An organism can exist due to the absorption and assimilation of substances and energy coming from outside and replenishing its losses, i.e. nutrition.

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

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

The energy demand of the body varies with physical activity. Excess calories cause obesity, deficiency leads to malnutrition. According to recent studies, the following approximate figures for energy expenditure (in kcal.) For adult men have been obtained (for women, these values ​​\u200b\u200bare approximately 20% lower):

with complete rest, 1500 kcal per day is spent;

with sedentary work - 2000-2500 kcal per day;

with light physical work - 2500-3000 kcal per day;

with heavy physical work - 3000 - 4000 kcal per day;

with very severe - 4000 - 6000 kcal per day;

for reference: 1kJ = 238 calories.

The calorie content of foods varies greatly. Fatty foods (vegetable oils, melted fat, pork fat, etc.) are among the most high-calorie foods. One hundred grams of these foods can release energy from about 800 to 900 kcal. Sugar products take second place - from 400 to 540 kcal. The calorie content of bakery and cereal products ranges from 220 to 350 kcal; calorie content of meat products - from 115 to 470 kcal; fish products - from 45 to 70 kcal. Vegetables, fruits and berries are the most low-calorie foods. Their calorie content ranges from 20 to 60 kcal, excluding fresh potatoes, grapes, green peas, the calorie content of which ranges from 70 to 80 kcal. It should be noted that dried fruits are almost 5-8 times more nutritious than fresh ones.

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

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

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

Fat is an extremely concentrated source of energy. However, fat oxidation is much more difficult than carbohydrates, i.e., more oxygen is required for fat oxidation. Therefore, high-calorie nutrition in combination with insufficient motor activity leads to a violation of energy balance and fat metabolism, an increase in blood cholesterol, an increase in blood pressure, and an increase in body weight. Fat is also a source of water in the body: when it is oxidized, more than twice as much water is formed than when other nutrients are oxidized. This property of fat, called the camel phenomenon, is used in the treatment of obese patients: excess fat in a fat person is the same hump in a camel; and on the waist of a fat man, and in the hump of a camel the same fat. So, fluid restriction contributes to the breakdown of adipose tissue with the release of water and carbon dioxide.

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

If carbohydrates and fats mainly perform an energy role, then proteins are a building material. Proteins enter into all cells of the body as the main component. Therefore, the main purpose of food proteins is to create and restore cells and tissues. Proteins are complex amino acids. There are 20 amino acids, and 8 of them must be ingested with food. These are essential or essential amino acids. The quality of proteins is determined by their content of essential amino acids. Animal proteins (meat, fish, milk, eggs) contain more of them than vegetable proteins, and therefore, in terms of nutritional value, they are more complete.

Other vital substances in food are vitamins and minerals. In cellular energy metabolism, vitamins act as catalysts. The need for them is negligible, but nevertheless they are vital. The lack of vitamins leads to various diseases. group vitamins BUT affect growth, resistance to infections and other adverse effects of the body. group vitamins D have on the development of bone tissue, their lack leads children to the occurrence of rickets. Excessive introduction into the body is accompanied by the deposition of calcium salts in the internal organs, premature mineralization of the skeleton and growth retardation in children. One of the most valuable vitamins is vitamin E, which is contained in the grain of wheat germ. For athletes to achieve high results, for those who wish to be physically developed, sprouted wheat, wheat grain oil and vitamin capsules are recommended. E. It is recommended to include in the diet of each person. Lack of vitamin E in food causes a violation of the function of reproduction. Along with this comes muscular dystrophy. Vitamin IN 1 affects the functions of the central and peripheral nervous systems. In a mild form, its absence is manifested in muscle weakness, insomnia, and cardiac disorders. In the complete absence of the vitamin IN 1 disease develops take-take leading to paralysis and death. Vitamin IN 2 affects biological oxidation. With its deficiency, inflammation of the mucous membranes of the oral cavity and tongue, painful cracks in the skin at the corners of the mouth, and eye disease are observed. Ascorbic acid (vitamin FROM) takes part in redox processes occurring in tissues. Vitamin FROM affects performance. Lack of it in food causes a serious disease in humans - scurvy. Hypovitaminosis FROM often observed in the spring, when the content of the vitamin in food becomes insufficient. In addition, it is possible after the transfer of infectious diseases. Signs of hypovitaminosis FROM is easy fatigue, headaches, decreased resistance to infections, loosening and bleeding of the gums.

The body constantly consumes vitamins and needs their continuous supply. The body's need for vitamins depends on many factors: age, diet, functional activity of the body, environmental conditions. The need for vitamins increases significantly with intensive muscular work. Therefore, athletes should receive more vitamins from food than non-athletes. In order not to violate the optimal ratio between vitamins when eating food, it is necessary to take them in special balanced complexes.

With proper nutrition, it is necessary to take into account the time factor, the mode of eating. Poor nutrition culture is manifested in neglect of the diet, incompetence in matters of nutrition, excessive consumption of drinks with narcotic properties (coffee, alcohol), a vague idea of ​​the importance of nutrition for health.

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

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

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

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

Second: the food should be in balance between proteins, fats and carbohydrates. Their approximate ratio is 1:1:4. P. Bragg has a different point of view on the balance of nutrition: 1/5 - proteins; 1/5 - fats, starches, sugars; 3/5 - fruits and vegetables - raw and properly cooked. In most modern people, proteins and fats predominate in the diet.

Third: you should drink the required amount of fluid, usually drink insufficient water and very little juice.

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

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

sixth: vegetable products should be obtained from fertile soils in which there are all natural elements, and not from soils depleted by increased exploitation.

So, a full-fledged food should provide the body's need for various nutrients. The Institute of Public Health has developed a diet that includes foodstuffs grouped into seven different groups:

Group 1. Vegetables. Contains vitamins and minerals.

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

Group 3. Root crops. carbohydrates, vitamins FROM and BUT.

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

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

Group 6. Bread and other grain products. Carbohydrates, B vitamins AT, iron.

Group 7. Dietary fat. Vitamin BUT and D, fat, including polyunsaturated fatty acids.

The menu must include all seven of the above food groups, and daily you need to vary the products within the groups.

Nutrition should be balanced and consist of vegetables, fruits, potatoes and root vegetables, low-fat dairy products, fish. Raw fruits and vegetables are the healthiest foods for humans. They not only provide vitamins and organic matter, but also add a large volume of distilled fluid required for the proper functioning of the body. They also help maintain the body's alkaline environment, and give food variety, flavor, and texture. Vegetables do not contain fat or cholesterol. Freshly made vegetable or fruit juice is an ideal source of vitamins and minerals in your daily diet. Food should include less meat, sausages, dietary (table) fats, sugar and sweets.

To draw up a proper diet, you need to know the composition of basic foods and products - as a source of vitamins. It is not necessary in our tutorial to provide tables that reflect the content of these products. But about food groups containing more or less proteins, fats, carbohydrates and vitamins, you need to have an idea about the energy intensity of these products.

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

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

It is necessary to pay attention to lecithin, which has an important nutrient in the liver. It mixes with bile in the gallbladder and enters the small intestine to digest fats as they leave the stomach. Lecithin- a powerful agent that breaks fats into small parts of a certain size and quality. The richest source of lecithin is soy, but it is also found in the germs of various grains. Lecithin, which is very rich in soy, is important not only for the digestion of fats. The normal functioning of the nervous system and endocrine glands largely depends on the presence in the body of a phospholipid, which is an essential component of lecithin. Nervous and intellectual people "burn" more lecithin than balanced and calm people, so they need it more. Nutritional science teaches that the nervous system needs lecithin and a complex vitamin every day. AT.

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

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

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

Where is the exit? In the transition to moderate salt intake, it is better - in its natural form, which is found in vegetables. Having got used to a low-salt diet - from 2 to 5 grams of salt per day, a person eventually begins to eat low-salt food with pleasure.

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

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

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

“If you drink rain or snow water, fresh fruit or vegetable juice, remember that these liquids are purified by nature. Rain and snow water is 100% pure, i.e. It contains no minerals at all. Fresh fruit and vegetable juices contain naturally pure distilled water with some added nutrients such as natural sugars, organics and vitamins.” There is an opinion that distilled water is dead and does not contain certain mineral elements. To prove this, they give an example that living beings cannot live in it. It is not true. Distilled water helps to dissolve the poisons that accumulate in the human body. It helps to pass these poisons through the kidneys without leaving sand and stones in them. Distilled water is the purest you can get.

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

How to get melt water in our conditions? Water is frozen in the freezer of the refrigerator in some dish, as a result of which an active cleaning process takes place: all the dirt that was dissolved in it stood out and fell to the bottom. During the freezing process, it is necessary to intervene in it: heavy water is removed from the water, which is contained in an amount of approximately 150 milligrams per liter. All the dirt is concentrated in heavy water. Since heavy water freezes at a temperature of +3.8 degrees, when artificially frozen in a freezer, it freezes first. Its ice is deposited on the walls and bottom of the vessel. If freezing occurs slowly, then it is possible to trace the phase of ice formation without difficulty and pour the still unfrozen water into an intermediate container. The ice of heavy water remaining on the walls should be removed. Unfrozen water is re-frozen to the end. Thawed water is immediately used, as it is suitable for the highest measure during the first 5-6 hours, good - up to 12 hours. After this period, it satisfies only that an active purification process has taken place in it. Thus, you get the opportunity to drink water either raw, or to cook soups or brew tea.

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

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

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

But the main merit of calcium in the neutralization of all acids in the body. When the acid-base balance is normal, acids are useful. But if there is an excess of acid, then vessels, tissues, and intercellular spaces begin to corrode. People who constantly live in an acidic environment are chronically lacking in alkaline elements. But the body itself strives for biochemical balance, so it is often necessary to observe how pregnant women and children eat chalk with pleasure, since a young developing organism needs calcium like air. Currently, there is a calcium boom in the countries of Western Europe and the USA: hundreds of preparations containing calcium are being produced, about which there was scarce information in the recent past.

When using calcium, it must be remembered that it is especially well absorbed in the company of phosphorus, vitamins A, D, E. Calcium glycerophosphate is an optimal combination of calcium and phosphorus. The soft bones of fish and cartilage contain a lot of calcium and phosphorus, and fatty fish contain a lot of vitamin E needed for the absorption of calcium. In this case, there is a particularly powerful recovery of the body.

Acidification of the body is the source of many diseases. Atherosclerosis, arthritis, arthrosis are diseases of an acidified organism. Normalization of acid-base balance with the help of calcium allows you to dissolve even stones in the kidneys and gallbladder.

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

test questions

What is the biological significance of nutrition for the body?

Sort foods according to their calorie content.

What is the role of carbohydrates in the body?

What is the role of fats in the body?

What do you know about proteins?

What are vitamins in the diet?

What is meant by complete nutrition?

What foods do not contain cholesterol?

what foods should be taken during long-term work and why?

What vitamins affect performance?

What do you know about minerals?

What is the biological role of calcium?

How does drinking water affect blood vessels?

What do you know about drinking water?

What is the role of lecithin in the body?

How to deal with acidity in the body?

How do salts affect the functioning of the cardiovascular system?

Tell us about the camel phenomenon.

I personally don't know what to do with it. Here, the salvation of the drowning is the work of the drowning themselves. If you don’t want to know what and how you can feed yourself, and what and how you can’t, then go to the hospital, or immediately to the cemetery. Realistically, that's right. It has already become impossible to rely on the experience and common sense of mankind. The point of no return seems to have been passed.

Since mankind switched to white flour, margarine and artificial yeast, common sense no longer works. Margarine, as a purely synthetic product, clouds the mind. And yeast, as an alien form of life (in fact, a monster), is built into the body and controls the mind so that you want to eat exactly what the monster needs.

For reference: White flour is cooking taken to the point of absurdity. The most valuable thing in grains is in the germ and shell. White flour of the highest grade is obtained by cleaning wheat grains from the shell and germ.

Thus, everything valuable is removed, and only the dead part, consisting mainly of starch, remains. The liver becomes clogged with oil-like mass, starch settles in the body in the form of mucus, the intestinal walls become clogged with plaque.

Margarine and spread (trans fats) are made from refined second-pressed vegetable oil, which is produced using chemical solvents. The refined oil is then heated and hydrogenated by passing hydrogen through it.

The result is a mixture of transisomers unknown to nature, which has the consistency of soft plasticine, a disgusting smell and color. In order to give this “product” commercial qualities, a bunch of all kinds of chemistry is added there.
Trans fats are extremely toxic and tend to accumulate in the body, causing a number of dangerous ailments: stress, atherosclerosis, heart disease, cancer, obesity, sick children, weakened immunity, low potency, etc.

What is the harm of artificial yeast:

- These are entities alien to the body - mushrooms.
“Imagine a mushroom lives in your body.
- The yeast itself is killed during baking, but their spores are not.
- Able to penetrate into the bloodstream, and therefore into any organs.
- In the course of their life activity, mycotoxins are released.
- Once in the body, they begin to rebuild the entire environment for themselves.
– The symbiotic (healthy) microflora is inhibited, and the pathogenic one flourishes.
– The body becomes easily accessible to foreign bacteria and viruses.
– Ideal conditions are created for the development of cancer cells.

Why do I say that humanity in matters of nutrition (as in many other matters) can no longer be trusted? If the human herd en masse produces and consumes what kills it, then, clearly, it cannot be trusted. Well, how can you trust a drug addict, for example?

A person who is in a problem does not see the problem, or does not want to see it. And a problematic society does not even want to see its own problems, or is even unable to see it, because it is in the illusion of herd safety.

So, we finally saw that “smoking kills”, after they began to add chemistry to tobacco, and as a result, it began to kill even more. But after all, the same inscription - “kills” - can be confidently glued to all supermarket synthetics. Illusion calms only because it kills slowly and imperceptibly.

From the moment these three main components appeared in the diet - white flour, margarine, yeast - the culture ended, and the matrix began.

These components are included in all the most common and everyday products - baking. This is, as it were, the basis of the matrix scheme (not culture) of nutrition.

The main thing is to lay the foundation so that people lose their sanity, as in the fairy tale about Sinbad the Sailor. Then they will not understand why they get sick and die, and in general, for what purpose all this. On the farm, after all, the cattle does not understand what and why they are fed?

Cells must be filled with obedient elements. And these elements must be, firstly, not quite healthy, so that they do not have free energy, and secondly, slightly fucked up, so that they do not understand where they are. Energy and conscious will should be enough just enough to properly perform their functional duties - no more, no less.

The transition from traditional to living food does not at all mean some kind of breakthrough in the culture of food, if elementary principles are not followed. Consider what principles are violated there.

1. The diet should be constant, unchanged.

The kitchen (a set of products and ways of preparing them) should be a kind of well-established constant. In general, the diet cannot be changed abruptly, such as, for example, without special need to jump from one national cuisine to another.

This is mainly due to the intestinal microflora, which is adapted for the digestion of a particular food. It is rebuilt slowly, it can take months to adapt.

Therefore, any transition should be smooth, gradual. If we are talking about the transition to live food, then it is all the more impossible to rush here, because one more factor is added - enhanced cleansing of the body.

You can not bring yourself to a state of increased intoxication. So, in modern conditions, and especially for young people, it is better to tune in not for months, but for years.

2. The diet should be as diverse as possible.

At the same time, dishes should be as simple and monosyllabic as possible, consisting of similar ingredients. It is better to eat more, but one thing at a time.

Variety is required in the general range.

Vegetables and fruits alone are a very poor diet. If you want to eat something like that, it means that the body is missing something. For example, the brain consumes more than a quarter of all the energy of the body, it needs lecithin for its work. There is lecithin in chocolate, but it is not in vegetables and fruits - that's what you want. But why overeat with chocolate if the same lecithin is full of legumes?

3. Food should be enjoyable.

The human brain is so arranged - it should have fun. If there is no pleasure, serotonin is not produced, and then everything is bad. If there is no pleasure, the brain will look for it, including among artificial stimulants.

Food is one of the main pleasures, it must be tasty cooked. If what you eat is healthy, but tasteless, you will constantly want something obscene, but tasty, and this ordeal will continue until the brain gets its portion of pleasure.

Therefore, there is no need to engage in masochism, no need to chew green salad like a cow, you need to look for simple but tasty recipes, and get not only benefits, but also pleasure - this is the culture of live food. Live food can and should be delicious.

4. Avoid artificial stimulants and relaxants.

You still have to pay with interest. That is, from something artificial, the benefit is always less than the harm. Giving back doesn't pay off. First it gets better, and then it gets worse.

Depression and panic attacks are a new generation of diseases. They are caused by nothing more than chemical components in products. Chemistry causes an altered state of consciousness, to varying degrees, but always. It also causes intoxication, despite the fact that the toxins are "packed in barrels." Not all of them are packaged.

But if treat the effect of its cause, then the situation will only get worse. You can ask the question: what is artificial in coffee and chocolate? If they are environmentally friendly, natural, then probably nothing, if in moderation. Only natural coffee and chocolate are now hard to find.

This is big business, all plantations are abundantly watered with chemicals, not to mention what is added to the final product. The harm is not even in the caffeine itself, but in the accompanying chemistry. The best and safest stimulant is wild raw cocoa beans. You can just chew them, make cocoa or chocolate, sweets. The effect is felt immediately, and without consequences.

5. The main principle is that products must be natural.

A product that is “enclosed and buried” for a long period of storage cannot be considered natural. Additives that mimic "identical to natural" are also synthetics, no matter how they dress up. Eating “long-playing” (long-lasting) vegetables and fruits from the supermarket is sheer madness.

For the body, there is nothing worse than synthetic (artificially synthesized) toxins. Nature for billions of years of evolution has provided for everything except this.

If the body could speak, it would say: you can starve me, torment me with exorbitant physical exertion, throw me into heat or cold, you can bleed, you can beat, torture, and even cut, I will take everything down ... but if you will poison me, fool, you and I will feel bad, very bad - everything will just end very badly.

Culture of healthy eating: new times - new rules

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

The culture of healthy eating, like good manners, should be brought up from childhood.

The culture of healthy eating: what does it consist of?

We live in an era in which changes are taking place at a tremendous speed, including in the field of healthy eating culture. When most of the older members of our family - aunts, uncles, grandfathers, grandmothers - grew up and were brought up, they did not have access to even a thousandth of the information that is available to us now. Yes, and the composition of the products used to be different - people did not know about preservatives, or about dyes, or about milk, which can be stored for a month, while being out of the refrigerator.

Speaking about the culture of healthy eating, we by no means mean following any diets, and, moreover, we do not call for vegetarianism. These are all individual questions, and it is better not to get into dieting issues without a doctor's recommendation. The culture of healthy eating implies following certain rules.

Of course, it should be based on certain knowledge: about the properties of certain products, about their effect on our body, about their combination with each other. With this knowledge, you will be able to choose products that will fit your lifestyle. You will be able to cook them correctly, making the most of all the useful substances contained in them.

Some principles of healthy eating

One of the foundations of a healthy eating culture is that the amount of energy that enters the body with food should correspond to the amount of energy that a person spends during the day.

If the food we consume is low in calories, our performance is noticeably reduced. If we eat a lot of high-calorie food, while not loading our body with physical activity, the potential energy received will be spent on increasing our body weight.

The next principle is that in order for food to be absorbed in the best possible way, it is necessary that useful nutrients enter our body in a certain ratio. To create an individual diet, you do not need to use the services of nutritionists, it's easier than it seems.

Finally, one of the most important principles that is not always possible to follow is dietary compliance. This is the number of meals per day and the intervals between them.

For one person, three meals a day is suitable, and the other leads such a lifestyle that he needs to eat four times a day. It is important not to change the once established routine, as our digestive system "gets used" to produce gastric juice at certain hours.

The culture of healthy eating is, first of all, a personal discipline. Organize your diet wisely and you'll find more order in other areas of your life.

Healthy eating rules

According to statistics, the most harmful eating habits are Russians and Americans. Russians eat a lot, often uncontrollably, usually preferring three-course dinners.
At the same time, high-calorie heavy foods often predominate in the daily diet. In addition, many people like to have a snack between meals, and along with evening tea, they don’t mind eating a cake, candy or some sweet dish.

Americans are one of the earliest and foremost consumers of fast food and convenience foods. They often eat out, and the food in fast food places is rich in substances that are harmful to the body. In addition, most people have a bad habit - there is a lot at night and in the evening.
Interestingly, with this approach to nutrition, both Russians and Americans dream of having slim figures and good health. To achieve this, people use the most incredible ways to lose weight, super-weight loss diets, fat burners, etc.

Do we think about how well we eat? As you get older, you have to do this more and more often. Someone asks this question consciously, while someone is prompted to such thoughts by pain in the abdomen or upset digestion. Be that as it may, sooner or later almost everyone comes to a simple thought - if you want to live a long life, eat right. Then the question naturally arises: what is proper nutrition?

We all know that digested food is well digested food. On the one hand, we seem to know it, but on the other hand, for some reason we don’t remember it. Somehow, it goes without saying that after eating you need to grab an apple, drink tea with a bun ...

First of all, it should be said that one should not attach great importance to dietary guidelines intended "for everyone at once", since we are all different people, each of us has his own activity of metabolic processes (metabolism), different culinary traditions, habits and so on.
Many have heard the saying: “what is good for a Russian is death for a German,” that is, what he loves, for example, Georgians, may not be liked and not at all suitable for an Englishman.
It turns out that in itself the concept of "proper nutrition" is very abstract and approximate. However, it is possible to single out some fundamental principles, the observance of which allows us to talk about reasonable, or proper nutrition.

There are many approaches to "proper" nutrition. Someone adheres to the principles of separate nutrition, someone prefers vegetarian food, someone eats only raw fruits and vegetables. Fried food is considered very harmful, and boiled food is also not very welcome. Each person chooses the rules that he will follow. When the body begins to rebuild, it begins to dictate its own conditions.

Many have read, or heard from others, that you should not eat in the morning, because the body cleanses itself at this time, and even after sleep it has enough energy for the morning. For some, this seems absolutely impossible, while others have breakfast at 11-13 o'clock quite calmly. And most often they have two meals a day.
And some hold a different point of view: breakfast should be royal, because in the morning the body works in such a way that it is able to absorb everything valuable that you ate at breakfast. Remember the saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy" ...

Drink a glass of juice;

The best and most useful (in my opinion) is when you want. You need to eat when you feel that now you will eat everything you see, when you feel a healthy hunger. And when you expect that the appetite will come with eating, nothing but heaviness in the stomach and a desire to sleep will work;

You should eat cold or hot food. Comfortably warm is good. The fact is that the process of digestion begins at a certain temperature of food, but if it is cold or hot, then the body first brings it to a certain temperature, spending a certain amount of energy. And since we eat to live, and do not live to eat, then let's carefully spend our energy on food in order to spend more energy on life;

Know the measure in food and get up from the table with a slight feeling of hunger;

Of the two great desires - to sleep and eat - always choose the first. Get some rest and only then start eating. When the body is overtired and wants to sleep, not only the brain and muscles are tired, but also the stomach;

Do not eat in an excited, anxious state. It is better to skip meals altogether;

Food must be fresh. Of all cooking methods, prefer the simplest cooking if possible. Eat less fried, smoked or baked foods. Fruits and vegetables are best eaten raw. Highly healthy fresh juices;

It is advisable to consume fruits 20-25 minutes before meals. Why? Because fruits linger in the stomach for this particular time, and they are digested mainly in the intestines. When we eat them after a hearty meal, they are not digested, but rot in the stomach. Instead of great benefit, we receive great harm;

Drink plenty of fluids, but do it slowly; eat garlic - at least one to two cloves a day, on an empty stomach. Finely chopped garlic is easy to swallow without chewing, washed down with water. So you will avoid unpleasant garlic breath and get a wonderful harmless natural antibiotic that will "monitor" the microflora in your stomach and intestines. You can use salt, but only in small doses. Be aware that processed foods, sauces, condiments may contain hidden salt;

It is better to drink 30 minutes before meals. The fact is that when we drink with or after a meal, the water "washes away" some of the enzymes produced by the stomach to digest food. We have to produce more of them, which means that the body has to spend more energy on processing. And given that we eat in order to supply ourselves with energy, it is ridiculous to spend all the energy produced only on the digestion of the next portion of food. By the way, the least energy is spent by the body when drinking fresh juices. After a meal, it is recommended to drink after a carbohydrate meal - after 3 hours, after a protein meal - after 4 hours. If you really want to, then not earlier than after 1 hour;

You need to chew your food well. It’s good to chew each piece 30 times, well, and if you chew 60 times, it’s just wonderful;

Enjoy food. And in order not to overload the body, you can skip the next meal;

Learn to eat any product, respecting it, loving it and understanding that now it will give you all of itself so that you continue your existence more meaningfully, become more loving, more bright. This is his sacrifice to you;

Remove salty foods, smoked, pickled, fried, fatty foods from the diet. Eat only one food at a time. For example, boiled potatoes. You don't need to add oil or anything. Just boiled potatoes. Without bread, salt and other additives in the form of spices and sauces;

There is also the "rule of 4 ingredients". Eat only one dish at a time, prepared using no more than 4 ingredients. For example, take boiled potatoes with dill. The components of this dish will be potatoes (1), water (2), dill (or other seasoning), salt. That's it, we don't add anything else. Between meals we take breaks - 4 hours;

Before eating, you need to drink a glass of liquid: tea or water, juice. Between meals there should be breaks of at least 4 hours. The night break in food should be about 12 hours;

When you eat, don't rush. Chew slowly while enjoying your meal. When you drink - do not swallow quickly, enjoy drinking.

A beautiful table setting is highly desirable. Approach the meal as if it were a holiday.

In the event that you begin to adhere to the rules of reasonable nutrition, your long and healthy life can be the result.

Parents should take care to instill in their children a culture of proper nutrition. But if the parents themselves do not eat properly, then it is difficult for children to give the right example. After all, few people know that even an energy drink at home can be prepared on your own, rather than buying fizzy sweet drinks in a store.

In the smallest childhood, human habits associated with eating are laid. The culture of healthy eating, like a person's good manners, is brought up primarily by parents, starting, as they say, "from a young age." Over time, traditions change significantly, what constituted the diet of Russians 30-50 years ago has changed dramatically in the 21st century. In addition, the older generation of Russian families was deprived of information on many topics and issues.

Our compatriot today has wide access to information about preservatives contained in products, dairy products that are stored for months even without a refrigerator, or food coloring. Under the culture of nutrition, modern people understand the implementation of certain rules, but its basis is knowledge of the effects of products on humans, their properties and their compatibility with each other. Having learned the minimum information, you can learn how to make the right choice in accordance with the individuality and lifestyle. In addition, a person with a certain amount of knowledge will prepare a culinary dish correctly, preserving all the useful substances in the original products.

The culture of healthy eating is based on certain principles.

It is known that the amount of energy entering the body should be equal to the amount expended over the same period of time. A person's performance decreases when switching to low-calorie food and vice versa. Body weight increases when taking high-calorie food without proper exercise and physical activity. Another principle of healthy eating culture warns that absorption will be correct when beneficial compounds are ingested in certain proportions. The diet should be strictly observed, regarding the interval between meals, as well as its quantity.

Most often, people stick to three meals a day, but it happens that they switch to eating five times a day and six. It is important not to abandon such an individual routine. The culture of nutrition is determined by self-discipline, the diet must be smart, this will only improve life.

Basic nutrition requirements

• The diet should correspond to the age characteristics of the body.
• The qualitative composition of the food should fully provide the body with all the necessary substances. Food of animal origin best meets these requirements.

• Food must be harmless to the body, i.e., not contain pathogens and toxic substances. It must be environmentally friendly. Food that meets environmental requirements usually has a corresponding symbol on the front of the package. This sign stands for organic food.

Some chemicals are added to foods to improve their shelf life and taste. In small quantities, such additives are harmless to the body. However, exceeding their allowable amounts can lead to poor health. Be sure to pay attention to the shelf life of products indicated on their packaging.

• Food must satisfy the body's energy needs.
• Food should contain in the required amount all the substances required for the growth and development of the body and the regulation of its vital activity.
• Food should be varied: the more varied the food, the greater the set of substances that enter the body.
• Nutrition should be balanced in terms of the content of various nutrients (proteins, fats and carbohydrates, vitamins, minerals and water).

Improperly organized nutrition causes serious disorders in human health.

An important hygienic requirement is a properly organized diet. This means that it is necessary to strictly observe the time of meals and the intervals between them. It is extremely important to eat at the same time. At this point, the body is adjusted to its reception. Intervals between meals should not exceed 4 hours. How many times should you eat during the day? The most correct four meals a day: breakfast, second breakfast, lunch and dinner. The distribution of calories by meals should be as follows: breakfast and dinner are approximately equal, second breakfast is significantly less than breakfast, lunch is about twice as high in calories as breakfast. The duration of the meal should be within 20 minutes.

food culture

To be healthy, it is not enough to know the basics of proper nutrition. It is necessary to master the culture of food well. It is the culture of nutrition that largely determines the state of human health for many years. You need to know how to eat properly, behave at the table, observe a diet. It is also important to eat in moderation. In general, moderation, and not only in nutrition, but also in all other manifestations of life, is a very good quality of any person. And this quality must be developed in oneself in childhood. It will help a person in any situation.

What is food culture? It provides, on the one hand, the obligatory implementation of hygiene rules, on the other hand, strict adherence to etiquette. What is etiquette? Etiquette is the established order of behavior of a person anywhere. Since we are talking about nutrition, therefore, you need to know how to behave at the table while eating. In this case, hygiene and etiquette go hand in hand. Fulfilling the rules of hygiene, a person simultaneously follows the etiquette, and following the etiquette, respectively, fulfills the rules of hygiene.

What rules must be followed, observing the culture of food?

• You can't be late for the table. Why? Because otherwise it is disrespectful to those who are waiting. And close people are usually waiting at the dinner table. In addition, eating at the same time is very useful: the body habitually adjusts to food intake, and appetite increases.
• Before you sit down at the table, be sure to wash your hands, check your appearance, hairstyle. A neat (neat) person undoubtedly makes a good, favorable impression on others.
• Approaching the table, you should sit down after the adults sit down.
• While at the table, do not hunch over and do not lean low over the plate. It is unacceptable to put your elbows on the table, stretch your legs or sit with your legs crossed, sway while sitting on a chair, or move it noisily.
• It is necessary to eat slowly, silently and always with your mouth closed (it is very ugly to slurp, squish, open your mouth wide).
• You can talk quietly at the table without attracting the attention of others.
• It is not customary to reach over someone else's plate, you need to ask to pass something that you yourself cannot get on the table.
• The plate should not be moved far away from you, nor should it be moved too close. You can drip on a tablecloth or on clothes. Both are bad.
• What is in the soup must be separated with a spoon.
• If there is meat in the soup, then you should first eat the soup, and then use a fork and knife (fork in the left hand, knife in the right) to cut and eat the meat.
• The second dish, for example, a piece of meat, should not be cut into pieces immediately, but should be eaten by cutting off one piece at a time.
• The fork should be held in the left, and the knife in the right hand, if both devices are used. It is customary to hold the knife and fork obliquely to the plate, without clamping them into fists.
• From a common dish (salad, sugar, meat or fish platter), you do not need to take your own spoon or fork, but use a specially designed device for this - a spoon or fork.
• Bread, biscuits, crackers, fruits can be taken by hand.
• Bread should be broken off into small pieces, not bitten off.
• Bones from meat or fish should be taken out with a spoon or fork and put on the edge of the plate or on a separate plate (the latter is preferable).
• After stirring tea or coffee with a spoon, you should not leave it in a glass or cup. Put a teaspoon on a saucer.
• Only hands and mouth should be wiped with a napkin. After eating, put a napkin on the table to the side of the plate, and paper - on a separate plate.
• After the end of the meal, the cutlery should be folded on its own plate, do not move the plate away, but wait until everyone has cleared the dishes

Not all food culture rules are given here. Books have been written about this. We advise you to read them: they will benefit you and your health.

Questions and tasks

1. Name 2-3 nutritional hygiene requirements.
2. What is a diet plan?
3. How many times a day should you eat?
4. How should the caloric content of food be distributed among meals throughout the day?
5. What do you understand by the term "food culture"?
6. Why is it bad to be late for the dinner table?
7. How should you sit at the table?
8. Can we talk at the table?
9. How should you eat fish and meat?
10. Arrange with your parents to arrange a gala dinner in the family for any reason. Help set the table. Dress elegantly. Together at the table, try to comply with the requirements of the food culture, strictly following the etiquette. Such gala dinners can be done on other days.

Food culture is:

• knowledge of the basics of proper nutrition;
• knowledge of the properties of products and their effects on the body, the ability to choose and cook them correctly, using all the useful substances to the maximum;
• knowledge of the rules for serving dishes and eating, i.e. knowledge of the culture of consumption of prepared food;
• economical attitude to food.

The most important principles of rational nutrition:

Correspondence of the calorie content of food to the daily energy expenditure of a person. Violation of this correspondence causes various disturbances in the body. It should be remembered that a regular decrease in the calorie content of consumed products leads to a decrease in body weight, a significant decrease in working capacity and general activity, and an increase in susceptibility to various diseases. At the same time, the supercaloric content of daily portions is extremely dangerous, from which a person draws more potential energy than he needs for the normal functioning of the body. A systematic increase in the calorie content of food leads to a significant increase in body weight, obesity, which also entails health problems.

Satisfying the needs of the body in the right amount and ratio of nutrients. For optimal assimilation of food, it is necessary to supply the body with all the nutrients in certain proportions. When compiling food rations, first of all, the balance of proteins, fats and carbohydrates is taken into account. For an adult healthy person, their ratio should be 1:1.2:4.6. Taking into account the physiological state of the body, the nature and working conditions, gender and age of a person, the climatic features of the region, scientists have developed norms for the physiological needs for nutrients and energy of various population groups. They make it possible to make a diet for each family. However, it is important to remember that the diet should contain the optimal amount of balanced nutrients, i.e. have the right chemical composition.

Diet. It includes the time and frequency of meals, the intervals between them, the distribution of calories by meals. Optimal for a healthy person is four meals a day, but three meals a day is also allowed, depending on the conditions of work or study. Each meal should last at least 20-30 minutes. This makes it possible to eat slowly, chew food well and, most importantly, not overeat. Certain hours of eating allow the digestive system to get used to a stable regimen and release the right amount of digestive juices. With four meals a day, the calorie content should be distributed among meals as follows: 1st breakfast - 18%, 2nd breakfast - 12%, lunch - 45%, dinner - 25%. Suppose that with three meals a day, breakfast is 30%, lunch - 45%, dinner - 25%. But remember: regardless of the diet, the last meal should be 1.5 - 2 hours before bedtime.

With three meals a day, breakfast usually consists of a hot dish (meat or fish with porridge or vegetables, a sandwich and some hot drink - coffee, tea, cocoa).

Lunch should return to the body the energy that it expended during the working day. When digesting a large amount of food, there is an increased secretion of gastric juices, so snacks are needed in the lunch menu: vegetable salads, vinaigrette, salted fish, etc. The production of gastric juice is also “helped” by the first hot dishes, which are rich in extractive substances: meat, fish, mushroom broths. The second hot dish should contain a large amount of protein, there should be an increased calorie content. It is best to finish the meal with a sweet dish, which will inhibit the secretion of gastric juice and cause a pleasant feeling of satisfaction from eating.

For dinner, dishes from milk, cereals and vegetables are preferred. Do not eat meat dishes, because they are slowly digested.

Particular attention should be paid to moderation in nutrition, which is expressed not only in the frequency of food intake, but mainly in the quality side of nutrition: the correspondence of the chemical composition of food to the needs of the body. In order to eat sensibly, everyone must have an idea about the composition of products, their biological value, and about the transformations of nutrients in the body.