In the 70s, an experimentally substantiated theory of nutrition by the Russian scientist Alexander Mikhailovich Ugolev and the term "adequate nutrition" appeared. Ugolev attached the greatest importance to the individual human need for energy and plastic resources and ballast substances that ensure regular bowel cleansing (for example, fiber).

According to the theory of adequate nutrition, this individual need depends on factors such as gender, age, region of residence, nature of work, the presence of harmful labor factors, etc. For example, a person needs ten times more vitamin C when he is sick. Active training with elements of strength training increases the need for magnesium up to five times. And in the heat, the need for protein decreases, but the need for potassium and sodium increases significantly.

Laws of adequate nutrition

1. The law of energy balance. Food should contain as much energy as the human body spends.

2. The law of chemical balance. To maintain the normal functioning of the body, a certain amount of plastic substances is necessary. Some of them are synthesized by the body itself, and some must come from outside, with food. For example, ten essential amino acids: if they do not enter the body in the right amount, protein synthesis is disrupted, which in turn leads to various diseases.

3. The need for the regulatory properties of food, that is, the effect on metabolism. For example, the amino acid arginine has a pronounced regulatory endocrine effect, affecting the metabolism and production of growth hormone.

In general, food should contain the necessary set and amount of macro- and micronutrients. Particular attention should be paid to the presence of ballast substances in the diet, such as fiber. It is not absorbed into the bloodstream and does not provide energy, but nevertheless, the body needs it, because it has important regulatory properties. First, fiber improves gastrointestinal motility. Secondly, as a prebiotic, it improves the growth of the intestinal microflora, which produces beta-globulins, mediators between the intestinal microflora and the immune system. So, consuming fiber in the right amount, we can improve the protective properties of the body. And finally, fiber has a sorbent property: it absorbs part of the cholesterol from bile, thereby lowering the level of cholesterol in the blood.

To ensure the presence of all the necessary macro- and micronutrients in food, it is recommended to take vitamins daily, regardless of the season: the body always needs them, in any season. Everyone who practices yoga needs to consume enough vitamin C, which affects the synthesis of connective tissue.

Because vegetarian diets are low in animal protein foods, an additional source of protein is needed, such as whey protein. You can make a cocktail of whey protein and kefir.

15.4. NUTRITION

Nutrition is a process of intake, digestion, absorption and assimilation by the body of nutrients necessary to compensate for energy expenditure, build and restore cells and tissues of the body, implement and regulate body functions. This section deals only with the general requirements for the ratio of nutrients in the diet and their total calorie content. Nutrients (food) substances are called proteins, fats, carbohydrates, mineral salts, vitamins and water, assimilated during metabolism in the body. In most cases, food is a mixture of a number of nutrients.

A. Optimal nutrition should contribute to maintaining good health, overcoming difficult situations for the body, maintaining health and ensuring maximum life expectancy. In adults, nutrition provides a stable body weight, in children - normal growth and development.

According to I.I. Mechnikov, “nutrition is the most intimate of human interactions with nature”, its violation can become the basis for the development of pathology. Insufficient intake of food or certain food components can lead to increased fatigue, weight loss and resistance to infections, and in children, inhibition of growth and development. On the other hand, overeating can create discomfort in the digestive system, contribute to the appearance of drowsiness, reduce performance and increase the risk of developing a number of diseases. In particular, obesity, associated with an increase in the calorie content of food and physical inactivity (“companions of civilization”), leads to an increase in blood pressure, the development of dangerous diseases and a limitation in life expectancy.

The amount of food taken is for a person not only a means of satisfying nutritional needs, but can also be associated with emotional discomfort, imitation, habit, maintaining prestige, as well as with national, religious and other customs. The imposition of food on children in the first years of life can lead to the formation of a strong trace (imprinting) for subsequent years and an increase in the saturation threshold.

B. The basic physiological principles of adequate nutrition are as follows. 1. Food must provide sufficient energy to the body, taking into account age, gender, physiological state and type of work.

2. Food should contain the optimal amount and ratio of various components for synthesis processes in the body (the plastic role of nutrients).

3. The food ration should be adequately distributed throughout the day. Let's take a closer look at each of these principles.

Principle one. The organic components of food - proteins, fats and carbohydrates - contain chemical energy, which in the body, being converted, is used mainly for the synthesis of macroergic compounds.

The total energy content of the diet and the nature of the nutrients should correspond to the needs of the body. The caloric content of the diet of men is on average 20% more than the diet of women, which is mainly due to the higher content *! muscle tissue and a greater proportion of physical labor in men. However, the states of pregnancy and lactation also increase the woman's need for nutrients by an average of 20-30%.

The most important parameter that determines the level of energy consumption and the calorie content of a person's diet is the nature of his work. In table. 15.3 shows the average nutritional standards for a person with a body weight of about 70 kg in accordance with his profession.

TO first group professions include most doctors, teachers, dispatchers, secretaries, etc. Their work is mental, physical activity is negligible. second group are workers in the service sector, assembly line industries, agronomists, nurses, whose work is considered light physical. TO third group professions include sellers of grocery stores, machine operators, fitters, surgeons, transport drivers. Their work is equated to medium-heavy

scrap physical. TO fourth group include construction and agricultural workers, machine operators, workers in the oil and gas industry, whose work is hard physical. fifth group represent the professions of miners, steelworkers, masons, loaders associated with very hard physical labor.

One of the criteria for the compliance of human nutrition with the first energy principle is the maintenance of a stable body weight in an adult. Its ideal (proper) value is the one that provides the greatest life expectancy. Normal is the value of body weight, which differs from the ideal by no more than 10%.

Determination of proper (ideal) body weight. Approximate proper body weight can be calculated by Marriage method, subtracting 100 from the body length in centimeters. Due to the fact that many researchers consider the indicators determined by this method to be overestimated, a correction for body length was adopted: if the length is 166-175 cm, not 100, but 105 is subtracted from its value, but if the body length exceeds 175 cm, subtract 110.

enjoys great popularity Quetelet index, calculated as the quotient of body weight divided by the square of body length. The result of the largest ten-year prospective observation in the history of 2 million Norwegians made it possible to establish that the values ​​of the Quetelet index in the range of 22-30 units. co-

correspond to the lowest mortality. However, with an increase in the index to 24 or more, the incidence of coronary heart disease increases, as this is combined with disorders of the hormonal status and lipid metabolism characteristic of this pathology.

According to the first principle all energy expenditures of the body can formally be covered by one nutrient, for example, the cheapest - carbohydrates (the rule of isodynamics). However, this is unacceptable, since the processes of synthesis (the plastic role of nutrients) will be disrupted in the body.

Principle Two adequate nutrition consists in the optimal quantitative ratio of various nutrients, in particular the main macronutrients: proteins, fats and carbohydrates. At present, it is considered normal for an adult to have a mass ratio of these substances corresponding to the formula 1: 1.2: 4.6.

Squirrels, or proteins (from the Greek word protos - first), - the most important part of human food. Organs and tissues, which are characterized by a high level of protein metabolism: the intestines, hematopoietic tissue, are particularly dependent on the intake of protein from food. So, with protein deficiency, atrophy of the intestinal mucosa, a decrease in the activity of digestive enzymes and malabsorption can develop.

Reducing the intake of proteins and impaired absorption of iron lead to inhibition of hematopoiesis and the synthesis of immunoglobulins, the development of anemia and immunodeficiency, and reproductive dysfunction. In addition, children can develop growth disorders, at any age - a decrease in the mass of muscle tissue and liver, a violation of the secretion of hormones.

Excessive intake of protein with food can cause activation of amino acid metabolism and energy metabolism, an increase in the formation of urea and an increase in the load on the renal structures, followed by their functional exhaustion. As a result of the accumulation in the intestine of products of incomplete cleavage and putrefaction of proteins, intoxication may develop.

The amount of protein in the diet should not be less than a certain value, called protein minimum and corresponding to the intake of 25-35 g (in some categories of people - up to 50 g or more) of protein per day. This value can support

nitrogen balance only in conditions of rest and a comfortable external environment. Protein optimum should be big. If all proteins were complete, this value would be in the range of 30-55 g. But, since ordinary human food also contains defective proteins, the total amount of protein in the diet should correspond to 11-13% of the calorie content of the diet, or 0.8-1.0 g per 1 kg of body weight. This standard should be increased for children to 1.2-1.5 g, for pregnant and lactating women - up to 2.0 g, for patients who have undergone extensive burns, major operations and debilitating diseases - up to 1.5-2.0 g per 1 kg of body weight. Up to 55-60% of food proteins should be of animal origin, since these proteins are complete. On average, for an adult, the protein optimum is 100-120g.

Fats - no less important component of the diet.

A person's need for fat is not as specific as the need for protein. This is because a significant portion of the fat components of the body can be synthesized from carbohydrates. The optimal intake of fat into the body of an adult is in an amount corresponding to 30% of the caloric content of the daily diet, taking into account the fact that fats are a source of essential fatty acids (see below), create conditions for the absorption of fat-soluble vitamins, provide a pleasant taste of food and satisfaction with it.

In old age, the amount of fat in the daily diet should be reduced to 25% of the caloric intake of the diet.

Increasing the intake of fat and-ra negatively affects health, especially when combined with an increase in the overall energy value of the diet. Under such conditions, the use of the body's own fat is reduced, fat storage may increase, and body weight increases. This increases the risk of developing cardiovascular and metabolic diseases, as well as cancer of the intestines, breast and prostate glands.

The nutritional value of fatty products is determined by their fatty acid composition, in particular, the presence of essential polyunsaturated fatty acids in them - linoleic and linolenic. Their rich source is fish and vegetable oils, which should be approximately "/3 (in old age - V2) of the total fat of the daily diet. So, the need for linoleic

acid is from 2 to 6 g per day, which are contained in 10-15 g of vegetable oil; to create the same optimum, it is recommended to take 20-25 g of vegetable oil. The need for linolenic acid is 1/10 of the need for linoleic acid, usually it is also satisfied with a daily intake of 20-25 g of vegetable oil.

Different vegetable oils have different effects on the lipid metabolism of the body. Thus, corn and sunflower oil, containing predominantly polyunsaturated fatty acids, help reduce the concentration of cholesterol and lipoproteins, both low and high density, and may reduce the risk of coronary heart disease.

The use of fresh fish and soybean oil in the diet, which contain a lot of oligone-saturated fatty acids, leads to a decrease in the concentration of triglycerides in the blood plasma, which are used, in particular, for the synthesis of cholesterol. In addition, the intake of these products prevents the conversion of arachidonic acid into thromboxane A 2 in platelets and, on the contrary, accelerates the conversion of this acid into thromboxane A 3, which limits the likelihood of intravascular thrombosis and reduces the risk of developing cardiovascular pathology.

Olive oil, which contains relatively high amounts of monounsaturated fatty acids, unlike corn and sunflower oil, does not reduce HDL levels. The use of such oil in food effectively limits the development of atherosclerosis and other cardiovascular diseases.

When limiting the intake of products from fish and vegetable oil into the body, the synthesis of eicosanoids (local hormones) from arachidonic acid - prostaglandins, thromboxanes and leukotrienes, which have a wide range of effects on body functions, can be disrupted; at the same time, the properties of structural (membrane) lipids are also violated. In infants who receive cow's milk instead of women's milk, which contains 12-15 times less linoleic acid, the development of the changes described above may result in intestinal dysfunction, the development of dermatitis and growth retardation.

However, excessive intake of vegetable oil also cannot be considered desirable. According to epidemiological studies, this is combined with an increase in the incidence of oncological diseases.

ny, which, apparently, is due to the formation in the body of a large amount of arachidonic acid and its promoter (stimulating) effect on the development of tumor foci. Olive oil does not have this effect.

Carbohydrates do not belong to the number of essential nutritional factors and can be synthesized in the body from amino acids and fat. However, there is a certain minimum of carbohydrates in the diet, corresponding to 150 g. A further decrease in the amount of carbohydrates can lead to an increased use of fats and proteins for energy processes, a limitation of the plastic functions of these substances, and the accumulation of toxic metabolites of fat and protein metabolism. On the other hand, excess carbohydrate intake may contribute to increased lipogenesis and obesity.

Of great importance for the body is the composition of food carbohydrates, in particular the amount of easily digestible and indigestible carbohydrates.

The systematic consumption of excessive amounts of disaccharides and glucose, which are rapidly absorbed in the intestine, creates a high load on the endocrine cells of the pancreas that secrete insulin, which can contribute to the depletion of these structures and the development of diabetes mellitus. A significant increase in the concentration of glucose in the blood can accelerate the development of glycation processes, i.e. formation in the walls of blood vessels of strong compounds of carbohydrates with proteins. As a result, the biophysical properties of the vessels may change, which is expressed in a decrease in their extensibility, as well as in an increase in resistance to blood flow and an increase in blood pressure. The share of sugars should not exceed 10-12% of carbohydrates in the daily diet, which corresponds to 50-100 g.

Indigestible carbohydrates, or ballast substances (dietary fiber), include polysaccharides: cellulose, hemicellulose, pectins and propectins contained in the cell membranes of plant tissues. These substances do not undergo hydrolysis in the human digestive tract and, therefore, do not serve as a source of energy and plastic material, but their role in human nutrition is very significant. The pronounced irritating effect of cell membranes on the mechanoreceptors and glandular structures of the intestine determines the significant contribution of these food components to the stimulation of the secretory function of the intestine and its motor activity. These effects of ballast substances limit the risk of developing

constipation, hemorrhoids, diverticula and bowel cancer. In addition, the binding properties of dietary fiber provide a reduction in the absorption of toxins, carcinogens and cholesterol.

However, dietary fiber can bind both trace elements and vitamins, so the daily intake of dietary fiber in cereals, legumes, flour products, fruits and vegetables should not exceed 20-35 g.

A person must also take the necessary amount of water, mineral salts and vitamins.

Principle Three consists in the optimal division of the daily ration into 3-5 meals with time intervals between them of 4-5 hours. The following daily calorie distribution is recommended for four meals a day: 25% - first breakfast, 15% - second breakfast, 35% - lunch and 25% - dinner. If only three meals a day are possible, then the following distribution should be considered optimal: 30, 45 and 25%. Dinner should be 3 hours before going to bed.

Eating should be long enough - at least 20 minutes with repeated (up to 30 times) chewing of each portion of dense food, which provides more effective reflex inhibition of the hunger center. So, even in a person with an esophageal fistula, the intake of food into the oral cavity that does not pass further into the stomach can slow down the center of hunger for 20-40 minutes. Obviously, oral factors - chewing, salivation and swallowing - somehow contribute to the quantitative assessment of food intake and excitation of the satiety center. To realize this role, stimulation of a certain duration is required.

In our time, scientific discoveries are inevitably reflected in all aspects of our lives, relating, in particular, to the theory of nutrition. Academician Vernadsky said that the body of each species has its own chemical composition.

Simply put, only the nutrition that nature itself intended for it is vital and useful for each organism. In simple examples, it looks like this: the body of a predator is tuned to the consumption of animal food, the main element of which is meat.

If we take a camel as an example, then it feeds mainly on plants growing in the desert, the composition of which is not at all overflowing with proteins and carbohydrates, however, for its vital activity, thorns are enough for its body to fully function. Try to feed a camel with meat and fats, anyone understands that the results of such nutrition will be deplorable.

That is why we should not forget that a person is also a biological species, which has its own nutritional principle determined by nature. Physiologically, the human digestive system is not analogous to that of a carnivore or herbivore. However, this does not give grounds for the assertion that man is omnivorous. There is a scientific opinion that man is a fruit-eating creature. And it is berries, cereals, nuts, vegetables, vegetation and fruits that are his natural food.

Many will remember that humanity has been continuing the experience of eating meat products for thousands of years. This can be answered by the fact that the situation for the survival of the species was often extreme, people simply became like predators. In addition, an important fact of the failure of this argument is that the life expectancy of people of that era was 26-31 years.

Thanks to academician Ugolev Alexander Mikhailovich, in 1958 the theory of adequate nutrition appeared. It was he who discovered that food substances are broken down into elements suitable for assimilation by our body, calling this process membrane digestion. The basis of adequate nutrition is the idea that nutrition should be balanced and meet the needs of the body. According to the torii of species nutrition, suitable foods for human nutrition are fruits: fruits, vegetables, berries, cereals, vegetation, and roots. Adequate nutrition means eating them raw. Simply put, according to the theory of adequate nutrition, the food consumed should not only correspond to the principle of balance, but also correspond to the real capabilities of the body.

Fiber is an important element of food. The digestive process takes place not only in the cavity, but also on its intestinal walls. This is due to enzymes that the body itself secretes and which are already in the food consumed. It was found that the intestines have a separate function: the cells of the stomach secrete hormones and hormonal substances in large quantities, controlling not only the work of the gastrointestinal tract, but also other important body systems.

Do not forget that the gastrointestinal tract produces a huge range of hormones that affect the work of our body as a whole. Both the assimilation of food and the effect on our sensation of pain depend on them. Moreover, the feeling of joy, euphoria, even happiness largely depends on these hormones, which means it helps to get rid of depression and migraines.