What does a productive diet mean? The correct diet for a modern person. How many dishes should there be
Physiological values of the need for nutrients ah and energy for children, adolescents and adults developed by the Institute of Nutrition (1968). In accordance with these recommendations, the calorie content of the diets of the adult working population is standardized depending on the intensity of work. Groups of professions according to labor intensity are usually divided into four categories. Group I - workers whose activities are not associated with physical labor costs or require insignificant physical effort: employees engaged in mental work; workers whose work involves a lot of nervous tension(control panel personnel, dispatchers, etc.); all employees working while sitting.
Group II - workers in mechanized labor and the service sector, whose work does not require much physical effort; persons engaged in automated processes, workers in the radio-electronic industry, communications, telegraph, conductors, sellers, nurses, nurses.
Group III - workers in mechanized labor in the service sector, whose work involves significant physical effort: machine operators, textile workers, shoemakers, drivers of subway trains, trams, trolleybuses, etc., enterprise workers Food Industry And Catering, laundries, postmen, agronomists and foremen of tractor and field crews.
Group IV - workers of non-mechanized or partially mechanized labor, large and moderate severity; miners and miners, construction workers, truck drivers, the bulk of agricultural workers and machine operators, metallurgists, blacksmiths, logging workers, servicing earth-moving machines, etc.. In the diet, proteins, fats and carbohydrates must be balanced in certain proportions. The ratio of nutrients affects all the most important processes of their absorption both in the gastrointestinal tract and; in the cells of tissues and organs, ensures the optimal content of amino acids in protein synthesis, the process of energy formation and regulates fat metabolism in the body. The activity of digestive enzymes, and therefore the speed and completeness of their absorption, depend on the ratio of nutrients. Lack of protein leads to inhibition of enzyme activity.
For biological processes, the ratio of nutrients is important not only in the daily diet, but also in individual meals and even in individual dishes and products. Scientific substantiation of food recipes is currently a pressing hygienic task. Until recently, food recipes were based on traditional principles without taking into account digestibility and biological effects. Optimal for healthy person middle age, as already indicated, the ratio of proteins, fats and carbohydrates in the diet is 1: 1: 4, i.e. for 1 g of protein, 1 g of fat and 4 g of carbohydrates are recommended. Calorie content daily ration due to proteins should be 14%, due to fats - 30%, due to carbohydrates - 56%. In the diet of children, this ratio changes depending on age. The ratio of proteins, fats and carbohydrates in breast milk the average is 1:3:6. For children preschool age The recommended ratio is 1:1:3.6, and for adolescents the same as for adults.
For metabolic processes, the ratio between some minerals, such as calcium and phosphorus, such as 1: 1.5 or 1: 2, between carbohydrates and vitamin B1 is also important (for 1 g of carbohydrates, 4-5 mcg of vitamin BI is needed). Violation of the ratio of mineral substances leads to profound changes in the body.
DIET MODE - WHAT IS IT AND WHY IS IT NEEDED?
Why is it needed?
To understand the importance of diet for a person, you need to gain an understanding of how the body functions. At the cellular level, it is a complex biochemical system in which processes of oxidation, fermentation, breakdown, absorption, etc. continuously occur. Each of these processes requires certain “reagents” - proteins, fats, carbohydrates, vitamins, minerals, acids, alkalis and much more. The body receives the bulk of these substances from food, which is not enough to be tasty and healthy: food must go through all stages of digestion in order for the body to extract from it the components necessary for full life.
But an absent diet - too frequent, rare or chaotic meals - disables this mechanism. The human digestive system is unable to adapt to such a schedule and does not have time to secrete enzymes intended for digesting food. And instead of replenishing your energy reserves and supporting the functioning of all organs, food becomes useless and sometimes even harmful. For example, carbohydrates that have not been properly processed can become excellent soil for fermentation, and undigested protein can cause putrefactive processes.
Therefore, the correct diet of a person is not a whim of nutritionists, but, without exaggeration, a vital necessity.
FORMING A “USEFUL MODE”
How to form useful “routine” habits
To everyone’s delight, the old uncompromising concept of “diet regimen” has long been outdated. It was replaced by an intellectual approach to the formation good habits, which does not require daily feats regarding meals in the “I don’t want, but I have to” format. Scientists are sure: a person should formulate their diet with comfort for themselves.
Time and frequency of meals. No more breakfast strictly at 7:30 and dinner no later than 18:00! You can set your own first and last meal times of the day so that they fit seamlessly into your personal activity schedule. The main condition is that the interval between two meals should be at least two and no more than four hours. This diet will allow, on the one hand, not to overload the stomach, which has not yet coped with the previous portion of food, and on the other hand, not to force it to wait too long, needlessly secreting digestive juice if you are late with lunch.
Also, once you have chosen a time for breakfast, lunch and dinner that is convenient for you, try to stick to it day after day. This does not mean that you need to live with a stopwatch in your hands, but you should not delay eating for longer than 20–30 minutes. The stomach has very strict rules regarding diet, and if you regularly violate them, you may experience indigestion or other disorders.
Portion size. Although many people who monitor their diet prefer to count calories and formulate a daily diet based on this, this is not entirely the right approach. Of course, the energy value of food is very important, but its one-time volume consumed in one sitting is an equally significant criterion. Try to formulate the menu so that liquid and bulk dishes alternate. A portion of soup with compote for dessert, as well as a vegetable salad with an apple for a snack, are unsuccessful combinations. This nutritional requirement is dictated by the characteristics of the stomach walls, which can stretch greatly. A a large number of Liquids, as well as large amounts of fibrous foods (vegetables and fruits), can lead to an increase in organ volume over time, causing you to eat more and more each time.
Calorie content of dishes. Diet is not only a quantitative, but also a qualitative concept. The old advice that you should eat breakfast yourself and give dinner to your enemy is still relevant today. The first meal that activates your metabolism and provides energy for the whole day should include at least 1/3 of your daily calorie intake. Distribute the remaining 2/3 to other meals: the main caloric stimulus has already been received, and all that remains is to maintain energy reserves for sufficient level with the help of nutrition.
A NUTRITIONAL MODE WITHOUT DISRUPTIONS IS SIMPLE
Is it possible to break the routine sometimes?
At first glance, it may seem that a person’s diet consists of desires clenched into a fist and life strictly according to a schedule. But in reality everything is much simpler. Once you get used to eating at certain hours, you will not be able to imagine how you could live differently before.
Parties with friends, corporate meetings, culinary fairs and simply gourmet dinners at a restaurant - all this can still be present in your life and coexist perfectly with an established diet. And in situations where it is impossible to tear yourself away from delicious cakes in time, a snack on the run or a missed breakfast or lunch is more than made up for help will come Micrasim®. The activity of Mikrasim® digestive enzymes is maximal within 30 minutes after ingestion*, promoting more efficient digestion of food. Even with a slight violation of the usual diet, Mikrasim® helps to maintain wellness and activity. A person is capable of a lot when he has someone like that next to him. reliable assistant!
* see instructions for medical use Micrasim®
Why do you need a diet?
An important role in the efficiency and rhythm of work digestive system, physical and mental activity, plays a diet
Man, like any biological system, is subject to rhythms. Biological rhythms are periodic changes in the nature and intensity of biological processes in the body under the influence of internal and external factors. The body needs biological rhythms for efficient, coordinated work with the least energy expenditure. The body's biorhythms are synchronized with the external rhythms of nature: the change of day and night, the seasons; external rhythms also include social rhythms, such as work schedules.
There is a general biorhythm of the body and biological rhythm each organ, organ system and even individual cells: heart rhythm, breathing rhythm, gastrointestinal rhythm, etc. The central nervous system controls internal biorhythms and synchronizes them with each other, as well as with external rhythms.
If the heart has an independent rhythm, then the rhythm gastrointestinal tract directly depends on the diet. When a person adheres to a diet day after day, the processes of digestion and assimilation of food proceed normally. This mode tunes the digestive system to salivation, secretion of digestive juices and metabolic processes for a certain time. This is why diet is so important for a person.
The diet must be followed by everyone without exception. The optimal frequency of meals is 3-4 times a day: breakfast, lunch and dinner.
Another question is how you distribute the daily amount of calories between breakfast, lunch and dinner. Here strict rules no, individual characteristics of age, gender, lifestyle, nature of work, body characteristics and other factors are taken into account. Everyone chooses the option that best suits their individual needs.
As a rule, the morning meal cannot be plentiful and high-calorie, since the concentration of nutrients in the body after a night's rest is quite high. In addition, human physiology is such that eating and digesting food automatically switches the body to rest and relaxation mode. Blood flows to the digestive organs and flows away from the brain and skeletal muscles, mental and physical performance, which is completely inappropriate at the beginning of the working day. Therefore, breakfast should be relatively light, consist of easily digestible food - it can be a drink and 2-3 slices, and usually a person does not feel hungry until 12-13 o'clock.
Lunch (about 1 p.m.) should also not overload the body due to known effect, caused by energy expenditure for digestion and blood redistribution. Therefore, a vegetable salad or a couple of fruits, a drink and a sandwich may be recommended for lunch.
Dinner is the last meal of the day, and the result working day may be the most plentiful and satisfying. During dinner, the missing calories are supplied. A hearty dinner transforms the fatigue of a working day into relaxation.
It is unacceptable to go to bed feeling hungry, since the food dominant existing in the central nervous system makes it difficult to fall asleep.
We should not forget about drinking regime. Everyone knows that water is very important for the functioning of the body. Daily requirement about two liters in water.
It should be noted that the proposed daily food distribution is general character and does not take into account the individual and professional characteristics of a person mentioned above. So, for a person employed in production with high costs of manual physical labor, the diet should be different, as well as for a person working in shifts, etc.
The concept of “diet mode” includes:
- 1) the number of meals during the day (multiplicity of meals);
- 2) distribution of the daily ration according to its energy value, chemical composition, food set and weight into individual meals;
- 3) time of meals during the day;
- 4) intervals between meals;
- 5) time spent on eating.
Correct mode nutrition ensures the efficiency of the digestive system, normal absorption of food and metabolism, and good health. For healthy people, 3-4 meals a day are recommended at 4-5 hour intervals. Eating 4 meals a day is most conducive to mental and physical work. The intervals between small meals can be 2-3 hours. Eating food earlier than 2 hours after the previous meal is not advisable. Eating between main meals interrupts the appetite and disrupts the rhythmic activity of the digestive organs. At fast food food is poorly chewed and crushed, and is not sufficiently processed by saliva. This leads to excessive stress on the stomach, worsening digestion and absorption of food. When you eat in a hurry, the feeling of fullness comes more slowly, which contributes to overeating. The duration of meals during lunch is at least 30 minutes. In the first hour after eating a large meal, drowsiness occurs and performance decreases. Therefore, during a break from work, the food consumed should not exceed 35% of the energy value and weight of the daily diet, and should not include difficult-to-digest foods (fatty meat, legumes, etc.). Dinner should not contain foods that burden secretory and motor functions digestive organs, causing increased gas formation, bloating (flatulence) and nocturnal gastric secretion ( 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, and baked goods.
Systematic eating disorders (dry food, rare and generous receptions food, disordered eating, etc.) worsen metabolism and contribute to the occurrence of diseases of the digestive system, in particular gastritis. Eating a lot of food at night increases the possibility (serves as a risk factor) of myocardial infarction, acute pancreatitis, exacerbations peptic ulcer and other diseases.
Changes can be made to the considered basic requirements for the diet, taking into account the nature and time (shift work) of work, climate, individual characteristics person. At high temperature air, appetite decreases, the secretion of the digestive glands is inhibited, and the motor function of the gastrointestinal tract is impaired. Under these conditions, you can increase the energy value of breakfast and dinner, and reduce the energy value of lunch to 25-30% of the daily value. It has been established that the need for food intake is related to the individual characteristics of the daily biorhythm of body functions. For most people, an increase in the level of these functions is observed in the first half of the day (“morning type”). These people normally accept a hearty breakfast. For other people, the level of body functions is reduced in the morning, and it increases in the second half of the day. 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 medical procedures. The Ministry of Health has established at least 4 meals a day for treatment and prevention and sanatorium-resort institutions. The same regime is desirable in sanatoriums. Eating 5-6 times a day is necessary in case of exacerbation of peptic ulcer, cholecystitis, myocardial infarction, circulatory failure, condition after gastric resection, in postoperative period etc. With frequent, fractional meals, a more even distribution of the energy value of the diet is necessary for breakfast, lunch and dinner. With 4 times nutrition easy The 2nd dinner is preferable to the afternoon snack, since the night break between meals should not exceed 10-11 hours. With 5 meals a day, an additional 2nd breakfast or afternoon snack is included, 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 due to peptic ulcer disease). Patients whose temperature rises in the evening and their health worsens should receive at least 70% of the daily energy value in the morning and afternoon 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 related to 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 (after lunch it is worse than after breakfast). Thus, an interval between meals and procedures or a reduction in the amount of food eaten before procedures 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 times a day or 5-6 times a day. It depends on the profile of the sanatorium 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 work and nutrition regimes. In the “Recommendations on the principles of organizing dietary (therapeutic) nutrition at the place of work, study and residence of the population in the public catering system” (given by the Ministries of Trade and Health of the USSR on 17.12.79 and 24.01.80, respectively, and the Department of the All-Russian Central Council of Trade Unions for state social insurance 11.02.80) an approximate distribution is given dietary rations with 4 meals a day (). These recommendations also apply to sanatoriums.
Replenishment of energy costs of the body occurs due to nutrients. Food should contain proteins, carbohydrates, fats, mineral salts and vitamins in small quantities and correct ratio. The digestibility of nutrients depends on the individual characteristics and condition of the body, on the quantity and quality of food, the ratio of various constituent parts it, the method of preparation. Plant foods are less digestible than animal products because plant foods contain large quantity fiber.
The protein diet contributes to the implementation of the processes of absorption and digestibility of nutrients. When carbohydrates predominate in food, the absorption of proteins and fats is reduced. Replacement plant products products of animal origin enhance metabolic processes in the body. If instead of vegetable proteins you give meat or dairy products, and instead rye bread- wheat, then the digestibility of food products increases significantly.
Thus, in order to ensure proper human nutrition, it is necessary to take into account the degree of absorption of foods by the body. In addition, food must necessarily contain all the essential (essential) nutrients: proteins and essential amino acids, vitamins, highly unsaturated fatty acid, minerals and water.
The bulk of food (75-80%) consists of carbohydrates and fats.
Diet– quantity and composition of food products, necessary for a person per day. It must replenish the body’s daily energy expenditure and include all nutrients in sufficient quantities.
To compile food rations, it is necessary to know the content of proteins, fats and carbohydrates in foods and their energy value. With this data, it is possible to create a scientifically based diet for people of different ages, gender and occupation.
Diet and its physiological significance. It is necessary to follow a certain diet and organize it correctly: constant hours of meals, appropriate intervals between them, distribution of the daily diet during the day. You should always eat at a certain time, at least 3 times a day: breakfast, lunch and dinner. Breakfast's energy value should be about 30% of the total diet, lunch - 40-50%, and dinner - 20-25%. It is recommended to have dinner 3 hours before bedtime.
Proper nutrition ensures normal physical development And mental activity, increases the performance, reactivity and resistance of the body to environmental influences.
According to the teachings of I.P. Pavlov about conditioned reflexes, the human body adapts to a certain time of eating: appetite appears and digestive juices begin to be released. Proper intervals between meals ensure a feeling of fullness during this time.
Three meals a day is generally physiological. However, four meals a day are preferable, in which the absorption of nutrients, in particular proteins, increases, the feeling of hunger is not felt in the intervals between individual meals and the a good appetite. In this case, the energy value of breakfast is 20%, lunch - 35%, afternoon snack - 15%, dinner - 25%.
Balanced diet. Nutrition is considered rational if the need for food is fully satisfied in quantitative and qualitative terms, and all energy costs are reimbursed. It promotes proper growth and development of the body, increases its resistance harmful effects external environment, promotes development functionality body and increases labor intensity. Rational nutrition involves the development of food rations and diets in relation to various populations and living conditions.
As already indicated, the nutrition of a healthy person is based on daily food rations. The diet and diet of the patient is called a diet. Each diet has certain components of the diet and is characterized by the following features: 1) energy value; 2) chemical composition; 3) physical properties(volume, temperature, consistency); 4) power mode.
