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ESSAY
on physical education
on the topic: "Proper nutrition"
Introduction
1. The concept of "nutrition" and characteristics of its role in human life
3. Types of food
3.1 Separate food
3.2 Vegetarian food
3.3 Diet food
3.4 Health food
4. general characteristics diet and its role in maintaining health
Conclusion
Bibliography
Application
Introduction
"Let food be your medicine"
Hippocrates.
Proper nutrition is the foundation of human health. Usually, the nutritional value different dishes depend a lot on how they are prepared. Consider the features of the preparation of products that form the basis of the daily diet.
As you know, unhealthy diet and a sedentary lifestyle are the main causes of various diseases. If you are an office worker, you cannot change your daily routine. However, you have the opportunity to balance your diet and take care of your health. In your free time from work, you can actively engage in sports, and in this chapter you will find many tips for organizing proper nutrition by G. L. Apanasenko. Healthy lifestyle. L., 2008.
In the process of life of an organism, on the one hand, the destruction (dissimilation) of substances that make up tissues and cells occurs in it, on the other hand, a constant renewal, reconstruction and restructuring of previously destroyed substances due to nutrients coming with food (assimilation).
These two processes, which make up the metabolism, are closely related, are interdependent and in a state of mobile equilibrium, as a result of which cells and tissues retain their relatively constant composition.
With the destruction of substances in the body, the oxidation of complex organic substances that make up the tissues occurs and the release of energy necessary for the muscular work of the body, maintaining the body temperature at a certain level and other vital necessary processes... The same energy, released during destruction, is also necessary to ensure the processes of reconstruction, during which the formation of simple organic compounds complex, with a large supply of energy. This process is called the body's metabolism. He is the foundation of all physiological functions organism, which include respiration, blood circulation, digestion, nervous activity etc. All these manifestations of the body's activity are under the regulatory influence nervous system... It is necessary to know that the vital processes of the body are closely dependent on human nutrition. It is believed that nutrients such as proteins, carbohydrates and fats are the building blocks of the cells and tissues of the body. The composition of cells and tissues also includes other food elements - mineral salts and vitamins. At the same time, some of the vitamins are constituents of the so-called enzymes involved in the processes of splitting, restructuring and the formation of new, complex organic substances that make up the body.
Thus, nutrition is the most important factor in the external environment, affecting the state of the body and its development. For the body to function properly, it is necessary that nutrition is rational, correct, and physiologically complete. This means that both in terms of quantity and in terms of its quality composition, food must meet the physiological requirements of the body.
1. The concept of "nutrition" and characteristics of its role in human life
Nutrition is a vital human need. At the present time, there is a noticeable increase in the understanding that food has a significant impact on humans. It gives energy, strength, development, and with its correct use - and health. It can be argued with some certainty that human health is 70% dependent on nutrition. Food is often the main source of most diseases, but with its help you can get rid of perennial ailments. As tempting as the variegated palette of food products and ready-made products from them is, the problems associated with the production of food that have spawned modern civilization... Elevated blood cholesterol, obesity, caries, diabetes, disorder fat metabolism substances, hypertension, constipation, increased content uric acid in the blood or gout - this is an incomplete list of the so-called "diseases of civilization" caused by improper diet. With a healthy diet and a healthy lifestyle (exercising, avoiding stressful situations, quitting smoking), you can:
Prevent possible diseases;
Stay slim and youthful;
Be physically and spiritually active.
In general, what is a healthy diet? It:
Variety of products;
Balanced diet;
Inexpensive;
Good for everyone.
Since ancient times, people have understood the great importance of nutrition for health. The thinkers of antiquity Hippocrates, Celsus, Galen and others dedicated entire treatises medicinal properties different types of food and its reasonable consumption. The outstanding scientist of the East Abu Ali Ibn Sina (Avicenna) considered food to be a source of health, strength, vigor.
I.I.Mechnikov believed that people age prematurely and die due to improper nutrition and that a person who eats rationally can live 120-150 years.
Nutrition provides the most important function of the human body, supplying it with the energy necessary to cover the costs of life processes.
The renewal of cells and tissues also occurs due to the intake of "plastic" substances into the body with food - proteins, fats, carbohydrates, vitamins and mineral salts. Finally, food is the source of the formation of enzymes, hormones and other regulators of metabolism in the body.
To maintain the normal course of energy, plastic and catalytic processes, the body requires a certain amount of various nutrients. The nature of the diet depends on the metabolism in the body, the structure and function of cells, tissues, organs.
Health and nutrition are closely related. Substances that enter the body with food affect our state of mind, emotions and physical health... Our physical activity or passivity, cheerfulness or depression largely depends on the quality of nutrition.
And it was not for nothing that the ancients said that "man is what he eats." Everything we are is ours appearance, the condition of the skin, hair, etc., is due to the combination of various substances that make up our body. physiology regime balanced nutrition health
So, for example, in a human body weighing 75 kg, the ratio chemical elements(in kg) approximately as follows:
Carbon --18
Calcium - 1.6
Potassium - 1.3
Hydrogen - 6
Phosphorus - 0.8
Sodium - 1.2
Silicon --0.5
Oxygen --35.5
Magnesium --1.4
Iron --0.8
Manganese - 0.2
These chemical compounds, coming mainly with food, they form proteins, fats, carbohydrates, vitamins, enzymes, hormones, etc., and as a result, we get muscles, organs, skin, hair, etc.
V last years Researchers have discovered a lot about the effect of food on our mood. For example, niacin deficiency in the diet causes depression, the same happens with food allergies, low blood sugar, weak work thyroid gland (this often happens due to a lack of iodine in food).
Proper nutrition, taking into account the conditions of life, work and life, ensures consistency internal environment the human body, activity various bodies and systems and is thus a sine qua non good health, harmonious development, high performance.
Improper nutrition significantly reduces the body's defenses and performance, disrupts metabolic processes, leads to premature aging and can contribute to the occurrence of many diseases, including infectious origin, since a weakened body is susceptible to any negative effects. For example, excess nutrition, especially in combination with neuropsychic stress, a sedentary lifestyle, alcohol consumption and smoking, can lead to the occurrence of many diseases.
The World Health Organization (WHO) includes atherosclerosis, obesity, cholelithiasis, gout, diabetes mellitus and polyosteoarthritis. Overeating is often the cause of circulatory diseases.
They cause damage to the cardiovascular, respiratory, digestive and other systems, sharply reduce the ability to work and resistance to diseases, reducing life expectancy by an average of 8-10 years.
Malnutrition and hunger cause malnutrition diseases. Constant malnutrition gives rise to kwashiorkor, a serious illness in children due to protein deficiency in food. With this disease in children, growth and mental development slow down, bone formation is impaired, changes occur in the liver and pancreas.
The growth of material well-being will make it possible to organize, on a scientific basis, rational nutrition for the entire population of our country.
2. Rational nutrition
Rational is considered a diet that provides normal life organism, high level performance and resistance to adverse factors environment, the maximum duration of active life.
Doctors say that good, balanced nutrition is an important condition for maintaining the health and high performance of adults, and for children also necessary condition growth and development.
Rational nutrition is the most important indispensable condition for the prevention of not only metabolic diseases, but also many others. For normal growth, development and maintenance of vital functions, the body needs proteins, fats, carbohydrates, vitamins and mineral salts in the amount it needs.
Rational nutrition provides taking into account physiological needs body satisfaction in all nutrients and energy. The recommended values of a person's need for nutrients and energy are determined for all groups of the working-age population, depending on the intensity of work, gender and age. The average need for nutrients of the elderly and old people, as well as eleven groups of the child population, pregnant women and lactating mothers, has also been established.
Throughout life in the human body, the metabolism and energy are continuously carried out. Source necessary for the body building materials and energy are nutrients coming from the external environment mainly from food. If food does not enter the body, the person feels hungry. But hunger, unfortunately, does not tell you what nutrients and in what quantity a person needs. We often eat what is tasty, what can be quickly prepared, and do not really think about the usefulness and good quality of the products we eat.
Rational nutrition is nutrition that is sufficient in quantity and complete in quality, satisfying the energy, plastic and other needs of the body and providing the necessary level of metabolism. Rational nutrition is built taking into account gender, age, character labor activity, climatic conditions, national and individual characteristics.
The principles of good nutrition are:
1) the correspondence of the energy value of food entering the human body, its energy consumption;
2) intake of a certain amount of nutrients in the body in optimal proportions;
3) the correct diet;
4) variety of consumed food products;
5) moderation in food.
3. Types of food
3.1 Separate power supply
Separate feeding principles have a solid scientific basis. Ancient Roman doctors spoke about the unfavorable combination of some products, urging to be careful about salty, stewed and very sweet and fatty dishes.
Avicenna did not recommend consuming milk and sour foods at the same time. He believed that easy and difficult to digest foods should not be mixed. In addition, this great physician believed that varied foods are much more likely to lead to overeating than monotonous ones. The famous Russian scientist, academician I.P. Pavlov proved that the body secretes different digestive juices for different types of food. Many modern scientists - adherents of separate nutrition believe that most human diseases, as well as his susceptibility to stress and depression, are associated with what, how and in what sequence a person eats.
In digestion different products different enzymes are involved. If a person simultaneously consumes both proteins and carbohydrates, then his body produces both types of enzymes. Since these enzymes need a different environment (alkaline or acidic), they begin to oppose each other. Digestion slows down, the usefulness of foods drops sharply, and the entire digestive system works with increased stress.
The degree of digestibility directly depends on what kind of medium is required for the digestion of a particular product.
Acidic environment require protein foods, meat, fish, seafood, eggs, milk, low-fat cheeses, pome fruits (apples, pears, etc.), stone fruits (apricots, cherries, plums, etc.), exotic (except bananas) and citrus fruits, berries, fruit teas and juices, cider, dry and semi-dry wines, champagne, soy products, peanuts.
An alkaline medium is needed for carbohydrate foods: all cereals, flour products, some vegetables (potatoes, Jerusalem artichoke, parsnips, green cabbage), processed tomatoes and spinach, fresh bananas, dates and figs, dried apricots and figs, raisins, sweets, beer.
Both acidic and alkaline environments are necessary for the digestion of neutral foods: leafy vegetables, onions, any cabbage (except green), legumes, sweet peppers, fresh tomatoes, carrots, swede, beets, eggplants, cucumbers, zucchini, pumpkin, garlic, asparagus, celery, mushrooms, fermented milk products, fatty and curd cheese (feta cheese), various fats, nuts and seeds (except peanuts), avocados, olives, spices, jelly, mineral water, herbal teas, diluted vegetable juices.
Those who decide to switch to separate meals need to adhere to several strict rules:
You can not mix protein and carbohydrate foods(neutral products can be used with both);
The more neutral foods in your diet, the less the danger of high acidity, which leads to various diseases;
In order not to break acid-base balance, the ratio of the consumed shelly-forming and acid-forming products should be approximately 3: 2;
The break between main meals should be at least 4 hours. (If this period is very long for you, you can “intercept” something from the neutral group.)
Never eat in a hurry, chew slowly and calmly.
But that's not all. If you want to achieve the best results, you will have to familiarize yourself with the rules of separate feeding when choosing and preparing food. Actually, there are no difficulties here:
The most healthy oil- unrefined vegetable, but if you prefer creamy, please;
It is preferable to use sea salt as it is rich in minerals;
Do not overuse vinegar and mustard;
It is permissible to season carbohydrate dishes lemon juice(a representative of the protein group), and protein ones - with honey (related to carbohydrate products);
It is best to eat raw foods as they tend to contain more nutrients than processed, and in addition, they accelerate metabolic processes;
It is not recommended to peel fruits and vegetables with edible peel;
Stewing, frying, baking in foil are most suitable for preparing food. If you are stewing vegetables, add the fat to the prepared dish;
Jacket-boiled potatoes retain much more minerals.
If pre-peeled potatoes are more to your taste, do not forget that its broth is a mineral “treasure” that you can use;
It is important to observe the seasonality of food: in spring and summer, eat more plant foods, in winter and autumn - food rich in proteins and fats;
In no case should you overeat: the one who eats a lot gets tired faster and gets sick more often.
In addition, separate meals also contain rules for combining products, which, for example, are not recommended to be consumed at the same time:
Carbohydrate and acidic foods (potatoes with fresh tomatoes);
Two concentrated proteins (meat with cheese or nuts);
Fats with proteins ( butter with cheese);
Starches and sugar (jam with bread);
Watermelons, melons, milk, whatever.
However, there are a great many rules, recommendations, separate nutrition, other food systems and diets, and everyone can choose the most suitable ones for themselves. It is your privilege to use what best suits your taste and capabilities.
3.2 Vegetarian food
Vegetarianism (vegetarian food) is a specific lifestyle and diet that excludes meat food and some or all animal products.
The basic rule of vegetarians is not to eat meat, poultry, fish and seafood of animal origin.
Dairy products (milk, cheese, cottage cheese, etc.) and eggs by vegetarians can be ignored at their discretion.
A controversial vegetarian diet is honey. Vegetarians are still undecided whether honey is considered animal or not. In any case, honey will definitely not bring harm, but on the contrary, only benefit.
Mushrooms are traditionally classified as plant foods, although modern science separates them into a separate kingdom. Mushrooms are unique in their nature and are very difficult to digest for the human stomach.
Many vegetarians, in addition to food, can also ignore:
Clothes and other products, parts of which are made of fur, leather, etc.
Products containing animal ingredients (such as glycerin, gelatin)
Animal tested products.
Vegetarians are divided into the following types:
Lacto vegetarianism.
Consumed animal products: dairy products. Most of the classical vegetarians in India and the Mediterranean regions (eg the Pythagoreans) were lacto vegetarians.
Lacto-ovo vegetarianism.
Consumed animal products: dairy products, eggs.
Ovo vegetarianism.
Consumed animal products: eggs.
Veganism (strict vegetarianism).
Consumed animal products: none. Vegans consume only plant-based foods and tend to boycott any product that uses animal products in any way.
History of vegetarianism
Vegetarianism has been practiced for thousands of years in countries where religions such as Buddhism, Hinduism, Jainism were widespread. Adherents of various philosophical schools (for example, the Pythagoreans) and representatives of the creative and scientific intelligentsia were also vegetarians. In India, according to various sources, vegetarians are from 15% -20% to 80% of the total population of the country. Therefore, before the appearance of the term "vegetarianism", this food was called "Indian" or "Pythagorean".
Benefits of a vegetarian diet
The main advantages of vegetarianism, compared to a regular diet that does not exclude meat and other killer foods, are:
Studies have shown that vegetarians have better overall health versus non-vegetarians
Long life expectancy
More rare spread of diseases and ailments such as ischemic (coronary) heart disease, obesity (overweight), hypertension ( high blood pressure), elevated level blood cholesterol, elevated homocysteine levels, type 2 diabetes, appendicitis requiring surgical intervention(half the risk) some cancers (however, some studies have not shown much difference in cancer risk).
Saturation in carbohydrates, omega-6 fatty acids, fiber, carotenoids, folate, vitamin C, vitamin E, potassium and magnesium
Typically moderate in saturated fat, cholesterol, and animal protein.
However, in terms of overall health and life expectancy, these benefits of vegetarians may in part be a consequence of not only diet, but also other aspects of their lifestyle, such as less smoking and alcohol prevalence among vegetarians and better (on average) socioeconomic provisions.
One of the most important and voluminous studies of dietetics in general, and a comparative analysis of vegetarian nutrition with others in particular, is the "China Study" (translated as "Chinese study") under the leadership of Dr. T. Colin Campbell (eng. Dr. T. Colin Campbell) , during which the data of about 6,500 people from 2,400 regions of China and Taiwan were studied. The result of the study is unambiguous: a diet based on plant foods is generally healthier than the typical diet of many countries, especially Western ones, with an abundance of animal products.
Vegetarian food and health
If you decide to switch to a vegetarian diet, and are afraid that your body will not accept it, then this fear is not justified. The main thing to remember is that everything should be in moderation, and if you switch to a vegetarian diet from a regular diet, where fatty and fried foods and meat predominated, then proceed smoothly and gradually - without a sharp refusal from meat food. If you want more tangible results in improving your health, then in the future it will be better to switch to a raw food diet and give up tobacco and alcohol. Many vegetarians do just that - at first they refuse all products of animal origin, and then they smoothly switch to cheese making and eat only raw vegetables, fruits, legumes, vegetable oil and other plant foods. And you should not be afraid for the body that it will not accept such nutrition, on the contrary, it will be very happy about it and will thank you for it with good health and longevity. The human body is unique and is able to adapt to any life conditions and changes in nutrition, you only need to help it and eat healthy food.
It has been repeatedly argued that for a full-fledged vegetarian diet, it is not enough just to exclude meat from the diet, but it is necessary to properly plan your diet, as described above.
Various studies show that, on average, vegetarians have better health and a longer life expectancy than non-vegetarians.
3.3 Diet food
Correct, balanced nutrition is an essential condition for a vital organism, because human health largely depends on the quality and nature of the food taken. In turn, dietary nutrition - plays a key role in the treatment or improvement of the body. The ancient Greek word "diet" means "lifestyle", "diet". Therefore, the most basic property diet food can be called a complex and long-term action, main goal which is the setting of body processes
It is worth saying that dietary health food and simply diet food are two completely different kinds nutrition. Diet therapeutic food is recommended for people with certain diseases of the body. For example, diet number 11 is prescribed for people with tuberculosis. Simply diet food is intended to organize a healthier diet and improve the general condition of the body. It is recommended to use dietary food products at any age, and especially for people over 40 to combat various disorders of the body.
Today there is a whole mass diet recipes and products - diet food for weight loss, diets for health and beauty, diet food for children, as well as a number of more highly specialized diets, such as a diet by blood group, buckwheat diet, diet food for gastritis and a number of medical diets for various diseases. It is not difficult to get confused in all this diversity. However, it is always worth remembering that dietary nutrition is a purely individual process. Diet products should be selected with great care, and it is better, of course, to consult a professional nutritionist on this matter. Diet meals should be suitable for your body, only then they will be useful for you.
For correct growth and development, our body should receive about 50 irreplaceable nutritional components (8 amino acids, most vitamins, minerals, polyunsaturated fatty acid and others), as well as nonessential components that are synthesized from other parts of the diet (some amino acids, fats, carbohydrates, etc.). It is also necessary correct ratio replaceable and irreplaceable batteries. The synthesis of replaceable components in the body hinders the work of some internal organs and systems and can contribute to the development of undesirable changes, therefore, replaceable components must enter the body with food. The list of dietary foods should include the correct ratio of all nutritional components.
Diet food based on dried fruits and sprouted wheat
Dried fruits and sprouted wheat can be an excellent basis for organizing a healthy diet. Their usefulness and uniqueness lies in the fact that they are natural, natural sources of nutrients. They contain in excess all the vitamins and microelements necessary for the body. Dried fruits and wheat germ can be eaten as separate dietary meals and add them to other foods.
Dried fruits contain a unique set of easily digestible minerals. Dried fruits do not contain fats that are harmful to the body. Dried fruits are rich in vitamins (A, B1, B2, B3, B5, B6) and important minerals (iron, calcium, magnesium, phosphorus, potassium, sodium). They contain about 250 kcal and 1.5 - 5 g of protein per 100 g. All this makes them an excellent and natural dietary product.
For example, dried fruit-based therapeutic diet food has been successfully used for weight loss. This diet is very effective and beneficial. Moreover, it allows not only to lose weight, but also contributes to the saturation of the body with a number of essential vitamins and minerals, pectins and dietary fiber. Dried fruits are a high-calorie product, but even in small quantities they can satisfy hunger. They contain healthy carbohydrates - fructose and glucose, which do not raise insulin levels in the blood.
Sprouted wheat is also an important component dietary food. Sprouted wheat grain is a source of such important elements for the body as
vitamins E, B. Sprouted wheat is rich in iron, calcium, phosphorus and magnesium. In addition to nutritional qualities, it stabilizes metabolism, cleanses the intestines, strengthens immunity and immunity to colds and infections, and generally strengthens all body systems.
It is recommended to consume only half a cup of sprouted wheat grains daily, for example, in salad, soup or porridge. As a result of such a simple and natural therapeutic dietary nutrition, the body self-purifies due to a large number antioxidants (vitamins A, C, E) entering the body. In addition, such a diet helps to increase hemoglobin levels, normalize heart activity, lose weight, and strengthen teeth and hair.
Wheat sprouted diet food is a natural diet that can not only strengthen the body's strength, but also relieve it of various diseases.
3.4 Medical nutrition
Healing nutrition e is included in the complex of treatment of many diseases. The science of nutritional therapy is called diet therapy. Diet therapy can be either one of the main methods of treatment (for example, for obesity, diseases of the digestive system), and the only method of treatment (for example, in case of impaired absorption of certain nutrients). Most often, medical nutrition is used in combination with other methods of treatment, preventing complications and progression of diseases.
The type of medical nutrition depends on specific disease... Sick man hypertension should eat differently than, for example, a patient with diabetes mellitus. Health food is divided into "tables" or diets, which have their own number. Each diet is prescribed taking into account the disease and pursues its own goals, for example, to reduce carbohydrates in the diet, to stimulate the intestines, not to burden the liver, etc.
Nutritional therapy plays a very important role in medicine. It is also called diet therapy. The main therapeutic food should be the data of biochemistry and physiology. A proper balanced diet is essential for the health of any person. Moreover, in order to develop therapeutic diet, you need to know the properties that food products have. For each individual person, nutritional therapy should be developed individually. It is imperative to take into account a person's disease, the cause of its appearance and the form of the course of this disease.
Medical nutrition must certainly be included in the general complex of treatment of a particular disease. Some nutritionists even say that proper nutrition is the mainstay of treatment, and all other therapeutic methods are only additions to it. Treatment can never be complete and rational unless nutritional therapy is used.
If a person has impairments (acquired or congenital) in the assimilation of any nutrients by the body, medical nutrition may be the only method of treatment or one of the main methods of treatment. Most often it is used to treat obesity, kidney disease, digestive organs, diabetes mellitus etc. In other cases, nutritional therapy significantly enhances the positive effect. different methods therapy for the treatment of circulatory disorders, urolithiasis and other diseases. Therapeutic nutrition helps to restore the body's strength after undergoing various infectious diseases, operations. It speeds up tissue repair and promotes wound healing. Among other things, nutritional therapy increases positive effect the use of various drugs and reduces their negative impact on the body.
4. General characteristics of the diet and its role in maintaining health
Diet is a set of rules for the consumption of food by a person or other living organism. The concept of "diet" includes: the number of meals during the day (frequency of food); distribution of the daily ration according to its energy value, chemical composition, grocery set and mass for individual meals; time of meals during the day; intervals between meals; time spent eating.
Diet. So that the absorption processes can proceed with maximum intensity and the body can fully use the substances supplied with food, it is necessary not only to build nutrition in accordance with age and type of activity, but also to ensure the correct diet.
Food should be taken at fixed hours. It has great importance, since the activity of the digestive glands in such cases begins even before eating. Eating at different times leads to a breakdown in this well-functioning activity of the digestive glands. For an adult, the most rational is recognized as a 4 - time meal or at least 3 - time meals. Deviations from such a diet can be tolerated for the patient during the recovery period after suffering serious diseases when the appetite has not yet recovered. In such cases, 5 - and even 6 - meals should be recommended, that is, it is necessary to achieve the patient's consumption of the entire daily diet, which is easier to achieve with frequent intake of small amounts of food.
With three meals a day, which can be tolerated for an adult, the food should be distributed as follows: for breakfast 30% daily allowance calories, for lunch 45 - 50% and for dinner 20 - 25%. Distribution of food with four meals: lunch - 45%, dinner - 20% of the daily diet. At the same time, food rich in proteins (meat, fish, legumes) should be consumed during the period of the most vigorous activity, and not before bedtime. During sleep, digestion slows down, and therefore, intake of protein food before bedtime can lead to its worse digestibility and to the worst use of proteins by tissues and organs. Last take food should be at least 3 - 4 hours before bedtime. However, for many it is useful to drink a glass of milk, kefir or tea with bread or cookies 1 - 2 hours before bedtime. This is especially necessary for people suffering from gastric - intestinal or cardiovascular diseases.
A correct diet contributes to a person's ability to work and is one of the essential conditions normal activities gastrointestinal tract... Diseases such as gastritis, stomach ulcers and duodenum, chronic colitis, are often the result of improper nutrition, lack of an established diet. When building a balanced diet, it is necessary to take into account that meals should leave a feeling of satisfaction. This is achieved under the condition that appetite appears at the time of eating, and after taking it, a feeling of satiety for a certain period of time. The feeling of satiety depends on a number of reasons: on the volume and composition of food, on the amount of secreted gastric juice, as well as on how much the food taken meets the established habits of a person. If a person who is accustomed to bulky food is given food that is more nutritious, nutritious, but small in volume, then he will have a feeling of hunger. The longest feeling of satiety is caused by meat in combination with a side dish made from potatoes, other vegetables and cereals rich in carbohydrates.
A lot of people are worried about the question, can we, with the help of nutrition, influence life expectancy? Practice gives a positive answer. The Bible describes the patriarch Methuselah, who lived to be 900 years old, that is, he lived 12-13 times longer than a common person... Ate Methuselah natural products: wild honey and acridas (dried grasshoppers). So, eating natural foods promotes longevity.
Should not eat if abnormal emotional state... Fatigue, pain, fear, grief, anxiety, depression, anger, inflammation, fever, etc. lead to the fact that digestive juices cease to be secreted and normal movement digestive tract slows down or stops altogether. Therefore, if you are tired, then rest a little before eating. There is nothing like a little rest or relaxation to rejuvenate a tired person. Joke and laugh at the table, as this promotes relaxation and calmness. May peace and joy reign at the table. This should be the main rule in life. After all, at this time you are building your body and health.
Conclusion
Proper nutrition and a healthy lifestyle are inseparable. The food we take provides constant renewal, development of cells and tissues of the body, is a source of energy. Food is a source of substances from which hormones, enzymes and other regulators of metabolic processes are synthesized. Metabolism depends entirely on the nature of the diet. The composition of food, its quantity and properties determine the physical development and growth, morbidity, work capacity, life expectancy and neuropsychic state. With food, our body should receive a sufficient, but not excessive, amount of proteins, carbohydrates, fats, trace elements, vitamins and minerals in the correct proportions. All healthy eating theories try to solve this problem.
As practice shows, the healing of many previously sick people, adjusting the daily diet provides the ability to reverse most diseases at any age. Therefore, one of the most effective ways improvement of both individuals and society as a whole is a change in the structure of consumed products with the elimination or significant reduction of unhealthy products and a significant increase in products with therapeutic and prophylactic properties.
To overcome the prevailing stereotype in the field of nutrition, it takes a lot of courage, consciousness, and organization. And this cannot be done without the support of the whole family, since food is a family matter.
People who have switched to a compatible diet become very youthful, fit, with good skin, a small amount of gray hair (hair regains color). They look 20 years younger than their age.
Food under certain conditions can be harmful to the body. Knowledge of the mechanisms of the adverse effects of food allows you to prevent painful reactions. The challenge facing medicine is to use food as a healing factor in various diseases of people.
You can spend a lot of money on treatment: the most complex operations, expensive medications, consultations of "smart" doctors, but you can simply resort to rational nutrition, some of the concepts of which we discussed above, the choice is yours.
In his life, each person follows a special path, but only one who lives simply, eats cleanly, thinks sincerely and
kindly, respects and values spiritual wealth, loves and protects nature, knows what justice and kindness are.
Proper nutrition is at the heart of all these values, it is the beginning of the journey.
Bibliography
1. Leshchinsky L.A. Take care of your health. M., "Physical culture and sport", 2005.
2. N.M. Amosov, Ya.A. Bendet. Human health. M., 2004.
3. Dunaevsky G.A. Vegetables and fruits in the nutrition of a healthy and sick person / G.A. Dunaevsky. - K .: Health, 1990.
4. "The role of trace elements in the life of the human body" (Lecture), B.P. Persec. Moscow, 1998.
5. "Separate food". Renate Zeltner. Phoenix, 1997.
6. "Three benefits". I. I. Litvin. St. Petersburg, 1997.
7. "Secrets of Longevity". Paul S. Bragg, Herbert Shelton. Syktyvkar, 1992.
8. "Nutrition and health". R.I. Vorobyov. Moscow "Medicine", 1990.
Application
The daily requirement for basic nutrients (g) of the adult working-age population
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Labor intensity group |
Age, years |
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Carbohydrates |
Carbohydrates |
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including: animal origin |
including: animal origin |
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18--29 30--39 40--59 |
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| Optimal motor regime and rational nutrition - important factors strengthening and maintaining health (taking into account gender, age and health status) Characteristics of the main criteria for choosing the optimal motor regime and rational nutrition as the main factors of the normal functioning of the human body in accordance with gender, age, health status and profession of a person. test, added 12/01/2010 The concept of the diet of tourist travel, its variety and essence. Criteria for choosing outdoor food products, their quality and range. The method of drawing up the ration of the camping food (food layout of the campaign). manual, added 11/26/2008 Features of a balanced diet of people involved in various sports. Tasks of the athlete's diet: weight regulation, changes in morphological indicators, normalization of metabolic processes, providing the body with vitamins and microelements. presentation added on 05/03/2016 Definition of the phenomenon of health, consideration of its main components. The content of the concept of a healthy lifestyle. Description of the benefits of an active lifestyle, hardening, physical education and sports, adherence to work regimes, rest, proper nutrition. abstract, added 09/06/2015 Characteristics of sports activity and its effect on the body. Nutritional features of athletes as a factor in strengthening and maintaining health. Hygiene training and competition. Problems of medical control in sports. Relaxation methods for athletes. term paper added 04.24.2014 The concept of basic metabolism and energy expenditures at various loads, methods of restoring an athlete's strength. The role of a balanced diet, the concept of calorie content. Methods of countering formation bad habits by means of physical culture. test, added 08/08/2009 Features of the diet of tourists, depending on the complexity of the hike, the season of the hike and the climatic and geographical conditions of the hike area. Organization of food in a tourist trip: diet, water-salt regime. manual, added 11/26/2008 Consideration of the features of the organization of the process of rational nutrition. Characteristics of the means for increasing physical performance, increasing sports results and the effectiveness of the training process among athletes of youthful age. thesis, added 12/12/2017 Relationship study general culture student and his lifestyle. Determination of the influence of the environment and heredity on human health. Consideration of the basic rules for organizing work and rest, nutrition, sleep, physical activity. lecture added 07/27/2010 The principles of rational nutrition: energy balance, balance and regime. Weight control and ways to normalize it. Obesity reasons. The calorie content of the athlete's diet, the quality composition of food, the norms of consumption of certain nutrients. |
Conclusion
In modern conditions, increased requirements are imposed on the health of schoolchildren, and ensuring its high level is an important and responsible task. In solving this problem, rational nutrition plays one of the main roles.
The result of the research and analysis of the literature showed that a balanced diet is not a whim, but a necessity. Time very seriously raises the question of the rationality of schoolchildren's nutrition in conditions of low physical exertion and increased stressful influences. Food culture is an integral part of a healthy lifestyle. The nature of the diet has a huge impact on the physical development of a person, especially in childhood and adolescence.
None of them can work without normal food. internal organ... A healthy diet increases the body's resistance to infection. A normal balanced diet helps a student to study well, but even a properly balanced diet in terms of the amount of fats, proteins, carbohydrates, food cannot be considered complete if it does not contain vitamins and minerals.
The problem of health improvement and good rest for children is effectively solved by children's health camps, the organization of therapeutic nutrition of which is an integral part of the treatment process and is one of the main treatment measures... Right organized meals schoolchildren in health camps can help in solving a lot of problems that arise especially in teenage years... Rational nutrition in such institutions helps to restore the health of children after prolonged school loads, malnutrition at school and at home, and also provides the student's body with everyone the necessary resources for growth and development.
Bibliography
1. A.A. Pokrovsky, M.A. Samsonov. Reference book on dietetics. 1981
2 Nutritional therapy according to Pevzner / author-comp. B. Bach M.: AST; Donetsk: Stalker.
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4. Vorobiev V.I. Organization of health-improving and medical food. Moscow: Medicine, 2002.
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8. Order of the Ministry of Health and Social Development of the Russian Federation No. 2 of 10.01.2006 “On Amending the Instruction on the Organization of Medical Nutrition in Medical and Preventive Institutions, approved by by order of the Ministry of Health Russian Federation dated 05.08.03, No. 330 ". M., 2006.
9. Medical nutrition: modern approaches to the standardization of diet therapy: Scientific-practical. a guide for doctors / V.A. Tutelyan, M.G. Gapparov, B.S. Kaganov. et al. M .; 2007.
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Do I need to say that not only the maintenance of a person's vital activity, but also his success in self-realization depends on a correct balanced diet? After all, it is from what enters the body that its physical and mental health depends. A selection of the best books on proper nutrition will allow you to learn the secrets of various systems and techniques, and radically change your health, and therefore your life for the better.
- "50 rules of healthy eating", G.S. Vydrevich... In addition to the rules of nutrition, this book contains recipes for meals for any day, for any wallet, and for any health. The author acquaints the reader with the basics of a balanced diet, which can significantly improve the state of the body.
- The Shocking Truth About Water and Salt by Paul Bragg... The book is addressed to those who, as a result of malnutrition, "got acquainted" with a whole bunch of different diseases. The author reveals to the reader the consequences of excessive consumption of ordinary water and table salt... In addition, various diets are given and advice is given on how to improve the health of those who have diseases of the gastrointestinal tract.
- "Kremlin diet", 2 volumes, Victoria Brezhneva. The book introduces the preparation of various dishes, and the method of the "special" Kremlin diet, which is successfully used by show business stars, politicians, artists, actors, and other people who constantly have to be "in sight." The author proves that a slender figure is in the most as soon as possible- it's quite real!
- "French Women Don't Get Fat" by Mireille Guiliano. The author notes an interesting paradox: French women are big lovers of "forbidden" food, who do not bother visiting gyms and following diets, until old age they literally radiate beauty, health, and energy. What is their secret told by Guiliano in her book.
- Living by the Rules of Health, Gerber Shelton. The author of the book is the creator of a whole direction in the field of a healthy lifestyle called "Natural Hygiene". With the help of his own principles of nutrition, Shelton has cured several tens of thousands of people from various diseases associated with malnutrition.
- "Golden Rules of Nutrition", Bolotov, Katsuzo, Chopra. This fundamental work on nutrition is the fruit of the collaboration of three renowned medical scientists from Russia, Japan, and the United States. The combined experience of three different food cultures, which the authors share, will allow you to acquire a wonderful figure, excellent health and mood.
- "Do not be ill. The rules of good nutrition ", Maya Gogulan. The author of the book at one time, thanks to the recipes for proper nutrition, which he now shares with readers, death conquered.
- “How delicious it is and how great it looks”, Walter Dressler. The author introduces the reader to the world of proteins, carbohydrates, minerals, and other trace elements that are vital for the human body. With the help of tables, he proves how much and what substances are needed for a person within a certain period of time.
Conclusion
Having studied the literature on the research topic, we came to the conclusion that healthy and good nutrition very important for maintaining good health. In the course of our ordinary life, we forget to eat right, not getting the necessary vitamins and minerals from food and, therefore, we tend to get our diseases from our unhealthy lifestyle. Balanced diet very important for every person, especially for a growing body.
Nutrition is the foundation of a healthy lifestyle. V young age according to statistics, eating disorders are visible, especially among students. They can be caused by a number of reasons (for example, the cause of gastritis can be an unhealthy diet, nervous exhaustion, smoking, and the cause of colitis is unbalanced diet). The cause of damage to the own tissue of the kidneys, nephrosis and nephritis, can be both drunkenness, drug addiction, substance abuse, and excessive consumption of spicy, smoked and pickled food.
To avoid serious problems with health in middle and mature age, you should take care of this from a young age, so as not to create problems for yourself and the future generation.
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