The principles of a balanced diet. Balanced diet for weight loss: from theory to practice The basic principle of a balanced diet is

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Health is an indicator of the personal success of any person. They talk endlessly about its importance, but I want to especially highlight the strong nerves and the even work of the organs, which is achieved by proper nutrition and physical fitness. Balanced diet implies the creation of a clear meal schedule, which should contain only the nutrients the body needs.

Rational and healthy diet for weight loss

A balanced diet is the key to health. If the menu is rational, extra pounds will go away, metabolism will normalize, and the body will be saturated with the necessary vitamins and minerals. If you want to lose weight in a month with a balanced diet, you need to learn a few rules that will allow your body to be always in good shape:

• Energy balancing. Food is converted into energy, and if it becomes more than needed, the body stores food in reserve in the form of fat. If you eat little, then the accumulated energy will be extracted from the body. And if you give the body physical exercise, then you need to eat more to balance the energy.
• Balancing nutrients. The body will not be healthy if it does not receive sufficient amounts of proteins, fats and carbohydrates every day. The amount you need is 55% carbohydrates, 30% fat, and 15% protein. Other dietary norms are considered unacceptable and would be considered a violation for a balanced diet.
• Variety of products. To maintain health, especially when you need to lose weight, a person needs 60 different types microelements, so the diet needs to be varied. This is the main difference between a balanced diet and different diets, which urge to give up many foods.

Basic principles

There is a classic theory of the principles of a balanced diet, accepted by all nutritionists in the world, which states:

1. The amount of food should be calculated individually, because intuitive eating is not suitable here. With the help of special programs, it is easy to independently calculate the calorie content and balance of your diet.
2. The food quality is perfect. Food must be fresh, prepared by a trusted chef or yourself, stored properly, and free from flavor enhancers. Ideal food - porridge on the water, fish or steamed meat, dried fruits, honey, vegetables, fruits.
3. Reducing calorie intake with a balanced diet is necessary only when absolutely necessary.
4. Fractional food. Nutritionists say that you need to eat up to 6 times a day so as not to overload the stomach at a time with a large portion.
5. Limit salt and sugar intake. Sugar provokes appetite, and salt provokes hypertension.

Balanced diet

A balanced diet of each individual person is designed to regulate nutrition in a qualitative, quantitative sense, focusing on gender, climatic conditions, age and the specifics of work. Different products have their own ratio of vitamins and amino acids, therefore, they affect the human body in different ways. For example, ready-made buckwheat milk porridge provides a full range of amino acids, while wheat milk porridge provides unbalanced amino acids.

An example of a complete menu for every day and week

With a balanced diet, be sure to consume the following foods:

• meat, mushroom or legume broths;
• porridge;
• low-fat varieties of boiled fish or steamed;
• dairy products in any quantity (except for cheese);
• crispbread, bran bread;
• all vegetables except asparagus, radish, beans, peas;
• all fruits, but grapes and bananas in limited quantities;
• carbonated drinks, alcohol, coffee are completely excluded.

Use an example balanced menu. In the intervals between the main meals, snacks are allowed: nuts, grapefruits, pomegranates, prunes, cottage cheese, yogurt and, necessarily, 1.5 liters of water per day. For breakfast during the week, eat a choice of:

• a glass of low-fat kefir with a crouton;
• a glass of low-fat milk with honey;
• a glass of yogurt and 2 croutons;
• porridge on water 100 grams and tea.

The second breakfast can include any 2 fruits or freshly squeezed juice. For lunch, choose from the following options:

• wheat flatbread, vegetable salad with olive oil, 100 g of boiled meat;
• chicken broth soup, small steamed fish, black bread;
• mushroom soup, spaghetti with herbs and tomato;
• chicken broth, stewed potatoes with carrots, yeast-free bread.

A balanced dinner can be like this (one of 4 options):

• 100 g of boiled chicken meat, Greek salad;
• baked sea fish, fresh vegetable salad;
• seafood salad, bran crispbread;
• carrot casserole, freshly squeezed juice.

The right mix of vitamins, proteins, fats and carbohydrates

A rational diet should be balanced, so the daily intake of proteins, fats and carbohydrates is mandatory. The general health and condition of individual organs, the appearance of a person and his psycho-emotional state depend on the regular intake of all three components. Proteins are construction material for the body and a major component of the body's biological responses. Therefore, every day, with a rational diet, the table should be present (in turn): mushrooms, nuts, eggs, seafood, dairy products.

With fats, our body receives vitamins and fatty acids, which are an essential lubricant for the entire musculoskeletal system, therefore a balanced diet should contain: avocado, peanut or olive oil, cashews, olives, peanuts, almonds, walnuts, poultry, sea fish ... Carbohydrates are the body's main fuel, which drives all important functions. To the main carbohydrate products rational nutrition include: whole grain pasta, oatmeal, buckwheat porridge, rice, vegetables, fruits, rye bread.

The rules and regimen of a balanced diet - the foundations of the theory, the concept

The theory of balanced nutrition emerged about 200 years ago, and Academician A. Pokrovsky made a major contribution to the development of this concept. The essence of the theory of rational nutrition is reduced to the following provisions:

• A balanced diet is considered ideal when the supply of nutrients closely matches their consumption.
• Metabolism is determined by the level of concentration of fatty acids, amino acids, minerals, monosaccharides, vitamins.
• Food in a balanced diet consists of components of different importance.
• Food contains irreplaceable substances that are necessary for the life of the body, but cannot be formed in it.
• Food utilization occurs with the help of the organism itself.

For women and men

With different lifestyles for men and women, their needs for a balanced diet are determined. For older people, you need nutrition, which, with a decrease in appetite and physical activity, will provide the body with all the necessary substances without unnecessary calories. Younger, more physically active people need a balanced diet with additional calories to replace those consumed during exercise.

For kids

A balanced diet plays an important role for the full development of children and the strengthening of the child's body. Already at the age of 5, modern children begin to manifest diseases of the gastrointestinal tract, and the peak of the problem occurs in adolescence. To avoid this, you need to early age pay attention to a balanced ratio of fats, proteins, carbohydrates and vitamins in the child's diet. In the developing body, the processes of energy metabolism are intensified, therefore, the need for nutrients in children is greater than in adults.

The child's menu should be dominated by cereals, fish, meat, vegetables, and milk consumption should be reduced to a minimum. It is categorically impossible for a developing body to eat sausages, chips, French fries, chocolates, sugary carbonated drinks, fast food. This is a direct path to disease. thyroid gland, gastritis and blurred vision. What Dr. Komarovsky thinks about a balanced diet of a child, see the video below:

For vegetarians

With a vegetarian diet, a balanced diet is also important, because there are no animal proteins in it. However, nature has created ideal conditions for vegetarianism, so composing a balanced diet for them will not be very different from the usual rational diet. Regular vegetarianism excludes animal meat, and strict vegetarianism excludes all animal products: honey, eggs and milk. To get the right amount of protein, you need to eat more whole grains and legumes, which together completely replace animal proteins.

Diet for athletes

A balanced diet is very important for athletes, because this is the main condition for the full recovery of the body after exhausting workouts. Without a balanced diet, muscle growth is impossible, otherwise the body will begin to take energy from proteins intended for building the body. The athlete's nutrition should be varied, and the approximate ratio of products is calculated using the following formula:

• fresh fruits, vegetables - 6-10 parts of the total food consumption;
• cereals, cereals, cereals - 6 - 10 parts;
• eggs, poultry, meat - 2-3 parts;
• dairy products - 2-3 parts;
• Proteins should make up at least 12% of all calories;
• water is the basis of everything, and its lack weakens physical activity, so you need to drink at least 2 liters of water per day.

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can diagnose and give recommendations for treatment based on the individual characteristics of a particular patient.

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One of the conditions for well-being, high performance and vitality is a balanced diet that contains the required amount of vitamins and minerals. Their lack leads to fatigue, irritability and drowsiness, which we often feel at the beginning of spring. There are three sources for the body to obtain the necessary elements - balanced natural food, dietary supplements and fortified foods, but they work most effectively in combination.

Andreas Blüthner, director of food fortification division of the German chemical concern BASF, professor at the German University of Mannheim

Vitamins

It is a prerequisite that all water-soluble vitamins B and C, as well as fat-soluble vitamins A, D, E and K are present in the diet. Only all together they ensure the normal functioning of the body.

Vitamin D is often called "sunshine" because it is produced in the skin by exposure to ultraviolet light. This vitamin is essential for strength and is responsible for the absorption of calcium.

Where to look: butter, cheese, milk, liver, egg yolk, fatty fish, fish oil.

Vitamin A affects the formation of immunity and the functioning of the reproductive system. It is often called the "vitamin of the blood", as it is involved in the growth and renewal of epithelial cells.

Where to look: cod liver, beef, pork, chicken liver, butter, hard cheeses, fish fat, milk, egg yolk.

Vitamin E strengthens blood vessels, reduces the risk of blood clots, and strengthens the myocardium.

Where to look: Milk and dairy products, beef, lard, liver, eggs. And also in sunflower oil, almonds, cereals and legumes, walnuts, soybean oil, peanuts, Brussels sprouts, broccoli, green leafy vegetables, sea buckthorn, mountain ash, rose hips.

Vitamin K is important for the formation of bones (provides the synthesis of osteocalcin), plays an important role in the metabolism of bone and connective tissues, contributes to the normal functioning of the kidneys, and also helps to neutralize the effects of toxins.

Where to look: Spinach, cauliflower, cabbage, broccoli, green peas, tomatoes, cucumbers, squash, pumpkin, asparagus, oatmeal, cereals, rose hips, green tea, kiwi, bananas, avocado, olive and soybean oil. And also in animal products: pork and beef liver, milk and dairy products, eggs, fish oil.

B vitamins normalize the functioning of the nervous and cardiovascular systems, improve bowel function, maintain emotional health, help cope with stress, depression, and increased emotional stress.

Where to look: cereals, sprouted grains, cereals, bran, any types of cabbage, onions, carrots, nuts, apricots and dried apricots, spinach, mushrooms, legumes, green vegetables, beets, beans, potatoes, whole milk, dairy products, eggs, fish ...

Vitamin C participates in the processes of hematopoiesis, is necessary for the work of blood vessels, has a beneficial effect on the functions nervous system and is a stimulant in the work of the endocrine glands.

Where to look: citrus fruits, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips, mountain ash, baked potatoes. Herbs: alfalfa, mullein, burdock root, gerbil, eyebright, fennel seed, hay fenugreek, hops, horsetail, peppermint, nettle, oats, red pepper, parsley, pine needles, yarrow, plantain, raspberry leaf, violet leaves, sorrel.

Of course, most of the vitamins are found in fresh vegetables and fruits. However, their consumption inevitably has a seasonal limitation: in winter, as well as in early spring, we have a shortage of fresh food. In addition, a significant part of nutrients is lost in the process of primary and heat treatment. Seasonality also affects the natural content of vitamins and minerals that we obtain from animal foods. In summer, when the animal consumes many useful elements, their level in food will be higher, while in winter and early spring, when the food is fairly uniform, the amount of vitamins decreases.

Dietary supplements

It is important to supplement the missing elements in your diet, in particular with the help of biologically active additives (dietary supplements). These include amino acids, fats, minerals, vitamins, and extracts of various medicinal plants. Unlike vitamins that are sold in pharmacies, dietary supplements include only products of natural origin, which are easily absorbed in the human body and have a beneficial effect on its vital functions.

Fortified products

It is possible to compensate for the deficiency of vitamins in nutrition and increase the biological value of products using industrial fortified products. This process is called food fortification. At the moment, vitamins, functional ingredients and components are being developed that are used to fortify cereals, dairy and fat and oil products, and even in baby food and desserts. For example, an emulsion is made from a solution of vitamin A, after which it is introduced into a food product at the final stage of its preparation at a temperature not exceeding 10-20 ° C. Only under such conditions can a product be properly fortified so that it benefits the body.

Today, food is fortified with fat-soluble vitamins such as A, D and E, which are difficult to obtain from outside in the winter-spring period. But there are also complex solutions - such as Omega 3 acids, which are produced from fish and help the heart and brain work. This way you can maintain the required level of essential substances in the body.

The greatest demand for fortified products is in developing countries, where the population especially suffers from a shortage micronutrients... But at the same time, there is a need for fortified food products in developed countries as well. In the United States, it has long been legally regulated for the enrichment of ready-made breakfast cereals (with B vitamins and vitamin D), margarine (with vitamins A, D and E), and milk with vitamin D. In Canada, the enrichment of milk and margarine with vitamin D is mandatory. In Germany - salt iodization and there are also recommendations for fortification of margarine (vitamin A). As far as Ukraine is concerned, fortification of food products is still voluntary.

However, it is wrong to say that it is better to eat fortified foods than natural foods containing certain elements. They work together and form an important component of a balanced diet. Thus, for good health throughout the year, it is important to lead an active lifestyle, eat a balanced and rational diet and not forget about vitaminization.

Eating right instead of grueling diets. How to eat so as not to suffer from strict diets, but at the same time be slim, happy with your clothes size and be healthy, not exhausted? The most fashionable diets, the most advertised diet pills by friends, can, of course, bring results. The downside is that this result is unlikely to last long, but the side effects will definitely become exhausting accompanying. Appetite returns quickly, metabolism works slower, again the weight is measured by the same extra pounds. What to do? The answer is simple: food needs to be done balanced and moderate .

The concept of "rational nutrition" means full vital activity of the organism, high efficiency and resistance, which contributes to the maximum duration of an active life. In addition to the fact that food should be rational, it should be balanced, i.e. it should optimally correlate nutrients (protein, fat, carbohydrates, vitamins, as well as mineral salts). In the process of a balanced diet, it is necessary to maintain the ratio of fats, proteins and carbohydrates - 1: 1: 4. Let's talk about balance first. Food is conventionally divided into three main groups.

• The first group includes cereals and tubers (for example, sweet potatoes). These foods are good for their "fast" carbohydrates, which means they give us energy.
• The second group includes legumes and foods such as eggs, meat, fish, milk, cottage cheese and other dairy products. Products from this group provide the body with such an essential protein, as well as zinc, iron and various vitamins we need.
• The third group includes vegetables and fruits - suppliers of fiber, vitamins and minerals and the only natural source of vitamin C.

Conclusion: products from each group should be consumed daily. And don't forget to add two liters of water to your balanced diet. The result will be not only a figure showing that your body is healthy and free of unnecessary fat, but also a radiant appearance, as well as energy that will fill your every move!

Now about moderation. For proper nutrition the best is small portions, but more often (every three, and preferably four hours). It is better not to skip meals, because feeling severe hunger, you eat much more than your body needs. And one more valuable piece of advice: don't take a supplement, no matter how tasty the dish turns out to be. Memorize its wonderful taste and promise yourself that you will certainly treat yourself to this dish again, but not now. A few more tips. Refuse food and drinks, which give only temporary joy, and then "litter" the body with harmful substances and add mass to the fat layer.

In order to reduce body weight (if you are overweight) you can calculate fat loss. If you need to lose weight by 1 kg, you need to spend about 700 kcal over the norm, i.e. you need to go in for sports, taking into account the fact that in addition to the 2100 kcal that we spend in everyday life, we also need to spend about 500 - 700 kcal per day, walking, swimming or other sports.

Thus, a daily 2-hour walk (at a pace of 6 km / h) will consume an additional 430 kcal / h. So for two weeks you can lose 1 kg. .

We can also arrange fasting days for ourselves (once every 7 days): meat day, cottage cheese, milk, apple, vegetable. If you have a burning desire to lose weight, it is important to exclude carbohydrate foods, pastries, fatty meats, and animal fats from the menu, and introduce fruits and vegetables (30-50% of the total food mass). In general, eating food after 20 hours is undesirable in this case.

Allocate more time to eat. Eat slowly, enjoy! Make eating a pleasant moment, without asceticism, tedious calculations and nerves. The body will thank you with good health, and you will be in excellent shape!

The principles of good nutrition

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

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…Man is what he eats

Pythagoras

Eating right is important because it makes it possible to:

Prevent and reduce the risk of chronic disease

Stay slim and beautiful

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

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

Rational nutrition involves:

1. Energy balance

2. Balanced diet

3. Compliance with the diet

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

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

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

Thus, a balanced diet means that proteins are provided with 10-15%, fats 15-30%, carbohydrates 55-75% of the daily caloric value. In terms of grams, this will amount to an average of 60 - 80 grams of protein, 60 - 80 grams of fat and 350 - 400 grams of carbohydrates for different caloric intake (simple carbohydrates should account for 30-40 g, dietary fiber - 16 - 24 g) ... Proteins - 10 - 15% Fats - 15 - 30% Saturated fatty acids (EFA) - 7 - 10% Monounsaturated fatty acids (MUFA) - 10 - 15% Polyunsaturated fatty acids (PUFA) - 3 - 7% Carbohydrates - 55 - 75 % Complex carbohydrates - 50 - 70% Dietary fiber - 16 - 24% Sugar - 5 - 10% Principle Three: Diet Meals should be fractional (3-4 times a day), regular (at the same time) and even, the last meal should be no later than 2 to 3 hours before bedtime.

The modern model of rational nutrition has the shape of a pyramid. Focusing on it, you can make a balanced diet for every day.

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

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

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

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

Human nutrition should be rational and balanced, i.e. meet the physiological needs of the body, taking into account the working conditions, climatic characteristics of the area, age, body weight, sex and health status of a person.

The basic principles of a balanced diet are as follows.

The first principle: Strict compliance of the energy value of food with the energy consumption of the body. A person should receive as much energy with food as he spends in a certain period of time (day).

It is necessary to take into account the change in the intensity of metabolic processes depending on age, gender and climatic conditions, since at a young age, metabolic processes are more intense than in the elderly. The physiological needs of women are 15% lower than that of men, in the north the need for energy in people is 10-15% higher, and in the south it is 5% lower than in the population of the central regions.

Second principle. Individual nutrients of a balanced diet (proteins, fats, carbohydrates, minerals, vitamins and other biologically active components) must be in a strictly defined ratio.

The Institute of Nutrition of the Academy of Medical Sciences with the participation of many institutes of regional nutritional problems of the Academy of Medical Sciences, developed and approved by the Chief State Sanitary Doctor of the USSR on May 8, 1991. balanced consumption of nutrients by the main population groups

Table 2 Norms of physiological needs for the adult population ( in a day)

Continuation of table 2

III	1,9	18-29
		30-39
		40-59
IV	2,2	18-29
		30-39
		40-59
V	2,4	18-29
		30-39
		40-59
Standards for the elderly	and old age
Men	60-74
	75+
Women	60-74
	75+
		Women
I	1,4	18-29
		30-39
		40-59
II	1,6	18-29
		30-39
		40-59
III	B9	18-29
		30-39
		40-59
IV	2,2	18-29
		30-39
		40-59

According to these standards, the ratio of proteins, fats and carbohydrates in the diet of the main population groups should be 1: 1, I: 4; persons jammed by physical labor - 1: 1.3: 5; elderly people 1: 1, 1: 4.8. The share of animal protein should account for 55 % the total amount of protein in the daily diet. The balance of fat in food diets should provide physiological proportions of saturated and polyunsaturated fatty acids and correspond to 30% vegetable oil, 70% animal fat.The balanced composition of carbohydrates includes 75% starch, 20% sugar, 5% pectin substances and fiber (based on the total amount of carbohydrates). The content of basic minerals in the diet should meet the physiological needs of a person, and the optimal ratio of calcium, phosphorus and magnesium should be 1: 1.3: 0.5. The intake of vitamins must correspond to the needs of the body and be met by natural products. The nature and nature of the food is of great importance for the quality nutritional value. The energy value of protein should be 12%, fat 30%, carbohydrates 58% of the daily energy requirement of a person.

Third principle. Compliance with a diet is an important indicator in a balanced diet. Diet is the distribution of food during the day in terms of calorie content and volume, i.e. the frequency of meals and the intervals between them. Food should be taken at the same hours. At the same time, nutritional conditions and human mood are of great importance. If the time of the meal is observed, a person develops a reflex of secretion of "fiery" digestive juice, which contributes to better digestion and assimilation of food. Correct distribution of food throughout the day in terms of volume and energy value creates an even load on the digestive system and provides the body's need for the necessary energy.

The volume of food consumed during the day is on average 2.5-3.5 kg. The daily food ration is distributed according to separate methods, differentiated depending on the nature of work and the established daily routine. The most rational for middle-aged people is considered to be four meals a day; for the elderly - five meals a day, with intervals between meals no more than 4-5 hours. Less rational is three meals a day, in which the volume of processed food increases, but 2 hours before bedtime.

The fourth principle. Creation of optimal conditions for the assimilation of food by a person when drawing up a daily diet.

The energy value of daily rations should be provided mainly by carbohydrates from plant foods, which also enrich food with water-soluble vitamins and minerals. Plant food contains a large number of fiber, which prevents the absorption of nutrients, therefore, in the diet, it should be no more than 40% of the total mass of food.

For better assimilation, food should be of a certain volume and temperature, beautifully designed, stimulating the appetite.

The breakfast menu includes a variety of dishes containing meat, fish, cereals, vegetables, fats. It can be made fractional (1 and 2 breakfast), thereby reducing the volume of food and contributing to its better assimilation. Breakfast must include hot drinks (tea, coffee, cocoa), stimulating the secretion of gastric juice.

For lunch, to whet the appetite, it is recommended to include in the menu a variety of snacks, hot vegetarian soups or broths; beautifully designed second courses of meat, fish, vegetables, cereals, pasta. Lunch should be completed with sweet dishes (jelly, compote, mousse, jelly), which reduce the secretion of digestive juices and give a feeling of satiety.

For afternoon tea and dinner, easily digestible dairy and vegetable dishes (cereals, salads, puddings, casseroles, cheesecakes, etc.), drinks (tea, milk, dairy products) are served.

When compiling the menu, it is necessary to ensure a variety of dishes, as well as take into account the season, including dishes from fresh vegetables and fruits in their raw form with the obligatory use of herbs. Diverse food gives the body the opportunity to select biologically active substances necessary for life.

Control questions

1. What is called the energy value of food?

2. Why foodstuffs have different energy values?

3. How is the energy value of the product and diet determined?

4. What kind of food is called rational, balanced?

5. What is the significance of the diet?

6. What are the principles of drawing up a daily ration menu?

7. Make a daily ration for a cook of 30 years old and calculate energy value diet.

8. Fundamentals of Microbiology. The concept of microorganisms

Microbiology the science that studies the life and properties of microbes. Microbes are unicellular organisms widely distributed in soil, water, air. They participate in the processes of the circulation of substances in nature, splitting complex organic substances of residues of animal and plant origin into simple inorganic substances used by plants for nutrition.