Proper nutrition is the key to health and longevity
Nutrition is a vital process for our body. if you want to live, you need to eat. As a result of this process, we get energy, building material for renewal (growth) of the body, biologically active nutrients, a certain impact on the psyche.
Proper nutrition can give us health, longevity and beauty. It assumes that the body regularly, in the necessary amount and optimal ratios should receive many nutrients – proteins, carbohydrates, fats, water, minerals and vitamins.
Stable functioning of the entire body, full assimilation of all useful substances and elements, rapid and correct flow of metabolic processes in the digestive system-the key and guarantee of good health and high immunity.
Proper nutrition – specific and constant meal hours. In this case, the food is distributed throughout the day by the number of calories, a set of chemical elements contained in the food. In addition, the set of dishes and their number must be taken into account. For Mature and physically healthy people, nutrition experts recommend eating three or four meals a day.
Proper (healthy) nutrition is an integral part of a healthy lifestyle, the basic rules of which must be laid down from childhood and must be adhered to throughout life. Unfortunately, at present, both in our country and around the world, the number of people who are overweight and obese is growing. This problem is currently most relevant for children and young people, since almost 30% of the population is overweight and obese, half of them are under the age of 18. The most common reason for this situation is elementary, i.e. banal overeating due to established habits in the family. Many families from generation to generation practice overeating by force "feeding" children. Babies resist, cry, and take every meal as punishment. Parents and grandparents arrange entire performances, so that their child, having lost his vigilance, in surprise opened his mouth, where in the blink of an eye a spoon with porridge is thrust. At the same time, it does not occur to anyone that a healthy child does not want to eat, because he does not need it at the moment. In the end, the child loses touch with his natural feelings and gets into the habit of overeating. As the norm is perceived leaving the table with a belly full to overflowing. In addition, compassionate parents come up with a lot of distractions and try to cram the child's food while watching cartoons, which should not be done categorically. The fact is that, with this approach to the process of food consumption, it inevitably becomes automatic and uncontrolled, that is, the child loses the pleasure of eating and forms a bad habit of snacking at the TV or at a book, without taking into account the number of calories consumed. It is also quite common for parents to overfeed their child, offering them portions that exceed the age limit, as well as preferring to use semi-finished products or fast food in their diet. A similar situation is often present in the diet of schoolchildren and students who refuse organized meals in school and student canteens, prefer chips, hot dogs, sweet carbonated drinks. Quite often, children ,as well as adults, "get stuck" with problems related to education, relationships in the family and team. One in four children is overweight, and one in eight is obese. What does overeating lead to?
In regularly overeating people, carbohydrate metabolism is disrupted, the release of insulin into the blood increases, thyroid hormones are activated, and blood pressure increases (every 5 kg of excess weight increases blood PRESSURE by 5 mm Hg).
Overeating also causes disorders in the enzyme systems, and this leads to gastritis, stomach and duodenal ulcers, liver and gallbladder diseases.
The more food you eat, the more sodium your body receives. And it's not even necessary that the food is too salty. Excess sodium causes high blood pressure and leads to hypertension.
An increase in the amount of sugar present in most manufactured foods disrupts the pancreas and leads to diabetes.
Excess protein intake "hits" the liver and kidneys, as the first needs to cope with a large number of amino acids, and the second – to remove slags. If there is more protein than necessary, this leads to the accumulation of uric acid salts, which "settle" in the joints and cartilage, which leads to gout.
What should we do to prevent the above-mentioned consequences?
Let's focus on the basic principles of proper healthy nutrition:
The daily diet should contain a sufficient amount of proteins, fats, carbohydrates, vitamins, and minerals. The amount of protein in the diet should correspond to the physiological norm-1-1. 5 g per 1 kg of weight. Animal protein should be at least 60% of the daily amount of protein (mandatory presence in the diet of lean meat, fish, eggs, milk and dairy products).
The optimal amount of fat is 0.8-1.0 g per kg of weight per day. Fats stay longer in the stomach, reduce the excitability of the brain, eliminating the feeling of hunger. Vegetable fats increase the activity of enzymes that stimulate the process of fat breakdown in the body. In the diet of the total amount of fat should be 30-35% vegetable oils for cooking and adding to salads.
It is advisable to limit the amount of carbohydrates to 3 -3.5 g per 1 kg of weight per day, primarily due to simple: sugar, sweets.
The number of meals during the day is at least 4-5 times ( 3 main meals and 2 additional ones, represented by fresh fruits and vegetables, preferably raw). The main caloric content of the diet should fall on the first half of the day.
The intervals between meals should not exceed 3.5-4 hours.
The amount of free liquid is not less than 1.5 liters per day (if there are no contraindications). It is better to drink and use bottled or filtered water at home for cooking. For drinking, you can use mineral still water with the lowest degree of mineralization, freshly squeezed juices, tea, coffee. It is better not to drink coffee on an empty stomach, after 18 hours it is advisable not to use green tea, karkade tea, coffee. sour fruit juices.
In the morning, on an empty stomach, it is advisable to drink a glass of liquid at room temperature . The interval between the last liquid intake and the meal should be 20 -30 minutes, and between the meal and the subsequent liquid intake should be at least 30 minutes. The optimal ratio between solid and liquid parts of food during one meal should be at least 2:1. the Last liquid intake is 1-1.5 hours before bedtime.
The last meal is 2.5-3 hours before bedtime.
Eat slowly, carefully chewing food, get up from the table as soon as you feel a sense of satiety, and not when you are ready to burst.
Try to avoid combinations in one dish: protein products (meat, poultry, fish, seafood) and foods rich in carbohydrates (cereals, bread, bran, potatoes, sweet fruits and berries).
It is preferable to limit salt intake to 5-7 g per day.
Food should be as varied as possible. In the human gastrointestinal tract, there is a sufficient number of enzymes that can break down various products.
Avoid multi-component dishes. Do not mix more than 3 to 4 types of food at a time (not counting spices and vegetable oil).
Especially useful are vegetables containing pectin and fiber. They create a sense of satiety, regulate intestinal function, and remove slags. These include cabbage, zucchini, radishes, tomatoes, cucumbers, pumpkins, and leafy greens.
Vegetables can be eaten raw, stewed, boiled, steamed, or grilled. Fresh vegetables are preferable to use with vegetable oil (sunflower, olive, linseed). When cooking vegetables, water should not completely cover their surface. It is better to add salt, vegetable oil and natural spices at the final stage of cooking.
Meat, poultry, and fish can be baked, steamed, or grilled. It is better to use these products with a vegetable side dish. It is advisable not to eat the skin of poultry and fish.
Methods of preparation of products (in descending order of quality): grill (aerogrill, microwave oven grill, barbecue, grill); steamed food; baked in the oven; salted; dried; boiled; stewed.
Bread must be present in the diet, preferably grain, with bran, protein.
Sauces are better home-made with vegetables, spices-natural: Bay leaf, peppers, parsley, coriander, celery, cloves, cumin, garlic, dill, ginger.
To prevent the appearance of overweight and obesity, in addition to nutrition, physical activity is of great importance, not only in the form of physical education lessons during school hours. It is very good to do something interesting to fill the emotional sphere. Then Your thoughts will be distracted from eating. You can run or join a dance club, knit, embroider, do yoga, draw or simply read books. Try to move more, walk in the fresh air.
You need to love your body and yourself. You don't want to hurt him, do you? And because of overeating, your body is destroyed – remember this. If You really love it, and Your diet will only include healthy food, in small quantities, and then only when you are really hungry. It is worth trying, and Your health will immediately improve, both psychological and physical.
Статью перевёл:301 группа.Сергазы Иманали
Proper nutrition can give us health, longevity and beauty. It assumes that the body regularly, in the necessary amount and optimal ratios should receive many nutrients – proteins, carbohydrates, fats, water, minerals and vitamins.
Stable functioning of the entire body, full assimilation of all useful substances and elements, rapid and correct flow of metabolic processes in the digestive system-the key and guarantee of good health and high immunity.
Proper nutrition – specific and constant meal hours. In this case, the food is distributed throughout the day by the number of calories, a set of chemical elements contained in the food. In addition, the set of dishes and their number must be taken into account. For Mature and physically healthy people, nutrition experts recommend eating three or four meals a day.
Proper (healthy) nutrition is an integral part of a healthy lifestyle, the basic rules of which must be laid down from childhood and must be adhered to throughout life. Unfortunately, at present, both in our country and around the world, the number of people who are overweight and obese is growing. This problem is currently most relevant for children and young people, since almost 30% of the population is overweight and obese, half of them are under the age of 18. The most common reason for this situation is elementary, i.e. banal overeating due to established habits in the family. Many families from generation to generation practice overeating by force "feeding" children. Babies resist, cry, and take every meal as punishment. Parents and grandparents arrange entire performances, so that their child, having lost his vigilance, in surprise opened his mouth, where in the blink of an eye a spoon with porridge is thrust. At the same time, it does not occur to anyone that a healthy child does not want to eat, because he does not need it at the moment. In the end, the child loses touch with his natural feelings and gets into the habit of overeating. As the norm is perceived leaving the table with a belly full to overflowing. In addition, compassionate parents come up with a lot of distractions and try to cram the child's food while watching cartoons, which should not be done categorically. The fact is that, with this approach to the process of food consumption, it inevitably becomes automatic and uncontrolled, that is, the child loses the pleasure of eating and forms a bad habit of snacking at the TV or at a book, without taking into account the number of calories consumed. It is also quite common for parents to overfeed their child, offering them portions that exceed the age limit, as well as preferring to use semi-finished products or fast food in their diet. A similar situation is often present in the diet of schoolchildren and students who refuse organized meals in school and student canteens, prefer chips, hot dogs, sweet carbonated drinks. Quite often, children ,as well as adults, "get stuck" with problems related to education, relationships in the family and team. One in four children is overweight, and one in eight is obese. What does overeating lead to?
In regularly overeating people, carbohydrate metabolism is disrupted, the release of insulin into the blood increases, thyroid hormones are activated, and blood pressure increases (every 5 kg of excess weight increases blood PRESSURE by 5 mm Hg).
Overeating also causes disorders in the enzyme systems, and this leads to gastritis, stomach and duodenal ulcers, liver and gallbladder diseases.
The more food you eat, the more sodium your body receives. And it's not even necessary that the food is too salty. Excess sodium causes high blood pressure and leads to hypertension.
An increase in the amount of sugar present in most manufactured foods disrupts the pancreas and leads to diabetes.
Excess protein intake "hits" the liver and kidneys, as the first needs to cope with a large number of amino acids, and the second – to remove slags. If there is more protein than necessary, this leads to the accumulation of uric acid salts, which "settle" in the joints and cartilage, which leads to gout.
What should we do to prevent the above-mentioned consequences?
Let's focus on the basic principles of proper healthy nutrition:
The daily diet should contain a sufficient amount of proteins, fats, carbohydrates, vitamins, and minerals. The amount of protein in the diet should correspond to the physiological norm-1-1. 5 g per 1 kg of weight. Animal protein should be at least 60% of the daily amount of protein (mandatory presence in the diet of lean meat, fish, eggs, milk and dairy products).
The optimal amount of fat is 0.8-1.0 g per kg of weight per day. Fats stay longer in the stomach, reduce the excitability of the brain, eliminating the feeling of hunger. Vegetable fats increase the activity of enzymes that stimulate the process of fat breakdown in the body. In the diet of the total amount of fat should be 30-35% vegetable oils for cooking and adding to salads.
It is advisable to limit the amount of carbohydrates to 3 -3.5 g per 1 kg of weight per day, primarily due to simple: sugar, sweets.
The number of meals during the day is at least 4-5 times ( 3 main meals and 2 additional ones, represented by fresh fruits and vegetables, preferably raw). The main caloric content of the diet should fall on the first half of the day.
The intervals between meals should not exceed 3.5-4 hours.
The amount of free liquid is not less than 1.5 liters per day (if there are no contraindications). It is better to drink and use bottled or filtered water at home for cooking. For drinking, you can use mineral still water with the lowest degree of mineralization, freshly squeezed juices, tea, coffee. It is better not to drink coffee on an empty stomach, after 18 hours it is advisable not to use green tea, karkade tea, coffee. sour fruit juices.
In the morning, on an empty stomach, it is advisable to drink a glass of liquid at room temperature . The interval between the last liquid intake and the meal should be 20 -30 minutes, and between the meal and the subsequent liquid intake should be at least 30 minutes. The optimal ratio between solid and liquid parts of food during one meal should be at least 2:1. the Last liquid intake is 1-1.5 hours before bedtime.
The last meal is 2.5-3 hours before bedtime.
Eat slowly, carefully chewing food, get up from the table as soon as you feel a sense of satiety, and not when you are ready to burst.
Try to avoid combinations in one dish: protein products (meat, poultry, fish, seafood) and foods rich in carbohydrates (cereals, bread, bran, potatoes, sweet fruits and berries).
It is preferable to limit salt intake to 5-7 g per day.
Food should be as varied as possible. In the human gastrointestinal tract, there is a sufficient number of enzymes that can break down various products.
Avoid multi-component dishes. Do not mix more than 3 to 4 types of food at a time (not counting spices and vegetable oil).
Especially useful are vegetables containing pectin and fiber. They create a sense of satiety, regulate intestinal function, and remove slags. These include cabbage, zucchini, radishes, tomatoes, cucumbers, pumpkins, and leafy greens.
Vegetables can be eaten raw, stewed, boiled, steamed, or grilled. Fresh vegetables are preferable to use with vegetable oil (sunflower, olive, linseed). When cooking vegetables, water should not completely cover their surface. It is better to add salt, vegetable oil and natural spices at the final stage of cooking.
Meat, poultry, and fish can be baked, steamed, or grilled. It is better to use these products with a vegetable side dish. It is advisable not to eat the skin of poultry and fish.
Methods of preparation of products (in descending order of quality): grill (aerogrill, microwave oven grill, barbecue, grill); steamed food; baked in the oven; salted; dried; boiled; stewed.
Bread must be present in the diet, preferably grain, with bran, protein.
Sauces are better home-made with vegetables, spices-natural: Bay leaf, peppers, parsley, coriander, celery, cloves, cumin, garlic, dill, ginger.
To prevent the appearance of overweight and obesity, in addition to nutrition, physical activity is of great importance, not only in the form of physical education lessons during school hours. It is very good to do something interesting to fill the emotional sphere. Then Your thoughts will be distracted from eating. You can run or join a dance club, knit, embroider, do yoga, draw or simply read books. Try to move more, walk in the fresh air.
You need to love your body and yourself. You don't want to hurt him, do you? And because of overeating, your body is destroyed – remember this. If You really love it, and Your diet will only include healthy food, in small quantities, and then only when you are really hungry. It is worth trying, and Your health will immediately improve, both psychological and physical.
Статью перевёл:301 группа.Сергазы Иманали