SUBJECT: MEDICINE
Topic: Fundamentals of rational nutrition
Subject: The medicine
Type of work: Abstract.
The abstract was handed over at the Zaporozhye gymnasium No. 107 with an "excellent" rating.
The abstract is written in Russian.
Plan
1. The concept of rational nutrition
2. The basic principle of rational nutrition
3. The main elements of a balanced diet
4. The most important principle of balanced nutrition
5. Importance of plant and animal products
6. Power mode
7. Rules for rational nutrition
8. The problem of overweight and the fight against it
9. Food culture
1. The concept of rational nutritionIn the human body, they are constantly broken down and restored. organic matter. Decay products are excreted through the intestines, kidneys, skin and lungs. At the same time, the cells of organs, muscles and blood are restored. Physical exercise affect these metabolic processes. Improving the activity of the cardiovascular and respiratory systems, skeletal muscle promotes transfer nutrients and oxygen to body tissues down to individual cells. Ultimately, changes in tissues and organs depend on the nature of human nutrition and the degree of its motor activity. The quantity and quality of food consumed must be adjusted to the nature of the work performed. professional work and the total amount of physical and mental stress of a person.
2. The basic principle of rational nutrition
The energy value of food is measured in calories. The energy costs of a person are expressed in the same units. But the main indicator of energy exchange is the value physical activity. In this case, fluctuations in metabolism can be very significant. For example, metabolic processes in a vigorously working skeletal muscle can increase 1000 times compared to the muscle at rest.
Even at complete rest, energy is spent on the functioning of the body - this is the so-called basal metabolism. Energy expenditure at rest in 1 hour is approximately 1 kilocalorie per kilogram of body weight. In this case, with a body weight of 70 kg, the main metabolism per hour will be 70 kcal, per day - 1680 kcal.
When working at low intensity, for example, in mechanized and automated production, a person additionally spends 1000-1200 kcal per day. Therefore, the energy consumption per day will be 2700-3000 kcal. So, about 3000 kcal is the daily diet of astronauts. During work of a predominantly mental nature, the calorie content of food can be reduced to 2500 kcal, and with great physical exertion, increase to 4000-4500 kcal.
For 15-20 minutes of morning exercises, only 50-70 kcal is consumed. 40-60 kcal is expended on physical education breaks, industrial gymnastics during the working day. Energy consumption for the gymnastic complex during the day is 100-120 kcal.
Currently due to overconsumption fats and carbohydrates, mainly confectionery and sweets, calories daily ration a person increased to 4000 and even 11,000 kcal. At the same time, there are observations that reducing the calorie content of the diet to 2000 kcal and even lower leads to an improvement in many body functions, provided that the diet is balanced and the content of vitamins and microelements is sufficient. This is also confirmed by studying the nutrition of centenarians. Thus, the average calorie content of the diet of Abkhazians living 90 years or more has been equal to 2013 kcal for many years.
A growing organism requires several large quantities food, especially proteins and vitamins. In winter and in cold regions, the calorie content of food may be slightly increased compared to the summer period or stay in a warm climate.
Exceeding the calorie content of food compared to the physiological norm leads to overweight, and then to obesity, when on this basis some pathological processes- atherosclerosis, some endocrine diseases etc. If a person eats only one extra sandwich with butter (200 kcal) per day, then in a year this will give an increase of 7 kg of fat.
In nutrition, it is necessary to take into account not only the amount of food eaten, but also its qualitative characteristic. This is especially important for middle-aged and elderly people both for the purpose of preventing a number of diseases and increasing working capacity and psychophysiological activity.
3. The main elements of a balanced diet
The main elements of a balanced diet are balance and correct mode.
A balanced diet is considered to be one that provides the optimal ratio of basic food and biologically active substances: proteins, fats, carbohydrates, vitamins and mineral elements.
Great importance is also attached to the balance of essential substances that are not synthesized in the body or synthesized in a limited amount. The main essential components in human nutrition include eight essential acids (lysine, methionine, leucine, tryptophan, etc., which are integral part proteins), several polyunsaturated fatty acids, included in the structure of fats, as well as vitamins and almost all minerals.
4. The most important principle of balanced nutrition
The most important principle of a balanced diet is an correct ratio major nutrients- proteins, fats and carbohydrates. This ratio is expressed by the formula 1:1:4, and with heavy physical labor - 1:1:5, in old age - 1:0.8:3. Balance also provides for a relationship with calorie indicators.
Based on the balance formula, an adult who is not engaged in physical labor should receive 70-100 g of proteins and fats per day and about
400 g of carbohydrates, of which no more than 60-80 g of sugar. Proteins and fats must be animal and plant origin. It is especially important to include vegetable fats(up to 30% of total) that have protective properties against the development of atherosclerosis, lowering cholesterol in the blood. It is recommended to complete the amount vegetable fats up to 50%.
5. Importance of plant and animal products
The daily menu should have the most a variety of products: lean meat, fish and seafood, milk and dairy products, fruits and vegetables. Vegetables are especially important. You can't replace them with anything in your diet. daily allowance should not be less than 300-400 g. Potatoes, for example, can partially replace bread, they contain a lot of carbohydrates and a significant amount of potassium, which plays a significant role in electrolyte metabolism in the heart muscle, which is very important for the prevention of myocardial overvoltage, as well as atherosclerosis and hypertension.
Cabbage is very useful, this product is truly unique. White cabbage contains many vitamins, especially C and P, tartronic acid, which can inhibit the conversion of carbohydrates into adipose tissue. Vitamin C, which practically does not remain in vegetables by spring, remains quite a lot in cabbage, especially in sauerkraut. cabbage juice has healing properties.
Needed in the diet are beets, carrots, onions, garlic, herbs.
Of the fruits, apples attract special attention. They have a positive effect on digestion, and on general health. Sugar in them is represented mainly by fructose and glucose, which is especially important for the elderly and for those who are overweight.
With a varied and sufficient diet, food contains, as a rule, all the vitamins necessary for a person, there are more than 30 of them. It is important that the food contains enough vitamins A, E, soluble only in fats, C, P and group B - water-soluble. Especially a lot of vitamins in the liver, honey, nuts, rose hips, black currants, cereal sprouts, carrots, cabbage, red peppers, lemons, and also in milk.
In winter and early spring, when the diet contains fewer vitamins, fruits and vegetables should be consumed. vegetable juices, diluting them with water in ratios of 2:1 or 1:1, and also vitamin preparations. Since vitamins are not stored by the body for the future, the table should be enriched with them all year round.
During periods of increased physical and mental stress, it is recommended to take vitamin complexes and high doses of vitamin C ascorbic acid). Given the stimulating effect of vitamins on the central nervous system, should not be taken at night, and since most of them are acids, take only after meals to avoid irritating the gastric mucosa.
6. Power mode
Rational nutrition also includes correct distribution meals during the day. Non-compliance with the diet leads to disorders not only in digestive system, but also general condition organism. It has been proven that infrequent meals lead to an increase in the content
cholesterol in the blood - one of the main factors in the development of atherosclerosis and hypertension. Physiologists recommend eating at least 4-5 times a day. So, if the first breakfast is eaten at 8 o'clock, then at 11 you need a second breakfast (lunch), at 14 o'clock - lunch, at 16 o'clock - evening tea and dinner no later than 19 o'clock. Before going to bed, you need to eat another light dinner, consisting, for example, from a glass of kefir with a cracker or biscuits.
In this mode, a uniform load is created on the digestive apparatus, the most complete processing of products by digestive juices occurs, and the digestive organs receive the necessary rest for 8-10 hours daily.
Too heavy dinner does not contribute to sleep. " The one who eats a hearty dinner before going to bed - wrote Dr. Mayr, - likened to a locomotive driver who fired up his car, and then put it in the depot ". Night functioning causes the digestive glands to overexert themselves and become exhausted. Because at night everything chemical processes in the body proceed twice as slowly as during the day, then food, remaining unnecessarily long in digestive tract, begins to ferment, Therefore, for dinner, you should eat easily digestible food, such as herbal teas with lemon or orange juice, dry bread with butter, cheese or cottage cheese. A plentiful meal in the afternoon, when metabolic processes are lower than before lunch, leads to an increase in body weight.
Source: http://meduniver.com/Medical/Physiology/196.htmlMedUniver
Nutrition for us is one of the most natural life processes. So natural that it seems as if you don’t need to think about it: everyone certainly knows how to eat, and for this you don’t need either university or school education. However, it is precisely this attitude to this, at first glance, a simple, but such an important process, that leads to sad consequences: physical illness, obesity, and depression. “We eat to live, not live to eat” - this is the main idea of rational human nutrition .
Balanced diet, as the definition says, it is physiological good nutrition healthy people according to their gender, age, nature of work, climatic conditions habitat. Rational nutrition contributes to the preservation of health, resistance to harmful environmental factors, high physical and mental performance, active longevity. There are basics of rational nutrition that we need to know in order to eat right.
Three basic principles of rational nutrition
The first and one of the most important is the energy balance of nutrition.
Very often we overeat, forgetting that in fact, a person does not need a certain amount of food, but the energy value of what was eaten. So, often, with a large amount of food, we do not get enough calories, or vice versa, having tasted a few pieces of cake, “gain” the daily allowance at once, while not eating at all. According to the traditions of Russian cuisine, we consume every day a lot of bread, potatoes, sugar, animal fats, thereby leading the body to an imbalance: we consume more energy than we can spend. Such a diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases developing on this soil - from gastrointestinal diseases, to diabetes mellitus and, finally, to depression. Thus, if we want to stay healthy, we have to start counting the calories in the food we eat.
The energy value of a meal depends on many factors: gender (women need fewer calories than men), age (older people need less energy from food), and occupation (people who are physically active need more energy).
The second principle is variety and balance in nutrition..
Every day, to be healthy, we must get up to 70 different substances from food. Among them are well-known proteins, fats and carbohydrates. And all of them should be present in the daily diet. Naturally, we need these substances in different quantities - for example, there should be more carbohydrates from which our body produces energy than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with vegetable proteins, so that without meat the human diet will not be complete, especially the diet of children.
In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed outside of combination with other products. That is why carrots are useful for vision precisely when they are eaten with sour cream.
The third principle of rational nutrition is adherence to the regimen.
First of all, in order not to stress the body from irregular eating, it is best to make a clear meal schedule for yourself. It is best if you eat 3-4 times a day. It is this number of meals that is considered optimal. Of course, everyone makes up their own diet for themselves, depending on the work schedule, occupations and other circumstances, but experts recommend the following times for eating from 8:00 to 9:00, from 13:00 to 14:00 and from 17: 00 to 18:00. This is usually the time food glands humans produce the highest amount of food enzymes. However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for the coming night, eating before bed is really harmful). One more important point is the amount of food in each "sit". Remember the saying - "we don't need dinner"? That's right, it is at dinner that you need to eat less food, but breakfast at the beginning labor day- this is the time to eat heartily, even heartier than at lunch.
A little practice
There are a few more rules that can help rationalize nutrition:
Fruits should be eaten separately from other meals, and preferably 20 minutes before meals and 1-2 hours after meals, can be combined with nuts.
Cereals and legumes should not be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.
Vegetables are not consumed with fruits, except when they "met" in the same juice.
Bad for the stomach are dishes in which the dough is combined with meat - pasties, pasta in a naval way, pies, pancakes with meat and dumplings.
Whole milk should not be combined with other foods at all, and remember that an adult body may not perceive it.
Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.
Do not eat food with bread.
Rational human nutrition- this is not a diet and not a special severity to your body. This is the norm, having mastered which, you will feel better. And your body will thank you for it!
Rational nutrition, its meaning and features
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Rational (from lat. ratio - mind) nutrition is the most important factor healthy lifestyle life.
Balanced diet - nutrition, balanced in terms of energy and nutrient content, depending on gender, age and occupation.
At present, nutrition does not correspond to this concept for the majority of our population, not only because of insufficient material security, but also because of the lack or lack of knowledge on this issue. Before moving on to nutritional advice in Everyday life Let us dwell on the role of nutrients in the body.
Nutrition is an integral part of life, as it maintains metabolic processes at a relatively constant level. The role of nutrition in ensuring the vital activity of the body is well known: energy supply, enzyme synthesis, plastic role, etc. Metabolic disorders lead to the occurrence of nervous and mental diseases, beriberi, diseases of the liver, blood, etc. Improperly organized nutrition leads to a decrease in working capacity, an increase susceptibility to disease and, ultimately, reduced life expectancy. Energy in the body is released as a result of the oxidation of proteins, fats and carbohydrates.
Importance of essential nutrients, their energy value
Squirrels- vital necessary substances in organism. They are used as an energy source (oxidation of 1 g of protein in the body gives 4 kcal of energy), a building material for cell regeneration (restoration), the formation of enzymes and hormones. The body's need for proteins depends on gender, age and energy consumption, amounting to 80-100 g per day, including 50 g of animal proteins. Proteins should provide approximately 15% of the daily caloric intake. Proteins are made up of amino acids, which are divided into essential and non-essential. How more squirrels contain essential amino acids, the more complete they are. Essential amino acids include: tryptophan, leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine.
Fats are the main source of energy in the body (oxidation of 1 g of fat gives 9 kcal). Fats contain substances valuable for the body: unsaturated fatty acids, phosphatides, fat-soluble vitamins A, E, K. The body's daily need for fats is on average 80-100 g, including vegetable fats 20-25 g. Fats should provide approximately 35% daily calorie intake. The greatest value for the body are fats containing unsaturated fatty acids, i.e. fats of vegetable origin.
Carbohydrates are one of the main sources of energy (oxidation of 1 g of carbohydrates gives 3.75 kcal). The body's daily need for carbohydrates ranges from 400-500 g, including starch 400-450 g, sugar 50-100 g, pectin 25 g. Carbohydrates should provide approximately 50% of the daily caloric intake. If there is an excess of carbohydrates in the body, then they turn into fats, that is, an excess amount of carbohydrates contributes to obesity.
In addition to proteins, fats and carbohydrates, the most important component of a balanced diet are vitamins- biologically active organic compounds necessary for normal life. Lack of vitamins leads to hypovitaminosis (lack of vitamins in the body) and beriberi (lack of vitamins in the body). Vitamins in the body are not formed, but come into it with food. Distinguish water- And fat-soluble vitamins.
In addition to proteins, fats, carbohydrates and vitamins, the body needs minerals, which are used as a plastic material and for the synthesis of enzymes. There are macroelements (Ca, P, Mg, Na, K, Fe) and microelements (Cu, Zn, Mn, Co, Cr, Ni, I, F, Si).
The ratio of proteins, fats and carbohydrates for middle-aged people should be (by weight) 1: 1: 4 (with severe physical work 1: 1: 5), for young people - 1: 0.9: 3.2.
The body receives these substances only if a varied diet is consumed, including six main food groups: dairy; meat, poultry, fish; eggs; bakery, cereals, pasta and confectionery; fats; vegetables and fruits.
Of great importance is the diet: the frequency of meals, the distribution of daily caloric content, mass and composition of food for individual meals.
For a healthy person, four meals a day is optimal, since a more rare meal leads to the accumulation of fat in the body, a decrease in the activity of the thyroid gland and tissue enzymes. Frequent meals at the same time promotes a better outflow of bile. Violation of the diet is one of the main causes of chronic diseases of the stomach and intestines. The multiplicity of writing techniques is determined by age, character labor activity, daily routine, functional state organism. Regular intake of food contributes to the development conditioned reflex during meals and the rhythmic production of digestive juices.
With four meals a day, the ratio of the number of calories of food for individual meals should be 30, 15, 35, 20%.
Foods rich in animal proteins (meat, fish) are more useful to use in the morning and afternoon, as they increase efficiency. Second breakfast may include dairy products, vegetable dishes, sandwiches, fruits. Lunch should be the most significant in terms of food volume. Dinner should be small in volume and consist of easily digestible dishes. The last meal should be 2-3 hours before bedtime.
Principles of rational nutrition in everyday life
To give the right advice on diet and diet, you should talk not so much about chemical components, but about a set of products. Required for healthy eating American scientists represent the ratio of products in the form of a pyramid (see Appendix 4), divided into four parts equal in height. The bottom, widest part of the pyramid is grain products (bread, cereals, etc.), the next one is vegetables and fruits, then dairy products, meat and fish. The smallest part of the pyramid is sugar and fat. In the diet of a modern person, there is often too much animal fat and sugar, few vegetables and fruits, and few vegetable fats. In 1990, WHO presented its recommendations on rational nutrition. The daily ration (in calories), depending on energy costs, is usually presented in special tables.
For the organization of nutrition in everyday life, the following principles should be observed:
do not overeat;
food should be varied, i.e. daily it is desirable to eat fish, meat, dairy products, vegetables and fruits, wholemeal bread, etc.;
in cooking methods, preference should be given to boiled;
know the calorie content and chemical composition of food.
Features of nutrition for the prevention of obesity
One of the negative consequences of malnutrition is excess body weight, which increases the risk of many diseases. Obese people are 1.5-2 times more likely than people with normal body weight to develop diseases. of cardio-vascular system, 3-4 times more often diabetes, 2-3 times more likely to have cholelithiasis and liver disease. Obesity is one of the most common causes of premature aging.
There are several ways to determine the optimal body weight. The most common is Brock's formula: height (in cm) - 100. However, this calculation has a number of disadvantages. A more accurate indicator is the Quetelet index (weight (kg) / height 2 (m 2), see Appendix 4). WHO offers the following gradation of the Quetelet index: 18.5-24.9 ( normal values), 25-29.9 (overweight), 30 or more - obesity. Optimal levels are 22-25 kg/m 2 . It is at these values that the risk of disease and death is minimal in each age group. Therefore, a person needs so many calories so that his mass does not exceed the limits of the corresponding Quetelet index. The mass must be monitored constantly, making the necessary adjustments to nutrition and physical activity, including applying fasting days. To prevent obesity it is necessary:
pay attention to information about the composition and caloric content of products on labels;
don't get carried away flour products, especially muffins containing fat and sugar;
avoid excessive consumption of sugar and sweets, use sugar substitutes;
avoid food products rich in fat (sausages, sausages, sausages, fatty dairy products);
remember that alcoholic drinks, including beer, high-calorie;
leave the table lightly feeling hungry, since the body has already received enough food, but the signal about this has not yet reached the brain; chew food thoroughly, as this contributes to the extinction of appetite;
Increase physical activity as you gain weight.
Features of nutrition of the elderly
Decrease in intensity metabolic processes in old age and reduced physical activity are associated with reduced nutrient requirements and reduced energy intake in this population. The diet of an elderly person should be varied and include a sufficient amount of vegetables and fruits. Food should be taken often, at least 5-6 times a day, in small portions. Sea fish, cottage cheese, lactic acid products, lean meat should be introduced into the diet. Fish and meat are preferably boiled. It is necessary to limit the amount of fats of animal origin, giving preference to vegetable fats containing unsaturated fatty acids, which is the prevention of atherosclerosis. It is necessary to limit the consumption of salt, sugar (replace with honey or a sugar substitute), spices, smoked meats, strong tea and coffee. For regular bowel function, older people should include wholemeal bread in their diet.
Features of nutrition of pregnant women
Rational nutrition of a pregnant woman is important not only for proper development and maturation of the fetus, but also for the restructuring of the body of a pregnant woman in connection with future lactation. Therefore, the nutrition of a pregnant woman should provide for the increased needs of the body in all essential nutrients. In the first half of pregnancy, the need for proteins is 1.2-1.5 g per kilogram of body weight, in the second half - 2 g per kilogram of body weight. A pregnant woman should consume 120-200 grams of lean beef or 150-200 grams of fish daily. Fat should be consumed in the amount of 80-100 g per day (of which 30 g should be vegetable fats), carbohydrates - mainly in the form of raw vegetables and fruits up to 400-500 g per day. Special attention you should pay attention to foods rich in iron, as very often anemia develops in pregnant women. The daily requirement for iron is 15-20 mg. Iron is found in beef beef liver, egg yolk, green fruits and vegetables (spinach, lettuce, apples). Pregnant women should limit their intake of salt, liquids, chocolate, citrus fruits, sweets, strong tea and coffee. With a rapid increase in body weight, on the recommendation of a doctor, so-called fasting days can be prescribed.
Health food
Nutrition of the patient along with medicines plays an important role in the treatment of the patient. A certain diet is the most important factor in the treatment of diseases of the digestive system, cardiovascular system, kidneys, endocrine system organs, etc.
Medical nutrition is organized according to the nomenclature of diets developed by the Institute of Nutrition of the Russian Academy of Medical Sciences. A social work specialist should have an idea about the features of a particular diet - a treatment table (such treatment tables 15). Each number of the treatment table corresponds to a specific disease in which this table (diet) is applied. A therapeutic diet can be prescribed not only in hospitals, but also at home. The attending physician prescribes a diet. In the hospital for compliance medical nutrition along with the attending physician, a ward nurse monitors the contents of the transfers and controls the storage of products. At home, compliance with the diet is checked by the local doctor, the local nurse, and the patient's relatives.
Radiation and nutrition
After the accident at Chernobyl nuclear power plant large areas were contaminated with radioactive contamination. The rest of the population of these places receives up to 90% of radioactive substances with food, up to 10% with drinking water, and up to 1% with inhaled air. Plants absorb water-soluble isotopes of cesium-137 and strontium-90 from the soil. The concentration of radioactive substances in plants depends on the type of plant and soil composition. Since plants are eaten by domestic animals, radioactive substances accumulate in meat, milk and fish. Strontium accumulates most of all in carrots, beets, grain crops. Thus, bread can also be contaminated with radionuclides (moreover, rye bread is 10 times more contaminated than white bread). Cesium accumulates most in vegetables and meat, especially beef. In fermented milk products, radionuclides accumulate less than in milk. Eggs contain the least amount of radionuclides in the yolk and the most in the shell. Freshwater fish accumulate more radionuclides than sea fish. In order to reduce the level of radionuclides in the human body, it is necessary to subject products to special treatment, use in the diet products containing substances that promote the excretion of radionuclides (minerals, vitamins, iodine, potassium, magnesium, alimentary fiber). These products include: seaweed, legumes, garlic, nuts, seeds, wholemeal bread, oats, beans, pumpkin, cabbage.
Food processing to reduce the level of radionuclides includes the following measures:
thorough washing of food;
peeling root crops, removing the top leaves of cabbage, removing seeds from fruits;
soaking meat and root crops before cooking in frequently changed water (up to 12 hours);
removal of bones, heads, internal organs animals and fish;
exclusion (if possible) from the diet of lean fish and vegetable broths;
usage fermented milk products(rather than whole milk);
use fried eggs rather than boiled.
In order to reduce the intake of radionuclides into the human body, 2-2.5 liters of liquid should be consumed daily in the form of tea, juices, compotes, decoctions of herbs with a weak diuretic effect (chamomile, St. John's wort, parsley, dill).
http://www.grandars.ru/college/medicina/racionalnoe-pitanie.html
Rational nutrition is the key good health, cheerfulness, high efficiency, beauty. But, unfortunately, very few people understand the benefits of a balanced diet and spoil their health. wrong diet products.
The concept of rational nutrition is based on the idea that nutrition is designed to give a person everything necessary for a full-fledged active life components and substances, while prolonging the active period of life and strengthening human health.
1. Energy balance.
2. Balanced nutrition in terms of the content of basic nutrients.
3. Low maintenance fat with an optimal ratio of saturated and unsaturated fats.
4. Reducing the consumption of table salt.
5. Restriction in the diet simple carbohydrates(sugars).
6. Increased consumption of vegetables and fruits.
7. Use whole grains.
8. Consumption of alcohol in doses that do not exceed safe.
Let's take a closer look at some of them. The functioning of the human body is based on the laws of thermodynamics, and the most important, first principle of rational nutrition is as follows: the energy value of the food received must be fully adequate to the body's energy costs, not exceeding it, and not lagging significantly behind. Excess energy intake inevitably leads to fat deposition in the following way: simple equation: caloric content of food \u003d energy expenditure ± fat depot. This explains the increasing prevalence of obesity.
The second principle of rational nutrition is the correct correspondence chemical composition food is the real needs of the body. The diet is considered balanced when proteins provide 10-15%, fats - 20-30%, and carbohydrates 55-70% (10% simple carbohydrates) of calories. How to calculate the required amount of protein in the diet
average calorie content in 2000 kcal?
2000 kcal - 100%
X kcal - 15%
X \u003d (2000 x 15): 100 \u003d 300 kcal
If we take into account that 1 g of protein gives 4 kcal, then 300: 4 \u003d 75 g of protein.
To provide the body necessary quantity animal protein (about 40 g), it is necessary to consume 200-250 g of high-protein animal products per day: meat, fish, eggs, cottage cheese, cheese. The body receives vegetable protein from grain products and potatoes.
Fats should provide no more than 30% of calories; the ratio of different fats should be equal (10% each). A person needs to consume 0.75 - 0.83 g of fat per 1 kg of normal weight. Any product, both animal and vegetable, has the entire range of fatty acids, with a predominant content of saturated, monounsaturated or polyunsaturated fatty acids.
An excess of simple carbohydrates (simple sugars) increases the calorie content of the diet, which is fraught with the accumulation of excess fat, especially since by stimulating pancreatic β-cells, carbohydrates stimulate the production of insulin, which not only increases appetite, but also promotes the conversion of sugars into fats and their accumulation. The consumption of simple carbohydrates should be no more than 10% of the total calories.
Many experimental, clinical, epidemiological studies on the increase blood pressure and the likelihood of development arterial hypertension, strokes, coronary disease heart and congestive heart failure with increased sodium intake.
To reduce your salt intake:
Do not add salt to food, both when preparing it and when consuming it;
- limit the consumption of processed foods containing a large number of salt (sausages, sausages, semi-finished products, chips, etc.).
It is necessary to enrich the diet with potassium salts (2500 mg/day) and magnesium (400 mg/day). This is good for heart health.
Fruits and vegetables contain 200-400 mg of potassium per 100 g of product. Rich in magnesium (more than 100 mg per 100 g of product) bran, oat groats, beans, nuts, millet, prunes.
An adult needs to eat half a kilogram daily fresh vegetables and fruits.
Concerning drinking regime, then it must match physiological needs. Very often we confuse thirst and hunger, and instead of drinking a glass of water, we eat. This is especially true for people with overweight body. If you often have a desire to eat something, take a couple of sips of water and you will understand that this will be enough for the body to satisfy the need.
Be mindful of your diet and it will help you stay healthy.
Therapist Candidate of Medical Sciences Pyatnitskaya Svetlana Viktorovna
Rational human nutrition
2. Basic principles of rational, balanced nutrition
Throughout life, the human body continuously undergoes a metabolism and energy exchange. source necessary for the body building materials and energy are nutrients coming from external environment mostly with food. If food does not enter the body, a person feels hungry. But hunger, unfortunately, will not tell you what nutrients and in what quantity a person needs. We often eat what is tasty, what can be prepared quickly, and do not really think about the usefulness and good quality of the products used.
Rational nutrition is nutrition that is sufficient in quantity and complete in quality, satisfies the energy, plastic and other needs of the body and provides required level metabolism. Rational nutrition is built taking into account gender, age, nature of work, climatic conditions, national and individual characteristics.
The principles of rational nutrition are:
1) compliance of the energy value of food entering the human body with its energy consumption;
2) the intake of a certain amount of nutrients into the body in optimal ratios;
3) correct diet;
4) variety of food products consumed;
5) moderation in food.
Adverse effects of overnutrition against the background of small physical activity allow us to consider that one of the basic principles of rational nutrition in intellectual work should be the reduction energy value nutrition to the level of energy costs produced or increase in physical activity to the level of caloric content of food consumed
The biological value of food is determined by the content in it of essential nutrients necessary for the body - proteins, fats, carbohydrates, vitamins, mineral salts. For normal human life, it is required not only to supply it with an adequate (according to the needs of the body) amount of energy and nutrients, but also to observe certain relationships between numerous nutritional factors, each of which has a specific role in metabolism. Nutrition, characterized by the optimal ratio of nutrients, is called balanced.
Balanced diet provides the optimal ratio for the human body in the daily diet of proteins, amino acids, fats, fatty acids, carbohydrates, vitamins.
According to the formula of a balanced diet, the ratio of proteins, fats and carbohydrates should be 1: 1.2: 4.6. At the same time, the amount of proteins in the diet is 11 - 13% of the daily energy value, fats - an average of 33% (for the southern regions - 27 - 28%, for the northern - 38 - 40%), carbohydrates - about 55%.
Sources of nutrients are food of animal and vegetable origin, which are conventionally divided into several main groups.
The first group includes milk and dairy products (cottage cheese, cheeses, kefir, curdled milk, acidophilus, cream, etc.); the second is meat, poultry, fish, eggs and products made from them; the third - bakery, pasta and confectionery, cereals, sugar, potatoes; the fourth is fats; fifth - vegetables, fruits, berries, herbs; the sixth is spices, tea, coffee and cocoa.
Each group of products, being unique in its composition, is involved in the preferential supply of the body with certain substances. Therefore, one of the basic rules of rational nutrition is variety. Even during Lent, using a wide range of herbal products, you can provide the body with almost everything you need.
Not in nature ideal products nutrition that would contain a complex of all nutrients, necessary for a person(the exception is mother's milk). With a varied diet, that is, a mixed diet consisting of products of animal and vegetable origin, the human body usually receives quite enough nutrients. The variety of foods in the diet has a positive effect on its nutritional value, as various products complement each other with the missing components. Besides, varied diet promotes better assimilation food.
The concept of a diet includes the multiplicity and time of eating during the day, its distribution by energy value and volume. The diet depends on the daily routine, the nature of work and climatic conditions. For normal digestion great importance has regular meals. If a person always takes food at the same time, then he develops a reflex to excrete at this time gastric juice and conditions are created for better digestion of it.
It is necessary that the intervals between meals should not exceed 4-5 hours.
The most favorable four meals a day. At the same time, breakfast accounts for 25% of the energy value of the daily diet, for lunch - 35%, for an afternoon snack (or second breakfast) - 15%, for dinner - 25%.
Eating disorders play a negative role in health. It manifests itself in a decrease in the number of meals per day from four to five to two, an incorrect distribution of the daily ration into separate meals, an increase in dinner to 35-65% instead of 25%, an increase in the intervals between meals from 4-5 to 7-8 hours. Commandments are forgotten folk wisdom about nutrition: “Shorten dinner, lengthen life”; "Eat smart - live long".
Years of practice have developed following rules rational nutrition.
1. Fresh eating. Fresh plants are the most useful. Stale and dried up is less valuable. Do not leave cooked food even for several hours. The processes of fermentation and decay begin to go on in it. Therefore, it must be eaten immediately.
2. Raw food. It has long been believed that raw plants contain the greatest life-giving force.
3. Variety of food: the more different products included in the diet, the more physiologically active substances enter the body. This is especially important due to the fact that during mental stress the need for them increases, and appetite is often reduced.
4. A certain alternation of products. It follows from the previous one and indicates that the same dish or product cannot be used for a long time.
5. Seasonality of food. In spring and summer, you need to increase the amount plant food. In cold weather, add foods rich in proteins and fats to the diet.
6. Restriction in food. Studies show that those who eat a lot are less efficient, more prone to fatigue.
7. Maximum pleasure from food. To do this, first of all, you need to abandon the rush, although 6s at the time of eating. In addition, one should forever abandon the habit of sorting things out over food, as well as reading.
8. Certain food combinations. There are incompatible dishes, and this must be taken into account. With unfavorable food combinations, increased fermentation and rotting of food develop in the intestines and poisoning occurs with the resulting harmful substances.
9. Avoid dietary stress ( sudden changes diet, causing a significant stress on adaptive mechanisms), i.e. you can’t eat half-starving one day, and eat to satiety the next.
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