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

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Ministry of Education and Science of the Russian Federation

Crimean Federal University named after I. V. Vernadsky

Taurida Academy

Faculty physical education 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 healthy lifestyle human life. 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. That's why malnutrition becomes a significant risk factor for the development of many diseases. Unfortunately, statistics recent years shows a sharp increase among young people of persons suffering from obesity, diseases of cardio-vascular system, diabetes, etc. You can prevent such diseases if you lead a healthy lifestyle and, first of all, eat right.

Target. To give general characteristics 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 specific features pile and living conditions. Given these factors, it is advisable to single out students in special group.

When evaluating quality composition food of students often reveals an imbalance in nutrition for a number of main components - a low content of animal proteins, fats plant origin, 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). Protein accounts for about 12% of the daily energy value diet, and the proportion of proteins of animal origin 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 ah 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 balanced nutrition students should strive for a better match between the energy value and the qualitative composition of the actual diets and energy needs 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 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 different regions world-- countries Asia, Africa, 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 a normal educational process. More than 90% of international students use catering facilities.

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.

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. physical activity small. Only a part of the student youth goes in for sports.

Big influence changes in the usual way of life affect the body of junior students.

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 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). 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. food food student

In order to eliminate the consequences sedentary image life should be more widely included in the diet herbal products, which are the source 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 onion, 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 culinary traditions 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 others Arab countries, preference is given to lamb. It is boiled, stewed and fried, especially on a spit. AT recent times 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. Spoiled milk replaces water when cooking stews and stuffed pumpkin. 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 chicken and turkeys 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 ditch, beans, beans, green pea, potato;

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 in large numbers liquid and season 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 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 are grouped together under the general name of 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 in very large quantities sea, cucumbers, radishes, turnips, eggplants, 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. Not balanced diet 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.

Big choice 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.

FROMlist 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 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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Proper nutrition is the key to our health. What should it be? Firstly, balanced, secondly, moderate and, thirdly, diverse. Unfortunately, many of us do not pay due attention to it, and in fact many diseases arise precisely because of this.

In this article on the site www.site I will tell you what a healthy balanced diet should be for schoolchildren and university students. Why is this category of people interesting? The fact is that it is at this age that the body grows, forms, strengthens, therefore vitamins and microelements are so necessary for it.

Of course, on the Internet you can find a large number of recommendations and guides about proper nutrition. Remember that there are no ideal rules that would suit absolutely everyone. Every person has individual intolerance to one product or another. Therefore, when building your personal diet, in no case should you forget about it.

The menu must be selected based on some basic principles. Here they are:

1. The energy value of the diet should correspond to the energy consumption of the student. That is, when choosing certain products, it is necessary to take into account the number of calories: the ratio of fats, carbohydrates and proteins. Thus, nutrition will be correct and rational.
2. Nutrition of students and schoolchildren must meet the principle of balance. This means that the included products must contain all the components necessary for the body: vitamins and trace elements.
3. The menu should be as diverse as possible. Remember that variety is the key to achieving balance.
4. The diet should be optimal. That is, meals should be made at the same time. Dinner should be at least 2 hours before bedtime.
5. The diet must be made with mandatory consideration individual characteristics pupil or student. Allergenic products should not get into it.
6. Technological and culinary processing of products and dishes should provide high taste qualities and preserve all useful substances to the maximum.
7. During the storage, transportation of products, as well as the preparation and distribution of dishes, all sanitary requirements must be observed.

When compiling a diet for schoolchildren and students, the following factors should be considered:

The growth of an organism of this age can be compared with the growth of an infant in the first year of life.

All major systems develop in the body: musculoskeletal, nervous, cardiovascular, muscle mass. In addition, there is a change to hormonal background associated with adolescent sexual development.

The psycho-emotional sphere suffers heavy loads.

As is known, in adolescence there are many problems associated with the perception of the world. They can also be avoided by organizing proper nutrition.

What should be the menu of a schoolchild and a student?

So the day starts with breakfast. AT without fail in the morning meal, the child should eat a hot dish, best containing starch. It can be porridge, pasta or potatoes. The fact is that starch is digested in the stomach for quite a long time, due to which the body has enough energy to for a long time.

From drinks, you can serve various juices, coffee with milk or tea. It is not bad if the student eats fresh vegetables or fruits as a dessert.

Next meal: second breakfast - which the child should take in educational institution. If the school, college or university provides hot healthy eating, then it is enough for him to take 2-3 cookies, a bag of juice (250 mg), a pear or an apple out of the house.

Otherwise, you need to take care of a good "snack". In no case do not send your child a sandwich with an impressive piece of sausage. Better - piece boiled meat(poultry or beef), any vegetable (cucumber, cabbage leaf or bell pepper), low-fat cheese, and a small bottle of drinking yogurt.

For personal hygiene, put a wet wipe with the products. Since many children are too lazy to go to wash their hands. Various sandwiches, sweets, chips, pastries, carbonated water are undesirable, as they disrupt the metabolic processes in the body and lead to obesity.

Further, after the schoolboy or student comes home, it is time for lunch. Any daily meal should include a first course, second course and dessert. As a liquid, you can provide meat, fish, chicken or vegetarian soup, the second - stew or boiled meat, fish with a side dish of vegetables, rice, buckwheat porridge.

After lunch and before dinner, every teenager, whether a schoolboy or a student, should have an afternoon snack, which consists of fresh fruit with drinking yogurt, or a glass of milk with a bun, or cheese with tea.

Better to eat for dinner light food: oatmeal, cottage cheese or egg, fish, vegetable dish with tea, juice or milk, rye bread. If necessary, before going to bed, you can drink a glass of kefir and eat an apple, then brush your teeth.

What should not be included in the diet?

2. Cakes, pastries, chocolate, halva, etc. Not desirable in the diet of a child. It is better to leave them for the weekend, and even better - for the holidays.

Among other things, do not forget that children of school and student age should drink enough water during the day - at least 2 liters. Health to your children and you!

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.

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 characterized by a great overstrain. 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.

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, it is necessary balanced intake with food of its main components, 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.

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 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 meal is necessary. hot food which cannot be replaced by the use of products 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 in 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.

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.

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Nutrition is one of the factors external environment, significantly affecting the health, performance and life expectancy of a person. Proper nutrition is the basis of human health. It is the food we eat...

Principles of radioprotective power

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 ...

Audience or study room are the main venue academic work in college. Students stay in them most of the time, therefore, especially high requirements are imposed on the hygienic condition of these premises ...

Priority criteria for quality of life among Temnikovsky students medical college

To study the lifestyle of students and their health status, a survey was conducted among students of the Temnikovsky Medical College using a specially designed questionnaire, which includes questions ...

Priority criteria for the quality of life among students of the Temnikovsky Medical College

Important role in ensuring the quality of human life, its physical and mental health, longevity plays a balanced diet. Food along with motor activity refers to the elements of everyday behavior ...

Promotion of healthy lifestyles

Stable work of the whole organism, full assimilation of all useful substances and elements, the rapid and correct flow of metabolic processes in the digestive system is a pledge and guarantee good health and high immunity.

The next component of a healthy lifestyle is a balanced diet. When about him in question, you should remember about two basic laws, the violation of which is dangerous to health. The first law is the balance of received and consumed energy...

Work and rest mode of a student

Efficiency is defined as a person's ability to perform a specific mental activity within given time limits and performance parameters. The basis of performance is special knowledge skills, skills...

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. 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.

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. Food should be varied, include meat, fish, eggs, dairy products - the main sources squirrel 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 number 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 can be recommended to increase the number of fish dishes in the diet.

Carbohydrates is 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, that100 g of caramel give the body about 300-400 kcal, and pastries, cakes, etc. - and even more. Excess of these "empty" calories can lead not only to an excess of body fat, but also to memory impairment.

Vegetables and fruits, greens are sources of vitamins, minerals, dietary fiber, they are best consumed raw in salads, in addition, 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), various "kirieshki" and "chips". 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.