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Presentation on the topic “Rational nutrition. Presentation on the topic “rational nutrition” Presentation on the topic “rational nutrition”

Contents: What is balanced nutrition? What is balanced nutrition? Why do you need a balanced diet? Why do you need a balanced diet? Nutrients. Nutrients. Basic laws of nutrition. Basic laws of nutrition. Basic requirements for a balanced diet. Basic requirements for a balanced diet.

Rational nutrition is also a timely supply of the body with food containing vital nutrients in optimal quantities, taking into account the nature of a person’s work and his individual characteristics: age, gender, height, weight. Rational nutrition is also a timely supply of the body with food containing vital nutrients in optimal quantities, taking into account the nature of a person’s work and his individual characteristics: age, gender, height, weight.

With food, a person receives the necessary elements that provide the body with energy, which is required for the growth and maintenance of tissue functioning. All nutrients are divided into six main types: carbohydrates, fats, proteins, vitamins, minerals and water. Proper nutrition allows the body to maximize its genetic potential. Recently, a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. With food, a person receives the necessary elements that provide the body with energy, which is required for the growth and maintenance of tissue functioning. All nutrients are divided into six main types: carbohydrates, fats, proteins, vitamins, minerals and water. Proper nutrition allows the body to maximize its genetic potential.

Proteins are an essential component of all cells. There are about 50 thousand different types of proteins in the body. Proteins are an essential component of all cells. There are about 50 thousand different types of proteins in the body. In the digestive tract, proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism. In the digestive tract, proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism.

Fats. Fats are the main substances with the help of which the body stores energy. The body can store much more fat than glycogen. When more fat is consumed than the body needs, it is stored in fat cells. If this process is intense, the person becomes obese. Fats are the main substances with the help of which the body stores energy. The body can store much more fat than glycogen. When more fat is consumed than the body needs, it is stored in fat cells. If this process is intense, the person becomes obese.

Carbohydrates. Carbohydrates are organic compounds consisting of carbon, hydrogen and oxygen. Carbohydrates are found in all foods, but they are especially abundant in cereals, fruits and vegetables. Based on the complexity of their chemical structure, carbohydrates are divided into two groups: simple and complex. Carbohydrates are organic compounds consisting of carbon, hydrogen and oxygen. Carbohydrates are found in all foods, but they are especially abundant in cereals, fruits and vegetables. Based on the complexity of their chemical structure, carbohydrates are divided into two groups: simple and complex.

Simple carbohydrates Complex carbohydrates White flour breads and pastas, baked goods Wholemeal breads and pastas Processed cereals Brown rice, buckwheat, oatmeal Fruit juices, soda Fresh fruit Candy, chocolate Whole grain bread SugarVegetables Honey Beans, beans, peas, lentils

Vitamins. Vitamins are organic chemical compounds needed by the body for normal growth, development and metabolism. Vitamins are organic chemical compounds needed by the body for normal growth, development and metabolism. Most vitamins are quickly destroyed in the body, and therefore their constant supply from the outside is necessary. Most vitamins are quickly destroyed in the body, and therefore their constant supply from the outside is necessary.

Minerals. Minerals are inorganic compounds, accounting for about 5% of body weight. They serve as structural components of teeth, muscles, blood cells and bones. Minerals necessary for muscle contraction, blood clotting, protein synthesis and cell membrane permeability. Minerals are inorganic compounds, accounting for about 5% of body weight. They serve as structural components of teeth, muscles, blood cells and bones. Minerals necessary for muscle contraction, blood clotting, protein synthesis and cell membrane permeability. The body receives minerals from food. They are divided into two classes: macroelements and microelements. The body receives minerals from food. They are divided into two classes: macroelements and microelements.

Macroelements (calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium) are required by the body in relatively large quantities. Macroelements (calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium) are required by the body in relatively large quantities. The need for microelements (iron, manganese, copper, iodine, calbate, zinc, and fluorine) is several times less. The need for microelements (iron, manganese, copper, iodine, calbate, zinc, and fluorine) is several times less.

Water. Water is one of the most important components of the body, making up its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance is great. It participates in all chemical reactions occurring in the body. Water is one of the most important components of the body, making up its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance is great. It participates in all chemical reactions occurring in the body.

Basic laws of nutrition. 1. A person’s needs for energy and nutrients depend on age, gender and the nature of the work performed. 2. The body’s energy consumption of nutrients must be balanced by their intake from food. 3. Organic and mineral substances of food must be balanced with each other in relation to the needs of the body, that is, presented in certain proportions. 4. The human body requires the supply of a number of organic substances in finished form (vitamins, a number of amino acids and polyunsaturated fatty acids), without being able to synthesize them from other food substances. 1. A person’s needs for energy and nutrients depend on age, gender and the nature of the work performed. 2. The body’s energy consumption of nutrients must be balanced by their intake from food. 3. Organic and mineral substances of food must be balanced with each other in relation to the needs of the body, that is, presented in certain proportions. 4. The human body requires the supply of a number of organic substances in finished form (vitamins, a number of amino acids and polyunsaturated fatty acids), without being able to synthesize them from other food substances.

5. Food balance is achieved through its diversity and inclusion of different food groups in the diet. 6. The composition of food and, accordingly, the set of food products must correspond to the individual characteristics of the body. 7. Exposure to food can strengthen or weaken the functioning of body systems. An increase in some functions under the influence of food may be accompanied by a weakening of others. A person is presented by nature with a choice of nutritional goals: he has to decide which of the functions he wants to strengthen, and what he can sacrifice. 8. Food must be safe for humans, and the culinary methods used to process it must not harm them. 9. The work of the body is subject to biorhythms. Following them, a person must follow a diet. 5. Food balance is achieved through its diversity and inclusion of different food groups in the diet. 6. The composition of food and, accordingly, the set of food products must correspond to the individual characteristics of the body. 7. Exposure to food can strengthen or weaken the functioning of body systems. An increase in some functions under the influence of food may be accompanied by a weakening of others. A person is presented by nature with a choice of nutritional goals: he has to decide which of the functions he wants to strengthen, and what he can sacrifice. 8. Food must be safe for humans, and the culinary methods used to process it must not harm them. 9. The work of the body is subject to biorhythms. Following them, a person must follow a diet.

Primary requirements. - sufficient energy value of food; -optimal qualitative and, to a lesser extent, quantitative composition of food; -sufficient amount of food and liquid; - dividing the daily diet into parts; - intake of compatible foods; - consumption of fresh products that have not been subjected to various treatments; - maximum exclusion from the consumption of salt, sugar, alcohol, coffee, cocoa, tea, chocolate; - systematic cleansing of the body from toxins.

Doctors have done a great job interviewing thousands of people who managed to lose weight. The survey showed that they have one thing in common: Doctors have done a great job interviewing thousands of people who managed to lose weight. The survey showed that they have one thing in common: they start every day with breakfast; they start every day with breakfast; adhere to a low-fat diet; adhere to a low-fat diet; weighed weekly;weighed weekly; devote about an hour a day to physical activity. devote about an hour to physical activity a day.

Slide 2

• We do not live to eat, but we eat to live.
• SOCRATES

Slide 3

• What food do we need?
• How much food do we need?
• When should you eat?

Slide 4

• Z O F
  • Physical culture, movement, hardening
  • Positive emotions
  • Rejection of bad habits
  • Personal hygiene
  • Ecological consciousness and behavior
  • Balanced diet
• Elements of health and safety
• To slide 27

Slide 5

• Nutrition is the process of the body's absorption of nutrients necessary to maintain life, health and performance.

Slide 6

• Food undergoes complex processing in the body.

Slide 7

• Nutrients:
  • Squirrels
  • Carbohydrates
  • Vitamins
  • Mineral salts

Slide 8

• PROTEINS
  • -building material of cells of a living organism.
  • - enzymes that affect the absorption of other substances.
• According to their origin, proteins are:
  • Vegetable: rice, soybeans, peas, beans, cereals, bread, etc.
  • Animals: meat, fish, milk, eggs, etc.

Slide 9

• CARBOHYDRATES
• -energy source

Slide 10

• Carbohydrates are:
  • Sugars (glucose, fructose, lactose - sweet to the taste): in honey, in fruits, milk, sugar, sweets.
  • Starch: in potatoes, flour, cereals, pasta
  • Fiber (dietary fiber): in bran, in raw vegetables - cabbage, carrots, eggplants, etc.

Slide 11

• FATS
  • - a source of energy that protects the body from cooling
• According to their origin, fats are:
  • Vegetable: sunflower oil, sea buckthorn oil, olive oil, soybean oil, etc.
  • Animals: butter, pork fat, chicken fat, etc.

Slide 12

• "GOOD" and "BAD" fats
• “Good” light fats: vegetable fat, milk fat, fish oil.
• Animal fats, especially pork, beef, and lamb, consist mainly of refractory, “bad” fats. They are difficult to digest by the body.
• Light fats should be consumed even by those who want to lose weight.

Slide 13

• VITAMINS
  • -increases the body's resistance to diseases
  • - regulate the functioning of organs
• Lack of vitamins - HYPOVITAMINOSIS
• Excess of vitamins - HYPERVITAMINOSIS
• Complete lack of vitamins - AVITAMINOSIS

Slide 14

• According to their physical properties, vitamins are divided into:
  • Fat soluble: A, D, E, K.
  • Water soluble: B, PP, C.
• Technology 5th grade p.159

Slide 15

• MINERAL SALT
• Macronutrients:
  • Iron is part of hemoglobin
  • Potassium - removes water
  • Sodium - retains water
  • Calcium, Phosphorus - participate in the formation of bone and dental tissues
• Microelements
  • Iodine – regulates the functioning of the pancreas
  • Fluoride – participates in bone building
  • Magnesium – participates in protein synthesis.

Slide 16

• WATER
  • -part of all organs and tissues
  • -Helps the absorption of all nutrients
• Individual water norm – 40 g per 1 kg of person’s weight
• The daily water consumption rate is 2…2.5 liters. Of the total amount of liquid consumed, pure water accounts for about 1 liter; it comes with drinking water and drinks. The remaining amount (1.5 l) comes from food and is formed in the body itself.

Slide 17

• Rational nutrition is reasonable (from Latin razio - mind), proper nutrition

Slide 18

• Rational nutrition requires adherence to three basic principles:
  1. Energy balance.
  2. Variety of food.
  3. Diet.

Slide 19

1.Energy balance

• Food, assimilated and processed by the body, is a source of energy necessary for muscle function, maintaining a constant body temperature and renewing the cells that make up human tissues and organs.
• Each of us must receive as much energy as we expend during the day, i.e., energy balance must be maintained in the body.
• In the case when a person does not receive calories to compensate for energy costs, he loses weight.
• If the energy intake from food exceeds the body's energy expenditure, fat deposition is inevitable.

Slide 20

• BULIMIA is a mental condition characterized by painful attacks of a sudden increase in appetite.
• DYSTROPHY
• OBESITY
• ANOREXIA is a mental disorder expressed by a reluctance to eat when in fact the body needs nutrition (food aversion). Accompanied by physical exhaustion.

Slide 21

• The energy supplied to the body through food is measured in calories.
• Calorie (from Latin calo - heat) - a unit of measurement of the energy value of foods

Slide 22

• Knowing the type of activity, the number of hours of work and a person’s body weight, it is possible, using the data given in Table 1 (“A person’s energy expenditure on average for 1 hour per 1 kg of body weight in kcal”), to determine his daily energy expenditure.
• Energy expenditure of a student (with a body weight of 50 kg)

Slide 23

• There are special tables of the chemical composition of basic food products, from which you can calculate the calorie content of an individual dish, an entire menu, or a diet.
• Table 2 shows the calorie content (energy value) of some products (usually expressed in kilocalories per 100 g of product).

Slide 24

2. Diet variety

• Food contains all the elements necessary for a person: proteins, fats, carbohydrates, minerals, vitamins. They are all equally important.
• However, in nature there is no universal product that would contain absolutely all nutrients. Therefore, only varied food can maintain human health, and, conversely, monotonous food can lead to functional disorders.
• Satisfying the body's needs for a certain amount and ratio of nutrients.

Slide 25

• The best nutrient ratios are the ratios
  • 1 part protein
  • 1 part fat
  • 4 parts carbohydrates,
• i.e., the number of grams of fat should be the same as the amount of protein, and four times as many carbohydrates.

Slide 27

• 3. Diet - distribution of meals (meal times and quantity) during the day.
• Eating at the same hours contributes to a more intense secretion of gastric juice; in this case, food entering the stomach immediately finds a certain amount of digestive juice in it.
• On the contrary, irregular eating, i.e. eating randomly at different hours, is harmful to health and can lead to diseases of the stomach and intestines.

Dietitian, dietary nurse - specialists in the field of therapeutic and preventive nutrition.

Therapeutic nutrition rations are composed of:

They strictly calculate the volume of daily ration or individual servings, determine the methods of culinary processing of products, the composition of food, its consistency, etc. Therefore, they must have a good knowledge of the composition of basic food products, their effect on a healthy and sick body, the biological value of the constituent components and its change under the influence of a combination of products or the characteristics of their technological processing, etc.

Slide 32

• When it comes to food, don’t be greedy for any kind of food.
• Know exactly the time, place and order.
• Eat if you feel hungry -
• Food is needed to maintain strength.
• Always grind food with your teeth
• It will be healthier, the food will be used for future use.
• In pleasant company honor upon honor
• You should eat in a comfortable, clean place.
• My advice will benefit him,
• He who eats and drinks with dignity, in his turn.
• IBN SINA

Slide 33

• THANK YOU FOR YOUR ATTENTION

View all slides

Type of obesity Male type (“apple”) Excess fat is deposited in the abdominal area More common in men Associated with metabolic syndrome, diabetes and cardiovascular diseases Female type (“pear”) Excess fat is deposited in the thighs and buttocks More common in women Reliable no connection with metabolic syndrome

With excess body weight, all organs and systems of our body suffer: Cardiovascular system Respiratory organs Digestive organs Liver Endocrine system Kidneys Joints, spine Veins Types of body mass Quetelet index Risk of cardiovascular diseases Lack of body weight > 18.5 Low Normal body weight 18 .5-24.9 Normal Overweight 25-29.9 Increased Obesity I degree 30.0-34.9 High Obesity II degree 35.0-39.9 Very high Obesity III degree 40 Extremely high WITH INCREASE IN WEIGHT INCREASES SHARPLY INCIDENCE OF AH 18.5 Low Normal body weight 18.5-24.9 Normal Overweight 25-29.9 High Obesity I degree 30.0-34.9 High Obesity II degree 35.0-39.9 Very high Obesity III degree 40 Extremely high WITH INCREASE IN WEIGHT, THE INCIDENCE OF AH SHARPLY INCREASES">

Bread, cereals, potatoes - 5 or more meals daily Meat, poultry, fish, legumes, nuts, eggs daily Fats, oils - (occasionally) Sweets (limited) Dairy products: kefir, yogurt, milk, cottage cheese, cheese daily Vegetables – 5-6 servings daily Fruits 5-6 servings daily

Pros and cons of fast diets O Atkins diet (Kremlin diet) - you can eat meat, fish, dairy products, limit - fruits, vegetables. Nutritionists call this diet a “ticket to the next world,” because the diet completely excludes carbohydrates, increases the risk of developing atherosclerosis, cardiovascular diseases, promotes the formation of kidney and gallstones, and provokes hormonal disorders. O Shelton diet (separate meals). The body becomes unaccustomed to coping with mixed foods and at the slightest deviation from the diet, problems arise in the gastrointestinal tract O Montignac system (refusal of foods with a glycemic index of more than 50). Requires strict adherence to all restrictions and the slightest deviation leads to weight gain. Fast diets and various pills that guarantee weight loss in 1-2 weeks will help you maintain a good figure for a month, then you will return to your previous weight or even gain weight.

Distribution of calories by meal time breakfast 25% second breakfast 15% lunch 35% afternoon snack 10% dinner 15% 1. If you are not used to having a hearty breakfast, then you need to change your habits and diversify your diet in the morning (a few spoons of porridge, hot toast, freshly squeezed juice ), after a few days your appetite will “wake up”. 2. If in the morning “the piece doesn’t go down your throat,” then you need to get up a minute earlier. And devote this time to preparing a delicious and beautiful breakfast. 3. If you can’t force yourself to get up early, then take care in the evening. Prepare a nutritious breakfast that fits your diet and put it in the refrigerator.

Calculation of daily caloric intake age years (0.0621 x weight in kg. + 2.0357) x 240 = _____ kcal years (0.0342 x weight in kg. + 3.5377) x 240 = _____ kcal Over 60 years old (0 .0377 x weight in kg. + 2.7545) x 240 = _____ kcal Diets with a calorie content below 1300 kcal are not recommended, because in this case the body does not receive the necessary nutrients for normal life women men age years (0.063 x weight in kg + 2.8957) x 240 = _____ kcal years (0.0484 x weight in kg. + 3.6534) x 240 = _____ kcal Over 60 years old (0.0491 x weight in kg. + 2.4587 ) x 240 = _____ kcal

Calorie content in 100 g of product 100 grams of product Kcal Lean lamb 166 Lean beef 170 Lean turkey 165 Boiled sausage Low-fat sausage Sausage low-fat 500 Rabbit 180 Skinless chicken 150 Pork 357 veal 287 Chicken egg 59 Pink salmon 147 Carp 9 5 Shrimp 95 Seafood cabbage 5 Capelin 212 Herring 145 Salmon 160 Canned fish in oil Canned fish in tomato Hake grams of product Kcal Cheese 260 Low-fat kefir 30 Natural milk 60 Milk ice cream 125 Creamy ice cream 178 Curdled milk 58 Sour cream 20% fat 206 Sour cream 30% fat 293 Dutch cheese 377 Cheese processed 271 Ketchup 98 Mayonnaise 627 Vegetable oil 900 Ghee 887 Creamy margarine 746 Buckwheat 335 Potatoes 83 Pasta 332 Oatmeal 385 Rice 283 Semolina 320

Calorie content in 100 g of product 100 grams of product Kcal Green onions 22 Onions 43 Raw carrots 33 Fresh cucumbers 15 Sweet peppers 23 White cabbage 28 Sauerkraut 14 Boiled cauliflower 18 Boiled potatoes 80 Fried potatoes 264 Boiled corn 123 Fresh radishes 20 Salad 14 Beetroot boiled 42 tomatoes 19 Garlic 106 Lemons 30 Parsley 47 Rye bread 190 Wheat bread 203 Rolls, baked goods grams of product Kcal Cake Sugar 374 Caramel Chocolate 540 Marmalade, pastille Halva 510 Jams, jams Compotes, juices Apricots 46 Oranges 48 An Pineapples 46 Watermelon 38 Bananas 90 Grapes 70 Pear 42 Melon 40 Prunes 240 Rosehip 50 Apples 46 Raisins 260 Persimmon 62

Energy consumption for various types of physical activity Type of activity Kcal/hour Sleep Rest, lying awake Domestic work (washing dishes, cooking, ironing) Reading aloud Typing on the keyboard at a fast pace Working sitting Working standing Walking at a speed of 4 km/h Slow running Eating Skiing Swimming Cycling Digging

Example of calculating energy consumption per day Woman 56 years old, doctor Sleep: 8 hours x 50 kcal = 400 kcal Work in the office: 8 hours x 110 kcal = 880 kcal Household chores: 4 hours x 100 kcal = 400 kcal Rest (TV, reading books) : 2 hours x 65 kcal = 130 kcal Slow walking (road to work, store): 2 hours x 190 = 380 kcal TOTAL: 2190 kcal Taking into account gender: for women - minus 10% (200 kcal) Taking into account age 20% ( 400 kcal) TOTAL 1600 kcal. It is important to remember that for every 10 years after age 40, the body's metabolic rate decreases by 3%

Rational nutrition for diabetes mellitus type II O Bread and flour products: Rye, bran, wheat from second grade flour, on average about 200 g per day. You can eat unpalatable flour products by reducing the amount of bread. Exclude Exclude: products made from butter and puff pastry. O Soups Soups from various vegetables, cabbage soup, borscht, beetroot soup, meat and vegetable okroshka, weak low-fat meat, fish and mushroom broths with vegetables, permitted cereals, potatoes, meatballs. Exclude: Exclude: strong, fatty broths, milk soups with semolina, rice, noodles. O Meat, poultry Lean beef, veal, rabbit, chicken, boiled and stewed turkey are allowed. Exclude Exclude: fatty meats, duck, goose, smoked meats, most sausages, canned food. O Fish Low-fat varieties boiled, baked, sometimes fried. Canned fish in its own juice. Exclude: Exclude: fatty types and varieties of fish, salted, smoked, canned in oil, caviar.

Balanced nutrition for type II diabetes mellitus O Dairy products O Milk and fermented milk drinks, low-fat and low-fat cottage cheese and dishes made from it. Sour cream – limited, unsalted and low-fat cheese. Exclude: Exclude: salty cheeses, sweet curd cheeses, cream. O Cereals Carbohydrates are limited within the norm: buckwheat, barley, millet, pearl barley, oatmeal, legumes Exclude: Exclude: rice, semolina and pasta O Vegetables. Potatoes are limited taking into account carbohydrate standards (carbohydrates are also contained in carrots, beets, and green peas). It is preferable to eat cabbage, zucchini, pumpkin, lettuce, cucumbers, tomatoes, and eggplants. Vegetables can be consumed raw, boiled, baked, or stewed. Exclude Exclude: fried, salted and pickled vegetables. O Sweet dishes. You can eat fresh fruits and berries of sweet and sour varieties in any form. Jelly, sambuca, mousses, compotes, candies with xylitol, sorbitol or saccharin. Exclude: Exclude: grapes, figs, raisins, bananas, sugar, jam, candy, ice cream.

Rational nutrition for arterial hypertension You should monitor the consumption of salt (sodium chloride) 2.3 g per day = level teaspoon. The physiological norm for salt consumption is 2.3 g per day = level teaspoon. 1. Buy fresh meat and poultry, not sausages, smoked meats and semi-finished products (they contain times more salt than the daily norm) 2. Buy fresh or frozen vegetables, not canned 3. Do not buy highly mineralized mineral water with high sodium chloride content 4. Cook with a minimum amount of salt. To begin with, reduce the amount of salt by half from the usual 5. If food seems tasteless, add lemon juice or other vegetable and fruit juices to add natural flavor. In this situation, greens (parsley, dill, cilantro, etc.), garlic, onions, horseradish are indispensable. You can use allspice, basil, bay leaf, cumin, cinnamon, paprika and other spices.

Rational nutrition for arterial hypertension 6. Steam food and only then add salt. 7. Never add salt to your food at the table. Remove the salt shaker from the table. 8. Do not eat a lot of ready-made sauces - ketchup, soy sauce, teriyaki and wasabi sauces. 9. Limit the consumption of large doses of strong tea and natural coffee to 3 cups a day, and if they increase blood pressure, cause palpitations and insomnia, completely abandon them, replacing them with coffee drinks made from chicory, barley, and hibiscus tea. 10. Herbal “stimulants” are contraindicated - ginseng, lemongrass, eleutherococcus, radiola rosea. 11. In the evening, drink tea with lemon balm, mint, chamomile, valerian, hawthorn. 12. Be sure to include red fish in your menu. The omega-3 fatty acids it contains have a good effect on the condition of the vascular wall, making it less sensitive to pressor (pressure-increasing) effects.

Cholesterol-lowering products Recommended Recommended: Vegetable oils Vegetable oils: olive, sunflower, corn or soybean. Poultry: Poultry: chicken, chicken, skinless turkey. Meat: Meat: beef, veal or lean pork Grains Grains: all, preferably whole grains as they are high in dietary fiber Drinks: Drinks: still mineral water, tea, natural juices from fruits and vegetables. Seasonings: Seasonings: basil, dill, cumin, extragon, thyme, marjoram, parsley, pepper. Vegetables: Vegetables: must be consumed at least three times a week, without fat and oil, without cheese and fatty sauces. Fruits Fruits: You must eat at least two servings of fruits a day, giving preference to fruits with peel and pulp; citrus fruits must be present: oranges, tangerines, lemons. Low-fat dairy products Low-fat dairy products: milk, yogurt, cheese and cottage cheese. Fish: Fish: varieties containing Omega 3, such as salmon. Omega 3 reduces blood viscosity, reducing the risk of blood clots.

Cholesterol-lowering products Exclude Exclude: Meat and poultry: Meat and poultry: duck, smoked meats, fatty pork and beef Sausages: Sausages: fatty smoked sausages, pates, lard, ham, sausages. By-products: By-products: liver, lobes, brains. Dairy products: Dairy products: whole and concentrated milk, cream, full-fat sour cream and yogurt, fatty hard and processed cheeses. Bread: Bread: all confectionery products, bakery products with the exception of whole grains. Fish: Fish: cooked with sauces, smoked or marinated Seafood: Seafood: shrimp, squid Eggs: Eggs: no more than 2 eggs per week, and no more than one egg yolk per day When preparing foods, try not to use fat, give away preference for grilled, baked, boiled, stewed and steamed foods. When purchasing foods, always read the label carefully and choose cholesterol-free foods.

2. What you need to know to use it correctly

properties of food products?

• Food is the main source of human existence.

It contains about six hundred chemical substances, more than 90% of which have medicinal properties.

• In order to correctly use the properties of food products, you need to know their chemical composition, nutritional value, and be able to correctly formulate a diet.

Accurate knowledge of the fate of food in the body should form the subject of an ideal physiology of the future.

great Russian physiologist I. P. Pavlov

Rational nutrition "reasonable"- physiologically nutritious nutrition that helps preserve human health and maintain the normal and sustainable functioning of the organs and systems of the body.

Functions of rational nutrition:

• Ensuring growth
• Normal development
• Human life activity
• Promoting better health
• Disease Prevention

• level of physical and psycho-emotional activity
• person's ethnicity
• action of external factors
• health status

• age

Primary requirements :

• sufficient energy value of food;
• optimal qualitative and, to a lesser extent, quantitative composition of food;
• sufficient food and liquid;
• dividing the daily diet into parts;
• taking compatible foods;

• consumption of fresh foods, maximum exclusion of salt, sugar, alcohol, coffee, cocoa, tea, chocolate;

• systematic cleansing of the body from toxins

Look delicious

Beautiful serving

Name the main nutrients :

Essential Nutrients :

• proteins, fats, carbohydrates, vitamins and microelements, i.e. substances absorbed by the body;
• ballast substances, i.e. not digestible;
• toxins - harmful to the body.

PROTEINS – material for the construction of cells, tissues and organs, the formation of enzymes, hormones, hemoglobin. Proteins are a source of energy.

When 1 g of protein is oxidized, 4 kcal is released.

High consumption rate - 120 g, low - 80 g.

Functions of proteins –

• provide immunity to infections; in the absorption of fats, carbohydrates,
• provide immunity to infections; in the absorption of fats, carbohydrates,
• provide immunity to infections;
• in the absorption of fats, carbohydrates,

minerals and vitamins;

• construction of all tissues and organs.
• construction of all tissues and organs.
• construction of all tissues and organs.

Plant Proteins Animals

Something to remember!

Excess proteins –

• atherosclerosis,
• decreased immunity
• infectious diseases
• urolithiasis disease
• leads to accumulation in the body

waste (unnecessary substances)

Flaw proteins –

• reduces immunity
• anorexia
• accelerates aging
• reduces mental and physical performance
• causes a number of nervous, mental, heart and muscle ailments; leads to obesity, weakness, increased fatigue

Fats- a source of energy that is part of cells.

When 1 g of fat is oxidized, 9 kcal is released. Regulate metabolic processes in cells. Fats of plant origin participate in the respiration of cells, bringing them oxygen.

Animals

Vegetable

Something to remember!

Excess fat -

• liver damage,
• pancreas,
• obesity,
• atherosclerosis,
• cholelithiasis.

Flaw essential polyunsaturated fatty acids –

• skin lesions (eczema)
• The body's immunity and resistance to various diseases decreases.
• growth is stunted
• hormonal development is delayed
• hair loss
• liver diseases
• nervous system disorder, heart disease, stroke
• infertility

Excess carbohydrates

• formation of adipose tissue
• metabolic disease
• atherosclerosis
• diabetes
• dental caries
• vitamin B1 deficiency

Lack of carbohydrates

• fat metabolism disorder
• hypoglycemia (low blood sugar)

Something to remember!

Cellulose

Indigestible carbohydrates include cellulose. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it.

Action of fiber :

• increases the feeling of satiety;
• promotes the removal of cholesterol and toxins from the body;
• normalizes intestinal microflora, etc.

• Dietary fiber is found in most types of bread, especially wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits.

The value of fiber.

• Promotes better absorption of food.
• Once in the intestines, it swells and acquires the ability to absorb excess cholesterol and other metabolic products.
• Dietary fiber (fiber), by increasing the volume of food, causes a feeling of fullness and does not contribute to overeating.

• fiber plays an important role in normalizing intestinal function
• may reduce symptoms of chronic constipation, hemorrhoids
• also reduce the risk of coronary heart disease and certain types of cancer.

Minerals are part of all tissues of the human body, enzymes and hormones. Participate in the processes of energy formation, growth and restoration of the body.

Macronutrients Microelements

sodium, potassium, calcium, magnesium, phosphorus chlorine

iron, zinc, chromium,

iodine, fluorine, manganese

Something to remember!

Excess minerals

• growth slowdown
• arterial pressure
• heart and kidney dysfunction
• salt deposits
• urolithiasis disease
• nervous system damage

Mineral deficiency

• Selenium can lead to cancer
• heart dystrophy
• rapid aging
• lack of copper causes death from aneurysm (rupture) of the aorta or cerebral vessels,
• thyroid disease
• damage to tooth enamel

Vitamins (from the Latin Vita - life) - discovered in 1912 by the Polish scientist Casimir Funk - biologically active organic substances necessary for the normal functioning of the body.

• water-soluble (B vitamins, biotin, folic acid vitamins, nicotinic acid and nicotinamide, pantothenic acid and vitamin C)
• fat-soluble (vitamins A, D, E and K)

Sources: lean beef, liver, sorrel, egg yolk, spinach, cabbage, beets, carrots, radishes, raisins, figs, oranges, tangerines, oatmeal and buckwheat.

Something to remember!

Excess vitamins

• hypervitaminosis :

sleep disturbance

increased blood pressure

hair loss

stunting

Lack of vitamins

• hypovitaminosis : deficiency of one or more vitamins in the human body.

brittle nails, dry skin, loss of sleep, irritability, dry skin

• avitaminosis : severe form of vitamin deficiency in the human body.

Scurvy, rickets, night blindness, hair loss

Primary school students should drink about 1.5-2 liters of water daily, for high school students this norm increases to 2-2.5 liters

not only the intake of water with food, but also its formation during metabolic processes. Under resting conditions, the body produces about 350 ml of water daily.

Balanced diet- a certain amount and ratio of nutrients in the diet, which contributes to the normal and sustainable functioning of metabolic processes and the body

In 1875, the German physiologist Voith proposed using a certain indicator (Vocht index) to assess diet. It was on its basis that the formula for the ratio of proteins, fats and carbohydrates in the diet was subsequently derived.

(1:1:4 respectively).

What factors do you think are taken into account when compiling a person’s diet?

When compiling a diet, gender, age and other characteristics of the body are taken into account.

Give the answer: What is calorie content?

Calorie content- this is the amount of heat energy released by a person as a result of the absorption of a particular product.

• from the work performed,
• from physical activity,
• from gender, age,
• on geographic latitude (cold or hot climate).

• To lose half a kilogram per week, you need to create a daily deficit of 500 kcal.

• The calorie content of food should not be lower than 1000 kcal per day.

Empty calories

high calorie content and low content of essential nutritional factors

The knowledge gained in this lesson will protect you from nutritional mistakes.

Second principle: balanced nutrition

First principle: energy balance

Third principle: diet

Meals should be fractional (3 - 4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2 - 3 hours before bedtime.

Balanced diet

influences processes is a medicine for the body

occurring in the body

The basis of longevity

It ensures the normal condition of the skin and mucous membranes, improves vision, and improves the body's resistance as a whole. Vitamin B1 - found in rice, vegetables, poultry. It strengthens the nervous system, memory, and improves digestion. Vitamin B2 - found in milk, eggs, broccoli. It strengthens hair, nails, and has a positive effect on the condition of nerves. Vitamin PP - in wholemeal bread, fish, nuts, vegetables, meat, dried mushrooms, regulates blood circulation and cholesterol levels. Vitamin B6 - in whole grains, egg yolk, brewer's yeast, beans. It has a beneficial effect on the functions of the nervous system, liver, and hematopoiesis. Pantothenic acid - in beans, cauliflower, egg yolks, meat, regulates the functions of the nervous system and intestinal motor function. Vitamin B12 - in meat, cheese, seafood, promotes hematopoiesis, stimulates growth, has a beneficial effect on the condition of the central and peripheral nervous system. Folic acid - found in savoy cabbage, spinach, green peas, is necessary for growth and normal hematopoiesis. Biotin - found in egg yolks, tomatoes, brown rice, soybeans, affects the condition of skin, hair, nails and regulates blood sugar levels. Vitamin C - in rose hips, sweet peppers, black currants, sea buckthorn, useful for the immune system, connective tissue, bones, promotes wound healing. Vitamin D - in fish liver, caviar, eggs, strengthens bones and teeth. Vitamin E - in nuts and vegetable oils, protects cells from free radicals, affects the functions of the reproductive and endocrine glands, and slows down aging. Vitamin K - in spinach, lettuce, zucchini and white cabbage, regulates blood clotting.