This principle is quite popular today, since people have become sensitive to their own health. Therefore, we can safely say that everything largely depends on the quality of food, since we are made up of what we eat. So what are the main advantages. So let's start compiling proper nutrition menu for every day.

The benefits of proper nutrition every day

A properly structured diet is healthy appearance. You can immediately determine from a person whether he is healthy or suffering from diseases. This can be judged by looking at the color of his skin, body condition, figure, nails and hair. If a person adheres to the principles of proper nutrition, then he looks great, this has been proven. Proper nutrition dinner should also be balanced.

A properly structured diet provides energy. Of course, we need the food we consume solely for energy, since without it we will simply die. However, there is food that gives energy, and there is food that takes it away. Or at first he gives, and then takes away even more. Therefore, it is very important to monitor your diet to always maintain energy balance in the body. Diet healthy eating can be varied for every day if you choose it correctly

A properly structured diet is easy. We have already talked about energy, now we can also note lightness as one of the advantages proper diet. If a person’s stomach is quite light, then he feels better, and therefore his performance increases. An approximate healthy nutrition menu is compiled according to this criterion.

A properly structured diet means the health of internal organs. Of course, if you watch your diet, you can save internal organs as healthy as possible. The liver, which is a filter in the body, and the heart, the work of which depends on our energy and rhythm of life. In addition, these are joints and muscles, which also depend on our energy and overall well-being.

A properly structured diet means a beautiful figure. Yes, proper nutrition provides a beautiful figure, especially if it is combined with sports. After all ideal figure is acquired not only by using the most strict diets, but also by observing the basic principles of proper nutrition in general. Correct menu for every day provides all of the above in a complex

A properly structured diet means no diseases. This point can be left without comment. Thus, healthy eating has a significant impact on our body, and it should be remembered that a sudden change in diet entails a number of health problems. Therefore, a healthy diet for every day should be prepared correctly.

Principles of proper nutrition for every day

Of course, the main principle of proper nutrition is compliance with its regime. If you want to lose weight very much and simply torture yourself and your body with all possible diets, then the result is visible, but soon, even after using the most expensive remedies and teas, the hated kilograms come back. And this is not surprising, since a diet is about getting rid of calories for a while, not forever. In order to avoid repeating such mistakes, it is necessary to choose a diet as a lifestyle, and this diet is not associated with fasting, but with in a healthy way life.

Even if you are on the strictest diet, if it contributes to anything, it is to increase the strength of the spirit, but not the health of the body. A sample menu of proper nutrition says the opposite. If you suddenly stop eating a lot, then the body quickly gets used to the minimal intake of substances in the stomach, and then, when you start eating, the body wants to accumulate several kilograms of fat, knowing that it is not known when the next time it will be able to do this.

In order to cope with the problem once and for all, it is highly recommended to establish the rhythm of your diet and make the right menu for every day, you can get rid of the problem and improve not only your health, but also your appearance. Healthy eating has a number of principles, and it should be remembered that the most important of them is the composition of the diet. And its main components include minerals. Sample healthy nutrition menu.

1) What you eat. You shouldn’t eat everything you see in the refrigerator - soup, sausage. Don't eat as if you want to eat everything at once. In general, all products can be divided into three main groups: protein, carbohydrates, foods plant origin.

The former are digested in the presence of acid. The latter are types of sugar and starch. The third group contains nutrients and at the same time enzymes. Which contribute to their breakdown. proper nutrition menu for every day guarantees a good result if the person himself is ready to achieve it. Great importance has proper nutrition dinner. There are also foods that take a very long time to digest. If you use the wrong combination of them, the same thing happens. If you take food on a full stomach, it is difficult for him to digest it. A healthy diet for every day involves a balanced intake of substances.

Be mindful of exactly how much you eat. You should eat small portions several times a day, and not vice versa

2) Remember when you eat

3) In addition, there is some truths about healthy eating: variety of food consumed, avoidance of junk food, rational consumption of food, minimum fat, limiting the consumption of undesirable foods, refusal bad habits

What should be included in your diet menu

An approximate menu of proper nutrition implies a balanced meal, and this is no secret to anyone. All this means that a person who wants to have slim figure and stick to the basics, which is proper nutrition for breakfast, lunch and dinner, should form the basis with which you can do your job.

Proper nutrition includes food that gives the body all the necessary substances for energy and does not provide unnecessary substances. This is food that helps satisfy the feeling of hunger, but does not allow you to overeat.

The basics of proper nutrition include eating plenty of fruits and cutting down on junk food. So, the correct menu for every day:

1) A properly structured diet should include vegetables and fruits. Of course, these are the first components, without which a healthy diet is simply impossible. Vegetables give the body energy and prevent overeating. They simply must be present on every person’s menu, as they contain the necessary vitamins and other substances
2) A properly structured diet should include porridge cooked in water. Porridges are healthy for the body, as long as they are not oversalted. A properly structured diet should include only boiled or stewed dishes. Indeed, if we talk about heat treatment, then it is recommended to avoid fried and smoked foods. If you eat meat, then you need to steam it
3) Proper nutrition: dinner should not include heavy food at all. A properly structured diet should include water. It is known that water allows the body to eliminate substances that it does not need, so a healthy adult should drink a lot of water. And, of course, a properly structured diet involves abstaining from bad habits, since they are precisely the enemy of our body and figure. The correct menu for every day, the use of useful substances in combination

How to build your own diet of proper balanced nutrition for every day

Today, proper nutrition is the basis of life, as people value their health. If you decide to get a beautiful slim figure, then it is very important to make sample menu proper nutrition, which will be balanced.

The purpose of compiling such a diet is to saturate the body with substances that it lacks and eliminate those substances that are in excess. Therefore, if you want to create a diet, it is recommended to consult a nutritionist who, due to individual characteristics body, will help in creating an individual diet. Proper nutrition for breakfast, lunch and dinner should be harmonious.

If you pay attention to the Internet, you can find many recipes for healthy eating in the menu, which is compiled for the week. If you decide to eat right and create a diet yourself, then first of all you need to pay attention to separate groups products that are essential for the body. Proper nutrition menu for every day provides the necessary elements of the body.

First of all, these are cereals, as well as dairy and fermented milk products. Of course, a healthy diet includes nuts, dried fruits, and vegetables. It is also necessary to remember that it is in the morning that the body is able to digest cereals. the best way, That's why the best option for breakfast is porridge.

At lunch, the human body is ready to accept larger portions of food, so for lunch you can eat something larger, as the sample healthy nutrition menu says. Some people believe that it is customary to eat both first and second courses for lunch, while others consider dessert to be included in everything. This is not entirely correct, since it can cause fermentation in the stomach.

An example of a properly balanced nutrition menu for breakfast, lunch and dinner

Our body is quite picky when it comes to food, but if you take the right approach to preparing your daily menu, you can achieve excellent health and beautiful figure. In general, there are several options for a proper nutrition menu for every day, and the most important thing is that the body gets the right substances in the right quantities, and this is quite difficult to achieve, so it is very important to create a complete menu that will contain the substances necessary for the body.

A healthy diet for every day is compiled depending on individual characteristics.

Building the right diet for the morning Our body is designed in such a way that it can take cereals and porridges in the morning. Therefore, breakfast should consist of them, and it is considered wrong to drink only coffee, which is also very strong. Proper nutrition for breakfast, lunch and dinner is special. Therefore, for breakfast it is recommended to eat porridge cooked in water or milk, but the main thing is not to add a lot of salt and a lot of sugar to it, since they are harmful to the body. You can eat oatmeal, millet, buckwheat; these cereals are the most beneficial for the body.

Building the right diet for lunch

As for lunch, at this time the body is ready to take in even more food, so you can eat soup, cutlets and side dishes - here is an approximate menu for proper nutrition. However, experts recommend refraining from a heavy lunch and making a light salad as a side dish, thanks to which the meat will be digested much faster.

Building the right diet for dinner

For dinner, it is recommended to eat large quantities of vegetables and fruits, which is included in the proper nutrition menu for every day.

As for the liquid consumed for a healthy diet, you should refrain from juices purchased in the store. It’s better to buy a blender and make them at home from fresh vegetables and fruits. You can drink water and green tea sugarless. How to learn to follow the right diet for every day Our body is designed in such a way that it loves gradualness. Therefore, it is recommended to accustom him to a healthy diet gradually. If you immediately switch to a healthy diet, your body will experience a lack of certain elements, as a result of which your health may deteriorate significantly. Therefore, start small, namely, with cleansing the body. Drink as much as possible more water, take vitamins, prepare your body for global changes. Remember that healthy eating means eating healthy every day, not starving yourself.

Also take into account the fact that in a healthy diet there is no place for overeating, so if you eat porridge and steamed cutlets by both cheeks, your stomach will also have a hard time. In any case, look for a middle ground, it will lead to success. Proper nutrition menu for every day is the key to health.

Conclusion

So, if you decide to follow the principles of proper nutrition, then the main thing is to start, and it is recommended to start small. To do this, you need to drink as much water as possible and start cleansing the body.

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1. BASICS OF PROPER NUTRITION

Nowadays, people have begun to pay less attention to the ritual of eating. Many people often eat on the go or dry food. It is not surprising that at the same time, cases of various diseases of the gastrointestinal tract are becoming more frequent. However, proper nutrition is very important for human health. Therefore, before following certain rules When eating and starting to create the right diet, you need to become familiar with the physiology of digestion.

Physiology of digestion

Before you start a diet in an effort to gain a certain number of kilograms, you need to understand the principle of the gastrointestinal tract. If left unattended, the results can be quite disastrous. You cannot interfere with the functioning of the digestive system without thinking about the consequences. The human body is a very complex mechanism, and disruption of the functioning of some organs can lead to dysfunction of others.

To maintain your weight, try to normalize your nutrient absorption and balance your daily diet. Only those components of products that are absorbed in the digestive tract can take part in the body's metabolic processes.

Some people, trying to gain the missing kilograms, do the opposite, that is, they do the opposite of losing weight: they eat rarely but a lot, often eat at night, include salty, fatty, sweet and starchy foods in their daily diet, move little, preferring sedentary activities. Lifestyle. Such actions will lead to nothing other than filling the body with toxins. As a result, in work digestive tract Serious disruptions will occur: food will be poorly digested, the consumption of useful and nutrient substances will increase several times, hormonal changes will occur, and immunity will decrease.

The digestibility of absorbed food components is about 90-95%. This is completely normal, because even if you do not have problems with the gastrointestinal tract and the digestion process goes smoothly, some of the components are still not absorbed during the digestion of food.

The digestion process is significantly complicated by various intestinal diseases or intestinal resection (surgical treatment).

The main functions of the gastrointestinal tract are as follows:

processing of food into microsubstances, which, due to their minimal size, can be easily absorbed into the blood;

transportation of these substances to various organs.

These processes are accompanied first by mechanical processing of food, and then by its processing with the help of digestive juices. Enzymes contained in digestive juices help break down proteins, fats and carbohydrates.

The gastrointestinal tract consists of the oral cavity, pharynx, esophagus, stomach, small and large intestines. As a result of secretion salivary glands, liver and pancreas, the necessary enzymes enter the gastrointestinal tract.

The various parts of the gastrointestinal tract perform the following functions:

motor, due to which mechanical grinding of food occurs, its movement through the digestive tract and the removal of processed products from the body;

secretory, that is, the production of enzymes and digestive juices necessary for the breakdown of food;

absorptive, which involves the absorption of proteins, fats, carbohydrates, vitamins, minerals and water.

All this complex work is carried out through several different hormones and peptides, the work of muscle cells (contraction), the work of vegetative nervous system(monitors all internal organs).

If for any reason the functioning of the digestive tract is disrupted, this immediately affects human health. Heartburn, constipation, diarrhea, nausea, colic, etc. may occur.

Even if you want to get better faster, you need to eat in moderation, strictly adhering to the developed diet.

The alternating contraction and relaxation of the muscles of the walls of the gastrointestinal tract ensures the movement of food in a strictly defined direction from the mouth to the anus, its digestion with the help of digestive juices and, as already mentioned, its absorption into the intestinal walls. When this process stops, that is, the remaining food in the stomach runs out, muscle contractions continue and you feel hungry.

In the sections of the gastrointestinal tract there is an active secretion of digestive juices. Digestive juice is a kind of solution that contains various enzymes, mineral salts and proteins.

According to research results, about 20 types of cells that promote the production of peptides and hormones (secretin, gastrin, cholecystokinin, etc.) were found in the pancreas and gastrointestinal mucosa.

Immune protection of the gastrointestinal tract is provided by special cells (plasma cells, lymphocytes) that protect the body from viruses, bacteria and food allergens that enter it. But this protection is not universal; due to various infectious diseases of the intestine, the protective barrier may be destroyed.

In the oral cavity, pharynx and esophagus, food is pre-processed: it is crushed and mixed with saliva. Mechanical grinding of food greatly facilitates the subsequent process of digestion, and then the absorption of substances into the blood. All human teeth are involved in the process of grinding food. The absence of any of them makes the normal digestion process difficult. Food, especially solid food, must be chewed thoroughly, this is necessary for maximum absorption of all nutrients from food.

Saliva contributes to the painless process of swallowing food; without it, this would be very difficult to do. Thanks to chewing food and processing it with saliva, a person feels the taste of food. This is what contributes to the further secretion of saliva, and after some time, gastric juice.

A person produces about 1 liter of saliva per day.

The condition of teeth also depends on the production of saliva. If it is not produced in sufficient quantities, teeth may begin to fall out or become affected by caries. In addition to all of the above, saliva has a bactericidal effect.

Swallowing food occurs as a result of voluntary contraction of the muscles of the oral cavity and involuntary contraction of the pharynx. At the initial stage of swallowing food, a reflex occurs, under the influence of which breathing is interrupted for some time.

From the pharynx, food enters the esophagus, which is a muscular tube 25-35 cm long. There are sphincters at the beginning and end of the esophagus. Thanks to them, air does not pass into the esophagus along with food, and food, once in the stomach, is not thrown back into the esophagus. If for some reason the esophagus or sphincters stop functioning normally, unpleasant symptoms occur: nausea, vomiting, etc.

The gastric juice produced by the stomach envelops the food that enters it. Secondary mechanical grinding of food occurs in the stomach (solid food particles rub against each other as a result of contractions of the stomach muscles). The food processed by the stomach (now chyme) enters the duodenum, from where it enters the intestine.

The stomach is freed from digested food with at different speeds. For example, neutral food passes through the stomach faster than acidic food, and protein food passes through the stomach faster than fatty food.

In addition to gastric juice, the stomach produces the hormone gastrin and hydrochloric acid. It is hydrochloric acid that has a bactericidal effect. The mucous membrane of the stomach is protected by the mucus and bicarbonate it produces.

If the functioning of the stomach is impaired and increased production occurs of hydrochloric acid, the stomach begins to digest itself. As a result, peptic ulcer of the stomach and duodenum develops. Atrophic gastritis, on the contrary, occurs when there is insufficient production of hydrochloric acid.

The small intestine consists of the duodenum, small intestine and ileum. They mix the secretions of the pancreas and liver with chyme.

Enterocytes (cells of the intestinal mucosa) play a huge role in the process of food absorption. Thanks to them, water and substances dissolved in it are transported in the body. During the day, the small intestine passes about 9 liters of liquid through itself. Only 1% of this fluid is excreted from the body, the rest is absorbed back.

After fats are absorbed in the intestines, they begin to oxidize or are deposited in the tissues of the body. In the first case they are a source of energy, and in the second they become a reserve.

The large intestine consists of the cecum, ascending, transverse and descending colon, sigmoid and rectum. When food enters the large intestine, its smooth muscles also begin to contract. This process is called peristalsis. Digested food remains pass into the rectum in the form of feces.

Each section of the large intestine performs its own function. Bacteria in the cecum promote further breakdown of chyme and absorption of water.

The colon is responsible for the process of compacting the contents of the intestines. The sigmoid and rectum serve as reservoirs.

Disruption of the large intestine also leads to various complications - constipation and diarrhea. An unbalanced amount of bacteria (both harmful and beneficial) leads to the development of various diseases.

The pancreas secretes pancreatic juice, which helps digest substances contained in food. Pancreatic juice contains bicarbonate, which neutralizes acidic chyme, and hydrolases, enzymes that aid digestion.

Pancreatic juice is secreted through a special duct, the entrance of which is directed into the duodenum. The pancreas is involved in the production of insulin.

Pancreatic dysfunction can cause a deficiency of certain enzymes, leading to chronic pancreatitis. In especially severe cases (which, fortunately, is very rare), the pancreas begins to digest itself, that is, a kind of self-digestion occurs. This is pancreatitis in the acute stage. This situation requires immediate consultation with a doctor.

The pancreas can secrete about 1.5 liters of pancreatic juice per day.

The liver plays the main role in metabolism (fats, proteins, carbohydrates, vitamins and hormones). The liver synthesizes all essential substances and also neutralizes the effects of most harmful and toxic substances.

The liver secretes bile, which removes waste products of metabolism (for example, bilirubin), toxins and drugs from the body. Bile helps regulate cholesterol balance in the body.

The composition of bile in different parts of the digestive tract is different. For example, in the gallbladder its concentration is increased. Bile enters the duodenum and is absorbed in the ileum.

The liver, like other organs of the gastrointestinal tract, may stop functioning normally. In some cases, this can lead to gallstone disease, which occurs as a result of the formation of cholesterol precipitate, which later converts into cholesterol gallstones.

From all of the above it follows that the work of the gastrointestinal tract is quite complex. We can conclude that interfering with its work can cause a number of undesirable complications. Therefore, before following any diet in an attempt to gain the missing pounds, be sure to consult your doctor. His advice will certainly help you avoid many troubles that may arise as a result of disruption of the digestive system.

Principles of nutrition

With a lack of weight, the metabolism in the body is disrupted, which leads to the occurrence of various diseases. This chapter will describe in detail how to eat properly so that your weight remains normal, without deviating from it in one direction or another.

To feel energetic and alert, without losing weight or gaining weight overweight, eat 3-4 times a day. If you play sports, for example, running, swimming long distances or increasing physical activity, the body’s need for food will also increase, otherwise you will suffer from a lack of it, which sooner or later will lead to a violation of the rational calorie ratio, the body’s energy resources will be depleted , and you will constantly experience fatigue.

“Rational nutrition is, first of all, a properly organized and timely supply of the body with well-prepared nutritious and tasty food” (A. A. Pokrovsky).

Even if you don’t feel tired during the day and make it until the evening, after dinner you will definitely feel that you are completely exhausted. Snatching something on the go or completely forgetting about food, over time you will begin to get irritated over the most insignificant reasons, you will become absent-minded, and it will be difficult for you to concentrate on any task.

If you decide to seriously follow a diet aimed at weight gain, do not rush and do not back down from your decision. Any task must be completed. It's not very healthy to follow a diet for a month and then suddenly quit. If you decide to gain the missing pounds, try to be consistent. Otherwise, you are sure to fail: the weight will jump up and down as you start or stop dieting.

Don't expect immediate noticeable results. Unfortunately, statistics show that 90% of people who decide to follow a diet, unable to bear it, abandon it and soon return to the same level from which they started. If the body is exhausted, it is very difficult for it to immediately begin to process a large number of food, nausea, heaviness in the stomach, etc. appear.

Carbohydrates are usually divided into complex (polysaccharides, fiber, starch) and simple (monosaccharides, glucose).

50% of the calories a person consumes daily come from foods containing carbohydrates. They charge the body with energy, contain many minerals and vitamins important for health, fibers that promote good digestion and reduce the likelihood of intestinal cancer. In addition, most carbohydrate foods contain large amounts of water. The combination of water and fiber creates a volume of food that makes you feel full and gives your body the nutrients it needs without overeating.

The number of calories in such food is relatively low. For example, a small orange or apple has only 50 kcal, and a small potato or piece of bread has 70. The difference can be felt by comparing these low-calorie foods, for example, with a high-protein steak (800 kcal) or sweet caramel (200 kcal).

Carbohydrates form the basis of foods such as fresh fruits and vegetables, fruit and vegetable juices, beans, peas, lentils, potatoes, corn, wholemeal bread, oatmeal, brown rice and bran dishes. Choose wholemeal products as they contain more fiber and nutrients. Increase your intake of fresh fruits and vegetables, as well as foods rich in fiber.

For preventive purposes, it is recommended to eat bran (1-2 teaspoons per day is enough). The fiber they contain helps cleanse the intestines. It has long been known that the body does not digest fiber, so eating foods containing it fills the stomach, giving a feeling of fullness.

Lack of fiber can lead to gallstones, constipation, and various intestinal diseases.

Fiber helps regulate the functioning of the digestive tract: it breaks down saccharides and promotes their absorption through the intestinal walls into the blood. Saccharides, in turn, serve as a source of energy.

The second important component of nutrition is proteins. Proteins contain amino acids, which are divided into essential (20%) and non-essential (80%). Proteins are very important for the normal functioning of the body and cannot be replaced with fats and carbohydrates.

Protein is involved in the renewal of muscle cells, brain, skin, hair, nails, etc. Thanks to protein, the body replaces old dead cells with new ones.

Food containing proteins provides the body with energy resources, which begin their work when carbohydrates are burned. Protein products should contain about 20% of daily calories consumed. These include fish, poultry, veal, lean beef, lamb, pork, cheese, milk, cottage cheese, yogurt, eggs, peas and beans. Eat mostly lean beef, lamb and pork.

Skeletal muscles consist of 20% protein, due to which they are able to perform a contractile function.

The body uses proteins as a source of energy. Hereditary properties organisms are also transmitted through proteins.

Protein is necessary for the body at any stage of development. The required amount of protein in the body depends on age:

child under 3 years old – 3 g/kg body weight;

3-7 years – 2 g/kg weight;

8-16 years – 1.5 g/kg weight;

adult – 0.8-0.9 g/kg body weight;

elderly person – 1.5 g/kg body weight.

In addition to carbohydrates and proteins, the body needs fats for normal functioning. However, many people have a wrong idea about them. Many people think that it is fats that cause a person to gain weight. Therefore, people trying to lose weight limit their fat intake, while thin people, on the contrary, are sure that in order to gain weight, they just have to start eating more fatty foods. This opinion is completely wrong. Excessive consumption of fatty foods can result in an overload of fat in the body, which leads to adverse consequences. Thus, excessive consumption of fats can lead to atherosclerosis and other diseases.

However, their deficiency is very harmful to the body. A lack of fat can cause vitamin deficiency, baldness, various skin diseases and other undesirable consequences.

Fats are very important for the functioning of the entire human body; they regulate metabolism. A balanced diet for an adult should consist of one-third vegetable fats.

Fat is like a reserve supply of energy for the body. If a person is physically active, his body begins to intensively burn fat. If his diet is low in fat, the body begins the process of losing weight. Normally, adipose tissue makes up 15-20% of weight in women, and 10-15% in men.

When choosing foods containing fats, pay attention not only to their quantity, but also to their quality. Vegetable fats, found in corn oil, vegetable margarine, mayonnaise, salad dressings, nuts and seeds, are preferable to animal fats, which are found in butter, sour cream, whole milk products, fatty meats and bacon.

In the intestines, fats are broken down into fatty acids and glycerol. Passing through the intestinal walls, they are again converted into fats and in this form are absorbed into the blood, which delivers them to the tissues.

Swedish scientists have proven that eating foods containing fats is necessary for people engaged in mental work. In addition, fats increase vitality body.

In the body, fats play the role of building and energy material, as they are used in the process of formation of new cells. Fats are not only healthy (in a certain amount), but also tasty: they significantly improve the taste of dishes. Many dishes cannot be prepared without using some kind of oil. If you decide to gain weight, remember that vegetable oil promotes weight loss, as it has the least amount of calories. Try to cook with both vegetable and animal oil.

butter – 3%;

beef fat – 3%;

olive oil – 7%;

pork fat – 7%;

peanut butter – 32%;

soybean oil – 50%;

sunflower oil – 62%.

Fatty acids are also involved in the oxidation of cholesterol. As you know, excess cholesterol has a detrimental effect on the human body. To balance your diet, you need to know the cholesterol content of certain foods:

100 ml skim milk – 5 mg;

100 g low-fat cottage cheese – 10 mg;

100 g cheese (low-fat) – 10 mg;

100 g ice cream (10% fat) – 30 mg;

100 g chicken meat – 80 mg;

1 egg – 240 mg;

100 g of by-products – more than 1000 mg.

For a long time it was believed that cholesterol leads to the development of atherosclerosis, so many retired and middle-aged people excluded foods containing it from their diet - eggs, butter, liver, ham and sausages, fatty meat (lamb, pork), etc. Recent studies have shown that that atherosclerosis develops with excess nutrition, an abundance of fats and easily digestible carbohydrates, a sedentary lifestyle, a neuro-emotional factor, endocrine disorders (especially with dysfunction of the thyroid gland, adrenal glands, etc.).

There is also evidence that dietary intake of cholesterol suppresses its biosynthesis in the body. The main supply of cholesterol to the body occurs through its formation in the liver, which is reasonably considered the main regulator of cholesterol in the blood and tissues. It has been proven that the synthesis of cholesterol in the liver is inversely related to its amount coming from food, that is, synthesis increases when there is little cholesterol in food and decreases when there is a lot of it. Thus, if you stop eating foods containing cholesterol, it will begin to form in large quantities in the body.

Try to stick to the golden mean: do not exclude foods containing cholesterol from your diet, but do not get carried away with them. It will not cause harm to healthy young and middle-aged people; only the elderly or those with signs of developing atherosclerosis should not be used. large quantities eat high-calorie foods rich in fats and easily digestible carbohydrates.

You need to monitor the amount of fat in your daily diet. For example, you can put mayonnaise in a salad, but in less quantity than usual. Sometimes instead of sour cream or vegetable oil, the salad can be seasoned with yogurt. The main rule for those who want to gain weight is to eat not fatty, high-calorie foods, but foods that are better absorbed by the body.

As for cholesterol suppliers such as eggs and butter, in all cases you should not completely abandon them. For the above risk group, however, some restrictions on the consumption of eggs and butter(1 egg and 30 g butter per day).

In a balanced diet, vitamins play an indispensable role - biologically highly active substances that improve the internal state of the body, increase the functional ability of the body's main systems, and its resistance to the action of unfavorable external and internal factors.

Vitamins strengthen the body's resistance to disease. Thanks to vitamins, metabolism occurs in the body, overall performance increases, the functioning of the immune system improves, and the aging process slows down. Lack of vitamins leads to the development of atherosclerosis, peroxidation, neuroses, stress conditions etc.

Due to a lack of vitamins in the body, vitamin deficiency may occur. Vitamin deficiency often manifests itself not as an independent, specifically expressed symptom complex, but mainly in combination with some type of simultaneous pathology, promoting its development and aggravating it, complicating the course of the disease.

If you want to gain the missing kilos, you cannot do without vitamins. When gaining weight, be sure to include highly effective multivitamin complexes and combination products in your diet.

Some people, having given up unloved foods since childhood, and more mature age they try to avoid them, believing that they are “not perceived” by their body. It should be remembered that tastes change over time and you should not deprive your body of the nutrients it needs.

Vitamin A influences the growth and development of cells and normalizes the condition of epithelial integuments. If the body lacks this vitamin, there is a sharp decrease in immunity, and the skin and mucous membranes dry out. Also, a lack of vitamin A can affect vision and sexual function, and sometimes there is a delay in sexual development.

Vitamin A can increase the body's resistance to carcinogens. There is evidence of the protective effect of vitamin A against cancer of the skin, gastrointestinal tract, larynx and respiratory tract, and urinary system induced by carcinogens.

To provide your body with vitamin A, include fish oil, egg yolks, liver, butter, fruits and vegetables in your diet.

B vitamins are also very important for the body. This group includes vitamin B1 (thiamine), B2 (riboflavin), vitamin B3 (nicotinic acid), B6 ​​(pyridoxine), B12 (cyanocobalamin).

Vitamin B1 is associated with protein, fat and carbohydrate metabolism and participates in its normalization, therefore it is necessary in the treatment of obesity. However, his sources are Lately are reduced, as there is a general decrease in the content of vitamin B1 in food products that are subjected to increasingly advanced technological industrial processing and maximum purification. A deterioration in the supply of vitamin B1 also occurs due to a sharp decrease in its synthesis by intestinal microflora.

Vitamin B1 is found mainly in plant foods, especially bran and yeast. If the body lacks this vitamin, weakness, disruption of the nervous and digestive systems, as well as cardiac dysfunction may occur.

Vitamin B2 affects the redox reactions occurring in the body, its growth and development. A lack of vitamin B2 can cause general weakness, a decrease in temperature, changes in the mucous membranes and disturbances in the gastrointestinal tract. The lack of vitamin can be perfectly compensated by liver and yeast.

Vitamin B3 affects the functioning of the nervous system, skin condition, growth, and also takes part in the synthesis of fats and proteins. This vitamin has beneficial effects, especially in heart and liver diseases, ulcers, diabetes, etc. Yeast and bran are a source of vitamin B3.

From vitamin B6 depends on the level of hemoglobin in the blood. It also helps break down amino acids.

Prevents the development of anemia vitamin B9.

Vitamin B12 affects the state of the nervous system. Thanks to this vitamin, the functioning of the gastrointestinal tract is normalized and metabolism occurs. A lot of vitamin B12 is found in the liver and kidneys.

Vitamin C indispensable for the body due to its connection with protein metabolism. With its deficiency, the use of protein in the body decreases and, accordingly, the need for it increases. With a lack of protein, especially animal protein, the normal restoration of dehydroascorbic acid (vitamin C) in tissues is disrupted, and the need for ascorbic acid increases.

The human body needs vitamins. Special physiological conditions of the body (pregnancy, intensive growth, lactation), climatic conditions, intense physical or mental stress, various diseases and stress cause an even greater need for vitamins in the body.

The minimum daily dose of ascorbic acid is 20-30 mg, however, to achieve optimal effect in normalization internal environment it requires about 5 times more, so try to eat more fresh vegetables and fruits throughout the year.

A lack of vitamin C can cause a disease such as scurvy, which is accompanied by bleeding gums, tooth loss, general weakness, hemorrhages in joints, skin, muscles, etc. Vitamin C is found in plant foods. Thanks to it, the functioning of the immune system improves. The highest levels of ascorbic acid are found in rose hips and black currants.

Eating a large amount of vegetables and fruits ensures the best state of the intestinal microflora, prevents the development of putrefactive processes in it and self-poisoning of the body with toxins coming from the intestines. Try to prepare dishes that can maximally satisfy the body's need for ascorbic acid, carotene and bioflavonoids.

Vitamin D participates in carbohydrate metabolism, as well as in the metabolism of some chemical substances– magnesium, calcium, phosphorus, iron, etc. In addition, it regulates the functioning of the musculoskeletal system and respiratory system. The richest sources of vitamin D are milk, fish liver, eggs, butter, etc.

The next thing necessary to normalize the internal environment is vitamin E (tocopherol). Among the diverse biological properties of tocopherols that affect the state of the internal environment, highest value have its antioxidant (antioxidant) properties, normalizing the functional ability of muscles.

The main physiological significance of vitamin E is its ability to protect intracellular fat in the body from oxidation. As a result of auto-oxidation of intracellular lipids (fats) included in the structure of cellular membrane systems (chromosomes, etc.), toxic oxidation products are formed that disrupt the normal functioning of the cell. In addition, oxidation products inactivate (reduce activity) enzymes and vitamins in the body and inhibit their action. With the development of peroxidation, intensive destruction of other biologically active substances (polyunsaturated fatty acids, etc.) occurs.

Vitamin E has a normalizing effect on the function of the thyroid gland, and is also involved in the processes of converting carotene into vitamin A in the body.

Vitamin E normalizes the functional ability of muscles. Studies conducted on animals have shown that with a lack of vitamin E, they develop muscular dystrophy: muscle metabolism is disrupted, and the activity of enzymes responsible for normal metabolism decreases.

At the same time, the content of myosin in the muscles, the main active muscle protein, decreases and is replaced by the low-active protein collagen. All this leads to a deterioration of the internal environment, a decrease in the functional ability of muscles and, ultimately, to the appearance of fatigue and tiredness.

The daily requirement for vitamin E is about 20-30 mg. Unfortunately, it is not synthesized in the body, so try to include foods containing it in your daily diet, such as cereal germs and green vegetables. Wheat germ contains 25 mg% of tocopherols, corn germs contain 15-25 mg%, oat grains contain 18-20 mg%, legumes contain 5 mg%. In other food products, the content of tocopherols ranges from 1-3 mg%. The most significant source of tocopherols is vegetable oil, so the daily diet should contain at least 20-25 g.

During infectious and allergic diseases, try not to overload the body with vitamin C. Its excess can lead to deterioration of well-being.

Each type of vegetable oil contains its own set of tocopherols, characteristic only this species oils For example, sunflower oil contains only alpha-tocopherol, which has E-vitamin properties, but is not sufficiently active in its antioxidant effect. Therefore, sunflower oil cannot fully provide the necessary antioxidant activity of food. At the same time, in soybean and corn oil, 90% of tocopherols are presented in antioxidant forms, therefore, to achieve an antioxidant effect, soybean and corn oil are most suitable. The most useful is cottonseed oil, which contains the same amount of E-vitamin and antioxidant tocopherols.

From vitamin H fat metabolism and the condition of the skin, hair and nails depend. This vitamin also affects the functioning of the reproductive system.

Thanks to the presence in the body vitamin K blood clotting and healing of various wounds occurs.

If there is a shortage vitamin P The vulnerability of capillaries increases and their strength is impaired.

Lately there has been a lot of talk about the importance of minerals (microelements). Their content in the body is very small, but without them the body cannot function normally. Moreover, both deficiency and excess of microelements are harmful.

Minerals influence the acid-base balance, maintaining it in balance.

Calcium necessary for normal functioning of the brain and bones. It also ensures normal blood clotting. A lack of calcium leads to brittle bones, and its excess increases the intensity of contractions of the heart muscle. Calcium in large doses can cause cardiac arrest.

Potassium needed for cells. Thanks to its action, the contractile function of the heart is supported. The following foods contain a large amount of potassium: bread (240 mg/100 g), potatoes (429 mg/100 g), beans (1061 mg/100 g), soybeans (1796 mg/100 g), peas (900 mg/100 g ), cabbage (148 mg/100 g), beets (155 mg/100 g), carrots (129 mg/100 g), milk (127 mg/100 g), fish (162 mg/100 g), beef (241 mg/100 g).

Sodium found in the intercellular fluid and is responsible for constant osmotic pressure. The ratio of potassium and sodium in the body must be strictly defined; the work of nerve and muscle tissue depends on it.

Iron participates in oxidative processes occurring in the body. The distribution of oxygen also depends on it.

Phosphorus found in cells and intercellular tissue. It is involved in the metabolism of proteins, carbohydrates, fats and vitamins. Phosphorus salts maintain the acid-base balance of the blood. Phosphorus is found in cheese (up to 60 mg/100 g), egg yolks (470 mg/100 g), peas (369 mg/100 g), beans (504 mg/100 g), bread and cereals (200-300 mg/ 100 g), meat and fish (120-140 mg/100 g).

Bromine is part of the blood and affects processes occurring in the brain.

Chlorine The body must contain it in combination with sodium. The digestion process depends on it, since chlorine is part of the gastric juice. Chlorine also supports cell vitality.

Proteins include sulfur. It has a beneficial effect on the liver. Normal metabolism depends on sulfur.

The distribution of calcium in the human body is uneven - 99% is concentrated in the bones of the skeleton and only 1% in various organs, tissues and biological fluids.

If you are trying to gain weight and keep it off later, you will need to reconsider your diet. Make sure your menu is balanced and varied. Food for each meal should contain carbohydrates (fruits, vegetables, flour and starchy foods), proteins (meat or dairy products, peas), fats (butter or margarine) and liquid. This will allow you to be full of energy all day long.

Carbohydrates are burned first, providing you with energy for 3-4 hours. Proteins provide energy for the next 1-2 hours, and fats are not completely wasted after another 5-6 hours, that is, until the next meal. To maintain normal weight, you need to balance the number of calories consumed and expended. Burning 7000 kcal helps you lose 1 kilogram. As you increase your physical activity, increase your intake of high-calorie foods.

But don't overdo it: rapid weight gain is unhealthy and can be bad for your well-being.

Include a small amount of fatty foods in your daily diet: fried meat, butter, margarine, mayonnaise, vegetable oil, sauces, salad dressings, nuts, canned food, processed foods, fatty meat products (sausage, roast beef, sausages), stewed beef, lamb, pork , high-fat dairy products (whole milk, sour cream, cheeses, ice cream).

The human body cannot exist without water; its content in the body is 55-65%. In order for the body to function normally, it is necessary to include in the diet a sufficient amount of vegetables, fruits - lettuce, cabbage, cucumbers, tomatoes, asparagus, green onions, rhubarb, zucchini, pumpkin, watermelon, melons and freshly squeezed vegetable and fruit juices. Fruits and vegetables contain about 70-90% water.

Use vegetable margarine, as it contains more polyunsaturated fats than regular margarine. Fats help keep you feeling full longer and reduce thirst.

In addition, dietary fats inhibit insulin secretion and stimulate the production of enzymes that break down fats in the body, which leads to more intensive consumption. Thus, fatty foods have a beneficial effect on fat metabolism.

Include low-calorie seasonings or ready-made seasonings in your diet for salads, meat, game, pilaf, grilled chicken, etc. Keep in mind that each gram of fat you eat contains twice as many calories as proteins or carbohydrates (1 gram of fat - 9 kcal , 1 gram of protein or carbohydrates – 4 kcal).

Eat more salads, and try to make them not only nutritious, but also beautiful. For example, try mixing Various types lettuce leaf (than darker leaf, the more iron and vitamin A it contains), watercress, raw spinach, red cabbage, yellow zucchini, carrots, cauliflower, green pepper, onion. Make salad dressings with polyunsaturated vegetable oil - sunflower or corn.

Sugar is a valuable, easily digestible food product. In the body, it is used to form glycogen, a substance that nourishes the liver, heart and muscles. It is an essential component of the blood, where its quantity is maintained at a constant level.

However, when consumed in excess, the formation of fat in the body from other nutrients sharply increases. Eating large amounts of sugar negatively affects the health of beneficial intestinal microflora. There is evidence that excess sugar contributes to disruption of cholesterol metabolism and the development of atherosclerosis. In this regard, mature and elderly people are recommended to limit their sugar intake to 50 g per day. Young people, children and those under intense physical activity can consume approximately 100g of sugar per day.

Refined sugar is found in foods such as jams, jellies, lemonade, desserts, candies, homemade cookies, pies, sweet juices and canned fruits. Limit yourself to one or two sweet meals per week.

Eat more low-calorie, bulk, fiber-rich foods, such as raw fruits and vegetables with seeds and skins, boiled potatoes, wholemeal breads, bran, roasted corn kernels and meatless soups. Eat vegetables raw, steamed, baked. Remember that heat treatment significantly reduces the content of vitamins and mineral components.

Vegetables and fruits stimulate digestion and absorption of proteins and carbohydrates. In combination with fats, vegetables increase the formation and secretion of bile, which is very important for patients who have stagnation of bile. Betaine, found in sufficient quantities in beets, prevents the development of fatty liver infiltration.

Sitosterols in vegetables and fruits inhibit the conversion of carbohydrates to fats. In addition, vegetables and fruits - important source vitamins, mineral salts and organic acids necessary for metabolism. Try to include potatoes, spaghetti, melons, pears, grapes, apricots, tangerines, oranges, raisins, prunes, and figs in your diet.

Try to use instead of regular mineral water. It is useful due not only to the composition of the substances and elements dissolved in it, but also to the information that it retained in itself while passing deep underground.

Eat meat and protein-rich foods regularly. If you want to gain weight or maintain a normal weight, it is especially important to organize your diet in such a way that it is varied and nutritious, eat beef, lamb, pork and cheeses. However, do not abuse fatty and heavy foods; alternate them with lean meat, poultry, and fish.

Do not overuse vegetable and animal fats. Fry or bake meat on a rack that allows the fat to drain. For the sauce, use the meat juices after removing the fat. Stew food in water, boil vegetables, or eat them raw, adding a small amount of sauces and seasonings. Use low-fat butter substitutes.

Drinking alcohol also puts a certain amount of calories into the body, but they do not provide any benefits to the body. Excessive consumption of alcoholic beverages, including beer, can lead to a variety of diseases and cause the development of alcoholism. However, if you drink alcohol in small quantities, it will benefit you. Thus, scientists have long proven that both vodka and red wine are a preventive measure against cardiovascular diseases, and beer is recommended to be consumed for kidney diseases. You can drink 30-50 ml of vodka, 200-300 ml of dry wine or 500 ml of live beer per day without harming your health.

In addition to alcoholic drinks, drink without alcoholic drinks. Drink 6 to 8 glasses of liquid daily, preferably water. Drink skim milk, rich in vitamins A and D, natural fruit juices, mineral water. Limit consumption of drinks containing caffeine (tea, coffee, Coca-Cola, Pepsi-Cola) to 2-3 times a day.

Eat slowly, in a calm, pleasant environment. Create the appropriate atmosphere for this. Chew your food thoroughly and spend at least 20 minutes on each meal. Remember: it takes exactly 20 minutes to feel full. Usually during this time the optimal amount of food necessary to maintain normal life is eaten.

Stick to a balanced diet. Try to eat regularly, do not try to suppress the feeling of hunger if you feel it. For normal bowel function, try to eat 4-5 times a day in medium portions or 5-6 times a day in small portions. This achieves an increase in energy consumption for the assimilation of food taken.

Consume most foods in the first half of the day. The intervals between meals should not exceed 3-4 hours. Have dinner no later than 3 hours before bedtime. After dinner, go for a walk or do some work related to physical activity.

Keeping food in plain sight makes it tempting to snack. This can suppress your appetite, causing you to skip your main meal and feel full. Try to avoid this.

Serve food on plates in the quantity you plan to eat. Do not combine food with watching TV, reading, or other activities. Finally, try to focus more on what and how much you eat.

Try to move more during the day, do exercises regularly physical exercise. Systematic physical activity normalizes metabolism, increases appetite, and improves the condition of the cardiovascular and respiratory systems.

Scientific studies have shown that thin women who continue to lose weight consume the same number of calories per day as obese women whose weight is completely stable. It turned out that the reason for this is physical activity. Thus, thin women moved more, walking 8-10 km daily, while overweight women walked only 3 km per day. Therefore, if you lead an active lifestyle, go to Gym or swimming pool, you need more high-calorie foods.

However, if the physical activity is still too much, try to reduce it at least a little if possible. So, if you are used to walking up the stairs, start using the elevator. If you like to walk for a long time before going to bed, try to reduce the walking time by 2 times; if you are used to walking to work and to the store, start using transport. However, there is no need to strive to reduce physical activity as much as possible. There is absolutely no need to give up swimming, running, skating or skiing if you like it. On the contrary, a sharp decrease physical activity often leads to metabolic disorders. Of course, your weight will inevitably increase, but this can lead to the development of a variety of diseases.

Eat filling and nutritious food. Don't exhaust your body. Try not to eat immediately after physical activity.

By changing your diet, you can influence your metabolism. For example, everyone knows that excess sugar consumption leads to the deposition of fat in the body. Previously, it was believed that this only happened due to excess sugar consumption, that is, if you ate an extra 100 g of sweets, a corresponding amount of fat would form in your body.

However, in fact, excessive intake of sugar into the body changes and disrupts metabolism, in which fat is intensively formed not only due to the incoming sugar, but also due to other nutrients. The inclusion of plant foods in the diet allows you to influence fat and carbohydrate metabolism in the direction of stabilizing body weight.

Your daily diet should include vegetables, fruits and dairy products. With their deficiency in the body, mineral metabolism is disrupted, which leads to an increased formation of acidic elements, the development of acidotic changes in the body and the formation of acidosis, which is very unfavorable for the general condition of the body and the functioning of its individual systems. At the same time, the consumption of predominantly dairy-vegetable foods - milk, fermented milk products, vegetables and fruits - changes mineral metabolism towards increased formation of alkaline elements, that is, it causes alkaline shifts in the body and the formation of alkalosis, which, although to a lesser extent than acidosis may still have some adverse effects on the body. When rationally preparing a diet that combines food products acid and alkaline orientation, the body ensures the necessary acid-base balance.

Studies have shown that recently there has been a decrease in the nutritional value of basic food products - meat, vegetables, herbs, fruits. For example, over the past 30-35 years, apples have lost 40% of iron and 42% of vitamin C, and cabbage has lost 85% of calcium and 81% of iron.

Regular consumption of cottage cheese, cream, vegetable oil and other foods rich in lipotropic substances (methionine, phosphatides, essential fatty acids, etc.) normalizes cholesterol metabolism, reduces cholesterol levels in the blood serum, normalizes liver function and is thus a preventive measure. atherosclerosis.

Increasing the consumption of fats rich in saturated fatty acids, as well as increased consumption of sugar against the background of vitamin C deficiency, has the opposite effect - it increases the level of cholesterol in the blood and contributes to the development of atherosclerosis.

You can give your nutrition an anti-blastomogenic, anti-cancer focus. By including foods rich in antioxidants (primarily vitamin E) in the diet, it seems possible to increase the body’s protection from the effects of carcinogens and, therefore, make the body more resistant to their influence.

Don't try to make your food more nutritious. People engaged in mental work, workers in automated and highly mechanized industrial enterprises, people of mature, elderly and retirement age do not need a large amount of calories at all.

Do not try to make your diet only from animal fats. The biological completeness of nutrition is ensured only when it includes fats of both plant and animal origin, which mutually complement each other with the missing components. Eating only vegetable oil deprives the body of many vital substances contained in animal fats, in particular in butter. Vegetable oil should be included in the diet daily in small quantities (approximately 20-25 ml).

Include margarine in your diet - a combined fat that combines vegetable and animal fats. It can be fortified, milk and cream can be added to it, and biologically highly active fat from fish and marine animals can be used.

Vitamin deficiency – serious problem of the current millennium. Studies have shown that approximately 56-58% of Russian residents are deficient in vitamins and microelements.

Margarine is also used to produce the now widespread combined butter, consisting of a mixture of butter and margarine. However, it includes hydrogenated (hydrogenated) fats containing trans isomers of fatty acids, or trans fats that have a more Negative influence on human health than saturated fat and cholesterol, so learn to distinguish real butter from combined butter.

When choosing fats, do not pay attention to the name, shape of the package and the design on it; it is better to pay attention to the composition. You need to choose your oil especially carefully. So, if the list of ingredients contains not only butter, but also vegetable oil, the oil is definitely combined. Real butter cannot contain any other fats. If the butter contains less than half of milk fats, such a product is much closer in nutritional value to margarine than to butter. If the packaging does not contain information about the composition of the product and its belonging to cow butter, then there should be the inscription: “GOST 37-91” (state standard established for cow butter). If the packaging has neither composition nor GOST, but only specifications ( technical specifications) With long row numbers, this means that this product is not pure butter.

Human nutrition must be balanced, that is, it must fully satisfy the body’s needs for all necessary nutrients and essential substances. Make sure that your daily diet includes nutrients taken in a ratio that provides optimal relationships and a combination of essential components.

True, some believe that the body will still balance nutrients in its own way, according to its individual needs.

This can be confirmed by the transamination of amino acids, which constantly occurs in the body even when the most rational and high-value protein combinations and complexes are supplied with food, which are provided for in a balanced diet. There are other, less significant objections. However, a balanced diet for most age groups is apparently the most acceptable and complete.

Food should not only be high in calories, but also biologically complete. To increase the biological value of food, consume more vegetables, fruits, as well as food and wild greens (parsley, dill, green onions, cilantro, watercress, mint and other herbs). These products should become a mandatory part of the diet.

It has long been believed that parsley can make a person more courageous. So, in Ancient Rome The gladiators' diet included parsley in the week before the fight. It was believed that it gives strength and increases the desire to win. Parsley contains a large amount of vitamin C, as well as the multivitamin substance apiol, the effect of which stimulates the body's reserve forces.

Your menu should include fermented milk products every day - yogurt, kefir, buttermilk products, etc. Their biological value is due to the content of the protein-lecithin complex, which has great biological activity and anti-atherosclerotic properties.

One of the products that increases the biological value of nutrition is cream. They contain a rich protein-lecithin complex. Cream fat is the most valuable in terms of its biological properties, since it does not have an atherogenic effect, and also has a lipotropic and anti-atherosclerotic effect.

A healthy young or middle-aged person can consume up to 100 ml of 20% fat cream per day; an overweight or elderly person can consume up to 50 ml. Cream with 10% fat content can be used more widely because it has a low calorie content (124 kcal per 100 g of cream). It should also be noted that cream contains 5-6 times more vitamin A than milk. This matters not only for children, but also for adults.

An important means of increasing the biological value of nutrition can be baked goods made from wallpaper flour (flour from grains that have not been stripped of their shells and germs). The germ of the grain has the greatest biological value, in which all the active components are concentrated - vitamins, phosphatides, essential fatty acids, etc. Pure germ is currently being produced in the form of a new, highly biologically active product. Eating germs (1-2 teaspoons per day) helps to significantly increase the biological value of food.

The dangers of vitamin deficiency have been proven repeatedly. Meanwhile, the person himself may not realize that his food is poor in any vitamin. Thus, Russian vitamin specialist Professor V.B. Spirichev writes about hypovitaminosis that it is “... an insidious condition that can drag on for years, gradually undermining a person’s health, reducing performance, worsening the quality of life and reducing its duration.”

Great value too soy lecithin. It is one of the means by which the lipotropic, anti-atherosclerotic properties of food are increased. One teaspoon of soy lecithin per day can dramatically increase the biological value of human nutrition.

An important means of increasing the biological value of nutrition is to increase the use of biologically more active sugars (sucrose, fructose, glucose, etc.). Sugar (sucrose) easily turns into fat and, importantly, with significant consumption, it encourages other nutrients to turn into fat, especially carbohydrates (starch, etc.) and partially proteins.

Excessive consumption of sugar leads to disruption of cholesterol metabolism, increasing its level in the blood, thereby contributing to the development of atherosclerosis. In addition, excess sucrose negatively affects the state of beneficial intestinal microflora, reducing its protective, enzymatic, digestive and synthetic functions.

Sucrose can be replaced with other substances, such as glucose, fructose, xylitol or sorbitol. Fructose is especially useful - it should be present in the diet of mature and elderly people, as well as those with a sedentary lifestyle. Fructose is approximately 2 times sweeter than sucrose and therefore in smaller quantities can satisfy the body's need for sweets. It is less involved in the formation of fat and cholesterol, lingers in the blood for a short time and, utilized by tissues and organs, leaves the bloodstream faster than other sugars.

There is a type of sugar that contains mainly fructose and glucose in an optimal, one might say, balanced ratio. This food product, made from corn starch, is called glucose-fructose syrup, or liquid sugar.

Scientists point to many useful qualities fructose. Yes, you can mark it beneficial influence on fat metabolism, an important role in the prevention of dental diseases. Natural sources of fructose are fruits and berries. There is especially a lot of it in grapes. Grape sugar consists almost entirely of fructose. Watermelons also contain a lot of fructose.

However, when taking care of your health, you should not rely on fructose alone. The fact is that fructose contains almost as many calories as sugar. When consuming fructose, the body will receive 2 times less calories, but sugar accounts for about 10% of the daily diet, and therefore the benefit from fructose is small.

By replacing sucrose with the sweet alcohols xylitol and sorbitol, you will receive almost the same number of calories as consuming sucrose. In addition, the sweetness of xylitol is equal to the sweetness of sucrose, and sorbitol is 2 (if not 3) times less. Therefore, you will not be able to reduce your weight by simply giving up sugars.

Still, fructose and sweet alcohols are beneficial. Unlike sucrose and glucose, they do not require the hormone insulin for their absorption, which is very good for diabetics. This is also not bad for other people who eat much more sugar than normal and thereby overstrain the pancreas. However, consuming more than 30 g of fructose, sorbitol or xylitol per day is not recommended, otherwise a laxative effect is possible.

There are various sweeteners - saccharin, aspartame, cyclamate, acesulfame K and others, which contain virtually no calories. Recently, they have been considered carcinogens, but there is no substantiated evidence of this to date.

Unlike saccharin, which is not absorbed by the body and is completely excreted in the urine, aspartame is absorbed and has nutritional properties. Acesulfame K, one of the youngest sweeteners of the third group, has undergone serious safety tests and is registered in more than 40 countries.

Sweeteners are available in the form of sweet tablets. They are added to drinks, confectionery, chewing gum and other products. Of course, you can’t solve all health problems with sweeteners alone, and they don’t cancel your diet, but they will help you avoid an excess of easily digestible carbohydrates in your diet.

Previously, it was believed that good food must be easily digestible. However, recent studies have refuted this theory: easily digestible foods (high-grade white bread freed from fiber, confectionery, sweets) are digested without any effort.

As a result, in digestive system hypokinesia develops, accompanied by a decrease in secretory function and a weakening of intestinal motility, which leads to constipation, intensification of putrefactive processes in the intestines, the development of flatulence and increased absorption of toxic putrefactive products. The autointoxication that develops in this case contributes to the occurrence of early atherosclerosis and the development of coronary heart disease.

Food must contain fiber. An excellent source of active fiber are vegetables (onions, cabbage, carrots, cucumbers, beets) and fruits (apples, etc.).

Premium meat is characterized by high fat content, combined with a minimal content of connective tissue elements. For example, tenderloin is easily digestible by the body, its protein content is optimal in terms of amino acid balance, so it is necessary to strive to ensure that similar species meat products were regularly included in the diet.

On the other hand, meat with a high content of connective tissue proteins and other elements is also necessary for the body: it contains a certain amount connective tissue, containing collagen, from which adhesive substances (glutin, gelatin, etc.) are formed when heated. They have a more active effect on digestion, in particular, they stimulate the secretion of juices and the motor function of the stomach and intestines, while also having some dietary effect, and also have a beneficial effect on the condition and functioning of beneficial intestinal microflora.

Meat should be present in the diet of patients with atherosclerosis, hypertension and coronary heart disease. Equally, in the diet for elderly people or those in hypokinetic states, as well as those with increased nervous excitability, meat rich in connective tissue proteins is most suitable.

Include by-products in your diet - tongue, liver, brains, kidneys, udder, lungs, spleen, tripe. Not only are they delicious, but they are also an excellent source of protein, phosphorus and especially iron. In addition, most offal contains the same amount of protein as fillet meat.

Each type of offal has its own characteristics, allowing us to highlight its valuable biological properties and define it rational use in nutrition.

Liver is also a gourmet and medicinal product. Fabric structure, specific taste qualities, the ease of separation of nutrients from the stroma make this product an indispensable basis for the preparation of pates and liver sausages. The liver contains the same amount of protein as category I beef, but qualitatively this protein is significantly different. The liver contains globulins, albumins, collagens, nucleoproteins, glucoproteins.

The main feature of the liver is the presence of iron proteins in its composition. The main iron protein in the liver, ferritin, contains more than 20% iron. It plays an important role in the formation of hemoglobin and other blood pigments. 100 g of pork liver contains 12 mg of iron - 5 times more than in category I beef, 6 times more than in lamb, and 8 times more than in pork. Due to the content of a significant amount of iron proteins and iron as a mineral substance, the liver has antianemic properties.

In addition to iron, the liver contains a large amount of vitamins, so it is recommended to use it for vitamin deficiencies and hypovitaminosis. For example, 100 g of liver contains 3.5 mg of vitamin A (2 daily doses). In addition, the liver is rich in B vitamins (especially B2, PP, pantothenic acid, B6, choline, B12). There is little vitamin C in the liver; its amount does not exceed 8 mg per 100 g of liver.

The liver contains a significant amount of phosphorus (up to 350 mg per 100 g), which is necessary for the normal functioning of the nervous tissue of the brain. The liver is rich in extractive substances that have a strong juice effect, and therefore the use of liver should be limited to patients with hyperacid gastritis, gastric and duodenal ulcers.

Kidneys contain about 13% protein, iron and B vitamins, however, the specific taste and smell of kidney dishes is a significant drawback that interferes with their everyday use in nutrition.

An excellent source of collagen is the scar, in which almost half of the proteins are connective tissue. Among them, collagen occupies the main place (6.8%) and elastin accounts for a small share (0.59%).

So, in order to feel good, not get tired and maintain normal weight, you need to consume a wide variety of foods that are a source of plastic and growth substances, energy materials, provide the necessary vital regulatory components and concentrate biologically active substances.

The source of plastic substances is all food products of animal origin. The most important component theirs is a protein containing all the essential amino acids, favorably balanced for tissue synthesis. The total protein content in food products of animal origin is 15-20% in meat and fish products, 3-4% in milk, 15-17% in cottage cheese, and 12% in eggs. The digestibility of protein in food products of animal origin is at least 96%.

In Russia, due to the presence of a large number of refined and easily digestible foods in the population's diet, the number of people suffering from diabetes and other diseases, as well as having weight problems, is steadily growing.

Proteins of plant origin can also partly serve as a source of plastic substances. The use of animal and plant foods in certain proportions allows for optimal protein nutrition due to the mutual complementation of their amino acid composition.

Milk and vegetables contain greatest number substances that prevent atherosclerosis. Along with fruits and whole grain products, they most contribute to the normalization of the condition of arterial walls. Thanks to this, the vessels acquire greater natural resistance to degenerative changes.

It should also be noted that products made from white flour, sugar, refined oils and fats do not contain or contain very few protective substances that prevent changes in the vascular wall characteristic of atherosclerosis. However, since these foods constitute a significant part of the diet of most modern people, in contrast to them, it is necessary to introduce a large number of protective foods, which primarily include milk, vegetables and fruits.

Eat foods that, thanks to the substances they contain, help protect arteries and prevent the development of atherosclerosis.

Honey heads the group of especially active food products. It is difficult to compare any other food product with it, both in terms of the number of its components and biological properties.

Even such biologically active products as sea buckthorn, lemongrass and eleutherococcus are inferior to honey in terms of the versatility of their biological and medicinal effects.

A distinctive feature of honey is its wide spectrum of action and diversity. healing properties, among which, first of all, one can highlight the normalization of the functioning of organs and systems of the body.

Honey is an easily digestible food product due to invert sugar (a mixture of glucose and fructose), of which it contains 69%. However, despite many positive nutritional and biological properties, honey should be eaten in limited quantities, no more than 60-100 g per day. With little physical activity, honey, like sugar, will not bring benefits.

Important components of honey are organic acids (lactic, malic, citric, oxalic) and enzymes (diastase, catalase, invertase, lipase, phosphatase).

To improve intestinal function, consume 50-100 g of honey daily.

In addition to honey, other beekeeping products are of particular interest - apilak, propolis and pollen.

Apilak, or royal jelly, is the secretion of the allotrophic glands of worker bees. Under the influence of apilak, the overall tone of the body increases and normalizes arterial pressure, the development of atherosclerosis slows down, cholesterol levels decrease with increased levels in the blood. Apilak has a regulating effect on metabolism (especially fat and cholesterol).

Royal jelly is also successfully used in the treatment of gastric and duodenal ulcers. It reduces pain and accelerates the healing of ulcers.

Apilak is also a geriatric remedy. It has a tonic and rejuvenating effect on older people. Thus, in terms of its therapeutic effect, royal jelly can be classified as a biological stimulant.

The biological effect of apilak is due to the high content in its composition large number various active substances (including folic acid and other B vitamins), hormone-like substances, gamma globulins, etc. Apilak is produced by the pharmaceutical industry. Take 1 tablet 3 times a day under the tongue for 2-3 weeks.

The main significance of propolis as a remedy lies in its antimicrobial effect - the ability to stop the vital activity of fungi, bacteria and viruses. It is used in the treatment of skin diseases, burns, gastric and duodenal ulcers, etc.

Flower pollen is not a waste product of bees, but it is inextricably linked with honey, since bees, while collecting nectar from flowers, also collect flower pollen. It can have a versatile healing effect on the human body.

Flower pollen is one of the most effective in modern conditions natural biological products that improve health.

Flower pollen contains a rich complex of amino acids, including vital essential amino acids, as well as minerals, for example, a complex of trace elements with high biological activity (iron, cobalt, manganese, strontium, arsenic, silicon, phosphorus, magnesium, potassium and etc.).

Pollen contains most vitamins in relatively large quantities. It contains vitamin C, vitamins B1, B2, B6, folic acid, carotene, pantothenic acid, vitamins D, E, and P.

Sea buckthorn belongs to medicinal plants, as it has the ability to stimulate physical activity and improve general state body, heal ulcers, etc. Biologically active substances are most represented in fruits, in smaller quantities in seeds, and in even smaller quantities in leaves. Sea buckthorn oil has a particularly high biological value, which can be considered as a recognized highly effective therapeutic and prophylactic drug.

The most important indicator of the biological value of sea buckthorn fruits is their high content of vitamin C (ascorbic acid). The fruits contain from 200 to 900 mg% of vitamin C, as well as vitamins B1, B2, PP, choline, betaine, etc. A feature of the vitamin composition of sea buckthorn fruits is their high content of carotenoids (up to 28 mg%), including 4- 8 mg% carotene. In addition, folacin (folic acid), vitamin E (up to 20 mg%), vitamin F (essential unsaturated fatty acids), vitamin P and tannins were found in sea buckthorn fruits.

The presence of vitamin A, carotenoids, choline and betaine in the fruits ensures the lipotropic properties of sea buckthorn (the ability to prevent liver diseases, normalize cholesterol metabolism and thus have an anti-atherosclerotic effect). Experimental studies have confirmed the presence of lipotropic properties in this plant and have shown that sea buckthorn fruits and their juice reduce the fat and cholesterol content in the liver.

Due to its composition, sea buckthorn oil is a valuable therapeutic and prophylactic agent. It contains carotene (provitamin A), tocopherols (vitamin E), essential unsaturated fatty acids (vitamin P), phospholipids (lecithin, etc.), sterols (beta-sitosterol, etc.), which affect fat and cholesterol metabolism and prevent development of atherosclerosis. Use sea buckthorn oil only as directed by a doctor.

There are hundreds of flavoring substances. Despite their large number, they can mainly be represented by 3 groups:

spices (pepper, cinnamon, cloves, ginger, cardamom, Bay leaf, cumin, star anise, coriander);

spicy vegetables (parsley, dill, onion, garlic);

synthetic flavoring agents (dill essence, food acids, aromatic, bitter, sweet and other flavoring agents).

Spices are different parts of spicy plants: seeds, stems, fruits, bark, leaves, flowers, roots. What they have in common is the presence in their composition of essential oils with pronounced aromatic properties and specific substances of different chemical structures (glucosides, alkaloids, etc.). They are present in spices in small quantities, but have a strong stimulating and irritating effect.

Spices significantly improve the taste of food, giving it spiciness and piquancy. However, they should be used carefully, as excess spices can spoil the taste of the dish.

Doctors claim that when consuming spices, their patients improve digestion, increase juice secretion, reduce gas formation, and improve bowel movements.

Do not use spices daily or excessively in the absence of physical activity, neuropsychic and emotional stress, and other conditions characterized by increased nervous excitability. They have a strong irritant effect on the central nervous and excretory system, as well as the liver and some other organs.

In the diet of healthy people, spices can be used in limited quantities. As for elderly people and those with severe atherosclerosis, spices are contraindicated for them.

Spicy vegetables can be recommended for the most wide application in home and public catering, for people of all ages and professions. Unlike spices, they contain enough vitamins and phytoncides (vitamin C, carotene, folic acid and vitamin B6).

The most important spicy vegetable is parsley, which, with its delicate aroma and mild pleasant taste, has earned universal recognition in cooking, significantly increasing the taste properties of food (especially broths). There is root and leaf parsley; The first uses roots and leaves for food, the second uses only leaves. Parsley contains 8.4 mg% carotene and 126 mg% ascorbic acid. In addition, parsley leaves contain a significant amount of iron (5.9 mg%).

Dill significantly improves the taste of salads, soups and main courses. It contains 111 mg% ascorbic acid.

Known different types onions - onions, leeks, spring onions, green onions etc. According to their taste properties, onions are divided into acute, semi-sharp and sweet. Onions differ from all other spicy-flavoring plants in that they are often used as an independent dish or side dish. Onion contains 8.4 mg% ascorbic acid, and green onions - 5 times more (48 mg%). It contains carotene (4.8 mg%). Considering comparatively high level consumption of onions, we can say that it plays a certain role in providing the body with vitamins, especially during periods of shortage of fresh vegetables.

Garlic occupies a special place among spicy vegetables. Due to its pungent odor and taste, it is used in small quantity as a seasoning for food, as well as for canning cucumbers and other vegetables. The vitamin C content of garlic is negligible and practical significance does not have.

Garlic has a sharp aroma and pungent taste, which depend on the content of garlic oil, which contains biologically active allyl substances.

Horseradish has a high content of ascorbic acid, the amount of which reaches 128 mg%. Horseradish contains a variety of minerals, the amount of which reaches significant quantities. It is especially rich in potassium (371 mg%) and iron (1.3 mg%). Horseradish is also a source of phytoncides.

The need for spicy vegetables is about 2% of general norm consumption of vegetables.

Sodium and chlorine enter the body together in the form of table salt - sodium chloride.

If we take as a basis for determining the need for sodium chloride its excretion from the body, which is 7-8 g per day, this amount is easily covered with a normal mixed varied diet and an average level of energy consumption.

Healthy young and middle-aged adults who exercise and lead an active lifestyle can increase their sodium chloride intake to 20 grams per day.

Increased consumption of table salt does not bring much harm to healthy young people. However, for older people, as well as for those who suffer from diseases of certain body systems (with weakened kidney function, atherosclerosis, hypertension, thyroid dysfunction), the use of table salt should be limited. After all, salt promotes water retention in the body. Thanks to this, the weight may increase, but not for long. In addition, excess water in the body can lead to edema, which is also undesirable.

At the same time, this restriction must have a limit below which it should not fall. Table salt is important for the body. In particular, it is extremely necessary to ensure normal water-salt metabolism, maintain acid-base balance, normal blood composition, the formation of hydrochloric acid in gastric juice, etc.

Table salt is capable of retaining fluid in the body (10-15 g of table salt retains 1.5-2 liters of fluid in the body). When eating plant foods rich in potassium, the need for table salt increases.

As already noted, an average of 10 g of table salt per day can be taken as the physiological norm for the need for sodium chloride. About 5 g of salt enters the body through food (half of the requirement), the other half (5 g) comes from adding salt to food.

Food products have different levels table salt content. Knowing the salt content in certain foods, you can easily regulate the amount in your diet.

There is a lot of salt in bakery products(in 100 g of black bread - 1.6 g of table salt, in white bread - half of this amount). The salt content in herring is especially high (6-10%). Some types of cheeses and sausages are rich in salt.

It has been proven that excessive consumption of sodium chloride over a long period of time can adversely affect health, and primarily on cardiovascular health. vascular system, so try to follow the following rules:

high consumption of table salt can be recommended in conditions of elevated temperature (work in hot shops, hot climates, etc.), as well as during heavy physical activity, when playing sports, etc. In these cases, salt consumption can reach 20-25 g per day day;

in adulthood and old age, with atherosclerosis and hypertension, salt consumption should be limited to 6-8 g per day.

If you come to the conclusion that you should reduce your salt intake, eliminate salty foods from your diet - herring, pickles, cheeses, salted meats, some types of sausages - and also add less salt to food during cooking.

If there is a need to completely eliminate the use of sodium chloride, as prescribed by your doctor, you can use some substitutes instead of table salt. They do not have the negative properties of sodium chloride, but at the same time they are able to cause a feeling of saltiness and give food a familiar taste.

A substitute for table salt is the special dietary salt Sanasol, consisting of 60% potassium chloride, 10% potassium citrate, 10% calcium gluconate, 5% magnesium aspartate, 10% ammonium chloride and 5% glutamic acid. Sanasol is used for kidney diseases, cardiovascular diseases and inflammatory processes, as well as for adding salt to ready-made dishes before consumption. In addition to sanasol, there are other substitutes for table salt.

Recent research data has shown that the ideal product of the 21st century. must meet the following requirements:

have regulated (increased or decreased) calorie content;

give a feeling of satiety;

be easily accessible;

easy and quick to prepare;

provide protection from negative external factors or reduce their adverse effects;

be compact;

have an optimal shelf life.

Source: http://meduniver.com/Medical/Physiology/196.htmlMedUniver

Nutrition is one of the most natural life processes for us. So natural that it seems as if you don’t need to think about it: everyone certainly knows how to eat and for this you don’t need either a university degree or school education. However, it is precisely this attitude towards this, at first glance simple, but such an important process, that leads to sad consequences: physical illness, obesity, depression. “We eat to live, and do not live to eat” - this is the main idea of ​​rational human nutrition .

Balanced diet, as the definition says, is physiologically complete nutrition for healthy people, taking into account their gender, age, nature of work, and climatic conditions. A balanced diet helps maintain health, resistance to harmful environmental factors, high physical and mental performance, and active longevity. There are nutritional basics that we need to know in order to eat healthy.

Three basic principles of rational nutrition

The first and one of the most important is the energy balance of the diet.

Very often we overeat, forgetting that in fact, a person does not need a certain amount of food, but the energy value of what was eaten. So, often, with a large amount of food, we do not get enough calories, or, on the contrary, after eating a few pieces of cake, we “gain” the daily requirement at once, without being full at all. According to the traditions of Russian cuisine, we consume a lot of bread, potatoes, sugar, animal fats every day, thereby leading the body to an imbalance: we consume more in energy terms than we can spend. This diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases that develop on this basis - from gastrointestinal diseases, to diabetes, and finally to depression. Thus, if we want to stay healthy, we need to start counting the calories in the food we consume.

The energy value of food depends on many factors: gender (women need fewer calories than men), age (older people need less energy from food) and occupation (people with high physical activity need more energy).

The second principle is variety and balance in nutrition..

Every day, to be healthy, we need to get up to 70 from food different substances. Among them are the well-known proteins, fats and carbohydrates. And all of them should be present in the daily diet. Naturally, we need these substances in different quantities - for example, there should be more carbohydrates, from which our body produces energy, than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with plant proteins, so without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed without being combined with other foods. That is why carrots are good for vision when they are eaten with sour cream.

The third principle of rational nutrition is adherence to the regime.

First of all, in order not to expose the body to stress from irregular nutrition, it is best to create a clear meal schedule for yourself. It is best if you eat 3-4 times a day. This is the number of meals that is considered optimal. Of course, everyone makes up their own diet for themselves, depending on their work schedule, activities and other circumstances, but experts recommend the following times for eating from 8:00 to 9:00, from 13:00 to 14:00 and from 17: 00 to 18:00. It is at this time that the human food glands usually produce the largest amount of food enzymes. However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for bedtime - eating before bed is really harmful). Another important point– this is the amount of food in each “sitting”. Remember the saying “we don’t need dinner”? That's right, it is at dinner that you need to eat less food, but breakfast first working day- this is the time to eat heartily, even more heartily than at lunch.

A little practice

There are a few more rules that can help rationalize your diet:

Fruits must be eaten separately from other dishes, preferably 20 minutes before meals and 1-2 hours after meals; they can be combined with nuts.

Grains and legumes cannot be mixed with each other.

The exception is dishes richly seasoned with herbs and non-starchy vegetables.

Dishes that combine dough with meat are bad for the stomach - pasties, navy pasta, pies, pancakes with meat and dumplings.

Whole milk should not be combined with other foods at all, and remember that an adult body may not perceive it.

Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.

You should not eat dishes with bread.

Rational human nutrition– this is not a diet or being particularly strict with your body. This is the norm, having mastered which, you will feel better. And your body will thank you for it!

Balanced nutrition, its meaning and features

Rational (from lat. ratio - mind) nutrition is the most important factor in a healthy lifestyle.

Balanced diet - nutrition balanced in energy terms and nutrient content depending on gender, age and type of activity.

Currently, for the majority of our population, nutrition does not correspond to this concept, not only due to insufficient material security, but also due to the lack or lack of knowledge on this issue. Before moving on to the dietary recommendations in Everyday life, let us dwell on the role of nutrients in the body.

Nutrition is an integral part of life, as it maintains metabolic processes at a relatively constant level. The role of nutrition in ensuring the vital functions of the body is well known: energy supply, synthesis of enzymes, plastic role, etc. Metabolic disorders lead to the occurrence of nervous and mental diseases, vitamin deficiencies, liver diseases, blood diseases, etc. Improperly organized nutrition leads to decreased working capacity, increased susceptibility to disease and ultimately reduced life expectancy. Energy in the body is released as a result of the oxidation of proteins, fats and carbohydrates.

The importance of basic nutrients, their energy value

Squirrels- vital substances in the body. They are used as a source of energy (oxidation of 1 g of protein in the body provides 4 kcal of energy), building material for cell regeneration (restoration), the formation of enzymes and hormones. The body's need for protein depends on gender, age and energy consumption, amounting to 80-100 g per day, including 50 g of animal proteins. Proteins should provide approximately 15% of the calorie content of the daily diet. Proteins contain amino acids, which are divided into essential and non-essential. The more proteins contain essential amino acids, the more complete they are. Essential amino acids include: tryptophan, leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine.

Fats are the main source of energy in the body (oxidation of 1 g of fat gives 9 kcal). Fats contain substances valuable to the body: unsaturated fatty acids, phosphatides, fat-soluble vitamins A, E, K. The body's daily requirement for fats is on average 80-100 g, including 20-25 g of vegetable fats. Fats should provide approximately 35% daily caloric intake. The greatest value for the body are fats containing unsaturated fatty acids, i.e. fats of plant origin.

Carbohydrates are one of the main sources of energy (oxidation of 1 g of carbohydrates gives 3.75 kcal). The body's daily 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% of the calorie content of the daily diet. If there is an excess of carbohydrates in the body, then they turn into fats, i.e., an excess amount of carbohydrates contributes to obesity.

In addition to proteins, fats and carbohydrates, the most important components of a balanced diet are vitamins- biologically active organic compounds necessary for normal life. Lack of vitamins leads to hypovitaminosis (lack of vitamins in the body) and vitamin deficiency (lack of vitamins in the body). Vitamins are not formed in the body, but enter it with foods. Distinguish water And fat-soluble vitamins.

In addition to proteins, fats, carbohydrates and vitamins, the body needs minerals, which are used as plastic material and for the synthesis of enzymes. There are macroelements (Ca, P, Mg, Na, K, Fe) and microelements (Cu, Zn, Mn, Co, Cr, Ni, I, F, Si).

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.

The body receives these substances only if a varied diet is consumed, including six main food groups: dairy; meat, poultry, fish; eggs; bakery, cereal, pasta and confectionery products; fats; vegetables and fruits.

The diet is of great importance: the frequency of meals, the distribution of daily calorie content, weight and composition of food in its individual meals.

For a healthy person, four meals a day are optimal, since less frequent meals lead to the accumulation of fat in the body, a decrease in the activity of the thyroid gland and tissue enzymes. Eating frequently at the same time helps improve the flow of bile. Poor diet is one of the main causes of chronic diseases of the stomach and intestines. The frequency of meals is determined by age, the nature of work, daily routine, and the functional state of the body. The regularity of eating contributes to the development of a conditioned reflex during eating and the rhythmic production of digestive juices.

With four meals a day, the ratio of the number of calories in food for individual meals should be 30, 15, 35, 20%.

Products rich in animal proteins (meat, fish) are healthier to consume in the morning and afternoon, as they increase performance. Second breakfast may include fermented milk products, vegetable dishes, sandwiches, and fruits. Lunch should be the largest meal in terms of volume. Dinner should be small in volume and consist of easily digestible dishes. The last meal should be 2-3 hours before bedtime.

Principles of rational nutrition in everyday life

To give correct advice regarding diet and nutrition, we should talk not so much about chemical components, but about a set of products. American scientists present the ratio of products necessary for a healthy diet in the form of a pyramid (see Appendix 4), divided into four parts equal in height. The bottom, widest part of the pyramid is grain products (bread, cereals, etc.), the next is vegetables and fruits, then dairy products, meat and fish. The smallest part of the pyramid is sugar and fat. The diet of a modern person often contains too much animal fat and sugar, not enough vegetables and fruits, and not enough vegetable fats. In 1990, WHO presented its recommendations for a balanced diet. The daily diet (in calories), depending on energy costs, is usually presented in special tables.

To organize nutrition in everyday life, the following principles should be observed:

do not overeat;

the diet should be varied, that is, it is advisable to eat fish, meat, dairy products, vegetables and fruits, wholemeal bread, etc. every day;

in cooking methods, preference should be given to boiled;

know the calorie content and chemical composition of food.

Features of nutrition for the prevention of obesity

One of the negative consequences of poor nutrition is overweight body, which increases the risk of many diseases. People who are obese are 1.5-2 times more likely than people with normal body weight to develop diseases of the cardiovascular system, 3-4 times more often diabetes, 2-3 times more often cholelithiasis and liver diseases. Obesity is one of the most common causes of premature aging.

There are several ways to determine optimal body weight. The most common Brock's formula is: height (in cm) - 100. However, this calculation has a number of disadvantages. A more accurate indicator is the Quetelet index (weight (kg) / height 2 (m2), see Appendix 4). WHO offers the following gradation of the Quetelet index: 18.5-24.9 (normal values), 25-29.9 (overweight), 30 or more - obesity. The optimal levels are 22-25 kg/m2. It is at these values ​​that the risk of disease and death in each age group. Consequently, a person needs so many calories that his mass does not exceed the limits of the corresponding Quetelet index. You need to constantly monitor your weight, making the necessary adjustments to your diet and physical activity, including using fasting days. To prevent obesity you need to:

pay attention to information about the composition and calorie content of products on labels;

do not get carried away with flour products, especially muffins containing fat and sugar;

avoid excessive consumption of sugar and sweets, use sugar substitutes;

avoid foods rich in fat (sausages, sausages, sausages, fatty dairy products);

remember that alcoholic drinks, including beer, are high in calories;

leave the table with a slight feeling of hunger, since the body has already received enough food, but the signal about this has not yet had time to reach the brain; chew food thoroughly, as this contributes to the extinction of appetite;

increase physical activity as your body weight increases.

Features of nutrition of elderly people

A decrease in the intensity of metabolic processes in old age and a decrease in physical activity cause a decrease in the need for nutrients and a decrease in caloric intake in this population group. The diet of an elderly person should be varied and include a sufficient amount of vegetables and fruits. Food should be taken frequently, at least 5-6 times a day, in small portions. The diet should include sea fish, cottage cheese, lactic acid products, and lean meat. It is preferable to consume fish and meat boiled. You should limit the amount of animal fats, giving preference to vegetable fats containing unsaturated fatty acids, which is the prevention of atherosclerosis. You should limit your intake of salt, sugar (replace with honey or a sugar substitute), spices, smoked foods, strong tea and coffee. For regular bowel function, older people should include wholemeal bread in their diet.

Nutritional features of pregnant women

A balanced diet for a pregnant woman is important not only for proper development and maturation of the fetus, but also for the restructuring of the pregnant woman’s body in connection with future lactation. Therefore, the nutrition of a pregnant woman should provide the body with increased needs for all essential nutrients. In the first half of pregnancy, the need for proteins is 1.2-1.5 g per kilogram of weight, in the second half - 2 g per kilogram of weight. A pregnant woman should consume 120-200 g of lean beef or 150-200 g of fish daily. Fat should be consumed in the amount of 80-100 g per day (of which 30 g should be vegetable fats), carbohydrates - mainly in the form of raw vegetables and fruits up to 400-500 g per day. Particular attention should be paid to foods rich in iron, since anemia often develops in pregnant women. The daily requirement for iron is 15-20 mg. Iron is found in beef, beef liver, egg yolk, fruits and green vegetables (spinach, lettuce, apples). Pregnant women should limit their intake of salt, liquids, chocolate, citrus fruits, sweets, strong tea and coffee. With a rapid increase in body weight, on the recommendation of a doctor, so-called fasting days can be prescribed.

Medical nutrition

The patient’s nutrition, along with medications, plays a big role in the treatment of the patient. A certain diet is the most important factor in the treatment of diseases of the digestive system, cardiovascular system, kidneys, endocrine system organs, etc.

Medical nutrition is organized according to the nomenclature of diets developed by the Institute of Nutrition of the Russian Academy of Medical Sciences. A social work specialist must have an idea about the features of a particular diet - a treatment table (there are 15 such treatment tables). Each number of the treatment table corresponds to a specific disease for which this table (diet) is used. A therapeutic diet can be prescribed not only in a hospital setting, but also at home. The diet is prescribed by the attending physician. In the hospital, along with the attending physician, the observance of therapeutic nutrition is monitored by the ward nurse, who checks the contents of the packages and controls the storage of products. At home, diet compliance is checked by a local doctor, a local nurse, and the patient’s relatives.

Radiation and nutrition

After the accident at Chernobyl nuclear power plant large areas were exposed to radioactive contamination. The remaining part of the population of these places receives up to 90% of radioactive substances from food, up to 10% from drinking water, and up to 1% from inhaled air. Plants absorb water-soluble isotopes of cesium-137 and strontium-90 from the soil. The concentration of radioactive substances in plants depends on the type of plant and soil composition. Since plants are eaten by domestic animals, radioactive substances accumulate in meat, milk and fish. Strontium accumulates most in carrots, beets, and grain crops. Thus, bread can also be contaminated with radionuclides (and rye bread is 10 times more contaminated than white bread). Cesium accumulates most in vegetables and meat, especially beef. Fewer radionuclides accumulate in fermented milk products than in milk. Eggs contain the least radionuclides in the yolk and the most in the shell. Freshwater fish accumulate more radionuclides than sea fish. In order to reduce the level of radionuclides in the human body, it is necessary to subject foods to special processing, to use in the diet foods containing substances that promote the removal of radionuclides (minerals, vitamins, iodine, potassium, magnesium, dietary fiber). These products include: seaweed, legumes, garlic, nuts, seeds, wholemeal bread, oats, beans, pumpkin, cabbage.

Processing food products to reduce the level of radionuclides involves the following measures:

thorough washing of food;

peeling root vegetables, removing the top leaves of cabbage, removing seeds from fruits;

soaking meat and root vegetables before cooking in frequently changed water (up to 12 hours);

removal of bones, heads, internal organs of animals and fish;

exclusion (if possible) of lean fish and vegetable broths from the diet;

use of fermented milk products (rather than whole milk);

using eggs fried rather than boiled.

In order to reduce the intake of radionuclides into the human body, 2-2.5 liters of liquid should be consumed daily in the form of tea, juices, compotes, herbal decoctions with a weak diuretic effect (chamomile, St. John's wort, parsley, dill).

http://www.grandars.ru/college/medicina/racionalnoe-pitanie.html

Different nutrition systems and programs may offer two, three, or four meals a day.

A little about healthy eating

In this case, we will look at rational nutrition, which is based on the principles of balance and calorie theory.

The word "rational" translated from Latin language means science, reason, there are also meanings such as accounting, counting, counting. Rational nutrition is a scientifically based, precisely calculated supply of food to a person, strengthening the body’s resistance to toxic substances and infections.

The principles on which rational nutrition is based:

1. The timeliness of the entry into the human body of substances that are needed to compensate. To control energy replenishment, knowledge of the level of energy consumption and energy value diet.
2. High-quality completeness of products when the body receives the main food ingredients in sufficient quantities -, and.
3. The optimal ratio of the basic nutrients listed above.

Quadruple for healthy person considered the most rational.

Correct diet: number of meals

Power multiplicity or number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• work activity(mental, physical labor);
• state of the human body;
• working day routine.

Benefits of multiple meals (four meals a day):

The most complete food processing.

The best.

Highest nutrient absorption.

Maintaining a constant internal environment through the timely supply of vital substances to the body.

Ensuring better flow of bile.

Disadvantages of two meals a day with a large interval between meals (up to 7 hours or more)

Rare meals cause an increase in blood levels, promote the accumulation of fatty deposits in the body, and reduce the active functioning of the thyroid gland and tissue enzymes.

In most cases, a person immediately eats a large amount of food, as a result, the stomach becomes full, stretches its walls, limits mobility, and, therefore, impairs the mixing of the contents and its processing by juices; the process of evacuation of food from the stomach is slow.

Stretching the organ can adversely affect the functioning of the heart. An overfilled stomach raises the diaphragm, complicating cardiac activity.

In the first hours of digestion, a large food load inhibits the functioning of the gastric glands, reduces the secretion of juice and lengthens the period of digestion. Chronic overeating leads to obesity.

In addition, eating a large amount of food can provoke a strong contraction of the muscles of the biliary tract and significant pain in this area.

In addition, due to the fact that an excess amount of blood fills the internal organs, the functional state of the brain blood becomes worse. Therefore, performance decreases, weakness and drowsiness appear.

Also, rare meals, when the breaks between them reach 8-10 hours, worsen the rhythmic activity of the intestines, leading to constipation.

Correct diet: intervals between meals

The duration of the intervals is determined by the period of time that is sufficient for the digestion, absorption and absorption of nutrients.

Long breaks in eating can provoke:

The intensity of the synthesis of digestive juices decreases significantly in the first hours after a meal, is restored by the 2nd hour, and reaches its maximum by the 4th hour. For this reason, eating earlier than two hours after the previous meal is not advisable.

During short intervals there is not enough time for the complete digestion process and absorption of nutrients before the next meal. This can cause a disorder in the motor and secretory functioning of the digestive canal.

In addition, the following factor is important. A healthy stomach is a muscular bag that can stretch and contract. However, it lacks the ability to grab food, turn it over and process juices unless it has a certain volume. Therefore, the statement “eat more often and little by little” in the absence of pathologies of the digestive tract is not true.

The most optimal intervals between meals for an adult healthy person the intervals are four to six hours. In addition, the digestive glands need rest for 6 to 10 hours per day, when the ability of the digestive organs to function normally the next day occurs.

Food temperature

In order for the digestion process to proceed properly, it is important temperature regime food. The temperature of hot food should be no higher than 50 - 60 degrees, cold food - no lower than 10 degrees.

Regularity and eating disorders

Eating regularly at the same time is extremely important. Formed conditioned reflex stimulation of appetite by the time factor. By a certain time, a feeling of hunger arises, which excites the food center and triggers the reflex secretion of gastric juice. Clear, organized, correct diet is most beneficial for digestion and absorption. In most cases, two to three days are a sufficient period for the body to adapt to diet. In some situations, it is difficult to strictly follow the regime; some deviations from the usual eating hours are possible - optimal - within 30 minutes.

In case of violations diet the conditioned reflex begins to fade. Food enters the stomach, which is not prepared for digestion. This affects the food center - appetite decreases and food mass is poorly absorbed. Irregular and disorderly nutrition distorts the physiological rhythms of the digestive glands, reduces digestibility and in some cases provokes the development of diseases - gastritis, cholecystitis, etc.

If the choice is made in favor of one or the other human diet, it is necessary to strictly observe it, since sudden changes in diet and food stress are not indifferent to the body.

Age-related characteristics and the possibility of developing some of the listed disorders that lead to premature aging require a person in middle and old age to take a particularly careful approach to organizing their diet.

The food ration as a whole consists of four parts: caloric content or quantitative part, chemical composition, physical properties and diet. When choosing products, they culinary processing and when creating a menu, all these elements of the diet must be taken into account.

The main groups of substances in the diet of middle-aged and elderly people are: proteins, fats, carbohydrates, vitamins, mineral salts and water. These nutrients are necessarily included in food. Each of them should be contained in food in certain proportions, according to age and professional characteristics.

It is almost impossible to carry out daily calculations of the chemical composition and caloric content of the diet. A varied, properly prepared food provides a person with the necessary nutrients, but knowing the needs makes it possible to choose the right products for a complete and high-quality diet, taking into account age characteristics and the state of the body.

PROTEINS

Proteins are of exceptional importance in the life of the body, occupying a central position in metabolism. This is the main plastic material from which all organs of the body are composed, as well as hormones, digestive juices, enzymes, etc. Protein makes up 54% of a person’s weight. Insufficient protein in the diet leads to increased susceptibility of the body to infectious diseases; it reduces the processes of hematopoiesis, leads to disruption of the nervous system and endocrine glands. Proteins neutralize poisons and toxins that have entered the body; a sufficient amount of protein in food increases resistance to stress, which can cause many diseases. Protein is involved in basic life processes and is the basis of life. Proteins, in Greek proteins, from the word “protos”, which means main, only. In order to ensure all the most important life processes, sufficient intake into the body with food is necessary. It is important to say that protein, unlike, for example, fats and carbohydrates, cannot be synthesized in the body and cannot be replaced by other nutrients. The only source of protein is food. Therefore, food proteins are considered an absolutely necessary part of the human diet. In older people, protein reserves are insignificant; it is not absorbed as well. That is why a middle-aged and elderly person needs to increase the protein content in their diet or, in any case, not limit it. The daily diet should contain about 100–110 g of protein, and when engaging in physical labor, this amount should be increased according to the severity of the work to 140 g. The qualitative composition of protein in the diet is of great importance. Breaking down in the gastrointestinal tract during digestion, proteins break down into simpler ones. chemical compounds– amino acids. During the metabolic process, some amino acids can be converted into others in accordance with the needs of the body, but the body is not able to form some amino acids; they must be contained in food products. These amino acids are therefore called essential. A complete food is one that contains sufficient amounts of essential amino acids.

Animal proteins are more complete in terms of the quality and quantity of amino acids they contain. The diet of middle-aged and elderly people should contain about 50% protein of animal origin. The most favorable ratio of animal and vegetable protein in the diet is 1:1. To avoid a deficiency of certain substances, it is recommended to use combinations of plant and dairy products (porridge with milk, bread with milk, dumplings, juices), plant products with meat and fish. At the right combination vegetable and animal protein improves the absorption of plant proteins.

A very important property of proteins is the speed of their digestion and absorption. According to the speed of digestion, food proteins can be arranged in the following sequence: fish, milk, meat, bread, cereal proteins. Protein digestion is disrupted by certain substances contained in peas, beans, and soybeans, which reduce the digestive activity of digestive enzymes. Therefore, it is recommended for older people to include legumes in their food less often and in smaller quantities, and to give preference to fish and dairy proteins among animal proteins.

Extractive substances (aqueous extracts) of meat, fish and mushrooms are undesirable in the diet of older people. Therefore, you should not consume meat and fish broths every day, and it is better to consume meat and fish boiled. Extractive substances impair metabolism and lead to the accumulation of uric acid in the blood, which leads to the development of gout. All this should be reflected accordingly in the menu and culinary preparation.

CARBOHYDRATES

Carbohydrates are the main source of human energy. The amount of them in the diet of a middle-aged person should correspond to the amount of energy consumption depending on the nature of work, external temperature, the presence of “stressful” situations and on average is 400 - 500 g per day, i.e. for every gram of protein there should be 4 - 5 .5 g of carbohydrates, but no more. For an elderly person, the ratio of carbohydrates to protein should be recommended within the range of no more than 3 - 3.5 to 1 gram, i.e. in the diet the total amount of carbohydrates should be 290 - 300 g, because at this age the functions of the pancreas, which plays an extremely important role in the absorption of carbohydrates is reduced and their excessive consumption can lead to the development of diabetes. Excess carbohydrates are the main source for the formation and deposition of fat in the body. Excess weight affects health and longevity. Century fat people 7 years shorter than people with normal body weight. Increased consumption of carbohydrates, especially easily digestible ones such as sugar, honey and products made from them, can lead to disruption of the nervous system.

Carbohydrates are mainly found in plant foods - vegetables, fruits, and grains. Simple carbohydrates - monosaccharides are represented in the diet by glucose, fructose, sucrose and lactose. Complex carbohydrates - polysaccharides are represented by starch, glycogen, fiber, and pectin substances. Refined simple sugar is a disaccharide, a source of easily absorbed carbohydrates.

Vegetable fiber, which is classified as a non-food carbohydrate, deserves special attention in the nutrition of middle-aged and elderly people, since it is almost not absorbed by the body. However, their role in the body is great. They form feces, improve intestinal microflora, destroying putrefactive bacteria, increase intestinal motility, and promote the removal of cholesterol from the body. Lack of fiber leads to constipation and intestinal obstruction. Fiber inhibits the development of obesity, because due to its significant volume, it promotes faster saturation and reduces the amount of food consumed. Therefore, diets should contain at least 25 g of fiber (cellulose) and other indigestible polysaccharides. Their sources are plant products, mainly vegetables, fruits, bran, buckwheat and oatmeal.

FATS

The role of fats in the human body is great. Fat is a valuable energy material. However, despite the fact that fats have almost twice the calorie content of both proteins and carbohydrates, they cannot be considered only as a source of energy. They carry out various vital important functions in organism. They are necessary for the absorption of certain mineral salts and vitamins, improve the activity of the thyroid gland, increase oxidative processes in the body, and increase the taste of food. However, their quantity in the diet of older people should be limited.

A high fat content in food increases cholesterol levels in the blood and increases blood clotting properties, which should be avoided to prevent atherosclerosis. The negative effect of excess fat on blood properties in older people is more pronounced than in young people. The fat content in a person's daily diet should not exceed 1.5 g per kilogram of body weight, and in old age - one gram per kilogram of body weight, i.e. the total amount of fat in the daily diet should not exceed 100 g (of which 30 g is vegetable oils).

The qualitative composition of consumed fats is important. As fat breaks down in the body, it breaks down into its constituent parts – fatty acids. Fats containing many so-called unsaturated fatty acids have higher biological activity; they stimulate oxidative processes in the body. These fats include low-melting vegetable oils: sunflower, olive, corn, etc. Fewer unsaturated fatty acids are found in high-melting animal fats - lamb, pork, beef. The melting point of fat determines its absorption in the body. The lower the melting point, the easier the fat is digested. Refractory fats (beef, lamb, lard) are more difficult to digest and absorb in the body than other types of fat. These processes are especially difficult in elderly and old people, which is explained by a decrease in the functional abilities of their digestive organs. Therefore, it is advisable to exclude lamb, beef, and pork fats from the diet of older people. In addition, animal fats contain a fat-like substance - cholesterol, the excess of which in the diet is also harmful.

Butter - milk fat - also contains cholesterol, but butter has special beneficial features. It contains vitamins A and D and is easily absorbed by the body, which makes it indispensable in the nutrition of children, the elderly and weakened patients. In addition, it has good taste and resistance to heat treatment. This allows butter to be included in food more widely than other animal fats.

The daily diet of the elderly should include no more than 75–80 g of fat, of which 40% is of vegetable origin and 30% is of dairy butter.

VITAMINS, MINERAL SALTS, WATER

The importance of vitamins for the normal functioning of the body is enormous. They have high biological value and participate in numerous biochemical reactions of the body. Vitamins are not synthesized by the cells of the body, are not produced by them and must be supplied with food. The need for them is very great, but insufficiency or absence of them in food or excess causes serious health problems.

Middle-aged and elderly people need the usual amount of various vitamins for human health. But some of them need to be addressed Special attention. There should be enough of them in the diet. These vitamins include: C, E, B6, B1, A.

Vitamin C increases the body's resistance to infections and prevents the development of atherosclerosis, and therefore, if early symptoms of atherosclerosis are detected, the daily amount of vitamin C in the diet should be increased from 70 milligrams of the usual to 100.

Vitamins E and B6 play a role in the formation and preservation of the so-called “vitamin E” in an active state. Cell growth and condition depend on their content in food. skin(their amount is reduced in the blood of people suffering from eczema), fat absorption and much more. Vitamin A is important for ensuring normal vision and preventing colds of the upper respiratory tract.

The need for mineral elements and water does not change significantly in old age. But just as with vitamins, here you need to pay more attention to some of the mineral elements: table salt, copper, iron, cobalt, zinc, manganese. Excessive salt consumption has a harmful effect on the functioning of the heart, liver, kidneys, and nervous system, so you need to adhere to moderate salt intake. Copper, iron and cobalt are those bioelements that ensure the ability of an elderly person’s body to maintain its adaptability to exposure external environment, and are also important for hematopoiesis; zinc contributes to normal fat metabolism. Vegetables and fruits, yeast are good sources of providing these vitamins and mineral salts.

The total amount of water in the daily diet should be about 2.5 liters. About 1 liter of water is contained in the food itself. A certain amount is formed in the body, so the diet should contain about 1.5 liters of free liquid in the form of drinks: milk, soup, compotes, juices, etc.

BRIEF CHARACTERISTICS OF MAIN FOOD PRODUCTS

At the age of 50 - 55 years, due to age-related changes in the body, nutrition must have significant features, so a person who has crossed this age needs to make some changes to his diet. These changes concern both the qualitative and quantitative aspects of nutrition, as well as its regime.

The food composition should include products of both animal and plant origin, containing all the basic nutrients necessary for the life of the body: proteins, fats, carbohydrates, mineral salts, water. The body's need for them is fully covered only with a mixed and varied composition of food. The nutrition of a healthy middle-aged and elderly person should, like a rational diet in general for any age, be, first of all, nutritious and varied. That is why it is necessary to take into account the role that individual nutrients play at a given age and their content in various products.

All basic nutrients are included in various food groups, for example, dairy, meat, fish and others, which have different nutritional value.

To eat properly, you need to know what place certain foods and individual dishes belong to in the diet of older people, and in accordance with this, which foods are preferable to consume.

MILK AND DAIRY PRODUCTS

Milk contains about 100 constituent elements and is the most important food product, which includes all the basic substances necessary for the body in optimal proportions and an easily digestible form.

In old age special meaning Among the nutrients that play a preventive and therapeutic role in atherosclerosis are vitamins A, E, group B, choline and the amino acid methionine. All these substances are found in milk. Therefore, after the age of 50, milk, dairy and especially lactic acid products should have an extremely important place in the diet.

Over 500 different dishes can be prepared from milk. Such valuable food products as condensed milk, cream, cheese, cottage cheese, kefir, curdled milk, kumiss, etc. are prepared from milk.

A complete product is powdered milk, which in its own way chemical composition almost no different from natural. Spoiled milk, obtained by fermenting milk with various lactic acid bacteria (yogurt, Varenets, yogurt, or fungi (kefir)), have a beneficial effect on the functioning of the intestines and suppress putrefactive and fermentation processes in it.

Valuable dairy products are cottage cheese and cheese. It is better to use cheese that is not very spicy. Cottage cheese contains 16% protein, calcium and phosphorus salts, has a beneficial effect on fat metabolism and has a diuretic effect. From cottage cheese you can prepare a large number of tasty and healthy dishes, combining it with vegetables and cereals.

In old age, the consumption of skim milk, whey and buttermilk can be recommended. The skim milk and whey remaining during the processing of milk into cream and cottage cheese are a valuable food product that contains almost no fat, and therefore no cholesterol, which is important in the prevention of many diseases, in particular atherosclerosis. After removing the fat, protein, milk sugar and mineral salts remain. You can make jelly and kvass from these products.

Milk and dairy products are regarded as “protective” in the diet of an elderly person, who is recommended to consume about 100–150 g of cottage cheese per day. These products must be present in the daily diet of middle-aged and elderly people.

VEGETABLES, FRUITS, BERRIES, GREENS

Vegetables and fruits are the only sources of many substances important for the body that are not found in other foods. Therefore, the diet of older people, along with dairy products, should include a variety of vegetables, fruits, berries and herbs. They contain various vitamins, mineral salts, have a beneficial effect on metabolism, promote better digestion and absorption of nutrients, proper digestion and regular bowel function. Ripe fruits and some root vegetables (beets, turnips, rutabaga, carrots, etc.) also contain so-called pectins, which absorb harmful substances and reduce the intensity of putrefactive processes in the intestines. And garlic, onions, radishes, etc. also contain phytoncides - substances that have a detrimental effect on pathogenic microbes.

Vegetables and fruits contain almost no fat. Plant foods are low in sodium salts, but rich in potassium and magnesium salts, which have a beneficial effect on the functioning of the cardiovascular system. Many vegetables, fruits and berries prevent the development of atherosclerosis due to the content of carotene in their fiber, from which vitamin A and other vitamins are formed in the body. They are the main source of vitamin C.

Good sources of vitamin C are apples, rowan berries, viburnum, onions, cabbage, potatoes, rose hips, gooseberries, raspberries, lettuce, young nettles, tomatoes, horseradish, radishes, black currants.

In summer, it is useful to prepare blackcurrants by passing them through a meat grinder and mixing with sugar in the proportion of 2 kg of sugar per 1 kg of currants. Store the resulting mass in a glass, well-sealed container in a cool place.

A good source of vitamin C can be in winter and in early spring sauerkraut and its brine. Pickled cucumbers and green tomatoes do not contain vitamin C.

In order to eat properly in old age, daily norm you need to include up to 500 g of vegetables and herbs and up to 400 g of fruits and berries. In summer - autumn period You need to eat more fresh vegetables and fruits to create a certain supply of vitamins in your body.

Legumes should also be included in the diet - peas, beans, beans, soybeans, etc. They are rich in proteins, especially soybeans, and fats, and are better absorbed when pre-soaked and prepared as a puree.

Nuts, raisins, apricots, dried pears and prunes are useful in old age. Dried fruits and berries are rich in mineral salts, retain vitamins, and have greater nutritional value, especially in terms of calories, than fresh ones.

All kinds of vegetables, fruits, berries, fresh herbs, as well as vegetable dishes, side dishes, salads, vegetarian soups (vegetable and fruit), borscht and cabbage soup with vegetable broths, combined dishes should be consumed by middle-aged and elderly people, if possible, all year round.

FATS, OILS AND EGGS

After 45 years of age, fatty foods should be avoided if possible. It contributes to the development of many diseases.

It is better to consume plant-based ones, especially unrefined oils, which do not contain cholesterol and reduce its content in the body. Beef lard, pork, etc. should be excluded from the diet. Of the animal fats, the most beneficial are dairy fats: butter, sour cream, cream. The daily diet of an elderly person should contain about 70–80 g of fat, of which 30 g of vegetable oil.

Margarine occupies an intermediate place between animal and vegetable fats. It contains high-quality vegetable and animal fats, milk, salt and egg yolk. Cream margarine contains about 220% butter and fat-soluble vitamins.

Eggs are a very valuable product that contains proteins, fats, mineral salts and vitamins. In old age, however, their consumption should be limited, since the yolk of eggs is rich in cholesterol. For older people, it is recommended to eat no more than 4 eggs per week.

MEAT, POULTRY, FISH

Meat and fish are a source of complete protein, mineral salts and some vitamins. These are the most important food products. However, to prevent the appearance and development of atherosclerosis, meat, poultry and fish should be consumed in low-fat varieties. The consumption of lard, liver, smoked meats, fatty sausages, canned meat and fish should be moderate. It is advisable to eat them occasionally and little by little. You can include in your diet low-fat boiled ham, boiled sausages and frankfurters, as well as lean fish (pike, pike perch, carp, carp, navaga).

Useful sea ​​fish(cod, flounder, sea ​​bass), as well as seafood products that contain iodine.

It is necessary to consume strong broths and rich meat and fish soups less often. Meat and fish should be cooked more often in boiled, stewed, baked form and less often in fried form. It is good to eat fish boiled or fried. vegetable oil, as well as in the form of cutlets, souffle and jellied or stuffed fish.

In the diet of a person after 45 years, meat and fish products should not occupy the main place. It is even recommended to have vegetarian days once or twice a week, when there are no meat or fish dishes on the menu.

The most beneficial diet for older people should be considered to be predominantly dairy-vegetable.

BREAD, GREATS, SUGAR

The main source of fat storage in the body is carbohydrates. Therefore, after 45 years, especially if you tend to be overweight, you need to limit flour foods, cereals and sweets in your diet. Excess amounts of carbohydrates lead to obesity.

Bread contains a moderate amount of protein, traces of fat and a large amount of carbohydrates. For middle-aged and elderly people, the amount of bread in the diet should be limited to 300 - 400 g per day. At the same time, you should definitely eat rye and wheat bread made from wholemeal flour, which contains B vitamins, calcium salts, magnesium, phosphorus, iron and a lot of plant fiber. The calorie content and digestibility of rye and gray bread are lower than wheat, so rye and gray bread should be given preference over white.

Cereals are made from cereals (wheat, oats, barley, rice, buckwheat, etc.). They contain protein, some fat, minerals and lots of carbohydrates. For older people, it is advisable to use oatmeal, “Hercules”, the protein of which has valuable properties, as well as buckwheat, especially with milk or yogurt.

To reduce their digestibility, it is best to prepare crumbly or toasted porridges from cereals.

Sugar is a carbohydrate that is quickly and well absorbed by the body. The nutritional value of candy and other sweets is equal to the nutritional value of sugar. Sugar and other sweets, especially those containing a lot of fat, confectionery products - cakes, pastries, cookies in old age should be limited. It is advisable that sugar be consumed with fruits and berries.

Honey is a useful product that contains mineral salts, organic acids, vitamins, and enzymes. It can replace sugar in the preparation of compotes, jelly, mousses and drinks.

Sugar, jam, jam, honey are the most easily digestible carbohydrates. They should not be consumed more than 100 g per day, and if weight is gained, the amount in the diet should be reduced.

CALORIES OF FOOD

An important issue in the problem of rational nutrition for older people is the question of the amount of food.

Amount of food necessary for a person, depends on his age, profession and lifestyle. Food serves as a source of energy, so calorie content can be used to judge the extent to which the diet corresponds to the body’s energy expenditure.

To a large extent, the need for food depends on the work performed. When switching to a job that involves less physical activity, it is necessary to reduce the caloric intake of the diet.

People who are overweight need to get rid of excess weight and limit calorie intake. In addition, you need to cultivate a sense of proportion in food. There is no need to eat until you are completely satiated. You need to get up from the table with a still existing, albeit small, desire to eat. Overeating is harmful. It is calculated, for example, that if you consume 200 calories more than normal daily (a glass of milk or a piece of bread and butter), then in a year 7–8 kg of fat will be deposited.

An objective indicator of caloric intake is body weight. If long time normal weight is maintained, which means a balance has been established between the body’s expenditure and nutrition.

It is generally accepted that average weight, which a person has at 30 years old, is the most desirable for him in subsequent years. Normal weight is considered to be weight in kilograms, equal to approximately the difference between height in centimeters and the number 100, i.e. equal to the last two digits of height.

If your weight increases, you need to limit carbohydrate foods in your diet: sugar, sweets, cereals, pasta, bread, potatoes, and also eat less fat-rich foods.

It must be remembered that systematic excess nutrition inevitably leads to obesity after some time.

To lose weight, fasting days are carried out every 7-10 days: fruit, fruit-vegetable, dairy and others. During the “apple” day, a person receives 2 kg of fresh, peeled apples of not particularly sweet varieties per day in 5–6 doses (every two hours); on a “vegetable-fruit” day – 1.5 kg of various raw vegetables (cucumbers, tomatoes, radishes, lettuce, cabbage), fruits or berries in 4 – 5 doses; in “kefir” – 6 – 7 glasses of kefir; in “curd” – 500 g of low-fat cottage cheese and 2 glasses of tea without sugar.

As a result of the fasting day, favorable changes in metabolism, weight loss (about 1.5 kg) and improvement in general condition are noted.

The main principle of preventive nutrition in old age is moderation, as well as increasing muscle activity as a result of sports, gymnastics, physical education, and gardening.

DIET

To maintain health and normal functioning of the digestive organs, it is necessary not only to have nutrition that is complete in quality and sufficient in quantity, but also to adhere to the correct diet (routine).

If a person eats irregularly and erratically, the harmonious functioning of the digestive organs is disrupted. Gastrointestinal and other diseases appear (gastritis, peptic ulcer, colitis, etc.).

The most rational is 4 meals a day. It is important to properly distribute the amount of food throughout the day. More frequent use causes “fatigue” of the digestive tract, as well as the glands that produce digestive juices. Therefore, food is eaten without appetite and does not bring pleasure. The breaks between breakfast, second breakfast, lunch and dinner should not exceed 4 hours. During such intervals, food has time to be digested, which ensures the appearance of appetite. The first breakfast should be hearty and contain fats, bread, meat or eggs, milk, and tea or coffee. During the first breakfast and lunch, you need to eat a little more than two-thirds of your daily food intake.

Second breakfast (at work) is light, about 15 - 20% of the diet.

Lunch (after work) is quite filling, about 40 - 45% of the daily diet.

Dinner should be one and a half to two hours before bedtime. It should be light, about 10% of the diet.

Elderly people with increased appetite and a tendency to be overweight need to eat more often (to reduce food excitability and eliminate the feeling of hunger (5-6 times a day, but little by little, low in calories). With frequent meals, appetite decreases. Five or even six meals a day in the elderly age with an almost even distribution of food will not burden the stomach and will provide good digestion. In addition, for better absorption, food must have an appetizing appearance, taste and smell. For this purpose, you can use greens, garlic, onions, horseradish, vegetable and fruit juices, which not only improve the taste of dishes, but also provide the body with many useful substances: mineral salts, vitamins, phytoncides, etc.

Before a meal, if it is not a liquid meal or tea, it is useful to drink some water, fruit and vegetable juice. This contributes better work digestive glands and has a beneficial effect on digestion.

You should start eating, if possible, in a calm state. Therefore, before meals it is recommended to at least short rest so as not to start eating in a state of overwork.

You should not resort to ground pureed food for no reason, as mechanically gentle food can lead to the development of constipation. Elderly people need to monitor regular bowel movements, and for this they need to include wholemeal bread, fermented milk products, prunes, beets, raw vegetables and fruits.

There is no need to rush while eating. Unchewed or poorly chewed food is a burden for the stomach and intestines and is less digestible, and you should not eat very cold or too hot food.

After eating, you should rinse your mouth and brush your teeth in the morning and evening.

SAMPLE MENU FOR AN ELDERLY PERSON

Monday

1st breakfast. Omelette, oatmeal porridge with milk, tea with milk.

2nd breakfast. Fresh fruits or berries, baked apple.

Dinner. Vegetarian cabbage soup with vegetable oil, boiled meat, baked with mashed potatoes, compote.

Afternoon snack. Rosehip decoction, vegetable or fruit juice.

Dinner. Curd pudding, cabbage rolls stuffed with vegetables. They are prepared in vegetable oil.

For the night. Curdled milk.

1st breakfast. Curd cheese, rice milk porridge, tea with milk, bread.

Dinner. Pearl barley soup, milk soup, meatballs with stewed carrots, compote, bread.

Dinner. Boiled fish with cabbage in vegetable oil, kefir, pilaf with fruit, tea, bread.

For the night. Curdled milk, bun.

For the whole day, 250 g of bread, 30 g of sugar, 10 g of butter.

1st breakfast. Salad with meat, buckwheat porridge with vegetable oil, tea with milk, bread.

Dinner. Vegetarian cabbage soup with sour cream, beef stroganoff with potatoes, compote, bread.

Afternoon snack. Vitamin juice – 1 glass.

Dinner. Lapshevnik with cottage cheese, carrot balls with apples, tea with milk, bread.

For the night. Curdled milk or kefir, cookies.

1st breakfast. Cottage cheese with milk and sugar, rice milk porridge, tea with milk, bread.

2nd breakfast. Fruit or fresh vegetable salad with vegetable oil.

Dinner. Vegetarian borscht with vegetable oil, chopped schnitzel with buckwheat porridge, compote, bread.

Afternoon snack. Vitamin juice – 1 glass.

Dinner. Boiled meat with vegetables, bread pudding with sweet gravy, tea, bread.

For the night. Kefir, bun.

1st breakfast. Herring with vegetables and vegetable oil, butter, semolina milk porridge, tea with milk, bread.

2nd breakfast. Fresh fruits or berries, or a baked apple.

Dinner. Soup – milk vegetable puree, boiled meat, baked in mashed potatoes, compote, bread.

Afternoon snack. Vegetable or fruit juice.

Dinner. Krupenik with cottage cheese, carrot-apple cutlets, tea with milk, bread.

For the night. Curdled milk.

Breakfast. Boiled sausage, pearl barley porridge, tea, bread.

Dinner. Fresh vegetable salad with vegetable oil, vegetarian vegetable soup with sour cream, meat with stewed carrots, jelly, bread.

Afternoon snack. Vitamin juice – 1 glass.

Dinner. Curd pudding, cabbage schnitzel with vegetable oil, apple soufflé, bread, tea with milk.

For the night. Kefir, bun.

Sunday

1st breakfast. Cottage cheese with milk and sugar, butter, wheat-pumpkin milk porridge, tea, bread.

2nd breakfast. Fresh vegetable salad with vegetable oil.

Dinner. Beetroot soup, pilaf with boiled meat, compote, bread.

Afternoon snack. Rosehip decoction, fruit or vegetable juice.

Dinner. Jellied fish. Carrot balls with apples, tea, bread.

For the night. Kefir, cookies.