What is the basis of food culture. Healthy lifestyle and food culture: two pillars on which life rests. Food culture as a component of a healthy lifestyle
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 ensuring well-being for oneself, one's family and society.
Another component of a healthy lifestyle is the mode of life. All human life 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 one degree or another to a strict rhythm: 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.
The task
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 healthy 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
A person has the right to health. Human rights are closely related to his responsibility. Unfortunately, not everyone understands their responsibility for maintaining health. More than two thirds of the country's population do not go in for sports, up to 30% of the population are overweight, about 70 million people smoke.
Nutrition is an important part of a healthy lifestyle.
Nutrition, which ensures full development, is called rational (from the Latin words "ratio" - calculation, measure and "rationalis" - reasonable, expedient, reasonable).
Human health is largely determined by the quantity and quality of food, diet.
Healthy nutrition is the most important condition for longevity.
The culture of food includes not only the attitude to food, but also its composition. In all periods of human development, the nature of nutrition was determined by economic opportunities, the availability of food resources, climate and national traditions. The biological characteristics of the human body remained the same, but the conditions of life and nutrition have changed significantly.
food culture This is the optimal amount of food for a person to eat.
Can a person determine how much he needs to eat? The main rule is to match the amount and calorie content of food with energy costs and the physiological needs of your body.
healthy eating- this is a restriction of fats and salt, a significant increase in the proportion of fruits and vegetables, cereals, wholemeal flour products in the diet. The source of protein should be legumes, low-fat dairy products, fish or vegetable oil.
For food culture, food processing matters. Vegetables should not be subjected to prolonged cooking, as this destroys the vitamins contained in the products. From oils, corn, olive or sunflower is preferable. It is also advisable to use wholemeal bread, not completely refined (unrefined) sugar.
A person's need for energy depends on individual characteristics, gender, age, height, body weight, level of metabolic processes, as well as on physical activity, the nature of mental activity, sports, climatic conditions and other factors.
For 70 years, a person drinks 50 tons of water, eats 2.5 tons of protein, 2.3 tons of fat, over 10 tons of carbohydrates, almost 300 kg of table salt.
A person should receive as much energy from food as he expends during the day. In those cases when the influx of energy exceeds the energy consumption of the body, it accumulates in the form of fat deposits.
There are a number of general rules that ensure a balanced diet with lifestyle participation:
1. rule - food should be varied: animal origin (meat, fish, eggs, milk, cottage cheese); vegetable origin (vegetables, fruits, cereals, bread).
2. rule - maintaining your weight in the norm. "I eat to live, not live to eat."
It must be remembered that it is easier to gain extra pounds and much more difficult to lose them. Excess body weight increases the risk of diseases such as diabetes, coronary heart disease, etc.
No less dangerous for the body is a state when body weight is much less than normal, which may be associated with exhaustion and dystrophy.
3. the rule is to take into account the intensity of physical activity in the diet, when playing sports, nutrition should not only compensate for the expended energy and nutrients, but also the ability to increase efficiency, accelerate its recovery after intense physical exertion, for which it is necessary to include easily digestible foods in the diet, rich in vitamins.
It should be noted that heat treatment weakens the beneficial qualities of vegetable oils, so it is more advisable to use them in salads and vinaigrettes.
Proper nutrition- this is getting with food in sufficient quantity and in the right combination of substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins, trace elements and water.
Fundamentals of rational nutrition Omarov Ruslan Saferbegovich
10. CULTURE OF NUTRITION OF A HEALTHY PERSON. DIET
10. CULTURE OF NUTRITION OF A HEALTHY PERSON.DIET
Purpose: to get acquainted with the basic concepts of culture and diet
Food culture is knowledge:
Fundamentals of proper nutrition;
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;
Rules for serving dishes and eating, i.e. knowledge of the culture of consumption of prepared food;
Economic attitude to food.
Particular attention should be paid to moderation in nutrition, which is expressed not only in the frequency of food intake, but mainly in the qualitative side of nutrition: the correspondence of the chemical composition of food to the needs of the body. In order to eat sensibly, it is necessary to have an idea about the composition of products, their biological value, and about the transformations of nutrients in the body.
Rational nutrition should be considered as one of the components of a healthy lifestyle, as one of the factors for prolonging the active period of life.
The human body obeys the laws of thermodynamics. In accordance with them formulated first principle rational nutrition: the energy value of the diet should correspond to the energy costs of the body. Unfortunately, this principle is often violated in practice. Due to the excessive consumption of energy-intensive products (bread, potatoes, animal fats, sugar, etc.), the energy value of daily rations often exceeds energy costs. With increasing age, there is an accumulation of excess body weight and the development of obesity, accelerating the onset of many chronic degenerative diseases.
Second principle rational nutrition - the correspondence of the chemical composition of nutrients to the physiological needs of the body. Every day, in a certain amount and ratio, about 70 ingredients should enter the body, many of which are not synthesized in the body and therefore are vital. An optimal supply of these nutrients to the body is possible only with a varied diet.
The maximum variety of food determines third principle rational nutrition.
Finally, adherence to an optimal diet determines fourth principle rational nutrition.
The layout of products should embody the main end principle, or rather the goal - to turn the selected products into healthy food that will not harm the body.
To achieve this goal, it is necessary to take into account:
The quality and energy value of the products used, in addition, the condition of their storage is of no small importance;
A method of cooking, which should provide both taste and nutritional properties of dishes, as well as their energy value;
Conditions, frequency and time of eating;
The amount and calorie intake of food per day;
Changes in diet during periods of intense exercise.
Diet includes the frequency of meals, the distribution of food for individual meals, the intervals between them, the time of eating. An optimal diet ensures the rhythm and efficiency of the digestive system, normal digestion and assimilation of food, a high level of metabolism, good performance, etc.
The frequency of meals. In modern conditions, the most physiologically justified 4 times diet. 1 or 2 meals a day is unacceptable. Studies have shown that a large amount of food consumed at one time adversely affects the activity of the gastrointestinal tract, digestion is disturbed, health, heart function, work capacity worsen, obesity, atherosclerosis, pancreatitis, etc.
Distribution of the daily ration with 4 meals a day: breakfast - 25%, second breakfast - 15%, lunch - 35%, dinner - 25%. If necessary, the second breakfast is transferred to an afternoon snack. Given the different conditions of work and study, three meals a day are allowed: breakfast - 30%, lunch -45 °%, dinner - 25%.
Intervals between meals should not exceed 4-5 hours. Long breaks can lead to overexcitation of the food center, the release of a large amount of active gastric juice, which, coming into contact with the mucous membrane of an empty stomach, can have an irritating effect, up to inflammation (gastritis). Short intervals between meals are also inappropriate, since the food taken does not have time to be completely digested and assimilated by the time of the next meal, which can lead to a violation of the motor and excretory function of the digestive tract.
Fixed meal times is important, as it allows the digestive organs to adapt to the established regimen and to secrete at certain hours a sufficient amount of digestive juices of high activity and rich in enzymes. With any diet, the last meal should be 2.5-3.0 hours before bedtime, since the digestive organs need rest. The continuous work of the secretory systems causes a decrease in the digestive power of the juice, reduces its separation, leads to overstrain and exhaustion of the digestive glands. To restore the normal activity of the digestive glands, 8-10 hours of rest are needed every day.
This text is an introductory piece. From the book Create a do-it-yourself android robot author Lovin JohnChapter 3 Power Systems Robots need power to function—most robots rely on electricity to do this. To provide mobile robots with autonomous power, two sources are used: electric batteries and photovoltaic
From the book Habitable Space Stations author Bubnov Igor NikolaevichNUCLEAR POWER SOURCES The use of nuclear decay energy provides, in contrast to, for example, solar power sources, qualitatively different types of long-term space power plants. The fact is that energy sources, space nuclear installations (reactor or
From the book We service and repair the Volga GAZ-3110 author Zolotnitsky Vladimir AlekseevichPower supply system Mixture formation (carburetor) Fig. 5. Receiving tube with filter. Rice. 6. Measurement of the installation of the float relative to the needle valve: 1 - float; 2 - an earring for adjusting the step of the needle valve; 3 - needle valve; 4 - tongue for adjustment
From the book Switching Power Supplies for the IBM PC author Kulichkov Alexander Vasilievich2.2. Power supply design Power supplies for IBM compatible computers are produced in cases unified in terms of overall and mounting dimensions. All nodes of the power supply are located in a metal case, which serves to mechanically protect the elements of the block
From the book Trucks. Supply system author Melnikov Ilya3.2. Power supply design The power supply for the system module of a personal computer includes: a metal case, a printed circuit board with electronic circuit components installed on it, a fan, two three-pin connectors for connecting to the primary
From the book Trucks. electrical equipment author Melnikov IlyaTrucks. Supply system
From the book Metal Age author Nikolaev Grigory IlyichGeneral information about the power system The power system of automobile engines provides the supply of purified air and fuel to the cylinders. According to the method of mixture formation, carburetor and diesel engines have significant differences. In diesel engines cooking
From the book Electronic Tricks for Curious Children author Kashkarov Andrey PetrovichCare of power supplies Daily maintenance includes. Visually check the condition and fastening of the battery, generator, relay-regulator and the wires connecting them. First and second maintenance. Tighten fasteners
From the book Welding author Bannikov Evgeny AnatolievichIN THE FOOD INDUSTRY In our country, much attention is paid to increasing the output of consumer goods and improving their quality. An important branch of our national economy is the food industry, which accounts for more than half of all consumer
From the book Autonomous power supply of a private house with your own hands author Kashkarov Andrey Petrovich3.4. Power supply "from nothing" Every electronic device is equipped with a source of secondary power supply. The specifics of the source design and its technical parameters are determined by the general system requirements for the device as a whole and the conditions of its operation. All in all
From the book Windows 10. Secrets and device author Almametov Vladimir From the book Fundamentals of Rational Nutrition author Omarov Ruslan Saferbegovich From the book Television?.. It's very simple! author Iceberg Evgeny Davydovich2.6. Power supply The power supply, as you can see from the name, is responsible for providing power to all computer components that are installed on the motherboard and do not have a separate plug for an outlet. That is, every detail of a computer, in order to work,
From the book New Generation Microwave Ovens [Device, Troubleshooting, Repair] author Kashkarov Andrey Petrovich13. DEVELOPING A DAILY HUMAN DIET Purpose: to learn how to make diets based on the daily physiological need of a person for energy, food components, and also taking into account the principles of rational nutrition When compiling a diet
From the author's bookConversation Sixteen THE PROBLEMS OF NUTRITION For television receivers, the problem of nutrition is just as important as for living beings. When the power supply is insufficient, the TV shows pale and stunted images. More voracious than a radio receiver, it requires more voltage and
From the author's book1.6.1. Magnetron power supply 1.13 shows a typical electrical circuit of a power supply for magnetrons of the 2M-219xx type. Rice. 1.13. A typical electrical circuit of the power supply of magnetrons of the type 2M-219xx
20 SepFood culture. How to learn to eat right.
FromThe concept of "food culture" in various scientific papers is interpreted in different ways. In this article I will try to systematize this concept for a modern person and give practical advice for normalizing their own food culture.
Let's take a moment to look at the pyramid of needs of the famous American psychologist Abraham Maslow. In it, you can see that the concept of "nutrition" is at the base of the pyramid. It follows from this that all major personal achievements cannot be fully realized without the qualitative satisfaction of basic physiological needs, which means that a person as a person cannot fully realize himself.
So, we can safely say that food culture is one of the main components of the foundation of the personal development of each person.
Do you want to be healthy, successful, look beautiful and young? To do this, you definitely need to bring the culture of your own food in order. If you decide to take this step, then I advise you to identify 4 basic requirements for yourself, which you should definitely adhere to:
- Composition and quality of products.
- Food Prem Mode
- form of eating
Composition and quality of products
“We are what we eat” - this phrase perfectly describes this requirement. Before each meal, be sure to think about whether this food is worth it to end up in your stomach. Remember that any product you eat, one way or another, will be displayed on your well-being, mood or appearance. If you have an apple and french fries in front of you, which would you choose? A dry potato or a juicy shiny apple? Here, the inner intuition itself will tell you what you can eat and what it is better to refrain from. Remember, also, about the composition of the products. Each person for a full life needs to receive a certain amount of proteins, fats and carbohydrates. Moreover, this amount is strictly individual for each organism, physique and lifestyle. Be careful with all kinds of diets. It's one thing if a professional doctor prescribes a diet for you to improve your well-being, it's completely different when, dreaming of losing a few kilograms, you starve yourself.
Eating mode
Most people who work from 9:00 to 18:00 are used to a certain "classic" eating pattern. Breakfast lunch dinner. Moreover, it does not matter at all what time it is. In the morning at 7:00 I ate a roll of coffee, at lunch, right at the workplace, I drank instant soup from a cup, and in the evening, when I got home, I decided to catch up: I fried the chicken, poured myself a giant portion of the side dish, ate and went to bed after dinner . There is also such a common misconception that if you skip one of the meals, then, of course, you will immediately begin to lose weight. If you decide to adopt a positive food culture, then you should radically change your attitude to the mode of eating. If you are looking for a slim figure, then the breakfast-lunch-dinner form is not for you. Also forget about skipping one meal - it won't help. Yes, of course, at first you will lose a couple of kilos, then later you will gain 2 times more.
To normalize metabolism, there should be at least 5 meals. Train yourself to eat something every 2.5 - 3 hours. Moreover, it is not necessary to add more food. Just divide the usual portions of breakfast, lunch and dinner into 5 parts. Any nutritionist on the question of how best to eat will answer you - often and a little bit. To the usual form of breakfast-lunch-dinner, it is worth adding such a concept as second breakfast and afternoon snack. It is also recommended not to eat 1.5 - 2 hours before bedtime, so as not to strain the stomach too much during the rest and not interfere with the gain of energy the next day.
form of eating
Ask yourself - how often have you had to eat on the go: standing, lying down, on the run, or stuffing sandwiches without having extra time for a snack. And what is this - you might think. But after all, your stomach is not a warehouse where you can throw everything, and then it will sort itself out. The gastrointestinal tract is very sensitive to any kind of stress, upheaval and haste. Set aside a specific time for eating and stick to it. The stomach can also be "trained to eat right." Just set yourself a reminder for every hour of eating and be sure to give yourself 15 minutes for a snack or lunch. Do not rush, chew your food thoroughly, after a while of following the regimen, you will notice how your stomach will begin to “prompt” you that it is time to have a bite. Be sure to listen to these tips.
emotional load
As mentioned above, the gastrointestinal tract is very sensitive to any kind of stress. The mood with which you eat food can affect the quality of its assimilation. If you fight and have lunch at the same time, it is likely that after a while you will get serious stomach cramps. You need to take food in a calm state. Enjoy food, savor it, try to taste every bite or sip. Allow the taste to evenly distribute to your receptors. Note for yourself this or that flavor. Let an ordinary snack become a tasting for you. This will help turn the meal into a tradition that you want to keep.
P.S.
food culture is not a measure of restriction to achieve certain goals. It's a lifestyle. You must understand for yourself that your food culture is primarily a reflection of you and your own life. If you want there to be no chaos and confusion in your life, try first to normalize your food culture, and everything else, be sure, will be tied to this.
Especially for you, on our website we have collected a whole range of organic and healthy products that will help you establish your food culture and learn how to eat right.
"You are what you eat!" - remember this and be healthy!
Text: Tatyana Maratova
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: 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.