Obesity type Male (“apple”) type Excess fat is deposited in the abdomen More common in men Associated with metabolic syndrome, diabetes and cardiovascular disease Female type (“pear”) Excess fat is deposited in the thighs and buttocks More common in women Reliable no association with metabolic syndrome
With excess body weight, all organs and systems of our body suffer: Cardiovascular system Respiratory organs Digestive organs Liver Endocrine system Kidneys Joints, spine Veins Types of body weight Quetelet index Cardio risk vascular diseases Underweight > 18.5 Low Normal body weight 18.5-24.9 Normal Overweight 25-29.9 Increased Grade I obesity 30.0-34.9 High Grade II obesity 35.0-39.9 Very high Obesity grade III 40 Extremely high 18.5 Low Normal body weight 18.5-24.9 Normal Overweight 25-29.9 Increased Obesity I degree 30.0-34.9 High Obesity II degree 35.0-39.9 Very high Obesity III degree 40 Extremely high 
Bread, cereals, potatoes - 5 or more meals daily Meat, poultry, fish, legumes, nuts, eggs daily intake Fats, oils - (occasionally) Sweets (limited) Dairy products: kefir, yogurt, milk, cottage cheese, cheese intake daily Vegetables – 5-6 servings daily Fruit 5-6 servings daily
Pros and cons of fast diets O Atkins diet (Kremlin diet) - you can meat, fish, dairy products, restriction - fruits, vegetables. Nutritionists call such a diet a “ticket to the next world”, because the diet completely excludes carbohydrates, increases the risk of developing atherosclerosis, cardiovascular diseases, promotes the formation of kidney stones and gallbladder, and provokes hormonal disorders. O Diet according to Shelton (separate meals). The body becomes unaccustomed to coping with mixed food, and at the slightest deviation from the diet, problems arise from the gastrointestinal tract O Montignac system (refusal of foods with a glycemic index of more than 50). Requires strict adherence to all restrictions and the slightest deviation leads to weight gain. Fast diets and various pills that guarantee weight loss in 1-2 weeks will help you keep a good figure for a month, then you will return to your previous weight or even gain weight.
Calorie distribution by meal time breakfast 25% second breakfast 15% lunch 35% afternoon snack 10% dinner 15% ), after a few days the appetite will “wake up”. 2. If in the morning “a piece does not go down the throat”, then you need to get up early for a minute. And devote this time to preparing an appetizing and beautiful breakfast. 3. If you are unable to force yourself to get up early, then take care in the evening. Prepare a nutritious breakfast that matches your diet and put it in the refrigerator.
Calculation of daily caloric intake age years (0.0621 x weight in kg. + 2.0357) x 240 = _____ kcal years (0.0342 x weight in kg. + 3.5377) x 240 = _____ kcal Over 60 years old (0 0377 x weight in kg + 2.7545) x 240 = _____ kcal Diets with calories below 1300 kcal are not recommended, because in this case the body does not receive the necessary nutrients for normal life of a woman men age years (0.063 x weight in kg. + 2.8957) x 240 = _____ kcal years (0.0484 x weight in kg. + 3.6534) x 240 = _____ kcal Over 60 years old (0, 0491 x weight in kg + 2.4587) x 240 = _____ kcal
Calorie content per 100 g of the product 100 grams of the product Kcal Lean lamb 166 Lean beef 170 Lean turkey 165 Boiled sausage Sausage p / c Sausage c / k 500 Rabbit 180 Skinless chicken 150 Pork 357 veal 287 Chicken egg 59 Pink salmon 147 Carp 9 5 Shrimps 95 Marine Cabbage 5 Capelin 212 Herring 145 Salmon 160 Canned fish in oil Canned fish in tomato Hake gram of product Kcal Brynza 260 Low fat kefir 30 Natural milk 60 Dairy ice cream 125 Creamy ice cream 178 Sour milk 58 Sour cream 20% fat content 206 Sour cream 30% fat content 29 3 Dutch cheese 377 Cheese processed 271 Ketchup 98 Mayonnaise 627 Vegetable oil 900 Melted butter 887 Cream margarine 746 Buckwheat 335 Potatoes 83 Pasta 332 Oatmeal 385 Rice 283 Semolina 320
Calorie content per 100 g of product 100 grams of product Kcal Green onion 22 Bulb onion 43 Raw carrot 33 Fresh cucumbers 15 Sweet pepper 23 White cabbage 28 Sauerkraut 14 Boiled cauliflower 18 Boiled potatoes 80 Fried potatoes 264 Boiled corn 123 Fresh radishes 20 Lettuce 1 4 Beets boiled 42 tomatoes 19 Garlic 106 Lemons 30 Parsley 47 Rye bread 190 Wheat bread 203 Rolls, muffins Product grams Calories Cake Sugar 374 Caramel Chocolate 540 Marmalade, marmalade Halva 510 Jam, jams Compotes, juices Apricots 46 Oranges 48 Pineapples 46 Watermelon 38 Bananas 90 Grapes 70 Pear 42 Melon 40 Prunes 240 Rose hips 50 Apples 46 Raisins 260 Persimmons 62
Energy consumption for various types physical activity Type of load Kcal / hour Sleep Rest, lying down without sleep homework(washing dishes, cooking, ironing) Reading aloud Fast typing on a keyboard Working while sitting Working while standing Walking at a speed of 4 km/h Slow running Eating Skiing Swimming Cycling Digging
An example of calculating energy costs per day A woman, 56 years old, a doctor Sleep: 8 hours x 50 kcal = 400 kcal Work in the office: 8 hours x 110 kcal = 880 kcal Housework: 4 hours x 100 kcal = 400 kcal Rest (TV, reading books) : 2 hours x 65 kcal = 130 kcal Slow walking (road to work, shop): 2 hours x 190 = 380 kcal TOTAL: 2190 kcal Including gender: for women - minus 10% (200 kcal) Taking into account age 20% ( 400 kcal) TOTAL 1600 kcal. It is important to remember that for every 10 years after the age of 40, the metabolic rate in the body decreases by 3%.
Rational nutrition with diabetes Type II O Bread and flour products: Rye, bran, wheat from flour of the 2nd grade, an average of about 200 g per day. You can indulge in flour products by reducing the amount of bread. Exclude Exclude: pastry and puff pastry products. O Soups Soups from various vegetables, cabbage soup, borscht, beetroot, meat and vegetable okroshka, low-fat meat, fish and mushroom broths with vegetables, permitted cereals, potatoes, meatballs. Exclude: Exclude: strong, fatty broths, milk soups with semolina, rice, noodles. O Meat, poultry Allowed lean beef, veal, rabbit, chicken, turkey boiled and stewed. Exclude Exclude: fatty meats, duck, goose, smoked meats, most sausages, canned food. O Fish Low-fat varieties boiled, baked, sometimes fried. Canned fish in own juice. Exclude: Exclude: fatty types and varieties of fish, salted, smoked, canned in oil, caviar.
Rational nutrition in type II diabetes mellitus O Dairy products O Milk and sour-milk drinks, semi-fat and low-fat cottage cheese and dishes from it. Sour cream - limited, unsalted and low-fat cheese. Exclude: Exclude: salty cheeses, sweet cheese curds, cream. O Cereals Limit within limits carbohydrates: cereals from buckwheat, barley, millet, pearl barley, oatmeal, legumes Exclude: Exclude: rice, semolina and pasta O Vegetables. Potatoes are limited taking into account the norms of carbohydrates (carbohydrates are also found in carrots, beets, green peas). It is preferable to use cabbage, zucchini, pumpkin, lettuce, cucumbers, tomatoes, eggplants. Vegetables can be consumed raw, boiled, baked, stewed. Exclude Exclude: fried, salted and pickled vegetables. O Sweet food. You can use fresh fruits and berries of sweet and sour varieties in any form. Jelly, sambuki, mousses, compotes, sweets on xylitol, sorbitol or saccharin. Exclude: Exclude: grapes, figs, raisins, bananas, sugar, jam, candy, ice cream.
Rational nutrition in arterial hypertension Should monitor the intake of salt (sodium chloride) 2.3 g per day = a teaspoon without top. The physiological norm of salt intake is 2.3 g per day = a teaspoon without a top. 1. Buy fresh meat and poultry, not sausages, sausages and smoked meats and semi-finished products (they contain times more salt than daily rate) 2. Buy fresh or frozen vegetables, not canned ones 3. Do not buy highly mineralized mineral water with a lot of sodium chloride 4. Cook with minimal salt. To start, reduce the amount of salt by half from the usual 5. If the food seems tasteless, shade it with a natural flavor of lemon juice or other vegetable and fruit juices. In this situation, greens (parsley, dill, cilantro, etc.), garlic, onions, horseradish are indispensable. You can use allspice, basil, bay leaf, cumin, cinnamon, paprika and other spices.
Rational nutrition for arterial hypertension 6. Cook food for a couple and only then add salt. 7. Never add salt to food at the table. Remove the salt shaker from the table. 8. Do not eat a lot of ready-made sauces - ketchup, soy sauce, teriyaki and wasabi sauces. 9. Limit the consumption of large doses of strong tea and natural coffee to 3 cups a day, and if they increase blood pressure, cause palpitations and insomnia, completely abandon them, replacing coffee drinks from chicory, barley, hibiscus tea. 10. Vegetable "stimulants" are contraindicated - ginseng, lemongrass, eleutherococcus, pink radiola. 11. In the evening, drink tea with lemon balm, mint, chamomile, valerian, hawthorn. 12. Be sure to include red fish in the menu. The omega-3 fatty acids contained in it have a good effect on the state of the vascular wall, making it less sensitive to pressor (increasing pressure) effects.
Cholesterol-lowering products Recommended Recommended: Vegetable oils Vegetable oils: olive, sunflower, corn or soybean. Poultry: Poultry: chicken, chicken, skinless turkey. Meat: Meat: beef, veal, or lean pork Cereals Cereals: All, preferably whole grains as they are high in dietary fiber Drinks: Drinks: Still mineral water, tea, natural fruit and vegetable juices. Seasonings: Seasonings: basil, dill, cumin, extragon, thyme, marjoram, parsley, pepper. Vegetables: Vegetables: should be consumed at least three times a week, without fat and oil, without cheese and fatty sauces. Fruits Fruits: Eat at least two servings of fruit per day, preferring fruits with skin and pulp, citrus fruits must be present: oranges, tangerines, lemons. Fat-free dairy products Fat-free dairy products: milk, yogurt, cheese and cottage cheese. Fish: Fish: varieties containing Omega 3, such as salmon. Omega 3 reduces blood viscosity, reducing the risk of blood clots.
Cholesterol-lowering foods Exclude Exclude: Meat and poultry: Meat and poultry: duck, smoked meats, fatty pork and beef Sausages: Sausages: fatty smoked sausages, pâtés, lard, ham, sausages. Offal: Offal: liver, lobes, brains. Dairy products: Dairy products: whole and concentrated milk, cream, fatty sour cream and yogurt, fatty hard and processed cheeses. Bread: Bread: all confectionery products, bakery products except whole grains. Fish: Fish: cooked with sauces, smoked or marinated Seafood: Seafood: shrimp, squid Eggs: Eggs: no more than 2 eggs per week, and no more than one egg yolk per day When cooking, try not to use fat, give preference for grilled, baked, boiled, stewed and steamed products. When buying foods, always read the label carefully, choosing cholesterol-free foods.
It ensures the normal condition of the skin and mucous membranes, improves vision, improves the body's resistance as a whole. Vitamin B1 - found in rice, vegetables, poultry. It strengthens the nervous system, memory, improves digestion. Vitamin B2 - found in milk, eggs, broccoli. It strengthens hair, nails, has a positive effect on the condition of the nerves. Vitamin PP - in wholemeal bread, fish, nuts, vegetables, meat, dried mushrooms regulates blood circulation and cholesterol levels. Vitamin B6 - in whole grains, egg yolk, brewer's yeast, beans. Beneficial effect on functions nervous system, liver, hematopoiesis. Pantothenic acid - in beans, cauliflower, egg yolks, meat, regulates the functions of the nervous system and intestinal motility. Vitamin B12 - in meat, cheese, seafood, promotes hematopoiesis, stimulates growth, favorably affects the state of the central and peripheral nervous system. Folic acid - in savoy cabbage, spinach, green peas, is necessary for growth and normal blood formation. Biotin - in egg yolk, tomatoes, brown rice, soybeans, affects the condition of the skin, hair, nails and regulates blood sugar levels. Vitamin C - in rose hips, sweet peppers, black currants, sea buckthorn, is useful for the immune system, connective tissue, bones, promotes wound healing. Vitamin D - in the liver of fish, caviar, eggs, strengthens bones and teeth. Vitamin E - in nuts and vegetable oils, protects cells from free radicals, affects the functions of the sex and endocrine glands, slows down aging. Vitamin K - in spinach, lettuce, zucchini and white cabbage, regulates blood clotting.
State autonomous educational institutionsecondary vocational education
Novosibirsk Region "Novosibirsk Medical College"
Balanced diet
Completed:
2nd year student
day department
Groups No. С22-3
Sadovsky S.A.
What does “sustainable nutrition” mean to us?
Rational nutrition is nutrition,balanced in energy
respect and content
nutrients depending on
gender, age and occupation.
Rational nutrition involves:
1. Energy balance
2. Balanced diet
3. Compliance with the diet
At present, most
our population food is not
corresponds to this concept
only because of insufficient
financial security, but
due to lack or deficiency
knowledge on this issue.
First Principle: Energy Balance
Energy value of the dailydiet should
meet energy costs
organism.
The body's energy consumption depends on
sex (in women they are lower on average
by 10%), age (in the elderly
they are lower by an average of 7% in each
decade), physical
activities, professions. For example,
for people of mental labor
energy costs are 2000 2600 kcal, and for athletes or
persons involved 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 foodsubstances that must be supplied in certain proportions.
Proteins are the main building material organism,
a source of synthesis of hormones, enzymes, vitamins, antibodies.
Fats have not only energy, but also plastic value.
due to their content of fat-soluble vitamins, fatty acids,
phospholipids.
Carbohydrates are the main fuel for life
organism. Carbohydrates include dietary fiber (fiber),
play an important role in the process of digestion and assimilation of food. The ratio of proteins
fats and carbohydrates for
middle-aged people
should be (by weight) 1:1
: 4 (for severe
physical work 1:1:5),
for young people - 1: 0.9: 3.2.
These substances are the body
receives only
if consumed
varied food,
including six
main product groups:
dairy; meat, poultry,
fish; eggs;
bakery, cereals,
pasta and
confectionery;
fats; vegetables and fruits. Proteins are vital
substances in the body. They
used as
energy source (oxidation 1
g of protein in the body provides 4 kcal
energy), construction
material for regeneration
(recovery) of cells,
enzyme formation and
hormones. Need
organism in proteins depends on
gender, age and energy consumption,
amounting to 80-100 g per day, including
number of animal proteins 50 g.
Proteins must provide
about 10-15% calories
daily diet. Part
proteins include amino acids,
which are subdivided into
interchangeable and irreplaceable. How
contain more proteins
essential amino acids, the
they are more complete. Fats are the main
source of energy in
body (oxidation 1 g
fat gives 9 kcal). Fats
contain valuable
organism substances:
unsaturated fatty
acids, phosphatides,
fat-soluble
vitamins A, E, K. Daily
the body's need for
fat is on average
80-100g, including
vegetable fats 20-25 g.
Fats must
provide about 35
% daily calories
diet. the greatest
value to the body
represent fats,
containing unsaturated
fatty acids i.e. fats
vegetable
origin. Carbohydrates are one of the main
energy sources (oxidation 1 g
carbohydrates gives 3.75 kcal). Daily
body's need for carbohydrates
ranges from 400-500 g, including
starch 400-450 g, sugar 50-100 g,
pectin 25 g. Carbohydrates should
provide approximately 50%
daily calorie intake. If
excess carbohydrates in the body, they
turn into fats, i.e. excess
the amount of carbohydrates contributes
obesity
Complex carbohydrates are much worse
are digested. to indigestible carbohydrates
refers to fiber. Despite,
that in the intestines fiber is practically
not absorbed, normal
digestion is impossible without it. In addition to proteins, fats and carbohydrates
essential component
rational nutrition are
vitamins - biologically active
organic compounds,
necessary for normal
vital activity. Flaw
vitamins leads to
hypovitaminosis (lack of
vitamins in the body) and
avitaminosis (lack of vitamins
in organism). vitamins in the body
are not formed, but enter it with
products. Distinguish
water soluble and
fat soluble vitamins.
In addition to proteins, fats, carbohydrates and
the body needs vitamins
minerals that
used as
plastic material and
enzyme synthesis. Distinguish
macronutrients (Ca, P, Mg, Na, K, Fe) and
trace elements (Cu, Zn, Mn, Co, Cr, Ni,
I, F, Si).
The third principle: diet
Food should be fractional (3 - 4times a day), regular (one and
the same time) and uniform,
last meal should be
no later than 2 - 3 hours before bedtime.
With four meals a day
food calorie ratio
separate methods of writing should
be approximately equal to: 30, 15,
35, 20 %.
To ensure a healthy diet
important to stick to the basics
rules that will allow
balanced diet.
Let's take a look at some of
them:
The rules of proper nutrition.
It is very important not to overeat.Snacking on the go is very harmful. During
food should be postponed for a short time
time.
Eat a variety of
products.
Eat at every meal
any of the following products: bread,
cereals and pasta, rice,
potato. These products are essential
source of protein, carbohydrates, fiber and
minerals
Eat several times a day
variety of vegetables and fruits
Milk should be consumed daily and
low dairy products
fat and salt (kefir, sour milk, cheese,
yogurt).
Limit your intake of sugars:
sweets, confectionery, sweet
drinks, dessert. Total salt intake, s
taking into account its content in bread,
canned and other products, not
should exceed 1 teaspoon (6
grams) per day.
Body mass index must match
recommended limits (BMI - 20 - 25).
In order to preserve it, in addition to observing
principles of rational nutrition,
should be moderate
physical activity.
Should not exceed 2 servings
alcohol per day (1 serving contains approx.
10 g of pure alcohol). Higher
doses, even with a single dose,
harmful to the body.
Priority should be given
steam cooking.
Eat less fatty foods
meat.
dietary habits to prevent obesity
A person needs so many calories so that his mass does not exceedlimits of the corresponding Quetelet index. Mass needs to be monitored.
constantly, making the necessary adjustments in nutrition and physical
loads, including fasting days. For
obesity prevention is necessary:
Pay attention to the information about the composition and calorie content
products on labels;
Do not get involved in flour products, especially muffins,
containing fat and sugar;
Avoid excessive consumption of sugar and sweets, use
sugar substitutes;
Avoid food products rich in fat (sausages, sausages,
sausages, fatty dairy products);
Remember that alcoholic drinks, including beer, high-calorie;
Leave the table with a slight feeling of hunger, as the body is already
received enough food, but the signal about it had not yet reached
brain; chew food thoroughly as it
contributes to the extinction of appetite;
With an increase in body weight, increase physical activity.
slide 2
- We don't live to eat, we eat to live.
- SOCRATES
slide 3
- What kind of food do we need?
- How much food do we need?
- When should you eat?
slide 4
- Z O F
- Physical culture, movement, hardening
- Positive emotions
- Rejection of bad habits
- Personal hygiene
- Environmental consciousness and behavior
- Balanced diet
- Elements of health and wellness
- Go to slide 27
slide 5
- Nutrition is the process of assimilation by the body of the nutrients necessary to maintain life, health and performance.
slide 6
- Food undergoes complex processing in the body.
Slide 7
- Nutrients:
- Squirrels
- Carbohydrates
- vitamins
- mineral salts
Slide 8
- PROTEINS
- - the building material of the cells of a living organism.
- - enzymes that affect the absorption of other substances.
- By origin, proteins are:
- Vegetable: rice, soybeans, peas, beans, cereals, bread, etc.
- Animals: meat, fish, milk, eggs, etc.
Slide 9
- CARBOHYDRATES
- -energy source
Slide 10
- Carbohydrates are:
- Sugar (glucose, fructose, lactose - sweet in taste): in honey, in fruits, milk, sugar, sweets.
- Starch: in potatoes, flour, cereals, pasta
- Fiber (dietary fiber): in bran, in raw vegetables- cabbage, carrots, eggplant, etc.
slide 11
- FATS
- - a source of energy that protects the body from cooling
- By origin, fats are:
- Vegetable: sunflower oil, sea buckthorn oil, olive oil, soybean oil, etc.
- Animals: butter, pork fat, chicken fat, etc.
slide 12
- "GOOD" and "BAD" fats
- "Good" light fats: vegetable, milk fat, fish oil.
- Animal fats, especially pork, beef, mutton - consist mainly of refractory, "bad" fats. They are hard to digest by the body.
- Light fats should be eaten even for those who want to lose weight.
slide 13
- VITAMINS
- -increase the body's resistance to disease
- - regulate the work of organs
- Vitamin deficiency - HYPOVITAMINOSIS
- Excess vitamins - HYPERVITAMINOSIS
- Complete lack of vitamins - AVITAMINOSIS
Slide 14
- By their own physical properties vitamins are divided into:
- Fat soluble: A, D, E, K.
- Soluble in water: B, PP, C.
- Technology grade 5 p.159
slide 15
- MINERAL SALT
- Macronutrients:
- Iron is part of hemoglobin
- Potassium - removes water
- Sodium - retains water
- Calcium, Phosphorus - are involved in the formation of bone and dental tissue
- trace elements
- Iodine - regulates the work of the pancreas
- Fluorine - is involved in the construction of bones
- Magnesium is involved in protein synthesis.
slide 16
- WATER
- -part of all organs and tissues
- -Helps in the absorption of all nutrients
- Individual norm of water - 40 g per 1 kg of human weight
- The daily rate of water consumption is 2 ... 2.5 liters. Of the total amount of liquid consumed, clean water accounts for about 1 liter, it comes with drinking water and drinks. The rest (1.5 l) comes with food and is formed in the body itself.
Slide 17
- Rational nutrition is reasonable (from lat. razio - mind), proper nutrition
Slide 18
- Rational nutrition involves the observance of three basic principles:
- Energy balance.
- Variety of food.
- Diet.
Slide 19
1. Energy balance
- Food digested and processed by the body is a source of energy necessary for muscle work, to maintain a constant body temperature and to renew the cells that make up human tissues and organs.
- Each of us should receive as much energy as it spends during the day, i.e., the energy balance must be observed in the body.
- In the case when a person does not receive calories that compensate for energy costs, he loses weight.
- If the influx of energy from food exceeds the energy expenditure of the body, the deposition of fat is inevitable.
Slide 20
- BULIMIA is a mental condition characterized by excruciating bouts of sudden increase in appetite.
- DYSTROPHY
- OBESITY
- Anorexia is a mental disorder expressed by the unwillingness to eat, when in fact the body needs food (aversion to food). Accompanied by physical exhaustion.
slide 21
- The energy delivered to the body with food is measured in calories.
- Calorie (from lat. calo - heat) - a unit of measurement of the energy value of products
slide 22
- Knowing the type of activity, the number of hours of work and the weight of a person’s body, it is possible, using the data given in table 1 (“Energy costs of a person on average per 1 hour per 1 kg of body weight in kcal”), to determine his daily energy costs.
- Energy costs of the student (with a body weight of 50 kg)
slide 23
- There are special tables chemical composition the main food products by which you can calculate the calorie content of a single dish, the entire menu, diet.
- Table 2 shows the calorie content ( energy value) of some products (usually it is expressed in kilocalories per 100 g of product).
slide 24
2. Variety of food
- Food contains all the elements necessary for a person: proteins, fats, carbohydrates, minerals, vitamins. All of them are equally important.
- However, in nature there is no universal product that would contain absolutely all the nutrients. Therefore, only a variety of food can support human health, and vice versa, monotonous food can lead to functional disorders.
- Satisfying the needs of the body in a certain amount and ratio of nutrients.
Slide 25
- The best nutrient ratios are
- 1 part protein
- 1 part fat
- 4 parts carbs
- i.e., the number of grams of fat should be the same as the amount of protein, and carbohydrates should be four times more.
Slide 27
- 3. Diet - the distribution of meals (meal time and quantity) during the day.
- Eating at the same hours contributes to a more intensive separation of gastric juice; at the same time, food entering the stomach immediately finds a certain amount of digestive juice in it.
- On the contrary, irregular eating, i.e. disorderly eating at different hours, is injurious to health and can lead to diseases of the stomach and intestines.
slide 32
- In food, do not be greedy for any food.
- Know exactly the time, place and order.
- Eat if you feel hungry -
- Food is needed to keep you going.
- Always grind food with your teeth,
- It will be more useful, food will go for the future.
- In the company of a pleasant honor by honor
- Eat in a clean, comfortable place.
- That will benefit my advice,
- Who eats and drinks with dignity, in turn.
- IBN SINA
Slide 33
- THANK YOU FOR YOUR ATTENTION
View all slides
- Performed
- 8th grade student
- MOU "School № 101"
- Leninsky district of Saratov
- Kuznetsova Natalya
- Supervisor:
- Aleksandrova V.V.
- The object of study of this work is the human body.
- The subject of the study is the provision of the human body with the elements and nutrients necessary for its vital activity.
- The purpose of the presented work is to identify the provision of the human body with the elements necessary for its vital activity.
- Find out what chemical elements are part of the human body, get acquainted with their role in vital processes.
- Set the ability to maintain a certain balance chemical elements in the human body through a balanced diet.
- Rational nutrition is a physiologically complete nutrition of healthy people, taking into account their gender, age, nature of work.
- It contributes to the preservation of health, high mental and physical performance, resistance to harmful effects. environment, active life and longevity.
- With food, as much energy should be supplied as the body spends on all vital processes.
- Food should contain nutrients in sufficient quantities and in a certain ratio that would satisfy the physiological needs of the body.
- You must follow the diet.
- The diet is based on four
- basic principles:
- regularity of nutrition, i.e. meals at the same time of day;
- fragmentation of food during the day (one or two meals a day is impractical and dangerous to health);
- maximum adherence to a balanced diet at every meal;
- the physiological distribution of the amount of food according to its intake during the day (for breakfast and lunch, a person receives more than two thirds of the total calories of the daily diet, and for dinner - less than one third).
- Proteins - over 50% of the total dry mass of cells.
- Protein food plant origin: peas, beans, millet, buckwheat, etc.
- Animal proteins are found in meat, fish, dairy products, eggs, etc.
- Protein deficiency leads to malnutrition, dystrophy of internal organs, a decrease in body resistance, muscle weakness, and dysfunction of the nervous system.
- Carbohydrates are the main sources of energy for the human body.
- With a lack of carbohydrates, weight loss, a decrease in working capacity, and intoxication of the body develop.
- Excess consumption of carbohydrates can lead to obesity, the development of fermentation processes in the intestines, and diabetes.
- The content of carbohydrates in the daily diet should not exceed 50-100 g (50 g for those engaged in light physical labor, 100 g for those engaged in heavy physical labor),
- Sources of fats: animal products (dairy products, butter, cheese, ice cream, as well as fatty meat, lard, poultry skins) and vegetable fats (sunflower, olive oil, etc.)
- With a lack of fat in the body, resistance to infections and cold decreases, the growth and development of a young organism is delayed.
- Excessive fat intake increases the load on the liver, pancreas and intestines, contributes to the development of atherosclerosis and diabetes.
- squirrel
- carbohydrates
- 4.1 kcal
- 9.3 kcal
- 4.1 kcal
- fat
- - this is a group of low molecular weight biologically active organic compounds, of diverse structure and composition, which are necessary for the proper development and vital activity of organisms, they are irreplaceable nutritional factors.
- Vitamin deficiency is a group of pathological conditions caused by a deficiency in the body of one or more vitamins.
- The lack of vitamins threatens:
- visual impairment (vitamin A), overwork and depression (vitamin B), decreased function of the gonads (vitamin E), impaired blood clotting (vitamin K), susceptibility to infections (vitamin C) and, finally, common rickets (vitamin D).
- Calcium is the most abundant macronutrient in the human body, most of it is found in the skeleton and teeth in the form of phosphates and hydroxyapatites. Calcium deficiency is associated with an increase in fractures, the development of bone osteoporosis, and hypertension; in excess, it is deposited in various organs and tissues, leading to a violation of cardiac activity.
- In the body, the main amount of phosphorus is found in the bones (about 85%), a lot of phosphorus in the muscles and nervous tissue. Together with calcium, fluorine and chlorine, phosphorus forms tooth enamel. With a lack of phosphorus, rickets develops, mental and muscle activity decreases; with its excessive intake, urolithiasis develops.
- The main functions of iodine in the body:
- participation in the regulation of the rate of biochemical reactions;
- participation in the regulation of body temperature energy exchange;
- participation in the regulation of protein, fat, water-electrolyte metabolism
- The main source of iodine is seafood, fish, and especially seaweed.
- With insufficient intake of iodine in the body, the function of thyroid gland and hypothyroidism develops.
- The body of an adult contains about 3-5 g of iron: almost two-thirds of this amount is part of hemoglobin. The rate of iron intake is 10-20 mg/day.
- A large amount of iron is found in beef, beef liver, fish (tuna), pumpkin, oysters, oatmeal, cocoa, peas, leafy greens, brewer's yeast, figs and raisins, apples.
- With a lack of iron in the body, anemia develops.
- Minerals act as a catalyst for nerve reactions, muscle contractions and nutrient metabolism. Chronic fatigue, apathy, poor health - all this indicates a lack of one or another mineral in the body.
- Contains minerals in dairy products, meat, whole grains, vegetables, fruits, legumes and fish.
- Based on the above, the following conclusions can be drawn:
- All substances and chemical elements perform the functions necessary for the normal functioning of the human body.
- A change in the amount of substances and elements in the direction of increase or decrease leads to serious diseases.
- It is possible to maintain the balance of substances and chemical elements in the human body through a balanced diet.
- IN AND. Smolyar "Rational nutrition", Kyiv, 1991
- A. Vasilaki, Z. Kilienko “A short guide to diet food» Chisinau 1980
- Magazine "Good advice" 2004 - 2008
- Egorov A.S., Ivanchenko N.M., Shatskaya K.P.
- The Chemistry Within Us: An Introduction to Bioinorganic and
- bioorganic chemistry. - Rostov-on-Don: Phoenix, 2004.
- Hughes M. Inorganic chemistry of biological processes. - M.: Mir, 1983.
- Web site http://www.college.ru/biology
- https://yandex.ru/images/search?img_url
- https://en.wikipedia.org