Fundamentals of proper student nutrition. 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.

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Rational nutrition of students

Essay
According to valeology
On the topic of: " Balanced diet students"

Completed:
student gr.

Velikiy Novgorod
2007
Content

"1-3" Introduction

1. Nutrition composition

1.1. Squirrels

1.3. Carbohydrates

1.4. vitamins

1.5. Macronutrients and micronutrients

2. Principles of rational nutrition

3. Mode and hygienic rules of nutrition

4. Types of diseases digestive system

Conclusion

List of used literature

Introduction

Food culture plays a significant role in shaping a healthy lifestyle. Diet is a rational distribution of food intake over time (during the day, week, year, various periods of life). Currently, nutrition is one of the most important factors affecting health, given great importance. Even in ancient times, people understood the importance of rational nutrition. “No one should transgress measures either in food or drink,” Pythagoras proclaimed, and Socrates advised: “Beware of all food and drink that would induce you to eat more than your hunger and thirst require. We don't live to eat, we eat to live." Food is necessary for a person to perform labor activity, maintaining body temperature and restoring tissues that are destroyed in the process of vital activity. Physiologically complete food intake by people, taking into account gender, age, nature of work and other factors, is called rational nutrition.
The basis of rational nutrition is:
- proteins of animal origin (meat, fish, eggs, dairy products, etc.) - 60%;
- proteins plant origin(bread, cereal products, vegetables, etc.) - 40%;
- fats of animal origin - 60-80%, vegetable - 20-40%;
- carbohydrates, both simple in the form of sweets - 20-40%, and complex in the form of starch (potatoes, cereals, bread) - 60-80%;
- vegetable fiber (vegetables, fruits);
- mineral salts, macro-microelements;
- vitamins.
The ratio of proteins - fats - carbohydrates should be respectively 15% - 30% - 55% daily calories food consumed. The average daily energy intake for boys is 2700 kcal, for girls - 2400 kcal. The energy demand of the population of the northern zones is higher than the central one by 10-15%, in the southern zones it is 5% lower. The calorie content of the diet for 1400-1600 kcal is provided by carbohydrates (350-450 g), 600-700 kcal - by fats (80-90 g) and 400 kcal - by proteins (100 g).
Of the total amount of carbohydrates, the share of sugar should be no more than 25%. We give a brief description of the main food components.
1. Nutrition composition
1.1. Squirrels

Proteins are the basis structural elements cells and tissues. Proteins are associated with metabolism, contractility, irritability, the ability to grow, reproduce, and even the highest form of the movement of matter - thinking. The only source of protein formation in the body are the amino acids of food proteins. Proteins that enter the body with food are broken down in the stomach and intestines into amino acids, from which the body builds its protein. Therefore, proteins are absolutely indispensable in the daily nutrition of a person of any age. nutritional value different types of proteins depends on the amino acid composition. About 20 different amino acids were found in natural proteins, 8 of them are essential, they are not synthesized in the body, these include: tryptophan, lysine, threonine, methionine, etc. They enter the body only with food.
The lack of essential amino acids causes a decrease in efficiency, various disturbances in activity. nervous system, liver, endocrine glands, hematopoietic organs. In severe cases, protein degeneration (edema, muscle atrophy) develops, which can be fatal.
Animal proteins (meat, fish, dairy products, eggs) are complete proteins containing all the essential amino acids. Vegetable proteins, as a rule, are incomplete, i.e. do not contain any of the essential amino acids. Plant foods richest in 50 amino acids include: nuts, rice, buckwheat, legumes. An adult person needs 1.3-1.5 g of protein per 1 kg of body weight per day (during work not associated with heavy physical labor), with severe physical work- from 2 to 2.5 g of protein per 1 kg of body weight. Proteins are better absorbed in combination with vegetables, so meat fish dishes it is advisable to make a vegetable side dish. Excess protein adversely affects the activity of the liver, kidneys, nervous system. In this case, the processes of digestion and excretion of decay products (ammonia, urea) through the kidneys are hampered. When 1 g of protein is oxidized, 4.1 kcal of heat is released in the body.
1.2. Fats

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Ministry of Education and Science of the Russian Federation

Crimean Federal University named after I. V. Vernadsky

Taurida Academy

Faculty of Physical Culture and Sports

Department of Theory and Methods of Physical Culture

Abstract on introduction to the specialty

Student meals

Bagdasaryan Kristina Robertovna

Student of the 1st year of the 1st group

Simferopol 2015

Introduction

1. Organization of rational nutrition of students

2 . Nutrition Features students involved in various activities fidelity

3. Student nutrition features ov different countries of the world

Conclusion

List of used literature

Introduction.

Food culture plays a significant role in shaping a healthy lifestyle. Most students treat their diet with disdain. Lack of time, incompetence in matters of food culture, pace modern life- all this led to promiscuity in the choice of products. 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. These diseases can be prevented by healthy lifestyle life and, above all, eat right.

Target. Give a general description of the nutrition of students

1. 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 characteristics of the group 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 - a low content of animal proteins, vegetable fats, calcium, ascorbic acid and thiamine. The students revealed the following eating disorders: 25-47% do not eat breakfast, 17-30% eat twice a day, about 10 do not have lunch or dine irregularly, about 22% do not have dinner. including the first course, late dinner.

According to physiological guidelines energy requirement male students are estimated within 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 diet of female students. At the same time, vegetable fats should account for about 30% of their total amount. daily requirement students in 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). Observations showed that before coming to Ukraine, 8-32% of students ate only products of plant origin, 55% of the food was mainly of plant origin, 80% daily consumed fruits, vegetables and citrus fruits. Digestive disorders (pain, nausea, heartburn, constipation, etc.) were associated with changes in nutrition in 49.6% of students. Surveys of students from various regions of the world - countries in 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 kcal / min), in fact, no different from energy consumption during the usual educational process. More than 90% of foreign students use catering establishments.

2. Nutrition Features students engaged in various activities

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

Learning activities 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, 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 hypertension, neuroses, etc.

The range of products for university students and students of technical schools is presented in Table.

Name of products	Quantity, g
	For university students	For college students

Meat and meat products
Fish and fish products




Total milk and dairy products expressed as milk

Butter animal
Vegetable oil

bakery products
Potato
Vegetables and gourds
Fresh fruits
Dried fruits

When choosing products, one should take into account the limited financial budget of students. In order to provide students with rations enough biologically valuable proteins, their cheap sources should be used (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. 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. food food student

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

More attention needs to be paid to satisfaction physiological needs young students in nutrients that are often deficient, namely vitamins: C, A, B, B 2 , Wb, as well as compliance with the recommended ratios of calcium and phosphorus (1, 1.5). Frequent consumption of meals and foods containing a lot of table 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.

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.

3. Features of nutrition of students from around the world

Features of nutrition of students in different countries strongly depend on a number of factors, namely: religious, cultural, climatic, agricultural, economic, ethnic. The latter include the culinary traditions of different peoples and ethnic groups. Next, we will consider the cuisines of different peoples of the world and how they affect the nutritional habits of students in these countries.

Turkey

Many dishes of Turkish cuisine have received wide use not only in the Middle East, but all over the world. This is especially true for roasts and pilaf. A feature of the preparation of pilaf is that it is necessary to strictly observe the ratio of products and monitor the fire very carefully. Another popular dish is "pastirma" (beef seasoned with red pepper and dried in the sun). It is consumed mainly in summer and early autumn.

Wealth ORIENTAL cuisine especially manifested in vegetable dishes, presented in the form of a variety of stews. A characteristic Turkish dish is berek - puff pastry stuffed with cheese and sour cream or ground meat.

The Turks are great masters in the preparation of confectionery: kurabie (biscuit with honey and sugar), baklava (cake with nuts, known since ancient times), kadaipfa.

Alcoholic drinks in Turkey are consumed rarely and little by little. The most common of them - rakpya - is a product of the distillation of grape and plum juice, flavored with anise. From soft drinks- kefir (airan). It is beaten until the clots disappear, salted and cooled. The method of making coffee has become world famous. That's what it's called - "Turkish". ,

from cold appetizers: salads from fresh vegetables, natural vegetables; herring with boiled potatoes; raw smoked sausages, stuffed, pickled peppers; sprats, sardines; cheeses; caviar chum and granular; eggs with mayonnaise;

from the first courses: kharcho soup, piti; soup with homemade noodles and chicken; bean soup with noodles, pea soup with lamb, potato soup with rice;

from the second courses: lamb barbecue, lamb pilaf, lamb stew, kebab, basturma; tobacco chickens; stuffed pepper; dumplings; beef stroganoff; beefsteak, entrecote;

from dessert: fresh fruits, berries, watermelon, melon; fresh and canned compotes; fruit and berry salads; whipped cream, ice cream; cookies, cakes, pastries.

After dinner, tea with biscuits and lemon should be served. From national dishes you can cook: Turkish chicken pilaf, Turkish meat fingers.

In these, as in other Arab countries, preference is given to lamb. It is boiled, stewed and fried, especially on a spit. IN Lately more and more beef is consumed. Pork is eaten only by Christians, and even then during the winter months. The bird is quite common. The basis of most dishes is

minced meat, consisting of lamb and rice. Food is often washed down with sour milk or kefir. Sour milk replaces water for stews and stuffed pumpkins. Sesame oil is seasoned with almost all vegetables served with onions and garlic. Among the fruits, a very important place is occupied by figs, which are considered the best in the world. "Arak" - grape wine - is served as a table drink.

From cold appetizers: cottage cheese with green onions; vegetable salads and vinaigrettes seasoned with vegetable oil; stuffed peppers, canned vegetables; fried chickens and turkeys with a vegetable side dish, assorted poultry; canned fish in oil, marinated fish; chicken satsivi, olives;

from the first courses: broths with pies, eggs, green peas, vegetables, rice; potato soup with beans pea soup; lamb kharcho soup, soup with homemade noodles and chicken; soups-puree from green peas, cauliflower;

from the second courses: fried fish; fried and boiled chickens and turkeys; fried lamb, lamb kebabs, kupaty, kebab, lamb and chicken stew; stuffed zucchini and tomatoes. As a side dish for second courses, you can serve rve, beans, beans, green peas, potatoes;

from desserts: compotes from fresh and canned fruits; fruit salads, fresh fruits; sweet open pies with fruit filling; cream; ice cream.

Lunch should be completed with strong tea (lemon served separately).

For national dishes, you can cook: Syrian pilaf, soup-puree from tomatoes, rice and sweet peppers, assorted meat with beans, Arabic chicken.

Korea

The main product is rice. feature Korean cuisine is that And, it takes much more time to prepare food than it does to cook a meal. Meat is rarely consumed. It is usually stewed in a small amount of liquid and seasoned with garlic.

In Korea, it is considered indecent to cut food on a plate, so it is served finely chopped.

Butter is rarely used by Korean chefs, preferring lard and vegetable oil.

A dense dish is eaten with chopsticks, and soup with a porcelain spoon with a short handle.

Consume White bread, pickled cucumbers, tomatoes, pickles, vegetable dishes seasoned with vegetable oil, onions and black pepper. Drink beer and chilled water.

Koreans do not like dairy products and dishes from them (cheesecakes, sour cream, cottage cheese, kefir), smoked sausages, black bread, coffee, cocoa, and also mineral water. Drink tea in the morning, afternoon and evening.

From cold appetizers: cold cuts, boiled pork; salads from fresh cucumbers and tomatoes; boiled and fried chickens or chickens with various pickles, pickled and pickled vegetables;

from the first courses: broth with dumplings, soup with homemade noodles and chicken; borscht, cabbage soup; vegetable soup, potato soup with beans;

from the second courses: beef stroganoff, goulash, chakhokhbili, azu, fried chickens, chickens, ducks with vegetable side dishes;

from dessert: fresh fruit, watermelon; ice cream; compotes. From national dishes you can cook: steam dumplings, kimzi.

Japan

basis Japanese cuisine are rice, vegetables, as well as fish and many seafood products. The Japanese love beef, pork, lamb and poultry dishes.

Rice is a favorite food. It is boiled under the lid in a small amount of water, without stirring. As a rule, rice is cooked unsalted, so it is served with spicy pickles or spicy-sweet seasonings.

Other starchy dishes in Japanese cuisine are predominantly noodles: udo (noodles made from wheat flour), soba (thin buckwheat noodles), etc. All these insipid, starchy foods come together under common name shushoku, i.e. the main meal, as opposed to accompanying additives and seasonings, which are called fukushoku, i.e. extra food.

From vegetables, various cabbages are widely used, including seaweed, cucumbers, radishes, turnips, eggplants in very large quantities, as well as potatoes, soybeans and various types of beans, often sprouted before they are eaten.

A lot of national dishes are prepared from sea gifts: shellfish, trepang, squid, octopus, crabs, shrimps.

Of great importance in the diet of the Japanese are legumes - tofu and miso.

Tofu, a bean-based cheese made mostly of soy protein and similar in appearance to cottage cheese, is a breakfast staple almost everywhere.

MAndco A semi-liquid mass prepared from boiled and crushed soybeans to which yeast is added for fermentation.

Soups are prepared either on fish or on vegetable broth moreover, usually a weak and clear broth is first prepared, and other components are introduced at the end of cooking. Among them are vegetables, beans, fish, shellfish, mushrooms.

For the preparation of second courses, fish is widely used in various forms (raw, sliced, fried). Rice mochi, norimaki rice dough patties with slices, are very popular. raw fish wrapped in dried seaweed.

Most Japanese national dishes are served with various hot spices. There are many types of spices, but the main ones are made from radishes, radishes and herbs. Salted and pickled vegetables, pickled radish, pickled garlic, pickled cucumbers are widely used as seasonings.

The most common shoyu sauce in Japan is liquid soy sauce, dark brown, spicy-salty, with a specific flavor. For a number of other dishes, thicker, sweet and sour sauces are prepared.

Conclusion

The most important role in maintaining the health of students belongs to the observance of the diet. Irrational nutrition is one of the main causes of cardiovascular diseases, diseases of the digestive system, diseases associated with metabolic disorders.

The nutritional characteristics of students in different countries are highly dependent on religious, cultural, climatic, agricultural, economic, and ethnic factors.

A large selection of food products and their various combinations, taking into account the characteristics of culinary processing, allow you to organize meals healthy person taking into account its maximum balance, preventive orientation and therapeutic effect.

WITHlist of used literature

1. Gryazeva E.D. Physical development and improvement of physical education in the university: the system of education in high school/ E.D. Gryazeva, M.V. Zhukova, O.Yu. Kuznetsov and others. M.: FIRO, 2012. - 72 p.

2. Gorshkov A.I. Food hygiene: textbook / A.I. Gorshkov, O.V. Lipatov. M.: Medicine, 1987. - 416 p.

3. Ivanova L.Yu. Students: behavior as a risk factor for health: the system of education in higher education /L.Yu. Ivanova, G.A. Ivakhnenko, T.P. Reznikov. M.: FIRO, 2011. - 80 p.

4. Kalinin V.M. Valeology at the university: textbook. allowance / V.M. Kalinin, A.I. Shulgin, S.A. Grigorieva and others. Kemerovo: Kemerovo Institute (branch) GOU VPO "RGTEU", 2008. - 134 p.

5. Kurtev S.G., Modern aspects of disease prevention. Part 1: Formation of a healthy lifestyle: textbook. allowance / S.G. Kurtev, S.I. Eremeev, S.K. Poddubny. Omsk: publishing house SibGUFK, 2007. - 122 p.

6. Smolyar V.I. Balanced diet. M.: Pesperpektiva, 2006. S. 60.

7. Davidenko D.N., Shchedrin Yu.N., Shchegolev V.A. Health and lifestyle of students / Ed. D.N. Davidenko. - St. Petersburg: SPbGUITMO, 2005. S. 11.

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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 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 is the main source of many problems of 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 of students.

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

To study the scientific literature on the topic of rational nutrition.
Consider the types of malnutrition and identify its impact on human health.
Identify the main provisions of the theory of rational nutrition.
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:

Energy balance
Balanced diet
Compliance with the diet

First Principle: Energy Balance

Energy value daily ration nutrition 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 of fat-soluble vitamins, fatty acids, phospholipids in them. Carbohydrates are the main fuel material for the life of the body. The category of carbohydrates includes dietary fiber (fiber), which plays an 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 cancer. Minerals and vitamins are important for proper metabolism and ensuring the functioning of the body.

According to the principle of a balanced diet, 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 the daily calorie content, while the share of the 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(Sahara).

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 in the intestines is practically not absorbed, normal digestion 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 types of bread, especially wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits.

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

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. Modern model 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.)

"Twelve Golden Rules" 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 fruits

4. You should consume milk and dairy products that are low in fat and salt daily.(kefir, sour 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.

Inadequate 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 diet may be comparable to 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 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 organism. 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 arsenic, lead, mercury, fluorine, severe lesions digestive tract(atrophy of the intestinal mucosa, condition after resection of the stomach and intestines). Cachexia can also occur with severe course tuberculosis and others chronic infections, some lesions of the endocrine glands (pituitary, 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). At the same time, developing pathological condition manifested by a drop in the body's resistance to infections, a decrease in efficiency, 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% deficient in B vitamins and folic acid, 40-60% in 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, obesity of the I degree is distinguished (an increase in weight compared to the "ideal" by more than 29%), II degree (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 a medical but also a social problem, since in developed countries people suffering from various forms of obesity account for 20-30% of total number populations.

Overweight 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 (formation of stones in the bile ducts) six times , varicose veins veins (two three times), polyosteoarthritis (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 during these critical periods represent big risk development of 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 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 a special group.

When assessing the qualitative composition of students' food, an imbalance in nutrition is often revealed in a number of basic 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. A 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 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.

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).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 hygienic 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 physiological state organism. Important in the nutrition of young people belongs to such minerals as calcium and phosphorus, which are involved in strengthening bone tissue, in the activation of the most important processes of the body.
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 caloric 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 high 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.

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

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.

In connection with 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 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.) should be used.

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, plant foods, which are a source of dietary fiber, should be more widely included in the diet.

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).

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

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, seaweed, meat. In order to prevent obesity, the consumption of such high-calorie foods like candy, 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 the normal functioning of the nervous system.
For normal life The body needs a balanced intake of its main components with food, namely: proteins, fats, carbohydrates, vitamins, microelements. It is very important that the calorie content of the diet corresponds to the energy costs of the body, depending on individual characteristics - such as height, weight, age and degree of physical and emotional load. 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 - these 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.

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, it is undesirable to take in the evening. During the session, some adjustments can be made to the diet: use an additional 10-15 g during this period. vegetable oil fresh in salads significantly increases concentration and improves performance. milk protein products such as cottage cheese, cheese, sour milk drinks reduces stress levels. Therefore, doctors recommend daily use dairy 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 educators conducted a study of the impact of the quality and regularity of nutrition on the performance of secondary and higher students. 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 establish a regular nutrition system for the younger generation, it is necessary to adopt new standards for student nutrition. 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 middle school students educational institutions either receive free or can buy hot breakfasts and lunches at schools, clearly balanced in terms of calories. They are prepared in specially created by the capital combines of school meals.

One of the forms of organizing student meals can be 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 have a snack (satisfy my hunger) than I have to ( chewing gum, chocolate, sweets)

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

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.

CONCLUSION

Rational nutrition should be considered as one of the main constituent parts 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 agents. environment and reducing a number of non-communicable chronic diseases in 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 sometimes eat junk food. Most of the respondents happen to skip breakfast, lunch and dinner. On the whole, despite positive results studies, in the student environment, diseases associated with malnutrition, the neglectful attitude of young people to their diet are very often observed.

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

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

Ministry of Education and Culture of Ukraine

Donetsk National University of Economics and Trade

them. M. Tugan-Baranovsky

Department of Ecology and Physics

"Problems of nutrition of 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, the pace of modern life - all this has 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 sleep deprivation, violation of the regime of the day and rest, the nature of nutrition and intense information load can lead to a neuropsychic breakdown. In compensation for this negative situation great importance has a properly organized balanced diet.

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.

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).

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 excess weight. 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. The girls are desperately clinging to each of them in the hope of a corresponding result, and this is not 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 is a common feature of 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 adjust to 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.

Organization of rational nutrition of students

In recent years, a variety of food products have appeared on the shelves in abundance, and this pleases the buyer, but few people think about their quality, and even more so, they associate the properties of food products with the environmental situation. Meanwhile, deterioration environmental situation leads to significant contamination of food products with radionuclides: heavy metals (mercury, zinc, lead, cadmium, copper, arsenic), nitrates, nitrites, pesticides, antibiotics, and, as a result, to contamination internal environment organism.

In recent years, in the life of our society, there has been an increase in neuropsychic overload, intensification of mental and intellectual work against the background of a reduced socio-economic status of the majority of the population. Under these conditions, it is difficult to overestimate the importance of a rational and balanced diet.

The results of the study indicate the lack of a food culture among young people, although one in three notes a deterioration in well-being during the examination session, in winter (December-January) and early spring (March-April) periods.

Studies conducted annually since 1993 among students have shown that 6.4% of freshmen eat in the canteen, 15.8% in buffets, 10.6% have a sandwich, 67.8% satisfy their hunger than they have to (chewing gum, chocolate, sweets, cigarettes, etc.). Consequently, over 75% of students do not have a rational diet

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 eat breakfast, 17-30% eat twice a day, about 10 do not have lunch or dine irregularly, about 22% do not have dinner. meals, late dinner.

In accordance with physiological recommendations, the energy requirement of male students is estimated at 10 MJ (2585 kcal), female students - 10.2 MJ (2434.5 kcal). 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.

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. 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.

Average daily set of products for students

Products	Quantity, g	Products	Quantity,
		fat animals
		Vegetable oil
wheat		Meat, by-products
Crackers Wheat flour		Fish Egg
Pasta		Milk and sour
Cereals, legumes		local products
Sugar, confectionery
Potato

Fresh fruits, juices
Dried fruits