What should be understood as a healthy way. What is flexibility? The role of vitamins in proper nutrition

Basic concepts of health and a healthy lifestyle

Basic concepts about health and healthy lifestyle

Health- a state of complete physical, spiritual (mental) and social well-being, and not just the absence of diseases and physical effects.

physical health - the natural state of a person, due to the normal functioning of all his organs and systems; it depends on motor system, from proper nutrition, from the optimal combination of oral and physical work. In order to have normal physical health, you need to rest a lot (for example, 8 - 9 hours of sleep). Spiritual health depends on:

relationship to the environment;

orientation in this world;

from the ability to determine one's position in society;

from one's attitude to people and things;

muscle systems.

Mental health concept

It is achieved by the ability to live in harmony with oneself, with friends and relatives; forecasting various situations; development of models of their behavior in accordance with the possibilities and desires.

How to determine whether a person is healthy or unhealthy?

This is determined by personal feelings and indicators.

Individual health is determined by:

Preservation and development of biological (reproduction), physiological (respiration, nutrition, excretion, blood circulation), psychophysiological (perception, memory, thinking), social (working capacity) functions with the longest active life.

Factors affecting health	Exemplary specific gravity V %	Groups of risk factors
1. Lifestyle		alcohol, malnutrition, harmful conditions labor, experience, stress, habits, hypodynamia, material and living conditions, drugs, drug abuse, family fragility, loneliness, low educational and cultural level, high level urbanization (population)
2. Genetics, biology		predisposition to hereditary diseases
3. External environment		air, water, soil pollution, abrupt change natural atmospheric pressure, magnets and other radiation
4. Healthcare		Ineffective preventive measures, low quality medical care and untimely delivery

Public health is made up of the health of individuals. Indicators:

overall mortality;

average life expectancy;

infant mortality.

Public health is affected by:

Natural factors (pollution environment, housing environment) and social factors (salary, working hours, working conditions, health care, nutritional level).

Healthy Lifestyle.

Z.O.Zh. It is an individual maintenance and strengthening of health.

Components of Z.O.Zh.:

1) moderate and balanced diet;

2) daily routine, taking into account the dynamics of individual biorhythms;

3) sufficient physical activity;

4) hardening of the body;

5) personal hygiene;

6) competent environmental behavior;

7) mental hygiene and the ability to manage their emotions;

8) sexual education;

9) giving up bad habits;

10) safe behavior at home, on the street, at school, ensuring the prevention of injuries and poisoning.

Today, unfortunately, in our country, 2/3 of the population do not go in for sports, 70 million people. smoke.

The relationship between the concept of a healthy lifestyle and the prevention of diseases.

The importance of observing the rules of personal and public hygiene.

Hygiene- this is an area that studies the influence of living conditions, work on a person and develops the prevention of various diseases; providing optimal conditions for existence; preserving health and prolonging life.

Personal hygiene- a set of hygiene rules, the implementation of which contributes to the preservation and promotion of health.

For personal hygiene you need:

Reasonable combination of mental and physical health;

Physical education;

hardening;

Balanced diet;

Alternation of work and outdoor activities;

Complete sleep.

Health, as defined by WHO, is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. The health of a person and society as a whole depends on many social, natural and biological factors. Scientists argue that the health of the people is determined by 50-55% by lifestyle (OL), by 20-25% by environmental factors, by 20% by biological (hereditary) factors and by 10% by medicine.

Lifestyle is a set of typical types of life activity of a person, a social group, society as a whole, which is taken in unity with the conditions of life. This concept is quite broad. IN Lately in the coolant, more and more often, such two of its components are distinguished - healthy lifestyle and non-healthy lifestyle. Although the concept of “healthy lifestyle” has been established in our society relatively recently (in the 80s of the 20th century), however, the people have always used the norms and rules of a healthy lifestyle, throughout the history of mankind.

Scientific and technological progress has dramatically changed (and continues to change) labor activity person. IN modern conditions the role of mental labor is constantly increasing, and the share of physical labor is decreasing. All this leads to the fact that knowledge workers in the course of their professional activities, as a rule, do not receive physical activity in the required (sufficient) volume and quality. But the human body still needs these loads. Consequently, only physical culture, sports, tourism become practically the most effective and economical way to provide physical activity for a modern person.

At each stage of its development, humanity has always had in its arsenal such norms of life that ultimately were aimed at the creation and creation of material and spiritual values, at the transformation and prosperity of society, at the development of man, at the disclosure of his moral traits, mental and physical abilities and capabilities. The progressiveness of mankind, in the final analysis, has always been predetermined by its ability for self-improvement, for the most complete development of the person himself, for him (mankind) to maintain a normal and only reasonable healthy lifestyle.

It seems that we need to more clearly understand the very concept of a healthy lifestyle.

Below we present some of the definitions of healthy lifestyle that take place in the literature:

"Healthy lifestyle - rational image life, an integral feature of which is vigorous activity aimed at maintaining and improving health.

“A healthy lifestyle… can be described as an active people's activities aimed primarily at maintaining and improving health.

“A healthy lifestyle is such a purposeful form of behavior that ensures the preservation and long-term maintenance of mental and physical health, as well as increasing the adaptive capabilities of the body.”

“A healthy way of life is, first of all, a cultural way of life, civilized, humanistic.”

"Under in a healthy way life ... is understood as one in which the reserves of the body are preserved or expanded.

“A healthy lifestyle is a typical set of forms and methods of everyday cultural life of a person, based on cultural norms, values, meanings of activity and strengthening the adaptive capabilities of the body.”

“A healthy lifestyle is a mobile combination of forms, methods of daily life that comply with hygienic principles, strengthen the adaptive and resistant capabilities of the body, contribute to the effective restoration, maintenance and development of reserve capabilities, the optimal performance of social and professional functions by a person.”

From our point of view, the nature and target orientation of the concept of healthy lifestyle is predetermined by the word "healthy". The adjective "healthy", being derived from the noun "health", thus, carries all the main qualitative characteristics of the latter. In this regard, we note once again that health is a state of physical, mental and social well-being.

It seems to us that the concept of a healthy lifestyle should reflect such provisions that have historically developed in our society, which will help to clearly define and separate a healthy lifestyle from its antipode - non-healthy lifestyle.

And, therefore, we should talk about life:

aspiring to the future. HLS has always been aimed at solving global problems associated with ensuring the infinity of human existence;

creative Therefore, we are talking about life activities aimed at creating material and spiritual values, at ensuring peace and prosperity, at educating the younger generation, more prepared for life;

restorative and health-improving. After hard work, a person must be able to fully restore his vitality, constantly carry out a certain minimum of rehabilitation and recreational activities, use the natural forces of nature for this - the sun, air, water, the beauty of nature, and so on;

developing. Every man must learn by means physical culture and sport to develop and improve, strengthen and maintain their physical qualities and abilities, their health.

Based on the foregoing, we propose the following definition of healthy lifestyle.

A healthy lifestyle is a set of norms and rules of life that have been historically tested by time and practice, aimed at ensuring that a person:

knew how to work highly efficiently and economically, rationally expend strength, knowledge and energy in the course of his professional, socially useful activity;

possessed the skills and abilities to restore and improve the body after hard work;

constantly deepened his moral convictions, enriched himself spiritually, developed and improved his physical qualities and abilities;

independently maintained and strengthened their health and completely rejected the harmful habits of self-destructive behavior.

Thus, health is a state of physical, mental and social well-being.

To the question Tell me please, what do you understand by a healthy lifestyle? given by the author chevron the best answer is A healthy lifestyle is a very versatile direction of lifestyle. It cannot be considered only as a rejection of bad habits and sports. This is a direction of thinking based on the harmonious development of a person, which at the beginning forms the foundations of a healthy lifestyle, and then creates harmony between the human body and his spirit.
In different historical periods and in different cultures a healthy lifestyle had its own ideological or cultural direction, although these laws pursued one goal - the formation of a healthy person.
So the formation of a healthy lifestyle in some cultures is elevated to the rank of a cult and is an integral part of spiritual growth. An example of this are the Tibetan monks, the Chinese who adhere to their historical roots. Even in our time, the Straight edge youth subculture has formed, which takes a healthy lifestyle as a basis.
Today, the formation of a healthy lifestyle is filled with a new meaning. The reason for this is unfavorable ecology, pollution of air, water, food, besides, bad habits that many are trying to get rid of, present a picture of the current "existence" in a not very favorable light.
That's it, we "exist", but we must live. And to start life, you need to start small, make a small effort every day. The main thing is regularity, and the effect will not be long in coming.
The Every Day project is designed to help those who want to help themselves, those who are not indifferent to the share of their health, who want to be healthy and make a healthy lifestyle a part of themselves.
The basics of a healthy lifestyle are understood as the rejection of bad habits, healthy eating, physical exercise which help to strengthen the body, stabbing, psychological training - and this will be right. On our website, we consider several aspects of a healthy lifestyle, this is proper nutrition or healthy nutrition and health complexes - stabbing, physical education.
Healthy lifestyle (HLS) - lifestyle individual person for disease prevention and health promotion.
The term “healthy lifestyle” has not yet been clearly defined. Representatives of the philosophical and sociological direction (P. A. Vinogradov, B. S. Erasov, O. A. Milshtein, V. A. Ponomarchuk, V. I. Stolyarov and others) consider a healthy lifestyle as a global social problem, constituent part the life of society as a whole. In the psychological and pedagogical direction (G. P. Aksenov, V. K. Balsevich, M. Ya. Vilensky, R. Dittles, I. O. Martynyuk, L. S. Kobelyanskaya, etc.), healthy lifestyle is considered from the point of view of consciousness, human psychology, and motivation. There are other points of view (for example, biomedical), but there is no sharp line between them, since they are aimed at solving one problem - improving the health of the individual.
A healthy lifestyle is a prerequisite for the development of other aspects of human life, the achievement of active longevity and the full implementation of social functions. As the saying goes: "Health is not everything, but everything without health is nothing."
The relevance of a healthy lifestyle is caused by an increase and a change in the nature of the loads on the human body due to the complication public life, an increase in risks of a man-made, environmental, psychological, political and military nature, provoking negative changes in the state of health.

A healthy lifestyle is of such global importance that it helps a person to prolong life itself. At least once everyone thought about the amount of harm that his body takes on. It's a pity, right? Then put aside laziness and get to work!

A healthy lifestyle is a set of rules aimed at improving the psychological and physical condition of the body and its productive work.

Ancient people did not know the features of hygiene, proper nutrition or the optimal amount of physical activity. This contributed to a decrease in the population and a colossal number of sick people.

Over time, the concept of a healthy lifestyle "stuck" in the hearts of citizens. The desire to live as long as possible, to see grandchildren, and to be healthy enough to take care of them is a great motivation to create the basis for a healthy lifestyle.

The opinion of the World Health Organization on a healthy lifestyle

Health is not just the absence of physical defects and diseases, but also the totality of social, physical and mental well-being. Supporting health and a healthy lifestyle, WHO declared April 7 as Health Day, because on this day in 1948, according to the WHO Charter, the first interpretation of the concept of healthy lifestyle appeared, which has not changed to this day.

The organization conducts a study of the behavior of individuals related to health. Based on the results obtained, 10 main recommendations were identified.

When used breast milk for a child under the age of 6 months, the risk of developing most non-communicable diseases is automatically reduced.
Required healthy sleep in conjunction with the regime of work and rest.
An annual blood test, an ECG, a visit to a therapist, pressure control are required.
Minimum consumption of alcoholic beverages. Allowed in moderate amounts live beer or red wine.
Refusal of tobacco products.
Regular exercise.
Use iodized salt instead of sodium.
Replace easily digestible carbohydrates (buns, pies) with nuts, fruits, vegetables, cereals.
Margarine and animal fat should be excluded from the diet. Use linseed oil, rapeseed, walnut or grapeseed oil.
To calculate the ideal body weight, use the formula:

- for women: (Height in cm - 100) X 0.85 = ideal weight;
- for men: (Height in cm - 100) X 0.9 = ideal weight.

Healthy lifestyle basics

The foundations of a healthy lifestyle include factors that help shape healthy body and mental stability. To date, many are known pathological diseases that are caused by the environment. This gives rise to the need to strengthen the body. Where do we start?

Proper nutrition implies the rejection of products that are harmful in composition (flour, sweet, fatty, etc.) and replace them with fruits, vegetables, berries, and cereals. The condition of the skin depends on the quality of nutrition, internal organs, muscles and tissues. Drinking water in the amount of 2-3 liters per day will speed up the metabolism, slow down skin aging, and prevent dehydration.

make a diet;
do not overeat;
replace harmful products useful.

Currently, physical inertia is urgent problem society. Lack of muscle activity is currently fraught with health problems. According to WHO studies, in 6% of cases, physical inactivity leads to death.

Regular exercise:

prevent the development of depression, psycho-emotional disorders;
help in the treatment of diabetes;
reduce the risk of cancer;
increase the strength of bone tissue;
allow you to monitor weight;
increase the state of immunity.

Compliance with the daily routine

From birth, it is worth accustoming the body to a specific routine. Initially, parents should guide the child, then the process has to be controlled independently. An individual daily routine is selected for a specific person. Following simple rules and accustoming the body to the constancy of the schedule, you can get rid of many problems.

Dream. Allows you to bring the body back to normal. Average duration sleep for an adult is 8 hours.
Meals on time. Regular meals excludes the possibility of weight gain. The body gets used to eating at strictly allotted hours. If you deprive him of this privilege, malfunctions in the work of internal organs are guaranteed. The first 21 days you can make a nutrition plan - have breakfast with cereals, in small portions. A habit will develop, and the stomach will work like clockwork.
Body care. Physical activity during the day is necessary, especially if there is no opportunity to move during the rest of the day (sedentary work).

Following the rules for correct mode, you "risk" to acquire good mood, direct the body to solve more complex mental and physical problems and motivate close people with your example.

Rejection of bad habits

Alcohol abuse or smoking is addictive. In addition, alcohol-containing products are prohibited. nulliparous girls- alcohol "kills" eggs, the likelihood of remaining childless increases significantly. Tobacco causes cancer.

Giving up bad habits gives you fortitude and helps you avoid unwanted health problems.

Strengthening the body

This is an important part of a healthy lifestyle. How to determine that the body is not sufficiently strengthened?

The person is concerned about:

frequent colds;
constant feeling of fatigue;
sleep disturbance;
pain in muscles and joints;
headache;
skin rashes.

In the presence of such signs, it is recommended to consult a doctor for qualified help. He will prescribe immuno-strengthening drugs and a course of treatment. If the desire to drink pills does not arise, it is worth asking the doctor's advice about home methods. To strengthen immunity in the diet often include:

Bay leaf;
horseradish;
shrimps;
fruits and vegetables, which contain vitamins A, C and E;
dry red wine

Many people, as an improvement in well-being and strengthening the body, are poured cold water, up to winter swimming. Parents with early years accustom their child to such a procedure in order to protect him from infectious diseases.

Human mental health as one of the factors of healthy lifestyle

Mental health lies in the response of the individual to the influence of the outside world. The environment aggressively affects the state of mind of a person. Experiences and stresses bring diseases into the body and mental disorders. To protect yourself from torment, apply disease prevention.

According to the WHO, mental health- This adequate behavior human interaction with the environment. It includes 3 main factors.

Absence of mental disorders.
Stress resistance.
adequate self-esteem.

Be happy with yourself - this is the basis of mental health. With frequent depression, mood swings, consult a psychotherapist.

He will write necessary drugs and suggest rational treatment.

Following a healthy lifestyle has a number of benefits:

bad mood is rare;
infectious diseases are not able to attack the powerful immunity of the "ZOZhnik";
chronic diseases recede into the background, fading away or manifesting themselves less actively;
psychological state at a stable level;
the functioning of the body passes without failures;
pastime becomes more productive.

Conclusion

Having analyzed in detail what a healthy lifestyle is, one should also understand that the main task of a citizen is to take care of himself and others. A healthy lifestyle is also a strong character. All people plan to live long, do not want to get sick or see their children sick. But not everyone makes a choice in favor of a healthy lifestyle.

The reason is the absence right motivation and sheer laziness. It is better to sit on the couch with chips than to walk for half an hour. This opinion is visited by the majority of citizens of our country. A visit to the doctor is planned only when the pain is already unbearable to endure.

Think about your health, give your body the habits of a healthy lifestyle. And be sure - the body will repay you good health and the absence of disease.

In various sources, one can note the fact that some people do not quite understand the meaning of the concept of "Healthy lifestyle", and even more so do not have information about what a healthy lifestyle is. At the same time, this abbreviation arose a very long time ago - the first mentions in printed form date back to the times when there was very little information in the public domain, and samizdat was the main way of its distribution. Around the same period, people had the opportunity to subscribe to the Sovetsky Sport newspaper and receive it along with the Healthy Lifestyle Bulletin application. It published various exercises, health articles, yoga. This is how the phrase came into use.

What is ZOZ? This is, first of all, a person who is aimed at

Health promotion and disease prevention. This concept is also covered medical specialists working in the field of physical culture: this is a scientifically based implementation of a single complex of socio-psychological, medical and biological structure preventive action. Of great importance in it is the combination of rest and work, the development of individual stability. The formation of a healthy lifestyle is still relevant in childhood when there is a change in the nature of the loads on human body, overall.

Everyone knows what influences psycho-emotional state. It, in turn, is in direct connection with mental attitudes. Therefore, a number of authors highlight the basics of a healthy lifestyle:

Emotional well-being, which includes mental hygiene and the ability to cope with emotions.

Intellectual well-being, namely the ability of the individual to optimally use new information in a new situation.

Spiritual well-being, which finds itself in the ability to set truly meaningful goals and strive for them.

Social well-being, which consists in the ability to interact with other personalities.

To fully understand what a healthy lifestyle is, one should study those factors that interfere with its proper formation.

Factors affecting lifestyle

Stress. They surround each of us everywhere: work (conditions, intensity, salary ...), home (children, husband, cleaning ...). lives in constant fears lose a job, housing, savings, fears for the health of their loved ones.

Nutrition. Less and less on our tables natural products and more and more preservatives, flavor enhancers, sweeteners and GMOs.

Comfort: transport, work with constantly on air conditioning, computer and other equipment. Decreases physical activity, which very often comes down to the route home-transport-work-transport-home.

In addition to these factors, subjective ones also influence, which are expressed in pessimism, laziness, bad habits. For example, smoking. It negatively affects the work of all organs, interferes with the normal absorption of vitamins and other trace elements.

Thus, answering the question of what a healthy lifestyle is, we can say that it is:

healthy eating, in which the menu contains a large number of fiber, natural vitamins;
sufficient physical activity: morning exercises, walking, cycling;
complete rejection of bad habits.

If you switch to a healthy lifestyle, you will save your youth, beauty and health.

Every normal person wants to live a long and happy life. But are we doing everything for this? If we analyze "every step" of our typical day, then, most likely, everything is "exactly the opposite."
The most “extreme-seekers” in the morning, barely getting out of bed, like biorobots are going to work or study, during the day they get nervous over trifles, overeat at the table, quarrel with loved ones, envy acquaintances and colleagues, invest all their efforts and funds to purchase another fashionable item or “adult toys”, in the evenings they relax on the couch by TV, and dream of spending the day off at the grill with barbecue or doing “shopping”. The rest, not all but many, spend their day duplicating this lifestyle to a greater or lesser extent.

A natural consequence of such lifestyle are diseases, nervous disorders and problems at work and in the family. Diseases we treat with drugs, most of which have so much side effects that one is treated and the other is crippled. Problems, depending on gender, "we eat" or "drink". The circle closes and you can break it only by making a sharp turn to the side healthy lifestyle.

Under healthy lifestyle understood optimal mode work and rest, balanced nutrition, sufficient physical activity, personal hygiene, hardening, lack of bad habits, love for people, positive perception of life. Healthy lifestyle allows you to be mentally, morally and physically healthy until old age.

A few tips for those who want to lead healthy lifestyle and live a long life

Determine what your life principle healthy lifestyle, and strictly adhere to it;

Worry about health, starting from youth, there are many diseases that manifest themselves over the years, although their roots are in childhood;

At big problems with health, begin to periodically undergo a medical examination;

In life observe the principle of the middle line;

Do not get fat, so as not to complicate the work of the body, accelerating the aging process;

Be always benevolent, quiet and reasonable, irritability and turmoil harm the cardiovascular and nervous systems;
- Do not hold grudges, learn to forgive;

Remember that family and close friends are a unique value and the main thing in your life;

Choose a way to earn money for a living that is interesting to you and causes both material and moral satisfaction;
- Get busy physical labor or fitness, trying to spend as much time outdoors as possible;

Bear leisure, lack of movement facilitates the occurrence of certain diseases;

Sleep 7.5 hours a day (5 standard 1.5 hour dream cycles), rest restores vitality and often heals better than any medication;

Do not smoke, especially do not try to hide from life's obstacles in the world of alcohol or drug intoxication;
- Find time for a hobby, it helps to relax and makes life more diverse;

Don't get bored and don't let yourself get discouraged.

Healthy lifestyle and health

It seems that no one doubts that a healthy lifestyle contributes to success. From birth, we all receive a certain genetic set, which should ensure the achievement of the maximum possible life goals for it. But to realize these opportunities in practice and reach your life ceiling even in ideal living conditions can only healthy people who lead a healthy lifestyle significantly more.

Health quite a versatile category. A-priory World Organization Health, under health understand "a state of complete physical, mental and social well-being and not merely the absence of disease".

Doctors consider, among other things, the separated categories of health: physical health, mental health, moral health, men's health, women Health, child health .

If the body Great, but there is no feeling of joy and fullness of life, then this is already a disease. On life path a person interacts with nature continuously: breathes, contacts with people, moves, radiates and absorbs energy, affects the environment, and so on. Most of today's scientists define the concept health as a person's ability to function optimally in his environment.

The well-being of a particular person is the result of the interaction of his body with its inherent genetic features and the environment. This interaction changes slowly or strongly for better or worse depending on the conditions in force and how the person compensates. adverse effect. Subjective and objective indicators of health differ. Subjective indicators include indicators of well-being, ability to work, organization, appetite, mood, proportionality of the reaction to what is happening.

Objective indicators of well-being are associated with anthropometric measurements(body weight, height, circumference chest, neck, shoulder, thigh, lower leg, abdomen), respiratory rate, lung vitality, pulse, arterial blood pressure. Among other things, today's medicine in the arsenal has a sufficient number of objective methods for diagnosing well-being. Despite a comprehensive approach to the definition of health, in practice, health is still judged by the presence or absence of an illness of the body or mind. Indeed, between health and disease, there are a lot of intermediate states in which, according to WHO, 80% of the world's inhabitants are. And in pre-illness, a healthy lifestyle is a necessary requirement.

If you want to tip the scales health in a favorable direction, to realize the colossal life opportunities inherent in you, to reach the ceiling that is determined by parental genes, then this is only possible with a healthy lifestyle.

Human health is directly related to the state of healthcare in the country. I am glad that strengthening the health of the people and the formation of a healthy lifestyle has become a national task.

Healthy lifestyle and physical education

It is intuitively clear that each human organ should be used for its intended purpose. Regular exercise is just as important to a healthy lifestyle as many other factors. Loads protect against diseases and, for which there is a lot of evidence, they slow down the aging process, strengthen the immune system, which often provides the very opportunity to lead a healthy lifestyle. Physical education is beneficial at any age, since normal daily activities can rarely provide sufficient exercise.

Physical education has two moments of influence on the human body - universal and additional. The overall effect of physical education lies in the expenditure life force, directly proportional to the duration and intensity of the load, which allows you to compensate for excess energy consumption, as well as to increase the body's resistance to action adverse factors environment. Additional effect physical education is associated with restructuring of cardio-vascular system. It consists in the formation of a lower need of the heart for oxygen.

Adequate physical activity and physical education can seriously suspend age-related changes various bodies. At any age, with the help of physical education, you can increase the likelihood of being healthy and the level of endurance - indicators biological age organism and its viability. Thus, health effect physical education is associated, first of all, with the development of a reduced need for oxygen in the body and its strengthening.

Raise physical performance accompanied by a decrease in the risk of cardiovascular diseases: body weight decreases due to fat mass, cholesterol content in the blood decreases, arterial pressure etc.

In addition, regular physical education can slow down the aging of organs and systems, especially the musculoskeletal system. In particular, increased mineralization bone tissue and calcium content in the body, which is the prevention of osteoporosis. It also increases the flow of lymph to articular cartilage And intervertebral discs, which ensures the absence of arthrosis and osteochondrosis.

Many do not do physical education, because they think that they are very busy and not physically prepared. One reason is the common misconception that for exercise to be beneficial, exercise must be intense and must be done for at least half an hour daily. Experts also think that it is not necessary to do physical education exercises continuously. The lesson can be divided into dwarf portions, combining them with the usual, but more intense load. For example, in the morning you go to the bus stop at a faster pace, then in the evening you walk for another 15 minutes. If in a day (but daily) 30 minutes of a stronger physical activity you are on your way to a healthy lifestyle. At least, you can work out in the morning and in the evening for 15 minutes at home on the simplest simulators.

Healthy lifestyle and proper nutrition

Any living cell needs replenishment of its constituent materials. To maintain a healthy lifestyle, it is necessary that all expenses are covered by food. It is quite natural that a person's nutrition should include the components that make up his body, i.e. proteins, fats, carbohydrates, vitamins, minerals and water. Since the consumption of these materials depends on a number of factors: age, type of work, environment and the condition of the person himself, it is necessary to have an idea of the significance of individual materials and the need for them for an impeccable diet and a healthy lifestyle.

The role of protein in proper nutrition

The composition of a living organism, its individual cells, includes protein. Life is impossible without protein. Human nutrition includes various products animate and inanimate nature, which are the source of protein. So, proteins of meat, eggs, fish are known. These are proteins of animal origin; they are determined to be the most beneficial for the body or, as they say, complete proteins. Cereals, bread, vegetables, potatoes and other inanimate products also contain proteins, which are also in the perfect nutrition of a person leading a healthy lifestyle. Proteins are complex materials; they differ from fats and carbohydrates in that they contain nitrogen. Nothing can replace them.

Amino acids vegetable proteins are not similar to the proteins of our body, but by creating a mixture of plant and animal proteins in the product, proteins are obtained that meet the needs of the body. Hence the rule: the more various products in a person’s diet, the more likely it is that he will receive proteins of a sufficiently high quality with food.

The role of fats in proper nutrition

Protein serves the cells, but it also includes fats and carbohydrates, which are also involved in metabolism. In the body of living beings, materials are oxidized, or, as they say, combustion. It provides a person life energy. "Gasoline" for the human engine are carbohydrates and fats, as well as proteins.

In the experiments, the control animals that did not receive fat were similar in appearance to the control animals that received normal food, but their life expectancy was shorter. Chemical composition their bodies changed; in their tissues there were much less phosphorus-containing materials that have great importance for the nervous system.

Dairy fats, which are part of milk and dairy products - butter, cream, sour cream, and also fat, which is part of the yolk, are the most valuable. They contain some important vitamins for the body. But also other fats such as vegetable fats cover human needs, being energy suppliers.

Fats are more than twice as high in calories as proteins and carbohydrates. So, it is known that when burning 1 g of protein or 1 g of carbohydrates, 4.1 big calories, and when burning 1 g of fat - 9.3.

Fats by structure are rather difficult materials. In the alimentary canal, they are exposed to digestive juices and broken down into simpler materials. The breakdown of fats occurs in small intestine under the influence of pancreatic juice enzymes and intestinal juice with bile. Bile from the liver resides in gallbladder, from there through the channels to the intestines. Bile provides the breakdown of fats to the products of their absorption.

The role of carbohydrates in proper nutrition

Sources of carbohydrates - herbal products: bread, cereals, potatoes, vegetables, berries. Of animal products, only milk is milk sugar. food products contain various carbohydrates: for example, cereals, potatoes contain starch, a difficult material decomposable only digestive juice. Carbohydrates are found in fruits, berries and small amounts in vegetables in the form of various sugars - fruit sugar, beet sugar, cane sugar, glucose, etc. These materials are water soluble.

Both those and other carbohydrates - both starches and sugar - are good fuel for the body. The difference is that sugar is quickly absorbed, while starch must be processed beforehand in the alimentary canal for more simple elements, which takes certain time. This determines their characteristics and nutritional needs.

The role of vitamins in proper nutrition

Even in ancient times, it was understood that during a long voyage in the seas, in places of detention and with poor harvests, numerous diseases of an unknown nature often occurred. It was accepted that they were caused by microbes or the use of spoiled foods in food. The last explanation could be correct, because when the transition to the perfect food with new products, the diseases quickly disappeared. Subsequent studies by scientists made it possible to conclude that in products, in addition to already known materials - proteins, fats, carbohydrates and mineral salts, there are small doses of materials necessary for life, called vitamins.

The role of minerals in proper nutrition.

Minerals as well as other materials that are part of our body are continuously used up by the body. If human food is saturated with various products, it contains enough essential minerals, the lack of which causes malfunctions in the functioning of organs and systems.

The role of water in proper nutrition.

Any living cell, any living organism cannot exist without water. Water is part of the tissues human body. Blood contains approximately 80% water. The main processes that continue in the body are associated with the presence of water, with the dissolution of materials in it. It is known that a person can exist for a long time(a month or more) without food, but in the absence of water, it dies after a few days. It was found that in general, the amount of water received by a person with food and drink is on average equal to 2-2.5 liters. Exceeding the norm awakens hard work heart and kidney; Besides, minerals and some vitamins are removed with water. Therefore, do not use more water than is necessary for the body.