Healthy nutrition message. Proper and rational nutrition

Rational nutrition is one that provides normal functioning improves human health and prevents diseases. Principles rational nutrition- energy balance, adherence to food intake and balanced nutrition.

The first principle of rational nutrition is energy balance- assumes that the energy value of the daily diet corresponds to the energy expenditure of the body, no more and no less.

The second principle of rational nutrition is balanced diet. This means that the body must receive the substances it needs, and in the quantities or proportions in which it is needed. Proteins are building materials for cells, a source of synthesis of hormones and enzymes, as well as antibodies to viruses. Fats are a storehouse of energy, nutrients and water. Carbohydrates and fiber are fuel. The ratio of proteins, fats and carbohydrates in the daily diet must be strictly defined.

Briefly, the norms of rational nutrition can be presented as follows:

• animal fats - 10%;
• vegetable fats - 12%;
• animal proteins - 6%;
• vegetable proteins - 7%;
• complex carbohydrates - 60%;
• sugar - 5%.

The third principle of rational nutrition is diet. The rational nutrition regime is characterized as follows: fractional meals 3-4 times a day;

• regular meals - always at the same time;
• uniform nutrition;
• last meal no later than 3 hours before bedtime.

Which products to choose

Try to eat as many fruits and vegetables as possible. Vegetables and fruits that grow in the region in which a person lives are especially recommended for a balanced diet. It is better to choose meat and poultry low-fat varieties, but fatty fish, on the contrary, is very beneficial for the body. Fatty fish contain a large number of 3-omega acids. Eating fatty fish reduces the risk of cardiovascular diseases, arthritis, and sclerosis.

It is better to boil food, steam it, bake it, or use a grill. Frying food is not recommended. During frying, it not only becomes saturated with excess fats, but also produces carcinogens. If you decide to practice balanced nutrition and you care about your health, it is better to avoid fried foods.

You should also limit your consumption canned food, salty, spicy, smoked. You should not overuse various semi-finished and frozen foods.

For drinking, use clean still water, herbal teas, natural juices, fruit drinks, compotes. The consumption of coffee, tea, and cocoa should be limited.

Important nutritional points

☀ There are a few more rules that can help rationalize your diet:

☀ Fruits must be eaten separately from other dishes, preferably 20 minutes before meals and 1-2 hours after meals, and can be combined with nuts.

☀ Grains and legumes cannot be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.

☀ Vegetables are not consumed with fruits, except in cases where they “met” in the same juice.

☀ Dishes that combine dough with meat are bad for the stomach - pasties, navy pasta, pies, pancakes with meat and dumplings.

☀ Whole milk In general, you should not combine it with other foods, and remember that an adult body may not perceive it.

☀ Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.

☀ You should not eat dishes with bread.

It is important to understand that balanced nutrition is not only about eating tasty and healthy food, but also diet, as well as nutritional conditions. In addition, you need to understand that an excess of certain nutrients can be harmful in some cases even more than their deficiency.

A balanced diet is especially important for people with various diseases or disorders, since nutrition is the main source useful substances for good functioning of the whole organism.

In order to eat rationally, you need to understand why you need to do it. First of all, this is only necessary for you and your body; disordered eating will not bring good things. Secondly, this is necessary for your entire family, so that you are all healthy, beautiful and happy. The decision is yours. Remember, only you decide how to behave in one area or another of your life; your nutritional behavior also depends only on you.

What do you think about balanced nutrition? How do you rate your nutrition and your health? It’s very interesting to know your opinion, share it in the comments below.

Federal Agency for Education

State educational institution

higher professional education

"Samara State University"

Department of Physical Culture

Balanced diet

2nd year students

Faculty of History

Introduction 3

Basic power functions 4

Rational and balanced nutrition 6

The first principle of rational nutrition is moderation 7

The second principle of balanced nutrition is variety 9

The third principle of rational nutrition is eating regimen 14

Conclusion 18

References 19

Introduction.

Nutrition issues are at the center of medical attention today. In all countries, interest in them from various segments of the population, scientists and government agencies is constantly growing.

This is primarily due to the fact that even now on our planet there is a very significant shortage of food products in general and protein products in particular. About 60.% of the world's population, mainly in underdeveloped countries South-East Asia, Africa and Latin America, are malnourished as a result of insufficient consumption of animal proteins. 15% of the population suffers from malnutrition due to reduced protein and calorie content in the diet. Kwashiorkor disease in children is widespread due to chronic malnutrition.

The problem of nutrition is included in the list of the most important global problems put forward by the UN to humanity along with such problems as environmental protection, energy supply, etc.

The rapid increase in the world's population requires a corresponding increase in the production of food resources and food products - this is one of the main problems determining the progress of earthly civilization.

At the same time, great importance is now attached to the relationship between nutrition and health in countries with a high standard of living, where a very large part of the population suffers from diseases acquired as a result of poor nutrition, one of the varieties of which is overeating.

The increase in the production of a variety of food products clearly confronts us with the problem of nutritional culture, that is, the reasonable use and consumption of products in the interests of people's health.

Basic nutrition functions.

Everyone knows that nutrition is absolutely necessary to maintain life. Science has firmly established three functions of nutrition.

The first function is to supply the body with energy. In this sense, a person can be compared to any machine that does work, but requires fuel to do so. Rational nutrition provides an approximate balance of energy entering the body and expended to support vital processes.

The second function of nutrition is to supply the body with plastic substances, which primarily include proteins, and to a lesser extent - minerals, fats and, to an even lesser extent, carbohydrates. In the process of life in the human body, some cells and intracellular structures are constantly destroyed and others appear in their place. The building material for the creation of new cells and intracellular structures are the chemicals that make up food products. The need for plastic food substances varies depending on age:

In children, this need is increased (after all, they are used not only to replace destroyed cells and intracellular structures, but also to carry out growth processes), while in older people it is reduced.

Finally, the third function of nutrition is to supply the body biologically active substances, necessary for the regulation of vital processes. Enzymes and most hormones - regulators of chemical processes occurring in the body - are synthesized by the body itself. However, some coenzymes (a necessary component of enzymes), without which enzymes cannot exhibit their activity, as well as some hormones, the human body can synthesize only from special precursors found in food. These precursors are vitamins found in foods.

Relatively recently, evidence has emerged about the existence of another (fourth) function of nutrition, which is the development of immunity, both nonspecific and specific. It was found that the magnitude of the immune response to infection depends on the quality of nutrition and, especially, on the sufficient content of calories, complete proteins and vitamins in food. With insufficient nutrition, general immunity decreases and the body's resistance to a wide variety of infections decreases. Conversely, a nutritious diet with sufficient protein, fat, vitamins and calories strengthens the immune system and increases resistance to infections. In this case we're talking about about the connection between nutrition and nonspecific immunity. Later it was discovered that a certain part of the chemical compounds contained in food products is not broken down in the digestive tract or is only partially broken down. Such undigested large molecules of proteins or polypeptides can penetrate the intestinal wall into the blood and, being foreign to the body, cause its specific immune response.

Fortunately, awareness of the need to monitor your diet in our country last years is becoming increasingly popular. Therefore, some of the claims of doctors like Dr. Gay and others like him are accepted by most people as true. More and more people are interested in how they eat, how nutritious their foods are and how to combine them healthier. When buying products, we began to choose them more pickily. We began to prefer fresh and organic clean products. We pay more attention to the presence of fruits and vegetables, fresh milk and quality dairy products in our diet. Many people believe that it is not necessary to eat meat and sausage every day; they can be replaced with potatoes, natural rice and pasta.

Most of you have already heard that products should be combined correctly, but few can say exactly how to do this.

The most favorable will be the following percentage of the most important nutrients that supply the human body with the necessary energy:

12-15 percent protein

25-30 percent fat

55-60 percent carbohydrates

Rational and balanced nutrition

As many chemicals as an adult’s body consumes during life, the same amount should be supplied through food. However, during the metabolic process, some substances can pass into others. Moreover, most of them can be synthesized in the body, while some are, as it were, initial: they cannot be synthesized and must necessarily be supplied with food. From here, all nutrients are divided into replaceable and irreplaceable. The latter include essential amino acids (valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine), essential fatty acids (linoleic, linolenic), vitamins and minerals.

The theory of balanced nutrition, which was widely and in-depth developed in our country by Academician A. A. Pokrovsky, consists in establishing a close connection between nutrition and metabolic processes. Wherein special role allocated to essential nutritional factors.

Rational nutrition should be based on the theory of balanced nutrition and include the correct mode of food consumption. It is necessary to know and follow the three principles of rational nutrition: moderation, variety, and eating regimen.

Moderation in nutrition does not allow you to consume more or less energy from food than is consumed in the process of life; a variety of foods in the diet most likely guarantees that the body receives all the essential nutritional components; a certain diet (the timing of meals during the day, as well as the quantity and quality of food at each meal) maintains appetite within the required limits.

Let's take a closer look at each of the three principles of rational nutrition.

The first principle of rational nutrition is moderation.

Moderation in nutrition is necessary to maintain a balance between the energy received from food and the energy consumed in the process of life.

The law of conservation of energy in nature is absolute; it is valid not only for inanimate matter, but also operates in a living organism, including in the cells of human organs and tissues.

Energy consumption in the body occurs in three ways: as a result of the so-called basal metabolism, the specific dynamic action of food and muscle activity.

Basal metabolism is the minimum amount of energy that a person needs to maintain life in a state of complete rest. This exchange usually occurs during sleep in comfortable conditions. It is most often calculated in relation to a “standard” man (age 30 years, body weight 65 kg) or a “standard” woman (same age, body weight 55 kg) engaged in light physical labor. Basal metabolism depends on age (in young children it is 1.3-1.5 times higher per unit body weight than in adults), on total mass body, from external living conditions and individual characteristics of a person. It has been established that, on average, the basal metabolism consumes about 1 kcal per 1 kg of body weight per 1 hour. In people who constantly experience physical activity, the basal metabolism, as a rule, increases within 30%.

The specific dynamic effect of food is due to its digestion in the human gastrointestinal tract. The greatest energy consumption is caused by the digestion of proteins, which increases the intensity of basal metabolism usually by 30-40%. Taking fats with food increases basal metabolism by 4-14%, carbohydrates by 4-7%. Even tea and coffee cause an increase in basal metabolism by up to 8%. It is estimated that with a mixed diet and the optimal amount of consumed nutrients basal metabolism increases by an average of 10-15%.

Physical activity has a significant impact on energy expenditure in the human body. The more physical activity, the more energy the human body spends.

If a person’s body weight is more than standard, then energy expenditure during these types of activities increases proportionally; if less, it decreases.

A person’s daily energy expenditure depends on age, gender, body weight, nature of work activity, climatic conditions and individual characteristics of metabolic reactions in the body.

The second principle of balanced nutrition is variety.

The population of our planet uses thousands of food products and even more culinary dishes. And the whole variety of food products consists of various combinations of nutrients: proteins, fats, carbohydrates, vitamins, minerals and water. Naturally, different foods have different chemical composition.

The energy value of the diet depends on the proteins, fats and carbohydrates it contains. Carbohydrates supply predominantly energy, while fats and especially proteins not only supply the body with energy, but are also the necessary material for the renewal of cellular and subcellular structures. The use of proteins as an energy material is very unprofitable for the body: firstly, proteins are the most scarce and valuable nutritional substance, and secondly, during the oxidation of proteins, accompanied by the release of energy, under-oxidized substances are formed that have a significant toxic effect.

The optimal ratio of proteins, fats and carbohydrates in the diet of a practically healthy person is close to 1:1.2:4. This ratio is most favorable for maximum satisfaction of both the plastic and energy needs of the human body. Proteins in most cases should make up 12%, fats - 30-35% of the total calorie intake. Only in the case of a significant increase in the share of physical labor and, in connection with this, an increase in energy requirements, the protein content in the diet can be reduced to 11% of its total calorie content (by increasing the proportion of fats and carbohydrates as suppliers of calories).

What is the approximate daily requirement of an adult engaged in light physical labor for the energy value of food, proteins, fats and carbohydrates? The diet should contain 80-90 g of proteins, 100-105 g of fat, 360-400 g of carbohydrates, its energy value should be 2750-2800 kcal.

Proteins, fats, carbohydrates are not homogeneous compounds; they have different chemical compositions. The proteins of most foods consist of 8 amino acids essential for an adult and 12 non-essential. For normal nutrition, a person needs a certain amount of both essential and non-essential amino acids. Optimal ratio. required essential and non-essential amino acids depends on age. For preschool children, essential amino acids in the diet should account for approximately 40% of the total amino acids, for adults - 36%.

The amino acid composition of food proteins is very important. A protein that would contain all the essential and non-essential amino acids in optimal proportions, or the so-called ideal protein, does not occur in nature. The exception is human milk protein, but only for infants. At the same time, proteins of animal origin (proteins of meat, fish, poultry, eggs, milk and dairy products) are considered complete, since they contain the same or even more essential amino acids than in an ideal protein. Plant proteins the overwhelming majority are incomplete, since they contain significantly fewer essential amino acids (one, two or more) than in an ideal protein. For example, in the proteins of wheat and rye, and therefore in the proteins of wheat and rye bread contains an insufficient amount of the essential amino acid lysine (almost 2 times lower than optimal), as well as three other essential amino acids: threonine, isoleucine and valine.

IN Everyday life people use mixtures of various food proteins in their diet, which usually include both animal and plant proteins. It is estimated that for the population of our country, the biological value of protein mixtures used in nutrition averages 70%, if we take 100% biological value ideal protein. Thus, a person’s daily need for protein (on average 80-90 g) depends on the quality of the protein: the more defective the consumed proteins are, the more they differ from the ideal protein, the higher their norm should be (to a reasonable limit), and vice versa , the closer the consumed proteins are in their total amino acid composition to the ideal protein, the lower their norm should be (theoretically 56-63 g for an ideal protein). Although plant proteins are incomplete, they play a very significant role in our diet. The optimal ratio of animal and plant proteins in the human diet ranges from 60:40 to 50:50 (depending on the quality of plant proteins), and on average is 55:45.

When determining a person’s need for fats, one should take into account the need to fully provide the body with complete fatty substances, namely: polyunsaturated essential fatty acids. fatty acids, phospholipids necessary for cell renewal and intracellular components, as well as fat-soluble vitamins.

As world statistics show, the share of fats in the daily diet of the population of highly developed countries is constantly increasing. This is due to the high energy value and enviable taste qualities fat However, too much increase in the fat content in the diet, especially saturated fats of animal origin, leads to an increase in the incidence of atherosclerosis and coronary heart disease in the population. This is especially true for those population groups that consume more than 40% fat (calorie content) as part of their diet, predominantly saturated fat of animal origin.

The amount of fat in the diet should average about 33% (calorie content). For the population of the southern zones of our country, a lower fat consumption is recommended - 27-28%, for the population of the northern zones - a higher one - 38-40%.

Carbohydrate consumption per capita in our country averages about 460 g per day, while according to scientific recommendations, the norm should be 386 g per day. Particularly dangerous for the health of the country's population is the steady increase in sugar consumption, which has exceeded 120 g per day (on average), while the recommended norm is 50-100 g per day (50 g for light physical work, up to 100 g for heavy physical work). labor). Sugar is a carrier of so-called empty calories; it does not contain any essential nutritional components. Moreover, sugar contributes to the occurrence and development of dental caries, while another representative of carbohydrates - starch - does not have such an effect. In addition, consuming significant quantities of sugar increases the concentration of glucose in the blood, which is a risk factor for the occurrence of diabetes mellitus. At the same time, starch, due to its more slow digestion does not have such an effect in the digestive tract. Therefore, it is recommended to limit your sugar intake as much as possible and confectionery, and replace them, if necessary, with starch.

A healthy human body needs so-called plant fibers, or ballast substances, which are mainly represented by shells plant cells and consist mainly of fiber and pectin. The optimal consumption is 10-15 g of these substances per day, including 9-10 g of fiber and 5-6 g of pectin. Plant fibers improve motor function gastrointestinal tract, help eliminate congestion in the intestines. An inverse relationship has been established between their content in food and the incidence of colon cancer.

Vitamins occupy a special place in nutrition, being its indispensable factor.

In the distant and even relatively recent past, some groups of the population experienced severe disasters as a result of the development of hypo- and vitamin deficiencies. Diseases such as scurvy, pellagra, rickets, polyneuritis (beriberi disease), some types of anemia (anemia) and hemophilia (increased bleeding), as well as many others, have repeatedly affected significant populations of people as a result of a sharp decrease in certain foods in their diet. vitamins Currently, these diseases are relatively rare thanks to the widespread promotion of medical knowledge, the activities of health authorities and governments of many countries aimed at creating conditions for a sufficient supply of vitamins to the population.

Serious concerns are raised by the passion of some individuals and even groups of the population for vegetarianism (with the complete exclusion of animal products from food), when the human body does not receive vitamin B 12, contained only in products obtained from animals, and the preconditions are created for the development of anemia, functions are impaired nervous system, weakness, dizziness, shortness of breath appear, and appetite decreases.

It must be borne in mind that as vegetables, fruits and other food products are stored, their vitamin content steadily decreases. Research in recent years has established the widespread prevalence of hypovitaminosis conditions in developed countries among large population groups, especially pregnant and lactating women, students, and the elderly. The reasons for this lie both in the population’s non-compliance with the rules of rational nutrition and in the changes in the structure of food rations observed in these countries. This is due to an increase in the consumption of refined, high-calorie, as well as canned or long-stored foods that are devoid of or poor in vitamins. Hence the need arises to make maximum use of natural products - carriers of vitamins - in everyday nutrition, as well as to use vitamin preparations specially produced by industry, especially in the winter-spring period, when the content of vitamins in food products is reduced.

The third principle of rational nutrition is eating regimen

A person's diet is usually regulated by appetite. Everyone is familiar with the feeling of hunger, which signals that for the human body to function properly, it is important to receive a new portion of food that carries energy, plastic substances, vitamins and minerals expended in the metabolic process. The physiological and biochemical essence of this feeling, also called appetite, has not been fully elucidated. It was also shown by the work of I.P. Pavlov that the so-called food center is located in the brain. Excitation of the food center by various impulses (decrease in the concentration of glucose in the blood, contractions of the empty stomach, etc.) creates appetite, the degree of which depends on the degree of stimulation of the food center.

It must be borne in mind that as a result of a certain inertia of excitation of the food center, appetite persists for some time even after eating. This is due to the need to digest and absorb nutrients. And only after they begin to enter the bloodstream, the excitation of the food center begins to give way to its inhibition.

The fact is that appetite signals the need not only for the required amount of food (it often signals this incorrectly), but also for its quality. A relatively common feeling is when, after long absence When eating a product, suddenly a strong desire to eat this particular product appears. This is explained by the fact that this product contains a significant amount of an essential component, which is less in all other consumed products, as a result of which the human body begins to lack it. The body receives a signal about impending trouble when an appetite for a specific food product arises. In this case, the appetite gives absolutely the right signal, and it must be followed.

Therefore, appetite must be taken into account, but we must not forget that it can seriously fail if you do not control the amount of food consumed. It is highly advisable to introduce an appropriate adjustment to appetite in the form of regular monitoring of body weight.

Small meals (5-6 times a day) suppresses the excitation of the food center and reduces appetite. In this case, sometimes one apple or a glass of kefir is enough. We must also remember that spicy and salty foods (not to mention alcohol) significantly increase appetite.

So, increased appetite may be harmful to health, but its complete absence is undesirable. To maintain your appetite within the required limits, maintaining a proper diet is very important.

The diet should be based on four basic principles.

The first principle is the consistency of meals according to the hours of the day. Each meal is accompanied by a certain reaction of the body to it - saliva, gastric juice, bile, pancreatic juice, etc. are secreted. In the process of digestion, conditioned reflex reactions play an important role, such as the secretion of saliva and gastric juice to the smell and sight of food etc. In the chain of conditioned reflex reactions, the time factor plays an important role, i.e., a person’s developed habit of consuming food at a certain time of day. The development of a constant stereotype in the diet is of great importance for the conditioned reflex preparation of the body for receiving and digesting food.

The second principle is the fragmentation of meals throughout the day. One or two meals a day is impractical and even dangerous to health due to too much food consumed at once. Studies have shown that with two meals a day, myocardial infarction and acute pancreatitis occur much more often than with three and four meals a day, and this is explained precisely by the abundance of food consumed simultaneously with two meals a day. A practically healthy person is recommended to have three or four meals a day: breakfast, lunch, dinner and a glass of kefir or an apple before bed. When conditions permit, you can introduce one or two additional meals into your diet: between breakfast and lunch and between lunch and dinner. Of course, additional meals should not increase the total amount of food consumed per day.

The third principle of the diet is the maximum balance of nutrients at every meal. This means that the set of products at each main meal (breakfast, lunch, dinner) should supply the human body with proteins, fats, carbohydrates, as well as vitamins and minerals in a rational ratio.

Finally, the fourth principle of the diet is the correct physiological distribution of the amount of food among its meals during the day. This regimen is most useful when breakfast accounts for about a third of the total daily ration, lunch - slightly more than a third, and dinner - less than a third.

The time of day chosen for breakfast, lunch and dinner, naturally, can vary within fairly wide limits depending on a person’s production activity. However, it is important that the time between breakfast and lunch, as well as between lunch and dinner, is 5-6 hours. After dinner, 3-4 hours should pass before bedtime.

A proper diet is especially important for child's body. For infants, breaks between meals should be 3 hours.

Diet should not be treated as a dogma. Changing living conditions can make amendments to it. Moreover, some changes in diet need to be made from time to time specifically for the purpose of training digestive system. However, as with training other organs and systems, too drastic changes in diet should not be allowed.

Conclusion

The famous Roman poet Serenus Simonicus wrote:
Those who consider the stomach to be the ruler of our body,
It seems to me that they rely on a fair opinion.
So, if it works flawlessly, all organs are strong,
If you are sick, then disturbances arise.

Nutrition is an integral part of human life. Food supplies a person with energy, plastic and biologically active substances, in addition, it helps a person develop immunity. Therefore, it is very important to monitor how we eat, how complete our food products are and how to combine them healthier. Thus, there is a need for a balanced diet, which includes several key principles:

moderation,

diversity

and food intake.

Compliance with these principles in combination with exercise will lead to improvement general condition body. Improves general health: energy appears, the need for sleep decreases (that is, those who sleep 8 - 10 hours at night and still want to sleep during the day sleep 7 - 8 hours a day). Problems associated with the digestive system are minimized, vitamin deficiency is easier to tolerate, and the metabolic process is normalized.

Rational nutrition should be considered as one of the main components healthy image life, as one of the factors in prolonging the active period of life.

Listliterature used

“Hygiene with the basics of healthcare organization.” E.E. Sarkisyants,

"Medicine" 1988

"Nutrition and Health". R. I. Vorobiev. Moscow "Medicine", 1990

"Separate nutrition." Renate Zeltner. Phoenix, 1997

"Rational nutrition of the population." K.I.Petrenko. Moscow

L.F.Perekopskaya. Moscow "Medicine" 1986

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What is balanced nutrition

Balanced diet(from the Latin rationalis - reasonable) is a physiologically complete nutrition, taking into account the nature of work, physical activity, age, contributing to the preservation of health, high physical and mental performance, as well as active longevity. A balanced diet is one of the factors that strengthens the immune system.

Principles of rational nutrition

Rational human nutrition can be summarized in five basic principles:

Proper diet.

Eat slowly, chewing your food thoroughly.

The bulk of food should be consumed before dinner.

Accounting for the energy value of the diet.

Nutrition should be balanced.

Now let's take a closer look at each of these principles.

1. Correct diet (number of meals during the day and their energy capacity).

A proper diet involves frequent, divided meals throughout the day (up to 5-6 times, at least 4 times). Eating 4 meals a day (compared to 2 and 3 times a day) is conducive to mental and physical work.

The intervals between small meals can be 2-3 hours. It is not advisable to eat food earlier than 2 hours after the previous meal, since the rhythmic activity of the digestive organs is disrupted. In the first hour after a heavy meal, drowsiness occurs and performance decreases. Therefore, during the lunch break, food consumed should not exceed 35% of the calorie content and weight of the daily diet; also, difficult-to-digest dishes (fatty meat, legumes, etc.) should not be included in the menu. The dinner menu should not contain products that burden the secretory and motor function of the gastrointestinal tract, causing increased gas formation, bloating (flatulence) and nighttime gastric secretion ( fried foods, foods rich in fat, coarse fiber, extractives, salt).

Now let's remember how most of us eat? Most often, this is food in a hurry, dry (sandwiches, hot dogs), whenever and wherever necessary, and sometimes, from morning to evening, our stomach turns out to be empty and, digesting itself, rumbles invitingly, demanding that we come to our senses and, abandoning everything, eat. But in the evening, when we find ourselves at home, a feast of soul and body begins, when we can eat everything we haven’t eaten during the day, plus a portion of dinner, and “spread out” on the sofa in front of the TV, waiting for our favorite show.

2. Eat slowly, chewing your food thoroughly.

When eating quickly, food is poorly chewed and crushed, and is not sufficiently processed by saliva. This leads to excessive stress on the stomach, worsening digestion and absorption of food. When you eat in a hurry, the feeling of fullness comes more slowly, which causes overeating and, as a result, excess body weight. The duration of food absorption during lunch should be at least 30 minutes.

3. The bulk of food should be consumed before dinner. Don't overeat at night!

Since the activity of enzyme systems that ensure digestion is maximum until the evening, the most complete absorption of nutrients occurs precisely at this time. The last meal should be taken no later than 1.5-2 hours before bedtime. Moreover, it should be 5-10% of daily calorie content diet and include foods such as milk (better - dairy products), fruits, juices, bakery products. Eating heavily at night increases the risk of myocardial infarction, acute pancreatitis, exacerbation peptic ulcer. Large meals at night disrupt metabolic processes and contribute to the development of obesity.

4. The energy value of the diet (daily calories) must cover the body’s energy costs (if there is no excess weight).

The calorie content, or energy value, of food is the amount of energy that is released when a particular nutrient is burned in the body, similar to the release of thermal energy when coal is burned in a furnace. The entire amount of energy that enters the human body during the day is called daily caloric intake.

Calculating your calorie intake is not difficult - you just need to sum up the calorie content of all the foods you ate or drank during the day. In order to determine the body’s true need for energy (that is, how much energy needs to be “eated” so that the body has enough and there are no excesses that are deposited in characteristic places), it is necessary to calculate two of its components - A And IN.

First, you need to calculate how much energy the body spends to maintain metabolic processes ( A). What does it mean? This means that even when you are sleeping (in a state of absolute rest), the body is working (heart beating, lungs breathing, etc.), therefore, energy is wasted. Moreover, with obesity, the rate of metabolic processes slows down, and the need for energy decreases.

To calculate A, you need to know how much your mass differs from the ideal or, conversely, is ideal. An indirect sign of normal body weight is the value of waist circumference. If it is less than 80 cm in women and less than 94 cm in men, there is no cause for concern. A waist circumference of more than 88 cm in women and more than 100 cm in men is an unfavorable indicator of the so-called abdominal type of obesity, which, as a rule, is combined with a complex of hormonal and metabolic disorders in the body and is an indicator of a high risk of arterial hypertension, coronary heart disease, some oncological diseases, reproductive dysfunction, cholelithiasis, deforming osteoarthritis, type 2 diabetes mellitus.

The most reliable way to talk about weight problems is to determine your BMI (body mass index). Calculation BMI is made according to the following formula: BMI = weight (kg) / height (M) 2.

Example: Height - 1m 80cm; Weight - 90 kg; BMI = 90 divided by 3.24 (1.8 x 1.8) we get an index equal to 27.8.

If you look at the following figure, you will be able to make a “diagnosis” for yourself based on the figure you get as a result of calculating your BMI.

Now you know your BMI and can judge from it not only whether you are obese, but also to what extent.

Using Figure 4, you will calculate the value of A, for which you multiply your actual mass (how much you currently weigh) by a certain coefficient (as can be seen from the figure, this is, depending on the mass, 25, 20, 17 or 15 kilocalories per kilogram) . The resulting value will be expressed in kilocalories, which are a measure of energy.

In women, the basal metabolism is 5-10% lower than in men, and in old people it is 10-15% lower than in young people. It should be noted that metabolic processes decrease with age, hence the need to reduce daily energy consumption.

After you have calculated the value A, it is necessary to calculate the second component of daily caloric intake - IN. To do this, you need to classify your type of work into one of five groups of labor intensity, which were developed by specialists in the field of hygiene.

5. Nutrition should be balanced.

This means that you must consume different nutrients in certain proportions. Physiologically, the following ratio: carbohydrates should make up 55-60% of daily calories, fats - 25-30% (in an overweight person this figure will be even less), proteins - 15-20%.

You will be surprised that more than half of your energy intake should come from carbohydrates. Remember that glucose is the main energy source for cells, it is thanks to it that each cell receives the energy necessary for its life, and your surprise will pass. “But...,” you say, “all this is good if you don’t have diabetes and don’t have to limit yourself in carbohydrates. If you have diabetes, carbohydrate intake should be minimized so as not to increase glycemia, and you should eat mainly proteins and some fats.” And you will be wrong. We remind you once again that the principles of rational nutrition must be followed regardless of the presence or absence of diabetes or other diseases. Yes, diabetes has its own dietary features, but they in no way contradict the principles of rational nutrition, but, on the contrary, complement them, allowing the body to best adapt to new conditions and helping to maintain health. But someone who, even before the disease, ate incorrectly, and, having developed diabetes, is treated only by eliminating carbohydrates from the diet, risks further disrupting their metabolism, which can lead to ketoacidosis.

Now let's talk more about essential nutrients: proteins, fats, carbohydrates.

TO essential nutrients that are not produced in the body or are produced in insufficient quantities include proteins, some fatty acids, vitamins, minerals and water.

TO nonessential nutrients include fats and carbohydrates.

Intake of essential nutrients from food is mandatory. Replaceable nutrients are also needed in the diet, since if there is a lack of them, other nutrients are consumed in their formation in the body and metabolic processes are disrupted.

Squirrels- vital necessary substances. They have plastic value: serve as material (like bricks) for the construction of cells, tissues and organs, for the formation of enzymes and most hormones, hemoglobin and other compounds that perform important and complex functions in the body.

Proteins form compounds that provide immunity to infections and participate in the process of absorption (at various stages) of fats, carbohydrates, minerals and vitamins. The life of the body is associated with the continuous consumption and renewal of proteins. To balance these processes, it is necessary to replenish protein losses daily with food. Proteins, unlike fats and carbohydrates, do not accumulate in reserve and are not formed from other nutrients, that is, they are an irreplaceable part of food. As a source of energy they are of secondary importance. When 1 g of protein is burned in the body, 4 kilocalories are released.

A comparative description of the amount of protein in basic foods is given in the table below.

Amount of protein (g)	Food products
Very large (more than 15)	Dutch and processed cheese, low-fat cottage cheese, animal and chicken meat, most fish, soybeans, peas and beans, hazelnuts and walnuts
Large (10-15)	Fat cottage cheese, meat and fatty pork, boiled sausages, eggs, semolina, buckwheat, oatmeal, millet
Moderate (5-9.9)	Rye and wheat bread, pearl barley, rice, green pea
Small (2-4.9)	Milk, kefir, cream, sour cream and ice cream, spinach, cauliflower, potato
Very small (0.4-1.9)	Butter, almost all vegetables, fruits, berries and mushrooms

When assessing products and the entire diet, it is necessary to take into account not only the amount of protein, but also (especially) its quality - biological value, which depends on amino acid composition and digestibility of proteins in the body. Food proteins, under the influence of enzymes in the stomach, pancreas and intestines, are broken down into their component parts - amino acids, which then enter the blood and are used to build the proteins of the body itself. Among the more than 20 amino acids that make up proteins, 8 are essential: they are not produced in the body and must be obtained from food. These include tryptophan, leucine, isoleucine, valine, threonine, lysine, methionine, phenylalanine. Each amino acid has many meanings.

For complete absorption of food protein, the content of amino acids in it must meet certain ratios, that is, be balanced. The lack of even one amino acid impairs the use of others to build proteins in the body. Proteins of high biological value are characterized by a balance of amino acids, easy digestibility and good digestibility. These proteins include proteins from eggs and dairy products, meat and fish.

In terms of quality, plant proteins that have an insufficiently balanced amino acid composition are less complete. Thus, a lack of lysine is the main reason for the insufficient value of bread proteins. Most cereals, except buckwheat, are deficient in lysine and threonine.

In addition, the proteins in many plant foods are difficult to digest. They are encased in fiber and other substances that interfere with the action of digestive enzymes, especially in legumes, mushrooms, nuts, and whole grain cereals. Legumes also contain substances that inhibit the action of digestive enzymes.

More than 90% of amino acids are absorbed from animal proteins in the intestines, and 60-80% from plant proteins. Proteins from dairy products and fish are digested most quickly, followed by meat (faster in beef than in pork and lamb), bread and cereals (faster in proteins). wheat bread from premium flour and semolina). However, it should be remembered that with age, the absorption of proteins from dairy products decreases. Fish proteins are digested faster than meat, since fish has less connective tissue (veins). From connective protein, cartilaginous and bone tissue, called collagen, gelatin is obtained. Gelatin is incomplete in its amino acid composition, but dishes made from it are easily digested. Heat treatment speeds up the digestion of proteins, as demonstrated by the example of boiled and raw eggs. However, excess heat can negatively affect amino acids. Thus, strong and prolonged heating of carbohydrate-rich foods reduces the amount of lysine available for absorption. Therefore, you should pre-soak the cereals in order to reduce the time heat treatment porridge

As a source of essential amino acids, animal proteins should make up 55% of total protein. Considering all of the above, you yourself can draw your own conclusion regarding the balance of your vegetarian diet.

Fats (lipids) have a high energy value: 1 g of fat, when burned in the body, gives 9 kcal (for comparison: 1 g of proteins or carbohydrates - 4 kcal). Therefore, when consuming excess amounts of fat (more than 30%), which is currently very common in economically developed countries, it is easy to develop obesity, hypertension, atherosclerosis, and gallstone disease.

Excess fat in the diet impairs the absorption of proteins, microelements (calcium, magnesium) and increases the need for vitamins. Excessive consumption of fat inhibits gastric secretion and delays the evacuation of food from it. Hence the possibility of digestive disorders.

Fats oxidize easily when stored in light and heat, as well as during heat treatment, especially frying. In stale and overheated fats, vitamins are destroyed, the content of essential fatty acids decreases, and harmful substances accumulate, causing irritation of the gastrointestinal tract, kidneys, and metabolic disorders that contribute to cancer.

The nutritional value of fats is determined by their fatty acid composition and the presence of essential nutrients. The fatty acids that make up fats are saturated and unsaturated.

Saturated fatty acids, the basis of animal fats, are a source of cholesterol.

Cholesterol- a fat-like substance that regulates the permeability of cell membranes, participates in the formation of bile, hormones of the gonads and adrenal cortex, and vitamin D in the skin. Cholesterol is found only in animal products.

When cooking meat and fish, up to 20% of cholesterol is lost. Normally, an average of 0.5 g of cholesterol per day comes from food, and 1.5-2 g is formed in the body itself, that is, much more.

Products	Cholesterol (mg)	Products	Cholesterol (mg)
Milk, full-fat kefir		Beef kidneys
Cream 10% fat		Beef tongue
Cream 20% fat
Sour cream 30% fat		Beef, lamb, pork fat
Fat cottage cheese		Broiler chickens
Ice cream
Butter
Hard cheeses		Fatty herring, saury, notothenia, mackerel
Chicken eggs		Sardines (canned), halibut, flounder
Egg yolk		Pike, trout, salmon, sea bass, tuna, hake, mussels
Beef, lamb, pork, sausages
Rabbit meat		Sturgeon caviar
Beef liver

Cholesterol is mainly formed in the liver from metabolic products of fats, carbohydrates, and some amino acids. The main source of cholesterol formation in the body is fats rich in saturated fatty acids (animal fats).

A sharp restriction of cholesterol in the diet (below the norm) leads to an increase in its formation in the body. However, excessive consumption of animal fats in atherosclerosis, cholelithiasis and other diseases, against the background of a sedentary lifestyle, in old age, when the metabolic rate is reduced, aggravates the impaired metabolism. But even in these conditions, it is enough to limit the amount of cholesterol in food to 0.25-0.4 g per day, and not eliminate it.

It should be remembered that cholesterol itself is harmless, but excessive amounts of it make a significant “contribution” to health problems. Great content in the diet, nutrients that normalize the metabolism of fats and cholesterol are no less important. These substances include essential fatty acids, many vitamins, lecithin, magnesium, iodine.

Unsaturated fatty acids form the basis of vegetable oil and fish oil.

It has long been established that the inhabitants of the Mediterranean, whose diet is dominated by seafood, as well as olive oil, have a much lower level of cardiovascular diseases and cancer than residents of Western and of Eastern Europe, whose diet is dominated by animal fats (saturated fatty acids).

Olive oil consists of more than 79% unsaturated fatty acids, mainly oleic, which provides a beneficial effect of this product on the body, reducing the content of so-called bad cholesterol, low-density lipoprotein cholesterol, which is deposited on the walls of blood vessels in the form of cholesterol plaques, causing atherosclerosis.

In addition, olive and other vegetable oils contain sitosterol, a substance that prevents the absorption of cholesterol from the intestines and reduces the risk of developing colon, breast and stomach cancer. This substance is found in nuts and grain products, but in terms of its quantitative content, vegetable oils are champions. Other components of olive oil also have beneficial effects on the body. The vitamin E it contains, having an antioxidant effect, enhances the anti-atherosclerotic and anti-cancer effects of sitosterol. Unlike sunflower and corn, olive oil has more high point boiling, which increases its advantages.

However, there is one “but”. Considering that olive oil is a newcomer to our markets, the prices of high-quality representatives of this healthy food product are steep, and not everyone can afford them.

A little cheaper (although more expensive than sunflower oil) are the so-called “mixes” (a mixture of olive oil with other vegetable oils). But it is not recommended to use these “mixes” for heat treatment of products (in particular frying), since more low temperature boiling sunflower oil leads to its combustion and the formation of toxic substances, including carcinogens; in addition, vitamin E dies.

Therefore, the golden rule of healthy cooking is to use vegetable oils fresh, without subjecting them to heat treatment, since almost any culinary processing radically changes the composition of fats. At a temperature of 200-250°C, an increasing formation of carcinogenic substances occurs, linoleic acid, phospholipids, and vitamins important for the body are destroyed, and there is no point in talking about the biological value of the product.

Polyunsaturated fatty acids - arachidonic, linoleic and linolenic - essential fatty acids. Arachidonic acid is the most active (characteristic mainly of animal fats), but there is little of it in food fats. It is formed in the body from linoleic acid. The main source of linoleic acid in the body is vegetable oils. Thus, approximately 25 g of sunflower, corn or cottonseed oil provides daily requirement in linoleic acid. But for these purposes you need to take 4 times more olive oil.

Many people are interested in the question: “Which oil is healthier: refined or unrefined?” V unrefined oil contain phospholipids (in particular lecithin) - valuable biologically active compounds that are structural components of membranes that promote the digestion, absorption and proper metabolism of fats. There are practically no phospholipids in refined oils, since they are removed along with the sediment during cleaning (alkali treatment).

Thus, a deficiency of unsaturated and polyunsaturated fatty acids in the diet negatively affects the body and is one of the causes of impaired cholesterol metabolism and the development of atherosclerosis.

According to the principles of rational nutrition, the ratio of various fats in the diet should be as follows (Fig. 7).

Only this distribution of fats is physiologically justified. But keep in mind that vegetable and fish oils, despite their usefulness, have the same calorie content as animal oils.

Fats: hidden - sausages, sausages, nuts, cheeses; visible - butter, lard, margarine, fatty meat)

A complete refusal to consume fats in order to reduce body weight does not correspond to the principles of rational nutrition. Fats, despite their calorie content, occupy their worthy niche in the body: they are necessary for building cell walls, providing the body with fat-soluble vitamins (A, D, E) and essential fatty acids, for the synthesis of hormones and bile. Therefore, the main thing is a balanced diet.

3.9 out of 5

Organizing a balanced diet helps prevent the development of many serious illnesses such as hypertension, atherosclerosis, diabetes, gouty arthritis, obesity, etc. With the help of a balanced diet, it is easy to control your weight. Those who eat rationally, as a rule, do not need to diet every now and then to lose weight.

A balanced diet is based on a balanced amount of proteins, carbohydrates and fats entering the body with food, as well as a sufficient amount of vitamins, minerals and phytonutrients.

Basics of rational nutrition

The amount of calories consumed in food must correspond to energy expenditure. Unfortunately, in recent years, a dietary tradition has developed in which too much food is consumed from simple, easily digestible carbohydrates: white bread, pasta, potatoes. The amount of sweets and animal fats in our diet is too high. This leads to the fact that we consume more energy every day than we can spend. As a result, unspent energy is deposited on the body in the form of fat, causing over time serious violations health.

You can reduce the caloric content of your diet by replacing White bread rye, bran or whole grain. You should use porridge more often as a side dish, especially buckwheat. White rice It is advisable to replace it with brown. Meat should be preferred to low-fat varieties.

Caloric intake norms depend on the gender, age of a person and his lifestyle. So, men usually spend from 2500 to 3000 kcal, women - from 1800 to 2500 kcal. At active activities physical exercise energy costs increase, and accordingly, the norms of rational nutrition increase, which must necessarily be reflected in the preparation of the menu.

Next the most important principle rational nutrition - the optimal ratio of proteins, fats, and carbohydrates in the diet. It should be something like this: 1: 1: 4. This ratio is optimal for people leading a moderately active lifestyle. For those who lead a sedentary lifestyle, the ratio should be as follows: 1: 0.8: 3.2 People actively involved in fitness, sports or devoting a lot of time physical labor, should have the following ratio of proteins, fats and carbohydrates in their diet: 1.2: 1: 8. This must be taken into account when drawing up a balanced diet menu.

A balanced diet requires a large amount of vegetables and fruits in the diet., rich in fiber and vitamins.

It is believed that a person should consume 1 g of protein per kilogram of body weight per day. For example, a person weighing 80 kg should eat 80 g of protein per day. And half of them should be proteins plant origin: nuts, legumes, seeds, cereals.

In a rational diet, fats should also be included in the daily diet at the rate of 1 g of fat per 1 kg of human body weight. Moreover, half of the fats consumed should be of animal origin, and the second half should be vegetable oils.

Carbohydrates should be between 55 and 75% daily ration. Of these, most should be “complex” carbohydrates: cereals, vegetables, fruits. Per share simple carbohydrates and sugar should be no more than 10%.

The third principle of rational nutrition states the importance of eating patterns. It is believed that 4-5 meals a day would be optimal. The interval between meals should be at least 3, but not exceed 5 hours. Breakfast should account for approximately 30% of your daily caloric intake. Or: 20% - breakfast, 10% - second breakfast. Lunch includes 35-40% of the daily diet, 10% is an afternoon snack. And dinner accounts for 20-25%. Moreover, when organizing a balanced diet, dinner should take place no later than 3 hours before bedtime.

You need to eat regularly, at the same time.

The next principle of a balanced diet states that nutrition should be as varied as possible in order to provide the body with all the substances necessary for its functioning.

And of course, the rational nutrition menu completely excludes fast food, chips, and sweet carbonated drinks and other, of course, harmful products.

Another important point– combine products in such a way that they enhance useful qualities each other and digested well.

Rules for combining foods for a balanced diet

In order to be useful and quality products brought to the body maximum benefit, they are recommended to be combined as follows:

• Protein foods (meat, fish) are best consumed with side dishes or salads made from non-starchy vegetables and herbs;
• Vegetables and fruits should not be combined in one meal;
• It is better to eat fruits between main meals, for second breakfast or for an afternoon snack;
• Products rich in starch are best eaten with herbs, vegetables and fats, but should not be eaten with sugar and proteins;
• whole milk, like melon, cannot be combined with anything; these products are best eaten separately, say, 1-2 slices of melon for second breakfast, and a glass of milk for an afternoon snack;
• You should not drink during meals or immediately after meals, this will slow down the digestion process. You should drink either 10-20 minutes before meals, or 1.5-2 hours after meals.

Approximate daily menu of balanced nutrition

There are many examples of healthy nutrition menus.. As an example, you can use a diet that includes simple and nutritious foods.

Breakfast. A serving of crumbly buckwheat porridge with 1 tsp. butter, salad of tomatoes and cucumbers, a slice of rye bread with a piece of cheese (20-30 g) with a fat content of no more than 45%, coffee with 1 tsp. sugar or unsweetened, without milk.

Lunch. Apple and pear. Or persimmon and 1-2 kiwi.

Dinner. Sauerkraut cabbage soup in low-fat beef broth, without potatoes; boiled beef (100-150 g), vegetable stew, sliced fresh vegetables(without salt).

Afternoon snack – 100 g low-fat cottage cheese, 150 ml natural yogurt. As a treat - a handful of dried fruits or nut kernels.

Dinner. Oven-baked pollock with a side dish of cauliflower or stewed white cabbage. You can eat 1-2 slices of whole grain bread.

Based on the basics of a balanced diet, you can create other diets, trying to include as many local, seasonal fruits and vegetables as possible, as well as your favorite foods.

When organizing a balanced diet, you should definitely provide the opportunity to pamper yourself with your favorite dishes, even if they are not considered “proper” food. It is only important to observe the principle of moderation.

Alcohol, in accordance with the norms of rational nutrition, can be consumed in quantities of no more than two servings per day. A serving is considered to be the amount of drink containing 10 g of pure alcohol.

Nutrition is the most natural life process from the first minutes of life for any creature on the planet. The need for it serves as a manifestation of basic instincts. Food is the only source of energy for humans until evolution has provided another way to maintain life support.

In order for the body to work like a clock, it needs more than 60 species various substances and elements. The figure seems huge, and it’s not immediately clear where to get them, but everything is not so scary if you apply a rational approach to nutrition.

Functions of rational nutrition

But, before we talk about rational nutrition, let's understand the functions of this very nutrition.

As old Socrates very accurately noted: “We do not live in order to eat, but we eat in order to live.”

Therefore, the first function of nutrition is to supply our long-suffering body with energy. And here, perhaps, best comparison will be with the plane. Look: the plane is filled with kerosene in almost the amount it needs to fly to the right place. If they don't refuel, they won't make it, they'll fall. And if they refuel, they will circle over the airport, “burning off” the remaining fuel in order to land normally.

It’s the same in our body: “we don’t refuel” - we don’t have enough strength, we lose everything. Well, “refilling” is guaranteed to affect our weight, because we are often simply too lazy to “finish” fuel like an airplane.

The second function of nutrition is the timely supply of plastic substances to the body. And first of all, these are proteins, then come minerals and fats, and carbohydrates are in the very tail. Well, that’s right, because our body, like an airplane, requires constant repair and renewal. We, just like the airplane, need to repair some components, assemblies, worn out seats and change “bald” tires. Therefore, we absolutely cannot do without constant replenishment of the repair kit.

The third function of nutrition is the uninterrupted supply of our body with biologically active substances necessary for normal regulation processes of its life. Simply put - vitamins. For the vitamins present in food are components some hormones and enzymes.

Well, the last, fourth function of nutrition is, oddly enough, the development of immunity. Not long ago, scientists found that the magnitude of the immune response to the aggression of viruses, bacteria and other infections depends on the quality of nutrition and, most importantly, on the normal content of calories, complete proteins and, of course, vitamins in food.

So, the basis of correct, that is, rational nutrition are three principles, three, dare I say it, pillars, three unshakable rules. There are only three, and oddly enough, you probably know them all very well. These are: energy balance, variety and food intake.

Three basic principles of rational nutrition

The first principle is energy balance of nutrition

Very often we overeat, forgetting that in fact, a person does not need a certain amount of food, but the energy value of what was eaten.

So, often, with a large amount of food, we do not get sufficient quantity calories or, on the contrary, after tasting a few pieces of cake, you can “gain” your daily requirement at once, without feeling full at all.

According to the traditions of Russian cuisine, we consume a lot of bread, potatoes, sugar, animal fats every day, thereby leading the body to an imbalance: we consume more in energy terms than we can spend. This diet leads to obesity, which, in turn, gives us not only despondency regarding our shapeless figure, but also a number of diseases that develop on this basis - from gastrointestinal diseases to diabetes, and in the end it all leads to depression.

The energy value of food depends on many factors: gender (women need fewer calories than men), age (children especially need a large amount of calories) and occupation (people with high physical activity need more energy).

The second principle is variety and balance in nutrition.

Every day, to be healthy, we need to get up to 70 from food different substances. Among them are the well-known proteins, fats and carbohydrates. And all of them should be present in the daily diet. Naturally, we need these substances in different quantities - for example, there should be more carbohydrates, from which our body produces energy, than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with plant proteins, so without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed without being combined with other foods. That is why carrots are good for vision when they are eaten with sour cream.

The third principle of rational nutrition is adherence to the regime

First of all, in order not to expose the body to stress from irregular nutrition, it is best to create a clear meal schedule for yourself. It is best if you eat 3-4 times a day. This is the number of meals that is considered optimal.

Of course, everyone makes up their own diet for themselves, depending on their work schedule, activities and other circumstances, but experts recommend next time for food from 8:00 to 9:00, from 13:00 to 14:00 and from 17:00 to 18:00. It is at this time that the food glands in humans usually produce greatest number food enzymes.

However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for bedtime - eating before bed is really harmful).

Another important point is the amount of food in each “sitting”. Remember the saying - “we don’t need dinner”? That's right, it is at dinner that you should eat less food, but breakfast at the beginning working day- this is the time to eat heartily, even more heartily than at lunch.

Conclusion

Violation of the principles of rational nutrition inevitably leads to the development of diseases that shorten human life, make it incomplete, and sometimes painful. Suffice it to say about such problems as starvation, obesity, chronic deficiency in the nutrition of essential nutrients.

Thus, nutrition is most important factor, which determines human health. Every educated person must have the necessary information about rational nutrition, the substances that make up food, and their role in the life of a healthy and sick organism. All this forms the food culture and is an integral part of the culture of society.

Basics of rational nutrition

The basics of rational nutrition are the following rules:

1. In order for the diet to be complete and balanced, it is necessary to consume a variety of foods containing many different nutrients, microelements, and vitamins. This way you can satisfy the body's needs in full.

2. Be sure to eat bread, grains, pasta or potatoes at every meal. These products contain a lot of protein and carbohydrates, as well as fiber, minerals (calcium, magnesium, potassium), vitamins ( ascorbic acid, carotenoids, folic acid, vitamin B 6), while in pure form These products are low in calories.

3. Vegetables and fruits (as well as legumes) - required component daily diet. You need to eat at least 500 grams of vegetables and fruits per day. Vegetables contain necessary for the body alimentary fiber, vitamins, organic acids and antioxidants. Green and green ones are especially useful leafy vegetables- spinach, broccoli, arugula, lettuce, greens, cucumbers, Brussels sprouts.

4. Every day you need to consume dairy products with low content salt and fat are a valuable source of calcium.

5. Replace fatty meat with fish, poultry, eggs, legumes or lean meat. They contain the same amount of protein, but there is no need to eat unnecessary animal fat - you will get the amount of animal fat required in accordance with the standards of rational nutrition from low-fat varieties of meat, fish and poultry.

6. Choose low-fat foods, give up the habit of eating bread and butter, instead of fried food, prefer boiled or baked food - fats are found everywhere, and you will certainly not be left without established by standards A balanced diet should include portions of fat, but you should not exceed it. Instead of butter and sunflower oil, use olive oil - it contains more nutrients and antioxidants. Avoid margarines and refined oils - they contain more harmful substances than useful.

7. Limit your intake fast carbohydrates and sugars - they have no nutritional value: all they give the body is quick energy, tooth decay and metabolic imbalance. Remember that the share of fast carbohydrates according to the standards of rational nutrition is only 5% of the total daily calorie content (this is only 150-200 kcal per day).

8. Drink water. For an adult (not an athlete) daily norm water - 2 liters, for an athlete - 3-3.5 liters. Water is essential for everyone chemical reactions in the body, without it you simply cannot live.

9. Usage rate table salt for an adult - 6 g per day. A modern person consumes about 18 g of table salt per day. Avoid eating salted, smoked and canned foods, learn to eat lightly salted foods.

10. The body mass index (BMI) value is calculated using the formula: (weight in kg) divided by height in meters squared. If your BMI is less than 18.5, you are underweight; if your BMI is more than 25, you are underweight. excess weight. Control your weight.

11. Maximum acceptable by standards For a balanced diet, the daily dose of alcohol is 20 grams of pure alcohol. Even a single excess of this dose can harm the body. Daily drinking of alcohol will sooner or later develop into alcoholism. Be smart about your alcohol consumption, and when you do drink it, choose natural ones. alcoholic drinks- wine, cognac.

12. The basis of a balanced diet is healthy natural food. Try to replace everything unnatural in your diet with natural ones.

Balanced nutrition: menu for the week

We offer you weekly menu rational nutrition, designed for healthy woman, which will help you change your eating habits and get rid of extra pounds.

Monday:

Breakfast: oatmeal with low-fat milk, honey, a handful of any nuts. Coffee or tea.

2nd breakfast: banana and a glass of kefir.

Lunch: soup (any), chicken or fish cutlet With vegetable salad seasoned with olive oil.

Snack: small chocolate (20 grams), tea.

Dinner: fish (preferably steamed), fruit salad with yogurt.

Breakfast: buckwheat on the water. Coffee or tea with a teaspoon of honey.

2nd breakfast: any fruit, yogurt 6% fat.

Lunch: soup, stewed pork with vegetables, tea.

Afternoon snack: tea with marmalade or marshmallows.

Dinner: cottage cheese with raisins, fruit.

Breakfast: omelet, tea or coffee, honey with a slice of bran bread.

2nd breakfast: cottage cheese with low-fat sour cream.

Lunch: soup, fish stew with vinaigrette. Tea or coffee.

Afternoon snack: fruit, half a marshmallow.

Dinner: boiled chicken, steamed broccoli.

Breakfast: Cereal flakes with yogurt, tea or coffee.

2nd breakfast: hot sandwiches without mayonnaise.

Lunch: soup, beef goulash with vegetable salad.

Afternoon snack: fruit salad.

Dinner: stewed fish with vegetables.

Breakfast: rice porridge, coffee or tea.

2nd breakfast: citrus juice with crackers.

Lunch: soup, stew with vegetable salad.

Afternoon snack: dried fruits and cocoa.

Dinner: cottage cheese casserole, tea.

Breakfast: cheesecakes from low-fat cottage cheese, sour cream. Coffee.

2nd breakfast: any fruit or berries.

Lunch: soup, rice and fish dish.

Afternoon snack: biscuit and orange juice.

Dinner: grilled meat with vegetables.

Sunday:

Breakfast: cottage cheese casserole, tea or coffee.

2nd breakfast: fruit salad or just tea with dried fruits.

Lunch: fried meat, any salad.

Afternoon snack: tomato juice, cheese, bread.

Dinner: sauerkraut, canned stewed meat.

Now you know the basics of healthy eating and can change your life for the better!

You need to know this

A balanced diet not only helps prevent diseases of the gastrointestinal tract and digestive system, but also diseases of the cardiovascular system, metabolism and many others.

Balanced nutrition as an element of a healthy lifestyle should become an integral part of everyone’s life modern man. After all, the modern fast pace of life dictates its own conditions; the body already often experiences stress from chronic fatigue, nervous overload, unfavorable environmental situation and further overload it junk food not worth it.

Rational nutrition does not require any special material costs or excessive effort, you just need to adhere to the chosen system, choose healthy foods, do not starve or overeat.

A balanced diet helps strengthen the immune system, increases vitality, helps to keep yourself in good physical and psychological shape.

The habit of rational nutrition should be cultivated in a person from the very beginning. early years. A person should experience pleasure when eating fresh and healthy foods, and should be aware of what and why he eats.