Description of the presentation on individual slides:
1 slide
Description of the slide:
Proper nutrition Healthy food is one in which everything necessary for our body is present and everything harmful is absent: pesticides, nitrates, herbicides, dyes, "food" additives. Enough food keeps you going. The excess will have to be worn by your feet. Saadi
2 slide
Description of the slide:
Nutrition should be balanced A balanced diet provides for the optimal ratio for the human body in the daily diet of proteins, fats, carbohydrates, mineral salts, vitamins.
3 slide
Description of the slide:
Average Daily Nutrient Requirement Carbohydrates 400-500g Proteins 100-110g (1/3 of protein should be of animal origin) Fats 60-80g (1/3 of fat should be of plant origin) Minerals (calcium, phosphorus, potassium, magnesium, etc.) - provide bone structure, are regulators of many physiological processes; Vitamins - necessary for the regulation of metabolism and vital processes Vitamin C (50-100 mg), Vitamin B (1.5-2 mg), Vitamin A (1-2 mg), Vitamin D (2.5 mcg)
4 slide
Description of the slide:
Useful products Porridge is our mother, bread is the breadwinner. Bread contains proteins, fats, vitamins and minerals. Porridge improves digestion, liver function.
5 slide
Description of the slide:
Useful products Anthem to milk Milk is a useful product, Everyone likes it very much, We are familiar with it from the cradle, I drink it and eat it! There are so many vitamins in it - And there is no tastier product! We are given his cow, Strengthen immunity. Drink milk children At school or at home, You remember my advice And you will be healthy! When the Azerbaijani centenarian Majid Agayev, who has crossed the 140-year mark, was asked what he eats, he named milk, brynza (homemade cheese), curdled milk and vegetables.
6 slide
Description of the slide:
Useful products They say I'm bitter, they say I'm sweet, I grow a green arrow in the garden. I am the most useful, in that I give you my word, Eat me with everyone, you will be healthy! With orange skin, It looks like a ball, But the center is not empty, But juicy and tasty. It's not very easy to guess - This is the kind of fruit I know - It's not about coconut, Not about pear, not about plum - There is still such a bird, They call it the same - ... baskets. Whoever loves me is glad to bow. And the name was given to me by my native land. Long-legged boasts: - Am I not a beauty? And just something - a bone Yes, a little red blouse! For a curly tuft, the Fox was dragged from the mink. To the touch - very smooth, To the taste - like sugar is sweet.
7 slide
Description of the slide:
Stop, my friend, stop! Avoid this food! Currently, in order to give the products color, taste, aroma, the desired consistency and increase the shelf life, food additives are used that are dangerous to human health. The king of flavorings - monosodium glutamate - E 621 - enhances taste perception, affecting the pleasure centers. E621 - negatively affects the brain, disrupts the psyche of children, worsens the condition of patients with bronchial asthma, leads to destruction of the retina and glaucoma.
8 slide
Description of the slide:
Carbonated water: to drink or not to drink? Often, dyes E110, E124, E133 are added to foods and drinks, which have a mutagenic, allergenic, carcinogenic effect and are dangerous. We conducted an experiment with carbonated drinks. White eggs were placed in carbonated drinks of various colors for 2 hours. Result: the eggs are colored. Decide for yourself!
Improper nutrition is the main problem of the appearance of extra pounds. Unfortunately, they do not come alone, but also bring various diseases with them. Gastritis and cholecystitis, metabolic disorders, skin and cardiovascular diseases, problems with the central nervous system, it is not without reason that a person is what he eats. But most often we think about what we put on our plate only when our favorite dress stops fastening. All other problems are usually attributed to external factors and treated exclusively with medication. What is proper nutrition? How to start your journey to health and longevity? Let's take a closer look at this issue today.
Relevance of the problem
It would seem that today supermarkets are simply bursting with variety. Every day you can choose for yourself only the most useful and delicious products. And doctors are faced with the fact that the problem of excess weight is becoming more acute every year. Maybe it's the lack of information? But it seems that the media constantly trumpets about what proper nutrition is. Where to start - it is this problem that becomes a stumbling block for most people. You need to somehow redraw your menu, get used to cooking without excess fat, reduce portions and increase the number of trips to the dining room. And there is not enough time. And here we are again, having run half-starved all day, we take a pack of semi-finished products in the store, while promising ourselves that everything will change from tomorrow.
You are not on a diet
And indeed it is. A diet is a short-term and rather serious restriction of the diet. At the same time, having completed the course, a person begins to make up for lost time and eat sweets with redoubled energy. So diets are to blame for all our troubles? Of course not. Any of them should be developed by a nutritionist, taking into account the tasks. At the same time, after the end of its term, it is extremely important to switch to proper nutrition. Where to begin? It is logical to assume that from the preparation of the menu.
Mode is the basis of health
The fast pace of life makes us increasingly refuse to cook homemade food. When to go grocery shopping and stand for hours at the stove, when you barely have time to just cook store-bought dumplings? Then we have to slightly change the wording written above. Where does proper nutrition begin? Off the regime! It is necessary to eat at least 5 times a day, in small portions. You need to have breakfast an hour after waking up, and dinner at least 2 hours before bedtime. It is not necessary to strictly adhere to the generally accepted schedule, especially if you get up very early or, conversely, late. Spread your meals over your waking hours.
Main stimulus
Not everyone knows how to eat right. And sometimes people, after reading hundreds of books, still continue to go to fast food cafes. What needs to be cleared up first? The mental and physical state of a person depends on what he eats. There is a direct relationship between diet and life expectancy. It has been proven that bowel cancer is directly related to long-term consumption of fatty foods with a minimum of vegetable fiber.
Therefore, it is necessary to analyze your diet and completely redraw the list of purchases made. Proper nutrition involves the use of fresh products and minimal heat treatment, and this can only be ensured if you cook yourself. Therefore, you will have to carve out an hour of evening time for cooking the next day, and take something useful with you to work.
Useful products: what is included
The question is already on edge. Yes, everyone knows about the need to eat fish and lean meats, vegetables and fruits, as well as cereals. The body also needs dairy products. But we are faced with the fact that the stores sell frozen meat soaked in antibiotics, cottage cheese and cheese made from palm oil, butter, in which there is only margarine, although this is not indicated on the packaging. How to eat right if all foods are stuffed with chemicals?
Indeed, the question is complex, but there is a solution. Try shopping at weekend fairs. Here, farmers bring vegetables and fruits grown in their garden plots, as well as their own fattened and slaughtered animals. Proper, healthy eating starts here, not in supermarkets.
Balanced Diet
No matter how useful certain products (for example, apples) are, they cannot replace all the others. Your body must receive all the necessary fats, proteins and carbohydrates. This is another reason why proper, healthy eating is considered something very difficult. Just imagine endless tables in which the composition of this or that product is written, what goes with what and what does not. But our goal is not to fill our heads with numbers, but to explain in an accessible way how to combine products in the right proportions.
golden rules
Every day we should consume 5 food groups per day. These are meat and eggs, offal, cereals and grains, vegetables and fruits, milk and dairy products. Moreover, they should not enter the body all together. Ideally, if each of the five meals includes one product from each group.
You need to learn how to distribute food in the daily diet. For breakfast, it is preferable to choose cereals, grains or dairy products. As a lunch, meat products and fresh vegetables are optimal. For dinner, choose light but hearty meals. This is fish or dairy products, stewed vegetables or lean meat. For a snack, it is best to use fruits.
Only the first step is difficult
What is, becomes approximately clear. Now let's look at it from a practical point of view. We will be helped by the advice of a nutritionist, where to start proper nutrition. What is the most important thing in the process of eating? This is enjoyment. If you do not like the food, then most likely you will quickly refuse it. Therefore, first of all, look for among the useful products those that you love the most.
Proper nutrition at home begins when you choose to buy less flour and sweets and more vegetables and fruits. You can complete the design yourself. Olive oil instead of mayonnaise, veal instead of pork or lamb, whole grain bread instead of buns. Note that you are not on a diet, you do not need to immediately set yourself up that you can no longer afford your favorite foods and dishes. Just their consumption should be reduced. If it is chocolate, then let it be expensive, with the maximum amount of cocoa. If the pie is homemade, with fruit, sour cream, not margarine.
The first step in transitioning to a healthy diet is understanding what you are currently putting in your mouth and how it will be processed by the body. Instead of watching TV and mindlessly stuffing chips into yourself, try imagining this oil-soaked potato slice exuding fat right into your stomach. How modified fats and salt clog your blood vessels, cause obesity. Believe me, soon you yourself will not want to touch the chips. So, gradually, a person painlessly refuses store dumplings and sausages, sweet soda and much more.
Let's move on to the menu
It will be most convenient to immediately write down what you will be cooking in the next few days, and based on this, purchase products. Now you will have a useful basket and a clear plan for what you will serve to your family. When compiling the menu, it must be taken into account that the needs of a woman, a man and a child can be very different. The components of proper nutrition are healthy foods that we have already discussed above. Now let's think about what can be prepared from this.
Diet for the modern woman
Do not forget that this is the basis, the backbone. We will give you a sample of proper nutrition for a woman. The menu may change depending on how active you are.
Traditionally, we start on Monday. For breakfast, boil 200 g of oatmeal in water. Add one apple, a teaspoon of honey and 50 g of cottage cheese. For lunch, a portion (250 g) of soup. Today it can be cheese and vegetable salad. For an afternoon snack 1 banana, and in the evening 200 g of shrimp and a few cucumbers.
The second day begins with 200 g of porridge. Buckwheat would be an excellent choice. For second breakfast banana and persimmon. At lunch, 250 g of soup. For a change, you can cook from dried mushrooms, 100 g of steam cutlets and a little rice. For the second snack, coleslaw. And in the evening, please yourself with a vegetable casserole, adding 200 g of fish or mussels to it.
A sweet breakfast is the key to a good mood, so prepare 150 g of banana-curd casserole and 20 g of dried apricots. Second breakfast - 100 g of natural yogurt. For lunch, 250 g of soup and stewed vegetables. For an afternoon snack, 2 loaves of bread with jam, 1 apple and kefir. For dinner, 250 g of chicken breast and 100 g of vegetable salad.
So what do you think of the menu? Proper nutrition for a woman is not necessarily boring and hungry. Once a week, you can afford one forbidden dish, whether it be a sandwich with mayonnaise, a barbecue or a cream cake.
Nutrition for the strong half of humanity
If a woman needs more fermented milk products, then a man needs meat and cereals. Protein must be present in sufficient quantities, otherwise muscle mass begins to suffer, as well as the heart. Therefore, proper nutrition for men necessarily includes meat and fish. In short, a man needs to eat carbohydrate-containing foods for breakfast, proteins for lunch, and complex carbohydrates for dinner again. Let's look at the example of one day:
- Breakfast - whole grain porridge with milk, fresh fruit, green tea. Or scrambled eggs with tomatoes and basil, whole grain bread, fruit and yogurt.
- The second breakfast should be regardless of the workload. This is a boiled egg or cottage cheese, bread, tea, yogurt.
- Lunch is the main meal. You can choose lean meat with rice and vegetable salad. An alternative would be lentil soup, cottage cheese and bread. Or borscht, salmon and fresh vegetables.
- An afternoon snack is also a must. This is a salad of vegetables, fruits and nuts.
- Dinner - baked potatoes and shrimp salad, fresh fruit. In addition, it can be beef liver and cauliflower garnish, grain bread.
- Before going to bed, kefir and fresh fruit.
And again, nothing complicated. Proper nutrition for men does not imply a hunger strike, rather, on the contrary. A varied diet allows you to maintain all organs and systems in order.
Do not forget that this is not a short-term diet, but proper nutrition. Recipes, menus - it's better to think over everything in advance in order to go to the store with a ready-made list. If there is something that you cannot live without, then write out these products in a separate list and distribute them evenly over all days of the week.
Food preparation is also a whole science. Avoid fatty, rich broths. Better vegetable soup and a separate piece of stew. Fried, flour, sweet - this is also a forbidden group. Once a week you can treat yourself to a pie, but not more often. It is best to stew, boil or stew foods. The diet should contain a large number of raw vegetables and fruits. Portions should be small. If you get hungry, it is better to have a few nuts or water with honey on hand. For example, 200 g of boiled chicken and 1 large cucumber is a completely normal dinner.
Hello dear readers! Proper nutrition, as it should be so that our body suffers less. After all, food stuffs clog it first of all.
Unfortunately, we do not always pay attention to what we eat and how. All people want to be healthy and happy. What kind of happiness without health can we talk about! We all need the right advice about nutrition and health.
Our health does not depend on the food we eat, but on how it is absorbed in the body. From the article you will find out which food is the main supplier of carbohydrates. What harm does obesity, etc.
Proper nutrition
Before we can begin to eat right, we must rid the body of harmful substances and stop the penetration of diseases. What you need to do for this is to rinse the large intestine.
If we rid the colon of harmful substances, we can stop the development of the disease. And proper nutrition will saturate the body with a large number of substances that are needed.
Our cells, having received proper nutrition and, accordingly, a sufficient amount of useful substances, will retain the energy received, which will fight diseases. It is very important what the body took, and not what we ate.
It turns out that the movement of blood depends on how we chew. Therefore, thanks to the thorough chewing of food, we will not only drive the blood through the body, but also purify it.
What happens if you don't eat right
If you do not eat right, then nothing will save you from diseases. Still very much depends on chewing food. You need to chew carefully and calmly. The more thoroughly you grind the food, the more saliva will separate.
The essence of proper nutrition
What is the essence of proper nutrition:
- if you are depressed
- anger
- anxiety
- fear
- grief, etc.
All this disrupts the normal secretion of gastric juice. What happens as a result is that the food that is in the stomach is not processed. She begins to wander and rot.
Diarrhea may begin. If the stomach is full, it is very hard not only for him, but also for the heart. This can provoke a heart attack, and unfortunately we don’t even know about it.
Proper nutrition is first and foremost a healthy diet. Vegetable protein is very important. It should be in moderation, and its excess can undermine strength. What do you think is the essence of proper nutrition?
What is the essence of proper nutrition:
First of all, it is healthy food, which can not shorten, but prolong our life. This includes less processed foods. What do you think is the most important source of carbohydrates? starch.
Eating raw vegetables that contain starch is very good for health. But if you eat boiled food that contains starch, it cannot be dissolved with alcohol or water. The blood becomes clogged if such starch enters it.
Proper nutrition diet
What should be the diet of proper nutrition: in our diet there should be a little of everything, since without a variety of food it is also bad. But we must know that hardening begins in the liver due to the abundant absorption of white flour, since it contains a lot of starch.
Rye flour is much healthier because it does not have the same gluten as white flour. In the diet of proper nutrition should be vitamins and minerals. In this case, the food will be well absorbed.
Without these components, starch simply poisons our body. Always remember that atherosclerosis comes with nutrition, not with age. It is imperative that in the diet of proper nutrition there are more such foods that contain dietary fiber.
Dietary fiber is found in:
- cabbage
- apples
- potatoes
- apricots, etc.
If our body does not receive enough vitamins, it affects performance. Recovery slows down if you get sick. The body needs calcium.
Proper nutrition for every day
How to distribute proper nutrition for each day so that it is beneficial to the body. The first is calcium. If there is a lot of it in the body, it will slow down aging. To keep our body healthy, especially teeth.
Eat:
- beets
- carrot
- salad
- nuts
- leek
- celery
- cabbage, etc.
Do not drink a regular protein meal with a sweet drink, you will earn:
- gastritis
- stomach ulcer
- indigestion
With problems in the duodenum, changes begin in the pancreas and thyroid gland. Obesity may set in. The limbs become cold, the work of the intestines is disturbed, the blood changes.
You all know that obesity is the first step towards diabetes. The stomach starts to hurt and it needs to be treated. Therefore, it is very important that proper nutrition for every day is thought out.
Proteins in the body are digested within two hours, carbohydrates twenty minutes or so. Therefore, eat less protein than carbohydrates with meals.
As a result, proteins will pass from the stomach to the intestines along with carbohydrates, even if undigested pieces remain.
It is very important to know:
Alkali digests carbohydrates, while acid digests proteins. So in the stomach, alkali and acid neutralize each other. It is very important that the food was healthy, and healthy - this means proper nutrition. Our whole life depends on it, this is how we are arranged.
Please leave your feedback if you liked the article. Your opinion is very important. This will help write articles more interesting and useful. I will be infinitely grateful if you share information with friends and press the buttons of social networks.
Be healthy and happy.
Video - Myths about proper nutrition
Proper nutrition. What it is
Proper nutrition is a set of systems and principles, recommendations and diets for each individual, based on his state of health, national and cultural affiliation, as well as personal preferences. Proper nutrition can be a universal and indispensable healer. In any case, you can choose a therapeutic and restorative diet that will normalize the body's metabolism, make up for the deficiency of vitamins and trace elements, and increase immunity. It should be balanced and consist of proteins, fats and carbohydrates.
Moreover, the amount of proteins, fats and carbohydrates in the food taken should correspond to that amount. Protein products of animal origin, most often recommended to us as the most useful.
Beef is one of the main suppliers of complete proteins in human nutrition, it is especially useful for the elderly. Beef helps to successfully cope with fatigue, is useful for iron deficiency anemia, is rich in trace elements and vitamins necessary to strengthen the immune system. British doctors advise men who have high levels of bad cholesterol to eat about 200 grams per day of lean beef, cholesterol is reduced by almost 20%. Beef liver is rich in vitamins: A, E, C, B1, B2, B6, B12, PP, etc. Beef liver is also a supplier of mineral salts: potassium, magnesium, phosphorus, sodium, iron, copper, zinc, etc. The highest content iron, found in beef liver in relation to other similar products and is 8.4 mg.
Turkey is a tasty, healthy, dietary meat. Turkey is rich in such trace elements as: calcium, magnesium, phosphorus, iron, sulfur, sodium, selenium, potassium, manganese, iodine, as well as vitamins: B2, B6, B12, PP. Since the turkey is rich in protein, it gives us much more vital energy than any other meat. Turkey is rich in phosphorus no less than fish. Turkey meat contains the so-called vitamin PP, with a lack of which cellulite, beriberi, and brain disorders can occur.
Chicken meat is rich in proteins, linoleic acid, which stimulates the immune system, vitamins A, B1, B2, B6, so it is important for the heart, as well as glutamine, which is a stimulant of the central nervous system and strengthens the body.
The same group includes fish and seafood, which also need to be consumed regularly. Omega-3 polyunsaturated fatty acids contained in fish and seafood will really help to increase the body's defenses, in addition, Omega-3 is a structural substance of the brain and retina, which is why we need to take it daily, especially for those people who work all day with a computer. A very good Omega-3 product, ready-made, with a selected preventive dosage, is available from NSP, try it and you will see how high-quality the product is, made by squeezing meat (not liver) from cold sea fish (declared from salmon). Also help to improve immunity and quail eggs. Try to drink them raw on an empty stomach in several pieces (rich in phosphorus, potassium, iron, and other trace elements) - 5 pieces correspond to 1 chicken.
Protein is also found in plant products such as peas, soybeans, beans, beans and nuts, as well as in dairy products: cottage cheese, cheese.
For a balanced diet and good immunity, you can, and sometimes need to include the following fats in your diet.
Fat is animal fat, it is needed by the body in the same way as vegetable fat. Normally, you can eat 30 g of fat per day. Fat is contraindicated in diseases of the liver and gallbladder.
Butter is a concentrated product made from milk fat. Oil is a valuable source of phosphatides (complex lipids that are part of all living cells and play an important role in life processes), polyunsaturated fats and vitamin L. Milk fat in butter has a beneficial effect on the state of the immune system, skin and visual acuity.
The third component of a balanced diet is carbohydrates. They should also be present in our diet. Carbohydrates are different - quickly digestible (sugar), slowly digestible (starch), ballast (fiber). What kind of food can fill this section? First of all, this is our primordially Russian food - cereal cereals with various vegetable or fruit additions.
Buckwheat porridge- an excellent low-calorie product that contains a large amount of magnesium, which brings many benefits to people with diabetes. There are also a lot of vitamins in buckwheat porridge.
Rice porrige. Rice is a real storehouse of fiber, high-quality starch and B vitamins. However, the greatest benefit is folic acid, which is found in large quantities in rice porridge.
Millet porridge It is very useful for people with cardiovascular diseases. Such porridge perfectly removes excess salts from the body, so people who want to lose extra pounds will appreciate its beneficial properties. Millet contributes to the rapid removal of antibiotics from the body, which helps to recover faster after serious illnesses.
Corn porridge useful primarily because of its ability to remove harmful substances from the body, such as radionuclides and toxins. And due to the fact that corn porridge contains a large amount of fiber, its regular use in food helps to cleanse the gastrointestinal tract from toxins accumulated in it.
Pearl barley. The main wealth of pearl barley is phosphorus and fiber. Pearl barley is almost twice as high as other cereals in their content. Phosphorus is not only necessary for normal metabolism and good brain function, but is also considered the main trace element for athletes, because it is phosphorus that provides the speed and power of muscle contractions.
Semolina- these are crushed particles of wheat grain, whose size does not exceed 0.75 mm. Due to its size, semolina cooks quickly, which allows you to keep useful substances in it to the maximum, and there are a lot of them. Semolina contains proteins, starch, vitamins E and group B, a significant amount of minerals, including calcium, potassium, sodium, phosphorus, magnesium, and iron. At the same time, there is very little fiber in semolina, which makes it possible to use it for dietary nutrition of people with diseases of the gastrointestinal tract and even after operations on the intestines and stomach.
Barley porridge- the product is not particularly high-calorie and contains only 325-330 kcal per serving, and the porridge itself is rich in such useful substances as vitamins A, D, PP and from group B, a lot of phosphorus, magnesium, potassium, iron, manganese, zinc, copper, cobalt, bromine, iodine, chromium and other minerals, pantothenic, folic and other amino acids, as well as very valuable natural fiber. Therefore, the benefits of barley porridge are noticeable primarily to those who suffer from malfunctions in the digestive system, especially in chronic diseases of the small intestine and stomach.
When compiling your diet, do not forget about vegetables and herbs that are necessary for our body.
Daily consumption of vegetables and other greens is a necessary element of replenishment of natural vitamins and microelements in our body. The benefits of vegetables cannot be underestimated, because when we eat cabbage, zucchini, eggplant, cucumbers or tomatoes, add parsley, dill, celery, etc., almost all useful vitamins and microelements enter our body.
Naturally, all vegetables should be consumed fresh, because this is the only way they retain their full usefulness. Most of the benefits in fresh vegetables are found in the form of magnesium, potassium, phosphorus, iron and zinc. Only with the help of vegetables when eating meat will it bring the desired benefits.
Ham, vacuum-packed cold cuts, sausages, sausages, sausages (boiled and smoked), semi-finished products (cutlets, fish sticks), dumplings, pates, stew, fish (cold and hot smoked), crab sticks, ketchup, mayonnaise, refined oils , margarine, butter less than 80% fat, processed cheese, all marinated (containing vinegar) products, all store-bought juices, cold bottled teas and energy drinks, brewed tea bags, soda, instant coffee, canned salted herring, croutons, chips , salty
nuts, imported jams, glazed curds, yoghurts with a shelf life of more than 10 days, kefir and milk with a shelf life of more than 7 days, salads and other dishes made in supermarkets, condiments and sauces in cubes and bags containing monosodium glutamate (flavor enhancer) , yeast, yeast bread, beer.
Rules for a healthy balanced diet
To be beautiful, healthy and stay in shape, you do not have to make prohibitively great sacrifices, give up all conceivable pleasures and eat exclusively green leaves. You can eat almost everything, the main thing is to remember the measure.
1) Don't skip meals. This is especially true of breakfast - the most important energy injection during the day.
2) Do not exclude carbohydrates from your diet! Every day you need to consume enough carbohydrates with food.
3) Every major meal (lunch or dinner) should contain vegetables - raw, boiled or steamed.
4) Be sure to arrange intermediate snacks - lunch and afternoon tea. Preferably they should consist of 200 g of fruit.
5) Despite the delicious taste and our great love for them, cheeses are a very fatty food. Try to limit their consumption to 2-3 servings per week. Even better - limit yourself to one.
6) Fish is an essential ingredient in almost any healthy diet. Use it 2 times a week!
7) Include vegetables, eggs and tuna in your weekly diet - this combination of various products allows you to get all the necessary elements, stay fit and stay healthy.
8) Choose boiled or steamed vegetables or vegetable salads as a side dish. Tomatoes, zucchini, carrots and lettuce are a worthy addition to meat dishes.
9) High-calorie meat dishes in sauces (such as stew, beef stroganoff and others) can only be eaten once a week, and accompanied by vegetable side dishes, and not cereals, pasta or potatoes.
10) At one meal, avoid combining foods of the same composition. For example, it is not recommended to combine meat with cheeses, bread with pasta, potatoes with bread.
11) Cooking should be as simple as possible: boiling, steaming, grilling. Long cooking in oil and sauces should be abandoned.
12) Limit the amount of oil (both vegetable and butter) when cooking. It is preferable to stew dishes on water, vegetable broth, tomato juice.
13) If you still cook in oil, then choose olive oil, and no more than 5 teaspoons per dish.
14) You can eat sweets, but in moderation and better in the morning.
15) You must drink at least 1.5-2 liters of water per day, and you will have to give up carbonated sweetened drinks and alcohol.
Levina Nina Gennadievna
Biology teacher
MOU Tsninskaya secondary school №1
Tambov region
Tambov region
Topic: "Proper nutrition is the key to health", Grade 8
The purpose of the lesson: Develop healthy eating habits.
Lesson objectives:
educational - to show the influence of food on the normal life of a person; to form in students the concept of "rational nutrition"; to reveal the relationship between rational nutrition and human health.
Educational - educate respect for their health.
Educational - to continue the development of skills for the application of biological knowledge in practice; the ability to draw conclusions, analyze; develop students' speech, develop their opinion during the discussion.
Lesson type : learning new material
Equipment:
computer, multimedia projector, screen, presentation "Proper nutrition is the key to health" Grade 8,
During the classes:
I. Organizational moment
II. Lesson topic message
Lesson topic:"Proper nutrition is the key to health." (slide 1)
Epigraph of our lesson: We don't live to eat, we eat to
to live" (Socrates)
III. Setting learning objectives
Questions(slide 2)
What do you think is proper nutrition?
What kind of food is rational?
What are the principles and norms of rational nutrition?
Are your height and weight appropriate for your age?
At the end of the lesson, you will answer these questions yourself.
IV. Learning new material
A) Work with text.
You have text on the tables. Get to know him and say: “What influences the nature of nutrition?”
Trainer answers: (slide 3)
growth
physical development
neuropsychic development
hematopoietic process
vision
sexual development
maintaining the normal condition of the skin
protective function of the body (resistance to infections, aggressive environmental influences, heavy metals, radiation exposure and other adverse effects)
B) Protection of projects.
There are different food systems. You have prepared projects: vegetarianism, raw food, separate nutrition, mixed nutrition.
C) Performance of groups with presentations.
We listened to all the speeches and, taking a rational grain from each, I bring to your attention the Draft Set of Rules for Proper Nutrition for Schoolchildren: (Slide 4)
1. Eat regularly, and preferably 4-5 times a day. If you follow these recommendations, the feeling of hunger will not arise and, sitting down at the table, you will be completely satisfied with a small portion.
2. Thoroughly chew food, do not abuse salty and peppery foods.
3. Food should be varied. Be sure to include fruits, milk, dairy products, fish, vegetable oil, vegetable salads in the diet. These products contain substances necessary for a growing organism. Less flour and sweets should be consumed.
4. Nutrition should be balanced and energetically justified.
D) Discussion.
V. Physical education minute.
Starting position: we sit straight, legs bent at the knees at a right angle, hands on the belt. At the expense of one or two, we smoothly tilt our head back, bend our back in the thoracic region, and pull our elbows back. On the count of three or four, we tilt our head forward in the thoracic region, we move our elbows forward. Repeat 5-6 times (to relieve fatigue from the muscles of the back, neck, shoulder girdle).
Have a rest? And now we continue to work.
D) Work in notebooks.
What do you think, what principles of rational nutrition can we single out?
The basic principles of rational nutrition are as follows: (slide 5)
regularity;
moderation;
usefulness;
balance;
diversity;
Students write the principles in a notebook.
What proverbs and sayings about food and products do you know? (slide 6)
Where there are feasts and teas, there are sicknesses.
A hundred diseases enter through the mouth.
Eat right and you don't need medicine.
Chew well - swallow sweetly.
The most accurate clock is the stomach.
Shorten dinner - lengthen life.
Dinner is not needed, there would be lunch.
Do not go to bed full - you will become healthy.
Eat your fill, and work until you sweat.
A thousand treats, but one health.
Dinner without vegetables is a holiday without music.
VI. Importance of proper nutrition.
What are the main ingredients of food?
Proteins, fats and carbohydrates are the main components of food and the main sources of energy.
Trainer messages (slide 7-9)
Importance of fats in nutrition.(appendix 2)
Importance of proteins in nutrition.(Appendix 3)
Importance of carbohydrates in nutrition. (Annex 4)
In what units is the amount of energy measured in the science of nutrition?
The amount of energy in nutritional science is measured in kilocalories (Kcal).
For example, 1 g of fat gives a person 9 kcal, 1 g of protein or carbohydrates - 4 kcal. Using these numbers? doctors calculate the energy needs of different people and determine the calorie content of daily rations. The calorie content of nutrition should correspond to the energy consumption for various activities performed during the day, as well as for maintaining the vital activity of the body.
Currently, on any food product packaging, in addition to indicating the composition, information is reported on the content of proteins, fats, carbohydrates, vitamins and its calorie content in 100 g of the finished product.
VII. Search and research work.
1) Practical work.
Review the packages you brought to class. Find calorie information on your packages. (Several students voice information).
These properties of products are used to formulate a diet. Now we will make a daily diet. You will work in pairs. On the tables you have cards with tasks.
2) Independent completion of tasks (work in pairs)
Students are divided into pairs, each pair performs three tasks.
Exercise 1.
It is known that in order to replenish energy costs per day, 14-17-year-old boys should consume an average of 2900 kcal with food, girls - 2600 kcal. Using the data in Table 1, calculate how many kilocalories you spend per day (you can round up to half an hour).
Task 2.
Calculate your daily food intake based on your own need for kilocalories. The most optimal four meals a day. Remember that the calorie content of breakfast and dinner should be 25% of the total kilocalories per day, lunch - 35%, afternoon tea - 15%. To compile the menu, use the data in Table 2. The daily volume of food (together with the liquid you drink) should be in the range of 2.5-3 kg.
When compiling the menu, remember that it is useful to eat milk porridge or another dairy product for breakfast; lunch, if possible, should include an appetizer (a salad of fresh vegetables), a first course (any soup), a second course (meat or fish with a side dish) and a third course (juice, compote or drink); Be sure to eat a few fresh fruits throughout the day.
Task 3.
Determine the optimal time for you to take, given that physiologists advise that the interval between meals should not exceed 4-4.5 hours, and the minimum break should be at least 3 hours. In addition, please note that the interval between dinner and going to bed should not be less than 2 hours. Record the data in Table. 4 and compare them with the recommended ones.
Checking the execution of tasks.
3) Drawing up the rules of the human diet.
Guys, you did the right thing. Formulate the rules that must be observed when compiling a daily diet.
When compiling a person's diet, the following rules should be followed: (slide 10)
The calorie content of the diet should correspond to the daily energy consumption;
It is necessary to take into account the optimal amount of proteins, fats and carbohydrates for persons of this type of work (and for children - age);
The best diet involves four meals a day (first, morning, breakfast should be 10-15%, second breakfast 15-35%, lunch 40-50% and dinner 15-20% of total calories);
Protein-rich foods (meat, fish, eggs) are more rational to use for breakfast and lunch. For dinner, you should leave dairy and vegetable dishes:
In the diet, about 30% should be proteins, fats of animal origin
And now let's find out what corresponds to your body weight, your height and age. (slide 11)
4) Individual work.
Calculate the body weight corresponding to your height and age using the formula:
Body weight (in kg) = 50 + 0.75 (T-150) + (A-20) / 4
T - height in cm; A - age (in years)
Compare your results with the actual data. Is your weight appropriate for your height and age?
VIII. Reflection.
Proper nutrition ensures the normal physical development of the child, prevents the occurrence of such abnormalities as growth retardation, the development of rickets, anemia, obesity, allergic manifestations, and digestive disorders. Nutrition also has a decisive influence on the development of the central nervous system, its intelligence, and the state of working capacity. In our time - a time of great overload, a significant flow of information, an accelerated pace of life, the possibility of stressful situations - it should be remembered that proper nutrition largely contributes to the formation of an organism capable of overcoming the difficulties of life.
IX. Analysis and evaluation of the success of achieving the goal of the lesson.
Can you answer the questions you asked at the beginning of the lesson? (slide 2)
X . Information about homework. (slide 12)
To consolidate knowledge about healthy eating and skills in compiling a diet, schoolchildren can be offered as homework to develop a menu for the next day; calculate the calorie content of your daily diet, evaluate its calorie content.
Appendix 1.
The value of nutrition in human life reflects the expression of G. Heine
"Man is what he eats", thereby emphasizing the exceptional role of nutrition in shaping both the body and human behavior. The nature of nutrition affects the growth, physical and neuropsychic development of a person, especially in childhood and adolescence. Proper nutrition is an absolutely essential factor for ensuring normal hematopoiesis, vision, sexual development, and maintaining the normal condition of the skin. It should be noted that a healthy diet also determines the severity of the protective function of the body, increasing the resistance of children to infections, aggressive environmental influences, heavy metals, radiation exposure and other adverse effects.
Appendix 2 Importance of fats in nutrition.
Dietary fats are not only a source of energy, but also supply material for the biosynthesis of lipid structures, in particular cell membranes, in the body. Fats have the highest energy value. When burning 1 g of fat, 37.7 kJ (9 kcal) of heat is released (when burning 1 g of protein or carbohydrates, only 16.75 kJ (4 kcal)). Distinguish between animal and vegetable fats. They have different physical properties and composition. Animal fats are solids. They contain a large amount of saturated fatty acids with a high melting point. Vegetable fats, unlike animal fats, contain a significant amount of polyunsaturated fatty acids, which are essential nutritional factors. Fat products, in addition to fats consisting of glycerol and fatty acids, contain sterols, phospholipids and fat-soluble vitamins that have a pronounced physiological effect.
Appendix 3 Importance of proteins in nutrition.
Proteins play an extremely important role in human nutrition, as they are the main component of the cells of all organs and tissues of the body. The main purpose of food proteins is the construction of new cells and tissues that ensure the development of young growing organisms. In adulthood, when the growth processes are already fully completed, there remains a need for the regeneration of worn out, obsolete cells. For this purpose, protein is required, and in proportion to the wear and tear of tissues. It has been established that the higher the muscle load, the greater the need for regeneration and, accordingly, for protein. Proteins are complex nitrogen-containing biopolymers, the monomers of which are amino acids. Proteins in the human body perform several important functions - plastic, catalytic, hormonal, specificity and transport. The most important function of food proteins is to provide the body with plastic material. The human body is practically devoid of protein reserves. Their only source is food proteins, as a result of which they are indispensable components of the diet.
Appendix 4 Importance of carbohydrates in nutrition.
Carbohydrates as essential components of the diet not only determine the main energy homeostat of the body, but are also essential for the biosynthesis of many carbon-containing polymers. Throughout life, an average person consumes about 14 tons of carbohydrates, including more than 2.5 tons of simple carbohydrates. Carbohydrates are the main component of the human diet, as they are consumed about 4 times more than proteins and fats. With a conventional mixed diet, about 60% of the daily energy value is provided by carbohydrates, while only 40% is provided by proteins and fats combined. Carbohydrates in the body are used primarily as an energy source for muscle work. The more intense the physical activity, the more carbohydrates are required. With a sedentary lifestyle, on the contrary, the need for carbohydrates decreases. About 52-66% of carbohydrates are consumed with grain products, 14-26% with sugar and sugar products, about 8-10% with tubers and root crops, 5-7% with vegetables, fruits
Table 1. Energy expenditure for various activities
Kind of activity
Table 2. Energy value of some foods and dishes
Product name, dishes
Table 3 Daily diet
meal
Table 4 Meal Hours
meal
source Information iki:
Personal memories of Kostina N.P.
Internet resources:
Bezrukikh M.M. and others. The formula for proper nutrition: Workbook / M. M. Bezrukikh, T. A. Filippova, A. G. Makeeva. - M.: OLMA Media Group, 2007. - 80s.
Domostroy / Comp., entry. st., trans. and comment. V.V. Klesova; Preparation of texts by V.V. Rozhdestvensky, V.V. Kolesov and M.V. Pimenova; Artistic A.G. Tyurin. – M.: Sov. Russia, 1990.- 304p.
My dear countrymen. From the history of the Etkul region. /Aut.-Stat. V.I. Sosenkov. / Chelyabinsk: "Forum-published", 1994.-174p.
10
