What are the principles of rational and proper nutrition. Nutrition must be balanced. Basic principles of rational, balanced nutrition

Nutrition for us is one of the most natural life processes. So natural that it seems as if you don’t need to think about it: everyone certainly knows how to eat, and for this you don’t need either university or school education. However, it is precisely this attitude towards this, at first glance, a simple, but such an important process, that leads to sad consequences: physical illness, obesity, depression. "We eat to live, not live to eat" - this is the main rule rational nutrition human .

Balanced diet, as the definition says, it is a physiologically complete and balanced diet healthy people according to their gender, age, nature of work, climatic conditions a habitat. Rational nutrition contributes to the preservation of health, resilience harmful factors environment, high physical and mental performance, especially in children, and active longevity. There are fundamentals of rational nutrition that we need to know in order to eat in a balanced way.

Three basic principles of rational nutrition

The first and one of the most important is the energy balance of nutrition.

Very often we overeat, forgetting that in fact, a person needs not a certain amount of food, but what was eaten. So, often, with a large amount of food, we do not get enough calories, or vice versa, after tasting a few pieces of cake, “gain” at once daily allowance, while not eating at all. According to the traditions of Russian cuisine, we consume every day a lot of bread, potatoes, sugar, animal fats, thereby leading the body to an imbalance: we consume more energy than we can spend. Such a diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases developing on this basis - from gastrointestinal diseases to diabetes and in the end it all leads to depression. Thus, if we want to stay healthy, we have to start counting the calories in the food we eat.

The energy value of nutrition depends on many factors: gender (women need fewer calories than men), age (children especially need a large number of calories) and occupation (people who are physically active need more energy).

The second principle is variety and balance in nutrition. .

Every day, to be healthy, we must get from food up to 70 different substances. Among them are well-known proteins, fats and carbohydrates. And all of them must be present in the hedgehog daily diet. Naturally, we need these substances in different amount- for example, there should be more carbohydrates from which our body produces energy than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with vegetable proteins, so that without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed outside of combination with other products. That is why carrots are useful for vision precisely when they are eaten with sour cream.

The third principle of rational nutrition is adherence to the regimen.

First of all, in order not to stress the body from irregular eating, it is best to create a clear meal schedule for yourself. It is best if you eat 3-4 times a day. It is this number of meals that is considered optimal. Of course, everyone makes up their own diet for themselves, depending on the work schedule, classes and other circumstances, but experts recommend next time for food from 8:00 to 9:00, from 13:00 to 14:00 and from 17:00 to 18:00. It is at this time that the human alimentary glands usually produce the largest number food enzymes. However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for the coming night, eating before bed is really harmful). Another important point is the amount of food in each "sit". Remember the saying - "we don't need dinner"? That's right, it is at dinner that you need to eat less food, but at the beginning labor day- this is the time to eat heartily, even heartier than at lunch.

A little practice

There are a few more rules that can help rationalize nutrition:

Fruits should be eaten separately from other meals, and preferably 20 minutes before meals and 1-2 hours after meals, can be combined with nuts.
Cereals and legumes should not be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.
Vegetables are not consumed with fruits, except when they "met" in the same juice.
Dishes in which the dough is combined with meat are bad for the stomach - pasties, pasta in a naval style, pies, pancakes with meat and dumplings.
Whole milk in general, you should not combine it with other food, and remember that an adult organism may not perceive it.
Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will clear the stomach of excess substances.
Do not eat food with bread.

Rational nutrition of a person is not a diet and not a special strictness to your body. This is the norm, having mastered which, you will feel better. And your body will thank you for it!

Food for any person is not just a certain amount food components needed for the functioning of the body. For each of us, this is, without a doubt, something more. Our ancestors treated food with respect. No wonder Russian cuisine is considered one of the most beautiful, and its dishes delighted everyone who tried them. Where else can you see such a variety of cereals, pancakes and pies? As for Russian cabbage soup, pickles, okroshka and hodgepodge, there are simply no analogues to these dishes among other peoples.

Cause of disease

Most of us cannot complain about the lack of appetite. We are used to having a hearty breakfast, a hearty lunch and pampering ourselves with a delicious dinner. Being at the table often causes a state of fatigue. We so diligently eat the dishes that are on it that it is sometimes difficult even to get up from a chair. This happens especially often in holidays when too much food enters our body. The digestive system simply can't handle this flow, leaving hundreds of calories unprocessed. What do we end up with? The result is sad. We begin to suffer from numerous diseases, the cause of which is malnutrition. The most common pathology is overweight body.

Proper nutrition

What to do to avoid the occurrence various ailments? To do this, you must adhere to a balanced diet. What does this concept? Rational nutrition, according to scientists, is the intake of those substances into the body that it needs for a normal physiological existence.

For each of us, this concept may differ, because it is important to take into account the age of a person, the nature of his work, health status and many other factors.
Rational nutrition, no doubt, contributes to the normal functioning of the body, its longevity and resistance. harmful influence environment. At the same time, it preserves human health.

Functions

Every person needs food to supply the body with energy. Rational nutrition is necessary for each of us. It allows you to maintain a certain balance of energy intake and expenditure in the body. This, in turn, provides normal flow all life processes. For what purpose does the body use energy? It is needed for the implementation of muscle activity and for the digestion of food.

What is the next function of nutrition? This process allows you to provide the body with plastic substances - proteins and carbohydrates. It should be borne in mind that the human need for such substances is especially high in childhood. During this period, proteins and carbohydrates are not only elements to replace spent intracellular structures. They are actively involved in the growth process.

Nutrition has another function. It is the most significant and consists in supplying all body systems with the biologically necessary active ingredients. Without these elements, vital processes are simply impossible. Of course, most hormones and some enzymes that play the role of regulators chemical processes are synthesized by the body itself. However, other substances are needed for normal life. These are coenzymes that activate enzymes. But they are synthesized only from those substances that are found in food, for example, from vitamins.

Moderation

What are the basics of rational nutrition? First of all, it is necessary to observe the principle of moderation in food. The number of calories that enter the body with food should not exceed the energy costs of a person. Unfortunately, today there are such culinary traditions that offer us dishes from easily digestible simple carbohydrates. We prefer to eat white bread, potatoes and pasta. Our diet is too high in animal fats and sweets. What does this lead to? Every day we consume much more energy than we use. What then happens? The foundations of rational nutrition are being violated. As a result of this, the energy we have not wasted is deposited in the form of fat, which over time leads to serious violations health.

Proper, rational nutrition should include the replacement of white bread with whole grain, rye or bran. Porridge, especially buckwheat, should serve as a side dish as often as possible. Rational human nutrition involves the use of meat not fatty varieties. Instead of white rice it is desirable to use brown.

How many calories does a healthy diet include? The menu for the week is compiled taking into account the age of the person, his gender, as well as lifestyle. Men, for example, will need from two and a half to three thousand kilocalories daily. For women, this standard is somewhat lower. It is in the range of 1800-2500 kcal. In the event that a person is physically active, his energy costs increase significantly. In this regard, there is a need to revise the norms that will allow you to maintain a balanced diet. The menu for the week is compiled with the inclusion of more high-calorie foods.

Balance of main components

The existing principles of rational nutrition are designed to optimally maintain human health. It is important to ensure the balance of proteins, carbohydrates and fats entering the body. In this case, the following ratio of these substances should be observed: 1:4:1. It will be optimal for someone who leads an average active image life. If a person moves a little, then this proportion will look like this: 1:3.2:0.8. The ratio of basic substances also changes with active sports, fitness or physical labor. In this case, rational nutrition should be based on food, the ratio of proteins, carbohydrates and fats in which is in the proportion of 1.2:8:1. This should be taken into account when compiling the menu.

Organizing a balanced diet is extremely important for our health. In order for the body to required amount necessary substances for him, you need to eat more fruits and vegetables rich in vitamins and fiber.
Nutritionists advise eating one gram of protein per kilogram of human weight during the day. At the same time, 50% of this amount should be plant origin. Such proteins are found in nuts and legumes, seeds and cereals.

What other principles are based on rational nutrition? The menu of a person who cares about his health includes such a quantity of products that will allow him to consume one gram of fat per kilogram of body weight daily. Wherein most of this component must be of animal origin. The rest will be delivered to the body by vegetable oils.

Most in daily diet should be carbs. Their content in consumed products is recommended to be maintained at the level of 55-75%. And basically carbohydrates should be "complex". These substances are rich in fruits, cereals and vegetables. No more than ten percent should be allocated to simple carbohydrates and sugars in the daily diet. There is another important point. Products should be selected in such a way that they are well digested and enhance beneficial features each other. Rational nutrition implies the rejection of chips and fast food, carbonated sugary drinks and other products that are harmful to our health.

Mode

The existing principles of rational nutrition concern not only moderation in food and its balance. One of the fundamental factors is the mode of eating. Nutritionists advise eating 4-5 times a day. This is the best option for the body. As for the interval between meals, it should be from three to five hours.

Rational nutrition for the week should be designed in such a way that breakfast accounts for approximately thirty percent daily consumption calories. It is important for the body to receive a little more energy at lunch. Daily meals should contain 35-40% of daily calories. The rest is for dinner. This is 20-25 percent. The organization of a balanced diet should include an evening meal no later than three hours before bedtime. It is extremely important to eat regularly, and at the same time.

Main Rules

When compiling a menu, it is important to know what products will bring maximum benefit to your body. First of all, they must be diverse. This will allow you to adhere to the principle of balanced nutrition. Consumed products should contain a large amount of trace elements and vitamins. Only in this case, the body will receive everything necessary for normal functioning.

Another rule of rational nutrition is the inclusion in the menu of cereals, bread, potatoes or pasta. These foods are rich in carbohydrates and proteins, as well as fiber, vitamins and minerals.

Mandatory components daily menu should be legumes, fruits and vegetables. them in daily menu include in the amount of five hundred grams. Vegetables provide the body with much-needed dietary fiber, vitamins, antioxidants and organic acids. Especially useful will be broccoli and lettuce, cucumbers and herbs, Brussels sprouts and spinach.

Rational nutrition provides daily intake of dairy products, which are a valuable source of much-needed calcium for the body. It is advisable to replace fatty meat with lean meat, as well as poultry, fish, legumes or eggs. At the same time, the norms of rational nutrition will be observed. Protein enters the body right amount, but you will not eat unnecessary animal fat.

Adhere to the principles of rational nutrition! Choose low-fat foods to eat. Avoid fried foods and replace them with boiled ones. Use olive oil instead of sunflower and butter, it is rich in useful substances.

With a balanced diet, volumes should be limited fast sugars and carbohydrates. Their share in the daily calorie content should be from 150 to 200 kcal.

The rules of rational nutrition provide for the use of clean water. It is necessary for the normal flow in the body. chemical reactions. The daily consumption of pure water for an adult is two liters.

The norms of rational nutrition are as follows: no more than twenty grams of pure alcohol per day is allowed. Even a slight excess of this dose brings harm to health.

It should be borne in mind that the basis of a balanced diet is only natural food. That is why stick to the menu, which will include only healthy meals, best at home. After all, catering organizations use various nutritional supplements, preservatives, and often simply low-quality products. Such food can satisfy hunger, but there will be no benefit from it.

Getting rid of extra pounds

Many people are convinced that in order to lose weight, you need special diet. Rational nutrition is what is needed to get rid of extra pounds! It will normalize metabolic processes in the body and replenish the cells with all essential vitamins and minerals. Eating rationally, you can not only maintain and maintain your health, but also get a charge. good mood and cheerfulness.

What is this system? Rational nutrition for weight loss provides for a regular five to six meals a day. At the same time, portions of dishes prepared with minimal heat treatment should be small. It is recommended to drink non-carbonated mineral water, natural juices and tea without added sugar.

When compiling a menu for a balanced diet for weight loss, the following products should be included:

Any cereals;
- soups prepared on the basis of broths from mushrooms, beans or meat;
- lean fish, except for smoked and canned food;
- fruits (grapes and bananas in limited quantities);
- vegetables, except radishes and peas, beans and asparagus;
- dairy products (other than cheese).

There should be no coffee and carbonated drinks, alcohol and sugar in the diet. From flour products in limited quantity it is allowed to eat bread or bread with bran.

Organization of baby food

Toddlers and teenagers are especially acutely aware of the need for protein. This component is extremely important for the development and growth of the body. In this regard, the rational nutrition of children should include the inclusion in the menu of products such as milk and eggs. In addition, it is important to eat meat and fish regularly.

The most valuable source of animal protein for babies is milk. Children toddler age should consume it daily in the amount of 600-700 milliliters. For schoolchildren, the norm of this product is somewhat lower. It is 400-500 milliliters.

Rational nutrition implies the inclusion in the menu of products containing vegetable proteins. There are many of them in legumes and grains, fruits and vegetables, berries, etc.

Fats are of great importance in the proper nutrition of children. These substances serve as a concentrated source of energy. In addition, they contain vitamins A and D, phospholipids and other elements necessary for babies.

The most valuable source of fat is butter, milk, cream, and eggs. Rational children food should include those products that contain a lot of vitamin E, oils and polyunsaturated fatty acids. These are peanuts and sunflowers, olives and pistachios, hazelnuts and pine nuts.

A wonderful source of carbohydrates for children will be fruits and berries, vegetables and fresh juices, as well as milk (it contains lactose). Only within physiological needs the diet of babies should include marshmallows and cookies, jam, sweets and other confectionery products. They should be no more than 20-25 grams daily.

When compiling a menu for a child, one should take into account the fact that babies are very sensitive to a lack of vitamins in the body. Moreover, the need for these useful substances ah is constantly increasing. Vitamins such as A and D are especially important. Their lack leads to growth retardation, visual impairment, caries, rickets and others. adverse effects. Vitamin C is also important for children.

For the organization of rational nutrition of children, products containing minerals are needed. They (together with proteins) serve as a building material for the teeth and skeleton, and also participate in the normalization acid-base balance and other important biological processes. Therefore, in the daily diet should be fruits and vegetables, milk.

Menu for various ailments

Rational and therapeutic nutrition have much in common. In both cases, it is designed to restore and preserve human health. Health food can be a great alternative medicines, which in most cases only exacerbate pathological processes.

How to compose proper diet nutrition for existing diseases? To do this, you need to highlight those products that are used most often. After that, you should study their composition and determine the energy value. In addition, it is important to identify products that cause allergic reaction. They should be abandoned.

Therapeutic nutrition is a collection of certain rules, adhering to which, you can enjoy food and at the same time remain beautiful and healthy. For example, foods containing iron will strengthen the immune system and relieve anemia. Calcium and potassium will allow the skeleton to become stronger. Magnesium will have a normalizing effect on critical processes endocrine system.

Rational nutrition is called, which ensures the normal functioning of a person, improves his health and prevents diseases. The principles of rational nutrition are energy balance, adherence to the diet and a balanced diet.

The first principle of rational nutrition - energy balance- assumes conformity energy value daily ration energy consumption of the body, no more and no less.

The second principle of rational nutrition - balanced diet. This means that the body must receive those substances that it needs, and in the quantity or proportions in which it is needed. Proteins are the building material for cells, the source of the synthesis of hormones and enzymes, as well as antibodies to viruses. Fats are an energy store nutrients and water. Carbohydrates and fiber are fuel. The ratio of proteins, fats and carbohydrates in the daily diet should be strictly defined.

Briefly, the norms of rational nutrition can be represented as follows:

animal fats - 10%;
vegetable fats - 12%;
animal proteins - 6%;
vegetable proteins - 7%;
complex carbohydrates - 60%;
sugar - 5%.

The third principle of rational nutrition - diet. A balanced diet is characterized as follows: fractional meals 3-4 times a day;

regular meals - always at the same time;
uniform nutrition;
last meal no later than 3 hours before bedtime.

Which products to choose

Try to eat as many fruits and vegetables as possible. Vegetables and fruits that grow in the region in which a person lives are especially recommended for a balanced diet. Meat and poultry are better to choose low-fat varieties, but oily fish On the contrary, it is very useful for the body. Fatty fish contain a large amount of 3-omega acids. Eating fatty fish reduces the risk of cardiovascular disease, arthritis, and sclerosis.

Food is best cooked, steamed, baked, you can use the grill. Frying food is not recommended. During frying, it is not only saturated with excess fats, but also produces carcinogens. If you decide to practice a balanced diet and your health is not indifferent to you, it is better to refuse fried foods.

You should also limit your use canned food, salty, spicy, smoked. You should not abuse various semi-finished products and frozen foods.

For drinking, use pure non-carbonated water, herbal teas, natural juices, fruit drinks, compotes. The use of coffee, tea, cocoa should be limited.

Important Nutrition Points

☀ There are a few more rules that can help rationalize nutrition:

☀ Fruits should be eaten separately from other meals, and preferably 20 minutes before meals and 1-2 hours after meals, can be combined with nuts.

☀ Grains and legumes should not be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.

☀ Vegetables are not consumed with fruits, except when they "met" in the same juice.

☀ Dishes in which the dough is combined with meat are bad for the stomach - pasties, naval pasta, pies, pancakes with meat and dumplings.

☀ Whole milk should not be combined with other foods at all, and remember that an adult body may not perceive it.

☀ Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.

☀ Do not eat dishes with bread.

It is important to understand that rational nutrition is not only eating delicious and wholesome food, but also the diet, as well as the conditions of nutrition. In addition, it must be understood that an excess of certain nutrients can be harmful in some cases even more than a lack of them.

A healthy diet is especially important for people with various diseases or disorders, since nutrition is the main source of nutrients for a well-established activity of the whole organism.

In order to eat rationally, you need to understand why you need to do it. First of all, this is necessary only for you and your body, messy eating will not bring good. Secondly, it is necessary for your entire family, so that you are all healthy, beautiful and happy. The decision is up to you. Remember, only you decide how to behave in a particular area of your life, behavior in nutrition also depends only on you.

What do you think about rational nutrition? How do you rate your nutrition and your health? It is very interesting to know your opinion, share it in the comments below.

In order to be slim, healthy and beautiful, you need to not only breathe clean air, drink clean water but also eat right. Therefore, each of us is simply obliged to know the basic principles of rational nutrition.It is rational nutrition that contributes to proper development, normal life activity, strengthening human health and preventing diseases.

Three basic principles of rational nutrition

They are made up of three components:

Energy balance;
Nutritional balance;
Proper diet.

one). The essence of the principle of energy balance

It says that the energy value of each product can be measured in calories, just like a person's energy expenditure. Energy costs are not the same different people, since they depend on gender, profession, age and physical activity individual. Women spend on average about 10% less energy than men. In the elderly, with every decade of life, energy costs are reduced by 7%. Representatives of mental labor spend energy on 2000-26000 kcal per day, and workers engaged in hard work, or athletes - 4000-5000 kcal.

The meaning of the principle of energy balance is that the number of calories consumed by a person for certain period(for example, a day) should not exceed the amount spent during the same time.

2). The principle of balance

Another of the basic principles of a balanced diet is its balance. The main building material for our organs is protein. Without it, hormones, enzymes, vitamins, antibodies are not produced. Fats are especially valuable in energy. Carbohydrates are a fuel and a source of fiber needed for digestion. The principle of balance suggests that the body for normal life is replenished with proteins, fats, carbohydrates in a certain ratio.

Based on this, a rational balanced diet is provided with the necessary daily calorie content upon admission:

proteins - in the amount of 60-80 g;
carbohydrates - 350-400 g, of which 30-40 g of simple carbohydrates should come, and dietary fiber- 16-24 g;
fat 60-80 g.

The body should receive 1 g of protein per day per 1 kg of weight. For example, weighing 70 kg, you should get 70 g of protein per day. This protein should come from half plant origin, obtained from cereals, seeds, potatoes, pasta, nuts, mushrooms. Protein of animal origin should make up the second half - it must be obtained from meat, fish dishes, as well as from cottage cheese, cheese, eggs.

The same is the daily need of our body for fats - 1 g of fat per 1 kg of weight. Fats should also be of both vegetable and animal origin, they should be supplied in a ratio of 50 to 50. For example, sausage, for example, doctor's, is a source of animal fat; daily requirement in it - 30 g.

As for carbohydrates, 55-57% of them are required per day, most of them are the need for complex carbohydrates, simple (i.e. sugar) the body needs less. It is well known that simple carbohydrates are better absorbed. They contain honey, jam, various sweets, sugar. Fiber, without which digestion is impossible, is complex carbohydrate. It is very important to eat sources of fiber: bread, cereals, potatoes, legumes, vegetables, fruits.

3). Meals according to the regime

Rational nutrition can be carried out by observing some simple, but very important rules:

fractionality (from 3 to 4 doses per day);
regularity (always at the same time);
uniformity;
the implementation of the last meal - no later than 2-3 hours before going to bed.

Rational nutrition can be depicted as a pyramid. With its help, you can limit your fat intake (in descending order) and create a balanced diet.

Healthy eating rules

Eat more food rich in fiber- it regulates digestion, reduces the absorption of fats, lowers cholesterol.
Do not forget about proteins, they form muscles, hormones and enzymes.
In the morning you need to eat more, in the evening less, because the metabolism is more active at sunrise, and at sunset it is more sluggish.
Food should be taken little by little and often;
Useful rejection of canned and refined foods;
Skip reading or watching TV while eating. Attention should be focused on food intake, which should be chewed thoroughly.
Physical education should be done regularly to ensure intensive processing of fat and not lose muscle mass.

If the basic principles of rational balanced nutrition the appearance of a deficiency of certain substances in the body is possible, as it often signals with gastronomic whims. Compliance with the rules of rational nutrition will help you lose (or maintain) weight without harming your health, bring your body and spirit into balance.

Rational human nutrition

2. Basic principles of rational, balanced nutrition

Throughout life, the human body continuously undergoes a metabolism and energy exchange. source necessary for the body building materials and energy are nutrients coming from the external environment mainly with food. If food does not enter the body, a person feels hungry. But hunger, unfortunately, will not tell you what nutrients and in what quantity a person needs. We often eat what is tasty, what can be prepared quickly, and do not really think about the usefulness and good quality of the products used.

Rational nutrition is nutrition that is sufficient in quantity and complete in quality, satisfies the energy, plastic and other needs of the body and provides 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 rational nutrition are:

1) compliance of the energy value of food entering the human body with its energy consumption;

2) the intake of a certain amount into the body nutrients in optimal proportions;

3) correct mode nutrition;

4) variety of food products consumed;

5) moderation in food.

Adverse effects of overnutrition against the background of small physical activity allow us to consider that one of the basic principles of rational nutrition in intellectual work should be to reduce the energy value of food to the level of energy costs produced or increase physical activity to the level of caloric content of food consumed

The biological value of food is determined by the content in it of essential nutrients necessary for the body - proteins, fats, carbohydrates, vitamins, mineral salts. For the normal life of a person, it is required not only to supply him with an adequate (according to the needs of the body) amount of energy and nutrients, but also to observe certain relationships between numerous factors nutrition, each of which has a specific role in metabolism. Nutrition characterized by optimal ratio nutrients is called balanced.

A balanced diet provides for the optimal ratio for the human body in the daily diet of proteins, amino acids, fats, fatty acids, carbohydrates, vitamins.

According to the formula of a balanced diet, the ratio of proteins, fats and carbohydrates should be 1: 1.2: 4.6. At the same time, the amount of proteins in the diet is 11 - 13% of the daily energy value, fats - an average of 33% (for the southern regions - 27 - 28%, for the northern ones - 38 - 40%), carbohydrates - about 55%.

Sources of nutrients are food of animal and vegetable origin, which are conventionally divided into several main groups.

The first group includes milk and dairy products (cottage cheese, cheeses, kefir, curdled milk, acidophilus, cream, etc.); the second is meat, poultry, fish, eggs and products made from them; the third - bakery, pasta and confectionery, cereals, sugar, potatoes; the fourth is fats; fifth - vegetables, fruits, berries, herbs; the sixth is spices, tea, coffee and cocoa.

Each group of products, being unique in its composition, is involved in the preferential supply of the body with certain substances. Therefore, one of the basic rules of rational nutrition is variety. Even while fasting, using a wide range of herbal products, you can provide the body with almost everything you need.

Not in nature ideal products nutrition that would contain a complex of all nutrients, necessary for a person(the exception is mother's milk). With a varied diet, that is, mixed food, consisting of products of animal and vegetable origin, the human body usually receives quite enough nutrients. A variety of foods in the diet has a positive effect on nutritional value, because various products complement each other with the missing components. Besides, varied diet promotes better assimilation food.

The concept of a diet includes the multiplicity and time of eating during the day, its distribution by energy value and volume. The diet depends on the daily routine, the nature of work and climatic conditions. For normal digestion great importance has regular meals. If a person always takes food at the same time, then he develops a reflex to excrete at this time gastric juice and conditions are created for better digestion of it.

It is necessary that the intervals between meals should not exceed 4-5 hours.

The most favorable four meals a day. At the same time, breakfast accounts for 25% of the energy value of the daily diet, for lunch - 35%, for an afternoon snack (or second breakfast) - 15%, for dinner - 25%.

Violation of the diet plays negative role in health. It manifests itself in a decrease in the number of meals per day from four to five to two, an incorrect distribution of the daily ration into separate meals, an increase in dinner to 35-65% instead of 25%, an increase in the intervals between meals from 4-5 to 7-8 hours. Commandments are forgotten folk wisdom about nutrition: “Shorten dinner, lengthen life”; "Eat smart - live long".

Years of practice have developed following rules rational nutrition.

1. Fresh eating. Most useful fresh plants. Stale and dried up is less valuable. Do not leave cooked food even for several hours. The processes of fermentation and decay begin to go on in it. Therefore, it must be eaten immediately.

2. Raw food. It has long been believed that raw plants contain the greatest life-giving force.

3. Variety of food: the more different products included in the diet, the more physiologically active substances enters the body. This is especially important due to the fact that mental load the need for them increases, and appetite is often reduced.

4. A certain alternation of products. It follows from the previous one and indicates that the same dish or product cannot be used for a long time.

5. Seasonality of food. In spring and summer, you need to increase the amount of plant foods. In cold weather, add foods rich in proteins and fats to the diet.

6. Restriction in food. Studies show that those who eat a lot are less efficient, more prone to fatigue.

7. Maximum pleasure from food. To do this, first of all, you need to abandon the rush, although 6s at the time of eating. In addition, one should forever abandon the habit of sorting things out over food, as well as reading.

8. Certain food combinations. There are incompatible dishes, and this must be taken into account. With unfavorable food combinations in the intestines, increased fermentation and rotting of food develop and poisoning occurs with the resulting harmful substances.

9. Avoid dietary stress ( sudden changes diet, causing a significant stress on adaptive mechanisms), i.e. you can’t eat half-starving one day, and eat to satiety the next.

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heart disease hypertension heart attack 1. The balance of energy intake and energy consumption of the body in accordance with gender, age, nature of work. 2...

Balanced diet

Proteins can be called the building materials of the body. Getting from food, they are converted into amino acids during digestion. Their body can split and "let in" for various purposes...

The essence of studying the basic principles of rational nutrition

The basic principles of rational nutrition are as follows: 1) complete satisfaction of the energy, plastic, and other needs of the body; 2) ensuring an adequate level of metabolism; 3) admission to enough vitamins...