Haelthy nutrition.

Healthy eating

Ермаков Сергей Алексеевич

ГБПОУ ВО ВПТ

• Our health depends on our eating. Food provides us with the energy that we spend with physical exertion. Update and development of the organism at the cellular level directly depends on the products that we use. The body needs to receive a sufficient number of nutrients every day: proteins, carbohydrates, fats, vitamins, minerals, trace elements

What is it ?

• Proper nutrition is a mandatory point of a healthy lifestyle and a guarantee of stable functioning of the body as a whole .

• Everyday diet should be diverse and full. Freshness of products is very important. It is necessary to monitor the volume of food intake. Each person's portion varies, depending on age, health status, gender, and equipment. Cereals, fruits and vegetables, fish, meat, eggs, dairy products, nuts, salt, sugar, fat, should be present in the diet. A balanced diet should become a way of life. You should refuse to give up snacks and fast food. Thoroughly chew food, do not swallow large chunks. It is strictly forbidden to drink food with water. You can eat everything, but in moderation. Overeating and incompatibility of products leads to a disruption of metabolism, diabetes and obesity.

Basic principles

1. Small portions for lunch

It is not necessary to immediately cut back the amount of the daily diet. You can not even reduce the number of dishes. It is important to reduce the portions themselves, to make them a half to two times less. But again - not immediately, but gradually reduce the amount of food consumed, while listening to the body and watching the general state. Good advice - get up from the table a little hungry, but do not abuse it. Yet the body must receive the necessary amount of nutrients. Therefore, the main thing - to build on the caloric content of the product while reducing portions .

2. Fractional nutrition

For good nutrition, it is advisable to eat not two or three times a day, but more, at least 5-6. But in a fractional diet, it is important to eat food in small portions. Then whatever you eat, you will have time to get hungry, and the metabolism will be correct. This will help set up the digestive system and make your body less "heavy." The latest dinner should be the most light and low-calorie

3. Breakfast

You can not leave home without having breakfast. It is in the morning that you can afford different goodies, because the metabolism is especially active. But at the same time, do not abuse flour and confectionery. The perfect breakfast consists of animal protein, cereals and vegetables. You can eat more eggs, make an omelet, and to him a salad of fresh tomatoes, cucumbers, greens.

4.Meat for lunch

If you do not stick to a vegetarian diet, then it is important to understand what meat is best to eat, so that it is useful. Meat is not only possible, but even necessary, but it should not be abused by its fatty varieties. It is best to buy veal or poultry instead of pork. It is important to cook it properly. Fried meat is not useful, and smoked - even more so. It is better to avoid sausages and other meat products, for the quality of which and the presence of meat in them you can not vouch. Meat is best eaten at lunch with light soups or a side dish of vegetables.

5. Water in large quantities

Sometimes during a strong thirst it seems to us that this is an attack of hunger. In fact, you just need to avoid dehydration, and then you realize that you can eat a lot less food. The more you drink water, the better for the body. But it is also important to know how to drink water. It is not recommended to drink too cold water, as it is harmful for the stomach and the whole body. Drink slowly, in small sips. Water can be drunk with lemon juice - for better digestion of food and good breakdown of fats.

Conclusion

Good health and high immunity are the result of the well-coordinated work of the whole body, when the food consumed is completely absorbed, being a set of useful elements, metabolic processes in the body's digestive system take place in a timely manner.