The concept of a healthy eating culture. Food culture. Food culture is knowledge

Life is amazing and beautiful in all its manifestations, with ups and downs, sorrows and joys, pros and cons... Simply because it exists. But if there are more and more downs and downs along the way, depression and apathy prevent you from being happy and do not let go of the feeling that everything has reached some kind of dead end, then it means it’s time to change your life in better side. And you need to do this, even when you don’t want to change at all.

We approached the preparation of this article very responsibly. It contains materials from various published publications, conferences, trainings and of course personal experience. The article is filled practical advice, the awareness and application of which will certainly lead to changes in your life. We'll tell you where to start. Each person must determine further actions for himself individually, in accordance with what he wants to receive. Well, let's go! How to change your life for the better.

How to change your life for the better

Where do thoughts about life changes come from?

Everyone wants to be happy, but in order to make the dream come true, sitting and waiting in one place is not enough. Therefore we have to act.

At first thoughts come that say that that’s enough, this is no longer possible! And they, in turn, materialize into actions. This, of course, with a responsible approach to your own life. After all, without doing anything to change the situation, you can bring yourself to a moral emptiness (which is very undesirable, since it is difficult to get out of there). In this regard, whenever the mind and soul are prompted to action, one should immediately begin making the first attempts to change one’s life.

First steps - where to start making changes ?

Everyone intuitively knows and feels that It's better to start with yourself. But it is very difficult to do this, and, in general, the first steps are always the most difficult. But the essence of the problem is also that you need to choose the only one the right way, along which you will need to walk without turning for some time. And also decide what exactly you would like to achieve. To do this you need:

1. Conduct a little research into your life and your own “I”. Think about what aspects you would like to correct, make better, what you don’t like at all, and what aspects it would be desirable to largely eliminate. It is easier to carry out such work not in the mind, but on a piece of paper, writing down all the exciting points, separating, of course, the positive from the negative.
2. Then you need to write down each position, that is, write opposite the desired one - why do you want to achieve this And how to achieve the goal. Those items on the list that have a negative connotation should also be written down, and then crossed out and forgotten about them.

It is precisely this action - writing down your desires, aspirations, needs on a piece of paper - that is the first step towards changing your life, becoming better! It's time for change! A checklist helps you most accurately determine your goal and understand what needs to be removed from your life and what needs to be added in order for it to satisfy you.

A start! But you cannot expect instant improvements, transformations and metamorphoses. This process is quite long and difficult. You need to have a lot of patience. Expecting quick changes can only ruin the whole mood, which will lead to an inevitable breakdown and a return to one’s “trough.”

To change your life you need to tirelessly, constantly work on yourself. It is possible that at first bad thoughts will swarm in your head, your mind will look for all sorts of evidence that happiness is the lot of other people, etc. Almost everyone who has embarked on the path of positive change sins with this. The main thing is not to stop, pull yourself together and continue! And in order not to slip back into your previous attitudes again, you need to use the following recommendations and ways to change your life in a positive direction.

In order to achieve success in any business, you need to draw up a detailed plan actions. So, the first recommendation:

#1 Writing instructions

It is desirable that every maneuver on the way to the goal be considered in detail. This is important, because you can’t forget anything, everything needs to be done correctly. And then you can expect the desired effect.

Remember order in your head and thoughts = order in life! This should become an axiom on the path to change.

How to make a plan correctly? To do this, you should return to the very first step - your wish list. It has already outlined how to achieve each goal. And now this list will be very useful. Just so as not to miss a single detail and make detailed instructions from the notes.

Each list item can be presented in the form of a table. For example, there is a goal: lose weight .

Of course, each table column can contain many more items. Everything is individual. It will also be useful to keep a diary or blog, where, in addition to the goals themselves, you can record your slightest achievements, describe your mistakes, etc.

#2 Mindset for the best results

Always, as soon as despondency and bad mood begin to gain ground again, you need to force yourself by force of will get back on the positive side. In any way: read affirmations, do something calming, listen to music, etc. It’s a good idea to always have some motivators on hand for such cases. At least just your own list, which lists all the good points that change will bring.

You always need to remember for what purposes everything was started. Don’t be shy to tell yourself out loud that everything will work out, write down your achievements. After all, they are quickly erased from memory in the face of even the smallest failures. Seeing the dynamics of positive changes before you, it will be much easier to survive the period of loss of strength.

How to proceed correctly at this stage? You need to eliminate negativity from your life.

1. Avoid quarrels and arguments. And, in general, from all sorts of clashes with people.
2. Always find a compromise solution. Or you can simply ignore the conflict situation.
3. Learn to enjoy the little things, pay attention only to the bright, kind, positive things around you. This leads to good changes and makes the transition easier new level of your existence.
4. You need to “release” your past. Forgive yourself all the negative, sad moments, imperfect actions, etc. Now you should think about a new life, but you need to be “here and now.”

Of course, on the path to happiness, there will be breakdowns and explosions. But we must not allow them to cross out the entire path that has been made and return it to the level from which it began, if not lower. Constant work on yourself will not allow this to happen.

#3 Unnecessary and bad habits are a force pulling you back

This means not only alcohol, smoking, etc. But, in general, all habits that do not go into a new one. happy life. What could it be? It's simple:

• speak obscenities;
• going to bed late, constantly being in a state of extreme lack of sleep;
• forget promises;
• to be lazy;
• put everything off until tomorrow;
• there is a lot to eat or convey;
• watch TV often;
• play toys on the phone;
• forget to wash your hair :)
• biting nails, etc.

Everyone will continue the list for themselves. Ideal people no, but no one is stopping you from striving for perfection. By getting rid of harmful things and acquiring useful things, you yourself will feel better and more confident in yourself.. Getting rid of addictions is difficult, but fun and important process on the road to how to change your life for the better. This point must be included in the plan for joyful changes. And today start replacing harmful things with useful ones. For example, normalize sleep, eliminate watching television from your daily routine, review your diet, etc. Over time (perhaps not immediately), the new habit will take root and bring you one step closer to a wonderful positive future. If you are familiar with this feeling, then remember it more often: the feeling when you realize that you have done a tremendous amount of work on yourself and have achieved a certain breakthrough! This will give you self-confidence, strength to move on, set new goals.

#4 Opening up to people - moving forward

• You can’t hide from people, your family, loved ones, friends, colleagues.. This refers to those who can encourage, support, and simply lift the spirit with their presence. If someone you know has something that is on your wish list, then you need to impartially consider the situation and think about what action allowed this person to have your dream. It’s better to ask how he went towards this goal and achieved it. Perhaps the advice will turn out to be practical, and today it will be possible to fit it into your own plan.

• You should communicate more with friends. It is not necessary to share your experiences and problems, especially if you don’t want to do this. You can simply recharge yourself with positive energy from a pleasant pastime and sweet conversations. The world seems much more beautiful when there is a person in the world whom you can rely on.
• But contacts with angry, pessimistic, and sad people should be significantly limited. And if possible, avoid them completely.

A good incentive for personal growth is the person next to you, to whom you need to grow, and not fall!

By the way, new acquaintances also allow you to move forward, changing previous ideas and attitudes towards new directions in life. After all, they teach you to open up to the world.

#5 Interests and hobbies are what you need!

We need to remember what we were interested in as a child. This is often where the calling lies. For example, you really liked collecting autumn leaves or clumsy sticks that looked like animals, sewing or knitting, decorating old furniture, cook or bake, draw something on whatman paper, teach other children new foreign words etc. Or maybe not in childhood, but in adulthood and in a fully conscious life, I wanted to do something, but somehow I never got around to it or was overcome by doubts. But any person who finds himself in what he loves is happy. So why don't you become happy too!?

In addition, interests can be quite mundane. If you enjoy reading, doing handicrafts, or playing sports, then it’s worth setting aside time for this. And when it seems that nothing interests you, then it only seems. A huge number of things exist in this world in order to distract from sad thoughts and not allow despondency to win and push you back to the beginning of the path. There are many interesting courses and activities that can inspire. And inspiration brings joy!

Step by step comes the realization that there is no turning back, that the heart is completely open to change, the best and most beautiful changes in life. But the recommendations listed are not quite enough to turn the world upside down. in a good way. Therefore, more advice that will change your life is vital.

How to start new life and change yourself? You don't need to be a superman to do this. All methods are incredibly simple. The main thing is to start and over time there will be no trace of pessimism, suffering and complaints.

1. None best methods Changing your life will not help if you constantly clog your body. It is necessary to pay attention to quality and... We are what we eat! It is not necessary to eat only vegetables and fruits from your own garden and not drink alcohol at all. You just need to limit the flow of garbage inside as much as possible.
2. It's worth starting to learn another language. This will not only expand your worldview in amazing ways, but will also be a great opportunity for professional change. Sometimes, when trying to remember a new word, you start to think about its meaning and look for synonyms. All this leads to the development of thinking, forces us to go beyond the ordinary, thus leading to change. And besides, now knowledge of English is more a necessity than a whim.
3. Need to read more. Not magazines and other light reading, but something for development in your specialty. Or classics, sociology, psychology, history, etc. You don’t have to read, but listen. The main thing is to have at least one book in 7 days. That works out to about 52 per year. Fifty-two works that are sure to change your life.
4. Weekends should not be spent on the couch. Anywhere - in the gym, in nature, in a museum, at the cinema, at an exhibition, in another city or visiting relatives. You can even jump with a parachute, learn to ride a horse, touch type, etc. The main thing is to save up more impressions, they fill life, with them it becomes much more interesting. No need to sit still. We need to expand our horizons and the area of ​​contact with the world. Change starts with movement.
5. A personal blog or diary will help you deal with problems faster than they become unbearable.. Their benefit lies in the ability to reason, think and analyze. And it’s better to write in them about what you love most. And if Personal diary maybe no one will read it, then the blog will certainly find its fans, and will also help you earn extra money. And doing what you like and getting paid for it is the dream of many. After all, very often the opposite is true.
6. If you learn to manage your time, life will become much easier. We must develop the habit of making decisions immediately, acting today, and not tomorrow or “later.” Everything that is planned must be done or transferred to the shoulders of another. But, the main thing is that the planned tasks are completed and not postponed indefinitely. Otherwise, they will become a dead weight pulling you down. And we need to fly up! It would also be a good idea to remember everything unfulfilled and write it down. Understand whether there is a need under the given circumstances to complete these matters. If not, then with peace of mind you can cross them out. If yes, then do them soon. This will bring incredible relief and release a lot of new and much needed strength.
7. You should give up stupid spending time on the Internet, especially games, which steal not only time, but also life. If you use the limitless possibilities of the network, then only for good - for development, training, work, etc. And it’s better to communicate with friends live. What could be more beautiful than personal meetings, conversations, tactile sensations, laughter, smiles? Shared pleasant memories are created this way, not by emoticons on the World Wide Web.
8. Stopping being interested in news does not mean falling behind the world. Everyone will talk about the main thing. And everything secondary and superficial only interferes with life, causing unnecessary worries, worries and overshadowing something really important. It's all confusing.
9. It is not for nothing that there is such a proverb - whoever gets up early, God gives him. Having learned to spend the morning hours profitably, you will very soon notice how much more things you can accomplish in a day. Much more than when you go to bed late. To get enough sleep a person needs 7 hours, provided that he leads a healthy lifestyle. If you go to bed at 23.00 and wake up at 06.00, then during your waking hours you can turn the whole world upside down. Today, more and more authors and personal growth coaches advise starting your day as early as possible. People are showing amazing results! There is no limit to admiration when all the work is done before lunch and there is time left to do something else or do something for fun.
10. Traveling is one of the ways to change yourself and your life. You don’t have to fly to distant Australia to understand how diverse the world is. You don’t need expensive tours to realize that there is no point in considering your small space as the whole Universe - it is much wider and goes beyond the limits of consciousness. Traveling makes a person more tolerant, more forgiving of his own and others’ weaknesses, wiser and calmer.
11. Creativity allows you to completely change your worldview. Creativity develops the right hemisphere, which helps us do several things at once without ignoring details. It doesn’t matter what type of creativity you do. The process itself is so captivating that there is no time left for sadness, melancholy and despondency. Much of what seemed unrealistically important and brought pain recedes and becomes secondary, and then completely disappears without a trace if a person is passionate about something. You can do:

• photography,
• drawing,
• singing,
• dancing,
• design, etc.

The main thing is that the work should be enjoyable. Perhaps in the future it will be able to generate income. Realizing yourself in something is very important!

Creative activity has amazing therapeutic properties. It allows you to experience the pain of loss, melancholy, and hopelessness.

1. Sports activities tone the body and provoke a surge of happiness hormones(and improve metabolism). And this is exactly what we are trying to achieve. Therefore regular exercise stress should definitely be one of the points in the plan to change your life.
2. Need to get out of your comfort zone. To get started, you don't need to do anything extreme. It’s just worth visiting a place you’ve never been to, getting to work a different way, changing appearance or image. Even simple rearrangement of furniture helps. Sometimes exit is a painful process, but more often than not it is what encourages you to start a new life. This is quite interestingly written in the book of the same name “How to get out of your comfort zone” by Brian Tracy (MYTH publishing house). It is worth reading for anyone who has decided to take the path of changing their life.

1. It is necessary to restore order in the financial sector. Control of expenses and income, investments and other economic aspects must certainly be present in the plan of a person who wants to change his financial situation. Since nothing can unsettle you like financial difficulties. A hit to the wallet stops us on the path to change, and at such moments we don’t even want to think about creativity and healthy eating. Include the problem of money in your Checklist: take on an additional part-time job, pay a loan on time, change jobs, ask for a raise, etc.
2. We need to throw away unnecessary things. Do not take them to the barn or garage, but rather get rid of them or give them to someone. And constantly maintain balance - by acquiring new things, removing old ones. Old things are the ballast of the past. Which follows you until you remove it from your eyes. To remove it, you need to throw it away. Psychologists advise going through your things as often as possible and throwing away those that you have not used for more than one year. The Internet is replete with a large number of projects about getting rid of unnecessary things that really produce results.

1. It is important to be able to accept the world “with all its giblets.” Refuse assessments and analysis, take a neutral position, or better yet a positive one. Very good at teaching you to see in everything positive sides Elinor Porter's wonderful book Pollyanna. You should read it to the end, this girl, the heroine of the work, will teach anyone to enjoy life, even the most inveterate pessimist.
2. Leave the past in the past. This needs to be done! To move on! No matter how good or bad this time is, it will drag you back, which is dangerous for positive change. We must say “thank you” to him for the lessons, experience, good impressions, pleasant memories and others positive points and let him go in peace. The past has no place in the present, much less a happy future.

And you also need:

• give more than take,
• share your knowledge,
• do not be afraid and do not stop in front of obstacles,
• do what you like;
• develop;
• study;
• change from within.

Of course, that's not all. There is no limit to perfection. But all the ways to change your life for the better come down to the fact that you need to change yourself first. And then the world will be transformed in response!

But what prevents you from starting to live in a new way? The enemies of positive change are the mistakes reformers make. They are the ones who lead to the fact that any positive decision ends in defeat and return to original position, if not worse.

5 mistakes that stop positive change

1. The main aggressor opposing positive changes is our brain. Very often people forget that its function is to save lives, and not to make a person financially secure and happy in all areas. And he perceives the usual way of life, the established way of life, as a safe niche for existence. Anything beyond this will be met with hostility. That is he considers everything new dangerous and threatening to human life.

Therefore, taking important decision to start positive changes, it is important to first agree with yourself. Failures will be avoided not by the specificity of goals (although this is also extremely important), but by the simplicity of the steps to achieve it. That is, the most immodest aspiration should be described in such a way that our defender does not have the desire to give a signal to record the dream as unrealizable.

This influence itself is easy to notice when, for one specific positive thought in terms of changes for the better, there are a million thoughts-excuses from implementing the goal in life. For example, have you decided to run every morning? What about:

• Bad weather?
• Will people watch?
• There are no normal sneakers!
• I have absolutely no strength to do anything today!

Therefore, you need to think through everything down to the smallest detail!

1. It is often believed that to start changes you just need to make a decision and that’s it, then somehow everything will work out on its own. Of course, a solution is necessary. But to realize a goal, it must be specific. Well, it’s not enough to say: “That’s it, tomorrow I’m starting a new life!”, without having an idea of ​​what it will be like in principle. If there is no clearly defined task, there is no understanding of what exactly the result should be, then all the advice on how to change your life for the better may turn out to be useless. Because the lack of specificity deprives the brain of the opportunity to understand the goal and provide a solution to the problem in the form of steps to action.

1. The third mistake is the desire to achieve something without an appropriate supportive environment. This is real, of course, but it will require great amount mental strength and nerves, the presence of the most iron willpower in the world and persistent, unbreakable motivation.

There will always be someone (and more than one) who will undermine confidence and strongly persuade you to turn away from a new path in life. Perhaps these will be close friends. Of course, you shouldn't tear dear relationship. But enlisting the support of a community that shares views on a new life is very important.

1. Another mistake that many people make when embarking on the path of change is the lack of encouragement. They should be for even the slightest achievements. Because everything needs balance. And it is necessary that the discomfort from changes (and it will be) is equalized by pleasant, albeit small, gifts to yourself. For example, in a week of proper nutrition - good cream for the body you have long dreamed of. Per month - Nice dress. This is, of course, for women. Men have their own stimulants and motivations.

1. Mistake #5 - not telling anyone about your decision to start a new life. This happens because of the fear that nothing will work out. And in fact it leads to the fact that it is not possible to implement the plan. A saving thought arises in my head: “It’s good that I didn’t tell anyone anything,” etc. In general, vicious circle. It is not right. You need to speak about your decision, loudly and confidently. This fact imposes some obligations and indicates the seriousness of intentions. And gives strength and energy for success!

Boldness and courage in any endeavor are components of future success. But besides this, some other aspects are important.

1. Start your day right. Avoid office conversations in the morning tapa “I’m so tired of morning traffic jams. The workday would soon be over. The children don’t listen to me at all, I’m exhausted. I'm completely exhausted." Think about the pleasant things in your life, smile more often. Mentally record every time you think about something negative and transform it into something positive.
2. Appreciate what you have. We constantly want to achieve something, to get something that doesn’t exist at the moment. Always. Having acquired one, we immediately begin to think about the next item on the wish list, which is endlessly updated. And there is no time to simply be happy with what is. And it turns out that life is a game where you have to constantly think about how to move to another level. But it is still very important to stop at least for a short moment and thank higher power for all. The ability to thank yourself, God, the Universe for having an important moment that is often underestimated. Saying phrases of gratitude to yourself allows you to realize the good things you have and gives you strength to receive new things.
3. Take responsibility for yourself. You need to realize that everything that happens is the result of a choice once made. There is no need to blame others for your own problems. On the contrary, you should get together and start right now to change the created with my own hands and thoughts about the situation. And continue to remember that no one else can control your life, cope with obstacles and hold accountable for your actions and actions. It's difficult, but necessary. A third party can influence the choice, but only you make it yourself!
4. Help other people, take care of loved ones. Whatever one may say, love begets love, and a good deed done always returns to its source.
5. Listen to your inner voice, trust your intuition.
6. Forgive yourself and others. We all know that forgiveness is best medicine for the soul. We know, but we continue to carry grievances in our hearts for years, destroying ourselves and our lives with this poison.
7. Eliminate forever from your existence such phenomena as laziness and fear. They are the main obstacles on the road to happiness. Laziness arises because you cannot be transported to another life with one click. To do this, you need to work constantly, constantly act, which you really don’t want to do. But fear can only lead to the fact that, having never decided to step into a new life, you will have to end the old one, without ever knowing what real happiness and joy are.
8. Don't beat yourself up if things don't work out. It is better to praise your efforts and encourage you to take further action, rather than convince yourself of your own worthlessness and abandon all your endeavors.
9. Accept what is impossible to change. Leave it alone. Otherwise you can have all your own best years spend it on fighting something that is not worth it.
10. Need to live own life, not someone else's. Therefore, you should determine your true desires and goals, and go only towards them, and not fulfill someone’s will imposed from the outside.
11. End the day right. Never lie down in bad mood and under no circumstances quarrel with loved ones before going to bed. Go to bed on time, even if you feel that you still have the strength to work. It will be counted for you in the morning.
12. Remember that there is always potential within to change your life for the better. And for this you don’t need “tomorrow”, “Monday”, “when I lose weight”, etc. You can and should start right now!

Go back to your wish list. Review it again and know that all of this is achievable. But you need to understand that even the most shabby dream will remain so if you remain inactive and continue to live in the power of stereotypes. Expand the boundaries of your consciousness, learn, develop, change yourself. And then amazing changes will not keep you waiting.

What is meant by the concept of human nutritional culture? and got the best answer

Answer from Helga[guru]
Food culture is:
-knowledge of the basics of proper nutrition;
-knowledge of the properties of products and their effects on the body, the ability to choose and prepare them correctly, making the most of everything useful material;
-knowledge of the rules for serving dishes and eating food, i.e. knowledge of the culture of consumption of ready-made food;
- economical attitude towards food.
The most important principles of rational nutrition:
Correspondence of the caloric content of food to a person’s daily energy expenditure. Violation of this correspondence causes various disorders in the body. It should be remembered that regularly reducing the calorie content of consumed foods leads to a decrease in body weight, significant reduction performance and general activity, increased susceptibility to various diseases. What is extremely dangerous is the supercalorie content of daily portions, from which a person draws more potential energy than he needs for the normal functioning of the body. A systematic increase in calorie content of food leads to a significant increase in body weight and obesity, which also entails health problems.
Satisfying the body's needs in the required quantity and ratio of nutrients. For optimal absorption of food, it is necessary to supply the body with all nutrients in certain proportions. When compiling food rations, the balance of proteins, fats and carbohydrates is primarily taken into account. For an adult healthy person their ratio should be 1:1.2:4.6. Taking into account physiological state organism, nature and working conditions, gender and age of a person, climatic features of the region, scientists have developed norms for the physiological needs for nutrients and energy of various population groups. They make it possible to create a diet for each family. However, it is important to remember that your diet should contain optimal quantity balanced with each other nutrients, i.e. have the proper chemical composition.
Diet. It includes the time and frequency of meals, the intervals between them, and the distribution of calorie content among meals. Optimal for a healthy person is four meals a day, but three meals a day are also allowed, depending on the conditions of work or study. Each meal should last at least 20 - 30 minutes. This makes it possible to eat slowly, chew food well and, most importantly, not overeat. Certain hours of eating allow the digestive system to get used to a stable regime and secrete required quantity digestive juices. With four meals a day, you should distribute the calorie content among meals as follows: 1st breakfast - 18%, 2nd breakfast - 12%, lunch - 45%, dinner -25%. Let's say that with three meals a day, breakfast makes up 30%, lunch - 45%, dinner - 25%. But remember: regardless of diet, the last meal should be 1.5 - 2 hours before bedtime.
With three meals a day, breakfast usually consists of a hot dish (meat or fish with porridge or vegetables, a sandwich and some kind of hot drink- coffee, tea, cocoa).
Lunch should return to the body the energy it expended during the working day. When digesting a large amount of food occurs increased secretion gastric juices, so the lunch menu requires snacks: vegetable salads, vinaigrette, salty fish etc. The production of gastric juice is also “helped” by the first hot dishes, which are rich in extractive substances: meat, fish, mushroom broths. The second hot dish should contain a large number of protein, there is an increased calorie content. It is best to end lunch with a sweet dish, which will inhibit the secretion of gastric juice and cause a pleasant feeling of satisfaction from the meal.
For dinner, dishes made from milk, cereals and vegetables are preferred. You should not eat meat dishes, because they are digested slowly.

It's amazing how ignorant most people are about issues healthy eating. Usually, some serious reason forces us to pay attention to our nutrition - illness or obesity, and it’s good if we start changing our eating habits not too late.

How many of us have knowledge about balanced nutrition, the composition of foods, their effects on the body, basic principles metabolism? After all, the culture of food consumption determines a person’s lifestyle and directly affects his health and appearance.

The foundations of nutritional principles are laid down in our childhood. We eat the way our parents taught us. It often happens that formed eating habits are harmful to our health. If you set out to learn the principles of proper healthy eating and make it part of your lifestyle, then this is the approach - best way develop correct eating habits not only in yourself, but also in your children. After all, family and parents are sources of role models. In addition, you as a parent are responsible for the health of your child and for his upbringing. Establishing good habits during childhood can make life much easier for your children as they grow into adults. Good health, good spirits, the opportunity to live fully interesting life, beautiful body are worth it to provide your child with these opportunities, to raise him healthy and self-confident.

The culture of proper healthy nutrition implies an understanding of the role of food in human life, an understanding of the basic processes occurring in the body under the influence of certain products, the ability to choose the right products and prepare them correctly.

Both the qualitative and quantitative composition of food, as well as the mode of its consumption, are important. Most of inhabitants of our planet today has excess weight precisely because of the lack of food culture. Obesity affects well-being, appearance, self-esteem, and can lead to serious illnesses.

Our body needs a variety of energy and nutritional material. The food we eat must provide us with proteins, fats, carbohydrates, essential minerals and vitamins in order for us to remain vigorous, healthy, and able to work. Therefore, food must be varied and balanced in composition.

And an important factor - food should bring us pleasure! After all, any taste sensations carry a deep physiological meaning; they determine some defensive reactions our body. For example, food that tastes unpleasant is perceived by the body as some kind of danger - food that is not suitable for consumption. Pleasant emotions accompanying a meal provide psychological comfort and form taste sensitivity.

People who care about their health strive to improve the quality of their lives and take care of their bodies. Health and beauty are inseparable things. Balanced diet- one of the most important necessary conditions always feel good and look great. A healthy eating culture is primarily a personal discipline. If you organize your diet wisely, your body will thank you by improving its condition. internal organs, skin, hair, improving health, getting rid of excess weight.

The body can exist thanks to the absorption and assimilation of substances and energy coming from outside and replenishing its losses, i.e. nutrition.

The biological significance of nutrition for the body is multifaceted - food serves as a source of energy for the functioning of all body systems. Part of the energy goes to basic metabolism, necessary to maintain life in a state of complete rest. The other part of the energy is consumed to process food during the digestion process. A lot of energy is burned when the muscular system works. Food supplies the body with “material for construction” - plastic substances from which new cells and intracellular components are built, since in a living organism its cells are constantly destroyed and must be replaced with new ones. Food supplies the body with biologically active substances - vitamins, which are necessary to regulate vital processes. Food plays an informational role: it serves as chemical information for the body. The wider the range of nutrition of an organism (omnivorous), the more adapted it is to its environment.

Let's take a closer look at the role of food for our body. First of all, food, consisting of carbohydrates, fats and proteins, is fuel for the working cells of the body. Each gram of carbohydrates and proteins gives 17 kilojoules (kJ) when burned and in the body, and 1 g of fat gives 39 kJ. The main suppliers of energy during work are carbohydrates and fats. Proteins perform the function of building material, the role of energy material is performed in extreme cases: when there is not enough energy during the breakdown of carbohydrates and fats.

The body's energy requirement changes depending on physical activity. Excess calories cause obesity, deficiency leads to exhaustion. According to recent studies, the following approximate figures for energy expenditure (in kcal) for adult men have been obtained (for women these values ​​are approximately 20% lower):

with complete rest, 1500 kcal per day is spent;

for sedentary work – 2000–2500 kcal per day;

with mild physical work– 2500–3000 kcal per day;

for heavy physical work – 3000 – 4000 kcal per day;

for very severe cases – 4000 – 6000 kcal per day;

for reference: 1kJ = 238 calories.

By calorie content food products have a big difference. Fatty foods (vegetable oils, rendered fat, pork fat, etc.) are among the highest calorie foods. One hundred grams of these products can release approximately 800 to 900 kcal of energy. Sugar products take second place - from 400 to 540 kcal. The calorie content of bakery and cereal products ranges from 220 to 350 kcal; calorie content of meat products – from 115 to 470 kcal; fish products – from 45 to 70 kcal. Vegetables, fruits and berries are the lowest calorie foods. Their calorie content ranges from 20 to 60 kcal, excluding fresh potatoes, grapes, green pea, the calorie content of which ranges from 70 to 80 kcal. It is necessary to note that dried fruits almost 5–8 times more calories than fresh.

You should know what food contains more or less carbohydrates, fats, proteins and groups of vitamins and minerals, and what the energy effect is during biological oxidation.

Carbohydrates – essential component nutrition. During digestion, carbohydrates are broken down and converted into glucose. Carbohydrates are stored in the liver and muscles as glycogen. Excess carbohydrates turn into fat. For the central nervous system to function, a certain level of glucose in the blood is required (1g per liter of blood). Prolonged, heavy muscular work or an insufficient supply of carbohydrates can reduce blood sugar below this level. A deficiency of blood sugar leads to fatigue, apathy, etc. The only way to get rid of such fatigue is to deliver carbohydrates in any form to the body. When glucose is oxidized to carbon dioxide and water, 12 times more energy is released than during oxidation to lactic acid. In other words, complete aerobic oxidation of glucose is much more efficient than anaerobic oxidation, and therefore more economical. To obtain the release of the same amount of energy through aerobic and anaerobic oxidation, in the first case, 12 times less glucose must be oxidized than in the second.

The food of a person performing heavy muscular work requires a lot of energy. The high energy value of fats during combustion - more than double that of carbohydrates - provides them with an advantage as a source of energy. Therefore, food should be relatively rich in fats, but not in too large quantities. When energy demand is low, energy consumption should also be low. With low energy expenditure, it is important to receive adequate nutrition, which includes all the necessary substances in sufficient quantities.

Fat is an extremely concentrated source of energy. However, fat oxidation is much more difficult than carbohydrates, i.e., more oxygen is required to oxidize fat. Therefore, high-calorie nutrition in combination with insufficient physical activity leads to disruption of energy balance and fat metabolism, increased cholesterol in the blood, increased blood pressure, and increased body weight. Fat is also a source of water in the body: when it is oxidized, it is formed in two seconds. one more time more water than during the oxidation of other nutrients. This property of fat, called the camel phenomenon, is used in the treatment of obese patients: excess fat in full man- this is the same hump on a camel; there is the same fat on the waist of a fat man and in the hump of a camel. So, fluid restriction promotes the breakdown of adipose tissue with the release of water and carbon dioxide.

Fats are found in butter and vegetable oil, margarine, pork, beef, lamb, veal, etc. It is believed that vegetable fats (unsaturated) pose less of a risk for the development of atherosclerosis of blood vessels than animal fats (saturated). The body can accumulate fat in significant quantities. A normally well-fed man weighing 70 kg has 7–10 kg of adipose tissue in reserve. This depot as an energy source is enough for 2–3 weeks. The size of the fat depot is very individual. Nerves, muscles, internal organs must be protected by a sufficient amount of fat. Fats in the body are a source of heat and energy and provide protection to internal organs from cold and various damage. Fat provides cells with unsaturated fatty acids, without which the skin would be rough and rough. The biological value of fats lies in the content of vitamins A, D, E and K. Therefore, even those people who want to lose weight through diet should not completely give up consuming fat. Thus, to keep your body healthy, you need to include a certain amount of fat in your diet.

If carbohydrates and fats mainly play an energy role, then proteins are building materials. Proteins are included in all cells of the body as the main component. Therefore, the main purpose of food proteins is to create and restore cells and tissues. Proteins are complex amino acids. There are 20 amino acids, and 8 of them must be supplied to the body through food. These are vital or essential amino acids. The quality of proteins is determined by their content essential amino acids. Animal proteins (meat, fish, milk, eggs) contain more of them than vegetable proteins, and therefore, from the point of view of nutritional value, they are more complete.

Other vital substances in food are vitamins and minerals. During cellular energy exchange, vitamins act as catalysts. The need for them is negligible, but nevertheless they are vital. Lack of vitamins leads to various diseases. Group vitamins A influence growth, resistance to infections and other adverse effects of the body. Group vitamins D have an impact on the development of bone tissue; their deficiency leads children to the development of rickets. Excessive introduction into the body is accompanied by the deposition of calcium salts in internal organs, premature mineralization of the skeleton and growth retardation in children. One of the most valuable vitamins is vitamin E, which is contained in the wheat germ. To achieve high results for athletes, for those who want to be physically developed, sprouted wheat, wheat grain oil and vitamin capsules are recommended E. It is recommended to include this in every person's diet. Lack of vitamin E in food causes disruption of reproductive function. Along with this, muscular dystrophy occurs. Vitamin IN 1 affects the functions of the central and peripheral nervous systems. In mild form, its absence manifests itself in muscle weakness, insomnia, and cardiac dysfunction. With a complete absence of vitamin in the body IN 1 the disease develops take it, leading to paralysis and death. Vitamin AT 2 influences biological oxidation. With its deficiency, inflammation of the mucous membranes of the mouth and tongue, painful skin cracks in the corners of the mouth, and eye disease are observed. Ascorbic acid (vitamin WITH) takes part in redox processes occurring in tissues. Vitamin WITH affects performance. Its absence in food causes a serious illness in humans - scurvy. Hypovitaminosis WITH often observed in the spring, when the vitamin content in food becomes insufficient. In addition, it is possible after suffering from infectious diseases. Signs of hypovitaminosis WITH is easy fatigue, headaches, decreased resistance to infections, loosening and bleeding gums.

The body constantly consumes vitamins and needs a continuous supply. The body's need for vitamins depends on many factors: age, diet, functional activity of the body, conditions environment. The need for vitamins increases significantly during intense muscle work. Therefore, athletes should receive more vitamins from food than people who do not engage in sports. To ensure that the optimal balance between vitamins when consuming food is not disrupted, they must be taken in special balanced complexes.

With proper nutrition, it is necessary to take into account the time factor and food intake. Low nutritional culture is manifested in neglect of diet, incompetence in matters of nutrition, excessive consumption of drinks with narcotic properties (coffee, alcohol), and a vague understanding of the importance of nutrition for health.

An unhealthy lifestyle contributes to the occurrence of disorders of the digestive system, the emergence of diseases of the nervous, cardiovascular, endocrine, excretory and immune systems. All this together worsens performance and health. And we need to get rid of various “enemies” of human health. At the same time, to maintain good health, it is necessary to pay great attention to nutritious nutrition.

Adequate nutrition implies the presence of all of the listed elements without exception.

To achieve good nutrition, six basic conditions must be met.

First: You need to get only the required amount of food. People usually eat much more than what their body needs.

Second: food must maintain a balance between proteins, fats and carbohydrates. Their approximate ratio is 1:1:4. P. Bragg has a different point of view on nutritional balance: 1/5 – proteins; 1/5 – fats, starches, sugars; 3/5 – fruits and vegetables – raw and properly cooked. For most modern people, proteins and fats predominate in their food.

Third: You should drink the required amount of fluid, usually you drink not enough water and very little juice.

Fourth: vegetables should be included in the food along with those parts that contain mineral salts, vitamins, as well as some other important elements (bran peel, seeds).

Fifth: The diet should contain a maximum of vitamins and mineral salts.

Sixth: Herbal products must be obtained from fertile soils, in which there are all natural elements, and not from soils depleted by intensive exploitation.

So, nutritious food should provide the body with various nutrients. The Institute of Public Health has developed a diet that includes food products grouped into seven different groups:

Group 1. Vegetables. Contains vitamins and minerals.

Group 2. Fruits and berries. First of all, the vitamin content WITH.

Group 3. Root vegetables. Carbohydrates, vitamins WITH And A.

Group 4. Dairy products. High-value proteins rich in calcium.

Group 5. Meat, fish, eggs. Proteins, iron (in meat and eggs).

Group 6. Bread and other grain products. Carbohydrates, group vitamins IN, iron.

Group 7. Edible fat. Vitamin A And D, fat, including polyunsaturated fatty acids.

The menu must include all seven of the food groups listed, and the products within the groups must be varied daily.

The diet should be balanced and consist of vegetables, fruits, potatoes and root vegetables, low-fat dairy products, and fish. Raw fruits and vegetables are the healthiest foods for humans. They not only provide vitamins and organic matter, but also add a large volume of distilled liquid required for the proper functioning of the body. They also help maintain an alkaline environment in the body and add variety, flavor and texture to food. Vegetables have no fat or cholesterol. Freshly prepared vegetable or fruit juice is an ideal source of vitamins and minerals in the daily diet. Food should include less meat, sausages, food (table) fats, sugar and sweets.

To create a proper diet, you need to know the composition of basic foods and products - as a source of vitamins. In our textbook There is no need to provide tables that reflect the contents of these products. But you need to have an idea about food groups that contain more or less proteins, fats, carbohydrates and vitamins, and the energy content of these products.

In terms of carbohydrate content, sweet foods occupy leading positions. sugar contains 99.9% carbohydrates, honey – 91.3%. When working at high power for a long time, the body is exhausted, the sugar level in the blood decreases, which leads to a decrease in performance. To maintain it, the use of sweet syrups with vitamin supplements is a way out of this situation. At marathon and ultra-long distances, athletes often use such nutrition. If there is no physical work, and sweet foods are consumed in the same quantities, then excess carbohydrates turn into fat. Bakery and cereal products contain a large amount of carbohydrates - from 44 to 74%. There are no carbohydrates in meat and fish products. At the same time, some meat products occupy leading positions in terms of fat content. If we exclude oil products, which contain from 82 to 99% fat, then in various sausages - from 20% and above, in brisket - 47%, in pork fat - 87%. Some dairy products also contain a large amount of fat: cream, cheeses, sour cream - from 18 to 30%. There are no fats in vegetables, fruits and berries. Proteins like construction material present in meat and fish products, as well as in bakery and cereal products, as well as in dairy products - from 3.2 to 21%. Chum salmon caviar contains 31.6% proteins. A very small percentage of proteins in vegetables, fruits and berries is 0.3 to 2.0%, with the exception of legumes - from 3.6 to 5.0%.

Let's consider foods as sources of vitamins. Vitamin A A most of all in beef liver, from plant products - in carrots, spinach, turnips, cauliflower, apricots. One of the natural sources richest in vitamin D, is the liver of a whale. Cod liver oil, like other fish, contains much less of it, but it is much more than in other products. Vitamin D is in egg yolk, butter, sour cream and milk, which is obtained from animals grazing in the sun and eating plants growing under the sun. Vitamin IN 1 Most of all it is found in brewer's yeast, in legume products, oat and buckwheat groats, and in pork. There is a lot of it in baked goods. By vitamin content AT 2 Yeast takes first place. One hundred grams of brewer's yeast contains twice as much riboflavin as a person needs. The second place is occupied by the liver, followed by the kidneys and heart. Vitamin A WITH Most of all it is found in plant products during their flowering period. Potatoes, corn, wheat and other grains contain a lot of vitamins at this time WITH. An inexhaustible source of vitamin WITH are fruits and vegetables, especially raw ones.

It is necessary to pay attention to lecithin, which has an important nutritional substance in the liver. Mixing with bile in gallbladder, it enters the small intestine to digest fats as they leave the stomach. Lecithin– a powerful agent that breaks fats into small parts of a certain size and quality. The richest source of lecithin is soy, but it is also found in the germ of various grains. Lecithin, which soy is very rich in, is important not only for the digestion of fats. The normal functioning of the nervous system and endocrine glands largely depends on the presence of phospholipid in the body, which is the most important component of lecithin. Nervous people and people with mental work “burn” more lecithin than balanced and calm people, so they need it more. Nutrition Science teaches that nervous system Lecithin and complex vitamin are needed every day IN.

Thus, good nutrition implies healthy eating. With such nutrition, all elements without exception must be present that make it complete and in proper quantities, but without excesses.

Let's return to cholesterol once again. Cholesterol itself is not harmful. It is very important for the course of many processes, and in extreme cases the body even produces it as additional fuel. “Chole” means bile, “sterol” means fatty. Most fats, when consumed in food, are processed by the liver into cholesterol and secreted into bile to later enter the blood, which carries it throughout the body. But when food is overloaded with cholesterol containing animal fats, and when physical activity is not enough to burn the normal amount of cholesterol (not to mention its excess), the blood flow seems to be “suffocated” in sticky cholesterol particles, which settle on the walls of the arteries and clog them. When blood cholesterol levels are above 250 units, the arteries become clogged. This leads to heart disease, stroke and even death.

ABOUT salt. We all know from school, or at least heard, that salt is white death, but we never attach it to it. of great importance. Knowing that salt is harmful to the body, we still use it widely, since salting food has become a habit that has taken root over the centuries. Over the past 45 years, salt consumption has increased 4 times. As a result, hypertension and atherosclerosis, myocardial infarction and cerebral strokes, kidney diseases and osteochondrosis began to actively spread. To maintain constant osmotic pressure in the blood plasma and tissue fluids, for the functioning of nerve cells to maintain the acid-base balance, moderate consumption of table salt is necessary. But its excess increases water metabolism, since it is inseparable from salt metabolism. The heart has to work overload to pump blood under constant pressure. The kidneys are forced to cleanse the body of sodium ions. The walls of blood capillaries contain an inordinately large amount of sodium. The sensitivity of the nervous system increases to painful limits. Salt, like a drug, has taken over our addictions.

Where is the way out? When switching to moderate salt consumption, it is better - in its natural form, which is found in vegetables. Having become accustomed to a low-salt diet - from 2 to 5 grams of salt per day, a person eventually begins to eat low-salt food with pleasure.

To have clean, elastic blood vessels and good blood circulation, you must not only eat right, but also drink correctly. Liquids entering the body must be clean and nutritious.

The human body has an extensive circulatory system. For efficiency and rhythm of work, a healthy heart must communicate with clean arteries so that blood flows freely through them. When consuming hard water, inorganic substances are deposited on the inner walls of blood vessels, which are not absorbed by the body. Consequently, the amount of blood reaching the heart muscle is reduced. The expected consequences are the same as with the deposition of cholesterol on the walls of blood vessels. Therefore, you need to drink purified water. Many people do not pay attention to what kind of water they can drink: tap water or well water, river water or from a well. But hard water contains inorganic substances that cannot be absorbed by the body. Inorganic substances cause the formation of kidney and gallstones, acid crystals in arteries, veins, joints and other parts of the body. Arteries saturated with inorganic substances become stiff. And here age does not matter. Calendar years do not deposit inorganic substances in vessels.

A striking example is the life of the legendary American physiotherapist Paul Bragg. He passed away in 1976. But at 95, P. Bragg did not die of old age. A tragic accident ended his life. While doing the extreme sport of surfing (and this at such an age!!), P. Bragg, in all likelihood, did not calculate his strength, and a giant Florida wave took his life. The pathologist stated that the heart, blood vessels and all internal organs were in excellent condition.

“Whether you drink rainwater, snowwater, or fresh fruit or vegetable juice, remember that these liquids are purified by nature. Rain and snow water is one hundred percent pure, i.e. it completely lacks minerals. Fresh fruit and vegetable juices contain naturally pure distilled water with the addition of certain nutrients such as natural sugars, organic matter and vitamins." There is an opinion that distilled water is dead and does not contain certain mineral elements. To prove this, they cite the example that living beings cannot live in it. It is not true. Distilled water helps dissolve poisons that collect in the human body. It helps pass these poisons through the kidneys without leaving sand and stones in them. Distilled water is the purest water you can get.

So, distilled water is good for its purity status, the absence of salts and dirt. But in our conditions it is impossible to get it in large quantities. We have learned to produce silver water, electrolysis, magnetic, etc. The preparation of such water requires technical training and costs. Therefore, the most practical of all types of life-giving water is melt water. It is formed as a result of melting ice. Melt water is truly calibrated, deeply structured, which maximally favors the metabolism in the body. Melt water has significant internal energy, and when taken, we receive significant energy replenishment.

How to get melt water in our conditions? Water freezes in the freezer compartment of the refrigerator in some container, as a result of which an active cleaning process occurs: all the dirt that was dissolved in it is released to the bottom and falls out. During the freezing process, it is necessary to intervene in it: heavy water, which is contained in an amount of approximately 150 milligrams per liter, is removed from the water. Heavy water contains all the dirt. Since heavy water freezes at a temperature of +3.8 degrees, when artificially frozen in the freezer it freezes first. Its ice is deposited on the walls and bottom of the vessel. If freezing occurs slowly, then you can easily track the ice formation phase and pour the still unfrozen water into an intermediate container. Any heavy water ice remaining on the walls should be removed. Unfrozen water is re-frozen completely. Thawed water is used immediately, as it is good for the first 5–6 hours, and good for up to 12 hours. After this period, it satisfies only that an active cleaning process has occurred in it. Thus, you get the opportunity to drink water either raw, or prepare soups or brew tea.

The exchange of water in the body is closely related to the exchange of minerals that are part of cellular structures. The biological role of minerals is diverse. Thus, sodium chloride is the most important component that determines the osmotic pressure of tissues and biological fluids. The bulk of the mineral substances of bone tissue is calcium phosphate, in smaller quantities calcium carbonate, and the body also contains ions of magnesium, potassium, sodium, chlorine, and fluorine. Various ions are involved in the regulation of enzymatic activity. Excessive intake of ions classified as microelements into the body, or their absence in food, can lead to a number of diseases.

Of the mineral substances entering the body, let us pay attention to the property calcium. This substance is treated in two ways: on the one hand, the optimal calcium content in the body is healthy bones, strong teeth, in old age – absence of osteoporosis. On the other hand, many consider calcium to be a source of osteochondrosis, salt deposits, stones in the kidneys, liver, and bladder. The famous biochemist V.V. has a completely different point of view about the properties of calcium. Karavaeva. He developed his own healing system, the essence of which was to establish acid-base, energy and psychological balance in the body by consuming calcium. V.V. Karavaev, like other scientists, proved and showed why the body needs calcium so much.

It is well known that calcium keeps cells and bones young. At any age, it can prevent skeletal fragility and bone loss. Many studies by both Russian and foreign doctors have shown that calcium is an effective fighter against hypertension. Calcium, blocking absorption saturated fat in the gastrointestinal tract, keeps “bad” type cholesterol in check, and even slows down the development of malignant tumors, as it inhibits the proliferation of cancer cells.

But the main merit of calcium is in neutralizing all acids in the body. When acid-base balance Normally, acids are useful. But if there is an excess of acid, then the vessels, tissues, and intercellular spaces begin to corrode. People who permanently live in acidic environment, there is a chronic lack of alkaline elements. But the body itself strives for biochemical balance, so we often see pregnant women and children eating chalk with pleasure, since a young developing body needs calcium like air. Currently in countries Western Europe and the USA has a calcium boom: they are releasing hundreds of drugs containing calcium, about which there was scant information in the recent past.

When consuming calcium, you must remember that it is especially well absorbed in the company of phosphorus and vitamins. A, D, E. Calcium glycerophosphate optimally combines calcium and phosphorus. Soft fish bones and cartilage contain a lot of calcium and phosphorus, and oily fish a lot of vitamin E, which is necessary for the absorption of calcium. In this case, a particularly powerful healing of the body occurs.

Acidity of the body is the source of many diseases. Atherosclerosis, arthritis, arthrosis are diseases of an acidified body. Normalizing the acid-base balance with the help of calcium allows you to dissolve even stones in the kidneys and gall bladder.

To maintain the acid-base balance, it is necessary to use alkalizing effects, and almost all vegetables have them: carrots, turnips, radishes, cabbage, beets, radishes, salads. And the most alkaline fruits are watermelons, melons, sweet grapes, sweet varieties of apples, pears, apricots, and persimmons.

Control questions

What is the biological significance of nutrition for the body?

Sort foods by calorie content.

What is the role of carbohydrates in the body?

What is the role of fats in the body?

What do you know about squirrels?

What are vitamins in the diet?

What is meant by nutritious nutrition?

What foods do not contain cholesterol?

What foods should you take during long-term work and why?

What vitamins affect performance?

What do you know about minerals?

What are biological role calcium?

How does it affect drinking water on blood vessels?

What do you know about drinking water?

What is the role of lecithin in the body?

How to deal with acidity in the body?

How do salts affect the functioning of the cardiovascular system?

Tell us about the camel phenomenon.

Text: Tatyana Maratova

The culture of our nutrition, our eating habits are established primarily by our parents. They certainly want the best for us, but the healthy eating culture that existed when they were young may be radically different from the way we should eat in the twenty-first century.

Healthy eating culture: what does it consist of?

We live in an era in which changes occur at tremendous speed, including in the field of healthy eating culture. When most of the older members of our family grew up and were brought up - aunts, uncles, grandfathers, grandmothers - they did not have access to a thousandth of the information that is available to us now. And the composition of the products used to be different - people did not know about preservatives, dyes, or milk, which can be stored for a month without being in the refrigerator.

Speaking about the culture of healthy eating, we in no way mean following any diets and, moreover, we do not encourage people to become vegetarians. These are all individual questions, and it is better not to get involved in diet issues without a doctor’s recommendation. A culture of healthy eating involves following certain rules. Of course, it must be based on certain knowledge: about the properties of certain products, about their effect on our body, about their combination with each other. With this knowledge, you can choose products that will suit your lifestyle. You can cook them correctly, making the most of all the beneficial substances they contain.

Some principles of healthy eating

One of the foundations of a healthy eating culture is that the amount of energy that enters the body with food should correspond to the amount of energy that a person expends during the day. If the food we consume is low in calories, our performance is noticeably reduced. If we eat a lot of high-calorie foods without loading our body physical activity, the potential energy received will be spent on increasing our body weight.

The next principle is for food to be digested the best way, it is necessary that beneficial nutrients enter our body in a certain ratio. To compose individual diet, you don’t need to use the services of nutritionists, it’s easier than it seems.

Finally, one of the most important principles that is not always possible to follow is adherence to a diet. This includes the number of meals per day and the intervals between them. For one person, three meals a day is suitable, while another lives such a lifestyle that he needs to eat four times a day. It is important not to change the routine once established, since our digestive system “gets used” to producing gastric juice V certain hours.

A culture of healthy eating is, first of all, a personal discipline. Organize your diet wisely and you'll find that other areas of your life will become more organized.