What is meant by food culture? The culture of eating, the basic rules of nutrition. The main components of a healthy lifestyle

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

Name 2-3 nutritional hygiene requirements.
What is a diet plan?
How many times a day should you eat?
How should the caloric content of food be distributed among meals throughout the day?
What do you understand by the term "food culture"?
Why is it bad to be late for the dinner table?
How should you sit at the table?
Can we talk at the table?
How should you eat fish and meat?
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.

The culture of nutrition lies in the normalized use of the products necessary for the body at every moment here and now.

The concept of proper nutrition is part of the food culture. The concept of separate nutrition, fasting, fasting, vegetarianism, etc. - these are separate forms of nutrition, various disparate systems based on the experience of those people who developed these systems and promote them for their own pursued goals. All this exists as separate forms of nutrition and take place as proper nutrition systems in and of themselves.

Food culture is a broader and more capacious concept, which is something whole and unites all aspects of nutrition. If we combine all types, forms and systems of nutrition into one whole and work out from all this something unified, connected together by one universal idea that would suit all people, then such nutrition could be called perfect and absolutely ideal. It would be one system, one kind, one form, one image, one food culture. No one would have shied away in search of proper nutrition from starvation to vegetarianism, from separate meals to fasting, etc.

Everyone would live and eat naturally. A lot of people talk about proper nutrition and put their own meaning into what has been said, but few people talk about the culture of nutrition, i.e. how to eat culturally. This does not say at all which hand to hold the spoon, knife and fork. Where to wear a bib for the snotty and with which napkin to wipe your hands and mouth after eating. Although this is also an external manifestation of food culture, it is still largely included in the concept of etiquette.

The external manifestation of food culture and its internal manifestation answer different questions, and therefore the approach is different.

External manifestation answers how to eat culturally, i.e. to take food in the mouth so that it is beautiful, what kind of cutlery should be used for this and how to use them, how to set the table with culinary delights. Based on national characteristics, traditions, conditions and opportunities, various peoples have their own nutritional habits, developed over the centuries and which have become their external national food culture. External food culture is clearly expressed in the art of cooking, table setting, table manners, observance of various ceremonies, traditions, codes, etc.

The internal manifestation of food culture answers the questions: WHAT DO WE EAT? WHEN DO WE EAT? HOW DO WE EAT? HOW MUCH DO WE EAT? WHY DO WE EAT AND WHY DO WE EAT? WHY DO WE EAT?

But how can a food culture be made a single food system for all people? Now I will try theoretically to do it. Knowing that each person is individual and special, and the approach to each person in the matter of nutrition should also be individual and special, I take the liberty of doing this theoretically for the time being. In my proposed system, this will happen. Everyone will eat according to one system and everyone will receive only what he needs, regardless of whether he lives alone or with a family of 10 people.

I'll start with the fact that a person consists of the same chem. elements from which our food products are composed, in which the amount of presence of elements is different.

Man has long decomposed all foods into low-calorie, medium-calorie and high-calorie. What a particular product contains, a person also knows for a long time. Such tables exist and are easy to find if desired. A person knows what his physical body consists of, knows how the internal organs work and what they are responsible for. He even knows how he thinks, how he thinks, how he wants and acts, worries about everything and everyone. It seems that a person knows everything about his body.

But he does not know the main thing: in what state at the moment here and now are his internal organs. He learns about them when something hurts and he runs to the doctor. A person does not know which elements he lacks and which are in excess, what should be immediately disposed of and what should be urgently eaten up. He does not know which organ will soon ache in him and which system for this reason will soon fail in every moment here and now.

Not every person can subtly and timely capture the body's signals that require attention to a particular organ. Some are very busy with material realization and they simply have no time to pay attention to these signals.

In order for each person to be able to determine in every present moment here and now with the state of their organs and the presence and absence of chem. elements, humanity needs to invent a DEVICE-SENSOR that would give a person individually all the parameters of the state of all body systems every day. We need a device that could timely signal all deviations in the body and not only. It would be better if this device warned ahead of time about possible future deviations in the work of all body systems. Let it be small, the size of a cell phone or a sensor built into a cell phone, but it must always be near the person. A cell phone is always near a person.

Waking up, a person already knows what to cook for breakfast, because the device will accurately indicate all the parameters of the state of all organs. A person is dependent on food, of course, there will be dependence on this device, as now he depends on a cell phone. But what is better: to get sick without a device and eat whatever you want, or to be healthy and eat what you need and be dependent on the device?

If we consider the average family of four, then the picture will look like this:

Everyone woke up in the morning and immediately everyone makes a menu according to the data of their device, then a common menu for all family members is created. Anyway, someone will go for the products and buy them, but they will buy only those products that are necessary. There are financial savings. For sure, some products will be common, not unnecessary and superfluous.

If there were such a device, a person would not get sick at all. The device would be a kind of prophylactic of the state of the body, but on one condition: with a conscious approach to the quality of one's health.

Man has created devices for monitoring the quality of the environment, but the environment does not become cleaner from this. The device only captures the insane human activity. Perhaps in the future this device will be invented by people, but now they will live and eat everything, and from here all the ensuing consequences.

By eating only the right food, you can cure yourself without drugs. Food should heal a person, cleanse him from the inside, rejuvenate and heal - this is the general culture of nutrition, truly proper nutrition.

A person who seriously thinks about his health should pay attention to the correctness of his own nutrition, because correct nutrition is very important in self-purification, self-healing and self-rejuvenation of his body. A person can deal with the solution of these three tasks all his life, making it the meaning of his whole life. Any person wants to preserve youth, beauty, health, pure consciousness, a clear mind for any age, but for this you need to have certain knowledge about the inner essence of nutrition, as proper and cultural nutrition. There are more than enough negative factors that shorten and kill life, and incorrect, ignorant nutrition is one of the negative factors that greatly influence this.

I dare to offer humanity my concept of proper and cultural nutrition. I proceed from the fact that my immediate goal is self-rejuvenation, self-purification and self-healing of myself, where I exist as a body, soul and spirit. Knowing that the soul and spirit are in the physical. body, I'm more into the body. My concept is not a secret. I proceed from the age gradation of human life cycles up to 100 years.

Ministry of Education of the Russian Federation

Municipal educational institution

Lyceum № 130 "RAEPSh"

Healthy lifestyle.

CULTURE OF FOOD.

Completed by: Protopopova N.S.,

student of group M-111

Barnaul 2005

Introduction……………………………………………………………………………………………………………………….3

1. Power mode .................................................... .......................................……………………4

2. Intervals between meals………………………………….……………………….….....6

Conclusion ………………………………………………………………………………………………………..…….……8

List of used literature………………………………………………….….………….......9

INTRODUCTION

Many of our contemporaries, being educated and cultured people,

are remarkably ignorant of nutrition. They do not know how much, what, when and even how to eat, they have a random idea about the chemical composition of products, their properties, and know almost nothing about the impact of a particular product on the human body. Usually only some disease makes such people pay attention to their diet. Unfortunately, sometimes it is too late: malnutrition has already thoroughly destroyed the body and one has to resort to treatment.

Being one of the important components of our way of life, the culture of food consumption determines to a large extent the way of life of a person. Those who know the laws of rational nutrition and follow them are more likely to be healthy, active, developed physically and spiritually. The time has come to judge the culture of a person at the table not only and not so much by how he eats, that is, how he uses cutlery, etc., but by what and how much he eats.

Below we will talk about the principles of rational nutrition. They are based on the use of only those products that contain the least amount of harmful substances.
The purpose of this work is to study and show the principles of healthy eating. I will talk about the causes, consequences of malnutrition, give statistics. In preparing this essay, I used both educational and scientific literature on this topic.

DIET.

The concept of "diet" includes: the amount and time of eating during the day; distribution of the daily ration according to its energy value, chemical composition, food set and weight for breakfast, lunch, etc.; the intervals between meals and, finally, the time spent on it. The human body is extremely complex. The harmonic balance of this complex system, which is under the constant influence of the external environment, is what we call health. An important role in maintaining the normal functioning of the body and its health is played by the rhythm of nutrition. The human body is designed in such a way that at a certain time the entire digestive tract prepares itself for eating and signals this. A person who is accustomed to a certain diet can check the clock by the signals of his stomach. If, for some reason, the next meal did not take place, the body is forced to rebuild, and this entails negative consequences. At the hour allotted for eating, or some time later, when thinking about food, gastric juice, which has a great digestive capacity, begins to flow into the stomach, and if at this time there is no food in the stomach, the secreted juice begins to act on the walls of the stomach and duodenum. Frequent violations of the diet lead to the formation of ulcers, gastritis and other diseases of the gastrointestinal tract. In order to avoid such consequences of a violation of normal nutrition, it is recommended to eat something during the hours of normal eating if it is not possible to eat normally.

Human nutrition is regulated by the central nervous system. This is controlled by the so-called food center (appetite center) in the brain. And for the normal and correct operation of this center, the correct diet is extremely important. It is necessary to eat a certain number of times during the day and at certain, strictly established intervals, if possible, correctly distributing food for each of the meals (both in terms of volume and calorie content, and in terms of the composition of nutrients).

As mentioned above, a person who is accustomed to a developed diet at a certain time has a feeling of hunger, an appetite appears. But you need to know that hunger and appetite are not the same thing. Hunger is such a physiological state when the amount of nutrients necessary for the normal functioning of the body ceases to flow into the blood. Appetite, on the other hand, can appear at one sight or even at the memory of delicious food (although there is no physiological need for a new portion of food in the body at the moment). It happens and vice versa - there is no appetite, although the body already needs the next portion of food. Both increased appetite, not caused by physiological necessity, and its absence are a painful condition, most often caused by a systematic violation of the basic rules of nutrition. A normal food reflex is developed from childhood, when the body is formed and eating habits (including harmful ones) are laid. You need to know that in children the food center (reflex) is especially easily excited not only by the type of food, but also by the mention of it. Satisfaction of each unjustified physiological need for the manifestation of appetite will inevitably lead to a violation of proper digestion, to overeating.

The question of how many times to eat a day, at what intervals and what calorie content to take during each meal is one of the problems that are carefully studied by experts. Research by scientists has shown that a one-time meal is generally unacceptable: the human body is in tension with such a meal, not only the digestive system, but also all other systems and organs of the body, especially the nervous system, does not work properly. Two meals a day also makes you feel bad. With such a diet, a person experiences severe hunger, and the digestibility of the most important part of the diet - protein, on average, is no more than 75 percent of what has entered the body. With three meals a day, a person feels better, food is eaten with a good appetite, and protein digestibility increases to 85 percent. With four meals a day, protein digestibility remains at the same 85 percent, but a person’s well-being is even better than with three meals a day. In the experiment, scientists have proven that with five and six meals a day, appetite worsens and, in some cases, protein digestibility decreases.

Conclusion: for a healthy person, it is most rational to eat 4 times a day; three meals a day are also acceptable. As for therapeutic nutrition for obesity, gastritis, colitis and other diseases, the doctor prescribes the diet and diet.

INTERVALS BETWEEN MEALS.

Now about the intervals between meals. From a physiological point of view, it would be ideal to start the next meal only when the digestion of the food eaten in the previous meal is over. To this it must be added that the digestive organs, like every other organ of the human body, need periods of rest. And, finally, digestion has a certain effect on all processes occurring in the body, including the activity of the central nervous system. The combination of these conditions leads to the fact that a person accustomed to a measured diet at the right time has a normal appetite.

One of the indicators of the duration of the act of digestion is the time of removal of food from the stomach. It has been established that during normal functioning of the stomach and other digestive organs, the process of digestion of food lasts about 4 hours. Each meal leads to a more or less pronounced change in the state of the central nervous system. After eating, especially plentiful, some apathy sets in, attention decreases, the will relaxes, a person tends to sleep, that is, in the language of a physiologist, conditioned reflex activity decreases. This state of the central nervous system, which occurs immediately after eating, lasts for an hour or more, depending on the abundance of food taken. Then all these sensations are smoothed out, and finally, by the end of the fourth hour, the food center returns to its normal state - appetite reappears. And if a person who is accustomed to the regime does not eat in a timely manner, he becomes weak, attention decreases, and working capacity decreases. And in the future, the appetite may disappear. If you are systematically late with food or eat on a full stomach, the normal activity of the digestive glands is disturbed, digestion is upset. A longer interval between meals falls on the period of night sleep, but it should not exceed 10-11 hours. The general rule is the following: between small meals, the intervals can be short (2-3 hours), but eating earlier than 2 hours after the previous meal is not advisable. On average, the breaks between meals should be 4-5 hours.

Of great importance is the distribution of the daily diet, that is, the preparation of the menu. Here the questions of the quantity of food, its qualitative composition and the sequence in taking individual dishes are combined.

The total amount of food consumed by a person per day, along with liquid meals and drinks, averages about 3 kilograms. Breakfast is the first meal after sleep. During a night's sleep, everything eaten the day before was digested, all the organs of the body, including the digestive ones, rested and favorable conditions were created for their further work. Scientists involved in nutrition are unanimous in the fact that it is necessary to have breakfast, regardless of whether a person is engaged in physical or mental activity. It can only be about what part of the diet should include breakfast. It is believed that if a person is engaged in physical labor, then breakfast should contain approximately 1/3 of the daily diet, both in terms of volume and nutritional value. If a person of physical labor eats a breakfast that is insignificant in terms of volume and nutritional value, or even worse, starts work on an empty stomach, then he cannot work at full load, and his performance drops significantly. It has now become fashionable, especially among knowledge workers, to limit themselves to a cup of coffee or tea for breakfast. They refer to the lack of time and appetite. Both are the result of an incorrect lifestyle, a general regimen, including a diet. Putting things in order in the diet (as, indeed, in the whole way of life) is quite within the power of a person, and anyone who wants to can overcome the bad habit of eating improperly, and by the way, give up bad habits, such as alcohol abuse and smoking .

There are a number of definitions, which, as a rule, contain five criteria that determine human health:

Ability to fully perform basic social functions.

We will focus on the definition of health, which is given in the Charter of the World Health Organization (WHO). It states that health is "a state of physical, mental and social well-being and not merely the absence of disease or infirmity".

In a generalized form, health can be defined as a person's ability to adapt to the environment and their own capabilities, to resist external and internal negative factors, diseases and injuries, to preserve themselves, expand their capabilities, increase the duration of a full life, i.e. ensure their well-being. The meaning of the word well-being in the Dictionary of the Russian Language (author S.I. Ozhegov) is defined as “a calm and happy state”, and happiness is defined as “a feeling and state of complete higher satisfaction”.

Based on these concepts, we conclude that human health is inseparable from his life activity and is valuable because it is an indispensable condition for the effective activity of the individual, through which well-being and happiness are achieved.

It is possible to achieve well-being only through work aimed at expanding one's spiritual, physical and social capabilities.

Consider the statement on this subject from the treatise “On Duties” by the ancient Roman politician, orator and writer Marcus Thulius Cicero (106-43 BC): “The duties of the wise are to take care of their property, without doing anything contrary to customs, laws and regulations; after all, we want to be rich not only for ourselves, but also for the sake of children, relatives and friends, and especially for the sake of the state; for the means and property of individuals constitute the wealth of the civil community.

Thus, health is an indispensable condition for effective human life.

Factors affecting health

Individual health mainly depends on four factors:

Biological factors (heredity) - about 20%;
- Environment(natural, technogenic, social) - 20%;
- health service-10%;
- individual way of life - 50%.

From this distribution it follows that the state of health of each person is 90% individual, since it depends on heredity, environmental factors and mainly on the individual lifestyle (each person's behavior, his habits, actions, aspirations, addictions).

In the book of N.M. Amosov “Reflections on Health” states: “It is not nature, not society that is to blame for most diseases, but only the person himself. Most often he gets sick from laziness and greed, but sometimes from unreason.

To be healthy, you need your own efforts, constant and significant. Nothing can replace them. A person is so perfect that it is possible to restore health from almost any point of its decline. Only the necessary efforts increase with old age and the deepening of diseases.

We conclude: we ourselves are to blame for all health troubles. This is first. Secondly, we have no one to rely on, we need our own efforts, primarily in the knowledge of risk, the development of a program of behavior, and most importantly, in its constant implementation.

A healthy lifestyle is that individual system of behavior and habits of each individual person, which provides him with the necessary level of vital activity and healthy longevity.

A healthy lifestyle largely contributes to the reasonable satisfaction of the physical and spiritual needs of a person, the formation of a socially active person who understands personal responsibility for his health as a criterion for socio-economic development.

It should be emphasized that the formation of motivation for a healthy lifestyle among young people is of particular importance today.

This idea is confirmed by official data on the state of spiritual and physical health of young people at the present time. Let's take a look at some facts.

According to the results of a comprehensive sociological study conducted in 1999 by the All-Russian Research Institute of the Ministry of Internal Affairs of the Russian Federation, among underage Muscovites aged 14-17 years, the proportion of permanent and occasional smokers was 20.8%, and 8% of permanent and occasional alcohol drinkers. The prevalence of early sexual intercourse among young people has led to the fact that 23 adolescents out of every 1000 are familiar with sexually transmitted diseases firsthand.

The statistics of the Main Department of Internal Affairs of Moscow fixes a trend towards the rejuvenation of drug users. In 1998, there were 5.3 times more underage users of drugs and potent and toxic substances known to health and law enforcement authorities than in 1995.

The leading place among adolescents known to the health authorities as drug users is occupied by students of schools, lyceums and gymnasiums - 35.3%. Surveys conducted among students in the capital found that among girls the proportion of drug users (10.2% on average) is slightly lower than among boys (14.9% on average).

Only 35.5% of underage Muscovites aged 14-17 go in for sports in their free time.

The main components of a healthy lifestyle

In our opinion, the first step to creating your own individual system of a healthy lifestyle is to develop a solid motivation. A healthy lifestyle cannot be reached by someone else's instructions. It should be a personal, deep conviction and confidence that there is simply no other way to health, the realization of one's life plans, and the provision of well-being for oneself, one's family and society.

Another component of a healthy lifestyle is the mode of life. All human activity takes place in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, the mode of life of a schoolchild is determined by the curriculum of classes at the school, the mode of a serviceman is determined by the daily routine approved by the commander of the military unit, the mode of a working person is determined by the beginning and end of the working day.

Thus, the regime is the established routine of a person's life, which includes work, food, rest and sleep.

The main component of the mode of human life is his work, which represents the expedient human activity aimed at creating material and spiritual values.

The mode of life of a person must be subordinated, first of all, to his effective labor activity.

A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising, all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, the night replaces the day, the day again comes to replace the night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of the mode of life provides a more productive work of a person and a high level of his health.

The whole organism as a whole participates in the labor activity of a person. The labor rhythm sets the physiological rhythm: at certain hours the body experiences a load, as a result of which metabolism increases, blood circulation and respiration increase, and then a feeling of fatigue appears; in other hours, days, when the load decreases, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis of high human performance.

The famous Russian physiologist N.E. Vvedensky (1852-1922) said that they get tired not so much from the fact that they work hard, but from the fact that they work poorly, they do not know how to organize their work. He put forward a number of conditions for achieving high performance, and hence a high level of health:

1. Gradual entry into work.
2. Thought out and worked out sequence in work.
3. Correct load distribution - daily, weekly, monthly and annual.

Uneven load: haste in some periods and inactivity in others are equally harmful.

In support of what has been said, one can cite the words of L.N. Tolstoy, which he wrote in his diary: “It is imperative to write every day, not so much for the success of the work, but in order not to get out of the rut.”

Now it is necessary to dwell on the issue of rest, while emphasizing that rest is a state of rest or vigorous activity, leading to restoration of strength and working capacity.

The most effective in restoring working capacity is active rest, which allows you to rationally use your free time. The alternation of types of work, the harmonious combination of mental and physical labor, physical culture provide an effective restoration of strength and energy. A person needs to rest daily, once a week and once a year, using his free time to strengthen his physical and spiritual health.

Opening questions about the need to alternate work and rest, it should be emphasized that sleep is one of the most important types of daily rest. Without sufficient, normal sleep, human health is unthinkable.

The need for sleep depends on age, lifestyle, type of human nervous system. Sleep primarily contributes to the normal functioning of the central nervous system. Lack of sleep, especially systematic, leads to overwork, exhaustion of the nervous system, disease of the body. Sleep cannot be replaced by anything, it is not compensated by anything. Sleep is the foundation of a healthy lifestyle.

To be healthy and efficient, it is necessary to develop the habit of going to bed and getting up at the same time, learn to fall asleep quickly and sleep soundly.

Proper nutrition is the most important condition for human health, its performance and longevity. What does it mean to eat right? This means getting with food in sufficient quantity and in the right ratio the substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins and water. There are several theories of proper nutrition, but so far no one can give each of us solid instructions: eat this and that in such and such an amount. The diet depends on the views and lifestyle of each person.

All elements of the mode of human life (work, rest, sleep and nutrition) are largely individual. A person who adheres to the requirements of a healthy lifestyle will have a high level of efficiency, health and longevity. It is appropriate to cite here the statement of a long-liver from the Azerbaijani village of Mahmud Eyvazov, who lived for 152 years (1808-1960). Eyvazov believed that the secret of longevity lies in five conditions of life: daily work (he himself worked in the field until the last days, his work experience was 135 years), a hardened body, hardened nerves and good character, proper nutrition and mountain climate.

Exercise

1. List the main components of the student's day regimen.

2. Prepare a message on the topic "The value in the mode of the day of motor activity, litany and sleep."

3. Make the regime of your day, which you consider the most effective; indicate the main reasons that negatively affect your health.

healthy eating

Recently, among people who care about their health and want to keep it for many years, the passion for a healthy lifestyle and healthy eating is gaining more and more popularity. And such a person's attitude to his health is quite understandable and is only welcome, as it contributes to the stable functioning of the body, the correct metabolic process and the full assimilation of useful elements.

Therefore, it will not be a secret for anyone that a healthy diet is one of the important components of a healthy lifestyle and the state of our body as a whole depends on it. We also know that a healthy diet depends on the foods we eat. Therefore, it is necessary to try to eat only healthy foods, because thanks to this choice of diet, you will not only be able to improve your health, but also strengthen the entire body, make it more resilient, and, naturally, thereby extend your life.

But inadequate and malnutrition, as well as eating harmful foods, can lead to such dangerous diseases as diabetes, obesity, cardiovascular disease, etc.

And in order to avoid this, let's consider the necessary rules for proper nutrition and try to adhere to them.

Healthy eating rules

Firstly, since our body constantly needs vitamins, macronutrients and minerals, the food we eat should be complete and quite varied. That is, the more diverse our menu, which consists of useful products, the more useful substances our body will receive.

Secondly, you should definitely follow the regimen and try not to skip meals. Fruits and berries should be eaten between main meals. With such a diet, you can not only avoid diseases of the housing and communal services, but even reduce your weight.

Thirdly, if possible, try not to skip the main meals, as this can lead to exhaustion of the body and rapid fatigue. In addition, skipping lunch, for example, your body will try to catch up at dinner, and this can lead to unpleasant consequences.

Fourthly, you need to be careful about the amount of sugar and salt consumed, since their excess can lead to diseases of the kidneys, joints, high blood pressure, diabetes, and, well, to the appearance of excess weight. Therefore, it should be borne in mind that salt and sugar, as a rule, are contained in some finished products.

Fifth, if you decide to eat healthy foods, then you should categorically refuse carbonated drinks and use mineral water instead.

Sixth, you need to eat more whole grains, as they contain a sufficient amount of various vitamins and fiber, and due to this they are low in calories.

Since vegetables, fruits and berries contain important and essential vitamins and minerals, they must be eaten daily and in sufficient quantities.

In addition, our body needs fatty acids such as Omega-3, which are found in fatty fish. Therefore, to prevent various heart diseases, try to eat fish at least once a week.

It will not be superfluous to recall that every day a person should drink at least two liters of pure water. It should also be noted that this amount of water does not include tea, coffee and carbonated drinks.

Well, of course, you should know that the food consumed in fast foods can adversely affect the functioning of the liver and pancreas, and also lead your body to obesity.

If you accustom yourself to healthy and varied food, then your body will thank you with excellent health and well-coordinated work of the whole organism.

Smirnov A. T., Mishin B. I., Vasnev V. A. Fundamentals of life safety Grade 10
Submitted by readers from the website

lesson presentation

Ministry of Education of the Russian Federation

Municipal educational institution

Lyceum № 130 "RAEPSh"

Healthy lifestyle.

CULTURE OF FOOD.

Completed by: Protopopova N.S.,

student of group M-111

Barnaul 2005

Introduction……………………………………………………………………………………………………………………….3

1. Power mode .................................................... .......................................……………………4

2. Intervals between meals………………………………….……………………….….....6

Conclusion ………………………………………………………………………………………………………..…….……8

List of used literature………………………………………………….….………….......9

INTRODUCTION

Many of our contemporaries, being educated and cultured people,

DIET.

INTERVALS BETWEEN MEALS.

CONCLUSION.

Summing up the above, I would like to draw attention to the fact that the thinkers of the past already associated moderation in food not only with a person’s health, but also with his moral state. The ancient Roman philosopher Rufus Musonius believed that “our duty is to eat for life, and not for pleasure, if only we want to follow the beautiful saying of Socrates that while most people live in order to eat, he, Socrates, eats to live." Socrates himself expressed his attitude to nutrition as follows: "Beware of any food and drink that would induce you to eat more than your hunger and thirst require."

Scientists say that the basis of most of the diseases of modern man is malnutrition. And the habit is laid to him in the family. Knowledge of the principles of rational nutrition and strict adherence to them in practice will provide all family members with good health and good spirits, the opportunity to live a full, interesting life.

LIST OF USED LITERATURE.

1. Mikhailov V.S. etc. "Culture of nutrition and family health"

2. Malakhov G. P. "Healing forces"

3. Levashova E. N. "Tasty and fast"