Recommendations for rational nutrition for students. Organization of rational nutrition of students

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 have a great impact on the body of undergraduate students habitual way life.

In the body of young people, the formation of a number of physiological systems, primarily neurohumoral, so they are very sensitive to imbalance in diets.

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

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.

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

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 calorie content of the diet corresponds to the energy costs of the body, depending on individual features- such as height, weight, age and the degree of physical and emotional stress. Nutrition should be varied, include meat, fish, eggs, dairy products - the main sources of protein necessary for the growth and restoration of cells and tissues of the body and its normal functioning. Fats should make up about 30% of the total calorie intake, and at least a third of 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 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 V 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, V in large numbers- 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 needs to be paid to satisfaction physiological needs student youth in nutrients, which are often deficient, namely in vitamins: C, A, B, B2, BB, 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 essential to follow the principles balanced nutrition during the exam sessions. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body.

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

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

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Food culture plays a significant role in shaping a healthy lifestyle for students. Every student can and should know the principles rational nutrition regulate your normal body weight.

Rational nutrition is a physiologically complete food intake by people, taking into account gender, age, nature of work and other factors.

Nutrition is based on the following principles: achieving energy balance; establishing the correct ratio between the main nutrients - proteins, fats, carbohydrates, between vegetable and animal proteins and fats, simple and complex carbohydrates; balance of minerals and vitamins; rhythm of eating.

Food serves as a source of energy for the work of all body systems, tissue renewal. Part of the energy goes to the basic metabolism necessary to maintain life in a state of complete rest (an average of 1700 kcal); energy consumption for the assimilation of food is about 200 kcal; about 30-40% of the energy is spent on ensuring the physical and professional activity of a person. Average daily intake energy for boys is 2700 kcal, for girls - 2400 kcal.

During the examination sessions, when energy costs increase, the breakdown of proteins increases, as a result of which the energy value of the diet rises to 3000 kcal.

During regular practice exercise and sports, depending on its types, energy costs increase to 3500-4000 kcal. In this regard, the ratio of basic foodstuffs is changing. Thus, when performing sports exercises that contribute to an increase in muscle mass and development of strength, the protein content in the diet increases. With prolonged endurance exercise, the carbohydrate content increases. During the competition period, it is advisable to include easily digestible foods rich in proteins and carbohydrates in the diet.

The body's need for water corresponds to the amount of fluid it loses. Water makes up on average 70-80% of our body. To fully satisfy the body's need for water, it is necessary to consume about 1.5-2.0 liters of liquid. The lack of water contributes to the accumulation in the body of the breakdown products of proteins and fats, and the excess contributes to the leaching of mineral salts, water-soluble vitamins and other essential substances from it.

The diet should be approached individually. The main rule is to eat well at least 3-4 times a day. Systematic violations of the diet worsen the metabolism and contribute to the occurrence of diseases of the digestive system, in particular gastritis, cholecystitis.

9. Water-drinking regimen, mineral balance at rest and during physical activity. Body weight control.

Water makes up about 70-80% of the human body. daily requirement a person in water - 1.5-2 liters, for people engaged in heavy physical labor and athletes - up to 3 liters.

Compliance with rational drinking regime is an important condition for maintaining health, mental and physical performance.

Approximately in 10-15 days the water in the body is completely renewed. Much of the water comes from food.

The regulation of the water-salt balance is carried out by the central nervous system, the center of regulation is located in the brain, hypothalamus and neighboring areas.

Excessive water intake is harmful to the body, because. enhances sweating, overloads the heart and kidneys, promotes leaching of the substances it needs from the body.

In the hot season, before intense physical activity associated with a lot of sweating, it is recommended to eat a pinch of salt, and after hard physical work, it is useful to use mineral or slightly salted water, tomato juice. Among the consumed mineral salts, table salt is the most common; it regulates the water-salt metabolism in the body. With its deficiency, the body loses the ability to retain water in the blood and tissues; the body's need for table salt is from 10 to 15 grams per day, in heat and with intense physical work, about 20-25 grams. Complexes of minerals and trace elements are necessary to meet the needs of both a trained athlete and an active student.

Each person should monitor body weight. The philosopher Socrates says: "We do not live in order to eat, but we eat in order to live."

To maintain energy balance, maintain normal body weight, it is necessary, with sufficient nutrition, to increase energy consumption by increasing physical activity. Maintaining energy balance ensures high mental and physical performance and prevention of various diseases.

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Rational nutrition of students

Essay
According to valeology
On the topic: "Rational nutrition of students"

Completed:
student gr.

Velikiy Novgorod
2007
Content

"1-3" Introduction

1. Nutrition composition

1.1. Squirrels

1.3. Carbohydrates

1.4. vitamins

1.5. Macronutrients and micronutrients

2. Principles of rational nutrition

3. Mode and hygienic rules of nutrition

4. Types of diseases of the digestive system

Conclusion

List of used literature

Introduction

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

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

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 drawn up with the obligatory consideration of the individual characteristics of the schoolchild 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 with proper nutrition.

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

So the day starts with breakfast. IN 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. Not bad if the student eats as a dessert fresh vegetables or fruit.

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 during the day enough water - at least 2 liters. Health to your children and you!