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What is the most favorable diet. The meaning and rules for compiling a regimen with proper nutrition for a healthy person. Human behavior while eating

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 large meal at night increases the possibility (serves as a risk factor) of myocardial infarction, acute pancreatitis, exacerbation of peptic ulcer and other diseases.

7.30 - 8.00 - breakfast;
10.00 - 10.30 - school breakfast;
13.00 - 13.30 - lunch;
16.00 - 16.30 - afternoon tea;
19.00 - 19.30

One of the main requirements for the preparation of hot breakfasts is the variety of menus and products.
The menu for hot breakfasts is recommended to be compiled for the week and posted so that the children will rewrite it for parents who can combine the home menu with the meals the children receive at school.

The concept of "diet" includes: the number of meals during the day (the frequency of meals); distribution of the daily ration according to its energy value, chemical composition, food set and weight for separate meals; time of meals during the day; intervals between meals; time spent 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 are 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, flatulence and nocturnal secretion of the stomach (fried foods, foods rich in fat, coarse fiber, extractives, salt). The last meal should be carried out no later than 1.5-2 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) impair metabolism and contribute to the occurrence of diseases of the digestive system, in particular gastritis. A large 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. For treatment-and-prophylactic and sanatorium-resort institutions, at least 4 meals a day are established. 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, lunch is necessary and dinner. 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 a day, they additionally include a 2nd breakfast or afternoon snack, with 6 meals a day, both of these meals. 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.

Distribution of the energy value of daily rations (%) by meals in hospitals

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 patients with diseases of the digestive system, 5-6 meals should be organized.

Nutrition plays an important role in human health. Proper nutrition allows a person to feel good, be in a great mood and live for many years without problems. The essence of proper nutrition is to follow simple rules and recommendations in your diet every day.

Many people begin to take care of their health only when problems with well-being begin - and this is not right. It is necessary to take care of your health and strengthen it when you are absolutely healthy, so that diseases and problems bypass you. Eating right doesn't mean you have to box yourself in and eat multiple foods. Below you will find 8 basic recommendations for proper nutrition and make sure that a healthy diet is varied, tasty and balanced.

8 basic rules for a healthy diet

Eat vegetables and fruits every day. The basics of proper nutrition - they say that vegetables and fruits contain many vitamins and nutrients that the human body needs for a healthy lifestyle. Fiber, which is part of their composition, improves metabolic processes in the human body. A couple of fruits or a couple of vegetables will cost you about 50 rubles, and the benefits you will receive are 10 times more than this amount. Vegetables and fruits are useful for the prevention of many diseases. Fiber maintains a normal level of cholesterol in human blood, normalizes weight, improves the functioning of the digestive tract. In addition, fiber removes toxins from the body and controls the amount of sugar in the blood. Include vegetables and fruits in your proper diet and after a while you will notice how they positively affect your health.

Clean water - improves the functioning of all internal organs and not only. The correct diet involves drinking on an empty stomach in the morning 1 glass of water. So you prepare your stomach for the upcoming meal, improve the removal of toxins and toxins from the body. Daily to maintain the health of the whole organism, it is recommended to drink 1-2 liters of water. It is necessary to divide this volume into 5 parts. Remember these water nutrition basics, especially when you can drink water. It is necessary to drink water before eating for 15-20 minutes. You do not need to drink during meals, and after 40-60 minutes, after eating, you do not need to drink either. The body of an adult is 65-70%, in children it is 65-70%, and in older people the body is 55-60% water. Water helps fight excess weight, because if you drink 200-300 ml of water 30 minutes before a meal, your appetite will decrease. Sugary carbonated drinks and other unhealthy foods should be reduced to a minimum or eliminated from your diet completely.

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Follow the correct diet. Try to eat 4-5 times a day every day. Thus, you will accelerate your metabolism, you will not stretch your stomach, and you will feel light during the day. It turns out that every 3-4 hours you need to sit down at the table or take pre-prepared food with you and eat where it is convenient for you. Food in containers is convenient during work, leisure, etc., always at hand.

The diet should be balanced every day. Proper nutrition includes a sufficient amount of proteins, fats and carbohydrates. If you lead a normal lifestyle, then the amount of protein per 1 kg of your weight should be 1 gram, carbohydrates 3-4 grams, and fat 0.5-1 g per kilogram of your weight. As a percentage of total calories, it looks like this: proteins 20-30%, carbohydrates 40-50%, fats 10-20%. This ratio will allow you to get enough energy for the whole day, maintain your weight and feel comfortable. For example, if your weight is 70 kg, then to maintain your current weight, you need to eat 70 g of protein, 210-280 grams of carbohydrates, 35-70 grams of fat. If you are losing weight, then increase the calorie content of your diet, if the weight is increasing, then, accordingly, reduce the calorie content of your diet.

Chew your food well. Proper nutrition means not to overload the stomach, but to help it. If you chew food well, then already crushed food enters the gastrointestinal tract, and it is easier to digest and assimilate, and thereby reduce the load on the internal organs. Additionally, you will protect yourself from overeating and from excess body fat. Approximately 15 minutes after eating, the human brain understands whether you are full or not. Therefore, eat slowly, at an average pace at the table.

You should not fast for a long time. Each person has busy everyday life, work, study, training, and it is not always possible to eat on time - and you have to go hungry for 5 hours or more. If you often go hungry, then while eating, your body will take this into account and store food in subcutaneous fat in order to create a reserve when you are starving. Thus, a person can gain excess weight, namely fat. Metabolism is disturbed, the condition worsens with frequent hunger strikes. Try to take food in containers with you and do not starve. Then your weight will be normal, and your metabolism will be good.

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Don't get distracted while eating. Do not train yourself to eat while watching TV, laptop, etc. While eating, your brain and stomach should focus on the food. So your digestive system will work better and food will be better and faster digested and assimilated. Eat calmly, do not rush. There is no need to rush into proper nutrition.

Proper nutrition includes the separation of incompatible foods by chemical composition. Some scientists believe that you can not eat protein and carbohydrate foods together, and it should be separated in your diet. During the digestion of protein foods, an acidic environment is needed, and during the digestion of carbohydrate foods, an alkaline environment. Protein products, this is fish; chicken; bird; cottage cheese 0-2%; milk 0.5-1%; eggs without yolks, legumes, nuts and others. Carbohydrates predominate in rice, buckwheat, cereals, cereals, durum pasta, wholemeal bread, and others.

1. Breakfast is the most important meal of the day. Proper nutrition is to ensure that in the morning the human body receives enough carbohydrates for a good energy boost for the whole day. It is advisable to eat porridge every day in the morning. Proteins of animal origin are also necessary, you can include cottage cheese, milk, eggs without yolks, chicken or fish fillets.
2. Lunch - during lunch, the body got hungry, because about 3-5 hours have passed since breakfast. It is necessary to eat complex carbohydrates and proteins of animal origin. From carbohydrates, you can eat rice, buckwheat, durum pasta. From proteins, you can chicken, fish, lean meat. So you get enough nutrients until the evening.
3. Afternoon snack - for an afternoon snack, eat a light fruit salad or fruit separately.
4. Dinner - dinner should be light, contain protein products and complex carbohydrates, preferably vegetables. You need to have dinner 3-4 hours before bedtime. If hunger torments, then 1 hour before bedtime, drink a glass of kefir 0.5-1% fat.

Healthy food

Proper nutrition includes the following foods:

Animal proteins:

• Curd 0-2%
• Milk 0.5-1%
• Kefir 0-1%
• Chicken fillet
• Fish fillet
• Lean meat (pork, beef)
• Turkey fillet
• Chicken eggs without yolks

Complex carbohydrates in foods:

• Rice (brown)
• Buckwheat
• Durum macaroni
• Wholemeal bread
• Lentils

Vegetable proteins:

• Beans
• Peas

Foods with vegetable fat and Omega-3 fatty acids:

• Seafood
• Vegetable oils
• Olives
• Corn
• Pine nuts
• Walnut
• Peanut

Foods rich in vitamins and fiber:

• Vegetables
• Fruits

Harmful food

Proper nutrition excludes the following foods:

Animal fats:

• fat meat
• fat milk
• fatty cheeses
• egg yolks
• fast food (fast food)
• Chips
• sausages
• Sausage
• Mayonnaise

Simple carbohydrates:

• sugar
• chocolates
• cakes
• cakes
• buns
• baking
• White bread

Other junk food:

• Alcohol
• Large amount of salt

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The concept of diet is quite broad and includes the following components:

1. The number of meals or frequency of meals.
2. The time of meals and the intervals between them.
3. The distribution of the diet by energy value (caloric content), chemical composition, by weight and food set for individual meals.
4. A person's behavior or behavior while eating.

The number of meals and the intervals between them

The earliest people, due to failures in hunting, ate about three to four times a week.

The ancient Greeks, like the ancient Romans, adhered to two meals a day.

As time went on, the number of meals increased. For the first time, breakfast appeared with noble ladies who took chocolate in bed.

The practice of feeding rest homes, sanatoriums, pioneer camps uses four meals a day.

Different systems and nutrition programs can offer two, three, and four meals a day.

A little about rational nutrition

In this case, we will consider a rational diet, which is based on the principles of balance and calorie theory.

The word "rational" in Latin means science, reason, there are also such meanings as accounting, counting, counting. Rational nutrition is a scientifically based, precisely calculated supply of food to a person, enhances the body's resistance to the effects of toxic substances and infections.

The principles on which rational nutrition is based:

1. The timeliness of the intake of substances into the human body that are needed to compensate for the energy costs of a person. To control the replenishment of energy, knowledge of the level of energy consumption and the energy value of the diet is necessary.
2. The qualitative usefulness of products, when the main food ingredients -, and are supplied to the body in sufficient quantities.
3. The optimal ratio of basic nutrients - the above.

Four meals a day for a healthy person is considered the most rational.

Proper diet: number of meals

Power multiplicity or the number of meals you eat affects your body's metabolism. Factors to consider when determining the frequency of meals:

• age;
• labor activity (mental, physical labor);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

Disadvantages of two meals a day with a large interval between meals (up to 7 hours or more)

Rare meals cause an increase in blood levels, contribute to the accumulation of body fat, reduce the active work of the thyroid gland and tissue enzymes.

In most cases, a person immediately eats a large amount of food, as a result, the stomach overflows, stretches its walls, restricts mobility, and, therefore, worsens the mixing of the contents and its processing with juices, the process of evacuating food from the stomach is slow.

Stretching the organ can adversely affect the functioning of the heart. A full stomach raises the diaphragm, complicating cardiac activity.

In the first hours of digestion, a large food load inhibits the work of the gastric glands, reduces the secretion of juice and lengthens the digestion period. Chronic overeating leads to obesity.

In addition, taking a large amount of food can provoke a strong contraction of the muscles of the biliary tract and significant pain in this area.

In addition, due to the fact that an excess amount of blood fills the internal organs, the functional state of the brain blood becomes worse. Therefore, efficiency decreases, weakness and drowsiness appear.

Also, rare meals, when the breaks between them reach 8-10 hours, worsen the rhythmic activity of the intestines, leading to constipation.

Proper diet: intervals between meals

The duration of the intervals is determined by the period of time that is sufficient for the digestion, absorption and assimilation of nutrients.

Large breaks in food can provoke:

The intensity of the synthesis of digestive juices significantly decreases in the first hours after a meal, by the 2nd hour it is restored, by the 4th hour it becomes maximum. For this reason, eating earlier than two hours after the previous meal is not advisable.

During short intervals, there is not enough time for the full process of digestion and absorption of nutrients to the next meal. This can cause a disorder of the motor and secretory work of the digestive canal.

In addition, the following factor is important. A healthy stomach is a muscular bag that can stretch and contract. However, he lacks the ability to grab food, turn it over and process it with juices if there is not a certain amount of it. Therefore, the statement “eat more often and little by little” in the absence of pathologies of the digestive tract is not true.

The most optimal intervals between meals for an adult healthy person are four to six hour intervals. In addition, the digestive glands need rest for 6-10 hours per day, when the ability of the digestive organs to normal work for the next day is restored.

The temperature regime of food

In order for the process of digestion to be carried out properly, the temperature regime of food is important. The temperature of hot food should be no higher than 50 - 60 degrees, cold - no lower than 10 degrees.

Regularity and eating disorders

The regularity of eating at the same time is extremely important. A conditioned reflex of appetite excitation to the time factor is formed. By a certain time, a feeling of hunger arises, which excites the food center and triggers the reflex secretion of gastric juice. A clear, organized, proper diet is the most beneficial for digestion and absorption. In most cases, two to three days is a sufficient period for the body to adapt to the diet. In some situations, it is difficult to clearly observe the regime, there may be some deviations from the usual hours of eating - optimal - within 30 minutes.

In case of violations diet the conditioned reflex begins to fade. Food enters the stomach, which is not prepared for digestion. This affects the food center - appetite decreases and the food mass is poorly absorbed. Irregular and erratic nutrition perverts the physiological rhythms of the digestive glands, reduces digestibility and in some cases provokes the development of diseases - gastritis, cholecystitis, etc.

If the choice is made in favor of one or another diet of a person, it is necessary to strictly observe it, since sudden changes in nutrition, nutritional stress are not indifferent to the body.

The concept of diet includes: the amount and time of eating during the day; distribution of the daily ration according to energy value, chemical composition, food set and weight for breakfast, lunch; the intervals between meals and the time spent on it.
The human body is complex. The balance of this system, which is under the constant influence of the external environment, is what we call health. An important role in maintaining the normal functioning of the body is played by the diet.
Correct diet extremely important for our body. This means not only that meals should take place at the same time, but the foods that we consume must be correctly distributed throughout the day in terms of calories, volume and their chemical properties.
The most optimal diet is considered four meals a day. With this mode, the intervals between the main meals are about 4-5 hours. Due to this, the load on the gastrointestinal tract is uniform, and the food is completely digested and well absorbed.
How to distribute food throughout the day? With four meals a day, breakfast and dinner should be about 25% of the daily diet, lunch - 35%, and afternoon tea or lunch - 15%. In this case, dinner should be at least 3 hours before bedtime.
Unfortunately, not everyone can eat four times a day, most often we eat three times a day. With three meals a day, the caloric content of the diet should be distributed in this way: for breakfast 30%, for lunch 40-50%, for dinner 20-25% of the daily diet. At the same time, it is important to avoid long breaks between meals (maximum 6 hours).
For breakfast and lunch, it is best to eat protein foods (meat, fish, bean dishes) that increase the excitability of the central nervous system. It is best to start with salads or appetizers, they whet the appetite. Meat, fish, mushroom broths and, to a lesser extent, vegetable broths stimulate the production of gastric juice, but fats, on the contrary, reduce it, so you should not start eating with them.
Dinner is recommended 2-3 hours before bedtime. It is best if there are dairy, fruit and vegetable, cereal dishes on your table in the evening. They do not overload the work of the organs of the food system. It is also worth excluding hot spices, coffee, cocoa, tea, chocolate and other products that excite the nervous system. Overeating and hunger impair sleep.
The temperature of hot dishes should be 55-62 °, cold - not lower than 12 ° C.

It would be strange to assume that the diet should be the same for everyone. Each person has his own preferences, his own preferences, his own routine of life, after all. Often we eat not when we feel hungry, but when we have time. What kind of diet should be followed? To get started, try to follow the basic rules of nutrition.
First and perhaps most important: eat when you feel hungry. Only the physical need for food is a real indicator that it's time to eat. The clock hands are not a reason to grab a fork with a spoon, unless, of course, you feel hungry at the moment. Note that appetite is not the same as hunger. Learn to distinguish true hunger from appetite and stick to this rule.
Second: do not eat shortly before, after, or during mental or physical exertion. Eating is a big deal for the body, so you should not distract it with other activities - let it cope with one 100% than with a few by half. After hard work, it will be more correct to relax, and it is best to sleep.
Third: always chew your food thoroughly. Well-chewed food is digested faster and better. Much more energy is spent on food swallowed in pieces. Keep this in mind and save your energy.
Fourth: do not drink food with water. Drink water 10-15 minutes before meals. This is due to the fact that the water that has entered the stomach leaves it after 10 minutes, taking with it the diluted gastric juice, as a result, digestion is difficult. Food taken with water is badly chewed and swallowed unready for digestion.

Here are the basic rules that must be observed while eating. As for the optimal meal schedule, there can be no exact guidelines that satisfy everyone. You can get up at sunrise, have breakfast, and this can be convenient, and most importantly, useful, especially if your working day starts in an hour and a half. And it is not at all necessary to wake up neither light nor dawn, to eat, simply because it is "time" to have breakfast. It will be better if you get enough sleep, gain strength, get up and only then, feeling hungry, start eating. It will be better for you and for your stomach.
Don't chase an hourly meal plan. If you don't want to eat, don't force yourself. Food eaten for the future gives nothing but heaviness, poor health and bad mood. By the way, the diet can change throughout life - and this is logical, because you are not a robot. A person is not programmed: he cannot consume the same amount of food at the same time every day. Eat when you need it, when you are hungry. Eat right, take your time, savoring every bite, enjoying its taste, then you will be able to appreciate the charm of food and the efforts of the cook. And the question of what kind of diet you follow, you can always answer - natural.

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