Message on the topic of food culture. Food culture. Healthy food culture. diet
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 caloric 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 qualitative side of nutrition: the correspondence of the chemical composition of food to the needs of the body. In order to eat wisely, everyone must have an idea about the composition of products, their biological value, and about the transformations of nutrients in the body.
Nutrition- this is the process of assimilation by the body of substances necessary for the construction and renewal of the tissues of its body, as well as to cover energy expenditure. The composition of food should include organic substances, the vast majority of which are proteins, lipids and carbohydrates. If the amount of incoming food is not enough to cover energy costs, then they are compensated by internal reserves (mainly fat). If it is the other way around, then the process of storing fat is going on (regardless of the composition of the food).
At the same time, food culture issues are especially relevant today. From how a person eats, his mood, health, performance, longevity depend. The nature of food to a certain extent affects the general well-being, emotional background, and intellectual abilities. Nutrition issues are based on the immutable laws of nature, which cannot be canceled. Of course, the diet of each person must correspond to his type, individual characteristics, age, natural and climatic conditions in which he lives. But the basic laws of nutrition must be observed by everyone, without exception, who wants to maintain and improve their mental and physical health. But a person must understand these laws, learn them and master them.
In modern society, from time to time there is a fashion for certain foodstuffs, for the way they are prepared. The most incredible diets, all kinds of diets are passed from hand to hand. Numerous mass media, as well as various firms producing certain products, are especially successful in this. Often, but rather often, this is the result of the creativity of people who do not understand anything about the problems of proper nutrition.
Another feature of modern society is that many of our contemporaries, even being educated and cultured people, turn out to be surprisingly ignorant of nutrition. They sometimes do not know how much, what, when and even how to eat. They have random ideas 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 you have to resort to treatment.
The problem of human nutrition has always been relevant. Today, its relevance has increased tenfold. This is due to the fact that a lot of products of unknown, very dubious, and sometimes even harmful production have appeared on our market. Therefore, the disdainful attitude of well-educated people to their diet looks simply not serious today. There are scientific and practical foundations of nutrition that must be followed.
Scientific and practical foundations of nutrition are built on knowledge of the usefulness, nutritional and biological value of products, on the ability to satisfy the needs of the body, in the daily necessary, food chemicals. The cells that make up the tissues and organs of the body, in which extremely complex biochemical processes take place, age, die, and new, young ones appear in their place. For their construction, as well as normal functioning, nutrients are needed. Depending on the age, gender, nature of work, place of residence, state of health of a person, his body needs a different amount of these substances, which are chemical in nature. They consist of such basic groups as proteins, fats, carbohydrates, mineral elements, vitamins. Products have different nutritional value (some contain more proteins, others contain more fats, carbohydrates, etc.) and therefore are able to meet the energy needs of the body in different ways. The human diet should almost always contain more than 600 substances. With improperly organized nutrition, the body lacks any of them. Sometimes - in vital, which leads to disruption of the work of individual organs or even their entire systems.
The most important components of food.
Squirrels- consist of amino acids, are a plastic building material that makes up almost all organs of the human body. Biologically active substances are built from proteins - enzymes, many hormones. From the course of biochemistry, you are well aware of the essential and nonessential amino acids, and I will not touch on this problem, which was explained to you in detail by biochemists. Fats - it is a source of energy, first of all. But they also take part in the construction of cells. You also know from the course of biochemistry that the consistency of fats (taste also) is due to the unequal content and ratio of saturated and unsaturated fatty acids. The more a person consumes saturated fatty acids (food of animal origin), the more difficult the fat is broken down by the corresponding digestive enzymes. Carbohydrates - serve as the main supplier of energy, especially a lot of them in plants. They are also very important for the functioning of the central nervous system and muscles. Vitamins - belong to organic biologically active substances that take part in the regulation of all vital processes in the body. They are part of the catalysts - accelerators of biological processes, which are called enzymes. A significant part of the vitamins is destroyed during storage, as well as with improper culinary processing of products (therefore, the diet should contain a lot of fresh foods - vegetables and fruits). You have to be very careful with synthetic vitamins - they are poorly absorbed by the body and are easy to overdose. Minerals - microelements, ultramicroelements. There are more than 70 mineral elements in the human body. They are a building material, are part of proteins and biologically active substances - enzymes, hormones. Water - makes up about 60% of the human body weight. It is the environment in which the most complex biochemical processes take place in cells, tissues and organs.
As you noticed, I gave a very cursory description of the most important components of food, counting on the fact that they are well known to you from the course of biochemistry and other subjects. So, in order for the human body not to feel the need for the most important products listed above, nutrition must be correct, scientifically based, rational. Today, the theory of adequate nutrition is accepted as rational nutrition.
Adequate nutrition - it is nutrition that replenishes the energy costs of the body, provides its need for plastic substances, and also contains all the vitamins, macro-, micro- and ultramicroelements necessary for life, dietary fiber, and the diet itself, in terms of quantity and set of products, corresponds to the enzymatic capabilities of the gastro-intestinal intestinal tract of the individual. Non-compliance with the principles of adequate nutrition, excessive consumption of high-energy foods (especially potatoes, bread, flour, confectionery, etc.) is accompanied by body obesity, and can result in obesity. This contributes to the development of diseases such as atherosclerosis, hypertension, diabetes mellitus, heart attack, stroke. It helps with this lack of physical activity. As paradoxical as it sounds, a person who observes a proper motor regime needs less food than with a sedentary lifestyle.
Physiological nutritional norms are based on the basic principles of national nutrition and nutritional norms depend on gender, age, nature of work, climate, physiological state of the body. Most often, the guideline in the preparation of adequate nutrition is based on the energy costs associated with professional activities. We will talk about these energy costs at one of the lectures devoted to the problems of energy supply of the body. And now let's touch on the problem on which the adequacy of nutrition depends - this is the diet.
Diet - this is the number of meals during the day, the distribution of the daily ration according to its energy value, the time of eating during the day, the intervals between meals and the time spent on eating. Proper diet ensures the efficiency of the digestive system, normal absorption of food, good health. Most researchers believe that for healthy people there should be 3-4 meals a day with 4-5 hour intervals. Indeed, eating earlier than 2 hours after the previous intake is not advisable. This disrupts the rhythm of the digestive tract. With fast food, food is poorly chewed and crushed, insufficiently processed by saliva. This leads to an excessive load on the stomach, impairs the digestion and absorption of food. When eating in a hurry, the feeling of fullness comes more slowly, which contributes to overeating. The last meal should be carried out no later than 1.5-2 hours before bedtime. A heavy meal at night increases the possibility of myocardial infarction, acute pancreatitis, exacerbation of peptic ulcer and other diseases.
However, we must remember that the need for food is associated with the individual characteristics of the daily biorhythm of body functions. In many (even most) people, an increase in the level of these functions is observed in the first half of the day. Therefore, they prefer morning routine
food", which is in agreement with the well-known saying: "Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." The maximum breakfast, at the same time, means 40-50% of the daily caloric intake. 25% of calories are left for lunch and 25% for dinner. But, the theory of the morning regimen is by no means indisputable. It is known that after a hearty meal there comes a feeling of relaxation, drowsiness and, as a result, a decrease in working capacity. Such a regime is hardly suitable for a working person, especially for mental work.
As a result, the theory uniform load, according to which the most appropriate is considered to be uniform in caloric content 3-4 meals a day. However, in real everyday life associated with the labor process, a uniform load is not always acceptable. After all, people coordinate food intake mainly with a sense of appetite. In addition, the principle of uniformity does not take into account the daily rhythm of the formation of gastric and intestinal juice, the activity of digestive hormones and enzymes. Therefore, this principle is also insufficiently substantiated.
Evening load mode or maximum supper, i.e. about 50% of the daily caloric intake should be for dinner, about 25% is left for breakfast and lunch. It has also been established that the maximum formation of gastric juice and enzymes occurs at 18-19 hours. Therefore, this load mode causes the least stress in the body. From these positions, as well as based on the length of the working day, this mode, apparently, is the most physiological for most people.
This does not mean that absolutely everyone should become adherents of the evening type of load. If a full person begins to eat according to the evening type of food load, then his body weight will constantly increase. Indeed, in the evening there is practically no energy expenditure, and the food eaten will be deposited in the form of fat. For thin people, this mode is most suitable. The choice of diet is an individual matter. But the general tendencies and approaches should still be close to the regimes described above.
Now let's consider problems of improving the structure and quality of nutrition. At present, attempts to improve the structure and quality of nutrition, both at the public and personal levels, encounter a number of objective obstacles. Proceeding from the position of adequate nutrition, the need for the maximum diversity of the diet for each individual person follows. Meanwhile, it is known that the daily food of very many people does not differ in variety. There are many reasons. If in the days of administration and the planned economy, the consumer was constantly faced with a shortage of one or another type of product, which forced people to eat only what was on the shelves - a very narrow assortment - now, when, in principle, it is possible to purchase the most exotic food, the lack of purchasing power of the population comes to the fore. Some people are forced to limit themselves to the cheapest products. Such poor nutrition can cause disruption of the body.
Another problem is related to the established trend of production refined products. Now it is difficult to say when and by whom exactly it was proposed to produce refined sugar, vegetable oils, refined table salt, from which, in pursuit of the purity of the product, substances considered useful today were removed. Eating refined foods, a person receives less dietary fiber, vitamins, mineral salts. As a result, there is a risk of developing early atherosclerosis, ischemia, diabetes mellitus, cholelithiasis, and oncological diseases. And you and I are eyewitnesses of this increase in diseases, especially in the last few decades. Let's take a closer look at these products.
Refined sugar - a pure chemical obtained from the multi-stage processing of beets or sugar cane. It does not contain any vitamins, salts or other biologically active substances. In this regard, a person receives from it only "empty calories". At the same time, not completely refined, yellow sugar is less harmful. Unlike refined, it does not contribute to the formation of fat-protein substances - low-density lipoproteins, which are one of the causes of atherosclerosis. And let's think about how often we need to use sugar? Why not replace it with honey, a wonderful, natural product that contains many useful substances.
Salt - is also a pure chemical. Frequent and obligatory salting of food leads to the fact that more and more people suffer from hypertension. Excess sodium in food is the cause of water retention in the body, which also causes an increase in intraocular pressure, diseases of the cardiovascular system, kidneys and others. The connection between alimentary obesity and oversalted food has long been beyond doubt. If obese people are prescribed only a low-salt diet, then they quickly lose 5-7 kg of body weight with liquid. At one time, when salt was obtained from natural deposits, a person received with it not only pure sodium chloride, but also other substances really necessary for the body. Therefore, salt should be used best of all stone, sea and iodized. However, it must be said that a person fully fills the need for salts by eating a variety of vegetables and other natural products, even if he does not use salt at all.
White flour of the highest grade - a fairly common product of the population. Meanwhile, the whiter the flour, the more high-calorie it is and the less benefit it gives the body. With fine grinding and cleaning from flour, all substances that stimulate intestinal motility and contribute to the removal of toxins go into bran. The most important trace element - iron - also remains in the bran. The germinal part of the grain, which has a huge energy potential, also goes into screening. Reduces grain potential and yeast fermentation. It is much more useful to use whole-wheat bread, as well as home-made cakes with the lowest grade of flour with the addition of bran.
Recently, the arrival of food products (mainly from abroad) that have not passed due sanitary control in the country of origin has become more frequent due to the presence of food additives harmful to health. This is another problem of nutrition of modern man. Technological instructions define the maximum content of food additives that do not pose a health hazard. But these norms are not always respected, and sometimes do not correspond to the actual state of affairs. It happens that food additives cause severe poisoning. This is also a tribute to the technological era, when almost all products are made in factories using synthetic and artificial substances.
In today's difficult environmental conditions, a person inevitably receives numerous poisons with air, water and food - pesticides, inorganic fertilizers, nitrates, radionuclides. These substances, accumulating in the body in various doses and sometimes very unfavorable combinations, can lead to so-called environmental poisoning. So, for example, in recent years, a lot of data has appeared on the presence in food of increased doses of nitrates (salts of nitric acid). They are part of nitrogen fertilizers, used for smoking, etc. By themselves, nitrates are not dangerous, but they can turn into harmful substances - nitrites and nitrosamines, which increase the content of methemoglobin in the blood, disrupt carbohydrate and protein metabolism, and have a carcinogenic effect.
All these nutritional problems are classified as global problems, or at least at the national level. Undoubtedly, their solution requires a fundamental economic and technological reconstruction of the life of society. Only in this case can we hope that healthy eating will become the rule, and not the exception, for the majority of the population.
Concluding this lecture, I would like to formulate some biological foundations (or laws) of the nutrition of modern man. The main ones will be the following:
1. A person's need for energy and nutrients depends on age, gender and the nature of the work performed.
2. The consumption of energy and nutrients by the body must be compensated by their intake with food.
3. Organic and mineral substances of food must be balanced with each other in relation to the needs of the body, i.e. presented in certain proportions.
4. The human body needs to receive a number of organic substances in finished form (vitamins, some amino acids and polyunsaturated fatty acids), not being able to synthesize them from other food substances.
5. The balance of food is achieved due to its diversity, the inclusion of food products of different groups in the diet.
6. The composition of food and, accordingly, the set of food products must meet the individual characteristics of the body.
7. Food should be safe for a person, and the methods of its culinary processing should not harm him.
8. The work of the body is subject to biorhythms, following them, a person must observe a diet.
Meanwhile, the number of adherents of various nutrition systems is constantly growing in the world. And by no means, it is not always a tribute to fashion or the last straw that the doomed patient grabs at. Since ancient times, in all cultures of the world, thinkers and healers have paid great attention to the proper use of food. The wisest representatives of mankind understood that any food, depending on the dose, conditions of intake, combination with other products, can be both a medicine and a poison. Some of the recommendations set forth in the writings of such wise people of antiquity and the present are accepted and used by official medicine, and the other part, for one reason or another, is denied or considered controversial. It seems to me that the time has come to listen to the opinion of the supporters of one or another (non-traditional) nutrition system, without rejecting it categorically (as we often see in life), but also without going to the other extreme (which is also often found on a daily basis) - blindly follow the instructions that are set out in them. All these "non-traditional" food systems will be the subject of our discussion in the next lecture.
Non-traditional food systems. Fasting systems and their importance for health. Modern nutrition in childhood. Today there are many different non-traditional nutrition systems, in which there is a lot of rational and very important for the health of a modern person. Let us dwell on the characteristics of some of them, the most popular among the population.
Vegetarianism- this concept means a diet that excludes or restricts the consumption of products of animal origin. The main slogan of the followers of this diet is: "Do not eat the corpses of dead animals." Such a thesis has arisen regularly throughout the history of mankind. True, in fairness, it should be noted that the majority of supporters of vegetarianism of antiquity had philosophical and ideological motives as the reason for this. In our pragmatic age, most vegetarians are motivated to improve their health, reach old age, and avoid dangerous ailments. And they really have such a chance! The blood of vegetarians contains less cholesterol, triglycerides, their blood pressure is lower than that of meat-eaters, their immunity is higher, and malignant neoplasms are much less frequently diagnosed. As a rule, working capacity is increased and the general psychological state is improved.
Proponents of vegetarianism justify their choice of food system by the fact that, in their opinion, the human body is closer in its structure to the organisms of herbivores and primates than predators. Food of plant origin (if the diet is varied enough) contains all vital substances. But they do not contain decomposition products that are present even in the freshest meat. It must be remembered that only the freshest meat is a food product, and if it is stored (in any refrigerator), “warmed up” after cooking, then it contains a lot of both decomposition products and atherogenic products. They stimulate the accumulation of lipids in the liver. There are very few vitamins in meat, except for vitamin B 12. There is also a moral aspect - a vegetarian diet, saving a person from the need to cause suffering to animals ("toxins of fear"), shed their blood, promotes purity of thoughts and feelings. Moreover, there are also such arguments that information about the animal is also introduced into the human body with meat food. It is no coincidence, obviously, that a number of people have "stupid bestial inclinations", "sheep's brains", "pig's attitude" to business. But there are also arguments based on data from the physiology of digestion. The fact is that the utilization and breakdown of animal proteins takes more energy than these proteins can give the body.
The main objections of the opponents of vegetarianism are, firstly, the danger of protein deficiency, since plant foods contain little protein. Secondly, in a possible deficiency of trace elements and vitamins necessary for hematopoiesis. Thirdly, the fact that the content of many nutrients in plant foods is not enough for the most rapid development of the body in childhood and adolescence. However, this is not at all the case. It has been established that people whose diet contains 50-60 g of protein per day have greater efficiency than those who consume 100 g or more of protein per day. In the blood serum of vegetarians, the concentration of hematopoietic vitamins is not less than that of meat-eaters. And, finally, there have been and still are entire nations whose tradition of vegetarianism comes from the depths of centuries. Over the course of these centuries, they have by no means degraded from generation to generation (unfortunately, the majority of people today prefer a meat diet, and the level of degradation is not even worth studying, it is visible on the surface with the naked eye). In any case, official dietetics certainly admits that at least non-strict vegetarianism is quite suitable for long-term use and has a beneficial effect on health.
Raw food - a more strict direction of vegetarianism. A feature of this food system is the use of products only in raw form, without any heat treatment. Supporters (naturopaths) believe that it is enough for a person to consume only 20-30 g of protein per day, explaining that with a raw food diet, the human body, mobilizing internal reserves, makes the most of vital protein components - amino acids. Raw food is living food, contains a maximum of enzymes, vitamins, trace elements and in its natural form. All this is destroyed by heat treatment. In boiled food, there are many indigestible elements that only "clog" the internal environment of the body. And indeed, is it possible to compare the value of boiled and fresh carrots or beets. This applies to many other vegetables and fruits as well.
Naturopathy - they are proponents of natural nutrition. They do not accept the theory based on the calorie content of food. The “calorie theory” has led us to overeat, say naturopaths. And there is a lot of truth in this. If we take into account our sedentary lifestyle, then we really should reduce all the norms proposed by supporters of the caloric theory (supporters of official medicine) by 800-1000 kcal. When naturopaths say that eating is a sacred act, these are not empty words, they must not only be listened to, but also acted upon. I am convinced of the truth of many of these proponents of nutrition. Is it possible to object to such elements of food culture that they preach. Here are some of them. If you are irritated and cannot calm down, and besides, you do not have time to eat, it is better not to eat at all at this moment. A long-known rule - at first you need to drink 10-15 minutes before a meal, but during a meal - no drinking. Chew food thoroughly. Saliva will dilute its consistency, why at this moment another liquid that will dilute the digestive secrets and reduce their function. You need to eat only when you feel hungry. Not hungry - don't eat! We must listen to the voice of nature, the voice of the body, and not follow the habit. If something hurts, wait with food. It also needs to be done at high temperatures. To feed the sick is to feed the disease more. Do not eat immediately before work. Why? In the person who has eaten, the blood rushes to the digestive organs, bleeding, as it were, the brain and muscles. Therefore, after eating (and still plentiful), neither mental nor physical work will be effective.
From the point of view of naturopaths, the ideal food for humans is raw fruits and vegetables containing "solar energy", vitamins, mineral salts and enzymes. Such food has an alkaline reaction, is easily digested, leaves little waste, cleanses the body. By the way, they also include lard to such food. Other foods that cause an acidic reaction in the body (meat, starch, bread, sweetened juices and drinks), they are more difficult to digest. According to them, two-thirds should be alkaline and one-third acidic food. And one more requirement put forward by naturopaths is the biological compatibility of products with the cells of the human body. It is better when crop products are grown where a person lives, and not brought from afar. Thus, the supporters of such nutrition have a lot of important nutritional rules, which, of course, must be observed by all people, regardless of their diet.
Separate food - It's food compatibility. The main provisions of the separate nutrition system are based on the fact that when food enters the gastrointestinal tract, the breakdown of nutrients (proteins, fats and carbohydrates) is carried out under the action of digestive enzymes secreted in the oral cavity, stomach, intestines, liver, pancreas. These or other enzymes are mainly responsible for the processing of certain components: either proteins, or fats, or carbohydrates. Carbohydrates under the influence of digestive juices quickly break down into final products. Proteins, and especially fats, require a longer time. Getting together in the digestive tract, these food components force the digestive system to work, as if with an overload. With separate nutrition, the digestive glands work more synchronously, without overloads, without interfering with each other. The recommendations of supporters of such nutrition include the following provisions. The consumption of protein and starchy foods should be at different times, one type of protein in one meal, fats are not recommended to be consumed with any type of protein food, melons and watermelons (all fruits) should be eaten separately and others.
I would especially like to say about milk. It is better to turn it into a fermented milk product, take it separately or not take it at all. Milk fat prevents the secretion of gastric juice. Milk is digested not in the stomach, but in the intestines. Therefore, the stomach practically does not react to the presence of milk with secretion. In many people, after they leave childhood, the enzymes responsible for the utilization of milk are absent altogether.
Genetically determined nutrition this is a new form of nutrition based on the absorption of nutrients in accordance with blood groups. The digestive tract in people with blood type I is designed to digest meat. Therefore, in the stomach of such people there is a high concentration of hydrochloric acid. Along with meat, people of this type absorb the meat of marine fish very well. However, it is advisable for them to avoid cow's milk and dairy products, as well as bakery products. The metabolism of these people is negatively affected by potatoes and some types of legumes.
Proper nutrition for people with blood type II is vegetarian, soy products are especially useful. A good nutritional supplement for them is fish, bakery products. Potatoes and tomatoes should be avoided.
People with blood type III are practically "omnivorous" and can eat a variety of foods, and digest meat and dairy products well. However, it is better for them to give up buckwheat, corn, tomatoes. Fruits and vegetables should be an important part of the diet.
People with IV blood group should refrain from eating meat and poultry (with the exception of turkey, rabbit, lamb). Buckwheat and corn are undesirable. With rare exceptions, all vegetables and fruits are well absorbed by them.
The reason for the different assimilation or rejection of food in people with different blood types is that our immune system “confuses” food proteins (lectins) that are unusual for it with antigens of a foreign blood type. These lectins lead not only to the agglutination reaction, but also to digestive disorders and to a slowdown in the metabolic process.
Thus, we see that there are many non-traditional approaches to the problem of nutrition. How to be an ordinary person, what to do, what to eat? I think that everyone should approach all this in a balanced way. In every diet there is a rational grain. You cannot blindly follow any one of them. We need to develop our own - individual mode. It must be remembered that strengthening health and giving harmony to your figure is not a refusal of food, but a conscious choice and combination of food. And, in this regard, one must be especially attentive to the genetically determined needs of the body. It seems to me that this is a big part of our health!
Medical fasting - this is a "waste" of fats accumulated by the body and "mobilization" of cholesterol, an increase in its metabolic activity with a further decrease in its level to normal values. If necessary, certain parts of tissues and organs that do not carry a vital load are involved in the process. Most often, either diseased tissues, or those that have already exhausted their life resource, undergo decay. From dying tissues, very biologically active protein molecules are formed, which are used to rejuvenate the body and heal diseased organs. Thus, endogenous (internal) nutrition is carried out with simultaneous healing of the body. During the fasting period, the body is freed from toxins and ballast substances that cause various diseases.
There are several "types" of fasting, differing from one another quantitatively and qualitatively. There are "classic" fasting (up to 20-30 days), fractional (intermittent), "dry" (associated with the drinking regimen), "cascade" (feeding for a day, starving for a day). You can use different options depending on the situation, but only with knowledge of the matter and, better, in a clinic under the supervision of a specialist.
Modern nutrition in childhood. This issue is extremely important. The fact is that the "difficult" nature of the child is often the result of malnutrition. Now the issues of catering for children of different ages are sufficiently developed and can be well used by the most serious and responsible parents.
It is known that in the first year of life, the most natural and necessary food for a child should be human milk. There is no substitute for this food. This is especially important in the first days and weeks. It contains not only everything necessary for the life of the child, but also immune bodies that protect him from various diseases.
From three months, they begin to feed him with raw juices of berries, fruits and vegetables, as well as their mixtures. From 5-6 months, you can accustom to cereals, transferring to breastfeeding 2-3 times a day. From the 9th month, cottage cheese and meat products can be introduced. However, it would be correct not to give the child meat until the age of 3-5 years. This can increase his immunity and reduce the possibility of allergic reactions.
It is very difficult to establish a reasonable diet for a child older than 1 year old, if before that the nutrition was carried out incorrectly, the necessary diet was not observed and it was monotonous.
In older age groups, the same rules and conditions as mentioned above must be followed.
It must be remembered that the ideal diet is an individual regime. Food should be taken only when we really feel a real feeling of hunger. Our nutrition should be limited in calorie equivalent due to the sedentary lifestyle of many of us. And most importantly, do not make a cult of food out of food, but join the food culture! I tried to present some elements of this culture to you in the process of reading these lectures. If you follow them in your life, you will not only get full health, but also many additional years of an active, happy life. Make food a medicine, not a poison, as, unfortunately, most people do, and your health is guaranteed! I wish you success in this matter!
What is meant by the concept of human nutrition? and got the best answer
Answer from Helga[guru]
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 disorders 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, that is, have the proper 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 that 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.
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 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.
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.