Great importance for physical health as well as a good thought process has a normal regular meals. Here immediately arises interest Ask about the optimal mode of eating foods. Today, social conditions dictate the right attitude to one's health.

Meaning of power mode

Experts have long recognized that regular nutrition has beneficial effect on the body. If the meal schedule is disturbed, then the digestive organs cease to function normally. Even the mood from this state of affairs worsens. The frantic rhythm of life makes us turn a blind eye to maintaining health. A large number of bad habits they lure workaholics into their nets who do not have the opportunity to stop for a minute and think about things not related to work.

In general, the correct ordering of the flow of food entering the stomach leads to good results. rhythmic and effective work will be provided only by digestion, which is built according to a certain system. Universal remedy in this situation does not exist, since each person is individual. Here it is necessary to take into account both age, and gender and the specifics of the activity. Diet promotes the secretion of saliva, digestive juices.

The key to a healthy diet is not only the distribution of products over time, but also accounting for calorie content, the duration of meals, and the intervals between meals. All the energy that helps us move and live comes from food. The body maintains a certain body temperature right job internal organs, metabolic processes.

Most importantly, the diet allows you to protect the body from overeating. You should always consume as much food as you need to satisfy your hunger. Eating too much leads to obesity, ulcers, and more. serious complications such as diseases of the cardiovascular system.

Physiologists talk about the mandatory presence in the diet of fish, meat, eggs, fruits, vegetables, legumes and cereals. At a certain time, some elements from this set are excluded, it all depends on the prescribed diet.
During the experiments, it was found that the most optimal nutrition is a meal four times a day at intervals of four hours. There is no longer a feeling of hunger, there is good health, the protein begins to be absorbed by 80 percent.
Although it is possible to increase the number of meals to six in case of a heart attack, during the recovery period after operations, during diets and during diseases of the digestive tract.
Now nutritionists are talking about the extreme usefulness of two meals a day. Meals break the day into breakfast at 11 am and dinner, which includes lunch, at 5 pm.
If we talk about the importance of four meals a day, then the main task of such a regimen is to reduce the overall load on the stomach. With this approach, sleepiness after eating, which occurs so often in everyday life, is reduced.

How to make a diet

Calorie content of food should be considered with national characteristics and traditions. If the diet is about three times a day, and energy costs do not go beyond the usual norms, then Special attention It is worth paying attention to the meal during breakfast.

Breakfast always have to be full. It should contain 40 percent of all calories a person takes in a day. 'Cause all the power to work for the day human body draws from breakfast. Dinner is the main point of the meal, it should contain about 40 percent of calories from daily allowance. It is easy to calculate that dinner the remaining 20 percent of the total daily allowance. If you switch to four meals a day, then 10 percent of breakfast and lunch just need to be taken to afternoon tea. Each meal should be chewed thoroughly for 25 minutes.

The diet should be such that a person's performance does not decrease after meals. With exception useful substances from the name of the products consumed for food, apathy appears and fast fatiguability. That's why it's so important to include different products in my daily nutrition. During the adoption of meat, fish and dairy products, the body receives protein. Such substances are necessary for the creation of new body cells and the maintenance of existing ones. Vegetables are rich in fiber, which helps to remove acids, speed up the process of removing toxins.

Carbohydrates are equally important for normal operation all vital important systems. You should eat bread, pasta, brown rice, mushrooms. To prevent obesity, you need to count total calories consumed per day.

The liquid helps to cleanse the body. Carbonated drinks can cause some discomfort. Drinking liquids during a meal does not have negative effects.

There are rules healthy eating affecting the quality of meals.

Firstly diet should be strictly adhered to. Only a systematic approach will nice results. The body will get used to the fact that food arrives at a certain time, after which it will be ready for its most efficient processing.
Secondly, should not take food during breaks between meals. The proper interval is at least four hours. If you take food with various snacks, then digestive system will start to work incorrectly and malfunction, as it will be loaded all day.
Thirdly should only be eaten when hungry. In order not to be deceived once again, you need to take 200 grams of water inside 30 minutes before the start of the meal. Here you get rid of unnecessary calories.
Fourth, do not eat food with ailments, temperature and other physical weaknesses. It is better to replace food with water. The food taken during illness will take away the body's resources to fight.

As a result questionnaire 514 children from 7 to 18 years old studying in different types educational institutions Tashkent city ( comprehensive school, academic lyceum and vocational college) it was determined that the diet in children according to the frequency of meals was rational. Three and, much less often, four hot meals a day are typical only for 25% of students. A significant number of children prefer fried, salty, fatty, smoked and spicy foods in their diet. Constantly and often take biologically active food supplements (BAA) 15% of students, and vitamins - 39%, most of whom are children adolescence involved in any sport.

frequency and eating habits

vitamins

biologically active food supplements (BAA).

1. Barenboim G.M., Malenkov A.G. Biologically active substances. New principles of search. – M.: Nauka, 1986. – 368 p.

2. Baturin A.K. Development of a system for assessing and the nature of the nutrition of the population of Russia: abstract of the thesis. dis. … Dr. med. Sciences. - M., 1998. - 47 p.

3. Vrzhesinskaya O.A. The value of enriched food products and vitamin-mineral complexes in providing the body of children with vitamins and minerals// Questions of children's dietology. - 2008. - No. 5. - S. 19-27.

4. Gorelova Zh.Yu. and others. To the question of the state of nutrition of adolescents // Modern teenager. - M., 2001. - S. 44-52.

5. Kamilova R.T., Abdusamatova B.E., Isakova L.I., Basharova L.M. Hygienic principles of organizing healthy nutrition for children: a method. recommendations. - Tashkent, 2015. - 30 p.

6. Lavrinenko G.V. Sanitary and hygienic control over catering in institutions for children and adolescents: a method. recommendations. - Minsk: BSMU, 2005. - 24 p.

7. Lear D.N. Eating behavior of children school age // Actual problems food: mater. scientific-practical. conf. - Perm, 2008. - S. 106-108.

8. Spirichev V.B., Shotnyuk L.N., Poznyakovsky V.M. Enrichment of food products with vitamins and minerals // Science and technology. - Novosibirsk, 2004. - 548 p.

9. Khudaiberganov A.S. To the study of the vitamin usefulness of some food products in Uzbekistan, taking into account the conditions of their production // Actual problems of food hygiene in Uzbekistan: coll. scientific tr. - Tashkent, 1991. - S. 76-78.

10. Chernova E.G. Identification of risk factors and principles for the prevention of malnutrition in adolescent children aged 15-17 years in Cheboksary, Chuvash Republic: author. dis. … cand. honey. Sciences. - M., 2008. - 24 p.

The correct diet is integral part the general daily routine of the child. The diet of children should be in harmony with the mode of study, work and rest. For child's body importance It has proper nutrition contributing to harmonious growth and development, high efficiency, increased adaptive capacity, prevention of the development of alimentary-dependent diseases, resistance to infections and others adverse factors external environment.

One of the factors that significantly negative impact on the health of children is improperly organized eating behavior and poor nutrition, due to low level knowledge of the rules rational nutrition: balanced diet; diet, including the frequency of meals during the day, certain intervals between meals and correct distribution daily ration(stages of nutrition); foods rich in essential nutrients and necessary for good nutrition; drinks and drinking regimen. In this regard, eating behavior, in the form of regular and rational nutrition, must be formed with early childhood, because it characterizes not only the attitude of children to their health, but also the desire to comply with the principles healthy lifestyle life. Violation eating behavior, in the form of overeating some and undereating other foods, uncontrolled reception biologically active additives(BAA) to food and vitamins can also cause various kinds of deviations in health. According to international standards, dietary supplements are natural (or identical to natural) biologically active substances (BAS) intended for consumption simultaneously with food or incorporation into food products. In the diet, the lack of the most important elements for ensuring health is an inevitable pattern, which, in turn, requires adjustments in habitual diets, as additional reception vitamins and microelements. In view of the foregoing, the main aim of this work was comparative evaluation compliance with the diet and eating behavior of children involved and not involved in sports.

Materials and methods of research

The frequency and some habits of nutrition, the frequency of consumption of dietary supplements and vitamins were studied by the method of questionnaire survey. 514 students from 7 to 18 years old (237 girls and 277 boys) studying in various types of educational institutions in Tashkent (comprehensive school, academic lyceum and vocational college) were surveyed. Depending on the level motor activity, all the examined children were divided into 2 groups: the 1st group - students-athletes and the 2nd group - children not involved in sports.

Statistical processing of the obtained material was carried out using the Excel software package, the arithmetic means (M) and the errors of the arithmetic mean values (m) were calculated. The assessment of the reliability of the compared values was carried out with the calculation of the coefficient t-Student.

The work was carried out within the framework of the State grant project ADSS-15.17.1 “Development of a system for hygienic regulation of conditions and organization learning activities, physical activity and nutrition with tracking the social gradient and health status of children in Uzbekistan involved in physical education and sports.

Research results and discussion

It was revealed that the diet of all the examined children was quite rational: in 94.2% of the students of the 1st group and, to a somewhat lesser extent, in the children of the 2nd group (93.1%) total number meals ranged from 3 to 5 times a day. But on average, only 27.6% of student athletes and 24% of children in the 2nd group consumed hot meals 3-4 times a day. For more than 60% of the students surveyed, the frequency of hot meals was only 2 times a day, as a rule, it was lunch and dinner (Table 1). The number of children whose number of meals was 1 time per day was somewhat less in the 1st group than in the 2nd (9.9±2.09 versus 16.4±2.18%). In this case, the difference between the indicators of the compared groups was significant (P<0,05). Основной причиной неупотребления горячего питания, в подавляющем большинстве случаев, учащиеся указывали на отсутствие времени и условий в учебном заведении.

Table 1

The frequency of hot meals and some eating habits of students

	Indicator


number of hot meals per day, %




preferred food, % of cases




	smoked

Among the examined children, there was a tendency to not comply with the rules of healthy eating. So, on average, in 52.5% of cases, student athletes and children who do not go in for sports prefer to have fried food in their diet, in 10.8% - sweet, in 9.3% - fatty, in 8.3% - smoked and in 7.7% of cases - spicy food, as well as in 9.8% of cases - pickles. A comparative analysis of the number of students in the 1st and 2nd groups showed that children who do not go in for sports prefer foods high in fat, sugar, salt and hot spices to a greater extent.

More than 65% of high school, high school and college girls have tried or followed various diets to lose weight. Moreover, the number of such girls in the 2nd group was 1.2 times more than among their peers involved in sports. Approximately 4% of students adhered to a diet recommended by a doctor. In the vast majority of cases, the diet was prescribed for overweight, anemia and food-related allergies, as well as after past illnesses (infectious hepatitis, diseases of the digestive system or the genitourinary system).

To the question of the questionnaire “How often do you use vitamins and biologically active food supplements?” 24.8% of children answered that they do not take vitamins and 60.7% do not take dietary supplements (Table 2). At the same time, "constantly" and "often" take vitamins - 39% of the students surveyed and dietary supplements - 14.9%; the rest of the children occasionally consume these drugs. It was determined that children involved in sports are 1.1 times more likely to take vitamins and 1.2 times more likely to take dietary supplements, but there were no significant differences between the quantitative composition of children involved in and not involved in sports, consuming vitamins and dietary supplements.

It was determined that the reasons that form the consumption of dietary supplements and vitamins practically did not differ among the students surveyed. So, the main purpose of their use by student-athletes was to "increase physical performance", "improve health", "improve the functioning of the respiratory system" and "improve the functioning of the nervous system". The students of the 2nd group used dietary supplements for the same purpose as their peer athletes, as well as in order to increase muscle mass (Table 3).

The data obtained during the survey also indicate that vitamins, to a much greater extent, were consumed by frequently ill children from among students who do not go in for sports. Often, taking vitamins was an additional treatment to antibiotic therapy, i. were prescribed by a doctor while taking anti-inflammatory drugs, usually for acute respiratory and intestinal infections or exacerbations of a chronic disease.

table 2

Frequency of consumption of vitamins and dietary supplements, %

	Indicator


vitamin intake


	constantly
	does not use
dietary supplement consumption


	constantly
	does not use

Table 3

Reasons why students consume dietary supplements, %

	Indicator


purpose of dietary supplement consumption
	reduce body weight
	increase body weight
	build muscle mass
	improve health
	increase physical performance
	improve respiratory function
	improve cardiovascular function
	improve the function of the nervous system
	remove toxins
	other reasons
	I don't know, it's hard to answer




	parents


	I don't know, it's hard to answer

In this regard, the question of who prescribed dietary supplements and vitamins for children was considered important. An analysis of the answers to this question showed that in 50% of cases the consumption of dietary supplements and vitamins was carried out according to the recommendations of doctors, and almost 15% of parents independently chose dietary supplements and vitamin complexes for their children.

An analysis of the quantitative composition of children by age group showed that most often children took vitamins and dietary supplements at the age of 11-15, i.e. during the period of intensive growth and development of the organism.

It is known that one of the properties of the effectiveness of the impact of dietary supplements and vitamin complexes is the dose, frequency and duration of their administration. An analysis of the survey results showed that in the vast majority of cases, children involved and not involved in sports consumed dietary supplements and vitamins under the supervision of their parents, and on average 88% of them - only as prescribed by a doctor, and about 6% - according to the instructions for use.

1. For 95% of students, the diet is rational, because. the frequency of meals they had was from 3 to 5 times a day, but hot meals 3-4 times a day were typical for an average of 25% of students. Due to the fact that a large number of children prefer fried, salty, fatty, smoked and spicy foods in their diet, the attention of parents should be drawn to a sparing way of cooking (restriction of fried and fatty foods) and the chemical composition of the food consumed (restriction of salt , spices and sugar).

2. Almost 15% of students “constantly” and “often” take dietary supplements, and 39% take vitamins, and student-athletes take them 1.2 times more often than children who do not go in for sports. The greatest number of children take dietary supplements and vitamins during adolescence, i.e. during the period of active growth and hormonal changes in the body. Of the students who consume dietary supplements and vitamin complexes, the majority observe the dosage, frequency and duration of administration.

3. The results of the research were the basis for the development of guidelines for organizing a healthy diet for school-age children.

Bibliographic link

Kamilova R.T., Abdusamatova B.E., Kamilov Zh.A. FREQUENCY AND NUTRITIONAL HABITS OF CHILDREN GOING IN AND NOT GOING INTO SPORT // Rational nutrition, nutritional supplements and biostimulants. - 2016. - No. 2. - P. 51-55;
URL: http://journal-nutrition.ru/ru/article/view?id=35738 (date of access: 03/12/2019). We bring to your attention the journals published by the publishing house "Academy of Natural History"

The concept of "diet" includes:

1) the number of meals during the day (the frequency of meals);
2) the distribution of the daily ration according to its energy value, chemical composition, food set and weight into separate meals;
3) the time of meals during the day;
4) intervals between meals;
5) the time spent on eating.

Proper diet ensures the efficiency of the digestive system, the normal absorption of food and the course of metabolism, and good health. For healthy people, 3-4 meals a day with 4-5 hour intervals are recommended. 4 meals a day is most conducive to mental and physical work. Intervals between small meals can be 2-3 hours. Eating earlier than 2 hours after the previous meal is not advisable. Eating in the intervals between the main meals "interrupts" the appetite and disrupts the rhythmic activity of the digestive organs. With fast food, food is poorly chewed and crushed, insufficiently processed by saliva. This leads to an excessive load on the stomach, deterioration of digestion and assimilation of food. When eating in a hurry, the feeling of fullness comes more slowly, which contributes to overeating. The duration of the meal during lunch is at least 30 minutes. In the first hour after taking a heavy meal, drowsiness occurs, working capacity decreases. Therefore, during a break in work, the food consumed should not exceed 35% of the energy value and mass of the daily diet, and should not include indigestible meals (fatty meat, legumes, etc.). Dinner should not contain foods that burden the secretory and motor functions of the digestive organs, causing increased gas formation, bloating (flatulence) and nocturnal secretion of the stomach (fried foods, foods rich in fat, coarse fiber, extractives, sodium chloride - table salt). The last meal should be taken no later than 1½ - 2 hours before bedtime. It should be 5-10% of the daily energy value of the diet and include products such as milk, sour-milk drinks, fruits, juices, bakery products.

Systematic violations of the diet (dry food, rare and plentiful meals, erratic food, etc.) impair metabolism and contribute to the occurrence of diseases of the digestive system, in particular gastritis. A heavy meal at night increases the possibility (serves as a risk factor) of myocardial infarction, acute pancreatitis, exacerbation of peptic ulcer and other diseases.

In the considered basic requirements for the diet, changes can be made taking into account the nature and time (shift work) of work, climate, and individual characteristics of a person. At high air temperatures, appetite decreases, the secretion of the digestive glands is inhibited, and the motor function of the gastrointestinal tract is disturbed. Under these conditions, it is possible to increase the energy value of breakfast and dinner, and reduce the energy value of lunch to 25-30% of the daily one. It has been established that the need for food intake is associated with the individual characteristics of the daily biorhythm of body functions. In most people, an increase in the level of these functions is observed in the first half of the day (“morning type”). These people normally perceive a hearty breakfast. In other people, the level of body functions is lowered in the morning, it rises in the afternoon. For them, a hearty breakfast and dinner should be shifted to later hours.

In sick people, the diet may vary depending on the nature of the disease and the type of medical procedures. The Ministry of Health has established for medical and preventive and sanatorium institutions at least 4 meals a day. The same regime is desirable in sanatoriums. Eating 5-6 times a day is necessary for exacerbation of peptic ulcer, cholecystitis, myocardial infarction, circulatory failure, condition after gastric resection, in the postoperative period, etc. With frequent, fractional meals, a more even distribution of the energy value of the diet for breakfast is necessary , dinner and supper. With 4 meals a light 2nd dinner is more desirable than an afternoon snack, since the night break between meals should not exceed 10-11 hours. With 5 meals, an additional 2nd breakfast or afternoon snack is included, with 6 meals a day - both of these meals food. Some patients may receive a small amount of food at night (in the case of "hungry" night pain with peptic ulcer). Patients who have a fever in the evening and feel worse should receive at least 70% of the daily energy value in the morning-day hours. In hot weather, you can increase the energy value of dinner by 5-10% at the expense of lunch. An approximate distribution of the energy value of daily rations in hospitals is presented in.

Features of the diet in sanatoriums are associated with drinking mineral waters and balneological (mineral and sea baths) procedures. Balneological and mud procedures are better tolerated 2-3 hours after a meal, somewhat worse - on an empty stomach and worst of all - after a meal, especially a massive one (worse after lunch than after breakfast). Thus, an interval between meals and treatments or a reduction in the amount of food eaten prior to treatments is desirable. Therefore, at balneological resorts, the 1st breakfast before taking the procedures should be light - 5-10% of the energy value of the diet (tea, bun), and the 2nd breakfast should be 20-25% of the energy value of the diet. The diet in sanatoriums can be either 4 or 5-6 meals a day. It depends on the profile of the sanatorium and local conditions. For example, in sanatoriums for diseases of the digestive system, 5-6 meals should be organized.

In sanatoriums and dietary canteens, it is necessary to link the regimes of work and nutrition. In the "Recommendations on the principles of organizing dietary (therapeutic) nutrition at the place of work, study and residence of the population in the public catering system" (given by the ministries of trade and health of the USSR, respectively, on 17.12.79 and 24.01.80 and the Department of the All-Union Central Council of Trade Unions on state social insurance on 11. 02. 80) an approximate distribution of dietary rations is given with a 4-time meal plan (). These recommendations are also applicable in sanatoriums.

Further development of students' ideas about the role of diet for human health.

Familiarization of students with various options for organizing a diet.

Formation of readiness to observe a diet, formation of the ability to plan your day, taking into account the requirements for a diet.

Basic concepts: diet, diet options, regularity, "food plate".

Theme Implementation Forms: independent work, group work, mini-project, mini-lecture.

INFORMATION SHEET

Compliance with the regime is one of the basic principles of proper nutrition, an important condition for maintaining health. Since food leaves the stomach approximately every 4-5 hours, the breaks between meals should not be more than this time. Usually a student needs 4 or 5 meals. Eating more often may reduce appetite or develop obesity. With 3 meals a day, you have to consume more food at each meal, which is more difficult to digest.

The table shows examples of organizing a 4-time diet for schoolchildren studying in the first and second shifts.

5 meals a day is recommended for weakened children, as well as elementary school students and extended day groups. In addition, it is desirable to organize such meals for schoolchildren during the summer vacation period, when their energy consumption is much higher.

The student's diet should take into account his lifestyle - the intensity of the study load, playing sports, attending circles and courses, etc. - and his daily routine. However, it is important to strive to ensure that the teenager develops the habit of eating at the same time.

Modern schoolchildren spend most of their time at school, so the organization of hot meals in an educational institution is an important factor in maintaining the health of children and adolescents. Hot meals - breakfasts, lunches should provide up to 60% of adolescents' needs for energy and nutrients.

The diet determines not only the number of meals and the interval between them, but also the number of calories per meal, the quality of the usefulness of the products for a separate meal, the distribution of the diet by meals throughout the day.

The distribution of daily caloric intake for different diets

Such a distribution, of course, is not a dogma and may change. So, in children with reduced appetite, it is advisable to reduce the calorie intake of lunch, but increase the calorie content of breakfast and dinner.

Typical diets may vary depending on the child's lifestyle, the organization of his educational, sports, etc. loads. So, the diet of a student-athlete differs from the diet adopted for children of this age group. If sports are performed in the morning, the energy value of breakfast should be increased to 35% of the total daily calorie intake. During evening training, the calorie content of dinner increases by 1.5-2 times. On days of enhanced training, food should not be voluminous, but high-calorie, rich in proteins and carbohydrates. At the same time, fatty foods should be avoided.

For each age group of schoolchildren, there are certain amounts of food that can provide a feeling of fullness. So, the volume of servings for lunch for a teenager aged 12-13 is: soup - 300-350 g, cereals - 200 g, side dish for main courses - 250-270 g, tea, coffee, compote, jelly - 200 g. For dinner, the first course - 300-350 g, second course - 200 g.

It is important to draw students' attention to the following:

There are various options for organizing the diet, allowing to take into account the nature of a person’s employment, his lifestyle. However, in any case, the regimen should ensure the regularity of nutrition.

The daily diet includes a certain amount of fluid that a person should receive during the day. Various drinks are one of the necessary components of the diet. However, when choosing, it is important to consider their health value, giving preference to the most healthy drinks.

THEME IMPLEMENTATION OPTIONS:

Lesson "Diet"

Stages:

Training:

Students are invited to complete independently the task on pages 24-25 - "diet options."

1) Mini-lecture

The teacher or one of the students provides information about the role and importance of the diet for human health (including the drinking regime). The results of the assignment are summarized on pages 24-25 and the correct answer is discussed.

2) Work in groups

Students are asked to split into groups of 4-5. Each group completes the tasks on pages 26-27. The results of the implementation are discussed.

Before starting the task on page 26, the teacher should remind students of the rules for coloring the diagrams (see the workbook "Two weeks at the health camp"). That part of the product, where the background hatching is indicated, is painted to the end. The part of the product, where there are special figures indicating the presence of vitamins and minerals, is not painted. This sector shows the approximate water content of the product.

At the end of the class hour, the teacher invites each of the groups to choose one or another healthy drink (juices, fruit drinks, milk, etc.). The task of the group is to collect interesting material about this drink. Based on the data received, a wall newspaper is being prepared in the class.

My diet task (p. 25)

The task is completed within a week independently by each of the students.

The results are summed up at the end of the week. The teacher reports grades results filling in the table: green ball - indicates that the diet is normal, red ball - that the diet should be changed.

Students are invited to discuss the following questions: why and what can prevent them from having breakfast, lunch, dinner, etc. on time? What can be done so that, despite this reason, do not violate the diet? How do they rate their own diet? How can you change your diet so that it becomes more rational? Do their diets change during the holidays? Why?

In order for you to pay attention to your diet, you should understand what proper nutrition means and what a regime is. Scientists have been “breaking” their heads over this issue for a long time, developing various diets, regimens, and systems for rational food intake. At the same time, it is clear to everyone that in order to ensure mental and physical activity, rhythmic and efficient digestion, the body must maintain a certain diet. What exactly should be the diet of a healthy person, let's take a look at the importance of the diet today on our website www.site.

Unfortunately, there is no diet plan suitable for everyone. Each person adjusts to his individual meal schedule depending on gender, age, nature of work, lifestyle and other factors. If he adheres to a diet every day, then the processes of digestion and assimilation of food proceed normally. This mode adjusts the body to salivation, separation of digestive juices and metabolic processes for a certain time.

But the concept of a diet is not only food by the hour, but also the distribution of the number of calories, food by meal time, the duration of the meal itself, the time intervals between meals and, of course, the number of meals.

We take vital energy for ourselves from the food we take, and spend it on maintaining body temperature, on the work of internal organs, muscles, on various metabolic processes occurring in our body. Take note of some rules of rational "regime" nutrition:

1. Remember that our energy costs should not exceed energy receipts, respectively, and in the opposite direction too.
2. It is necessary to accurately determine the need for nutrients, the qualitative and quantitative composition of food.
3. It is necessary to give the body time for digestion, rest.

By adhering to the diet, we can prevent overeating. It is always important to remember that you need to eat exactly how much in order not to be hungry, and no more than that. This approach should become the norm of eating. Overeating, as you know, leads to obesity, poor health, the development of gastritis, ulcers, pancreatitis and myocardial infarction.

The energy that enters our body is taken from solid food and liquid. Physiologists insist that fish, meat, eggs, vegetable oils, fruits, vegetables, legumes, cereals be included in this list of products. Sometimes, some of them are excluded, which is associated with a prescribed diet due to some kind of disease, or due to religious fasts. Also forming your diet to unload the body.

Scientists, during the experiment, proved that the most optimal is three to four meals a day with intervals of about 4-5 hours. In this case, a person has no feeling of hunger, good health, and protein digestibility at the level of 80-85%. However, there may be more feedings (up to 6 times a day) with myocardial infarction, after operations, during diets, and with diseases of the gastrointestinal tract.

The distribution of calories by meals depends on national characteristics, food traditions of the people. When eating three times a day, people with average energy costs should pay special attention to breakfast. It should be satisfying (25-30% of total calories per day). Such a breakfast is the key to the health of the body. Lunch is the main meal time, and therefore it should also be satisfying (35-40% of calories). In this case, dinner accounts for 15-20% of the daily calorie content of food.

The value of nutrition on a four-time regimen is to reduce the load on the stomach. With four meals a day, 10-15% of the diet is separated from lunch and breakfast and redistributed to an afternoon snack or second breakfast. Reducing the load on digestion relieves afternoon drowsiness, increases efficiency after dinner. At the same time, it is important that each meal lasts about 25 minutes due to thorough chewing. During this time, the brain and from a smaller amount of food will begin to send satiety signals.

The diet must be designed in such a way that our performance does not decrease, resistance to various diseases does not worsen. An imbalance of nutrients leads to fatigue, apathy, as a result of which beriberi, hypovitaminosis, anemia, and protein-energy deficiency may develop.

Including a variety of products in the daily menu, we provide ourselves with all the microelements, vitamins, amino acids we need.

When eating meat, chicken, fish, eggs, cottage cheese and dairy products, we get the necessary protein (participates in metabolism, cell renewal); a protein involved in the formation and growth of muscles. In addition, fish contains not only proteins, but also fatty acids that reduce inflammation in the body, these are Omega-3 and Omega-6 .; They contain vitamins A, B, E, various fatty acids. With their help, the body can absorb fat-soluble vitamins and minerals from the intestines.

Fiber - is needed in order to remove bile acids from the body, normalize the functioning of the gastrointestinal tract, prevent constipation, and speed up the process of removing toxins. Contained in vegetables - asparagus, zucchini, cauliflower, garlic, germinated seeds; in fruits - apples, grapes, pears, peaches, plums, watermelon.

In order not to disturb the metabolism of proteins and fats, we need carbohydrates. In tandem with proteins, they form enzymes, hormones. These are bran bread, oatmeal, wholemeal pasta, green vegetables, brown rice, dark chocolate, mushrooms. In order not to get obese, do not overdo it with extra calories.

Regarding fluid intake. In order for the body to be cleansed, drink herbal decoctions, those that will give you pleasure. Healthy teas, non-carbonated mineral water (gases can swell, discomfort appears), natural juices. Concerning drinking during meals, allegedly harmful. This fact has not been proven. Even in ancient India, it was believed that if you drink before a meal, your appetite will decrease, while eating, digestion will improve, and if you drink after a meal, it will weaken. The question is how much?