What does rational mode mean. Rational nutrition: menu and its variations. Organization of baby food

Rational nutrition should be based on the theory balanced nutrition and provide for the correct mode of consumption of food. You need to know and follow three principles rational nutrition:

• · Moderation
• Diversity
• · Mode of eating.

Moderation in nutrition does not allow you to consume more or less energy with food than it is spent in the process of life; a variety of foods in the diet most likely guarantees the intake of all essential nutritional components; a certain diet (the time of meals during the day, as well as the quantity and quality of food at each meal) maintains the appetite within the required limits.

The first principle of rational nutrition is moderation.

Moderation in nutrition is necessary to maintain a balance between the energy supplied with food and the energy expended in the process of life.

Energy consumption in the body is carried out in three ways: as a result of the so-called basal metabolism, the specific dynamic action of food and muscle activity.

Basal metabolism is the minimum amount of energy that a person needs to maintain life in a state of complete rest. This exchange usually occurs during sleep in comfortable conditions. The basal metabolism depends on age (in young children it is 1.3-1.5 times higher per unit body weight than in adults), on the total body weight, on external conditions residence and individual characteristics of a person. It has been established that, on average, about 1 kcal per 1 kg of body weight per hour is expended during the main metabolism. People who constantly experience physical exercise, the basal metabolism, as a rule, increases within 30%. The specific dynamic effect of food is due to its digestion in the human gastrointestinal tract. The greatest energy consumption is the digestion of proteins, which increases the intensity of basal metabolism, usually by 30--40%. The intake of fats with food increases the basal metabolism by 4-14%, carbohydrates by 4-7%. It is estimated that with a mixed diet and the optimal amount of nutrients consumed, the basal metabolism increases by an average of 10--15%.

Physical activity has a significant impact on energy consumption in the human body. The more physical activity, the more energy the human body spends. If a person's body weight is more than standard, then energy consumption in these types of activities increases proportionally, if less, they decrease.

With a short-term lack of energy value of food, the body partially consumes reserve substances, mainly fat (from adipose tissue) and carbohydrates (glycogen). With a long-term lack of energetically valuable food, the body consumes not only reserve carbohydrates and fats, but also proteins, which, first of all, leads to a decrease in the mass of skeletal muscles, and, consequently, to the occurrence and development of dystrophy. fats and carbohydrates begins to be deposited in the form of reserve fat in adipose tissue. This leads to an increase in body weight and subsequently to obesity.

The second principle of rational nutrition is variety.

The energy value of the diet depends on its constituent proteins, fats and carbohydrates.

The optimal ratio of proteins, fats and carbohydrates in the diet of a practically healthy person is close to 1:1.2:4. This ratio is most favorable for maximum satisfaction of the needs of the human body. Proteins in most cases should be 12%, fats - 30--35% of the total caloric intake. Only in the case of a significant increase in the share of physical labor, and in connection with this increase in energy needs, the protein content in the diet can be reduced to 11% of its total calorie content (due to an increase in the proportion of fats and carbohydrates as calorie suppliers).

The diet should contain 80-90 g of protein, 100-105 g of fat, 360-400 g of carbohydrates, its energy value should be 2750-2800 kcal.

When determining a person's need for fats, one should take into account the need to fully provide the body with high-grade fatty substances, namely: essential fatty acids. polyunsaturated acids, phospholipids necessary for the renewal of cells and intracellular components, as well as fat-soluble vitamins. The consumption of carbohydrates per inhabitant in our country averages about 460 g per day, while in accordance with scientific recommendations, the norm should be 386 g per day. Particularly dangerous for the health of the country's population is the steady increase in sugar consumption, which has exceeded 120 g per day (on average), while the recommended norm is 50–100 g per day (50 g for light physical labor, up to 100 g for heavy physical labor). physical labor). Sugar is the carrier of so-called empty calories, it does not contain any essential food components. In addition, the consumption of sugar in significant amounts increases the concentration of glucose in the blood, which is a risk factor for the onset of diabetes. At the same time, starch, due to its slower digestion in digestive tract does not have such an effect. Therefore, it is recommended to limit the consumption of sugar and confectionery as much as possible and replace them, if necessary, with starch.

healthy body a person needs so-called plant fibers or ballast substances, which are mainly represented by the membranes of plant cells and consist mainly of fiber and pectin. The optimal intake is 10-15 g of these substances per day, including 9-10 g of fiber and 5-6 g of pectin. Vegetable fibers improve motor function gastrointestinal tract, contribute to the elimination of congestion in the intestines. An inverse relationship has been established between their content in food and the incidence of colon cancer.

Vitamins take special place in nutrition, being its indispensable factor. The needs of the human body for all the minerals it needs, as a rule, are completely satisfied with the usual set food products with the inclusion of sufficient amounts of vegetables, fruits, bread and milk. By artificially adding the missing minerals to mass consumption products, for example by introducing iodine into table salt (to normalize thyroid function) or fluoride into water (to prevent dental caries), it is possible to eliminate this kind of failure.

The third principle of rational nutrition is the mode of eating.

The diet of a person is usually regulated by appetite. For the human body to function properly, it is important to get a new portion of food that carries the energy spent in the process of metabolism, plastic substances, vitamins and minerals. minerals.

AT Everyday life one should not be guided by appetite alone, although one cannot ignore it either.

The fact is that appetite signals the need not only for the required amount of food, but also for its quality. A relatively common feeling is when, after a long absence in the diet of any product, an acute desire to eat this particular product suddenly appears. This is explained by the fact that this product contains a significant amount of an irreplaceable component, which is less in all other consumed products, as a result of which the human body begins to lack it. The body receives a signal of impending trouble when there is an appetite for a particular food product. AT this case Appetite gives exactly the right signal and it must be followed. Therefore, appetite must be taken into account, but at the same time, do not forget that it can seriously fail if you do not control the amount of food consumed. So, increased appetite can be harmful to health, but its complete absence should be alarming. Maintaining a healthy diet is essential to maintaining your appetite.

The basis of the diet should be based on four basic principles.

The first principle is the constancy of meals by the hour of the day. Each meal is accompanied by a certain reaction of the body to it - saliva, gastric juice, bile, pancreatic juice, etc. are secreted. In the process of digestion, conditioned reflex reactions, such as saliva and gastric juice to the smell and type of food, etc. In the chain of conditioned reflex reactions, the time factor, i.e., the developed habit of a person to consume food in certain time days. The development of a constant dietary stereotype is of great importance for the conditioned reflex preparation of the body for the intake and digestion of food.

The second principle is the fragmentation of nutrition during the day. One or two meals a day is impractical and even dangerous to health due to too a large number food consumed at the same time. Research has shown that at two meals a day myocardial infarction, acute pancreatitis occur much more often than with three and four meals a day, and this is due precisely to the abundance of one-time food consumed with two meals a day. A practically healthy person is recommended three or four meals a day: breakfast, lunch, dinner and a glass of kefir or an apple before bed. When conditions allow, one or two additional meals can be introduced into the diet: between breakfast and lunch and between lunch and dinner. Of course, with additional tricks food should not increase the total amount of food consumed per day.

The third principle of the diet is the maximum observance of the balance of nutrients at each meal. This means that a set of products at each main meal (breakfast, lunch, dinner) should deliver proteins, fats, carbohydrates, as well as vitamins and minerals in a rational ratio to the human body.

Finally, the fourth principle of the diet is the correct physiological distribution of the amount of food according to its intake during the day. The most useful mode is when breakfast accounts for about a third total daily ration, for lunch - a little more than a third and for dinner - less than a third.

The time of day chosen for breakfast, lunch and dinner, of course, can vary within fairly wide limits depending on the production activity of a person. However, it is important that the time between breakfast and lunch, as well as between lunch and dinner, be 5-6 hours. After dinner, before the start of sleep, 3-4 hours should pass.

Correct Mode nutrition is especially important for child's body. For infants breaks between meals should be 3 hours.

Rationing the needs of the human body in proteins for different groups population, the role of animal proteins

Proteins of animal origin have the highest biological value, they contain the entire complex of essential amino acids in optimal quantitative ratios. Less valuable are vegetable protein products that do not have a complete amino acid complex. The exception is oilseeds, especially soybeans.

Protein usefulness is the most important element of rational nutrition. Proteins are irreplaceable substances, without which life, growth and development of the body are impossible.

Only with sufficient protein nutrition the body can synthesize substances such as:

• Phosphatides, in particular lecithin, which play a very important role in fat and cholesterol metabolism.
• · important structures of the protein nature as: immune bodies, j-globulin, properdin; hemoglobin, rhodopsin; myosin and actin associated with muscle contraction.

Proteins provide the structure and catalytic functions of enzymes and hormones, plastic processes associated with the growth, development and regeneration of cells and tissues of the body.

• In case of protein deficiency, the immunobiological properties of the body, the body's immunity to infectious diseases are violated.
• Disturbed normal processes in the glands internal secretion and especially in the gonads. With protein deficiency, ovo- and spermatogenesis can completely stop, and subsequently the restoration of these functions is very slow.
• · With insufficient intake of proteins containing methionine, the formation of choline in our body is disrupted, and this leads to fatty degeneration of the liver.
• Protein deficiency affects growth processes, physical development organism. A decrease in protein to 3% in the body causes a complete cessation of growth and weight loss; the length of the bones increases more slowly, the Ca content in the bone tissue sharply decreases; violated normal ratio Sa and R.

From all of the above, it becomes clear that protein deficiency leads to very serious consequences, causing violations on the part of almost all critical systems organism.

Enough high level protein is essential in the nutrition of all age groups of the population, and especially young growing organisms.

The need for protein depends on

• age
• Sex
• The level of physical activity
• climatic features (Table 1).

The need for protein in women during pregnancy increases by 30 g / day; during the feeding period - by 30-40 g / day.

• 1. For mental workers (groups I and II of physical activity), the amount of protein should be at least 12% of the daily caloric intake.
• 2. For persons of average and high physical activity, this level should be at least 11% of the daily caloric intake.
• 3. Physiological need in protein for the adult working population should be from 65 to 117 g / day for men and from 58 to 87 g / day for women.

Nutrition is considered rational if it replenishes the energy costs of the body, provides its need for plastic substances, and also contains all the vitamins, macro- and microelements necessary for life, alimentary fiber, and the diet itself in terms of quantity and set of products corresponds to the enzymatic capabilities of the gastrointestinal tract.

We are talking about nutrition with the obligatory observance of the individual characteristics of a person, where the process of his metabolism, state of health, type of work, age, appetite, and the presence of certain taste habits are very important. This is nutrition that takes into account not only the biochemical processes in the digestive tract, but also the most complex issues of the physiology of digestion.

BASIC RULES FOR ORGANIZING RATIONAL NUTRITION

RULE 1. ACCOUNTING FOR THE CHEMICAL COMPOSITION OF SPECIFIC FOOD PRODUCTS.

it universal rule- the rule of food compatibility, based on their chemical composition, common to all theories of rational nutrition.

Adequate-separate nutrition according to the theory of adequate nutrition by A. M. Ugolev or the right combination theory products separate power supply G. Shelton are based on the metabolic needs of the body and the characteristics of food processing in the digestive system. AT varying degrees dependence, these theories do not recommend simultaneously consuming protein and carbohydrate food. Digestion of these nutrients occurs in different departments gastrointestinal tract under the action of certain enzymes, in a strictly specific environment.

RULE 2. PROVIDING THE BODY WITH THE NECESSARY QUANTITY OF NUTRIENTS AND WATER.

Determining the required amount of food nutrients is quite simple. To do this, you need to know the daily rate of the component and its content in certain foods. All this information is given in the tabular materials of the relevant sections of this manual.

For people with predominantly mental work, including students, it is recommended to introduce about 15-20% of easily digestible carbohydrates (mono- and oligosaccharides) and 25% of starchy carbohydrates (from the total daily amount of carbohydrates) into the daily diet.<.p>

The composition of the fat part of the diet is best determined from the calculation: animal fats - 25%, vegetable oils - 25%, the rest - fats contained in the foods themselves, and cooking oils.

From vitamins, special attention should be paid to vitamins A, C, E, B12, B2, B6, PP. Vitamins A and C enhance mental performance, E and B12 have an anti-sclerotic effect, B2, B6 and PP stimulate redox reactions in tissues.

Intense mental activity requires a large amount of minerals. Phosphorus and phosphorus compounds contribute to the nutrition of brain cells, sulfur and iron are needed to saturate them with oxygen. Copper, zinc, calcium, magnesium ensure the normal functioning of the brain.

Of particular importance in the nutrition of mental workers are potatoes, parsley, horseradish, radishes, onions, tomatoes, mint - foods that help saturate the brain with oxygen. Cheese, cottage cheese, chicken meat, fish, legume proteins and cereal crops.

RULE 3. EQUALITY OF THE CALORIES OF THE DAILY DIET OF A HUMAN AND ITS ENERGY COSTS.

The energy value of the diet is provided by the energy contained in food substances released from them as a result of biochemical reactions of the body.

For normal functioning the body and maintaining health, it is necessary to equalize the calorie content of a person’s daily diet and its energy costs, therefore, the daily food ration is compiled in accordance with the energy needs of a person.

You can get an idea of ​​the calorie content of food consumed using special tables of the chemical composition of food products (Table 6.7).

Human energy costs (Ez) consist of two parts. The first one is called basal metabolism (О osn) and ensures minimal activity of human functions in the waking state, on an empty stomach, in the supine position, in conditions of "thermal comfort" (18-20°C).

The main exchange of women per day is 1200-1400 kcal, men - 1400-1600 kcal.

The second part of energy costs - "work increase" (Odob) - is associated with the performance of all types of work during the day.

Human energy costs are calculated by the formula:

Ez \u003d Oosn + App.

For young people leading active image life, including for people of mental labor, energy costs are:

For women - 2200-2400 kcal;

For men - 2600-2800 kcal.

With an increase in physical activity, energy costs increase in women up to 2550 kcal, in men - up to 3000 kcal.

If you have a problem of excess weight, you should reduce the calorie content of the daily diet by about 10-15%. This can be achieved by limiting the daily diet of fats and proteins.

With an increase in energy costs in the diet, it is better to increase the proportion of fats and carbohydrates.

RULE 4. INTRODUCTION OF BALLAST SUBSTANCES AS A NECESSARY POWER COMPONENT.

The role of ballast substances and other non-food components has been repeatedly discussed. We only recall that the main source of dietary fiber is wholemeal bread, vegetables and fruits. Protective food components are found in dairy and lactic acid products, fish, lean meat, vegetable oils, vegetables and fruits.

RULE 5. VARIETY OF THE DAILY DIET.

In everyday nutrition, the calculation of caloric content and the content of basic nutrients can be avoided if the rule of rational nutrition is followed - a variety of food. A careful calculation should be carried out in cases of excess weight or its lack, with high physical exertion, certain diseases, etc.

A varied diet, including products of both animal and vegetable origin, will provide the body with all necessary components for his normal life.

RULE 6. COMPLIANCE WITH DIET.

Breakfast should be about 25% of the daily calorie intake, lunch - 35% and dinner - 20%. The diet should include a second breakfast and an afternoon snack, which, respectively, are 10% and 10% of the calorie content of the daily diet.

Features of the traditions and habits of some peoples can significantly change the number of meals and the distribution of calories.

The following diet is biologically determined:

Breakfast - from 6 to 7 am or from 9 to 10 am,

Lunch - from 14 to 16 hours,

Dinner from 18:00 to 20:00.

The rest of the meals are determined by the emergence of physiological need.

Progressive foreign and domestic nutritionists recommend breakfast with food containing easily digestible carbohydrates that can quickly provide energy for mental and physical work without overloading the digestive system. These are fruit juice, rosehip infusion or tea with honey, compote, vegetables, fruits and dried fruits, fermented milk products.

Lunch should be full and consist of three courses. You should not neglect the first course, which has great physiological value. If hard work is to be done later, then lunch should be made less dense by increasing the proportion of fats and carbohydrates.

The second breakfast and afternoon snack may consist of juices, dairy products, raw vegetables and fruits. Separate use of bakery and confectionery products is possible.

Dinner should be no later than 1.5-2 hours before bedtime. Dinner should be light and not high in fat or protein.

A little rest after eating contributes to more efficient digestion. It is especially useful to relax in the afternoon.

At large emotional stress it is not recommended to start eating without removing nervous excitement.

Of great importance is the moment of eating. It is harmful to read while eating, watch TV, discuss news recklessly, argue, etc. Do not take food on the go or in transport. It is important to create a favorable emotional environment at the table, which stimulates the production of many digestive enzymes.

Don't forget to chew your food thoroughly. It is recommended to chew until a homogeneous mass is formed.

To avoid feeling hungry late at night, you can add more starchy carbohydrates to your food during dinner.

If during the working day it is difficult to follow the correct diet, it can be useful the following recommendations(subject to the general rules!). It is better to have breakfast and dinner at the same time. In the absence of the possibility of a full meal, you need to eat at intervals of 2-2.5 hours, introduce more easily digestible carbohydrates, avoid eating dry foods. We must not forget about the norm of the body's water regime.

To avoid overeating after returning home, you should try to eat the amount of food that is the usual norm. If the feeling of hunger has not disappeared, you should not take additional food, but wait about 30 minutes, saturation will most likely appear. Then it is advisable to analyze your daily diet and make appropriate changes to it.

When considering and studying the main aspects of nutrition, the question arises of how to make the transition to a rational nutrition system. In this regard, there are a considerable number of recommendations. One of the possible variants of this transition is given.

Work should begin with the definition of a priority theory of rational nutrition, the provisions of which will become the basis of catering. In the absence of any changes in the state of health, you can independently choose the direction of nutrition, in case of deviations, it is better to use the recommendations of a dietitian.

The next step is to identify the individual diet. Based on the employment schedule, determine for each day of the work week the number of meals, the time and place of their holding.

Then you can start compiling a daily diet. To do this, in accordance with age, types of mental and physical activity, determine individual energy indicators of metabolism and distribute the daily calorie content of the diet according to the number of meals.

Knowing the body's daily need for proteins, fats, carbohydrates, ballast substances and non-food components, using reference materials on nutritional value nutrition, it is necessary to choose a set of food for each meal. In this case, it is necessary to take into account the approximate ratio of proteins, fats and carbohydrates - 1: 1.2: 4 - at each meal.

Special attention should be given to the replenishment of the body of the entire spectrum of vitamins and minerals, maintaining the water regime.

Currently, our country has adopted the theory of rational balanced nutrition, which has gone a long way to improve, but A. A. Pokrovsky, Academician of the USSR Academy of Medical Sciences, gave it a more detailed scientific basis.
AT recent times a huge number of scientifically unproven dietary recommendations for a wide range of the population have appeared in the press, which can cause irreparable harm to health.
In connection with the relevance of issues related to nutrition, specialists of the Office of Rospotrebnadzor for the city of Moscow introduce you to the principles of rational nutrition, based on the many years of work of Academician A. A. Pokrovsky.

Basic functions of nutrition.

Everyone knows that nutrition is absolutely essential to sustain life. Science has firmly established three functions of nutrition.
First function is to supply the body with energy. In this sense, a person can be compared to any machine that does work, but requires fuel for this. Rational nutrition provides an approximate balance of energy entering the body, expended on ensuring vital processes.
Second function nutrition consists in supplying the body with plastic substances, which primarily include proteins, to a lesser extent - minerals, fats, and to an even lesser extent - carbohydrates. In the process of vital activity in the human body, some cells and intracellular structures are constantly destroyed and others appear in their place. The building materials for creating new cells and intracellular structures are the chemicals that make up food products. The need for plastic food substances varies depending on age:
Finally, third function nutrition is to supply the body biologically active substances necessary for the regulation of life processes. Enzymes and most hormones are regulators chemical processes occurring in the body are synthesized by the body itself. However, some coenzymes (an essential component of enzymes), without which enzymes cannot exercise their activity, as well as some hormones, the human body can synthesize only from special precursors found in food. These precursors are vitamins present in foods. Relatively recently, data appeared on the existence of another - fourth power function, which consists in the development of immunity, both nonspecific and specific. It was found that the magnitude of the immune response to infection depends on the quality of nutrition and, especially, on the sufficient content of calories, complete proteins and vitamins in food. With insufficient nutrition, general immunity decreases and the body's resistance to various infections decreases. And vice versa, good nutrition with a sufficient content of proteins, fats, vitamins and calories strengthens the immune system and increases resistance to infections. In this case we are talking on the relationship of nutrition with nonspecific immunity. Later it was found that a certain part of the chemical compounds contained in food is not broken down in the digestive tract or is only partially broken down. Such large non-split molecules of proteins or polypeptides can penetrate the intestinal wall into the blood and, being foreign to the body, cause its specific immune response. Studies conducted at the Institute of Nutrition of the Russian Academy of Medical Sciences found that a few percent (or a few tenths of a percent) of proteins that come with food are found in the blood, liver and some other internal organs in the form of large molecules that retain the antigenic properties of the original food proteins. It was also revealed that specific antibodies are produced in the body against these foreign food proteins. Thus, in the process of nutrition, there is a constant flow of antigens from the digestive tract into the internal environment of the body, which leads to the development and maintenance of specific immunity to food proteins.

Nutrition should be rational, balanced.

How chemical substances consumes the body of an adult in the process of life, the same amount should come with food. However, in the process of metabolism, some substances can pass into others. Moreover, most of them can be synthesized in the body, while some are, as it were, initial: they cannot be synthesized and must be supplied with food. Hence, all nutrients are divided into interchangeable and irreplaceable. The latter include essential amino acids (valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine), essential fatty acid(linoleic, linolenic), vitamins and minerals.
The theory of balanced nutrition, which in our country was widely and in depth developed by Academician of the USSR Academy of Medical Sciences A. A. Pokrovsky, is to establish a close connection between nutrition and metabolic processes. In this case, a special role is given to irreplaceable nutritional factors.
Rational nutrition should be based on the theory of balanced nutrition and provide for the correct mode of food consumption. It is necessary to know and observe three principles of rational nutrition: moderation, variety, mode of eating. Moderation in nutrition does not allow you to consume more or less energy with food than it is spent in the process of life; a variety of foods in the diet most likely guarantees the intake of all essential nutritional components; a certain diet (the time of meals during the day, as well as the quantity and quality of food at each meal) maintains the appetite within the required limits.
Let's take a closer look at each of the three principles of rational nutrition.

The first principle of rational nutrition is moderation.

Moderation in nutrition is necessary to maintain a balance between the energy supplied with food and the energy expended in the process of life.
The law of conservation of energy in nature is absolute, it is valid not only for inanimate matter, but also operates in a living organism, including in the cells of human organs and tissues.
Energy consumption in the body is carried out in three ways: as a result of the so-called basal metabolism, the specific dynamic action of food and muscle activity.
BX- this is the minimum amount of energy that a person needs to maintain life in a state of complete rest. Such an exchange usually occurs during sleep in comfortable conditions. It is most often calculated in relation to a "standard" man (age 30, body weight 65 kg) or to a "standard" woman (same age, body weight 55 kg) engaged in light physical labor. The basal metabolism depends on age (in young children it is 1.3-1.5 times higher per unit body mass than in adults), on the total body weight, on the external living conditions and individual characteristics of a person. It has been established that, on average, about 1 kcal per 1 kg of body weight per hour is expended during the main metabolism. In people who constantly experience physical activity, the basal metabolic rate, as a rule, increases within 30%.
The specific dynamic effect of food is due to its digestion in the human gastrointestinal tract. The greatest energy consumption is the digestion of proteins, which increases the intensity of basal metabolism, usually by 30-40%. The intake of fats with food increases the basal metabolism by 4-14%, carbohydrates by 4-7%. Even tea and coffee cause an increase in basal metabolic rate within 8%. It is estimated that with a mixed diet and the optimal amount of nutrients consumed, the basal metabolism increases by an average of 10-15%.
Physical activity has a significant impact on energy consumption in the human body. The more physical activity, the more energy the human body spends. If a person's body weight is more than standard, then energy consumption during these types of activities increases proportionally, if less, they decrease.
The daily energy consumption of a person depends on age, sex, body weight, nature of labor activity, climatic conditions and individual characteristics of the course of metabolic reactions in the body.
With a short-term lack of energy value of food, the body partially consumes reserve substances, mainly fat (from adipose tissue) and carbohydrates (glycogen). With a long-term lack of energy-valuable food, the body consumes not only reserve carbohydrates and fats, but also proteins, which, first of all, leads to a decrease in the mass of skeletal muscles, and, consequently, to the occurrence and development of dystrophy.
A short-term excess of the energy value of food adversely affects the processes of digestibility and utilization of basic nutrients, which is expressed in an increase in the amount stool and allocation increased amount urine. With a long-term excess of the energy value of food, part of the fats and carbohydrates begins to be deposited in the form of reserve fat in adipose tissue. This leads to an increase in body weight and subsequently to obesity.

The second principle of rational nutrition is variety.

The population of our planet uses thousands of foodstuffs for food and even more. culinary specialties. And the whole variety of food products is made up of various combinations of nutrients: proteins, fats, carbohydrates, vitamins, minerals and water. Naturally, different food products have different chemical composition.
The energy value of the diet depends on its constituent proteins, fats and carbohydrates. Carbohydrates supply predominantly energy, while fats and especially proteins not only supply the body with energy, but are also necessary material for renewal of cellular and subcellular structures. The use of proteins as an energy material is very unfavorable for the body: firstly, proteins are the most scarce and valuable food substance, and secondly, during the oxidation of proteins, accompanied by the release of energy, incompletely oxidized substances are formed that have a significant toxic effect.
Optimal in the diet of a practically healthy person is the ratio of proteins, fats and carbohydrates, close to 1:1,2:4. This ratio is most favorable for maximum satisfaction of both plastic and energy needs human body. Proteins in most cases should be 12%, fats - 30-35% of the total calorie intake. Only in the case of a significant increase in the share of physical labor, and in connection with this increase in energy needs, the protein content in the diet can be reduced to 11% of its total calorie content (due to an increase in the proportion of fats and carbohydrates as calorie suppliers).
What is the approximate daily requirement of an adult engaged in light physical labor in the energy value of food, in proteins, fats and carbohydrates? The diet should contain 80-90 g of protein, 100-105 g of fat, 360-400 g of carbohydrates, its energy value should be 2750-2800 kcal.
Optimal ratio animals and vegetable proteins in the human diet ranges from 60:40 to 50:50 (depending on the quality of vegetable proteins), and averages 55:45.
When determining a person's need for fats, one should take into account the need to fully provide the body with high-grade fatty substances, namely: essential fatty polyunsaturated acids, phospholipids necessary for cell renewal and intracellular components, as well as fat-soluble vitamins.
The consumption of carbohydrates per inhabitant in our country averages about 460 g per day, while in accordance with scientific recommendations, the norm should be 386 g per day. Particularly dangerous for the health of the country's population is the steady increase in sugar consumption, which has exceeded 120 g per day (on average), while the recommended norm is 50-100 g per day (50 g for light physical labor, up to 100 g for heavy physical labor). labor). Sugar is the carrier of so-called empty calories, it does not contain any essential food components. Moreover, sugar contributes to the occurrence and development of dental caries, while another representative of carbohydrates - starch - does not have such an effect. In addition, the consumption of sugar in significant amounts increases the concentration of glucose in the blood, which is a risk factor for the onset of diabetes. At the same time, starch, due to its slower digestion in the digestive tract, does not have such an effect. Therefore, it is recommended to limit the consumption of sugar and confectionery as much as possible and replace them, if necessary, with starch.
A healthy human body needs the so-called plant fibers or ballast substances, which are mainly represented by the membranes of plant cells and consist mainly of fiber and pectin. The optimal intake is 10-15 g of these substances per day, including 9-10 g of fiber and 5-6 g of pectin. Vegetable fibers improve the motor function of the gastrointestinal tract, contribute to the elimination of congestion in the intestines. An inverse relationship has been established between their content in food and the incidence of colon cancer.
Vitamins occupy a special place in nutrition, being its irreplaceable factor. In the distant and even relatively recent past, some groups of the population experienced severe disasters as a result of the development of hypo- and beriberi. Diseases such as scurvy, pellagra, rickets, polyneuritis (beriberi disease), some types of anemia (anemia) and hemophilia (increased bleeding), as well as many others, have repeatedly affected significant contingents of people as a result of a sharp decrease in their food of certain vitamins. At present, thanks to the widespread promotion of medical knowledge, the activities of health authorities and governments in many countries aimed at creating conditions for adequate provision of the population with vitamins, these diseases are relatively rare.
The needs of the human body for all the minerals it needs, as a rule, are completely satisfied with the usual set of foodstuffs, including sufficient quantities of vegetables, fruits, bread and milk. In our country and in many other countries, territories have been identified whose soil contains a reduced amount of one or another mineral substance, which led to insufficient consumption of it with food and to the development of certain pathological symptoms. By artificially adding missing minerals to mass consumption products, for example, by introducing iodine into table salt (to normalize thyroid function) or fluoride into water (to prevent dental caries), it is possible to eliminate this kind of deficiency.

The third principle of rational nutrition is the mode of eating.

The diet of a person is usually regulated by appetite. Everyone is familiar with the feeling of hunger, which signals that for the human body to function properly, it is important to get a new portion of food that carries energy, plastic substances, vitamins and minerals spent in the metabolic process. The physiological and biochemical essence of this feeling, also called appetite, has not been fully elucidated. Even the works of IP Pavlov showed that the so-called food center is located in the brain. Excitation of the food center by various impulses (a decrease in the concentration of glucose in the blood, contractions of an empty stomach, etc.) creates appetite, the degree of which depends on the degree of excitation of the food center.

It must be borne in mind that as a result of a certain inertia of excitation of the food center, appetite persists for some time even after eating. This is due to the need for digestion and absorption of nutrients. And only after the beginning of their entry into the blood, the excitation of the food center begins to be replaced by its inhibition.

The feeling of hunger is undoubtedly characteristic of all developed animals, and therefore there is no doubt that man inherited it from his wild ancestors. But since the latter could not always count on luck in finding food, those who, having found food, consumed it in large quantities, that is, those who had an increased appetite, received certain advantages in the struggle for existence. Thus, increased appetite, apparently, arose in the process of evolution of the animal world, was fixed in the offspring and was inherited by humans. However, at present, in developed countries, the problem of human nutrition has lost its former severity, and in connection with this, increased appetite has also lost its biological sense. Moreover, he became a kind of enemy of man, the culprit of the systematic or non-systematic overeating allowed by people. Therefore, in everyday life one should not be guided by appetite alone, although one cannot ignore it either.
The fact is that appetite signals the need not only for the required amount of food (it just very often signals incorrectly about this), but also in its quality. A relatively common feeling is when, after a long absence in the diet of any product, an acute desire to eat this particular product suddenly appears. This is explained by the fact that this product contains a significant amount of an irreplaceable component, which is less in all other consumed products, as a result of which the human body begins to lack it. The body receives a signal of impending trouble when there is an appetite for a particular food product. In this case, the appetite gives exactly the right signal and it must be followed. Therefore, appetite must be taken into account, but at the same time, do not forget that it can seriously fail if you do not control the amount of food consumed. It is highly advisable to introduce an appropriate correction to appetite in the form of regular monitoring of body weight.
Fractional nutrition (5-6 times a day) suppresses the excitation of the food center and reduces appetite. In this case, sometimes one apple or a glass of kefir is enough. We must also remember that spicy and salty foods (not to mention alcohol) significantly increase appetite.
So, increased appetite can be harmful to health, but its complete absence should be alarming. Maintaining a healthy diet is essential to maintaining your appetite.
The basis of the diet should be based on four basic principles.
First principle is the constancy of meals by the hour of the day. Each meal is accompanied by a certain reaction of the body to it - saliva, gastric juice, bile, pancreatic juice, etc. are secreted. In the process of digestion, conditioned reflex reactions play an important role, such as the release of saliva and gastric juice to the smell and type of food etc. In the chain of conditioned reflex reactions, the time factor, that is, the developed habit of a person to consume food at a certain time of the day, is of great importance. The development of a constant dietary stereotype is of great importance for the conditioned reflex preparation of the body for the intake and digestion of food.
Second principle is the fraction of food during the day. One or two meals a day is impractical and even dangerous to health due to too much food consumed at one time. Studies have shown that with two meals a myocardial infarction, acute pancreatitis occur much more often than with three or four meals a day, and this is due precisely to the abundance of one-time food consumed with two meals a day. A practically healthy person is recommended three or four meals a day: breakfast, lunch, dinner and a glass of kefir or an apple before bed. When conditions allow, one or two additional meals can be introduced into the diet: between breakfast and lunch and between lunch and dinner. Of course, with additional meals should not increase the total amount of food consumed per day.
third principle diet is the maximum observance of the balance of nutrients at each meal. This means that a set of products at each main meal (breakfast, lunch, dinner) should deliver proteins, fats, carbohydrates, as well as vitamins and minerals in a rational ratio to the human body.
Finally, fourth principle diet consists in the correct physiological distribution of the amount of food according to its intake during the day. The most useful mode is when breakfast accounts for about a third of the total daily diet, for lunch - a little more than a third, and for dinner - less than a third.
The time of day chosen for breakfast, lunch and dinner, of course, can vary within fairly wide limits depending on the production activity of a person. However, it is important that the time between breakfast and lunch, as well as between lunch and dinner, be 5-6 hours. After dinner, before the start of sleep, 3-4 hours should pass.
Proper nutrition is especially important for the child's body. For infants, breaks between meals should be 3 hours.
The diet should not be treated as a dogma. changing living conditions may make amendments to it. Moreover, some changes in the diet need to be made from time to time specifically, in order to train the digestive system. However, as with training other organs and systems, too abrupt changes in diet should not be allowed.

Principles of rational nutrition

A balanced diet is nutrition that ensures growth, normal development and life activity of a person, contributing to the improvement of his health and the prevention of diseases. Rational nutrition involves: 1. Energy balance 2. Balanced nutrition. 3. Compliance with the diet First principle: energy balance: A person should receive as much energy with food as he spends it in a certain period of time, for example, per day. Energy costs depend on gender (in women they are lower by an average of 10%), age (in older people they are lower by an average of 7% in every decade), physical activity, profession. For example, for mental workers, energy costs are 2000-2600 kcal, and for athletes or people engaged in heavy physical labor, up to 4000-5000 kcal per day. The second principle: balanced nutrition: Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, antibodies. Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, phospholipids. Carbohydrates are the main fuel for the life of the body. The principle of a balanced diet implies the intake of proteins, fats, carbohydrates in the body in a strict ratio. The third principle: diet: Nutrition should be fractional, regular and uniform. Food should be taken at strictly defined hours during the day. It is recommended to eat from 8.00 to 9.00, from 13.00 to 14.00, from 17.00 to 18.00. This schedule is due to the activity of the digestive glands, which produce the maximum amount of digestive enzymes at the specified time, which optimally prepares the body for eating. Breakfast should account for 30% of the daily calorie intake, lunch - 40%, dinner 20%. We should eat only when we feel hungry, enough to satisfy it and only biologically. whole food. You don't need much food like this. The rich composition contained in it nutrients guarantees complete saturation of the body. Sitting down at the table, start with fresh vegetables and fruits - having satisfied your first hunger with them, you will eat less high-calorie and protein foods. How many times should you eat? It depends on your habits, daily routine. It is only important to remember - the more often you eat, the smaller the portion, the lower the calorie content of the food. In no case should you neglect breakfast, otherwise you will certainly have a desire to have a snack before lunch with something like tea and a bun, chips, sandwiches. If you are disgusted at the sight of food in the morning, you should pay attention to your liver. Perhaps she does not cope with her task - the removal of toxins, and does not have time to cleanse your body overnight. A glass of slightly warmed mineral water without gas will help you get rid of discomfort. Proper nutrition today is one of the most important factors in maintaining health and well-being.

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…Man is what he eats

Pythagoras

Eating right is important because it enables you to:

Prevent and reduce risk chronic diseases

Stay slim and beautiful

Just like clean air and clean water, the quality, balance, variety of food and diet are key to human health.

Balanced diet- this is nutrition that ensures growth, normal development and vital activity of a person, contributing to the improvement of his health and the prevention of diseases.

Rational nutrition involves:

1. Energy balance

2. Balanced diet

3. Compliance with the diet

First Principle: Energy Balance The energy value of the daily diet should correspond to the energy consumption of the body. The body's energy costs depend on gender (in women they are lower by an average of 10%), age (in older people they are lower by an average of 7% in every decade), physical activity, profession. For example, for mental workers, energy costs are 2000 - 2600 kcal, and for athletes or people engaged in heavy physical labor, up to 4000 - 5000 kcal per day.

The second principle: a balanced diet Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, antibodies. Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, phospholipids in them. Carbohydrates are the main fuel for the life of the body. The category of carbohydrates includes dietary fiber (fiber), which plays an important role in the process of digestion and assimilation of food. In recent years, much attention has been paid to dietary fiber as a means of preventing a number of chronic diseases, such as atherosclerosis and cancer. Importance for correct exchange substances and ensure the functioning of the body have minerals and vitamins. According to the principle of a balanced diet, the provision of basic nutrients implies the intake of proteins, fats, carbohydrates in the body in a strict ratio. proteins 10-15% of daily calories should be provided, while the proportion of animal and vegetable proteins should be the same. The optimal amount of proteins should be 1 g per 1 kg of weight. So for a person weighing 70 kg, the daily intake of proteins is 70 g. At the same time, half of the protein (30 - 40 g) should be of plant origin (sources - mushrooms, nuts, seeds, cereals and pasta, rice and potatoes). The second half of the daily protein intake (30 - 40 g) should be of animal origin (sources - meat, fish, cottage cheese, eggs, cheese). Optimal consumption fat- 15 - 30% of calories. Favorable is the ratio of vegetable and animal fats, which provides 7 - 10% of calories due to saturated, 10 - 15% - monounsaturated and 3 - 7% polyunsaturated fatty acids. In practice, this means consumption in equal proportions vegetable oils and animal fats contained in products. Optimal quantity fat should be equal to 1 g per 1 kg of weight. Considering that half of the daily requirement for animal fats is found in products of animal origin, it is rational to use vegetable oils (30-40 g) as a "pure" fat. For your information: 100 g of doctor's sausage contains 30 g of animal fat - the daily norm. Saturated fatty acids are found predominantly in hard margarines, butter, and other animal products. The main source of polyunsaturated fatty acids are vegetable oils - sunflower, soybean, corn, as well as soft margarines and fish. Monounsaturated fatty acids are found mainly in olive, rapeseed, and peanut oils. carbohydrates 55 - 75% of daily calories should be provided, their main share falls on complex carbohydrates (starchy and non-starchy) and only 5 - 10% - on simple carbohydrates(Sahara). Simple carbohydrates dissolve well in water and are quickly absorbed by the body. Sources of simple carbohydrates - sugar, jam, honey, sweets. Complex carbohydrates are much less digestible. Fiber is an indigestible carbohydrate. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it.

The action of fiber: - increases the feeling of satiety; - promotes the removal of cholesterol and toxins from the body; - normalizes intestinal microflora, etc. Dietary fiber is found in most varieties of bread, especially in wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits. Eating enough fiber-rich foods plays an important role in normalizing bowel function and can reduce the symptoms of chronic constipation, hemorrhoids, and reduce the risk of coronary heart disease and certain cancers.

Thus, rational nutrition implies that proteins provide 10-15%, fats 15-30%, carbohydrates 55-75% of daily calories. In terms of grams, this will amount to an average of 60 - 80 grams of protein, 60 - 80 grams of fat and 350 - 400 grams of carbohydrates with different calorie content of the diet (simple carbohydrates should account for 30-40 g, dietary fiber - 16 - 24 g) . Proteins - 10 - 15% Fats - 15 - 30% Saturated fatty acids (SFA) - 7 - 10% Monounsaturated fatty acids (MUFA) - 10 - 15% Polyunsaturated fatty acids (PUFA) - 3 - 7% Carbohydrates - 55 - 75 % Complex carbohydrates - 50 - 70% Dietary fiber - 16 - 24% Sugar - 5 - 10% The third principle: diet Nutrition should be fractional (3-4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2-3 hours before bedtime.

The modern model of rational nutrition has the form of a pyramid. Based on it, you can create balanced diet on every day.

To ensure a healthy diet, it is important to adhere to the basic rules that will allow you to create a balanced diet.

Twelve rules of healthy eating:1. Eat a variety of foods. Products contain a variety of food combinations, but there is no one product that can provide the body's needs for all the nutrients. The exception is human milk for infants under 6 months of age. Most of the nutrients needed by the body are found in sufficient quantities in plant foods. At the same time, there are foods that contain some and practically no other nutrients, for example, potatoes contain vitamin C, but no iron, and bread and legumes have iron, but no vitamin C. Therefore, nutrition should be as varied as possible, and compliance special diets(vegetarianism) is possible only after a doctor's recommendation.2. At every meal, you should eat any of the following foods: bread, cereals and pasta, rice, potatoes. These foods are an important source of protein, carbohydrates, fiber and minerals (potassium, calcium, magnesium) and vitamins (C, B6, carotenoids, folic acid). Bread and potatoes belong to the group of foods with the lowest energy content (unless butter, vegetable oils or other types of fats are added to them, or sauces that improve palatability but are rich in energy). Most varieties of bread, especially wholemeal bread, cereals and potatoes contain various types of dietary fiber - fiber.3. Several times a day, you should eat a variety of vegetables and fruits (more than 500 grams per day in addition to potatoes). Preference should be given to locally produced products. Vegetables and fruits are sources of vitamins, minerals, starchy carbohydrates, organic acids and dietary fiber. Vegetable intake should exceed fruit intake by approximately 2:1. One dietary risk factor thought to contribute to the increased incidence of coronary heart disease and cancer is antioxidant deficiency (carotenoids, vitamins C and E). This deficit can be filled with fruits and vegetables. The lack of antioxidants contributes to excessive oxidation of cholesterol, which, in combination with an excess of " free radicals”, causing damage to cells in the vascular walls, and contributes to the development of atheromatous plaques of blood vessels. Antioxidant deficiency is especially pronounced in smokers, since the process of smoking itself causes the formation of a huge amount of free radicals. A high intake of antioxidants from fruits and vegetables helps protect the body from the damaging effects of free radicals. Legumes, peanuts, green vegetables such as spinach, Brussels sprouts and broccoli are good sources of folic acid. Folic acid may play an important role in reducing risk factors associated with the development of cardiovascular disease, cervical cancer, and anemia. Recent studies have confirmed that folic acid may play an important role in nervous system fetus. In accordance with the data obtained, women of reproductive age are advised to eat more foods rich in folic acid. Consuming vegetables and fruits that contain vitamin C along with iron-rich foods such as legumes and cereals will improve iron absorption. Sources of iron are leafy greens of the cabbage family - broccoli, spinach. Vegetables and fruits also contain B vitamins and minerals such as magnesium, potassium and calcium, which can reduce the risk of high blood pressure. A number of the health benefits of fruits and vegetables can be attributed to components such as phytochemicals, organic acids, indoles, and flavonoids. The availability of fresh fruits and vegetables varies by season and region, but frozen, dried and specially processed vegetables and fruits are available throughout the year. It is recommended to give preference to seasonal products grown locally.4. Milk and dairy products should be consumed daily with low content fat and salt (kefir, sour milk, cheese, yogurt). Milk and dairy products provide the body with many nutrients, they are rich in protein and calcium. By choosing low-fat foods, you can provide the body with the full amount of calcium and keep fat intake low. Skimmed (or skimmed) milk, yoghurts, cheeses, and low-fat cottage cheese are recommended.5. It is recommended to replace high-fat meats and meat products with legumes, fish, poultry, eggs, or lean meats. Legumes, nuts, as well as meat, poultry, fish and eggs are important sources of protein. Preference should be given to lean meats, remove visible fat before cooking. The amount of meat products such as sausages should be limited in consumption. Portions of meat, fish or poultry should be small. Excess consumption of red meat can adversely affect a person's health. There is evidence of an association between red meat consumption, especially in combination with low vegetable intake, and the development of colon cancer. A report at the World Congress on Cancer (1997) recommends eating less than 80 grams of red meat per day, and better not every day, but, for example, twice a week. Meat, meat products and especially sausages contain saturated fat. This type of fat increases blood cholesterol levels and the risk of coronary heart disease.6. You should limit the consumption of "visible fat" in cereals and sandwiches, choose meat and dairy products with a low fat content. The risk of developing diseases such as coronary heart disease, stroke, cancer and diabetes insulin-dependent type is associated with the consumption of large amounts of saturated fat (SF) and trans-fatty acids, which are mainly in the composition of solid fats and "visible" fat. Particular attention is currently being paid to oils rich in monounsaturated fatty acids, primarily olive oil. Evidence has been obtained that the polyphenol components contained in olive oil have antioxidant properties and protect blood cholesterol from oxidation. Olive oil extracted from the fruits of olive trees. This technology allows you to save the positive properties of the oil. Polyunsaturated fatty acids (PUFAs) reduce the level of atherogenic cholesterol, but if consumed in large quantities, then they can stimulate the excessive formation of free radicals that have a damaging effect on cells, thereby contributing to the development of pathological processes in the body. Some PUFAs cannot be synthesized in the human body. There is now evidence that consumption oily fish cold seas can have a beneficial effect on the blood coagulation system, have a mild cholesterol-lowering effect, promote the absorption of vitamin E and carotenoids and other fat-soluble vitamins (A, D and K) in the intestines. During the hydrogenation process, liquid types of vegetable oils and fish oils acquire a more solid consistency. This process underlies the formation of margarines. In this case, unusual spatial forms of PUFAs are created, called trans-isomers of FAs. These trans isomers, despite being unsaturated, have similar biological effects to saturated fats. The hydrogenated fats found in hard margarines and biscuits (cakes) can raise cholesterol levels. 7. You should limit the consumption of sugars: sweets, confectionery, sugary drinks, dessert. Foods high in refined sugars are a source of energy but contain little to no nutrients. They are not essential components of a healthy diet and can be excluded from the diets of adults and children. Sugars contribute to the development of caries. The more often a person eats sweets or drinks sugary drinks, the longer they are in the mouth, the higher the risk of developing caries. Thus, pure consumption of sweets and sugary drinks between meals (snacks) may be more unfavorable for teeth than consumption of sweets and sugary drinks during the next meal followed by brushing. Regular oral hygiene with fluoride toothpaste, dental floss, and adequate fluoride intake can help prevent cavities. Drinking control can be used as a practical measure to control the amount of sugar intake. It is recommended to drink water, juices and mineral water and not sweet without alcoholic drinks(for example, a bottle of lemonade with a volume of about 300 ml contains 6 teaspoons or 30 g of sugar). The need for liquid (water) is satisfied through the consumption of drinks, but food. Products provide the body with water by more than half. Fluid must be consumed in adequate amounts, especially in hot climates and with increased physical activity. The average intake of all fluids should be 2 liters per day.8. The total intake of table salt, taking into account its content in bread, canned food and other products, should not exceed 1 teaspoon (6 grams) per day. The use of iodized salt is recommended. Table salt is found naturally in foods, usually in small amounts. Salt is often used for special processing and preservation of foods. In addition, most people add salt to food at the table. The upper limit of salt intake in accordance with the recommendations of the World Health Organization for a healthy person is 6 g per day, with arterial hypertension - 5 g per day. Salt is predominantly consumed with specially processed foods (about 80% of total salt intake). Therefore, canned, salted, smoked foods (meat, fish) are recommended to be consumed only in small quantities and not every day. Food should be prepared with the minimum amount salt, and to improve the taste, add herbs and spices. It is better to remove the salt shaker from the table. Recommendations for reducing salt intake: Eliminate foods containing a lot of salt (canned, salted, smoked). Pay attention to the labeling of products that have undergone special processing, to indicate the salt content in them. Increase consumption of foods low in salt (vegetables, fruits). Reduce the amount of salt added during cooking. Before automatically adding salt to food, you should first taste it, and it is better not to add salt at all.9. The ideal body weight should correspond to the recommended limits (BMI - 20 - 25). To preserve it, in addition to observing the principles of rational nutrition, a moderate level of physical activity should be maintained. About half of the adult population in our country is overweight. Obesity is associated with an increased risk of high blood pressure, coronary heart disease, stroke, diabetes, various types of cancer, arthritis, and others. Weight maintenance is facilitated by the type and amount of food consumed, as well as the level of physical activity. Consumption of foods high in calories but low in nutrients contributes to weight gain. Therefore, vegetables and fruits (fresh, frozen, dried) are recommended as the main components of a healthy diet, in addition to potatoes, rice and other cereals.10. You should not drink more than 2 servings of alcohol per day (1 serving contains about 10 g of pure alcohol). Higher doses, even with a single dose, are harmful to the body. Alcohol is formed from the breakdown of carbohydrates. Being a high-calorie substance, 1 g of alcohol provides 7 kcal and does not provide the body with nutrients. So, for example, 1 can of beer (330 g) contains 158 kcal, a glass of white wine (125 g) - 99 kcal, 20 g of cognac - 42 kcal, 40 g of whiskey - 95 kcal. The risk of health problems is minimal when consuming less than 2 conventional units (servings) of alcohol per day (1 serving is 10 g of alcohol). To reduce the risk of developing dependence on alcohol, it is recommended to abstain from its daily consumption. Alcoholic disease (alcoholism) affects three main systems: cardiovascular (cardiomyopathy, arterial hypertension, arrhythmias, hemorrhagic strokes); gastrointestinal (peptic ulcer, liver cirrhosis, rectal cancer, pancreatic necrosis, etc.); nervous system (neuropathy, vegetative-vascular dystonia, encephalopathy). The disease can lead to the development of a deficiency of B vitamins (nicotinic and folic acids) and vitamin C, as well as minerals such as zinc and magnesium. The development of deficiency is associated both with insufficient intake of foods containing these nutrients and with reduced absorption in the intestines, as well as with the interaction of nutrients and alcohol in the body.11. Preference should be given to cooking foods by steaming, by boiling, baking or in the microwave. Reduce the addition of fats, oils, salt, sugar during cooking. Choose a variety of products (fresh, frozen, dried), primarily grown in your area. A variety of fresh and properly prepared food, without unnecessary additives, allows you to achieve the required fullness and balance of the diet.12. Exclusive breastfeeding should be followed for the first six months of a child's life. After 6 months complementary foods are introduced. Breastfeeding can be continued up to 2 years. (The advice is addressed to pregnant women and breastfeeding mothers). Breastfeeding is the best way to keep mother and baby healthy. Exclusive breastfeeding is sufficient for a child in the first 6 months of his life. Then complementary foods can be introduced.

http://www.medprofural.ru/Racionalnoe-pitanie

Rational nutrition as a factor in maintaining and strengthening health. Healthy lifestyle. Eating mode. Rational is nutrition, which is based on the achievements of scientific data (physiology, biochemistry and hygiene) regarding the quality and quantity of food taken, the possibility of assimilation by the body and the mode of its intake. From the nature of nutrition (biological value of food products, the amount of food taken and the mode of its consumption) in to a large extent depends on the state of human health and life expectancy. Rational nutrition is a powerful factor in promoting health, malnutrition- a way to destroy it. When forming a healthy lifestyle, it is necessary to take into account four principles of rational nutrition: 1) the calorie content of the daily diet should correspond to the energy costs of a person; 2) the chemical composition of food must meet the body's needs for proteins, fats, carbohydrates, minerals, vitamins, biologically active substances and "ballast" food components; 3) a variety of food products should ensure the intake of all ingredients that are not synthesized in the body; 4) food intake during the day should be subject to the optimal regimen (both in terms of energy value and volume). Violation of these principles is negative consequences for good health. In the practice of recent years, one often has to deal with the consequences of overnutrition - obesity, which is a risk factor for various diseases. An increase in body weight in relation to its proper value by 6-14% is considered an indicator of overnutrition. For a standardized assessment of body weight, body mass index (BMI) is used, calculated by the formula m / height2 (t - weight in kilograms, height - in meters). With a BMI of more than 25, body weight is regarded as increased, requiring correction. In the presence of excess weight, it is necessary to reduce the total calorie content of food due to fats and carbohydrates (primarily monosaccharides), as well as an increase in physical activity. The correct mode of eating corresponds to the phases of daily biorhythms and easily "fits" into the daily routine. Moreover, this factor largely determines the mode of life: a person interrupts work at a certain time to have lunch, dinner is associated with rest time, an evening glass of milk is associated with upcoming sleep, etc. That is why the habit of eating fitfully can cause great harm to health , during work and in general according to the principle “when necessary”, the so-called snacks are also harmful. In this case, not only the "scheme" of ordering neuropsychic activity is disturbed, but also the normal functioning of the mechanisms of regulation of the digestive system (which is a risk factor for diseases of the gastrointestinal tract). The diet should provide a healthy, balanced diet for an adult. Balanced is a diet that includes all the necessary food components in optimal quantities and ratios. To ensure such nutrition, it is necessary to take into account the following requirements for the preparation of the diet. The diet should include essential food components. Polyunsaturated fatty acids in the daily diet should be about 3-5 g; a rich source of their content are products such as sunflower and corn oils (53-55%). The Power of Light company, whose motto sounds like: "It's easy to lose weight! The Power of Light Company!", can help you choose the right diet and diet for you. At the same time, the desired effect will not keep you waiting. Rational nutrition as a factor in maintaining and strengthening health. Healthy lifestyle. In addition to carbohydrates, which are a source of energy, the diet should contain complex polysaccharides - dietary fiber; they have the ability to bind water and swell, stimulate intestinal motility and accelerate the transit of intestinal contents, adsorb toxic substances and remove them from the body, bind bile acids and sterols, lower cholesterol and normalize the intestinal microflora. Dietary fiber is found in rye and wheat bran, vegetables and fruits. They are not ballast, but actively participate in the processes of digestion. The body of an adult needs 30 g of dietary fiber per day. A balanced diet in some cases becomes a measure for the prevention of serious diseases. Dietary measures aimed at lowering blood cholesterol levels are as follows: reducing the amount of saturated fats and cholesterol in the diet, which are the main factors in the formation of hypercholesterolemia, for which part of the saturated fats contained in animal products are replaced by unsaturated fats contained in vegetable oils; an increase in the diet of complex carbohydrates contained in vegetables and fruits; reduction of the total calorie content of the diet, excess body weight; reducing the amount of cholesterol in food to a level below 300 mg per day (for an adult). It is necessary to pay attention to the futility, and often the harmfulness of various fashionable "strict" diets. These diets are usually unbalanced, in addition, they are very difficult to sustain for a long time, which ultimately negates the enormous neuropsychic effort spent on getting used to such a diet. When choosing a diet, one should not forget that eating should be enjoyable. From the usual, traditionally used foods, you can always make a diet that is low in calories, contains a moderate amount of saturated fat and cholesterol. Considering traditional eating habits, a committee of WHO experts put forward dietary recommendations. According to them, the diet should include plant products (legumes, cereals, vegetables, fruits) - they contain proteins, little fat, cholesterol, calories and a lot of mineral salts, vitamins, fiber; fish, poultry and lean meats that are best eaten in small portions - these foods contain complete proteins and mineral salts and are low in saturated fat, cholesterol, and calories. When cooking and seasoning, WHO recommends using less animal fats in preference to vegetable fats. It is necessary to limit in the diet: fatty meats, which are high in saturated fats, cholesterol and calories; fatty dairy products (whole milk, sour cream, cheeses); eggs, if they are not the main source of proteins (egg yolks contain a lot of cholesterol); confectionery products (they contain a lot of saturated fats); alcoholic drinks, as they are high in calories and contain few nutrients (when “burning” in the body of 1 g of 96% alcohol, 6.93 kcal is released). These recommendations apply to adults. Nutrient requirements change during the growth of children and adolescents, during pregnancy, feeding, which must be taken into account when compiling a diet. In obesity, to limit the energy value of food and create a negative energy balance, you can use a long restrictive diet, fasting days, and a combination of these two methods. Tactics of diet therapy depends on the age of the individual. Diet therapy in old and elderly people should be used with a certain degree of caution, and the rate of weight loss should not be as high as in young people. There is a widespread opinion that absolute abstinence from food frees the body from harmful substances, the intestines are cleansed of the remnants of undigested food and mucus. In the process of starvation - the adherents of this method prove - the body "burns" less valuable proteins for life processes, getting rid of excess fat and "slag" reserves first of all. However, it must be taken into account that with the transition of the body to the so-called endogenous nutrition, its own “materials” are used as an energy source, while the body needs a certain minimum of protein (50 g / day). With complete starvation, the body is forced, in addition to fat, to expend structural proteins of cells and tissues, primarily muscles. In addition, with complete starvation, vitamin deficiency is inevitable. Finally, fasting is a serious stress, leading to an aggravation of already disturbed metabolism in overweight individuals; many people, having lost weight as a result of fasting, then quickly restore their previous body weight.

Rational (from lat. ratio- mind) nutrition is the most important factor in a healthy lifestyle.

Nutrition, balanced in terms of energy and nutrient content, depending on gender, age and occupation.

At present, most of our population does not meet this concept of nutrition, not only because of insufficient material security, but also because of the lack or lack of knowledge on this issue. Before moving on to recommendations for nutrition in everyday life, let's dwell on the role of nutrients in the body.

Nutrition is an integral part of life, as it maintains metabolic processes at a relatively constant level. in ensuring the vital activity of the body is well known: energy supply, enzyme synthesis, plastic role, etc. Metabolic disorders lead to the occurrence of nervous and mental diseases, beriberi, diseases of the liver, blood, etc. Wrong organized meals leads to a decrease in work capacity, increased susceptibility to disease and, ultimately, to a decrease in life expectancy. Energy in the body is released as a result of the oxidation of proteins, fats and carbohydrates.

Importance of essential nutrients, their energy value

- vital necessary substances in the body. They are used as an energy source (oxidation of 1 g of protein in the body gives 4 kcal of energy), a building material for cell regeneration (restoration), the formation of enzymes and hormones. The body's need for proteins depends on gender, age and energy consumption, amounting to 80-100 g per day, including 50 g of animal proteins. Proteins should provide approximately 15% of the daily caloric intake. Proteins are made up of amino acids, which are divided into essential and non-essential. How more squirrels contain essential amino acids, the more complete they are. To essential amino acids include: tryptophan, leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine.

They are the main source of energy in the body (oxidation of 1 g of fat gives 9 kcal). Fats contain substances valuable for the body: unsaturated fatty acids, phosphatides, fat soluble vitamins A, E, K. daily requirement body in fats averages 80-100 g, including vegetable fats 20-25 g. Fats should provide approximately 35% of the daily caloric intake. The greatest value for the body are fats containing unsaturated fatty acids, i.e. fats of vegetable origin.

They are one of the main sources of energy (oxidation of 1 g of carbohydrates gives 3.75 kcal). The body's daily need for carbohydrates ranges from 400-500 g, including starch 400-450 g, sugar 50-100 g, pectin 25 g. Carbohydrates should provide approximately 50% of the daily caloric intake. If there is an excess of carbohydrates in the body, then they turn into fats, i.e. excess amount carbohydrate contributes to obesity.

In addition to proteins, fats and carbohydrates, the most important component of a balanced diet are biologically active organic compounds necessary for normal life. Lack of vitamins leads to hypovitaminosis (lack of vitamins in the body) and beriberi (lack of vitamins in the body). Vitamins in the body are not formed, but come into it with food. Distinguish water- and fat-soluble vitamins.

In addition to proteins, fats, carbohydrates and vitamins, the body needs , which are used as a plastic material and for the synthesis of enzymes. There are macroelements (Ca, P, Mg, Na, K, Fe) and microelements (Cu, Zn, Mn, Co, Cr, Ni, I, F, Si).

The ratio of proteins, fats and carbohydrates for middle-aged people should be (by weight) 1: 1: 4 (with heavy physical work 1: 1: 5), for young people - 1: 0.9: 3.2.

The body receives these substances only if a varied diet is consumed, including six main food groups: dairy; meat, poultry, fish; eggs; bakery, cereals, pasta and confectionery; fats; vegetables and fruits.

Of great importance is the diet: the frequency of meals, the distribution of daily caloric content, mass and composition of food for individual meals.

For a healthy person, four meals a day is optimal, since more rare meals lead to the accumulation of fat in the body, a decrease in the activity of the thyroid gland and tissue enzymes. Frequent eating at the same time promotes a better outflow of bile. Violation of the diet is one of the main causes of chronic diseases of the stomach and intestines. The frequency of eating is determined by age, the nature of work, the daily routine, the functional state of the body. Regular intake of food contributes to the development conditioned reflex during meals and the rhythmic production of digestive juices.

With four meals a day, the ratio of the number of calories of food for individual meals should be 30, 15, 35, 20%.

Foods rich in animal proteins (meat, fish) are more useful to use in the morning and afternoon, as they increase efficiency. The second breakfast may include sour-milk products, vegetable dishes, sandwiches, fruits. Lunch should be the most significant in terms of food volume. Dinner should be small in volume and consist of easily digestible dishes. The last meal should be 2-3 hours before bedtime.

Principles of rational nutrition in everyday life

To give right advice regarding the diet and diet, we should talk not so much about chemical components as about a set of products. American scientists represent the ratio of products necessary for a healthy diet in the form of a pyramid (see Appendix 4), divided into four parts equal in height. The bottom, widest, part of the pyramid is grain products (bread, cereals, etc.), the next is vegetables and fruits, then dairy products, meat and fish. The smallest part of the pyramid is sugar and fat. In the diet of a modern person, there is often too much animal fat and sugar, few vegetables and fruits, and few vegetable fats. In 1990, WHO presented its recommendations on rational nutrition. Daily ration(in calories) depending on energy costs is usually presented in special tables.

For the organization of nutrition in everyday life, the following principles should be observed:

• do not overeat;
• food should be varied, i.e. daily it is desirable to eat fish, meat, dairy products, vegetables and fruits, wholemeal bread, etc.;
• in cooking methods, preference should be given to boiled;
• know the calorie content and chemical composition of food.

Features of nutrition for the prevention of obesity

One of negative consequences poor nutrition is overweight, which increases the risk of many diseases. Obese people are 1.5-2 times more likely than people with normal weight bodies, diseases are observed of cardio-vascular system, 3-4 times more likely to have diabetes mellitus, 2-3 times more likely to have cholelithiasis and liver disease. Obesity is one of the most common causes of premature aging.

There are several ways to determine the optimal body weight. Brock's formula is the most common: height (in cm) - 100. However, this calculation has a number of disadvantages. A more accurate indicator is the Quetelet index (weight (kg) / height 2 (m 2), see Appendix 4). WHO offers the following gradation of the Quetelet index: 18.5-24.9 (normal values), 25-29.9 (overweight), 30 or more - obesity. Optimal levels are 22-25 kg/m 2 . It is at these values ​​that the risk of disease and death is minimal in each age group. Therefore, a person needs so many calories so that his mass does not exceed the limits of the corresponding Quetelet index. The mass must be monitored constantly, making the necessary adjustments to nutrition and physical activity, including applying fasting days. To prevent obesity it is necessary:

• pay attention to information about the composition and caloric content of products on labels;
• do not get carried away with flour products, especially muffins containing fat and sugar;
• avoid excessive consumption of sugar and sweets, use sugar substitutes;
• avoid foods rich in fat (sausages, sausages, sausages, fatty dairy products);
• remember that alcoholic beverages, including beer, are high in calories;
• leave the table with a slight feeling of hunger, since the body has already received enough food, but the signal about this has not yet reached the brain; chew food thoroughly, as this contributes to the extinction of appetite;
• Increase physical activity as you gain weight.

Features of nutrition of the elderly

Decrease in intensity metabolic processes in old age and reduced physical activity are associated with reduced nutrient requirements and reduced energy intake in this population. The diet of an elderly person should be varied and include enough vegetables and fruits. Food should be taken often, at least 5-6 times a day, in small portions. The diet should include sea ​​fish, cottage cheese, lactic acid products, lean meat. Fish and meat are preferably boiled. It is necessary to limit the amount of fats of animal origin, giving preference to vegetable fats containing unsaturated fatty acids, which is the prevention of atherosclerosis. Limit the intake of salt, sugar (replace with honey or a sugar substitute), spices, smoked meats, strong tea and coffee. For regular bowel function, older people should include wholemeal bread in their diet.

Features of nutrition of pregnant women

Rational nutrition of a pregnant woman is important not only for the proper development and maturation of the fetus, but also for the restructuring of the body of a pregnant woman in connection with future lactation. Therefore, the nutrition of a pregnant woman should provide for the increased needs of the body in all essential nutrients. In the first half of pregnancy, the need for proteins is 1.2-1.5 g per kilogram of body weight, in the second half - 2 g per kilogram of body weight. A pregnant woman should consume 120-200 grams of lean beef or 150-200 grams of fish daily. Fat should be consumed in the amount of 80-100 g per day (of which 30 g should be vegetable fats), carbohydrates - mainly in the form of raw vegetables and fruits up to 400-500 g per day. Particular attention should be paid to foods rich in iron, as very often anemia develops in pregnant women. The daily requirement for iron is 15-20 mg. Iron is found in beef beef liver, egg yolk, fruits and green vegetables (spinach, lettuce, apples). Pregnant women should limit their intake of salt, liquids, chocolate, citrus fruits, sweets, strong tea and coffee. With a rapid increase in body weight, on the recommendation of a doctor, so-called fasting days can be prescribed.

Health food

Nutrition of the patient along with medicines plays an important role in the treatment of the patient. A certain diet is the most important factor in the treatment of diseases of the digestive system, cardiovascular system, kidneys, endocrine system organs, etc.

Medical nutrition is organized according to the nomenclature of diets developed by the Institute of Nutrition of the Russian Academy of Medical Sciences. Specialist in social work should have an idea about the features of a particular diet - treatment table(there are 15 such treatment tables). Each number of the treatment table corresponds to a specific disease in which this table (diet) is applied. A therapeutic diet can be prescribed not only in hospitals, but also at home. The attending physician prescribes a diet. In the hospital for compliance medical nutrition along with the attending physician, the ward nurse, which checks the contents of the transfers and controls the storage of products. At home, compliance with the diet is checked by the local doctor, the local nurse, and the patient's relatives.

Radiation and nutrition

After the accident at the Chernobyl nuclear power plant, large areas were exposed to radioactive contamination. The rest of the population of these places receives with food up to 90% of radioactive substances, with drinking water up to 10%, with inhaled air up to 1%. Plants absorb water-soluble isotopes of cesium-137 and strontium-90 from the soil. The concentration of radioactive substances in plants depends on the type of plant and soil composition. Since plants are eaten by domestic animals, radioactive substances accumulate in meat, milk and fish. Strontium accumulates most of all in carrots, beets, grain crops. Thus, bread can also be contaminated with radionuclides (and Rye bread 10 times more polluted than white). Cesium accumulates most in vegetables and meat, especially beef. In fermented milk products, radionuclides accumulate less than in milk. Eggs contain the least amount of radionuclides in the yolk and the most in the shell. Freshwater fish accumulate more radionuclides than sea fish. In order to reduce the level of radionuclides in the human body, it is necessary to subject products to special processing, use in the diet products containing substances that promote the excretion of radionuclides (minerals, vitamins, iodine, potassium, magnesium, dietary fiber). These products include: seaweed, legumes, garlic, nuts, seeds, wholemeal bread, oats, beans, pumpkin, cabbage.

Food processing to reduce the level of radionuclides includes the following measures:

• thorough washing of food;
• peeling root crops, removing the top leaves of cabbage, removing seeds from fruits;
• soaking meat and root crops before cooking in frequently changed water (up to 12 hours);
• removal of bones, heads, internal organs of animals and fish;
• exclusion (if possible) from the diet of lean fish and vegetable broths;
• usage fermented milk products(rather than whole milk);
• use fried eggs rather than boiled.

In order to reduce the intake of radionuclides into the human body, 2-2.5 liters of liquid should be consumed daily in the form of tea, juices, compotes, decoctions of herbs with a weak diuretic effect (chamomile, St. John's wort, parsley, dill).