What is meant by a healthy lifestyle? What is flexibility? The role of vitamins in proper nutrition

Basic concepts about health and healthy lifestyle

Basic concepts about health and healthy lifestyle

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

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

relationships to the outside world;

orientation in this world;

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

from your attitude towards people and things;

muscle systems.

Mental health concept

Achieved by the ability to live in harmony with oneself, with friends and loved ones; forecasting various situations; developing models of one’s behavior in accordance with one’s capabilities and desires.

How to determine whether a person is healthy or unhealthy?

This is determined by personal feelings and indicators.

Individual health is determined by:

Preservation and development of biological (reproduction), physiological (respiration, nutrition, excretion, blood circulation), psychophysiological (perception, memory, thinking), social (ability to work) functions during the longest active life.

Factors affecting health	Exemplary specific gravity V %	Groups of risk factors
1. Lifestyle		alcohol, poor nutrition, harmful conditions labor, experiences, stress, habits, physical inactivity, material and living conditions, drugs, medication abuse, family fragility, loneliness, low educational and cultural level, high level urbanization (population)
2. Genetics, biology		Predisposition to hereditary diseases
3. External environment		Air, water, soil pollution, abrupt change natural atmospheric pressure, magnets and other radiation
4. Healthcare		Ineffective preventive measures, low quality medical care and untimeliness of its provision

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

general mortality;

average life expectancy;

infant mortality.

Public health is affected by:

Natural factors (pollution environment, housing environment) and social factors (salary, working hours, working conditions, healthcare, nutrition level).

Healthy Lifestyle.

Z.O.Z.– is individual health maintenance and promotion.

Components of H.O.Z.:

1) moderate and balanced diet;

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

3) sufficient physical activity;

4) hardening of the body;

5) personal hygiene;

6) competent environmental behavior;

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

8) sex education;

9) giving up bad habits;

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

Today, unfortunately, in our country 2/3 of the population does not play sports, 70 million people. smoke.

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

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

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

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

For personal hygiene you need:

A reasonable combination of mental and physical health;

Physical education;

Hardening;

Balanced diet;

Alternation of work and active rest;

Full sleep.

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

Lifestyle is a set of typical activities of a person, a social group, society as a whole, which is taken in unity with living conditions. This concept is quite broad. IN Lately Healthy lifestyle is increasingly divided into two of its components – healthy lifestyle and non-healthy lifestyle. Although the concept of a “healthy lifestyle” was established in our society relatively recently (in the 80s of the 20th century), people have always used the norms and rules of a healthy lifestyle, throughout the entire history of mankind.

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

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

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

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

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

“A healthy lifestyle... can be described as active human activities aimed primarily at maintaining and improving health.”

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

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

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

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

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

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

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

And, therefore, we should talk about life activity:

looking to the future. Healthy lifestyle has always been aimed at solving global problems related to ensuring the infinity of human existence;

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

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

developing. Every person must learn the means physical culture and sports to develop and improve, strengthen and maintain their physical qualities and abilities, your health.

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

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

knew how to work highly efficiently and economically, rationally spend strength, knowledge and energy in the process of his professional, socially useful activities;

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

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

independently maintained and strengthened his health and completely rejected unhealthy habits of self-destructive behavior.

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

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

A healthy lifestyle is of such global importance that it helps a person prolong life itself. At least once, everyone has thought about the amount of harm that their body takes on. It's a shame, isn't it? Then put aside your laziness and get to work!

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

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

Over time, the concept of a healthy lifestyle has become ingrained in the hearts of citizens. The desire to live as long as possible, see your grandchildren and be healthy enough to care for them is an excellent motivation for creating the basis for a healthy lifestyle.

World Health Organization opinion on healthy lifestyles

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

The organization conducts research into health-related behavior of individuals. Based on the results obtained, 10 main recommendations were identified.

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

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

Basics of healthy lifestyle

The foundations of a healthy lifestyle include factors that help shape healthy body and a stable psyche. Today there are many known pathological diseases that are caused by the environment. This creates a need to strengthen the body. Where do we start?

Proper nutrition means avoiding unhealthy foods (flour, sweet, fatty, etc.) and replacing them with fruits, vegetables, berries, and cereals. The condition of the skin depends on the quality of nutrition, internal organs, muscles and tissues. Drinking 2-3 liters of water per day will speed up metabolism, slow down skin aging, and prevent dehydration.

create a diet plan;
do not overeat;
replace harmful products useful.

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

Regular exercise:

prevent the development of depression and psycho-emotional disorders;
help in the treatment of diabetes;
reduce the risk of cancer;
increase the strength of bone tissue;
allow you to monitor your weight;
improve the immune system.

Maintaining a daily routine

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

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

Following the rules for correct mode, you “risk” purchasing good mood, direct the body to solve more complex mental and physical problems and motivate loved ones with your example.

Rejection of bad habits

Abuse of alcohol or smoking is addictive. In addition, products containing alcohol are prohibited nulliparous girls– alcohol “kills” eggs, the likelihood of remaining childless increases significantly. Tobacco provokes cancer.

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

Strengthening the body

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

The person is concerned about:

frequent colds;
constant feeling of fatigue;
sleep disturbance;
muscle and joint pain;
headache;
skin rashes.

If such signs are present, it is recommended to consult a doctor for qualified assistance. He will prescribe immuno-strengthening drugs and a course of treatment. If you don’t want to take pills, you should ask your doctor’s advice about home methods. To strengthen the immune system, the diet often includes:

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

Many people pour water to improve their well-being and strengthen their body. cold water, up to winter swimming. Parents with early years accustom their child to this procedure in order to protect him from infectious diseases.

Human mental health as one of the factors of healthy lifestyle

Mental health is about the individual's response to the influences of the outside world. The environment has an aggressive effect on a person’s state of mind. Experiences and stress bring diseases to the body and mental disorders. To protect yourself from suffering, disease prevention is used.

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

No mental disorders.
Stress resistance.
Adequate self-esteem.

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

He will write out necessary medications and suggest rational treatment.

Followers of a healthy lifestyle have a number of advantages:

bad mood is a rare occurrence;
infectious diseases are not able to attack the powerful immunity of the “healthy lifestyle”;
chronic diseases recede into the background, fading away or manifesting themselves less actively;
psychological state at a stable level;
the functioning of the body proceeds without interruption;
spending time becomes more productive.

Conclusion

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

The reason is the absence proper motivation and banal laziness. It's better to sit on the couch with chips than to walk for half an hour. This opinion is shared by the majority of citizens of our country. You should consult a doctor only when the pain is no longer unbearable.

Think about your health, give your body healthy lifestyle habits. And rest assured, your body will repay you. feeling good and absence of disease.

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

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

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

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

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

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

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

Social well-being, which consists of the ability to interact with other individuals.

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

Factors influencing lifestyle

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

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

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

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

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

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

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

Every normal person strives to live his life happily ever after. But are we doing everything for this? If we analyze “every step” of our typical day, then, most likely, everything is “exactly the opposite.”
The most “extreme” people in the morning, barely getting out of bed, like biorobots getting ready for work or school, get nervous during the day over trifles, overeat at the table, quarrel with loved ones, envy friends and colleagues, invest all their energy and money into purchasing the next fashionable item or “toy.” for adults”, in the evenings they relax on the sofa in front of the TV, and dream of spending their day off at the barbecue with barbecue or doing “shopping”. The rest, not all but many, spend their day duplicating this lifestyle to a greater or lesser extent.

A natural consequence of this lifestyle are diseases nervous disorders and problems at work and in the family. We treat diseases with medicines, most of which have so many side effects that they treat one thing and cripple the other. Problems, depending on gender, are “eating” or “drinking”. The circle closes and can only be broken by making a sharp turn to the side healthy lifestyle.

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

Some tips for those who want to lead healthy lifestyle and live a long life:

Determine what your life principle healthy lifestyle, and stick to it exactly;

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

At big problems with your health, start periodically undergoing medical examinations;

In life, follow the principle of the middle line;

Do not gain weight, so as not to complicate the body’s functioning, accelerating the aging process;

Always be friendly, quiet and reasonable, irritability and turmoil harm the cardiovascular and nervous systems;
- Don’t hold grudges, learn to forgive;

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

Choose a way to earn money for a living that interests you and gives you both material and moral satisfaction;
- Practice physical labor or fitness, trying to spend as much time as possible outdoors;

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

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

Don’t smoke, especially don’t try to hide from life’s obstacles in the world of alcohol or drug intoxication;
- Find time for a hobby, it helps you relax and makes life more varied;

Don't give in to boredom and don't allow yourself to lose heart.

Healthy lifestyle and health

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

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

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

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

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

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

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

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

Healthy lifestyle and exercise

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

Physical education has two aspects of influence on the human body - universal and additional. The overall effect of physical education is the consumption vitality, directly proportional to the duration and intensity of the load, which allows you to compensate for excess energy consumption, as well as increase the body’s resistance to action unfavorable factors environment. Additional effect physical education is associated with perestroika of cardio-vascular system. It consists in the formation of a lower oxygen demand of the heart.

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

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

In addition, regular physical exercise helps slow down the aging of organs and systems, especially musculoskeletal. In particular, mineralization increases bone tissue and calcium content in the body, which is the prevention of osteoporosis. There is also an increase in lymph flow to articular cartilage And intervertebral discs, which ensures the absence of artosis and osteochondrosis.

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

Healthy lifestyle and proper nutrition

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

The role of protein in proper nutrition

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

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

The role of fats in proper nutrition

Protein serves the cell, but it also contains fats and carbohydrates, which also participate in metabolism. In the body of living beings, oxidation of materials occurs, or, as they say, combustion. It provides a person vital energy. The “gasoline” for the human engine is carbohydrates and fats, as well as proteins.

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

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

Fats have more than two times the calorie content of proteins and carbohydrates. Thus, it is known that when 1 g of protein or 1 g of carbohydrates is burned, 4.1 big calories, and when burning 1 g of fat - 9.3.

Fats are quite complex materials in structure. In the digestive canal they are exposed to digestive juices and decomposed into simpler materials. The breakdown of fats occurs in small intestine under the influence of pancreatic juice enzymes and intestinal juice with the help of bile. Bile from the liver resides in gallbladder, from there through the channels into the intestines. Bile ensures the breakdown of fats into their absorption products.

The role of carbohydrates in proper nutrition

Sources of carbohydrates - herbal products: bread, cereals, potatoes, vegetables, berries. Among animal products, only milk contains milk sugar. Food products contain various carbohydrates: for example, cereals, potatoes contain starch, a difficult material that decomposes only digestive juice. In fruits, berries and in small quantities in vegetables, carbohydrates are contained in the form of various sugars - fruit sugar, beet sugar, cane sugar, glucose, etc. These materials are soluble in water.

Both carbohydrates - starches and sugar - are good fuel for the body. The difference is that sugar is quickly absorbed, while starch must first be processed in the digestive canal over a longer period of time. simple elements what takes certain time. This determines their characteristics and nutritional needs.

The role of vitamins in proper nutrition

Even in ancient times, it was understood that during long voyages in the seas, in places of confinement and during poor harvests, numerous diseases of unknown origin often occurred. It was accepted that they were caused by microbes or the use of spoiled foods in food. The latter explanation could be correct, because when switching to an impeccable diet with new products, diseases quickly disappeared. Subsequent research by scientists led to the conclusion that in products, in addition to already known materials - proteins, fats, carbohydrates and mineral salts, there are small doses of materials necessary for life, called vitamins.

The role of minerals in proper nutrition.

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

The role of water in proper nutrition.

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