Ministry of Education of the Russian Federation
Municipal educational institution
Lyceum № 130 "RAEPSh"
Healthy lifestyle.
CULTURE OF FOOD.
Completed by: Protopopova N.S.,
student of group M-111
Barnaul 2005
Introduction……………………………………………………………………………………………………………………….3
1. Power mode .................................................... .......................................……………………four
2. Intervals between meals………………………………….……………………….….....6
Conclusion ………………………………………………………………………………………………………..…….……8
List of used literature………………………………………………….….………….......9
INTRODUCTION
Many of our contemporaries, being educated and cultured people,
are surprisingly ignorant of nutrition. They do not know how much, what, when and even how to eat, they have a random idea about the chemical composition of products, their properties, and know almost nothing about the impact of a particular product on the human body. Usually only some disease makes such people pay attention to their diet. Unfortunately, sometimes it is too late: malnutrition has already thoroughly destroyed the body and one has to resort to treatment.
Being one of the important components of our way of life, the culture of food consumption determines to a large extent the way of life of a person. Those who know the laws of rational nutrition and follow them are more likely to be healthy, active, developed physically and spiritually. The time has come to judge the culture of a person at the table not only and not so much by how he eats, that is, how he uses cutlery, etc., but by what and how much he eats.
Below we will talk about the principles of rational nutrition. They are based on the use of only those products that contain the least amount of harmful substances.
The purpose of this work is to study and show the principles of healthy eating. I will talk about the causes, consequences of malnutrition, give statistics. In preparing this essay, I used both educational and scientific literature on this topic.
DIET.
The concept of "diet" includes: the amount and time of eating during the day; distribution of the daily ration according to its energy value, chemical composition, food set and weight for breakfast, lunch, etc.; the intervals between meals and, finally, the time spent on it. The human body is extremely complex. The harmonic balance of this complex system, which is under the constant influence of the external environment, is what we call health. An important role in maintaining the normal functioning of the body and its health is played by the rhythm of nutrition. The human body is designed in such a way that at a certain time the entire digestive tract prepares itself for eating and signals this. A person who is accustomed to a certain diet can check the clock by the signals of his stomach. If, for some reason, the next meal did not take place, the body is forced to rebuild, and this entails negative consequences. At the hour allotted for eating, or some time later, when thinking about food, gastric juice, which has a great digestive capacity, begins to flow into the stomach, and if at this time there is no food in the stomach, the secreted juice begins to act on the walls of the stomach and duodenum. Frequent violations of the diet lead to the formation of ulcers, gastritis and other diseases of the gastrointestinal tract. In order to avoid such consequences of a violation of normal nutrition, it is recommended to eat something during the hours of normal eating if it is not possible to eat normally.
Human nutrition is regulated by the central nervous system. This is controlled by the so-called food center (appetite center) in the brain. And for the normal and correct operation of this center, the correct diet is extremely important. You need to eat a certain number of times during the day and at certain, strictly established intervals, if possible, correctly distributing food for each of the meals (both in terms of volume and calorie content, and in terms of the composition of nutrients).
As mentioned above, a person who is accustomed to a developed diet at a certain time has a feeling of hunger, an appetite appears. But you need to know that hunger and appetite are not the same thing. Hunger is such a physiological state when the amount of nutrients necessary for the normal functioning of the body ceases to flow into the blood. Appetite, on the other hand, can appear at one sight or even at the memory of delicious food (although there is no physiological need for a new portion of food in the body at the moment). It happens and vice versa - there is no appetite, although the body already needs the next portion of food. Both increased appetite, not caused by physiological necessity, and its absence are a painful condition, most often caused by a systematic violation of the basic rules of nutrition. A normal food reflex is developed from childhood, when the body is formed and eating habits (including harmful ones) are laid. You need to know that in children the food center (reflex) is especially easily excited not only by the type of food, but also by the mention of it. Satisfaction of each unjustified physiological need for the manifestation of appetite will inevitably lead to a violation of proper digestion, to overeating.
The question of how many times to eat a day, at what intervals and what calorie content to take during each meal is one of the problems that is carefully studied by experts. Research by scientists has shown that a one-time meal is generally unacceptable: the human body is in tension with such a meal, not only the digestive system, but also all other systems and organs of the body, especially the nervous system, does not work properly. Two meals a day also makes you feel bad. With such a diet, a person experiences severe hunger, and the digestibility of the most important part of the diet - protein, on average, is no more than 75 percent of what has entered the body. With three meals a day, a person feels better, food is eaten with a good appetite, and protein digestibility increases to 85 percent. With four meals a day, protein digestibility remains at the same 85 percent, but a person’s well-being is even better than with three meals a day. In the experiment, scientists have proven that with five and six meals a day, appetite worsens and, in some cases, protein digestibility decreases.
Conclusion: for a healthy person, it is most rational to eat 4 times a day; three meals a day are also acceptable. As for therapeutic nutrition for obesity, gastritis, colitis and other diseases, the doctor prescribes the diet and diet.
INTERVALS BETWEEN MEALS.
Now about the intervals between meals. From a physiological point of view, it would be ideal to start the next meal only when the digestion of the food eaten in the previous meal is over. To this it must be added that the digestive organs, like every other organ of the human body, need periods of rest. And, finally, digestion has a certain effect on all processes occurring in the body, including the activity of the central nervous system. The combination of these conditions leads to the fact that a person accustomed to a measured diet at the right time has a normal appetite.
One of the indicators of the duration of the act of digestion is the time of removal of food from the stomach. It has been established that during normal functioning of the stomach and other digestive organs, the process of digestion of food lasts about 4 hours. Each meal leads to a more or less pronounced change in the state of the central nervous system. After eating, especially plentiful, some apathy sets in, attention decreases, the will relaxes, a person tends to sleep, that is, in the language of a physiologist, conditioned reflex activity falls. This state of the central nervous system, which occurs immediately after eating, lasts for an hour or more, depending on the abundance of food taken. Then all these sensations are smoothed out, and finally, by the end of the fourth hour, the food center returns to its normal state - appetite reappears. And if a person who is accustomed to the regime does not eat in a timely manner, he becomes weak, attention decreases, and working capacity decreases. And in the future, the appetite may disappear. If you are systematically late with food or eat on a full stomach, the normal activity of the digestive glands is disturbed, digestion is upset. A longer interval between meals falls on the period of night sleep, but it should not exceed 10-11 hours. The general rule is the following: intervals between small meals can be short (2-3 hours), but eating earlier than 2 hours after the previous meal is not advisable. On average, the breaks between meals should be 4-5 hours.
Of great importance is the distribution of the daily diet, that is, the preparation of the menu. Here the questions of the quantity of food, its qualitative composition and the sequence in taking individual dishes are combined.
The total amount of food consumed by a person per day, along with liquid meals and drinks, averages about 3 kilograms. Breakfast is the first meal after sleep. During a night's sleep, everything eaten the day before was digested, all the organs of the body, including the digestive ones, rested and favorable conditions were created for their further work. Scientists involved in nutrition are unanimous in the fact that it is necessary to have breakfast, regardless of whether a person is engaged in physical or mental activity. It can only be about what part of the diet should include breakfast. It is believed that if a person is engaged in physical labor, then breakfast should contain approximately 1/3 of the daily diet, both in terms of volume and nutritional value. If a person of physical labor eats a breakfast that is insignificant in terms of volume and nutritional value, or even worse, starts work on an empty stomach, then he cannot work with full load, and his performance drops significantly. It has now become fashionable, especially among knowledge workers, to limit themselves to a cup of coffee or tea for breakfast. They refer to the lack of time and appetite. Both are the result of an incorrect lifestyle, a general regimen, including a diet. Putting things in order in the diet (as, indeed, in the whole way of life) is quite within the power of a person, and anyone who wants to can overcome the bad habit of eating improperly, and by the way, give up bad habits, such as alcohol abuse and smoking .
We eat to live. The organism exists only thanks to the use and further assimilation of substances that it needs. It is very important to know what he needs, and in accordance with this form his own food culture.
Unfortunately, many people think about what they eat only if they have a disease. It's better not to bring it up.
Importance of food
This is the first thing to think about when it comes to food culture.
Food is a drink or food, due to the intake of which the body replenishes its energy reserves and substances necessary for normal metabolism.
These are proteins, fats, carbohydrates, minerals, trace elements. They are assimilated by cells, as a result of which energy is produced, accumulated, supporting the vital activity of the organism and ensuring its growth processes.
Also, food is a source of pleasure. And it is very important to eat delicious food, not only because it brings pleasure. When a person eats something pleasant, then his digestion is efficient. Saliva and gastric juice are secreted in sufficient quantities. And these are powerful substances that kill microbes that cause fermentation and rotting of undigested food.
Mode
It is extremely important in the culture of food. The concept of "mode" includes the following components:
- The amount and time of meals during the day.
- Competent distribution of the daily ration, taking into account the energy value of products.
- Accounting for the chemical composition of products and their mass.
- Compilation of a varied diet.
- Intervals between meals.
- The time it takes to absorb it.
Our body is a complex system. Its balance and harmony is constantly exposed to external factors. Therefore, maintaining a rhythm of nutrition is the minimum that a person can do for the normal functioning of his body.
It is extremely important to always eat at about the same time. A person who has adjusted his rhythm can even check the time by the feeling of hunger. It’s just that at certain moments of the day, the digestive tract prepares itself for eating and gives signals to the body about this.
You can’t break the rhythm - you have to eat. Otherwise, the gastric juice reflexively entering at this time begins to affect the duodenum and the walls of the stomach. If this happens often, then the result may be an ulcer or gastritis.
Intervals
If a person set out to form a culture of healthy eating, then intervals should also be paid attention to. They largely determine the notorious rhythm and regime.
From a physiological point of view, the ideal time to eat is the moment when the food that got into the stomach in the previous meal has already been digested.
There are average data for orientation. If a person’s digestion is all right, then on average it takes 4 hours to digest food. After this time, appetite usually appears. In principle, eating every four hours is the best option.
But there is also a longer interval between meals. It falls during sleep. And it should not exceed the mark of 10-11 hours.
It is not necessary to strictly adhere to this particular regimen. The most important thing is not to eat earlier than 2 hours after eating. It's just not practical. 2-3 hours is an acceptable interval, but then you need to eat in small portions.
What does the body need?
If a person is carried away by the culture of healthy eating, then he will have to delve into the study of the composition of products in order to form his diet. And it's pretty interesting. So, here is what our body needs:
- Carbohydrates. They perform supporting, structural, plastic, osmotic, receptor and energy functions. In simple terms, this is the basis, and also the main source of strength.
- Fats. This is the most concentrated source of energy. However, fat is more difficult to oxidize than carbohydrates. Therefore, its quantity must be minimized. If a person has an inactive lifestyle, then in the end everything will lead to a violation of fat metabolism and energy balance, as well as to weight gain.
- Squirrels. "Building material" of our body. Proteins are the constituent elements of all its cells. The synthesis of enzymes, hemoglobin, peptide hormones, as well as many other processes cannot be carried out in the normal mode if they are not enough in the body.
- Vitamins and minerals. They take part in all biochemical processes of the human body. Their importance is difficult to overestimate.
It is very important that a person, engaged in the formation of a nutrition culture, learns to “supply” all the listed substances to his body, consuming their useful sources. In sweets, for example, a high concentration of carbohydrates. But will the body feel good if it lives on chocolate? Oatmeal, rice, nuts, fruits, cereals are also sources of carbohydrates, but more healthy and rich in vitamins.
Energy demand
As mentioned above, food is the "fuel" for the body. 1 gram of proteins and carbohydrates is equal to 17 kJ, and fat - 39 kJ. The exact amount of energy a person needs is determined by his physical activity. Here are approximate data for men (for girls they are 20% lower):
- The most calm, sedentary lifestyle - 1,500 calories per day.
- Sedentary form of labor activity - 2,000 - 2,500 kcal.
- Light physical work - 2,500 - 3,000 kcal.
- Hard physical labor - 3,000 - 4,000 kcal.
- Very hard work - 4,000 - 6,000 kcal.
calorie count
If you want to lead a healthy lifestyle, the food culture and all of the above knowledge will definitely help. Taking into account your energy needs, it will be possible to draw up a competent diet, taking into account the calorie content of dishes.
It's simple. Take, for example, breakfast: americano with milk (56 kcal), two-egg omelette (270 kcal), 150 grams of low-fat cottage cheese (134 kcal), a few slices of grapefruit (37 kcal).
In such a very tasty set, there is everything that the body needs in the morning - a sufficient amount of proteins and carbohydrates, caffeine and vitamins. It is easy to calculate the calorie content of dishes each time.
Sugar
Carried away by the culture of nutrition, you need to pay attention to the consumption of this supplement.
Avoid white sugar altogether. This is a simple carbohydrate, which, in ordinary terms, when it enters the body along with tea or coffee, immediately goes into the side.
The maximum daily intake of sugar is 9 teaspoons for men and 6 for women. But we must remember that this element is found in many other products that we consume (fruits, juices, berries, vegetables).
So the norm for most people is exceeded at times, because they not only drink coffee and tea with sugar, but also eat food that contains it in its natural form.
By giving up sugar, a person will not only render a service to his body, but will also discover a new world of taste sensations. Many people begin to notice a pronounced sweetness in foods that did not seem special before, feel especially pleasant aromas, etc.
Rules to Learn
If you want to accustom yourself to a healthy lifestyle, then you need to start cultivating a culture of nutrition in yourself by remembering the following points:
- You only need to eat the required amount of food. Satisfied - stop. Don't overeat. The main thing is to satisfy hunger.
- It is necessary to observe the ratio of proteins, fats and carbohydrates. It is: 1:1:4. Carbohydrates should prevail, but in a different form (there are some cereals - not an option).
- Avoid white salt. The norm is 2-5 grams per day.
- If the coffee is natural, ground. After drinking a cup, after 20 minutes you need to use a glass of water to normalize the balance.
- It is important to drink a lot. 1.5-2.5 liters of water per day. Some part can be replaced with green tea, natural juices.
- Vegetables are best consumed in combination with vitamin products, bran and seeds. A salad of tomatoes and cucumbers, for example, can be seasoned not with butter or sour cream, but with lemon juice, and sprinkled with linseeds on top.
- Every day you need to consume mineral salts and vitamins.
These are the basic skills of a food culture. Starting to monitor your regimen, a person is guaranteed to improve well-being. At first, it may not be easy, but over time, he will notice a lightness in the body, an unusual tone, a vigorous state of the body as a whole, and even, perhaps, a normalized weight, if there were problems with it.
Do we think about whether we eat right? Surely, you have to do this, and with age more and more often. Someone asks such a question consciously, while someone is prompted to such thoughts by sudden onset of stomach cramps or upset digestion. Be that as it may, at a certain age everyone comes to a simple thought - if you want to live a long life, eat right. If you don't want to, eat when you have to and whatever comes to hand.
Of course, for most people, the former is much more attractive than the latter. But the question immediately arises: what is proper nutrition?
First of all, it should be said that it is not necessary to attach great importance to the "for all" dietary guidelines that are full of dietary guides. All people are different. With its activity of metabolic processes, with various culinary traditions, habits and so on. It's not a secret for anyone: what, say, an Armenian loves, a Kalmyk may not like. Therefore, we warn that the concept of "proper nutrition" in itself is abstract and very approximate.
And although this topic is very extensive, it seems to us that we can single out the fundamental principles, the observance of which allows us to talk about proper nutrition.
First: try to follow the traditions of your national cuisine. In other words, experiment less on your own stomach when you are away from home for a while.
Second: stick to the need for breakfast, lunch and dinner. In other words, eat at least three times a day and, if possible, at the same time. In between these meals, you can also have a little "snack". There will be no big sin if between breakfast and lunch you eat, for example, an apple or drink a glass of milk with a bagel.
Third: know the measure in food and get up from the table with a slight feeling of hunger.
Fourth: of the two great desires - to sleep and eat - always choose the first. Get some rest and only then start eating. When the body is overtired and wants to sleep, not only the brain and muscles are tired, but also the stomach.
Fifth: food must be fresh. Of all cooking methods, prefer the simplest cooking if possible. Eat less fried, smoked or baked foods. Fruits and vegetables are best eaten raw.
Sixth: drink - but do not rush! - more liquid; eat more garlic - at least one to two cloves a day, on an empty stomach. Finely chopped garlic is easy to swallow without chewing, washed down with water. So you will avoid unpleasant garlic breath and get a wonderful harmless natural antibiotic that will "monitor" the microflora in your stomach and intestines. Eat salt, but in small doses. Drink only wine, but good, and make sure that the legs remain light and the head bright.
Seventh: do not eat anything that is not recommended by a doctor you trust.
Compliance with these rules of reasonable nutrition promises you a long life without diseases. This is all the more likely the more conscientiously you stick to them. Try to count which culinary "commandments" named here you are doing. And if not, why not, what's stopping you? Does everything depend on you?
Now let's see how many times the funny hero of another story violated the dietary "code".
Semyon Ivanovich kept heading in the direction of a large grocery store. Under the spoon for a long time sucked. And no wonder: the whole day without lunch. As soon as he had time to eat a sandwich with perforated, bright yellow, appetizing smelling cheese, he was called by the head of the department and assigned urgent work. In general, Semyon Ivanovich was left without dinner.
By evening, the hunger became truly wolfish, if not worse. Hastily running up the steps of the supermarket, Semyon Ivanovich carried his bulky body into a huge hall, full of multi-colored packages on long shelves stretching into the distance. There was such a mesmerizing smell in the hall that he felt dizzy for a moment.
Having mingled with the crowd of buyers, Semyon Ivanovich found himself at the gastronomic department and froze in front of the enchanting spectacle that opened up to him. In the window, in the rays of bright, life-affirming light, were red-juicy slices of ripe sausages. Not far away was a fat-slicked brown pile of smoked chicken legs. A little further away, shining with milky-white sides, rose a pyramid of layers of young fat.
Everything seemed to be calling and singing: "Buy us! Buy us!" It even seemed to Semyon Ivanovich that he really heard this chorus. He even turned around - but can others hear him? But the people around were calm and even somehow indifferently looked at all these benefits. He quickly counted his money. Enough. At least for dinner, he thought to himself.
With difficulty standing in line of three people, he finally found himself in front of a polite young salesgirl. But when, lifting her chin, she pretended to be attentive and ready to fulfill all the wishes of the buyer, Semyon Ivanovich was at a loss from the gastronomic feelings that overwhelmed him and did not immediately find something to say. There was a soft murmur from behind. Stretching out his hand and fixing his burning gaze on the counter littered with meat products, Semyon Ivanovich nevertheless made it clear to the saleswoman where what he wanted was located.
Sausages? Shrugging her shoulders, the girl said. The buyer shook his head in approval.
How? Half a kilo?
Semyon Ivanovich smiled condescendingly, spreading his arms to the sides and making a triple chin, as if to say: was it worth it to stand because of such a trifle.
Kilogram? - the saleswoman continued the monologue.
The buyer "thrown out" two fingers, indicating two kilos.
While the girl was weighing the sausages, Semyon Ivanovich glanced quickly over the counter, frantically thinking about what else to buy. But the girl, apparently unaware of the emotional storm that had seized him, deftly wrapped the weighed one, and, after politely thanking the somewhat strange buyer for the purchase, turned to the lady standing behind him.
Wait a minute! - finally found the gift of speech Semyon Ivanovich. - Wait a minute... That's not all. - He jokingly shook his finger at the flashing paint to a young saleswoman. - I would like, uh, a pound of doctor's and ... half-smoked stick.
Satisfied with his purchase, Semyon Ivanovich began to move from counter to counter. Soon the sausages and sausages in his basket were joined by two bottles of yogurt, a kilogram can of lightly salted herring and a bag of halva. The stomach was furious. Eyes already refused to look at all this abundance.
That's it, it's time to go out, - Semyon Ivanovich firmly decided. But then his attention was drawn to a one-liter can of canned pineapples, proudly standing between jars of green peas and beans. - Okay, the last, and quickly home!
Flying up to the counter, Semyon Ivanovich raised his broad, weighty palm over the pineapples, when he suddenly thought: "Will there be enough money?" He quickly considered in his mind - is it really enough? But pineapples, whatever one may say, were missing. "Well, wow," Semyon Ivanovich thought bitterly, "now the supper is ruined." And with an expression of infinite sadness on his face, he slowly trudged towards the exit.
Ministry of Education of the Russian Federation
Municipal educational institution
Lyceum № 130 "RAEPSh"
Healthy lifestyle.
CULTURE OF FOOD.
Completed by: Protopopova N.S.,
student of group M-111
Barnaul 2005
Introduction……………………………………………………………………………………………………………………….3
1. Power mode .................................................... .......................................……………………four
2. Intervals between meals………………………………….……………………….….....6
Conclusion ………………………………………………………………………………………………………..…….……8
List of used literature………………………………………………….….………….......9
INTRODUCTION
Many of our contemporaries, being educated and cultured people,
are surprisingly ignorant of nutrition. They do not know how much, what, when and even how to eat, they have a random idea about the chemical composition of products, their properties, and know almost nothing about the impact of a particular product on the human body. Usually only some disease makes such people pay attention to their diet. Unfortunately, sometimes it is too late: malnutrition has already thoroughly destroyed the body and one has to resort to treatment.
Being one of the important components of our way of life, the culture of food consumption determines to a large extent the way of life of a person. Those who know the laws of rational nutrition and follow them are more likely to be healthy, active, developed physically and spiritually. The time has come to judge the culture of a person at the table not only and not so much by how he eats, that is, how he uses cutlery, etc., but by what and how much he eats.
Below we will talk about the principles of rational nutrition. They are based on the use of only those products that contain the least amount of harmful substances.
The purpose of this work is to study and show the principles of healthy eating. I will talk about the causes, consequences of malnutrition, give statistics. In preparing this essay, I used both educational and scientific literature on this topic.
DIET.
The concept of "diet" includes: the amount and time of eating during the day; distribution of the daily ration according to its energy value, chemical composition, food set and weight for breakfast, lunch, etc.; the intervals between meals and, finally, the time spent on it. The human body is extremely complex. The harmonic balance of this complex system, which is under the constant influence of the external environment, is what we call health. An important role in maintaining the normal functioning of the body and its health is played by the rhythm of nutrition. The human body is designed in such a way that at a certain time the entire digestive tract prepares itself for eating and signals this. A person who is accustomed to a certain diet can check the clock by the signals of his stomach. If, for some reason, the next meal did not take place, the body is forced to rebuild, and this entails negative consequences. At the hour allotted for eating, or some time later, when thinking about food, gastric juice, which has a great digestive capacity, begins to flow into the stomach, and if at this time there is no food in the stomach, the secreted juice begins to act on the walls of the stomach and duodenum. Frequent violations of the diet lead to the formation of ulcers, gastritis and other diseases of the gastrointestinal tract. In order to avoid such consequences of a violation of normal nutrition, it is recommended to eat something during the hours of normal eating if it is not possible to eat normally.
Human nutrition is regulated by the central nervous system. This is controlled by the so-called food center (appetite center) in the brain. And for the normal and correct operation of this center, the correct diet is extremely important. You need to eat a certain number of times during the day and at certain, strictly established intervals, if possible, correctly distributing food for each of the meals (both in terms of volume and calorie content, and in terms of the composition of nutrients).
As mentioned above, a person who is accustomed to a developed diet at a certain time has a feeling of hunger, an appetite appears. But you need to know that hunger and appetite are not the same thing. Hunger is such a physiological state when the amount of nutrients necessary for the normal functioning of the body ceases to flow into the blood. Appetite, on the other hand, can appear at one sight or even at the memory of delicious food (although there is no physiological need for a new portion of food in the body at the moment). It happens and vice versa - there is no appetite, although the body already needs the next portion of food. Both increased appetite, not caused by physiological necessity, and its absence are a painful condition, most often caused by a systematic violation of the basic rules of nutrition. A normal food reflex is developed from childhood, when the body is formed and eating habits (including harmful ones) are laid. You need to know that in children the food center (reflex) is especially easily excited not only by the type of food, but also by the mention of it. Satisfaction of each unjustified physiological need for the manifestation of appetite will inevitably lead to a violation of proper digestion, to overeating.
The question of how many times to eat a day, at what intervals and what calorie content to take during each meal is one of the problems that is carefully studied by experts. Research by scientists has shown that a one-time meal is generally unacceptable: the human body is in tension with such a meal, not only the digestive system, but also all other systems and organs of the body, especially the nervous system, does not work properly. Two meals a day also makes you feel bad. With such a diet, a person experiences severe hunger, and the digestibility of the most important part of the diet - protein, on average, is no more than 75 percent of what has entered the body. With three meals a day, a person feels better, food is eaten with a good appetite, and protein digestibility increases to 85 percent. With four meals a day, protein digestibility remains at the same 85 percent, but a person’s well-being is even better than with three meals a day. In the experiment, scientists have proven that with five and six meals a day, appetite worsens and, in some cases, protein digestibility decreases.
Conclusion: for a healthy person, it is most rational to eat 4 times a day; three meals a day are also acceptable. As for therapeutic nutrition for obesity, gastritis, colitis and other diseases, the doctor prescribes the diet and diet.
INTERVALS BETWEEN MEALS.
Now about the intervals between meals. From a physiological point of view, it would be ideal to start the next meal only when the digestion of the food eaten in the previous meal is over. To this it must be added that the digestive organs, like every other organ of the human body, need periods of rest. And, finally, digestion has a certain effect on all processes occurring in the body, including the activity of the central nervous system. The combination of these conditions leads to the fact that a person accustomed to a measured diet at the right time has a normal appetite.
One of the indicators of the duration of the act of digestion is the time of removal of food from the stomach. It has been established that during normal functioning of the stomach and other digestive organs, the process of digestion of food lasts about 4 hours. Each meal leads to a more or less pronounced change in the state of the central nervous system. After eating, especially plentiful, some apathy sets in, attention decreases, the will relaxes, a person tends to sleep, that is, in the language of a physiologist, conditioned reflex activity falls. This state of the central nervous system, which occurs immediately after eating, lasts for an hour or more, depending on the abundance of food taken. Then all these sensations are smoothed out, and finally, by the end of the fourth hour, the food center returns to its normal state - appetite reappears. And if a person who is accustomed to the regime does not eat in a timely manner, he becomes weak, attention decreases, and working capacity decreases. And in the future, the appetite may disappear. If you are systematically late with food or eat on a full stomach, the normal activity of the digestive glands is disturbed, digestion is upset. A longer interval between meals falls on the period of night sleep, but it should not exceed 10-11 hours. The general rule is the following: intervals between small meals can be short (2-3 hours), but eating earlier than 2 hours after the previous meal is not advisable. On average, the breaks between meals should be 4-5 hours.
Of great importance is the distribution of the daily diet, that is, the preparation of the menu. Here the questions of the quantity of food, its qualitative composition and the sequence in taking individual dishes are combined.
The total amount of food consumed by a person per day, along with liquid meals and drinks, averages about 3 kilograms. Breakfast is the first meal after sleep. During a night's sleep, everything eaten the day before was digested, all the organs of the body, including the digestive ones, rested and favorable conditions were created for their further work. Scientists involved in nutrition are unanimous in the fact that it is necessary to have breakfast, regardless of whether a person is engaged in physical or mental activity. It can only be about what part of the diet should include breakfast. It is believed that if a person is engaged in physical labor, then breakfast should contain approximately 1/3 of the daily diet, both in terms of volume and nutritional value. If a person of physical labor eats a breakfast that is insignificant in terms of volume and nutritional value, or even worse, starts work on an empty stomach, then he cannot work with full load, and his performance drops significantly. It has now become fashionable, especially among knowledge workers, to limit themselves to a cup of coffee or tea for breakfast. They refer to the lack of time and appetite. Both are the result of an incorrect lifestyle, a general regimen, including a diet. Putting things in order in the diet (as, indeed, in the whole way of life) is quite within the power of a person, and anyone who wants to can overcome the bad habit of eating improperly, and by the way, give up bad habits, such as alcohol abuse and smoking .
CONCLUSION.
Summing up the above, I would like to draw attention to the fact that already the thinkers of the past associated moderation in food not only with a person’s health, but also with his moral state. The ancient Roman philosopher Rufus Musonius believed that “our duty is to eat for life, and not for pleasure, if only we want to follow the beautiful saying of Socrates that while most people live in order to eat, he, Socrates, eats to live." Socrates himself expressed his attitude to nutrition as follows: “Beware of any food and drink that would induce you to eat more than your hunger and thirst require.”
Scientists argue that the basis of most of the diseases of modern man is malnutrition. And the habit is laid to him in the family. Knowledge of the principles of rational nutrition and strict adherence to them in practice will provide all family members with good health and good spirits, the opportunity to live a full, interesting life.
LIST OF USED LITERATURE.
1. Mikhailov V.S. etc. "Culture of nutrition and family health"
2. Malakhov G. P. "Healing forces"
3. Levashova E. N. "Tasty and fast"
