The mode of nutrition is its physiological significance. Nutrition What is the most favorable diet

A stress-free life and active sports are important conditions for those who set themselves the goal of losing weight, as well as having good health, strong immunity and lovely appearance. However, the most important role in the fight against hated kilograms, many athletes and nutritionists take exactly proper nutrition and daily routine.

It's no secret that with proper diet we can improve the performance of all processes in the body, increase immunity, normalize weight, get rid of certain diseases, look younger and improve overall well-being. In order to achieve such results, we will analyze in more detail why a properly organized diet is needed and how to follow it.

Why the right diet of the day is important

From biology courses, we know that the human body is like a watch mechanism - everything in it works according to a well-coordinated system, and the work of some organs directly depends on the quality of work of others. According to the biorhythms of the human body, at about 5:00 in the morning, it begins to prepare for awakening: the level of cortisol and adrenaline in the blood rises. The content of hemoglobin and sugar increases, the pulse quickens, blood pressure breathing quickens. After waking up, it is very important (between 7-9 am) to have a hearty breakfast with a predominance of fast and complex carbohydrates to energize your body for the whole day.

Up to 12 hours, high efficiency is manifested, short-term memory works well, information at this time is absorbed as much as possible. By 1 pm, brain activity decreases, we lose attention and concentration. It's time to refresh yourself, giving a new wave of energy to your body. Toward evening, the activity of the entire system begins to slowly prepare for sleep, organ after organ gradually reduces its activity, it is during this period of the day that it is important not to burden your body with heavy food, it is better to have dinner with a light salad and fruit or vegetable juices. By doing this, we will help our body and organs without severe consequences prepare for sleep and recover as much as possible overnight.

But, unfortunately, the realities are such that in the hustle and bustle we run away from home not, at work or school we limit ourselves to snacks with coffee or tea, and in the evening, sitting at the table at home, we eat for three and by no means the easiest and healthy food. Instead of getting ready for sleep, an organism with low efficiency (because biological clock he is already getting ready for bed) is forced to process in excess heavy food. As a result, we have heaviness and bloating in the stomach, restless sleep, swelling, a broken state in the morning and, among other things, of course, excess weight!

What foods should be consumed in order to get the most benefit from them for our body, and what principles in eating food should be observed in order to avoid unpleasant problems associated with abdominal discomfort? This will be discussed below.

The main condition for a proper diet is its balance. The main principle of such nutrition is the distribution of calories throughout the day, as well as the number of meals. The required calorie requirement is calculated based on age, weight and physical activity per day. The more intense a person goes in for sports, the more calories he needs. And, on the contrary, if you sit at the computer all day in the office, and at home also spend the rest of the day sitting or horizontal position, then do not rush to lean on sandwiches with bacon and buns with tea, otherwise you are guaranteed to be overweight.

It is important to understand that calories are different for calories. Not worth picking up daily allowance calories from fatty and unhealthy foods, this can lead to negative consequences, such as the appearance cholesterol plaques, which can later lead to a heart attack, stroke or sclerosis. If you do not deal with body fat in time, you may encounter problems such as varicose veins, hypertension and cholecystitis.

Food is our weapon with which we can prevent the occurrence of many diseases, strengthen immunity and improve well-being. This can help us right. balanced mode nutrition.

A balanced diet implies compliance with the percentages of proteins, fats, carbohydrates and the calorie content of such dishes. For example, correct mode supply men for recruitment muscle mass implies compliance with the percentage of b / f / y - 20/30/50, and the consumption of more than 3000 calories per day, while with the loss of body fat, the so-called drying - 50/20/30, and a corresponding reduction in calories consumed .

Below are a few more basic principles of a healthy diet:

eat 5-6 times, including main meals and snacks;
gradually give up flour, confectionery, sweet carbonated drinks, as well as fast food;
Never skip breakfast. It should be dense and the most high-calorie compared to other meals. Such a meal should consist mainly of slow and fast carbohydrates. However, do not forget about proteins;
breaks between meals should not exceed 3.5-5 hours;
snacks are best filled with fresh fruit or a small amount of nuts;
dinner should be light, with a predominance of a large amount of greens, fresh vegetables and fiber;
eat plenty of fresh vegetables rich in fiber;
do not skip meals;
not to starve;
do not eat 4 hours before bedtime;
drink 2 liters of pure water daily.

Adhering to the basic principles proper nutrition, we acquire a large number of pros:

1. In a properly balanced and selected diet, along with food, all the necessary nutrients and vitamins enter the body. As a result, there is no need to take additional vitamins in the form of tablets, as well as various dietary supplements;
2. due to the exclusion of unnecessarily fatty foods the accumulation of cholesterol plaques, leading to the development of blood clots in the vessels and atherosclerosis, is prevented;
3. with a properly composed daily routine, diet and moderate physical activity(at least three times a week) the level of deferred fat reserves in the body decreases, it redirects excess body fat into energy. Thanks to this, you will always be full of energy and have excellent health;
4. body cells are rejuvenated, the skin looks toned, go away overweight and volumes, always high spirits, and the body is full of energy.

These principles and advantages are also observed in the mode, so there is no need to divide the kitchen into two fronts.

Proper nutrition regimen for women in order to reduce the percentage of body fat mass

For correct compilation menu, you need to decide on the rate of calories consumed per day. The Muffin-Jeor formula will help us with this.

Let's calculate first basal metabolism (OO) . Let's find out how much the body consumes to maintain life in case of complete rest:

10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161

Passive lifestyle: OO x1.2

Light activity (sport 1-3 days a week): OO x 1.375

Average activity (sport 3-5 days a week): OO x 1.55

High activity (sport 6-7 days a week): OO x 1.725

Very high activity (exercise every day, high physical activity at work): OO x1.9

For example, let's take the data of a girl, height 165 cm, weight 55 kg, age 25, average activity (sport 3-5 times a week)

OO\u003d 10 * 55 kg + 6.25 * 165 - 5 * 25 - 161 \u003d 1295 kcal

Calorie consumption: OO*1.2 = 1295*1.55 = 2007 kcal.

In order to better understand the diet, we provide you with a rough diet plan for a week. You will see that even from the very simple menu you can make it really tasty useful technique food.

Monday:

Breakfast: oat flakes 70 g boiled in water, an apple or any other favorite fruit of yours, 20 g almonds.

Snack: cottage cheese casserole with berries (220 g cottage cheese, 1 egg, a small amount of berries, 50 ml milk, add honey to taste, mix everything and bake in the oven).

Dinner: buckwheat porridge on water 50 g, chicken fillet 100 g, 150 g vegetable salad.

Snack: kefir 1% 100 g.

Dinner: tilapia 80 g, favorite vegetables.

Tuesday:

Breakfast: cottage cheese 120 g, honey (1 tsp), grapefruit.

Snack: 15 g almonds, 10 g peanuts, apple.

Dinner: chicken fillet 150 g, buckwheat noodles 60 g, vegetables 100 g.

Snack: cottage cheese 100 g.

Dinner: boiled chicken fillet 120 g, vegetables.

Wednesday:

Breakfast: omelette with chicken (egg, chicken fillet 50 g, cherry tomatoes, fry in a pan with a little oil), crispbread "well done" 2 pcs., cottage cheese 60 g.

Snack: almonds 20 g, banana.

Dinner: boiled brown rice 60 g, boiled tilapia 100 g, stewed vegetables 150 g.

Snack: kefir 1% 200 ml.

Dinner: baked chicken fillet 120 g, vegetables 150 g.

Thursday:

Breakfast: oatmeal 70 g, egg, fresh fruit.

Snack: peanut 20 g, almond 20 g, apple.

Dinner: buckwheat porridge 80 g, chicken fillet 150 g, vegetables 100 g.

Snack: favorite fruits.

Dinner: baked tuna 100 g with herbs, scrambled eggs with vegetables 200 g, Serbian cheese 30 g.

Friday:

Breakfast: scrambled eggs (1 egg, milk 50ml, Serbian brynza 40g), crispbread "well done" 2 pcs., cottage cheese casserole 100 g.

Snack: cottage cheese 120 g, banana.

Dinner: buckwheat noodles 70 g, tilapia 100 g, favorite vegetables in any form 150 g.

Snack: tuna flatbread (mix chicken egg, tuna 80 g, cottage cheese 30 g, add oat bran 30 g, bake in a pan, sprinkle with low-fat cheese on top).

Dinner: fried without oil in breaded oat bran chicken fillet 120 g, stewed vegetables 150 g.

Saturday:

Breakfast: cottage cheese 220 g + granule 30 g, favorite fruit in a small amount.

Snack: kefir or apple.

Dinner: boiled trout/salmon/salmon 100g, fresh vegetables 150g.

Snack: cheesecakes (cottage cheese 170 g, 1 egg, wheat bran 20 g).

Dinner: boiled potatoes 160 g, favorite mushrooms 100 g, cheese.

Sunday:

Breakfast: pancake out oat flour(oat bran 50 g, 1 egg, 10 g of water mix and pour into a pan, fry like pancakes), low-fat sour cream 30 g, fresh berries.

Snack: crispbread "well done" 3 pcs., 20 g low-fat cheese, cottage cheese 40 g.

Dinner: white rice 70 g, 2 boiled eggs, tilapia or chicken fillet 90 g, fresh vegetables 100 g.

Snack: shrimp 50 g, vegetables.

Dinner: pasta 70 g, chicken fillet 100 g, vegetables 150 g, Feta cheese.

All the described ingredients are easily interchangeable, but it is worth remembering and adhering to the basic rule of such a diet - to maintain a balance in micro-macro and nutra-elements.

Try, experiment, and be healthy!

The concept of "diet" includes:

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

The correct diet ensures the efficiency of the digestive system, the normal absorption of food and the course of metabolism, 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 overwork on the stomach, worsening the 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 stomach secretions (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, fermented milk drinks, fruits, juices, bakery products.

Systematic violations of the diet (dry food, rare and lavish receptions food, erratic eating, 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, exacerbations 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) labor, climate, individual characteristics of a person. At high temperature air appetite decreases, secretion digestive glands oppressed, motor function gastrointestinal tract is violated. 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 individual characteristics 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 postoperative period etc. With frequent, fractional nutrition more uniform distribution energy content of the diet for breakfast, lunch and dinner. At 4 times nutrition easy The 2nd dinner is more desirable than an afternoon snack, since the night break between meals should not exceed 10-11 hours. With 5 meals, they additionally include a 2nd breakfast or afternoon snack, with 6 meals - 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. 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 resort 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 system Catering"(data by the ministries of trade and health of the USSR, respectively, 17. 12. 79 and 24. 01. 80 and the Department of the All-Union Central Council of Trade Unions for State social insurance 11. 02. 80) an approximate distribution of dietary rations is given for a 4-time meal plan (). These recommendations are also applicable in sanatoriums.

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

The number of meals or frequency of meals.
The time of meals and the intervals between them.
Diet distribution according to energy value(calorie content), chemical composition, by weight and food set for individual meals.
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 translation from Latin means science, reason, there are also such meanings as accounting, counting, counting. Balanced diet 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:

The timeliness of the intake of substances that are needed to compensate for the human body. To control the replenishment of energy, knowledge of the level of energy consumption and the energy value of the diet is necessary.
Qualitative usefulness of products, when the body receives in sufficient quantities the main food ingredients - proteins, carbohydrates, fats, vitamins and minerals.
The optimal ratio of base nutrients- the above.

Quadruple for healthy person considered the most rational.

Proper diet: number of meals

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

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

Benefits of multiple meals (four meals a day):

The most complete food processing.

Better digestion of food.

The highest absorption of nutrients.

Maintaining Constancy internal environment due to the timely receipt of vital essential substances into the body.

Ensuring a better outflow of bile.

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 cholesterol levels, contribute to the accumulation of body fat, reduce active work 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, eating a large amount of food can provoke a strong contraction of the muscles. biliary tract and significant pain in this region.

In addition, due to the fact that excess amount fills the blood internal organs, getting worse functional state brain blood. 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:

overexcitation of the food center;
bulk allocation gastric juice, which has an irritating effect on the mucous membrane of an empty stomach and can lead to inflammation. If spasmodic contractions of the vessels of the stomach occur, damage to the organ is possible.

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 not enough time for complete process digestion and absorption of nutrients next appointment. This can cause a disorder of the motor and secretory work of the digestive canal.

In addition, the following factor is important. healthy stomach is a muscle 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 digestive tract is not correct.

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 to 10 hours per day, when the digestive organs' ability to normal operation for the next day.

The temperature regime of food

In order for the digestion process to be carried out properly, it is important temperature regime food. 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. Formed conditioned reflex excitation of appetite on the time factor. 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 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 the other human diet, it is necessary to strictly observe it, since sudden changes in nutrition, food stresses are not indifferent to the body.

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

The number of meals or frequency of meals.
The time of meals and the intervals between them.
The distribution of the diet by energy value (caloric content), chemical composition, by weight and food set for individual meals.
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:

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.
The qualitative usefulness of products, when the main food ingredients -, and are supplied to the body in sufficient quantities.
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):

The most complete food processing.

The best.

The highest absorption of nutrients.

Maintaining the constancy of the internal environment due to the timely receipt of vital substances in the body.

Ensuring a better outflow of bile.

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.

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:

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.

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 Importance of Diet The amount of food that provides enough nutrients and quality energy replenishment should be taken in three main meals and two extra per day.

Nutrition plays an important role in our life. Therefore, much attention is paid to the composition and consumption of food during the day. The qualitative and quantitative content of consumed products depends on the mode and time of consumption of meals.

According to nutritionists, hunger is one of the most important factors a meal that not only suppresses appetite but also soothes the stomach.

After many years of research, some rules of recommended daily dose food and a schedule of food intake is determined, which can be, as an example, the most physiologically acceptable. It may be published as generally accepted principles with suggested standard values.

After observing the customs in traditional and national cuisines, it can be concluded that the rhythm of eating in recent decades changed significantly as a result of changes in the way of life of modern man.

With an underdeveloped non-urban lifestyle, meal planning was associated with a certain kind activities and work performed in different climatic conditions. Thus, meals began to be taken when the day began at sunrise, and meals ended at a time when the last daily duties usually ended at sunset. Thus, rest and food were organized. Today we will consider such a rhythm as the Sundial of Life.

How many meals should be

The amount of food that provides a balance of nutrients and sufficient energy should be divided into three main meals and two small snacks per day. Thus, energy enters the body, which prevents the manifestation of hunger and maintains maximum performance.

Like most bad habits In nutrition, the following points are undesirable:

- Prolonged fasting (excessive pause between meals)
– Skipping breakfast (first meal only in the afternoon)
- Overeating (rare breaks and abundance of meals)
- Late meals (late at night).

Despite the fact that the menu has a huge variety of dishes and the input standards are observed certain substances you can't condone overeating anyway - this bad habits can lead to poor health and performance.

The importance of proper human nutrition

Significance of proper human nutrition Proper nutrition includes the distribution of products in three main dishes, which must be properly suited for the type of activity, age, sex and body condition. This is especially important for breakfast, the influence of which adolescents and young people often do not take into account in order to correct body weight. This is of course a mistake. Skipping breakfast does not guarantee enough energy for full-time work for most of the day and reduces performance. Some fruits have good properties digestibility, this rule applies to whole grain bread and yogurt - probably it will be good reception food in the morning.

To make our body smell like spring flowers, you need to encourage your own body proper nutrition and increased physical activity. Also important is a good habit for proper nutrition for lunch to eat thin soup. Thanks to the new creative technologies of our partners in China and others, soup can be prepared in minutes in the office and quickly reach a feeling of satiety, but before that, make sure you eat quality and good food.

That's not all either...

If you don't have fresh fruit and useful compotes from dried fruits, you can use a variety of vegetable juices.

Physical activity

Life will be good in harmony with nature, on fresh air and with good physical activity with an appropriate natural metabolism, it is very important that the body get rid of unnecessary substances. The skin should be in good shape with the forms of muscle mass, and have strong connective tissues. A good metabolism means a good substitute for the necessary organic materials, and also encourages the work of internal organs.