A culture of prosperity: a culture of food. Correct understanding of food culture in everyday life Healthy food culture

Parents should take care to instill in their children a culture of proper nutrition. But if the parents themselves do not eat properly, then it is difficult for children to give the right example. After all, few people know that even an energy drink at home can be prepared on your own, rather than buying fizzy sweet drinks in a store.

In the smallest childhood habits of a person associated with eating are laid. The culture of healthy eating, like a person's good manners, is brought up primarily by parents, starting, as they say, "from a young age." Over time, traditions change significantly, what constituted the diet of Russians 30-50 years ago has changed dramatically in the 21st century. Moreover, the older generation Russian families was deprived of information relating to many topics and issues.

Our compatriot today has wide access to information about preservatives contained in products, dairy products that can be stored for months even without a refrigerator, or food coloring. Under the food culture modern people understand the implementation of certain rules, but its basis is knowledge of the effects of products on humans, their properties and compatibility with each other. Having learned the minimum information, you can learn how to do right choice according to personality and lifestyle. In addition, a person with a certain amount of knowledge will prepare culinary dish correctly, preserving all the useful substances in the original products.

The culture of healthy eating is based on certain principles.

It is known that the amount of energy entering the body should be equal to the amount expended over the same period of time. A person's performance decreases when switching to low-calorie food and vice versa. Body weight increases when taking high-calorie food without proper exercise and physical activity. Another principle of healthy eating culture warns that absorption will be correct when taken into the body. useful compounds in certain proportions. The diet should be strictly observed, regarding the interval between meals, as well as its quantity.

Most often, people stick to three meals a day, but it happens that they switch to eating five times a day and six. It is important not to abandon such an individual routine. The culture of nutrition is determined by self-discipline, the diet must be smart, this will only improve life.

It's amazing how ignorant most people are about healthy eating. Usually some serious reason - illness or obesity - makes us pay attention to our nutrition, and it's good if we take it not too late to change our eating habits.

How many of us have knowledge about rational nutrition, about the composition of products, about their effect on the body, about the basic principles of metabolism? After all, the culture of food consumption determines the way of life of a person and directly affects his health and appearance.

The foundations of the principles of nutrition are laid down in childhood. We eat the way our parents taught us. It often happens that formed eating habits are harmful to our health. If you set out to learn the principles of proper healthy nutrition and make it part of your lifestyle, then this approach is the best way educate healthy eating habits not only in yourself, but also in your children. After all, it is the family and parents that are the sources of role models. In addition, you, as a parent, are responsible for the health of your child and for his upbringing. Establishing good habits as a child is a way to make life a lot easier for your children when they are adults. Good health, good spirits, the ability to live a full interesting life, a beautiful body is worth providing your child with these opportunities, raising him healthy and self-confident.

The culture of proper healthy nutrition implies an understanding of the role of food in human life, an understanding of the basic processes that occur in the body under the influence of certain products, the ability to choose the right products and cook them correctly.

Both the qualitative and quantitative composition of food, as well as the mode of its use, are important. Most of the inhabitants of our planet today are overweight precisely because of the lack of a food culture. Completeness affects well-being, appearance, self-esteem, and can lead to serious diseases.

Our body needs a variety of energy and nutritional material. The food we eat should provide us with proteins, fats, carbohydrates, essential minerals and vitamins in order for us to remain alert, healthy, and able to work. Therefore, nutrition must be varied and necessarily balanced in composition.

And an important factor - food should bring us pleasure! After all, any taste sensations carry a deep physiological meaning, they determine some of the protective reactions of our body. For example, food that tastes bad is perceived by the body as a kind of danger - food that is not suitable for consumption. Pleasant emotions accompanying the meal provide psychological comfort, form taste sensitivity.

People who take care of their health strive to improve the quality of their lives and take care of their bodies. Health and beauty are inseparable things. Rational nutrition is one of the most important prerequisites for always feeling good and looking great. The culture of healthy eating is primarily a personal discipline. If you organize your diet wisely, then the body will thank you by improving the condition of internal organs, skin, hair, strengthening health, getting rid of excess weight.

Food culture. How to learn to eat right.

The concept of "food culture" in various scientific papers interpreted differently. In this article I will try to systematize this concept for modern man and give practical advice to normalize their own food culture.

Let's take a moment to look at the pyramid of needs of the famous American psychologist Abraham Maslow. In it, you can see that the concept of "nutrition" is at the base of the pyramid. It follows from this that all major personal achievements cannot be fully realized without the qualitative satisfaction of basic physiological needs, which means that a person as a person will not be able to fully realize himself.

So, we can safely say that food culture is one of the main components of the foundation of the personal development of each person.

Do you want to be healthy, successful, look beautiful and young? To do this, you definitely need to bring the culture of your own food in order. If you decide to take this step, then I advise you to identify 4 basic requirements for yourself, which you should definitely adhere to:

• Composition and quality of products.
• Food Prem Mode
• form of eating

Composition and quality of products

“We are what we eat” - this phrase perfectly describes this requirement. Before each meal, be sure to think about whether this food is worth it to end up in your stomach. Remember that any product you eat, one way or another, will be displayed on your well-being, mood or appearance. If you have an apple and french fries in front of you, which would you choose? A dry potato or a juicy shiny apple? Here, the inner intuition itself will tell you what you can eat and what it is better to refrain from. Remember, also, about the composition of the products. Each person for a full life needs to receive a certain amount of proteins, fats and carbohydrates. Moreover, this amount is strictly individual for each organism, physique and lifestyle. Be careful with all kinds of diets. It’s one thing if a professional doctor prescribes a diet for you to improve your well-being, it’s completely different when, dreaming of losing a few kilograms, you starve yourself.

Eating mode

Most people who work from 9:00 to 18:00 are used to a certain "classic" eating pattern. Breakfast lunch dinner. Moreover, it does not matter at all what time it is. In the morning at 7:00 I ate a bun with coffee, in the afternoon, right at the workplace, I drank soup fast food from a cup, and in the evening, having come home, I decided to catch up: I fried the chicken, poured myself a giant portion of the side dish, ate and went to bed after dinner. There is also such a common misconception that if you skip one of the meals, then, of course, you will immediately begin to lose weight. If you decide to adopt a positive food culture, then you should radically change your attitude to the mode of eating. If you are looking for a slim figure, then the breakfast-lunch-dinner form is not for you. Also forget about skipping one meal - it won't help. Yes, of course, at first you will lose a couple of kilos, then later you will gain 2 times more.

To normalize metabolism, there should be at least 5 meals. Train yourself to eat something every 2.5 - 3 hours. Moreover, it is not necessary to add more food. Just divide the usual portions of breakfast, lunch and dinner into 5 parts. Any nutritionist on the question of how best to eat will answer you - often and a little bit. To the usual form of breakfast-lunch-dinner, it is worth adding such a concept as second breakfast and afternoon snack. It is also recommended not to eat 1.5 - 2 hours before bedtime, so as not to strain the stomach too much during the rest and not interfere with the gain of energy the next day.

form of eating

Ask yourself - how often have you had to eat on the go: standing, lying down, on the run, or stuffing sandwiches without having extra time for a snack. And what is this - you might think. But after all, your stomach is not a warehouse where you can throw everything, and then it will sort itself out. The gastrointestinal tract is very sensitive to any kind of stress, upheaval and haste. Set aside a specific time for eating and stick to it. The stomach can also be "trained to eat right." Just set yourself a reminder for every hour of eating and be sure to give yourself 15 minutes for a snack or lunch. Do not rush, chew your food thoroughly, after a while of following the regimen, you will notice how your stomach will begin to “prompt” you that it is time to have a bite. Be sure to listen to these tips.

emotional load

As mentioned above, the gastrointestinal tract is very sensitive to any kind of stress. The mood with which you eat food can affect the quality of its assimilation. If you fight and have lunch at the same time, it is likely that after a while you will get serious stomach cramps. You need to take food in a calm state. Enjoy food, savor it, try to taste every bite or sip. Allow the taste to evenly distribute to your receptors. Note for yourself this or that flavor. Let an ordinary snack become a tasting for you. This will help turn the meal into a tradition that you want to keep.

P.S.

food culture is not a measure of restriction to achieve certain goals. It's a lifestyle. You must understand for yourself that your food culture is primarily a reflection of you and your own life. If you want there to be no chaos and confusion in your life, try first to normalize your food culture, and everything else, be sure, will be tied to this.

Especially for you, on our website we have collected a whole range of organic and healthy products that will help you establish your food culture and learn how to eat right.

"You are what you eat!" - remember this and be healthy!

A person has the right to health. Human rights are closely related to his responsibility. Unfortunately, not everyone understands their responsibility for maintaining health. More than two thirds of the population of the country do not go in for sports, up to 30% of the population have overweight, about 70 million people smoke.

Important component healthy lifestyle life is food.

Nutrition, which ensures full development, is called rational (from the Latin words "ratio" - calculation, measure and "rationalis" - reasonable, expedient, reasonable).

Human health is largely determined by the quantity and quality of food, diet.

Healthy nutrition is the most important condition for longevity.

The culture of food includes not only the attitude to food, but also its composition. In all periods of human development, the nature of nutrition was determined by economic opportunities, the availability of food resources, climate and national traditions. The biological characteristics of the human body remained the same, but the conditions of life and nutrition have changed significantly.

food culture This is the optimal amount of food for a person to eat.

Can a person determine how much he needs to eat? The main rule is to match the amount and calorie content of food with energy costs and the physiological needs of your body.

healthy eating- this is a restriction of fats and salt, a significant increase in the proportion of fruits and vegetables, cereals, wholemeal flour products in the diet. The source of protein should be legumes, low-fat dairy products, fish or vegetable oil.

For food culture, food processing matters. Vegetables should not be subjected to prolonged cooking, since the vitamins contained in the products are destroyed. From oils, corn, olive or sunflower is preferable. It is also advisable to use wholemeal bread, not completely refined (unrefined) sugar.

A person's need for energy depends on individual characteristics, gender, age, height, body weight, level of metabolic processes, as well as on physical activity, the nature of mental activity, sports, climatic conditions and other factors.

For 70 years, a person drinks 50 tons of water, eats 2.5 tons of protein, 2.3 tons of fat, over 10 tons of carbohydrates, almost 300 kg of table salt.

A person should receive as much energy from food as he expends during the day. In those cases when the influx of energy exceeds the energy consumption of the body, it accumulates in the form of fat deposits.

There are a number of general rules that ensure a balanced diet with lifestyle participation:

1. rule - food should be varied: animal origin (meat, fish, eggs, milk, cottage cheese); vegetable origin (vegetables, fruits, cereals, bread).

2. rule - maintaining your weight in the norm. "I eat to live, not live to eat."

It must be remembered that it is easier to type overweight and much harder to get rid of. Being overweight increases the risk of diseases such as diabetes, coronary heart disease, etc.

No less dangerous for the body is a state when body weight is much less than normal, which may be associated with exhaustion and dystrophy.

3. the rule is to take into account the intensity of physical activity in the diet, when playing sports, nutrition should not only compensate for the energy and nutrients consumed, but also the ability to increase efficiency, accelerate its recovery after intense physical activity, for which it is necessary to include easily digestible foods rich in vitamins in the diet.

It should be noted that heat treatment weakens the useful qualities vegetable oils, so it is more advisable to use them in salads and vinaigrettes.

Proper nutrition - this is getting with food in sufficient quantity and in the right combination of substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins, trace elements and water.

There are a number of definitions, which, as a rule, contain five criteria that determine human health:

Ability to fully perform basic social functions.

We will focus on the definition of health, which is given in the Charter World Organization Health (WHO). It states that health is "a state of physical, mental and social well-being and not merely the absence of disease or infirmity".

In a generalized form, health can be defined as a person's ability to adapt to the environment and their own capabilities, to resist external and internal negative factors, diseases and injuries, to preserve themselves, expand their capabilities, increase the duration of a full life, i.e. ensure their well-being. The meaning of the word well-being in the Dictionary of the Russian Language (author S.I. Ozhegov) is defined as “a calm and happy state”, and happiness is defined as “a feeling and state of complete higher satisfaction”.

Based on these concepts, we conclude that human health is inseparable from his life activity and is valuable because it is an indispensable condition for the effective activity of the individual, through which well-being and happiness are achieved.

It is possible to achieve well-being only through work aimed at expanding one's spiritual, physical and social capabilities.

Consider the statement on this subject from the treatise “On Duties” by the ancient Roman politician, orator and writer Marcus Thulius Cicero (106-43 BC): “The duties of the wise are to take care of their property, without doing anything contrary to customs, laws and regulations; after all, we want to be rich not only for ourselves, but also for the sake of children, relatives and friends, and especially for the sake of the state; for the means and property of individuals constitute the wealth of the civil community.

Thus, health is an indispensable condition for effective human life.

Factors affecting health

Individual health mainly depends on four factors:

Biological factors (heredity) - about 20%;
- environment(natural, technogenic, social) - 20%;
- health service-10%;
- individual way of life - 50%.

From this distribution it follows that the state of health of each person is 90% individual, since it depends on heredity, factors environment and mainly from the individual way of life (the behavior of each, his habits, actions, aspirations, addictions).

In the book of N.M. Amosov “Reflections on Health” states: “It is not nature, not society that is to blame for most diseases, but only the person himself. Most often he gets sick from laziness and greed, but sometimes from unreason.

To be healthy, you need your own efforts, constant and significant. Nothing can replace them. A person is so perfect that it is possible to restore health from almost any point of its decline. Only the necessary efforts increase with old age and the deepening of diseases.

We conclude: we ourselves are to blame for all health troubles. This is first. Secondly, we have no one to rely on, we need our own efforts, primarily in the knowledge of risk, the development of a program of behavior, and most importantly, in its constant implementation.

A healthy lifestyle is that individual system of behavior and habits of each individual person, which provides him with the necessary level of vital activity and healthy longevity.

A healthy lifestyle largely contributes to the reasonable satisfaction of the physical and spiritual needs of a person, the formation of a socially active person who understands personal responsibility for his health as a criterion for socio-economic development.

It should be emphasized that the formation of motivation for a healthy lifestyle among young people is of particular importance today.

This idea is confirmed by official data on the state of spiritual and physical health of young people at the present time. Let's take a look at some facts.

According to the results of a comprehensive sociological study conducted in 1999 by the All-Russian Research Institute of the Ministry of Internal Affairs of the Russian Federation, among underage Muscovites aged 14-17 years, the proportion of permanent and occasional smokers was 20.8%, and 8% of permanent and occasional alcohol drinkers. The prevalence of early sexual intercourse among young people has led to the fact that 23 adolescents out of every 1000 are familiar with sexually transmitted diseases firsthand.

The statistics of the Main Department of Internal Affairs of Moscow fixes a trend towards the rejuvenation of drug users. In 1998, there were 5.3 times more underage users of drugs and potent and toxic substances known to health and law enforcement authorities than in 1995.

The leading place among adolescents known to the health authorities as drug users is occupied by students of schools, lyceums and gymnasiums - 35.3%. Surveys conducted among students in the capital found that among girls the proportion of drug users (10.2% on average) is slightly lower than among boys (14.9% on average).

Only 35.5% of underage Muscovites aged 14-17 go in for sports in their free time.

The main components of a healthy lifestyle

In our opinion, the first step to creating your own individual system of a healthy lifestyle is to develop a solid motivation. A healthy lifestyle cannot be reached by someone else's instructions. It should be a personal, deep conviction and confidence that there is simply no other way to health, the realization of one's life plans, and ensuring well-being for oneself, one's family and society.

Another component of a healthy lifestyle is the mode of life. All human life activity takes place in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, the mode of life of a schoolchild is determined by the curriculum at school, the mode of a serviceman is determined by the daily routine approved by the commander of the military unit, the mode of a working person is determined by the beginning and end of the working day.

Thus, the regime is the established routine of a person's life, which includes work, food, rest and sleep.

The main component of the mode of human life is his work, which represents the expedient human activity aimed at creating material and spiritual values.

The mode of life of a person must be subordinated, first of all, to his effective labor activity.

A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising, all processes in nature are subject to one degree or another to a strict rhythm: the seasons alternate, the night replaces the day, the day again comes to replace the night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of the mode of life provides a more productive work of a person and a high level of his health.

The whole organism as a whole participates in the labor activity of a person. The labor rhythm sets the physiological rhythm: at certain hours the body experiences a load, as a result of which metabolism increases, blood circulation and respiration increase, and then a feeling of fatigue appears; in other hours, days, when the load decreases, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis of high human performance.

The famous Russian physiologist N.E. Vvedensky (1852-1922) said that they get tired not so much from the fact that they work hard, but from the fact that they work poorly, they do not know how to organize their work. He put forward a number of conditions for achieving high performance, and hence a high level of health:

1. Gradual entry into work.
2. Thought out and worked out sequence in work.
3. Correct load distribution - daily, weekly, monthly and annual.

Uneven load: haste in some periods and inactivity in others are equally harmful.

In support of what has been said, one can cite the words of L.N. Tolstoy, which he wrote in his diary: “It is imperative to write every day, not so much for the success of the work, but in order not to get out of the rut.”

Now it is necessary to dwell on the issue of rest, while emphasizing that rest is a state of rest or vigorous activity, leading to restoration of strength and working capacity.

The most effective in the restoration of working capacity is leisure which allows rational use free time. The alternation of types of work, the harmonious combination of mental and physical labor, physical culture provide an effective restoration of strength and energy. A person needs to rest daily, once a week and once a year, using his free time to strengthen his physical and spiritual health.

Opening questions about the need for alternating work and rest, it should be emphasized that the most important daily rest includes sleep. Without sufficient, normal sleep, human health is unthinkable.

The need for sleep depends on age, lifestyle, type nervous system person. Sleep primarily contributes to the normal functioning of the central nervous system. Lack of sleep, especially systematic, leads to overwork, exhaustion of the nervous system, disease of the body. Sleep cannot be replaced by anything, it is not compensated by anything. Sleep is the foundation of a healthy lifestyle.

To be healthy and efficient, it is necessary to develop the habit of going to bed and getting up at the same time, learn to fall asleep quickly and sleep soundly.

Proper nutrition is the most important condition for human health, its performance and longevity. What does it mean to eat right? This means getting with food in sufficient quantity and in the right ratio the substances necessary for the body: proteins, fats, carbohydrates, mineral salts, vitamins and water. There are several theories of proper nutrition, but so far no one can give each of us solid instructions: eat this and that in such and such an amount. The diet depends on the views and lifestyle of each person.

All elements of the mode of human life (work, rest, sleep and nutrition) are largely individual. A person who adheres to the requirements of a healthy lifestyle will have a high level of efficiency, health and longevity. It is appropriate to cite here the statement of a long-liver from the Azerbaijani village of Mahmud Eyvazov, who lived for 152 years (1808-1960). Eyvazov believed that the secret of longevity lies in five conditions of life: daily work (itself up to last days worked in the field, his work experience was 135 years), hardened body, hardened nerves and good character, proper nutrition and mountain climate.

Exercise

1. List the main components of the student's day regimen.

2. Prepare a message on the topic "The value in the mode of the day of motor activity, litany and sleep."

3. Make the regime of your day, which you consider the most effective; indicate the main reasons that negatively affect your health.

healthy eating

IN Lately among people who care about their health and want to keep it for many years, the passion for a healthy lifestyle and healthy eating is gaining more and more popularity. And such a person's attitude to his health is quite understandable and is only welcome, as it contributes to the stable functioning of the body, the correct metabolic process and the full assimilation of useful elements.

Therefore, it will not be a secret to anyone that healthy eating, is one of the important components of a healthy lifestyle and the state of our body as a whole depends on it. We also know that a healthy diet depends on the foods we eat. Therefore, it is necessary to try to eat only healthy foods, because thanks to this choice of diet, you will not only be able to improve your health, but also strengthen the entire body, make it more resilient, and, naturally, thereby extend your life.

But malnutrition and malnutrition, as well as eating harmful products, can lead to such dangerous diseases as diabetes, obesity, cardiovascular disease, etc.

And in order to avoid this, let's consider the necessary rules for proper nutrition and try to adhere to them.

Healthy eating rules

Firstly, since our body constantly needs vitamins, macronutrients and minerals, the food we eat should be complete and quite varied. That is, the more diverse our menu, which consists of healthy products, the more useful substances get our body.

Secondly, you should definitely follow the regimen and try not to skip meals. Fruits and berries should be eaten between main meals. With such a diet, you can not only avoid diseases of the housing and communal services, but even reduce your weight.

Thirdly, if possible, try not to skip the main meals, as this can lead to exhaustion of the body and rapid fatigue. In addition, skipping lunch, for example, your body will try to catch up at dinner, and this can lead to unpleasant consequences.

Fourthly, you need to be careful about the amount of sugar and salt consumed, since their excess can lead to diseases of the kidneys, joints, high blood pressure, diabetes, and, well, to the appearance excess weight. Therefore, it should be borne in mind that salt and sugar, as a rule, are contained in some finished products.

Fifth, if you decide to eat healthy foods, then you should categorically refuse carbonated drinks and use mineral water instead.

Sixth, you need to eat more whole grains, as they contain a sufficient amount of various vitamins and fiber, and due to this they are low in calories.

Since vegetables, fruits and berries contain important and essential vitamins and minerals, they must be eaten daily and in sufficient quantities.

In addition, our body needs fatty acids such as Omega-3, which are found in fatty fish. Therefore, to prevent various heart diseases, try to eat fish at least once a week.

It will not be superfluous to recall that every day a person should drink at least two liters of clean water. It should also be noted that this amount of water does not include tea, coffee and carbonated drinks.

Well, of course, you should know that the food consumed in fast foods can adversely affect the functioning of the liver and pancreas, and also lead your body to obesity.

If you accustom yourself to healthy and varied food, then your body will thank you with excellent health and well-coordinated work of the whole organism.

Smirnov A. T., Mishin B. I., Vasnev V. A. Fundamentals of life safety Grade 10
Submitted by readers from the website