizzy for a moment.
Mixed with the crowd of shoppers, Semyon Ivanovich found himself at the gastronomic department and froze in front of the enchanting sight that unfolded to him. In the window, in the rays of bright, life-affirming light, lay red-juicy cuts of ripe sausages. Not far away was a brown pile of smoked chicken legs, shiny with fat. A little further away, sparkling with milky white sides, rose a pyramid of layers of young lard.
Everything seemed to be calling and singing: “Buy us! Buy us!” It even seemed to Semyon Ivanovich that he really heard this choir. He even turned around - could others hear him? But those around were calm and even looked at all these benefits somehow indifferently. He quickly counted his money. Enough. At least for dinner, he decided to himself.
Having barely stood in a line of three people, he finally found himself in front of a polite young saleswoman. But when she, raising her chin, depicted attention and readiness to fulfill all the buyer’s wishes, Semyon Ivanovich was confused by the gastronomic feelings that overwhelmed him and did not immediately find what to say. There was a quiet murmur from those standing behind. Stretching out his hand and fixing his burning gaze on the counter littered with meat products, Semyon Ivanovich nevertheless made it clear to the saleswoman where what he wanted was located.
Sausages? - Shrugging, the girl clarified. The buyer shook his head approvingly.
How many? Half a kilo?
Semyon Ivanovich smiled condescendingly, spreading his arms to the sides and making a triple chin, as if to say: was it worth standing for such a trifle?
Kilogram? - the saleswoman continued her monologue.
The buyer “threw out” two fingers, indicating two kilos.
While the girl was weighing the sausages, Semyon Ivanovich glanced quickly at the counter, feverishly wondering what else to buy. But the girl, probably unaware of the emotional storm that had gripped him, deftly wrapped up what she had weighed, and, politely thanking the somewhat strange buyer for the purchase, turned to the lady standing behind him.
Wait a minute! - Semyon Ivanovich finally found the power of speech. - Wait a minute... That's not all. - He playfully shook his finger at the young saleswoman, who had flared up with paint. - I would also like, uh, half a kilo of doctor's paper and... a half-smoked stick.
Pleased with his purchase, Semyon Ivanovich began to move from counter to counter. Soon, the sausages and sausage in his basket were joined by two bottles of kefir, a kilogram jar of lightly salted herring and a bag of halva. My stomach went wild. My eyes already refused to look at all this abundance.
That’s it, it’s time to go out,” Semyon Ivanovich firmly decided. However, his attention was drawn to a liter jar of canned pineapples, proudly towering between the jars of green peas and beans. - Okay, last thing, and quickly go home!
Having flown up to the counter, Semyon Ivanovich raised his wide, weighty palm over the pineapples, when he suddenly thought: “Is there enough money?” He quickly calculated in his mind - is it really enough? But, whatever one may say, there wasn’t enough for pineapples. “Well, wow,” Semyon Ivanovich thought bitterly, “now dinner is ruined.” And with an expression of endless sadness on his face, he slowly trudged towards the exit.
Ministry of Education of the 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 of 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 weight for breakfast, lunch, etc.; the intervals between meals and, finally, the time spent on it. The human body is extremely complex. The harmonious balance of this complex system, which is constantly influenced by the external environment, is what we call health. The rhythm of nutrition plays an important 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 at this time there is no food in the stomach, 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 proper functioning of this center, the correct diet is extremely important. 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 meal (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 there is no physiological need for a new portion of food in the body at the moment). 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: the human body with such nutrition is under tension, not only the digestive system, but also all other systems and organs of the body, especially the nervous system, do not work properly. 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 a person accustomed to a measured diet develops a normal appetite at the right time.
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. The 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 the night's sleep, everything eaten the day before was digested, all organs of the body, including the digestive ones, rested and favorable conditions were created 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 who does manual labor eats a breakfast that is insignificant in volume and nutritional value, 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 .
Food culture is:
- knowledge of the basics of proper nutrition;
- knowledge of the properties of products and their effects on the body, the ability to choose and prepare them correctly, using all useful substances to the maximum;
- knowledge of the rules for serving dishes and eating, i.e. knowledge of the culture of consumption of prepared food;
- economical approach to food.
The most important principles of rational nutrition:
Correspondence of the caloric content of food to a person’s daily energy expenditure. Violation of this correspondence causes various disorders in the body. It should be remembered that a regular decrease in the calorie content of consumed foods leads to a decrease in body weight, a significant decrease in performance and general activity, and an increase in susceptibility to various diseases. What is extremely dangerous is the supercalorie content of daily portions, from which a person draws more potential energy than he needs for the normal functioning of the body. A systematic increase in calorie content of food leads to a significant increase in body weight and obesity, which also entails health problems.
Satisfying the body's needs in the required quantity and ratio of nutrients. For optimal absorption of food, it is necessary to supply the body with all nutrients in certain proportions. When compiling food rations, the balance of proteins, fats and carbohydrates is primarily taken into account. For a healthy adult, their ratio should be 1:1.2:4.6. Taking into account the physiological state of the body, the nature and working conditions, gender and age of a person, and the climatic characteristics of the region, scientists have developed norms for the physiological needs for nutrients and energy of various population groups. They make it possible to create a diet for each family. However, it is important to remember that the diet should contain the optimal amount of balanced nutrients, i.e. have the proper chemical composition.
Diet. It includes the time and frequency of meals, the intervals between them, and the distribution of calorie content among meals. Optimal for a healthy person is four meals a day, but three meals a day are also allowed, depending on the conditions of work or study. Each meal should last at least 20 - 30 minutes. This makes it possible to eat slowly, chew food well and, most importantly, not overeat. Certain hours eating allow digestive system get used to a stable regime and secrete the right amount of digestive juices. With four meals a day, you should distribute the calorie content among meals as follows: 1st breakfast - 18%, 2nd breakfast - 12%, lunch - 45%, dinner -25%. Let's say that with three meals a day, breakfast makes up 30%, lunch - 45%, dinner - 25%. But remember: regardless of diet, the last meal should be 1.5 - 2 hours before bedtime.
With three meals a day, breakfast usually consists of a hot dish (meat or fish with porridge or vegetables, a sandwich and some kind of hot drink- coffee, tea, cocoa).
Lunch should return to the body the energy it expended during the working day. When digesting a large amount of food, an increased secretion of gastric juices occurs, so snacks are needed on the lunch menu: vegetable salads, vinaigrette, salted fish, etc. The production of gastric juice is also “helped” by the first hot dishes, which are rich in extractive substances: meat, fish, mushroom broths. The second hot dish should contain a large amount of protein and be high in calories. It is best to end lunch with a sweet dish, which will inhibit the secretion of gastric juice and cause a pleasant feeling of satisfaction from the meal.
For dinner, dishes made from milk, cereals and vegetables are preferred. You should not eat meat dishes, because they are digested slowly.
Particular attention should be paid to moderation in nutrition, which is expressed not only in the frequency of food intake, but mainly in the qualitative aspect of nutrition: compliance chemical composition food needs of the body. To eat wisely, everyone should have an idea of the composition of foods, their biological value, about the transformations of nutrients in the body.