Message food rules. Among the shortcomings can be found such phenomena

How to eat properly? We rarely think about this issue. Meanwhile, this is one of critical aspects proper, healthy eating. It is important not only to use high-quality healthy food, but also to do it according to the rules.

1. Do not eat immediately after serious physical activity: playing sports, hard physical work, hypothermia or overheating of the body, as well as after violent emotions. Immediately after such loads, the body is not up to the release of digestive juices. Take at least a half hour break.
2. Every meal should start with raw vegetables or fruits. Eat them whole or in salads. Vegetables and fruits eaten empty stomach, stimulate the work of the digestive glands, motility gastrointestinal tract contribute to the normalization of the intestinal microflora. Particularly useful in this regard are apples, cabbage of all kinds (white, cauliflower, broccoli ...), carrots, cucumbers, tomatoes, sweet peppers. Cabbage, by the way, can also be used sauerkraut - this is one of the very few products that, when harvested for future use, almost do not lose their useful properties.
3. But together with thermally processed food, and even more so immediately after it raw vegetables and fruits should not be consumed - in this case, they contribute to the processes of decay and fermentation in the intestines. Eating fruit for dessert is bad!
4. Chew food thoroughly. When chewing, not only mechanical grinding of food occurs (which facilitates the work of all other departments digestive tract), but also partial breakdown of carbohydrates and some proteins under the action of enzymes contained in saliva.
5. Eat slowly, take breaks between meals - at least 5, and preferably 10 minutes. Breakfast and dinner should last at least half an hour, lunch - at least 40 minutes.
6. Do not drink immediately before meals, during and immediately after meals. An exception can be made only if you eat very dry food, which can be washed down with small sips. Water, other drinks wash saliva out of the mouth, dilute gastric juice which negatively affects the digestion of food. It is necessary to drink at least half an hour before a meal and not earlier than an hour after a meal.
7. Avoid very cold (well below room temperature) and very hot (burning your mouth and lips) foods and drinks. It is undesirable to combine cold and hot dishes in one meal.
8. Immediately after eating, do not get to work, but rest a little. But don't lie down and sleep. It's best to take a leisurely walk. The break must be at least 15 minutes mild case work and at least half an hour in case of severe physical. And with serious sports, the break between the end of the meal and the start of the workout should be at least an hour.

Very rarely a person thinks about the question of how to eat properly? But knowledge of this aspect implies the correct and healthy eating. Success will be achieved only if a person not only eats healthy food, but also does it right.

So let's talk more about this.

First, you should not eat immediately after heavy physical exertion (playing sports, heavy physical labor, hypothermia or overheating of the body, violent emotions). After these loads, the body still does not have the strength to secrete digestive juices. Therefore, it is recommended to take at least a 30-minute break.

Secondly, every meal should start with eating raw vegetables or fruits. They should be eaten whole or in the form of salads. Vegetables and fruits eaten on an empty stomach help to stimulate the activity of the digestive glands, the motility of the gastrointestinal tract, as well as the normalization of the intestinal microflora. The most useful are apples, all types of cabbage, carrots, cucumbers, tomatoes and Bell pepper. Cabbage can also be used sauerkraut, because. during its preparation and long-term storage, useful properties are practically not lost.

Thirdly, you should not eat raw vegetables and fruits along with thermally processed food or immediately after it. Otherwise, the processes of putrefaction and fermentation in the intestine begin to activate. Remember that eating fruit for dessert is bad for your health!

Fourth, you should chew your food thoroughly. In the process of chewing, mechanical grinding of food occurs. Then the work of other parts of the digestive tract is greatly facilitated. Chewing also contributes to the partial breakdown of carbohydrates and some proteins under the influence of enzymes that are contained in saliva.

Fifth, eat slowly. Between meals, you need to take breaks for at least 5 minutes. In terms of duration, breakfast and dinner should last at least 30 minutes, lunch - at least 40 minutes.

Sixth, you should not drink immediately before meals, during and immediately after meals. If you eat very dry food, then you can make an exception. But even here it should be washed down in small sips. Water and other drinks lead to the fact that saliva is washed off, and gastric juice is diluted. This situation adversely affects the digestion of food. Therefore, you should drink at least 30 minutes before meals and not earlier than one hour after it.

Seventh, you should not eat very cold (far below room temperature) and very hot (which burns your mouth) food. In one meal, a combination of cold and hot dishes is not recommended.

Eighth, immediately after eating, you should not get down to work, you need to rest a bit. In this case, you do not need to lie down or sleep, it is best to take a walk. If you are planning to do light work, then the break should be at least 15 minutes, if severe, then at least 30 minutes. At active classes sports, the interval between the end of a meal and the start of training should be at least one hour.

If you want to have good health, to be in great shape, and to show good results in training, it is necessary to adhere to simple and understandable rules that will help rebuild the culture correct reception food to bring maximum benefit.

The most important component of the health of human productivity is the correct and balanced diet. The foods we eat provide our body with everything essential substances to restore, ensure energy metabolism and effective work all organs and systems. If you want to be in good health, be in great shape, and show good results in training, you need to follow simple and understandable rules that will help rebuild the culture of good nutrition so that it brings maximum benefit:

1. Eat preferably in a calm environment

Do not focus your attention on the radio or the TV, transmission, playing with a mobile phone, reading, work, talking ... Then you will eat food with pleasure, your attention will be focused on food, its taste, its smell, then the products you eat will be fully be absorbed by the body.

2. The diet should be regular

Irregular meals confuse both body and mind.

3. Eating while sitting

It happens that you are in a hurry, and you only think - just have a quick bite, give yourself time to sit down at the table, then digestion will be full and normal.

4. It is very bad to eat in a nervous or excited state.

When a person is angry digestive enzymes are produced by the body to a much lesser extent. And when you feel that you are already calm, and nothing irritates and does not interfere with eating, start eating.

5. Don't Overeat

When you feel a comfortable state in the stomach, it means that you have already eaten. Food should not come in more than 75% of the feeling of complete satiety. After all, when the stomach is full to capacity, the metabolism does not function properly.

6. Try not to eat cold food

Such food slows down and extinguishes the process of digestion, and takes away thermal energy from your body.

7. "When I eat, I am deaf and dumb" - do not chat while chewing food

Your sensations while eating and your thoughts about what kind of food has aroma, taste and appearance will bring pleasure and benefit from the meal.

8. Do not rush, when eating, eat slowly

When you quickly swallow food, the process of digestion becomes more difficult. Take food in small pieces, gradually, until you chew the previous piece.

9. Do not eat again until the previous meal is at least partially digested.

This condition is allowed to be violated only during a period of hard training, when the body needs a constant source of energy. But still, you need to give odds to the stomach for at least twenty minutes - half an hour. Basically eat again at the first the slightest sign hunger.

10. Do not run immediately after eating and do not lie down

Sit quietly, at least for a few minutes, then the food will be digested easier, without tension and problems.

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From that are we eating right? in fact, a lot depends. AND general state of the whole organism, and the work of the gastrointestinal tract, in particular. Besides, eating wrong, we begin to gain weight, and, as a result, due to overweight, problems begin in the work of other organs. In a word, everything is interconnected.

So what's the right way to eat? Are there any food rules? Actually, there are rules. And if you try to follow them, then soon you will feel great!

Basic rules for eating

1. Can't start eating right after you did physical labor or any load. You should not do this immediately before playing sports. The minimum break that should be maintained is half an hour to an hour.

2. Every meal, regardless of the time of day, start with fresh fruit and vegetables. They activate the process of digestion. Particularly useful, in this case, are apples, carrots, cabbage, cucumbers and tomatoes.

3. You need to try to make your diet so that you do not eat raw vegetables or fruits at the same time along with food that has passed heat treatment . It is extremely harmful to the stomach. In addition, strictly prohibited after. As you have eaten the main course, eat fruit. They should not go as a dessert, by no means!

4. Any food, any consistency should be chewed well. Otherwise, still for a long time after eating, you will feel feeling of heaviness and discomfort in the stomach.

5. Taking food, you should not rush. Between doses of several different dishes take at least short breaks - five minutes each.

6. You can not drink any kind of drinks immediately before, during or immediately after eating. This significantly impedes and slows down the process of digestion. IN last resort, you can drink food only when it is too dry. But you should drink it in small sips.

7. The temperature of the food you are about to eat should be as close to body temperature as possible. Do not eat very hot and very cold food at the same time. If there are such dishes on your menu, it is worth taking at least a short break between them.

8. Immediately after a meal take half an hour to rest. Just do not lie down on the sofa, let alone fall asleep. You can walk at a slow pace, or go out onto the balcony - get some air.

9. Just start eating when you really feel hungry. And not just because it's time for dinner or someone invited to the table.

10. Never overeat. From the table you must go out with a slight feeling of hunger. This is due to the fact that information about satiety slowly travels from the stomach to the brain. Approximately fifteen minutes. During this time, you have time to eat so that the stomach inflates like a drum. And if you leave the table with a feeling of slight hunger, then in ten to fifteen minutes it will pass, and you will feel great.

11. At one meal, you need to eat no more food than fits in two of your palms, folded in a handful. Anything over this amount is redundant.

12. Fifteen to twenty minutes before eating, it is advisable to drink one glass warm water. Water activates the stomach and prepare it for the digestion process.

13. solid food should be chewed to a liquid state. And if you eat something liquid (for example, the first course), then all the same, you need to chew it several times.

14. While eating, it is very important not to think about anything bad. put it all away unpleasant thoughts and problems for later. In the process of eating only think about the good or not think about anything at all.

15. Half of the amount of food that is yours daily ration, must be of plant origin. And in raw form. Only then will your body receive all the necessary nutrients, and the stomach will start to work like a clock!

Separately, I want to say about reading while eating or watching TV. Most people read or watch TV during dinner, for example. But it's actually harmful. Firstly, you do not see what you are eating, approaching the process of eating purely mechanically. And secondly, when your attention is distracted, you do not notice how you are full. And as a result eat more than necessary.

For best result, OK good follow all the rules given here. But, even if you try to follow at least some, then we can say with confidence that you halfway to absolute health!

If you want to be in good health, be in great shape, and show good results in training, you need to follow simple and understandable rules that will help rebuild the culture of good nutrition so that it brings maximum benefit.

The most important component of human productivity is proper and balanced nutrition. The products that we use provide our body with all the necessary substances for recovery, energy metabolism and efficient operation of all organs and systems. If you want to be in good health, be in great shape, and show good results in training, you need to follow simple and understandable rules that will help rebuild the culture of good nutrition so that it brings maximum benefit:

1. Eat preferably in a calm environment. Do not focus your attention on the radio or the TV, transmission, playing with a mobile phone, reading, work, talking ... Then you will eat food with pleasure, your attention will be focused on food, its taste, its smell, then the products you eat will be fully absorbed by the body.

2. The diet should be regular. Irregular meals confuse both body and mind.

3. Eat sitting. It happens that you are in a hurry, and you only think - just have a quick bite, give yourself time to sit down at the table, then digestion will be full and normal.

4. It is very bad to eat in a nervous or excited state. When a person is angry, digestive enzymes are produced by the body to a much lesser degree. And when you feel that you are already calm, and nothing irritates and does not interfere with eating, start eating.

5. Don't overeat. When you feel a comfortable state in the stomach, it means that you have already eaten. Food should not come in more than 75% of the feeling of complete satiety. After all, when the stomach is full to capacity, the metabolism does not function properly.

6. Try not to eat cold food. Such food slows down and extinguishes the process of digestion, and takes away thermal energy from your body.

7. "When I eat, I am deaf and dumb" - do not chat while chewing food. Your feelings while eating and your thoughts about what food has aroma, taste and appearance will bring pleasure and benefit from the meal.

8. Do not rush, when eating, eat slowly. When you quickly swallow food, the process of digestion becomes more difficult. Take food in small pieces, gradually, until you chew the previous piece.

9. Do not eat again until the previous meal is at least partially digested. This condition is allowed to be violated only during a period of hard training, when the body needs a constant source of energy. But still, you need to give odds to the stomach for at least twenty minutes - half an hour. Basically, eat again at the first slightest sign of hunger.

10. Do not run immediately after eating and do not lie down. Sit quietly, at least for a few minutes, then the food will be digested easier, without tension and problems.