Rational nutrition of the student. The role of ballast substances and other non-food components has been repeatedly mentioned

coursework

Medicine and Veterinary

Influence rational nutrition on the health of students Basic provisions of the theory of rational nutrition. Twelve golden rules of healthy eating Types of malnutrition and its impact on human health

INTRODUCTION

CHAPTER 1 . MAIN PART.

The influence of rational nutrition on the health of students

1.1 The main provisions of the theory of rational nutrition. The Twelve Golden Rules of Healthy Eating

1.2 Types of malnutrition and its impact on human health

1.3 Organization of rational nutrition of students

1.3.1 Features of nutrition of students

1.3.2

CHAPTER 2. PRACTICAL PART

CONCLUSION

BIBLIOGRAPHY

INTRODUCTION

How often do we think about what we ate for lunch today? In our age, characterized by a frantic pace of life, many will not even remember what they actually ate for lunch. Snacking on the run, a hamburger or other "healthy food" we think that we will be able to eat normally in the evening.

Meanwhile, according to World Organization health care, the state of human health is only 15% dependent on the organization of the medical service. The same amount falls on genetic features, and 70% is determined by lifestyle and nutrition.

Nutrition is an essential component of human health. All the vital functions of the body are closely related to nutrition.

Now everywhere they talk about the dangers of overeating, but both overeating and undereating are wrong. Both are equally detrimental to human health.

Relevance of the problem

The problem of rational nutrition is very relevant today.Wrong diet is the first cause of diseases of the digestive system.

The majority of the population treats their health with disdain. Lack of time, incompetence in matters of food culture, the pace of modern life - all this has led to promiscuity in the choice of products.

Worried about rising popularity among students of food fast food containing a large number of various flavors, dyes, modified components. Therefore, malnutrition becomes a serious risk factor for the development of many diseases. Unfortunately, the statistics of recent years show a sharp increase in obesity among young people, diseases of the cardiovascular system, diabetes mellitus, etc. You can prevent such diseases if you lead a healthy lifestyle and, first of all, eat right.

modern science convincingly proves that by changing the nature and diet, you can positively influence all systems and processes in the human body, increase its immunity, vitality, affect many diseases, slow down the aging process, etc.

Irrational nutrition this is the main source of many problems modern man and short life expectancy.

Thus, the goal my work is:studying the principles of rational nutrition of students, studying the degree of students' awareness of the need to adhere to the rules of rational nutrition in everyday life, conducting social research in order to study the characteristics of nutrition and eating behavior students.

To achieve this goal, I set myself the following tasks :

1. To study the scientific literature on the topic of rational nutrition.
2. Consider the types of malnutrition and identify its impact on human health.
3. Identify the main provisions of the theory of rational nutrition.
4. Consider the features of rational nutrition of students.

The relevance of this work is related to the need to develop students' skills in rational nutrition and knowledge that proper nutrition can affect many aspects of human life. Our emotions and temperament are often projected onto what and how we eat.

CHAPTER 1. MAIN PART

1.1. The main provisions of the theory of rational nutrition

Balanced dietthis is nutrition that ensures the growth, normal development and vital activity of a person, contributing to the improvement of his health and the prevention of diseases.

Rational nutrition involves:

1. Energy balance
2. Balanced diet
3. Compliance with the diet

First Principle: Energy Balance

The energy value of the daily diet should correspond to the energy consumption of the body.

The body's energy costs depend on gender (in women they are lower by an average of 10%), age (in older people they are lower by an average of 7% in every decade), physical activity, profession. For example, for mental workers, energy costs are 2000 - 2600 kcal, and for athletes or people engaged in heavy physical labor, up to 4000 - 5000 kcal per day.

The second principle: a balanced diet

Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, antibodies. Fats have not only energy, but also plastic value due to the content in them fat soluble vitamins, fatty acids, phospholipids. Carbohydrates are the main fuel material for the life of the body. The category of carbohydrates includes dietary fiber (fiber), playing important role in the process of digestion and assimilation of food. IN last years Much attention is paid to dietary fiber as a means of preventing a number of chronic diseases, such as atherosclerosis and oncological diseases. Important for proper metabolism and ensuring the functioning of the body are minerals and vitamins.

According to the principle balanced nutrition, the provision of basic nutrients implies the intake of proteins, fats, carbohydrates in the body in a strict ratio.

Proteins should provide 10-15% of daily calories, while the proportion of animal and vegetable proteins should be the same. The optimal amount of proteins should be 1 g per 1 kg of weight. So for a person weighing 70 kg, the daily intake of proteins is 70 g. At the same time, half of the protein (30 - 40 g) should be of plant origin (sources mushrooms, nuts, seeds, cereals and pasta, rice and potatoes). The second half of the daily protein intake (30 - 40 g) should be of animal origin (sources meat, fish, cottage cheese, eggs, cheese).

The optimal amount of fat intake 15 - 30% of calories. Favorable is the ratio of vegetable and animal fats, which provides 7 - 10% of calories due to saturated, 10 - 15% - monounsaturated and 3 - 7% polyunsaturated fatty acids. In practice, this means consuming an equal ratio of vegetable oils and animal fats contained in products. The optimal amount of fat should be 1 g per 1 kg of weight. Considering that half of the daily requirement for animal fats is found in products of animal origin, it is rational to use vegetable oils (30-40 g) as a "pure" fat. For your information: 100 g of doctor's sausage contains 30 g of animal fat - the daily norm.

Saturated fatty acid are predominantly found in hard margarines, butter and other products of animal origin. The main source of polyunsaturated fatty acids are vegetable oils - sunflower, soybean, corn, as well as soft margarines and fish. Monounsaturated fatty acids are found mainly in olive, rapeseed, and peanut oils.

Carbohydrates should provide 55 - 75% of daily calories, their main share falls on complex carbohydrates (starchy and non-starchy) and only 5 - 10% - on simple carbohydrates (sugars).

Simple carbohydrates dissolve well in water and are quickly absorbed by the body. Sources of simple carbohydrates sugar, jam, honey, sweets.

Complex carbohydrates are much less digestible. Fiber is an indigestible carbohydrate. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it.

Fiber action:

Increases the feeling of fullness;

Promotes the removal of cholesterol and toxins from the body;

Normalizes intestinal microflora and etc.

Dietary fiber is found in most varieties of bread, especially bread coarse grinding, cereals, potatoes, legumes, nuts, vegetables and fruits.

Eating enough fiber-rich foods plays an important role in normal bowel function and may reduce symptoms chronic constipation, hemorrhoids, and reduce the risk of coronary heart disease and certain types of cancer.

Thus, rational nutrition implies that proteins provide 10-15%, fats 15-30%, carbohydrates 55-75% of daily calories. In terms of grams, this will amount to an average of 60 - 80 grams of protein, 60 - 80 grams of fat and 350 - 400 grams of carbohydrates with a different calorie content of the diet (simple carbohydrates should account for 30-40 g, dietary fiber 16 - 24 g) .

Proteins 10 - 15%

Fats 15 - 30%

Saturated fatty acids (SFA) 7 - 10%

Monounsaturated fatty acids (MUFAs) 10 - 15%

Polyunsaturated fatty acids (PUFAs) 3 - 7%

Carbohydrates 55 - 75%

Complex carbohydrates 50 - 70%

Dietary fiber 16 24

%
Sugar 5 - 10%

The third principle: diet

Nutrition should be fractional (3-4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2-3 hours before bedtime. The modern model of rational nutrition has the form of a pyramid. Focusing on it, you can make a balanced diet for every day. (Daskolov P. Aslanyan R.. M., "Enlightenment", 1999; Smolyar V.I.Principles of rational nutrition. Kyiv, 1999.)

The Twelve Golden Rules of Healthy Eating

To ensure a healthy diet, it is also important to adhere to the basic rules that will allow you to create a balanced diet.

1. Eat a variety of foods.

2. At every meal, you should eat any of the listed products: bread, cereals and pasta, rice, potatoes.

3. You should eat several times a day variety of vegetables and fruit

4. You should consume milk and dairy products that are low in fat and salt daily.(kefir, spoiled milk, cheese, yogurt).

6. You should limit the consumption of "visible fat" in cereals and sandwiches, choose meat and dairy products with a low fat content.

7. You should limit the consumption of sugars: sweets, confectionery, sugary drinks, dessert.

8. The total consumption of table salt, taking into account its content in bread, canned and other products, should not exceed 1 teaspoon (6 grams) per day.

9. Ideal body weight should meet the recommended limits(BMI 20 - 25).

10. Don't drink more than 2 drinks per day(1 serving contains about 10 g of pure alcohol).

11. Preference should be given to cooking foods by steaming, by boiling, baking or in the microwave..

12. Should be strictly adhered to breastfeeding during the first six months of a child's life.

(Prygunova O.V. Our health. Rostov-on-Don, 2000.)

1.2. Types of malnutrition and its impact on human health

Specialists of the World Health Organization (WHO) recommend distinguishing the following forms of pathological conditions associated with malnutrition.

Malnutrition a condition caused by the consumption for a more or less long time of an insufficient amount of food in terms of calories.

Binge eating a condition associated with the consumption of excess food.

Specific form of insufficiencya condition caused by a relative or absolute deficiency in the diet of one or more nutrients (for example, the well-known iodine deficiency).

Nutritional imbalancea condition that occurs when the ratio of essential nutrients in the diet is incorrect.

Not adequate nutrition - the energy value of the daily diet does not cover the energy costs produced during the day, leads to the development of a negative energy balance.

Eating disorders contribute to the development of various forms of diseases. The health of children is largely determined by the nutrition of women, especially during pregnancy. Epidemiological studies of the last 15 20 years show that the role of insufficient or unbalanced nutrition can be compared with the role of genetic factors and active chemical or infectious influences.

(Saveliev P.G., Fedorova L.S.Balanced diet. M. "Enlightenment", 2005)

The diseases of malnutrition include, first of all, diseases associated with protein-energy malnutrition: cachexia, kwashiorkor and insanity.

The most vulnerable group of the population in relation to a lack of protein are children, especially during breastfeeding and the first years of life from 6 months to 4 years. The disease of children, which developed as a result of protein deficiency, was called kwashiorkor. Kwashiorkor, meaning "red boy" or, in another interpretation, "weaned child", occurs as a result of a deficiency in the diet of animal proteins. A concomitant factor is the lack of vitamins of the B complex. The reason is also a monotonous carbohydrate diet. Childhood dystrophy (kwashiorkor) and cachexia are widespread in several parts of West Africa. Kwashiorkor develops when a baby is placed on a protein-poor, starchy diet after weaning. Kwashiorkor is characterized by a slowdown in the growth and development of the child, a change in the color of the skin and hair, depigmentation, a change in the state of the mucous membranes, a deterioration in the functions of many systems, especially the digestive system (dyspepsia and persistent diarrhea). In severe cases, the main manifestations of kwashiorkor are edema and mental disorders.

Cachexia is the result of a low-calorie diet depleted in specific amino acids (Greek kachexia, from kakos bad and hexis condition). This is a state of deep exhaustion and physical weakness of the body. The development of cachexia is manifested by a sharp weight loss, weight loss, dryness and flabbiness of the skin, hair loss, disappearance of subcutaneous fat, atrophy of muscles and internal organs, and a decrease in the content of whey protein. With cachexia, edema, hemorrhage, and sometimes mental disorders can be observed. Prolonged malnutrition or starvation leads to cachexia, severe violations metabolism, chronic poisoning with arsenic, lead, mercury, fluorine, severe lesions of the digestive tract (atrophy of the intestinal mucosa, condition after resection of the stomach and intestines). Cachexia may also occur in severe tuberculosis and other chronic infections, some lesions of the glands internal secretion(pituitary gland, thyroid gland, adrenal glands, pancreas), extensive long-term non-healing wounds, suppuration, malignant tumors (especially the esophagus and stomach).

Another most vulnerable group are pregnant women and nursing mothers. Protein deficiency occurs more often with a general lack of food and is characterized by hypoproteinemia, a decrease in blood osmotic pressure and the appearance of "hunger edema". This condition is characterized as alimentary dystrophy.

Nutritional deficiencies include a variety of vitamin deficiencies, as well as hypo- and subhypovitaminosis (polyneuritis, scurvy, osteoporosis, rickets and hemeralopia). The pathological condition that develops in this case is manifested by a drop in the body's resistance to infections, a decrease in working capacity, a weakening of memory, etc.

(Dichenko V.A. . M., "Academy", 2004)

According to the Institute of Nutrition, almost the entire population of Russia is deficient in vitamin C, 40-90% are deficient in B vitamins and folic acid, 40-60% beta-carotene. Even with a balanced and varied diet, a modern person lacks 20-30% of most vitamins.

If the calorie content of the daily diet significantly exceeds energy expenditure, a positive energy balance is observed, which is also characterized by very serious consequences in the form of overnutrition diseases, one of which is obesity.

Obesity the accumulation of fat in the body, leading to an increase in excess body weight of 20% or more of the average normal values ​​("ideal" body weight). Depending on body weight, there are grade I obesity (an increase in weight compared to the "ideal" by more than 29%), grade II (excess body weight is 30 49%), III degree(excess body weight is 50 99%) and IV degree (excess body weight is 100% or more). Obesity is not only medical, but also social problem, since in developed countries people suffering from various forms obesity make up 20-30% of the total population.

Overweight body and obesity occur when the intake of energy from the diet far exceeds the needs of the body. Such energy surplus nutrition year after year increases the accumulation of extra pounds and increases the risk of developing dangerous diseases: atherosclerosis twice, hypertension three times, coronary artery disease one and a half times, diabetes mellitus four times, cholelithiasis (the formation of stones in bile ducts) six times, varicose veins (two three times), polyosteoarthrosis (four times), gout (three times). The main mechanism for the development of obesity is an increase in the amount or volume of fat. This process can be observed throughout life, but the most critical periods for this are the last two months of pregnancy, the first year of life and puberty, when the number and size of fat cells can reach a maximum value. Thus, overfeeding and overweight in these critical periods pose a high risk of developing obesity. With obesity, life expectancy is reduced, in adulthood, the ability to reproduce offspring is lost.

Thus, both positive and negative energy balance adversely affects the state of the body, causing metabolic disorders, functional and morphological changes in various systems. (Vasilaki A., Kilienko Z. M., "Drofa", 2000.)

1.3 Organization of rational nutrition of students.

Student youth should be considered as a professional and production group of the population of a certain age category, united by the specific features of work and living conditions. Given these factors, it is advisable to single out students in special group.

When assessing the qualitative composition of students' food, an imbalance in nutrition is often revealed in a number of main components - low content of animal proteins, vegetable fats, calcium, ascorbic acid and thiamine.

The following violations of the diet were revealed among students: 25 47% do not have breakfast, 17 30% eat twice a day, about 10 do not have lunch or dine irregularly, about 22% do not have dinner. Rare use of hot dishes, including the first course, late dinner was noted.

According to physiological guidelines energy requirement male students are estimated at 2585 kcal, female students 2434.5 kcal. Proteins account for about 12% of the daily energy value of the diet, and the share of animal proteins should be at least 60% of their total amount in the diet. Fulfillment of this requirement guarantees not only the provision of a sufficient content of essential amino acids, but also their optimal balance in the diet.

Fats should make up about 30% of the total energy value of the diet of female students. At the same time, vegetable fats should account for about 30% of their total amount. The daily need of students for basic minerals should provide calcium intake in the amount of 800 mg. phosphorus 1600 mg, magnesium 500 mg, potassium 2500 5000 mg, iron 10 mg.

In order to put into practice the principles of a balanced diet, students should strive for a more complete correspondence between the energy value and qualitative composition actual diets and energy and nutrient requirements.

A special group should include students who came to study from different countries. This is primarily due to the fact that they find themselves in new, unusual conditions to which they need to adapt. The greatest difficulties are associated with climate change, separation from the homeland and family, as well as a change in the nature of nutrition (significant changes in the food set, food preparation technology, dietary patterns).Surveys of students from various regions of the world Asia, Africa, the Middle and Near East, Latin America showed that students from Latin America consume an average of 2430 kcal of energy. Middle and Near East 2430 kcal, Africa 2239 kcal, Asia 2205 kcal. Differences in energy consumption were practically absent when recalculating energy consumption per standard weight (70 kg) of a person, regardless of racial, ethnic differences, and also the region of origin. During the examination session, energy consumption is 1.4 kcal / min, in fact, no different from energy consumption during the usual educational process. More than 90% of international students use catering facilities.(http://www.chesu.ru/)

What should be the nutrition of students?

Students are young people aged 1826 years, still with unfinished processes of growth and formation of the body, therefore, in the complex system of hygiene measures aimed at protecting the health of students, one of the most important places belongs to the organization of their rational nutrition. The study of the organization of nutrition of students in our country and abroad showed that malnutrition is manifested in non-observance of the optimal ratio between the main nutrients in the diet and diet.
Diet of studentsit is necessary to provide a sufficient amount of various vitamins, primarily vitamins C, group B, vitamins A, E, which affect metabolic processes, growth and the physiological state of the body. Important in the nutrition of young people belongs to such minerals as calcium and phosphorus, which are involved in strengthening bone tissue, in activation critical processes organism.
In maintaining the health and working capacity of students during the day, the correspondence of the calorie content of the diet to daily energy consumption, the distribution of calorie content between meals, one-time meals, the time and intervals between meals are important. For students the most optimal mode food is four meals a day, especially during holidays and during the preparation for exams. During the training period, three meals a day are allowed, but two meals a day and, of course, meals once a day are absolutely unacceptable.
The last meal is recommended no later than two hours before bedtime.
With four meals a day, there should be the following distribution of calories: first breakfast 25%, second breakfast 15%, lunch 35%, dinner 25%. Hot meals are recommended for breakfast and dinner. The lunch menu should consist, as a rule, of four courses.(http://blogontop.ru/)

1.3.1 Features of nutrition of students

The organism of students is characterized by features due to age, the influence of the conditions of study and life.

Educational activity requires significant neuro-emotional stress; anxiety before and during exams leads to higher blood pressure, increased heart rate and respiration. For a significant part of the day, students lead a sedentary lifestyle. Their physical activity is low. Only a part of the student youth goes in for sports.

Big influence on the body of students undergraduate students make changes in the way of life.

IN The body of young people has not yet completed the formation of a number of physiological systems, primarily neurohumoral, so they are very sensitive to imbalance in diets.

Due to the violation of the diet during their studies, many students develop diseases of the digestive system, called "diseases of the young", as well as hypertonic disease, neuroses, etc.

The range of products for university students is presented in Table. 1.

When choosing products, one should take into account the limited financial budget of students. In order to provide students' diets with a sufficient amount of biologically valuable proteins, their cheap sources (by-products, skimmed milk, low-fat kefir, etc.).

To ensure the need for fats in the diet, it is necessary to introduce vegetable and butter (20 ... 25 g) in an unheated form. Excess sweets should be avoided, as this can lead to obesity and diabetes, the consumption of sweets, especially those sticking to the teeth, leads to caries. ()

Table 1 Product range for university students(http://academy.cross-kpk.ru)

Name of products	Quantity, g.
		For university students
		men	women
Meat and meat products
Fish and fish products
Milk
Cottage cheese
Sour cream
Cheese
Total milk and dairy products expressed as milk	1097
Eggs
Butter animal
Vegetable oil
Sugar
bakery products
Potato
Vegetables and gourds
Fresh fruits
Dried fruits
Cheese

In order to eliminate the consequences of a sedentary lifestyle, it is necessary to include more in the diet herbal products, which are the source dietary fiber.

More attention should be paid to meeting the physiological needs of young students for nutrients that are often deficient, namely vitamins: C, A, B, AT 2 , BB, as well as compliance with the recommended ratios of calcium and phosphorus (1, 1.5). Avoid frequent consumption of dishes and foods containing a lot of salt (pickles, smoked meats, marinades, salted fish).

As sources of vitamin C, it is necessary to use rosehip broth, green onions, raw white cabbage.

In order to provide vitamin A, in addition to animal products, it is necessary to systematically consume sources of betacarotene, such as carrots (with fats).

It is extremely important to observe the principles of a balanced diet during the examination sessions. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body.

The most important role in maintaining the health of students belongs to the observance of the diet. Meals should be 3-4 times.

Special attention breakfast should be given. Breakfast should contain 25 ... 35 g of protein, 30 g of fat and 100 g of carbohydrates. It is recommended to include a hot dish of meat, fish or potato and vegetable, egg, cottage cheese, as well as butter, cheese, sausage, tea, coffee, cocoa.

The main sources of complete proteins should be animal products. They should account for 50 ... 60%, it is desirable that about half of them are milk proteins. Smoked sausages should not be included in the diet, meat should be lean, fish lean and unsalted. Half of the need for fats should be met by butter and vegetable oils (equally). You need to limit foods rich in cholesterol. It is advisable to use mostly black bread (if there are no contraindications). Due to low energy costs, the share of sugar should account for no more than 15% of the total amount of carbohydrates (60 ... 70 g / day), and the share of complex carbohydrates should not be less than 70 ... 80%.

Given the heavy load on the organs of vision importance has a dietary supply of sources of vitamin A andb-carotene (milk, cheeses, fish oil, egg yolk, carrots, sweet peppers, green peas, sea buckthorn berries, rose hips, apricots, persimmons, liver).

To regulate cholesterol metabolism and prevent atherosclerosis, it is necessary to include sources of lipotropic substances in the diet: buckwheat and oatmeal, fresh herbs, vegetables, fruits, sea ​​kale, meat. In order to prevent obesity, you should limit the consumption of high-calorie foods such as sweets, chocolate, cookies, cakes, bakery products from flour of the highest and first grade. To increase the content of calcium in the diet, it is necessary to include sources such as cheeses and cottage cheese.

Table salt contributes to the retention of water and metabolic products in the body, so you should limit its amount or consume foods - sources of potassium that improve the excretion of these substances (potatoes, lettuce, pumpkin, zucchini, beets, oatmeal, dried fruits, especially raisins, dried apricots).

The diet should have an anti-sclerotic, lipotropic and anti-stress orientation to optimize fat metabolism, lower blood cholesterol levels, and provide optimal conditions for normal functioning. nervous system.
For the normal functioning of the body, a balanced intake of its main components with food, namely: proteins, fats, carbohydrates, vitamins, microelements, is necessary. It is very important that the caloric content of the diet corresponds to the energy costs of the body, depending on individual characteristics - such as height, weight, age, and the degree of physical and emotional stress. Nutrition should be varied, include meat, fish, eggs, dairy products - the main sources of protein necessary for the growth and restoration of cells and tissues of the body and its normal functioning. Fats should make up about 30% of the total calorie content of the diet, and at least a third of the total should be used in the form of vegetable oils, they should be used more widely in the preparation of salads, vinaigrettes. To improve the activity of the brain, as well as to prevent atherosclerosis, it is necessary to increase the number of fish dishes in the diet.(http://www.spospk.ru/)

Carbohydrates are the "fuel" of brain cells. Bread, potatoes, sugar, confectionery, cereals, chocolate are their main sources, which, in excess, turn into fats, being deposited in fat depots. Remember that 100 g of caramel give the body about 300-400 kcal, and pastries, cakes, etc. and even more. An excess of these "empty" calories can lead not only to excess body fat, but also to memory impairment.

But vegetables and fruits, greens are sources of vitamins, minerals, dietary fiber, they are best consumed raw in salads, besides, we must remember that 100 g of vegetables provide only 20-40 kcal.

General state organism, its activity and performance depend on the diet. It is necessary to eat at least 3-4 times a day, preferably at the same time. Breakfast should be obligatory and sufficiently dense; during lunch, a full-fledged hot meal is needed, which cannot be replaced by the use of fast food (vermicelli, mashed potatoes and a variety of bagged soups). For dinner, it is better to eat easily digestible dairy, cereal or vegetable dishes. Meat dishes, as well as strong tea, coffee, are undesirable in the evening. During the session, some adjustments can be made to the diet: during this period, an additional 10-15 g of vegetable oil per day fresh in salads significantly increases concentration and improves performance. Milk protein in products such as cottage cheese, cheese, sour-milk drinks reduces stress levels. Therefore, doctors recommend daily consumption of fermented milk products, in large quantities - vegetables and fruits. A glass of green tea with a spoonful of honey and the juice of half a lemon will help to avoid overwork. In winter, do not forget to include dried fruits in your diet. The calorie content of the diet should be the same as with a normal student load.

(http://www.pelicanfoods.ru/ )

1.3.2 The main directions of improving the nutrition of students.

A group of Russian doctors, psychologists and teachers conducted a study of the impact of the quality and regularity of nutrition on the performance of students in secondary and higher educational institutions. It turned out that with two meals a day in the morning and in the evening the performance of schoolchildren and students sharply decreases, with three meals a day it increases. The key to successful study is four meals a day.

In order to fix the system regular meals the younger generation, it is necessary to adopt new nutritional standards of students. The nutrition of students should be, firstly, of high quality, secondly, balanced in terms of the amount of proteins, fats and carbohydrates, thirdly, fairly regular every four to five hours, and fourthly, more focused on domestic products.

Studies have shown that young people prefer french fries, chips, sandwiches, mayonnaise and carbonated drinks. As a result, adolescents are four times more likely than adults to suffer from obesity problems.

The statement that a student should eat four or five meals a day will probably bring a smile and a smirk to the student. When will our student be able to get food three or four or even five times a day? But doctors have established a dependence that if a student eats at least three times a day, then this has a positive effect on his academic performance. And if once or twice a day, then the assessments are satisfactory. How can a healthy, young, growing organism normally give all the best in classes, in tests, in laboratories, when it does not have enough strength for this.

The task of any university is to produce not only professionally trained, but also healthy, energetic young professionals from the university walls. In the context of the economic crisis, declining family incomes and student unemployment, as well as against the backdrop of rising food prices, it is necessary to develop proposals for improving the nutrition system of our students. On the one hand, commodity producers should be stimulated to reduce the cost of their products, and on the other hand, the introduction of state subsidies for student meals.
For several years now, a system of school meals has been in place in Moscow. It assumes that students of secondary educational institutions either receive free of charge or can buy hot breakfasts and lunches in schools, clearly balanced in calories. They are prepared in specially created by the capital combines of school meals.

One of the forms of organizing student meals can become a youth

cafes. Young people who study at food universities could organize their personal business in the form of a small business in the territories of higher educational institutions from the third or fourth year. The main task is to give them such an opportunity by providing budgetary support. The law should spell out mechanisms for the development of a system of youth cafes, restaurants and eateries, in which students could not only buy hot meals at a discount, but also work in their free time. http://www.abcslim.ru/

CHAPTER 2. PRACTICAL PART. Questionnaire

Dear respondent! We ask you to take part in a study on rational nutrition.

THANK YOU FOR PARTICIPATING!

1.Your gender:

Male,

Female

2. What is your age? ___ years

3. Where are you from?

a) from the countryside

b) city dweller

4. Do you have chronic diseases? a) Yes; b) No

5. Have you developed any illnesses since entering the university? a) Yes b) No

6. How many times a day do you eat?

a) 1

b) 2

at 3

d) 4

e) more

7. Do you follow the diet?

a) yes

b) I want to, but there is not enough time

c) I don't see the need

8. What dishes do you prefer?

a) sweet and savory

b) fast food

c) home cooking

d) other ________________________________________________________

9. Do you have breakfast?

a) yes

b) no

c) I don't always succeed

10. Do you follow any diet? If so, which one?

a) fasting

b) weight loss/gain diet

c) a diet necessary for a certain disease

d) do not comply

12. Where do you eat more often?

a) at home

b) in the cafeteria of the university

c) cafe, bistro, restaurant, etc.

d) I snack (satisfy my hunger) than I have to (chewing gum, chocolate, sweets)

13. Do you take into account the calorie content of your daily diet?

a) yes

b) no

14. Do you have an idea about rational nutrition? a) Yes; b) No

15. When you eat more food:

a) in the morning;

b) in the second half.

16. How often do you eat chips, kirieshka, fizz, etc.?

a) every day

b) only occasionally

c) always ready to eat;

d) don't eat at all.

17. How often do you skip breakfast, lunch or dinner?

a) often

b) sometimes

c) almost never

The purpose of the student survey:to determine the attitude of students to rational nutrition, to identify the presence of diseases associated with malnutrition, to get an idea of ​​the diet of students.

In the course of the sociological study, 20 respondents were interviewed: 6 boys and 14 girls. The category of respondents university students aged 17 to 22 years.

According to the results of the survey, 30% of respondents live in rural areas; 70% are city dwellers.

15% of respondents have chronic diseases.

10% developed chronic diseases after entering the university.

1 meal a day - 10%, 2 meals a day - 35%, 3 meals a day - 50%, 4 times a day - 5%.

Of the 20 respondents, only 2% - observe the diet, 50% - want to, but do not have enough time, and 40% - do not see the need to observe the diet.

30% - prefer sweet and rich, 70% - home cooking.

They eat breakfast - 50%, do not have breakfast at all - 20%, do not always have time - 30% of the respondents.

15% of respondents follow a weight loss/gain diet, 85% do not follow any diets.

According to estimates, they usually eat at home - 85%, in the university canteen - 10%, have a snack during the day than necessary - 5%.

Only 10% of respondents take into account the calorie content of their daily diet.

75% of respondents eat more food in the afternoon.

Every day, 10% of respondents eat chips, kirieshka, etc., 70% - sometimes they eat like this, and only 20% - do not eat at all.

Breakfast, lunch, dinner are often missed by 30% of the respondents, sometimes by 60%, almost never by 10%.

Catering for students of the Social Faculty of DSU

On the basis of the Social Faculty of the DSU, Rabadanova Sagibat Khulataevna, a student canteen was opened. The dining room is located in the faculty building and consists of a dining room for 48 seats (12 tables).

Dining staff:

Production manager 1;

Cook 2;

Kitchen worker 1;

By the nature of the organization of production, the canteen works both on semi-finished products and on raw materials. Relating to the dining room open type and provides food for all students and teachers. Availablesanitary and epidemiologicalcertification as premises.

The cafeteria is open according to the schedule of classes. Work is organized in one shift with a six-day work week.Working hours: from 8.30 to 16.00.

Delivery of products is carried out 2-3 times a week by kitchen workers.

Meals are being prepared in a specially equipped kitchen. Has everything you need for cookinghot and cold water (water constant), a washbasin for visitors is installed separately. Two refrigerators, two gas stoves for cooking, kitchen utensils, furniture, other equipment.

The dining room uses a self-service method for consumers with subsequent payment.

As utensils in the dining room, disposable plates, forks, spoons, and cups are used.

Among the minuses, one can point to poor ventilation of the room, a small number of tables, as a result of which large queues of students are constantly formed.

The dining room menu is as follows:

Salad "Olivier";

Chops;

Pizza;

Patties with potatoes;

Hot Dog;

Beverages;

Butter;

Salad "Fur coat";

Mashed potatoes with gravy;

Meat cutlets;

Sausage in dough;

Hot tea(black green); coffee with milk.

The menu contains the main types of dishes served in public catering.

The Faculty of Social Sciences needed a canteen for a very long time. The canteen was needed, the students year after year asked the dean to open it. According to students, the Faculty of Social Sciences is now equipped with everything necessary. Students do not have to visit cafes, shops located nearby.There is concern about the growing popularity among students of fast food products containing a large number of various flavors, dyes, and modified components. But this problem is not eradicated by any methods. Therefore, the student canteen makes a significant contribution to streamlining student meals.

The task of any university is to produce not only professionally trained, but also healthy, energetic young professionals from the university walls. In the context of the economic crisis, declining family incomes and student unemployment, as well as against the backdrop of rising food prices, it is necessary to develop proposals for improving the nutrition system of our students. On the one hand, commodity producers should be stimulated to reduce the cost of their products, and on the other hand, the introduction of state subsidies for student meals.

CONCLUSION

Rational nutrition should be considered as one of the main components of a healthy lifestyle, as one of the factors for prolonging the active period of life.

In connection with scientific and technological progress, the number of people engaged in mental work is steadily increasing, the energy requirements of which are minimal (no more than 10.25 MJ (2450 kcal) for men and 8.4 MJ (2000 kcal) for women). With a minimum of energy, few minor food components (vitamins, microelements) are usually consumed. In these cases, despite the seemingly adequate energy supply of the body, there may be signs of hypovitaminosis and hypomicroelementosis conditions.

Compliance with recommendations on rational nutrition is the main source of increasing the body's resistance to various harmful environmental agents and reducing a number of non-communicable chronic diseases among the population.

Thus, in the course of my work, I examined the types of malnutrition and identified its impact on human health and students in particular. I studied the scientific literature on the topic of rational nutrition. She revealed the main provisions of the theory of rational nutrition and considered the features of rational nutrition of students.

I also conducted a social study among university students on the topic of rational nutrition. The main objective of the study was to elucidateattitudes of students to rational nutrition, identifying the presence of diseases associated with malnutrition. The following trend was revealed: the vast majority of respondents do not have chronic diseases and did not find their appearance after entering the university. Another positive trend is observed in the answers to the question about the frequency of meals - the majority of respondents eat 2-3 times a day. Almost all respondents prefer home cooking to public catering. At the same time, about half of the respondents do not eat breakfast. The vast majority of respondents eat at home. A significant number of students eat occasionally junk food. Most of the respondents happen to skip breakfast, lunch and dinner. In general, despite the positive results of the study, diseases associated with malnutrition and neglect of young people to their diet are very often observed among students.

Thus, I managed to achieve my goal: I studied the principles of modern rational nutrition and the main trends in nutrition in the student environment.

LITERATURE

1. Vasilaki A., Kilienko Z. Quick Reference on dietary nutrition. M., "Drofa", 20 1 0.
2. Daskolov P. Aslanyan R.Principles of rational nutrition. M., "Enlightenment", 200 9.
3. Dichenko V.A. The value of rational nutrition in the modern world. M., "Academy", 2004.
4. Prygunova O.V. Our health. Rostov-on-Don, 2000.
5. Privalova D.V., Afanasenko M.P.Diet food. N. Novgorod, "Erudite", 200 8.
6. Saveliev P.G., Fedorova L.S.Balanced diet. M. "Enlightenment", 20 12 .
7. Smolyar V.I. Principles of rational nutrition. Kyiv, 200 9.
8. http://academy.cross-kpk.ru
9. http://www.chesu.ru/
10. http://blogontop.ru/
11. http://www.rasteniya-medicines.ru/
12. http://www.spospk.ru/
13. http://www.pelicanfoods.ru/
14. http://www.abcslim.ru/
15. http://www.medprof.ural.ru/

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Ministry of Education and Culture of Ukraine

Donetsk National University economy and trade

them. M. Tugan-Baranovsky

Department of Ecology and Physics

"Problems of nutrition modern students»

Donetsk 2010

Introduction

Conclusion

List of used literature

Introduction

One of the most important components of a healthy lifestyle is a balanced diet. The majority of the population treats their health with disdain. Lack of time, incompetence in matters of food culture, pace modern life- all this led to promiscuity in the choice of products.

There is concern about the growing popularity among students of fast food products containing a large number of various flavors, dyes, and modified components. Therefore, malnutrition becomes a serious risk factor for the development of many diseases. Unfortunately, the statistics of recent years show a sharp increase in obesity among young people, diseases of the cardiovascular system, diabetes mellitus, etc. You can prevent such diseases if you lead a healthy lifestyle and, first of all, eat right.

Rational nutrition of students

The organism of students is characterized by features due to age, the influence of the conditions of study and life.

Changes in the habitual way of life have a great influence on the body of junior students.

In the body of young people, the formation of a number of physiological systems, primarily neurohumoral, has not yet been completed, so they are very sensitive to imbalance in diets.

Due to the violation of the diet during their studies, many students develop diseases of the digestive system, called "diseases of the young", as well as hypertension, neuroses, etc.

The student time is very rich and varied, it is distinguished by a great overstrain of the nervous system. The load, especially during the session, increases significantly up to 15-16 hours a day. Chronic lack of sleep, violation of the regime of the day and rest, the nature of nutrition and intense information load can lead to a neuropsychic breakdown. Properly organized rational nutrition is of great importance in compensating for this negative situation.

Most often, students eat extremely irregularly, snacking on the go, dry food, 1-2 times a day, many do not use the services of the canteen. The diet of students is dominated by carbohydrates, because. due to them it is easier to replenish energy costs.

When choosing products, one should take into account the limited financial budget of students. In order to provide students' diets with a sufficient amount of biologically valuable proteins, their cheap sources (by-products, skimmed milk, low-fat kefir, etc.) should be used.

To ensure the need for fats in the diet, it is necessary to introduce vegetable and butter (20-25 g) in an unheated form. An excess of sweets should be avoided, as this can lead to obesity and diabetes, the consumption of sweets, especially those sticking to the teeth, leads to caries.

In order to eliminate the consequences of a sedentary lifestyle, plant foods, which are a source of dietary fiber, should be more widely included in the diet.

For the normal functioning of the body, a balanced intake of its main components with food, namely: proteins, fats, carbohydrates, vitamins, microelements, is necessary. It is very important that the caloric content of the diet corresponds to the energy costs of the body, depending on individual characteristics - such as height, weight, age, and the degree of physical and emotional stress. Nutrition should be varied, include meat, fish, eggs, dairy products - the main sources of protein necessary for the growth and restoration of cells and tissues of the body and its normal functioning. Fats should make up about 30% of the total calorie content of the diet, and at least a third of the total should be used in the form of vegetable oils, they should be used more widely in the preparation of salads, vinaigrettes. To improve the activity of the brain, as well as to prevent atherosclerosis, it is necessary to increase the number of fish dishes in the diet.

Carbohydrates are the "fuel" of brain cells. Bread, potatoes, sugar, confectionery, cereals, chocolate are their main sources, which, in excess, turn into fats, being deposited in fat depots. Remember that 100 g of caramel give the body about 300-400 kcal, and pastries, cakes, etc. - and even more. An excess of these "empty" calories can lead not only to excess body fat, but also to memory impairment.

But vegetables and fruits, greens are sources of vitamins, minerals, dietary fiber, they are best consumed raw in salads, besides, we must remember that 100 g of vegetables give only 20-40 kcal.

The general condition of the body, its activity and performance depend on the diet. It is necessary to eat at least 3-4 times a day, preferably at the same time. Breakfast should be obligatory and sufficiently dense; during lunch, a full-fledged hot meal is needed, which cannot be replaced by the use of fast food (vermicelli, mashed potatoes and a variety of bagged soups). For dinner, it is better to eat easily digestible dairy, cereal or vegetable dishes. Meat dishes, as well as strong tea, coffee, are undesirable in the evening. During the session, some adjustments can be made to the diet: during this period, an additional 10-15 g of fresh vegetable oil in salads significantly increases concentration and improves performance. Milk protein in products such as cottage cheese, cheese, sour-milk drinks reduces stress levels. Therefore, doctors recommend daily consumption of fermented milk products, in large quantities - vegetables and fruits. A glass of green tea with a spoonful of honey and the juice of half a lemon will help to avoid overwork. In winter, do not forget to include dried fruits in your diet. The calorie content of the diet should be the same as with a normal student load.

More attention should be paid to meeting the physiological needs of young students for nutrients that are often deficient, namely vitamins: C, A, B, B2, BB, as well as compliance with the recommended ratios of calcium and phosphorus (1, 1.5). Avoid frequent consumption of dishes and foods containing a lot of salt (pickles, smoked meats, marinades, salted fish).

As sources of vitamin C, it is necessary to use rosehip broth, green onions, raw white cabbage.

In order to provide vitamin A, in addition to animal products, it is necessary to systematically consume sources of betacarotene, such as carrots (with fats).

It is extremely important to observe the principles of a balanced diet during the examination sessions. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body.

The most important role in maintaining the health of students belongs to the observance of the diet. Eating should be 3-4 times.

Particular attention should be paid to breakfast. Breakfast should contain 25-35 g of protein, 30 g of fat and 100 g of carbohydrates. It is recommended to include a hot dish of meat, fish or potato and vegetable, egg, cottage cheese, as well as butter, cheese, sausage, tea, coffee, cocoa.

Misconception of female students or "the destructive power of diets"

The problem of almost every modern girl is overweight. The so-called "fashionable" diets are promised in a month perfect figure or getting rid of all diseases. There are many such diets: spectacle, protein, vegetable, cheese, wine, Hollywood, ballet, etc. Girls desperately grab each of them in the hope of a corresponding result, and we are not talking about therapeutic diets specially designed and recommended for medical practice. Their peculiarity lies in the fact that they are designed for short span time ("short diets"), as opposed to long-term changes in diet for life ("long diet").

A huge minus of short diets is that they are built on a sharp restriction in some types of products for a certain period of time. Therefore, only a person with a remarkable will manages to overcome himself, to endure the entire diet to the end and not to break after the diet. Basically, the torment that a person who uses a short diet endures almost always ends in vain.

Because strict diets primarily remove water. The practitioner of such a diet quickly loses weight and rejoices, thinking that he is getting rid of fat. But it's not. Fat goes away very slowly, but is gained very quickly after a diet. And, as a rule, the weight is gained more than it was before. This common feature short diets. During these diets, the body adjusts to a strict diet, the metabolic process slows down by 10-30%, and calories begin to be burned more slowly. Having served the prescribed time on a diet and having thrown off some weight, a person returns to his former habits. But the body does not have time to rebuild in a new way and still slowly burns calories, which leads to a sharp increase in body weight.

That is why, according to the results of research by the US National Institutes of Health, 98% of dieters, after their cessation, gain weight above the original.

Moreover, studies have shown that overly determined attempts to lose weight, practiced by young girls, only increase the chances that these girls will become very fat over time. People who don't try to diet never gain as much weight as those who periodically try new diets.

Problems of nutrition of modern students

Rational nutrition of students

The organism of students is characterized by features due to age, the influence of the conditions of study and life.

Changes in the habitual way of life have a great influence on the body of junior students.

In the body of young people, the formation of a number of physiological systems, primarily neurohumoral, has not yet been completed, so they are very sensitive to imbalance in diets.

Due to the violation of the diet during their studies, many students develop diseases of the digestive system, called "diseases of the young", as well as hypertension, neuroses, etc.

The student time is very rich and varied, it is distinguished by a great overstrain of the nervous system. The load, especially during the session, increases significantly up to 15-16 hours a day. Chronic lack of sleep, violation of the regime of the day and rest, the nature of nutrition and intense information load can lead to a neuropsychic breakdown. Properly organized rational nutrition is of great importance in compensating for this negative situation.

Most often, students eat extremely irregularly, snacking on the go, dry food, 1-2 times a day, many do not use the services of the canteen. The diet of students is dominated by carbohydrates, because. due to them it is easier to replenish energy costs.

When choosing products, one should take into account the limited financial budget of students. In order to provide students' diets with a sufficient amount of biologically valuable proteins, their cheap sources (by-products, skimmed milk, low-fat kefir, etc.) should be used.

To ensure the need for fats in the diet, it is necessary to introduce vegetable and butter (20-25 g) in an unheated form. An excess of sweets should be avoided, as this can lead to obesity and diabetes, the consumption of sweets, especially those sticking to the teeth, leads to caries.

In order to eliminate the consequences of a sedentary lifestyle, plant foods, which are a source of dietary fiber, should be more widely included in the diet.

For the normal functioning of the body, a balanced intake of its main components with food, namely: proteins, fats, carbohydrates, vitamins, microelements, is necessary. It is very important that the caloric content of the diet corresponds to the energy costs of the body, depending on individual characteristics - such as height, weight, age, and the degree of physical and emotional stress. Nutrition should be varied, include meat, fish, eggs, dairy products - the main sources of protein necessary for the growth and restoration of cells and tissues of the body and its normal functioning. Fats should make up about 30% of the total calorie content of the diet, and at least a third of the total should be used in the form of vegetable oils, they should be used more widely in the preparation of salads, vinaigrettes. To improve the activity of the brain, as well as to prevent atherosclerosis, it is necessary to increase the number of fish dishes in the diet.

Carbohydrates are the "fuel" of brain cells. Bread, potatoes, sugar, confectionery, cereals, chocolate are their main sources, which, in excess, turn into fats, being deposited in fat depots. Remember that 100 g of caramel give the body about 300-400 kcal, and pastries, cakes, etc. - and even more. An excess of these "empty" calories can lead not only to excess body fat, but also to memory impairment.

But vegetables and fruits, greens are sources of vitamins, minerals, dietary fiber, they are best consumed raw in salads, besides, we must remember that 100 g of vegetables give only 20-40 kcal.

The general condition of the body, its activity and performance depend on the diet. It is necessary to eat at least 3-4 times a day, preferably at the same time. Breakfast should be obligatory and sufficiently dense; during lunch, a full-fledged hot meal is needed, which cannot be replaced by the use of fast food (vermicelli, mashed potatoes and a variety of bagged soups). For dinner, it is better to eat easily digestible dairy, cereal or vegetable dishes. Meat dishes, as well as strong tea, coffee, are undesirable in the evening. During the session, some adjustments can be made to the diet: during this period, an additional 10-15 g of fresh vegetable oil in salads significantly increases concentration and improves performance. Milk protein in products such as cottage cheese, cheese, sour-milk drinks reduces stress levels. Therefore, doctors recommend daily consumption of fermented milk products, in large quantities - vegetables and fruits. A glass of green tea with a spoonful of honey and the juice of half a lemon will help to avoid overwork. In winter, do not forget to include dried fruits in your diet. The calorie content of the diet should be the same as with a normal student load.

More attention should be paid to meeting the physiological needs of young students for nutrients that are often deficient, namely vitamins: C, A, B, B2, BB, as well as compliance with the recommended ratios of calcium and phosphorus (1, 1.5). Avoid frequent consumption of dishes and foods containing a lot of salt (pickles, smoked meats, marinades, salted fish).

As sources of vitamin C, it is necessary to use rosehip broth, green onions, raw white cabbage.

In order to provide vitamin A, in addition to animal products, it is necessary to systematically consume sources of betacarotene, such as carrots (with fats).

It is extremely important to observe the principles of a balanced diet during the examination sessions. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body.

The most important role in maintaining the health of students belongs to the observance of the diet. Eating should be 3-4 times.

Particular attention should be paid to breakfast. Breakfast should contain 25-35 g of protein, 30 g of fat and 100 g of carbohydrates. It is recommended to include a hot dish of meat, fish or potato and vegetable, egg, cottage cheese, as well as butter, cheese, sausage, tea, coffee, cocoa.

Leading factors that determine the diseases of our time

Healthy lifestyle

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The most important factor in preventing the accumulation of radionuclides in the body of people working or living in areas contaminated by accidental releases is the use of certain food products and their individual components ...

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UDC 378.18:613.2

N.V. Kadetova

BASICS OF RATIONAL NUTRITION OF STUDENTS

Student youth should be considered as a professional production group of the population of a certain age category united by the specific features of work and living conditions.

When assessing the qualitative composition of students' food, an imbalance in nutrition is often revealed in a number of main components - a low content of animal protein, vegetable fats, calcium, ascorbic acid and thiamine. The following violations of the diet were revealed among students: 25-47% do not have breakfast, 17-30% eat twice a day, about 40 do not have lunch or dine irregularly, about 22% do not have dinner. Rare use of hot dishes, including the first course, late dinner was noted.

In accordance with the physiological recommendations, the energy requirement of male students was estimated at 10.8 MJ (2535 kcal), female students - 10.2 MJ (2434.5 kcal). Proteins account for about 12% of the daily energy value of the diet, and the share of animal proteins should be at least 60% of their total amount in the diet. Fulfillment of this requirement guarantees not only the provision of a sufficient content of essential amino acids, but also their optimal balance in the diet. Fats should make up about 30% of the total energy value of the student's diet. At the same time, the share of vegetable fats should account for about -30% of their total amount. The daily need of students for basic minerals should be provided by the intake of calcium in the amount of 800 mg, phosphorus - 1600 mg, magnesium - 500 mg, potassium - 2500-5000 mg, iron - 10 mg.

When compiling the menu, one should adhere to the maximum variety of food products used, as well as their compatibility with each other. Lunch should consist of four courses: an appetizer, a first course, a second course (meat or fish with a combined side dish) and a third course (drinks).

An important hygienic requirement for the rational nutrition of hard mental workers is the year-round enrichment of diets. various vitamins. For this, vegetable and fruit juices, vitamin drinks prepared both from natural vitamin carriers and with the addition of synthetic vitamins, dishes from fresh vegetables, fruits, herbs, etc. In the winter-spring period, a combined side dish of vegetables and cereals can serve as an additional source of vitamins. Vitamin tables should be organized in canteens.

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ABOUTstudent nutrition basics

1. Nutrition and its importance in human life

1.1 Nutritional changes in human history

Among the totality of factors that determine the "quality of life" nutrition plays a very important role. Food substances make up the bulk of the flow of structural information; they define the most intimate communication of a person with external environment, which, as it were, passes through the body, creating its internal ecology. Complex as the world, the food flow consists of the same elements as the planet, it contains hundreds of thousands and even millions of natural substances.

For many millions of years the ancestors of man were vegetarians, for the last two million years prehistoric man and his predecessors had food sufficient in protein, relatively rich in fats and usually poor in carbohydrates. The food of people was the tissues of plants and animals, which they took from nature. Cooking was individual, domestic and primitive, which ensured almost complete preservation of natural complexes biologically. active substances.

The first wave of civilization is agricultural, basically putting an end to the nomadic way of life and “tied” a person to one place where available species plants and animals became smaller. Having domesticated animals, man, as it were, “rolled up the fan” of diversity and began to use one of its shares, which sharply reduced the possibility of using the primary production of the biosphere. As the millstone was replaced with more technologically advanced equipment, bread, the staple food of millions of people, lost most of the necessary substances.

The second wave of civilization, or the era of industrialization, which has been going on for more than 300 years, is characterized by a decrease in the rural population, the concentration of the population in large cities, an increase in the production of completely new consumer goods, and the development of public catering. The set of animals and plants used for food has narrowed even more.

During the current century, most of the cooking has moved from the home to the factory. The food industry is increasingly improving the purification processes (refining, distilling, etc.) of sugar, flour, and vegetable oil produced by it. This purity is seen as the main characteristic of quality. But what? For technology, but not for consumers; because in refined products, hundreds and thousands of useful biologically active substances necessary for a person go to waste.

Along with the narrowing of the range of natural food products, the “epidemic” of refining was growing, which was the second event that had a very adverse effect on the quality of nutrition.

The damage done to food products by refining is now being compensated by the addition of one or two vitamins or other synthetic compounds. Which, of course, cannot compensate for the loss of the entire natural complex of biologically active substances. Food additives are the third and very serious circumstance that impairs human nutrition.

All this could not but affect the health of people. At present, there is a marked increase in the understanding that food has a significant impact on a person. It gives energy, strength, development, and with proper use - and health. May with certain confidence to state that human health is 70% dependent on nutrition. Food is often the main source of most diseases, but with its help you can get rid of long-term ailments. No matter how seductive the colorful palette of food and finished products of them, but the problems associated with the production of food that modern civilization has given rise to are also great. High blood cholesterol, obesity, caries, diabetes, lipid metabolism disorders, hypertension, constipation, increased content uric acid in the blood or gout - this is an incomplete list of the so-called "diseases of civilization" caused by malnutrition. With the help of a healthy diet and a healthy lifestyle (exercise, avoid stressful situations, stop smoking), you can:

Prevent possible diseases;

Stay slim and youthful;

Be physically and spiritually active.

1.2 Basic rules for a healthy diet

Academician I.P. Pavlov constantly emphasized that nutrition should be a real art, requiring compliance with certain rules established by physiology and folk wisdom. many diseases ( peptic ulcer, gastritis, enterocolitis, pancreatitis, some forms of hepatitis, atherosclerosis, coronary heart disease, etc.), as well as insomnia, poor health can be caused not only by an improper diet, improper selection and combination of products, but also wrong reception food. Some call the ability to eat a real science that needs to be studied from an early age, for which it is necessary to promote the culture of nutrition in schools, higher educational institutions, in production, and in other institutions as a teaching in the system of a healthy lifestyle, the ultimate goal of which is to prolong human life.

There are many rules, commandments about the culture of food, already known, but there are, for sure, still unknown, little studied. A lot depends on the education of a person, his general culture and, of course, on new discoveries in medical science. Some of them:

The food must be tasty. Delicious food stimulates appetite, enhances sap secretion, as a result of which it is better absorbed by the body. It is known that dishes chosen according to taste are the most useful;

Eating should be done in a good mood. If you are too tired, irritated, etc., then you first need to prepare yourself a little for eating psychologically and physically;

It is not recommended to read, talk, talk about work or troubles while eating - this interferes with the normal secretion of digestive juices and the absorption of food;

Normal healthy food is food with pleasure. The enjoyment of delicious food is very beneficial for the nervous system;

You need to eat slowly, slowly, chewing food thoroughly, this leads to a fairly good mixing of it with saliva (it contains some enzymes that break down simple carbohydrates, i.e. white bread, flour and pasta, etc.) . food from oral cavity should enter the stomach carefully crushed, which facilitates further digestion and absorption in the intestines;

· try to eat when you have an appetite, 3-4 times a day, at about the same time according to the “biological” clock, remembering that all organs and systems of the body need rest. When a person gets hungry, signals begin to arrive in the cerebral cortex, gastric juice is secreted - then food should be taken;

Never eat too hot food (it is very harmful for the gastrointestinal tract, especially for the mouth and stomach - inflammation, gastritis, peptic ulcer and even cancer can develop). The optimum temperature of hot dishes, soups should be around 50-60 0 C, do not drink hot scalding tea;

The temperature of the food taken should correspond to normal body temperature;

Do not abuse black pepper, hot red pepper, mustard, horseradish, hot ketchup and other seasonings that sharply stimulate gastric secretion;

Do not eat large meals before going to bed. Dinner should be light, consisting of non-irritating and easily digestible food, the last meal should be no later than 4 hours before bedtime;

Never overeat. Excessive overload of the stomach leads to overstretching of its muscles, a decrease in tone and an increase in volume, in addition, this gradually leads not only to diseases of the stomach, but also to the pancreas, liver, gastric bladder, and in some cases to more serious diseases.

1.3 Basic functions of a healthy diet. food culture

Every person needs to have an idea about the basic functions of nutrition. Today there are five of them: the first is nutrition as a source of energy; the second is a supplier of plastic, "building" material, which primarily includes proteins, to a lesser extent minerals, fats, carbohydrates; the third is a source of biologically active substances, the so-called vital activity regulators, which include vitamins and other substances similar to them in action, practically not synthesized by the body; the fourth is the maintenance of immunity; fifth - in the process of digestion of certain proteins, substances are formed that have the properties of hormones, in particular, morphine-like action, the so-called endorphins and exorphins.

Each person should know how much he weighs and how this value relates to his normal weight. This is one of the most important requirements of food culture, since weight is an objective indicator of a person's health status. A significant increase or decrease can be considered as a distress signal. The ability to bring your weight back to normal is a manifestation of a high nutrition culture, willpower and education, the ability to make the necessary changes in your usual diet. You need to learn how to count the calorie content of food, the amount of fat and carbohydrates. Giving up some favorite foods for many people is a serious test that requires willpower.

Food culture is part of the general human culture, and it needs to be educated. Academician D.S. Likhachev believes: "You can get a good upbringing not only in your family or at school, but also from yourself." One of the conditions of self-education is self-knowledge. It is necessary to soberly assess your character, your actions, your capabilities.

1.4 Ways and conditions of food consumption. Hygiene requirements

Compliance with the diet (by time and by load). With a stable diet (at a certain time), the body begins to activate the production of enzymes involved in the digestion and assimilation of food before the upcoming meal, and there is a feeling of a healthy appetite. The regularity of nutrition in accordance with the developed biorhythms provides not only high-quality digestion of food, but also its more complete assimilation. Eating only when there is free time (and every day at different times) leads to a deterioration in the digestion and assimilation of food, an overload of the digestive apparatus and the body as a whole due to a lack of its own enzymes;

- Activation of digestion before eating. Moderate physical activity 1-2 hours before meals can increase metabolic processes in the body, activate digestive enzymes, and normalize peristalsis;

Food when you feel hungry. The criterion for a healthy appetite is a strong desire to eat something and abundant sweet saliva that appears at the thought of eating. A real feeling of hunger appears only when the food eaten has passed all the stages of digestion and assimilation. Food without a feeling of hunger is not for the future, since a person is nourished not by what he ate, but by what he learned;

- Thorough chewing of food. Among the many different recommendations for the number of chewing movements, the most natural is the following: food should be chewed until its taste is preserved, and only then swallowed;

- slow food, no rush. Eating slowly, at a calm, measured pace, is an effective means of maintaining good health. Fast food is not good for digestion;

Compliance with the right combinations of products. For favorable digestion of various foods consumed simultaneously, it is necessary to comply with the conditions of its compatibility in terms of the digesting environment and the time of digestion. Compliance with the principle of product compatibility provides the main reserve of health and normalization overweight, which has already been checked many times;

Follow the sequence of the use of various products. To maintain health, you should remember the following simple rules: first, liquid foods - then solid ones; first raw - then boiled (fried, baked, etc.); sweet before meals, but not after it; fatty food at the end of a meal, but not at the beginning; spicy dishes and alcohol should not be consumed on an empty stomach, but only after a certain amount of food or drinks of a neutral taste and non-irritating effect; cold or hot dishes should not be consumed at the beginning of a meal, but only after food or drinks with a temperature close to the human body temperature;

Reasonable fluid intake. Drinking water, like other liquids, has positive impact on the process of cleansing the internal environment. The amount of liquid that is recommended to drink during the day depends on many factors (ambient temperature, food intake, build, age, etc.). The approximate norm for an adult is 2 liters of liquid;

- Compliance with the required interval between meals. Breaks between meals should not be shorter than 3-4 hours, otherwise the new food may be incompatible with the old one that has not yet been digested;

- organization of unloading days. Fasting days are very favorable for a short rest of the digestive tract in order to improve its further functioning.

When eating food, certain hygiene requirements must be observed. Food products must be fresh and of good quality, without foreign impurities, not contain pathogenic microbes, etc. At the slightest suspicion of poor quality of a product, it should be separated from other products. Perishable foods must be kept refrigerated.

The spread of some infectious diseases of the gastrointestinal tract is associated with food.

At present, there is no doubt that the cause of infectious diseases are certain microscopic pathogens living in the human environment and even in himself, which can also be transmitted through food.

Many foods serve as excellent breeding grounds for microorganisms, so they can play the role of mediators in the transmission of infection. For example, pathogens of tuberculosis, brucellosis, dysentery, cholera and some other infectious diseases are transmitted through milk. Pathogens can get into milk at all stages: from a cow with udder tuberculosis, mastitis, brucellosis; from people who are sick (or bacterial excretors) typhoid fever, dysentery, etc., working on livestock farms engaged in the transportation of milk, its sale, processing; from consumers who do not comply with sanitary and hygienic rules.

It must be remembered that milk and dairy products have a limited shelf life and are not subject to long-term storage even in the refrigerator. It is no coincidence that the date of their manufacture is put.

Eggs represent a certain epidemiological danger. It would seem that nature has created a good protection against microbes getting into them: shells, shells, etc. And yet, ubiquitous microbes penetrate all these barriers. And what can we say about the surface of the egg, which is almost always infected with Proteus, Salmonella and other pathogenic bacteria.

Through meat and meat products pathogens of toxicoinfections, tuberculosis, helminthiases can be transmitted.

All meat processing plants, public catering establishments, trade and children's institutions are under the control of sanitary and epidemiological stations, which carry out preventive and current sanitary supervision of the processing, transportation, storage and sale of food products, as well as the preparation of various dishes from them.

In recent years, it has been established that not only bacterial and helminthic diseases can be transmitted through food, but also some viral infections. Although viruses reproduce only in living cells, “nevertheless,” one of the documents of the World Health Organization states, “the possibility of viral contamination of food is of great importance, since a person comes into close contact with food during its processing and distribution. Many types of food that have been contaminated provide favorable conditions for the survival of viruses. TO viral diseases transmitted through food, one of the forms of infectious hepatitis, tick-borne encephalitis (Central European type), poliomyelitis, hemorrhagic fevers.

2. Transition to the path of recovery and healthy eating

2.1 The transition to a healthy diet, the basic principles of the transition

The process of transition to a healthy diet takes from one to several months at the initial stage and from one to two years for full recovery. However, you need to change the structure of nutrition gradually, with regular monitoring of your own well-being.

To switch to a healthy diet you need:

The most difficult thing is to realize the need to change the prevailing stereotypes in nutrition and begin to act. It is necessary to take a few initial steps in order to feel the first positive results in a few days, and then begin to follow the intended path more and more boldly and confidently.

· start the transition to a healthy diet and recovery is better in the spring. Under the influence of solar radiation, vitamin D begins to form in the skin, and thanks to vegetation, which is the natural food of man, the need for meat products and other refined and heavy foods decreases.

· to overcome the negative (skeptical, caustic, bewildered, even hostile) attitude of relatives (remarks, barbs, ridicule). However, over time, households and acquaintances will surely follow your example.

The main principles of the transition to a healthy diet are:

a) gradual. The principle of gradualness refers, first of all, to a change in the structure of nutrition and an increase in loads (water, physical, etc.). During the transition period, the process of restoring health takes place, and it is impossible to rush here;

b) complexity. The best results are achieved only with the comprehensive implementation of the recommendations;

c) regularity and systematicity. With the regular implementation of the recommendations, the first signs of improvement in well-being and tangible changes in health occur much earlier than with episodic interventions;

d) training with improper nutrition. In order not to lose immunity to the digestion of various foods, it is recommended to consume foods that are unhealthy once every 2 weeks;

e) control of results. This is an ECG, X-ray, blood tests, urine tests, etc. Monitoring results is a mandatory component of an integrated approach to recovery.

2.2 Theory of rational (balanced) nutrition for different population groups . Organization of rational nutrition of students

Rational nutrition should be considered as one of the main components of a healthy lifestyle, as one of the factors for prolonging the active period of life.

A balanced diet is one of the first science-based eating systems. In the literature, in addition to the term "balanced nutrition", you can find its synonyms - "correct", "scientifically based", "optimal", "rational", "adequate nutrition", "classical nutrition". All these terms are equivalent in content.

In the 50-70s of the XIX century, the first in history, scientifically validated model or, as scientists say, the paradigm of nutrition, in which the food consumed was considered from the standpoint of its energy value and the ability to satisfy the energy needs of the body. This became possible only after the law of conservation of energy was formulated in the works of a number of scientists (Kelvin, Clausius, Helmholtz).

But already at the turn of the XIX-XX centuries. it became obvious that only the energy adequacy of the food consumed is important, but also its chemical composition. In 1880, the Russian doctor N.I. Lunin described his experiments in which he fed mice with an artificial mixture of then-known nutrients (nutrients) - fats, proteins, carbohydrates, as well as mineral salts and water. The composition of this mixture corresponded to milk, but the mice died within 2-3 weeks.

In our country, modern views on rational nutrition are based on the works of A.A. Pokrovsky, who proposed the theory of balanced nutrition in 1964. Later, Pokrovsky's works were supplemented by A.M. Coal.

The theory proposed by Academician A.A. Pokrovsky postulates that good nutrition characterized by optimal matching of the quantity and ratio of all food components physiological needs organism. This means that all the food eaten per day should go to replenish physical costs. These costs are made up of basal metabolism, the specific dynamic action of food, and the expenditure of energy for the work performed by a person. At the same time, not only the energy balance should be observed, but also the balance of the components of the food consumed, primarily the balance of fats and proteins. carbohydrates, vitamins and microelements.

In connection with scientific and technological progress, the number of people engaged in mental work is steadily increasing, the energy requirements of which are minimal (no more than 10.25 MJ (2450 kcal) for men and 8.4 MJ (2000 kcal) for women). With a minimum of energy, few minor food components (vitamins, microelements) are usually consumed. In these cases, despite the seemingly adequate energy supply of the body, there may be signs of hypovitaminosis and hypomicroelementosis conditions. Refined foods are another reason for inadequate nutritional intake, especially among knowledge workers. Despite the fact that in the course of evolution a person has learned to adapt to the environment, unrefined foods are more natural food for him, since it is with their help that the optimal intake of vitamins and minerals is achieved. It should be noted that the principles of building a rational diet during intense neuro-emotional stress are somewhat different than during normal mental work. Here it is important to provide the body with the optimal amount of protein, ascorbic acid, retinol, B vitamins. If the work is shift, then the diet changes. Needs for energy and nutrients are differentiated depending on the intensity of physical activity. Intense physical labor requires an additional amount of energy. Thus, the daily energy consumption of men during heavy physical activity increases by more than 40%, the need for protein (by 30%), fats (by 63.5%), and many other food ingredients also increases. The nutritional requirements of women are slightly lower than those of men, due to the lower intensity metabolic processes in their body. Extreme living conditions (regions of the Far North, high mountains, etc.) significantly change people's need for energy and nutrients, which also requires significant adjustments to their nutrition.

Student youth should be considered as a professional-production group of the population of a certain age category, united by the specific characteristics of the group and living conditions. Given these factors, it is advisable to single out students in a special group. When assessing the qualitative composition of students' food, an imbalance in nutrition is often revealed in a number of main components - a low content of animal proteins, vegetable fats, calcium, ascorbic acid and thiamine.

The following violations of the diet were revealed among students: 25-47% do not have breakfast, 17-30% eat twice a day, about 10 do not have lunch or dine irregularly, about 22% do not have dinner. Rare use of hot dishes, including the first course, late dinner was noted. In accordance with the physiological recommendations, the energy requirement of male students is estimated at 10 MJ (2585 kcal), female students - 10.2 MJ (2434.5 kcal). Proteins account for about 12% of the daily energy value of the diet, and the share of animal proteins should be at least 60% of their total amount in the diet. Fulfillment of this requirement guarantees not only the provision of a sufficient content of essential amino acids, but also their optimal balance in the diet. Fats should make up about 30% of the total energy value of the student's diet. At the same time, vegetable fats should account for about 30% of their total amount. The daily need of students for basic minerals should provide calcium in the amount of 800 mg, phosphorus - 1600 mg, magnesium - 500 mg, potassium - 2500-5000 mg, iron - 10 mg.

For the purpose of practical implementation of the principles of a balanced diet, students should strive for a more complete correspondence between the energy value and the qualitative composition of the actual diets and the needs for energy and nutrients.

A special group should include students who came to study from different countries. This is primarily due to the fact that they find themselves in new, unusual conditions to which they need to adapt. The greatest difficulties are associated with climate change, separation from the homeland and family, as well as a change in the nature of nutrition (significant changes in the food set, food preparation technology, dietary patterns). Observations showed that before coming to Russia, 8 - 32% of students ate exclusively plant products, 55% of the food was predominantly of plant origin, 80% daily consumed fruits, vegetables and citrus fruits. Digestive disorders (pain, nausea, heartburn, constipation, etc.) were associated with a change in nutrition in 49.6% of students. Surveys of students from various regions of the world - countries of Asia, Africa, the Middle and Near East, Latin America - showed that the energy consumption of students from Latin America is on average 10.2 MJ (2430 kcal). Middle and Near East - 10.2 MJ (2430 kcal), Africa - 9.4 MJ (2239 kcal), Asia - 9.2 MJ (2205 kcal). Differences in energy consumption were practically absent when recalculating energy consumption per standard weight (70 kg) of a person, regardless of racial, ethnic differences, and also the region of origin. During the examination session, energy consumption is 5.91 kJ (1.4 cal / min, in fact, no different from energy consumption during the normal educational process). More than 90% of international students use catering facilities.

In general, no matter what group of the population we are talking about, we need to remember the two basic laws of rational nutrition, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for normal development person, for work and wellness, - we are full. Now more than a third of our country, including children, is overweight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes mellitus, and a number of other ailments.

The second law is the correspondence of the chemical composition of the diet to the physiological needs of the body for nutrients. Nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of even one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver.

Body weight depends on the calorie content of food eaten. For many students, especially women, it is redundant. But the health of a person depends to a large extent on the mass. Scientists claim that an extra 9 kilograms of body weight by 18% reduce the possible life expectancy of a person.

Often, students in an effort to lose weight begin to reduce the number of meals: they eat only 2 times a day. The natural desire to get enough leads to the fact that for 2 times students eat more than with regular 3-4 meals a day. In addition, a rare meal adversely affects the absorption of nutrients. And this leads to an increase in body weight. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest.

It is harmful to read while eating, to solve complex and responsible tasks. Can't rush, swallow big chunks food without chewing. Systematic dry food, without hot dishes, has a bad effect on the body. It is necessary to follow the rules of personal hygiene and sanitation. A person who neglects the diet, over time, is threatened by the development of such severe digestive diseases as, for example, peptic ulcer, etc. Thorough chewing, grinding food to a certain extent protects the mucous membrane digestive organs from mechanical damage, scratches and, in addition, contributes to the rapid penetration of juices deep into the food mass. It is necessary to constantly monitor the condition of the teeth and oral cavity.

The human body consumes energy not only during physical activity (during work, sports, etc.), but also in a state of relative rest (during sleep, lying down), when energy is used to maintain physiological functions body - maintaining a constant body temperature. It has been established that a healthy middle-aged person with normal body weight consumes 7 kilocalories per hour for every kilogram of body weight. The first rule in any natural food system should be: - eating only when hungry; - refusal to eat in case of pain, mental and physical malaise, fever and elevated body temperature; - refusal to eat immediately before bedtime, as well as before and after serious work, physical or mental. It is very important to have free time to digest food. The notion that exercising after eating aids in digestion is a gross mistake.

Meals should consist of mixed foods that are sources of proteins, fats and carbohydrates, vitamins and minerals. Only in this case it is possible to achieve a balanced ratio of nutrients and essential nutritional factors, to provide not only high level digestion and absorption of nutrients, but also their transportation to tissues and cells, their complete assimilation at the cell level. Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life.

2.3 Physical activity

Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic physical exercises and sports, which effectively solve the problems of improving the health and developing the physical abilities of young people, maintaining health and motor skills, strengthening the prevention of adverse age-related changes. At the same time, physical culture and sports act as the most important means of education.

It is useful to walk up the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burn 28 calories. General motor activity includes morning exercises, physical training, self-service work, walking, work in a summer cottage, etc. General motor activity not exactly defined. Some domestic and Japanese scientists believe that an adult should take at least 10-15 thousand steps a day.

The Scientific Research Institute of Physical Culture offers the following norms for the weekly volume of physical activity:

- students of colleges and secondary educational institutions - 10 - 12 hours;

- students - 12 - 16 hours;

The main qualities that characterize the physical development of a person are strength, speed, agility, flexibility and endurance. The improvement of each of these qualities also contributes to the strengthening of health, but not to the same extent.

Students involved in sports that require endurance (middle and long distance running, rowing, cycling, swimming, skiing) especially need vegetable fats. The body's need for fat is approximately 1-1.2 g per kilogram of weight. Excess fat leads to the appearance of excess body weight, the deposition of fatty tissue, and metabolic disorders.

Carbohydrates are considered the body's main source of energy. In addition, they are necessary for the normal functioning of the nervous system, mainly the brain. It has been proven that with intense mental activity, carbohydrate expenditure increases. Carbohydrates also play an important role in protein metabolism, fat oxidation, but their excess in the body creates body fat.

The average daily requirement of a person of student age in carbohydrates is 4-5 g per kilogram of body weight. With regular exercise, the body needs more carbohydrates - up to 600 g. Carbohydrates in the form of granulated sugar, honey, jam, it is recommended to enter 35%, and it is desirable to replenish the rest of the amount with bread, potatoes, cereals, apples, etc.

In order to get rid of excess mass, you need, first of all, an effort of will. A person who is especially prone to obesity has developed the habit of eating heartily, pleasing himself. Losing this pleasure is not so easy! It should be understood that the feeling of satiety is a conditioned reflex.

Those who decide to lose weight need to gradually reduce the amount of food eaten at one meal, especially flour and sweets, constantly monitoring their weight. Of considerable importance is the increase in motor activity due to various kinds of physical exercises, especially in the fresh air.

In addition, students who are overweight can arrange for themselves the so-called fasting days, use various nutrition systems.

List of sources

food student healthy hygienic

1. Modern universal Russian encyclopedia.

2. Physiology of nutrition. Textbook / Ed. T.M. Drozdova, P.E. Vloshchinsky, V.M. Pozdnyakovsky. - Novosibirsk: Siberian University Publishing House, 2007. - 352 p.

3. Korolev A.A. Food hygiene: A textbook for students of higher educational institutions, Ed. 2nd, revised, add. - M.: Publishing Center "Academy", 2007. - 528 p.

4. Shevchenko V.P. nutrition and longevity. - M.: University book, Logos, 2008. - 320 p.

5. Physical culture of the student. Textbook / Ed. IN AND. Ilyinich. M.: Gardariki, 2003. - 448 p.

6. Poznyakovsky V.M. Hygienic Basics nutrition, safety and food expertise. - Novosibirsk: Siberian University Publishing House, 2002. - 350 p.

7. Renate Zeltner. Separate food. Health Handbook. - Sigma-press: Phoenix, 1997. - 96 p.

8. Nifontova L.N. Physical culture for people engaged in sedentary work / Nifontova L.N., Pavlova G.V. - M.: Sov. sport, 1993. - 48 p.

9. Stolmakova A.I., Martynyuk I.O. Popular about food. - M.: Health Year. 1990, - 272 p.

10. Yushchuk N.D., Vengerov Yu.Ya. infectious diseases. - M.: Medicine. 2003. - 244 p.

11. Vilensky M.Ya., Ilyinich V.I. Physical culture of mental workers. - M.: Knowledge, 1987 (New in life, science, technology. Series "Physical culture and sport", No. 7). - 236 p.

12. Brekhman I.I. Valeology is the science of health. Ed. 2nd, revised, add. - M.: Physical culture and sport. 1990. - 208 p.

13. Andreev Yu.A. New Three whales of health. - M.: Phoenix. 2009. - 350 p.

14. Vorobyov R.I. Nutrition and health. - M.: Medicine. 1990. - 156 p.

15. General hygiene// Ed. G.I. Rumyantseva, M.P. Vorontsov. - M.: Medicine. 1990. - 287 p.

16. Alekseev S.V., Uselko V.R. Labor hygiene. - M: Medicine. 1988. - 576 p.

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