The concept of "eating mode" includes:

1) the number of meals served with a stretch of doby (multiplicity of eating);

2) rozpodіl dobovogo ration for yogo energy, chemical warehouse, food set and food on the okremі priyomi write;

3) hour їdi stretch dobi;

4) intervals between meals;

5) the hour that the reception of the hedgehog is seen.

The correct mode of eating is the safety of the efficiency of the robotic herbal system, it is normally acquired and that the exchange of speech is overwhelmed, garne self-feeling. For healthy people, it is recommended to eat 3-4 meals a day from 4-5 year intervals. 4-time eating the most spryaє rozumovіy and physical work. Between small doses, the intervals can become 2-3 years. Take it earlier, lower in 2 years after the previous one, not enough. In the intermissions between the main methods, it “interrupts” the appetite and disrupts the rhythmic activity of the organs of etching. When shvidkіy їzhі їzha nasty perezhovuєtsya that podrіbnyuєtsya, insufficiently obroblyaєtsya sleû. Tse vede to zayvogo navantazhennya on slunok, pogreshennya perezravlennya that zavoєnnya їzhі. With a quarrelsome їzhi more, there is a noticeable increase, which will save the day. Trivality їzhi pіd hr obіdu – no less than 30 min. In the first year after the reception of a light-hearted wine, drowsiness decreases, the practice decreases. To that, for an hour, break in the robot, it is not the fault of the hedgehog to over-exceed 35% of the energy content and the mass of the additional diet, do not include the herbs, which are important to over-digest (fatty meat, legumes, etc.). In the evening, it’s not to blame for products that tighten the secretory and rukhov functions of herbal organs, that call for increased gas production, intestinal swelling (flatulence) and night secretion of the slug (lubricated with grass, products, rich in fat, coarse kitchen pulp, extractive speech with chloride, sodium ). The rest of the day should be taken no later than 1½ - 2 years before bedtime. Wine is responsible for making 5-10% of the additional energy content of the diet and include such products as milk, sour-milk drinks, fruits, juices, bakery products.

Systematic disruption of the eating regimen (zha dry, ryadkishnі and ryasnі priyomi їzhі, lazily zha thinly) to increase the exchange rate of speech and to take the blame for the ailment of the organs of etching, gastritis zocrema. Ryasna їzha at night suffices the possibility (to serve as a risk factor) of myocardial infarction, acute pancreatitis, acute virazkovy ailment and other illnesses.

7.30 - 8.00 - lunch;
10.00 - 10.30 - school lunch;
13.00 - 13.30 - obid;
16.00 - 16.30 - noon;
19.00 - 19.30

One of the main reasons for preparing hot snacks is the variety of menus and products.
The menu for hot snacks is recommended to be stored for the next day and displayed in order for the children to rewrite yoga for the fathers, so that they could have a home menu for meals, which are taken by children at school.

The correct mode of eating food is low in indications: the hour of the day, the number of meals, the intervals between them, and also the diet.

The mode of eating is to reach a wide understanding, in the yogo basis - a sprat of warehouses:

1. Multiplicity of eating (kіlkіst).

2. Hour of appointments at regular intervals.

3. Razpodіl ration behind the chemical warehouse, calorie, for the grocery set and mass.

4. The image of a diy people for an hour їzhі - її behavior.

Time to go

The main criterion, which determines the whole hour, is almost like hunger. Yogo can be seen behind such a sign: when thinking about an unacceptable hedgehog (for example, the image of a piece of stale black bread), a slyna appears, at such a moment a tongue is more importantly required for a hedgehog, and not a slug.

You can confuse hunger with such camps: “bring up” the slug, “smokche” under the spoon, blame spasms. All this points to the rozvantazhennost of the body after re-perepovnennia, to the consumption of the stomach and the food center to appetite (a number of structures of the brain, which coordinates the selection, squeezing and cob stage of herbal processing).

Follow the understanding of hunger and appetite in the organization of the correct mode of eating. Hunger indicates the need for energy, appetite - the need for satisfaction. With a strong impulse, you can still be hungry, and bring up the deceitfulness of your appetite to the evanescent vaga.

Number of receptions

It is important that chotiriraz food is the most optimal for a healthy person. Some of the advantages are attributed to the equal interest in the herbal tract, in the most recent processes of cultivation, in the most over-etched and conquered, in the substantiation of the steel of the internal medium.

Intervals between meals

Optimum intervals, with the correct mode of eating, are taken from 4 to 6 years, the stench ensures the normal operation of the pickling system.

Great breaks between each one lead to the next nasledkіv:

1. Beware of restoring food to the center.

2. One can see a great deal of shell juice, which teases the mucous membrane of the shell and leads to ignition processes.

The minus of short intervals is about a small amount of time for the full improvement of herbal processes. Tse can provoke a disorder of the secretory and rukhovo work of the mucosal-intestinal tract.

Regularity is equally important. To that, a mental reflex is formed, which awakens almost hunger until the singing hour. Vono has his own heart and is the reason for the awakening of the food center and the launch of the reflex vision of the slug juice.

When choosing a singing regimen of eating, it is necessary to accurately trim it, the shards of food stress do not give a pleasant sip on the body.

Rozpodіl ration

Behind the chemical warehouse, you can rozpodіl grub speeches like this:
for heavy physical work: 1 (bіlkіv): 1.3 (fat): 5 (carbohydrates).
with a low-volume or sedentary way of life: 1 (bіlkіv): 1.1 (fat): 4.1 (carbohydrates)

For the caloric content, there is a small amount of small points for the nutritional distribution of the hedgehog:

1. Snіdanok є maximum - 40 - 50%, about 25% is left for lunch that evening. For the life of the body of most people in the first half of the day.

2. Zha rozpodіlyaєtsya practically step by step: 30% for snacks and supper, 40% for obіd.

3. Supper є maximum, їй vіdvoditsya 50%, snіdanok and obіd - 25%. It is important to note that for the optimal assimilation of life, the necessary amount of blood is needed to become completely calm, as if it were present in a sleeping person.

As a rule, there may be a place for illness (viraz's disease, myocardial infarction, cholecystitis, etc.), to recommend five - six meals a day.

Behavior of the people at the hour of the day

Under an hour їzhi most concentrate on yourself on їzhi, and also stay at a good camp. Tse means that it is necessary to isolate common imitations, such as a book, TV and other. Shards of focused thought ensure the best result - optimal etching and mastering. Negative emotions are also fatal for eating.

It is important to store the behavior at the hour of the day when organizing the correct mode of eating - retelling the rezhovuvannya, if the little things are finely trimmed to a rare turn, there will be no uniformity.

From the point of view of physiology, it is especially important, fragments of the splitting of the living speeches are seen only in a broken camp, and not at the looking breast, the coefficient of the brown vein of the herbal tract increases. The breasts are playing the process of over-pickling, calling out the rhizik of rotten wandering. In addition, it is clear-cut with a sleigh of a hedgehog in a rare camp that allows you to reduce the number of dead products through an increase in the number of occupied. Also, the energy changes in the body are more irritating than the previous one, and the smaller volume of the hedgehog.

In order to show respect for the regime of living, to understand what it means to eat properly and what is the regime. Vcheni have long been “laming” over the nutrition of their heads, rozroblyayuchi different diets, modes, systems for a rational diet. When it is understood that for the safety of rosum and physical activity, rhythmic and efficient work of etching, the body is guilty of supporting the intake of hedgehogs. As the same can be the diet of healthy people, the meaning of the regime of eating, let's take a look at our website www.site.

It's a pity that the regime of food is not suitable for everyone. The skin of a person is adjusted according to his/her individual schedule, depending on the state, age, nature of work, way of life and other factors. As soon as day by day you reach the regimen of eating, then the process of over-pickling and assimilation proceeds normally. The whole regimen is set up by the body for sleep-seeing, the use of herbal juices and exchange processes for the singing hour.

Ale understanding the regimen of eating is not only їzha by age, but rozpodil kіlkosti calories, products of eating for an hour to take їzhі, trivality to the very priyoma їzhi, timchasі intervals between priyomy їzhі and sig-

We take the energy of life with us from the body, we take it, and we take it in vitro from those who want to keep the temperature of the body, work on the internal organs, m'yaziv, various exchange processes, like in our body. Take to respect the rules of rational "regime" eating:

1. Remember that our energy consumption is not to blame for overestimating the energy supply, apparently it is in the right direction.
2. It is necessary to accurately indicate the need in the living speeches, yakіsny and kіlkіsny warehouse їzhі.
3. It is necessary to give the body an hour for pickling, fixing.

Dorimuyuchis mode of life, we can stay ahead of the transition. Always respectfully remember those who need equal skils, so that you don’t be hungry, and no more than that. Such a pidkhid can become the norm. Transition, as it seems, leads to obesity, self-perception, development of gastritis, pancreatitis, and myocardial infarction.

The energy that comes from our body is taken from solid ground. Physiologists suggest that the list of products includes fish, meat, eggs, olives, fruits, vegetables, legumes, cereals. Sometimes, deacons are excluded from them, what happens with the prescribed diet through whether they are ill, or for religious fasts. It also forms its own mode of eating for the development of the body.

Vchenimi, under an hour of experiment, it was brought that the most optimal three-time meal with intervals is close to 4-5 years. And here people don’t feel hungry, they feel good about themselves, and the acquisition of protein is less on a par with 80-85%. In the meantime, you can have more food (up to 6 times a day) in case of myocardial infarction, after surgery, after an hour of diet, in case of congestion of the intestinal tract.

Raspodіl calorie s їdi lie down in the form of national specialties, the tradition of eating for the people. When eating food for food, people with average vitrates of energy should be given special respect for the snidanka. Vіn maє buti sitnym (25-30% of your caloric content per day). Such a snidanok is a guarantee of the practicality of the organism. Obid is the main hour of the day, and that is the fault of buti sitni (35-40% of calories). On this occasion, for the evening, bring - 15-20% of the daily calorie content of їzhi.

The value of livelihood for a chotiraz regime is for a lowered demand for a slug. In case of chotirirazovogo eating 10-15% of the diet is cremated on occasion and snack and re-do it for noon or another snack. Decreased interest in etching causes drowsiness after the day, increases the practice after the offense. With this, it is important that the skin is taken by zhzhi for the rahunok of the racket, chewing three times in about 25 strands. For the whole hour, the brain and the lesser number of bones more often send signals of increase.

It is necessary to arrange the ration in such a manner that our practical work does not change, our strength does not deteriorate to the level of ailments. The imbalance of brown speeches can be caused to dryness, apathy, after which avitaminosis, hypotaminosis, anemia, protein and energy deficiency can develop.

Including a daily menu of various products, we will take care of ourselves with all the microelements, vitamins, amino acids we need.

When grafting meat, chickens, ribs, eggs, syrup and dairy products, we will take the necessary protein (taking part in the exchange of speeches, the renewal of clitin); protein, which takes part in molding and growth of m'yaziv. In addition, not only proteins, but also fatty acids are found in the fish, which reduce the amount of Omega-3 and Omega-6 in the ignition process; The stench is to take away vitamins A, B, E, various fatty acids. In addition to this, the body can absorb fat-producing vitamins and minerals from the intestines.

Cellular - is needed to remove fatty acids from the body, normalize the work of the intestinal tract, avoid constipation, speed up the process of removing slags. To be brushed in vegetables - asparagus, zucchini, cauliflower, tea leaves, sprouted onion; in fruits - apples, grapes, pears, peaches, plums, kavuni.

In order not to destroy the exchange of proteins and fats, we need carbohydrates. In tandem with proteins, stench is cured by enzymes and hormones. Ce bread from visivka, white plastic, macaroni from wholemeal flour, green vegetables, brown rice, hot chocolate, mushrooms. Sob don’t take away obesity, don’t overdo it with calories.

Shchodo vzhivannya rіdini. In order to cleanse the body, drink herbal teas, as you will be satisfied. Brown tea, mineral non-gassed water (gases can cause discomfort), natural juices. Whenever I receive a drink, it’s time to eat, no matter what, shkodi. Tsey fact is not reported. Even in Ancient India, it was important that if you drink in front of a hedgehog - your appetite will decrease, if you drink before an hour - the pickling will be reduced, and if you drink it will be weaker. Food, skilki?

1

As a result of a questionnaire survey of 514 children from 7 to 18 years of age, who are studying at various types of primary deposits in the Tashkent city (a global lighting school, an academic lyceum and a professional college), it was determined that the regimen of eating in children for a multiple of a year bu. Three - and, significantly more importantly - chotiriraz hot food is eaten with less than 25% of the students. A significant number of children are free to have their diet lubricated, salted, fat, smoked and gostra zhu. Constantly, they often take biologically active additives up to їzhі (BAA) 15% of the study, and vitamins - 39%, most of the children of the adult age, whether they are engaged in any kind of sport.

multiplicity and zvichki eating

vitamins

biologically active additives to fat (BAA).

1. Barenboim G.M., Malenkov A.G. Biologically active speech. New plant a joke. - M.: Nauka, 1986. - 368 p.

2. Baturin A.K. Development of the assessment system and the nature of the eating habits of the population of Russia: abstract of the thesis. dis. … Dr. med. Sciences. - M., 1998. - 47 p.

3. Vrzhesinska O.A. Significance of enrichment of food products and vitamin-mineral complexes in healthy children's organisms with vitamins and mineral resources // Nutrition for children of dietology. - 2008. - No. 5. - S. 19-27.

4. Gorelova Zh.Yu. ta іn Before food about the camp of eating pіdlіtkіv // Today's pіdlіtok. - M., 2001. - S. 44-52.

5. Kamilova R.T., Abdusamatova B.E., Isakova L.I., Basharova L.M. Hygienic planting of the organization of healthy food for children: a method. recommendations. - Tashkent, 2015. - 30 p.

6. Lavrinenko G.V. Sanitary and hygienic control over the organization of eating at the mortgages for children and meals: a method. recommendations. - Minsk: BDMU, 2005. - 24 p.

7. Lear D.M. Kharchov's behavior of children of school age// Actual problems of eating: mater. sci.-pract. conf. - Perm, 2008. - S. 106-108.

8. Spirichov V.B., Shotnyuk L.M., Poznyakovsky V.M. Enrichment of food products with vitamins and minerals // Science and technology. - Novosibirsk, 2004. - 548 p.

9. Khudaiberganov A.S. Until the completion of the vitamin completeness of the deaky products in Uzbekistan with the improvement of the minds of their varieties // Actual problems of food hygiene in Uzbekistan: sb. Sciences. tr. - Tashkent, 1991. - S. 76-78.

10. Chernova E.G. Influence of factors in the risk and principles of prevention of insufficiency of eating in children of the early age of 15-17 years of Cheboksary of the Chuvash Republic: author. dis. … cand. honey. Sciences. - M., 2008. - 24 p.

The correct mode of eating is the storage of the secret order of the day for the children. The mode of eating children is guilty of harmoniously moving along with the mode of taking, pracіta reparations. For dietary organism, the valuable of the substantial is the right grunty, and the harmonious zrosanny of the rods, the temple prazdnosti, the zbilinnya of adaptation, the profession of the roding of the alimentary heralds to the ethnic factor.

One of the factors that give a significant negative impact on the camp of healthy children is the eating behavior and irrational eating, the low level of knowledge of the rules of rational eating: balancing the diet; the mode of eating, including the frequency and duration of dobi, the intervals between meals and the correct distribution of the dobovogo diet (stages of eating); products, rich in basic livelihoods and necessary for full-fledged eating; drink the diet. At zv'yazku z tsim, grub behavior, like regular and rational eating, it is necessary to mold from early childhood, tk. it characterizes how the children are set up to their health, and it is the exercise to the principles of a healthy life. The disruption of eating habits, in view of the repetition of some and the lack of other food products, uncontrolled intake of biologically active additives (BAA) to even vitamins, can also lead to a different kind of recovery in the health camp. According to international standards, dietary supplements - all natural (or identical to natural) biologically active speech (BAS), are recognized for living at once, or even introduced to the warehouse of grub products. In the diet of eating a few of the most important elements for ensuring health, there is an unavoidable law, which, in its own way, due to the introduction of corrections in the diet, as a supplementary intake of vitamins and microelements. At the link with food storage, the main method of work has become the assessment of dotrimanya to the regime of eating and eating behavior of children, whether they are engaged or not engaged in sports.

Materials and methods of research

The questionnaire survey method was used to determine the frequency and duration of eating, the frequency of dietary supplements and vitamins. 514 students from 7 to 18 years of age (237 girls and 277 boys) were trained, they are trained in different types of primary deposits in the Tashkent metropolitan area (high school, academic lyceum and vocational and technical college). Fallow in terms of dry activity, all children were divided into 2 groups: 1st group - student-athletes and 2nd group - children who do not go in for sports.

Statistical processing of the taken material was carried out using the Excel software package, calculating the arithmetic mean (M) and pardoning the arithmetic mean values ​​(m). The assessment of the reliability of the measured values ​​was carried out with the calculation of the t-Student coefficient.

The robot was vikonan within the framework of the Sovereign grant project ADSS-15.17.1 “Development of the system of hygienic regulation of minds and organization of primary activities, roe activity and eating due to the social gradation and becoming healthy children in Uzbekistan, as well as sports”.

Results of the following discussion

It was revealed that the mode of eating in all children was rational: in 94.2% of the students of the 1st group, in the smaller world, in children of the 2nd group (93.1%) 5 times per day. However, in the middle lichen, 27.6% of student-athletes and 24% of children of the other group recovered from hot injuries 3-4 days a day. More low in 60% of the experimental subjects, the frequency of taking a hot meal became less than 2 ten days a day, sounding - tse insults and supper (Table 1). The number of children, in some of them, the number of children became 1 time per day, was less in the 1st group, lower in the 2nd (9.9±2.09 versus 16.4±2.18%). In this case, there is little reliable character (P

Table 1

Multiplicity of reception of hot food

	Pokaznik
number of hot meals per day, %
vіddana їzha, % vіpadkіv
	smoked

Among children, there was a tendency to underestimate the rules of healthy eating. So, in the average, 52.5% of the students-athletes have children who do not go in for sports; % - smoked meat, and 7.7% of the wines - gostra zhu, and also 9.8% of the wines - salty. Paired analysis of the number of students of the 1st and 2nd groups, having shown that children who do not go in for sports, it is important to give priority to high fat, zucru, salt and gostry seasonings.

Over 65% of the high school students of the high school, the girls of the lyceum and the college tried to do the trick or tried the different diets in order to throw off the weight of the vag. Moreover, the number of such girls in the other group was 1.2 times more, lower than the average of singles, as they go in for sports. Close to 4% of the students took the diet for the doctor's recommendations. In the most important cases of depression, the diet was prescribed for supra-world body mass, anemia and allergies, associated with eating, and also after suffering illnesses (infectious hepatitis, ailments of the organs of poisoning or the sechostatic system).

On the questionnaire “How often do you get vitamins and biologically active supplements before you?” 24.8% of children were sick, but they did not take vitamins and 60.7% did not take dietary supplements (Table 2). Vodnocha, "fast" and "often" take vitamins - 39% of the population of the study and dietary supplements - 14.9%; Other children rarely agree on the names of the drugs. It was found that children, if they go in for sports, take vitamins 1.1 times more often and dietary supplements 1.2 times more often, but there are more reliable vitamins among children, if they go in for sports, they do not go in for sports, if vitamins and dietary supplements are not affected .

It has been determined that the reasons for the formation of dietary supplements and vitamins are practically not considered among the experts. So, the main method of their congestion by academic athletes was “improve physical practice”, “improve health”, “improve the work of the respiratory system” and “improve the work of the nervous system”. Scientists from another group victorious dietary supplements with the same method as one-year-old athletes, and also in order to build up the mass of the body (Table 3).

Data, taken away during the questionnaire, also tell about those who vitamins, signifi- cantly the greater world, were saved by children, who often get sick, learn, because they do not go in for sports. It is not uncommon to take vitamins for supplementary treatment before antibacterial therapy, then. were prescribed by a doctor for an hour to take anti-inflammatory drugs, as a rule, with acute respiratory and intestinal infections, or acute cases of chronic illness.

Table 2

The frequency of reduction of vitamins and biologically active additives to fat, %

Table 3

Causes of spontaneity by scientists of biologically active additives, %

	Pokaznik
meta recovery dietary supplement
	reduce body weight
	increase body mass
	build up m'yazov masu
	improve the state of health
	increase physical practice
	improve the function of respiratory organs
	improve the function of the cardiovascular system
	improve the function of the nervous system
	vivoti toxini
	other reasons
	I don't know, it's important to know
	fathers
	I don't know, it's important to know

At the link with cym, importantly they respected nutrition, who prescribed to children the intake of dietary supplements and vitamins. An analysis of the findings on the basis of nutrition is evidence of those that in 50% of cases, dietary supplements and vitamins were taken after the recommendations of doctors and may be 15% of the fathers independently took dietary supplements and vitamin complexes for their children.

An analysis of the calculus of children for age groups showed that most children took vitamins and dietary supplements at 11-15 years of age, then. in the period of intensive growth and development of the body.

Vіdomo, scho one of the powers of efficiency in the injection of dietary supplements and vitamin complexes is the dose, the multiplicity and valority of their intake. The analysis of the results of the experiment showed that the most important children, who go in for and do not go in for sports, improved dietary supplements and vitamins under the control of the fathers, moreover, in the average 88% of them - only for the doctor's advice, and close to 6% - for the construction .

1. In 95% of students, the mode of eating is rational, because the frequency of taking zhі stinks became 3 to 5 times a day, and hot eating 3-4 times a day was the average for 25% of students. In connection with this, that a large number of children will have the right to lubricate, salted, fat, smoked and gostra in their diet, then the respect of the father is due to buti is sent to a sparing way of preparing hedgehogs (exchange of lubricated and fatty foods) and exchange of salt, spices and zucru).

2. Mayzhe 15% of students “constantly” and “often” take dietary supplements, and 39% take vitamins, and sportsmen take them 1.2 times more often, while children do not go in for sports. Most of the children take dietary supplements and vitamins for the elderly, tobto. in the period of active growth and hormonal changes in the body. Z-pomіzh uchniv, scho spozhivayut dietary supplements and vitamin complexes, more dosing dosing, multiplicity and valority to take.

3. The results of the research became the basis for the development of methodological recommendations for the organization of healthy eating for schoolchildren.

Bibliographic request

Kamilova R.T., Abdusamatova B.E., Kamilov Zh.A. CARDS AND BENEFITS OF THE LIFE OF CHILDREN WHO DO AND DO NOT DO SPORTS // Rational eating, eating supplements and biostimulants. - 2016. - No. 2. - S. 51-55;
URL: http://journal-nutrition.ru/ru/article/view?id=35738 (date of entry: 03/12/2019). We respect the journals that are seen in the journals "Academy of Natural History"

Further development of studies on the role of the dietary regimen of health.

Acquaintance of students with various options for organizing the eating regimen.

Formation of readiness to reach the regime of eating, forming in the moment to plan your day with improvement, could reach the regime of eating.

Basic understanding Key words: eating mode, eating modes, regularity, “food plate”.

Forms of implementation by themes Keywords: independent robot, robot in groups, mini-project, mini-lecture.

INFORMATION REFERENCE

Preservation of the regime is one of the main principles of proper eating, it is important to keep the mind healthy. So, if you fill the drain approximately after 4-5 years of skin, then interrupt between meals not guilty for more than an hour. Call for a schoolboy it is necessary 4 or 5 receptions. With frequent intake of food, appetite may decrease or obesity may develop. With a 3-time meal, the skin should be allowed to live more zhzhі, as it is more folded over.

At the table, an example of the organization of a 4-fold eating regimen for schoolchildren has been introduced, as they learn in pershu and change for a friend.

5-fold eating is recommended for weakened children, as well as for students of the cob school and the group of the day. In addition, such a meal should be organized for schoolchildren during the summer vacation period, if they spend a lot of energy.

The dietary regime of the schoolboy is guilty of protecting his way of life - the intensity of the initial preoccupation, engaging in sports, introducing the courses and cursing thinly - and in the order of the day. However, it is important to realize that the bell vibrated at the pidletka є at one and the same hour.

Such schoolchildren spend most of their time at the school, so the organization of a hot meal in the hallway is an important worker for the preservation of children's health and encouragement. Hot food - snacks, save up to 60% of food consumption in energy and living things.

The mode of eating is determined as the number of meals taken and the interval between them, and the number of calories taken, as well as the total number of products of the okremy intake, the distribution of the diet with the meals taken during the day.

Decided the calorie content of the pre-baked diet for different modes of eating

Such a rose, obviously, is not a dogma and can be changed. So, in children with a decrease in appetite, reduce the calorie content of the meal, but increase the calorie content of the meal that evening.

Typical modes of eating can be changed depending on the way of life of the child, organization of primary, sports and other. navantagen. So, the mode of eating a schoolboy-athlete is similar to the mode adopted for children of the age group. As sports are carried out in the country, the energy value of the diet can be increased to 35% of the total additional calorie content of the diet. During evening training, the calorie content of the evening increases by 1.5-2 times. At the day of stronger training, the hedgehog may be not bulky, but caloric, rich in proteins and carbohydrates. In case of need, it is necessary to unify the fatty skin.

For the skin age group of schoolchildren, there are special obligations that allow you to be sure of the most important. So, the total portions for obidu pіdlіtka 12-13 roіv become: soup - 300-350 g, porridge - 200 g, garnish on other stravi - 250-270 g, tea, kava, compote, sour - 200 g. - 300-350 g, another strain - 200 g.

It is important to respect the respect of the students on the offensive:

Establish different options for organizing the mode of eating, which allow you to protect the nature of the employment of a person, and the way of life. However, whatever the mood, the regime is guilty of ensuring the regularity of life.

The good ration of eating includes the same amount of native land, as a person is guilty of spending the day. Rіznі napoї є one of the necessary warehouse rations. However, when choosing, it is important to protect their value for health, giving priority to the most brown drinks.

OPTIONS FOR THE IMPLEMENTATION OF THE THEMES:

Zanyattya "Eating Mode"

Steps:

Preparation:

I teach to proponuetsya vikonati independently zavdannya on the side. 24-25 - "variants of the living regime."

1) Mini-lecture

The teacher, or some of the students, gives information about the role of the importance of the eating regimen for a healthy person (including - about the dietary regimen). Podbivayutsya pіdbivayutsya pіkonannya zavdannya on the side. 24-25 that the correct option is discussed.

2) Robot in groups

Learn to promote rozpodіlitsya for groups of 4-5 osib. Skin group vikonu zavdannya on side 26-27. Podbags of vikonannya are discussed.

Before the spadix, the head of the cob is on the side. 26 the teacher should tell the students the rules for drawing schemes (divinary worker zoshit “Two types at the health camp”). That part of the product, where the background shading is designated, is rozfarbovuєtsya until the end. Part of the product, de є special figurines, which indicate the presence of vitamins and mineral speeches, are not rozfarbovuєtsya. This sector shows the approximate capacity of the product.

For example, during the class years, the teacher teaches the skin from the group to choose the best drink (juices, fruit drinks, thin milk). The head of the group - select the material about this drink. With the removal of data from the class, a wall newspaper is being prepared.

The task “My mode of living” (page 25)

The head of the tyzhnya vykonuєtsya by stretching tizhnya independently by skin іz uchnіv.

For example, pіdbivayutsya podbags. The teacher revises the grades results completing the tables: green sachet - showing that the eating regime is correct, chervona kulya - those that the eating regime can be changed.

Let me teach you to talk about the following food: why and what can you get them to sleep, have lunch, and spend the evening just then? What can you do, if you don’t want a reason not to disrupt the eating regimen? How do you rate your eating regimen? How can you change your eating regime, so that wine becomes rational? Chi zminyuєtsya їх mode of eating on vacation? Why?

Chantly, the best diet, even if I didn’t follow the method, I’ll always be nothing else, like a proper meal. Proper eating should not make you starve, sit on the celery or swell in the water. And if you try hard, you can turn it on to your diet to make it even more delicious.

But the best ones are those who eat properly, turn over for their effectiveness to induce the most popular diets, even if they allow themselves to be in good shape, be healthy and beautiful, and if necessary, throw off the vag to be). ), and at the same hour, mayzhe do not surround yourself with loved ones. The secret of healthy eating lies in yoga rules, and we will learn from them our lesson.

Basic rules for healthy eating

Take the axis like that and immediately change your diet, as if it were for all the parameters, it’s practically impossible. The main reason is that the skin person has its own individual metabolism, and that scheme of eating, as with enthusiasm and inspiration, praises one, we may not go to another (and sometimes we can go bad).

Here I come to the aid of a proper meal: first, it doesn’t bother you to eat any diet, but in a different way, you allow people to self-regulate with their own diet. The head of the department is less likely to come to this process competently, reaching the dekilkoh universal rules. Here we need to ask for food: if it is, in what portions, etc.

The basics of proper eating are based on the offensive:

• One of the main minds of proper eating is to eat often. In the opinion of most people who eat properly, three main meals (snіdanok, lunch and supper) and a couple of small snacks throughout the day perfectly relieve almost hunger. Plus, to give a stink to the zmogu not to overdo it before going to bed. In such a rite, it is necessary to eat shots, roblyachi 2-3-year-old intervals between meals. The exchange of speech will always be normal, and the body will have enough energy for full functioning.
• Portions may be small. Hungering 5-6 times a day, you do not notice a strong feeling of hunger and overeating. As if you had gone to large portions, change the portion by 1/3, and then by half. Listen to your thoughts, to understand which option is yours. Respectfully, that there is a lot of proper eating in the right meal, it is optimal to take in a portion of їzhі in 200. And then there is a trace of memory, that the diet is due to buti raznomanіtnym, lively, we will win good and revenge in ourselves, we will need a lot of calories (for example, 200 g , and 200 g of tomatoes are low-calorie and a little thin). Designate the size of "your" portions with a clear path, and keep in mind that you need to get up at the table three hungry.
• The day of obov'yazkovo can begin with a loan. The vranci metabolism is faster, lower in the daytime or in the evening, it can be done even more. For the first meal, porridge, scrambled eggs, boiled eggs with salad, cucumbers, tomatoes and fresh greens are suitable. You can also buy rice lokshina, wild rice or durum wheat pasta. Important: if you don’t get to licorice, try to eat licorice lies.
• The rest of the intake is due to the lightest: non-caloric, fast food, small for obsyagi. Deyakі nutritionists vzagali recommend zamіst nigo drink a bottle of yogurt for 1-1.5 years before bedtime.
• The menu is easier to fold from the lungs. Lubricated and fat can be seen to be shkidly їzhі, so you can turn it off from the diet, and licorice can be lived in obmezhenye kіlkostah.
• The main part of the daily diet can be made up of fresh fruits and vegetables. The ideal option is if the plate is divided into 4 parts: 2 fold vegetables, 1 - side dish (macaroni, porridge thinly) and 1 - protein products (chicken breast thinly).
• Yakshcho on vibіr є m'yaso and riba, then the rest of the bazhano should be left.
• From the diet, include cowbass, chips, gas water, and whether or not other products, de є pіdsilyuvachi relish, preservatives too. This one has a lot of sourness, but there are a lot of calories and heavy elements, which negatively add to the exchange of speeches.
• It is often called “white disgusting” or “white death”, it is not necessary for the human body, and it is not necessary to act like it. Aledennu norm Korisno speed up to a maximum of 5 g.
• Zhodnoї їzhi before going to bed. The idea is wide-spread that it is not possible after 6 pm, but modern nutritionists more and more often point to those that the given boundary is more often correct. At this hour, you will wake up to eat, and you should do it well, but you’ll wake up in the morning before the wound is not cooked, especially if you go to bed before 23 years old. For 2-3 years before going to bed, it is recommended to have a light snack.
• We have already said enough about the melancholy of water, but once again we will guess that it is more correct to eat food in a diet of 1.5 to 2.5 liters of water for production.

These are the basic rules of healthy eating. Don’t think too hard, what is the prerogative of people with a steel will. Truly live and eat healthier than leather. The main folding is in the fact that it is necessary to repair the bar'er - (for food and not only) and to pinch the brown. Just try for 3-4 days to eat like you recommend fakhivts, and you won’t be able to turn in the same direction.

Well, now the time has come to move on to the most famous one - why can a menu of people be put together, how to eat right? Start cooking with the simplest healthy diet.

Healthy skin day menu

If you look at the rules of healthy eating, they are even simpler, but you can easily master them. So, you can blame the difficulties, what to cook for lunch, what to have a snack, what products you can eat, and what not to cook, etc.

So that such difficulties do not become a problem for you, we offer you a wonderful version of the menu for the day (the sprat is presented for choice, so it doesn’t matter if the diet is different). Like it was accepted, we looked at snіdanok, resentment, that supper was a meal.

• Porridge (rice, greek or vivsiana) on low-fat milk
• Kefir from fruits or sir from greens
• Egg with tomatoes or two boiled eggs
• Sirniki baked at the oven

• Porridge (garbuzova with rice)
• Chilled tomato soup, as well as liver stewed in sour cream
• Chovniki with zucchini with cheese and meat, cooked in an oven
• Salad with cabbage and meatballs with ribi
• Tsibulev soup, leafing lettuce and small pieces of turkey, stewed in tomato sauce
• Stewed vegetables and fish roll with spices and a bowl
• Sleepy soup (without potatoes), salad with tomatoes, green cibuli and parsley and a piece of boiled meat

• Syrup casserole with a small amount of jam
• Vegetable stew with spices
• Licorice salad with apples and grated carrots with an additional spoon of honey
• Assorted fruits (for example, grapefruit, orange and crane)
• Walnut salad with a small amount of tofu sirup
• Seafood skewers (shrimps, sea scallops and scallops, drizzled with olive oil and sauce, salted and baked in the oven - everything is strung on thin sticks or skewers soaked in water)

Snack:

• Bottle of natural yogurt, kefir chi milk
• 30-40 g dried fruits and vegetables
• Nebagato yagіd, shmatok dinі chi kavun, sprat plums, pear chi apple (can be baked)

Remember that this is an example of a healthy menu for a skin day, and when you have an eggplant, you can fold it in a bag. Fantasize, experiment, change things with missions and add new ones, using special similarities and budget. Live those that suit you, dorimuyuchi rules, about yakі mi talked more. I, obviously, do not forget about the physical right and living in the water.

Healthy eating for weight loss

Be it a recipe, pay for weight loss, you will always be based on what you include oily, fat and fat, but avenge products with more vitamins and microelements

Axis of sprats of savory herbs, which help to saturate and at once reduce your vag:

Harmelon Salad:

• 100 g garmelon
• 100 g carrots
• 100 g apples
• Not enough lemon juice.

All warehouses, cream of juice, are rubbed on the great tertz, put on a plate with balls, poured with lemon juice and are immediately consumed. This salad can be eaten not only at the orphanage, but also at the oven baked (with a stretch of 20-30 minutes). Ale baked dish should be sprinkled with cinnamon and mixed well again.

Tomato soup with cheese:

• 150 g syrah
• 0.5 l tomato juice
• Trochs of dewy olії
• Trochs of lemon juice
• Trochs of parsley and kropu
• 1/3 teaspoon zucru
• Trochs of black pepper and kminu
• Not enough salt

Usі іngredієnti, okrіm verdі, zmіshuyusya blender. Otriman's masa sips on pierced greenery.

Chicken rolls:

• 2-3 chicken breasts (fillet)
• 100 g broccoli
• 2 eggs
• Trochs of salt, herbs and spices

Broccoli is scooped on the head, and then beaten with eggs and spices. Otrimana masa wriggles onto a flat plate and is baked with a stretch of 1-2 strands in a micro-furnace. Let the fillet come out. At the onset stage, an omelet is made in portions, laid on the breasts and rolled up at the slit rolls. The rolls are tied with thread and placed in a bag for baking, brined with dewy oil and sipped with sill, spices and herbs. Bring to readiness by stretching 25 strands at the oven.

As presented to you, I don’t like you, you can know the great number of similar ones on the Internet. The bottom line is that the product should be curvy, consume elements and vitamins, be non-greasy and light for the slug. Reshta - on the right of the technician.

Among the options for healthy eating, you can also see special options for people, women, children and athletes. Dali - giblets of the skin of them.

Healthy eating for people

Due to their nature, people are put up to be good and wise. On the face of a weak stat, like nature has played the role of the guardians of the fire and mothers, a strong podloga is characterized by less exchange of speech, three more body weight and a great rich energy. It’s all about talking about those that the rules of eating will be in someone’s mind.

The human diet can be put together in a special order. First of all, on the back of the head, a person has a great m'yazova mass, that you will need protein, which is a kind of support for an organism. While women can spend a few days on cereals, fruits and salads, then men can eat meat. If a person is a vegetarian, the body may contain more rose protein, which can be found in peas, mushrooms, potatoes, sour-milk products, legumes (krym sochevitsa and kvass, which stimulate the production of female hormones) thinly. And in a different way, the human body can regularly vibrate testosterone.

Vykhodyachi z tsogo, in the human menu, always have a guilty plea:

• Pilok (yak dietary supplement)
• Alcohol
• Liver, raspberries, dates, figs, lemons, apples, and other products to avenge zinc
• Harbuzov nasіnnya and peas, and other products that avenge selenium
• Visivki, fish, egg yolk and other products that avenge phosphorus
• Fruits and berries that protect glycogen (protect glycogen from strokes, heart attacks and prostate cancer)
• Foods to fight vitamin E

We won’t say that people with a hard time can better than unique beer, caviar and soy. Qi products serve as stimulants for the production of female hormones by the body. If you turn them off not to go out, you can just speed them up.

And one more thing: an additional norm of calories for people to lay down depending on the activity of their way of life, and can change from 2400 to 3300 calories. If a person is engaged in physical practice, or if he trains, it is necessary to get close to the upper threshold, and if he works in the office, or if he sits at a computer, then you can reach the lower one.

And as an example of a healthy human eating, we suggest the following option:

• Snіdanok: a plate of porridge and a piece of boiled meat plus a cup of tea or cavi (not freshly brewed, but freshly brewed)
• Snack between snacks and insults: a bottle of juice and a toast with a piece of cheese
• Obid: a plate of soup (without potatoes), boiled trocha or baked ribi, a portion of vegetable salad, a portion of pasta (durum wheat) or stewed mushrooms
• Snack between dinner and evening: sprat of fruit and unsweetened natural juice
• Supper: pack of syrah (200 g) from greenery

Healthy eating for women

The additional norm of calories for women can vary from 1700 to 2000 calories, and the upper limit of recommendations is exclusively for athletes. It’s not worth talking about those that are for dear ladies, less for men, but for the menu itself, it can be richer. It is also a reminder that women have their own “women” products, that they should take care of the microelements that women themselves need.

Go with the head rank of calcium. Vzagali їm it is necessary to start the body of the plant, and then after 50 years of life it becomes necessary. The nuance of the fact that calcium is introduced into the female body due to all sorts of ailments and vaginess is just a matter of time. It is necessary to confirm this yoga, but it means that it is necessary in the obligatory language order:

• leafy greens
• Migdal
• Dairy products
• Sir (including tofu)

Not less important element є zalizo. A woman cannot be completely healthy without it, but this element (about 100 mg) is used during the menstruation. The other thing is that those who have mastered the saliva seriously affect the hormone estrogen. It is worth mentioning the need for regular replenishment of reserves in the hall by women. Shrink Tsomu:

• Cookie
• Dried fruits (apricots, dried apricots, pears, apples)
• Garbuzov's birthday
• Infusions of shipshini
• Cocoa

The third on the list is vitamin C. Vin is positively indicated for the activity of the immune and nervous systems, helping the body convert collagen, and also serve as an antioxidant. To avoid insufficiency of vitamin C, it is necessary to live in zhu:

• Zhovty and green pepper
• sea ​​buckthorn
• Polunitsyu
• Shipshina
• Be like citrus

• kvassola
• green peas
• Sochevitsa
• Peaches
• Avocado
• Tomatoes
• Buryak
• White cabbage
• Broccoli
• Leafy greens (parsley, lettuce, spinach)
• Peas

In addition, women should include soybeans, grain sprouting and crane sik in their diet. And the axis can be like this for a beautiful menu for one of the days:

• Snіdanok: scrambled eggs (3 squirrels and 1 zhovtok), tomato, a glass of fresh juice or a cup of fresh caviar.
• A snack between snacks and insults: sprats of plums and trochs of almonds.
• Obid: green soup with broccoli, vegetable salad with kvassole, a bottle of tea.
• Snack between dinner and evening: apple
• Supper: cooked shrimp with avocado salad, tofu cheese and spices.

Healthy eating for children

Putting together the right diet for a child is more serious on the right, even though an organism that grows and develops will require a large amount of calories, and itself:

• Children up to 3 years - 1500 calories
• Children 3-5 years - 1800 calories
• Children 5-8 years - 2400 calories
• Children aged 8-16 - 2500-3000 calories

Wait a minute: chimaliy obsyag. Practically, whether a child is richly collapsing, big and gray, and therefore, stained with rich energy - for її increase in carbohydrates. Calcium is needed for the growth of the cysts. For a set of m'yazovoi masi required protein. For the development of the brain and rosum activity, you need vitamins and microelements.

Tsikavo and those that a child's exchange of speech is accurate, like a Swiss year, through which malt does not give birth to health, and cholesterol, which is poor for grown-ups, helps to shape the cell membranes. But all the same, it doesn’t mean that children can eat everything in a row and abyak - stench is also guilty of eating behind the system, but stewing out on offensive principles:

• More shortly, like a child to be eaten in a specific mode. However, it is always necessary to focus on yoga observation: if you want to eat - please, if you don’t want to - don’t hesitate to eat.
• Don't skimp on snacks. For whom fruit, crackers, yoghurts are suitable. Portions may be small, so as not to kill your appetite.
• In one of the priyomіv їzhi obov'yazkovo may be bottled. Tse can be cutlets, chicken breast, peas and porridge, sir thin.
• Child menu obov'yazkovo may include dairy products.
• You can eat it, but in small quantities, for example, a couple of zuceroks or a little for dessert. And berries, licorice fruits, dried fruits and honey are used for the best brown malt.
• The child is guilty of drinking a lot of water - do not allow your body to be healthy and have a good immunity.

In addition to the whole organism that develops, it is the responsibility of taking away the necessary number of vitamins and microelements, and especially the serum, salt, calcium, magnesium, phosphorus, iodine and zinc, which without intermediary influx on Rozum's activity, as well as B, Vitamins.

Childish day menu can be like this:

• Snidanok: pancakes and apple puree plus compote or apple juice.
• Snack between snacks and obid: dried fruits, soaked in fruit juice, baby bake or banana.
• Obid: soup with chicken broth, sprat meatball and vegetable salad plus compote.
• Snack between lunch and dinner: a sandwich with cheese.
• Supper: Rice chi porridge, a bottle of jelly, kefir chi milk.

Healthy food for athletes

Sports and healthy eating are two inseparable words. And if you want to go about the truth of health and high sports achievements, then just the right food is not enough here. True, everything is otherwise, and why:

• When doing sports, actively grow m'yazi, which will require a large amount of proteins, moreover, from different gerels. In this manner, one sir or a mountain cannot be beaten - eat and eat eggs, fish, meat, and other protein products (before speech, for the sake of supplying the body of athletes with protein and sports food is created).
• With sports ambitions, the body spends a great amount of energy, and in its turn it takes care of carbohydrates. Ale is simple in carbohydrates, such as malt, honey or zukor, do not bring especially crusty. It is necessary to add carbohydrates to the diet: whole grain bread, legumes, vegetables, fruits and cereals. For 1-2 years before you take it, it is necessary to eat in carbohydrates.
• A carbohydrate break is recommended after 30 minutes after training on the cob. A low-fat milkshake, an energy bar or a banana will help you and add strength. After 1.5 years, after the advent, it is necessary to fully eat. And at the same time, it’s good to “refuel” with carbohydrates and protein, because. this time the wines will conquer the best.
• Bagatioh lakaє slіv fat, but in the diet of an athlete vin guilty buti zavzhdi. The necessary amount of fat can be taken from linseed, sea ribeye, seafood, peas and dewy olives.
• ¼ of the sportsmen's additional menu - start vegetables and fruits. Together with carbohydrates, the stench will provide the body with cells and vitamins.

Of course, the peculiarities of a healthy diet are in the form of a sport that a person is engaged in. So, for an important athlete there will be one option, for a gymnast - another, for a boxer - a third, etc. For those who still don’t want to, or don’t get ready to get bogged down in the details of sports dietary norms and rules, you can vibudovuvat your menu something like this:

• Snidanok: porridge and a couple of boiled eggs.
• Snack between snack and obid: milkshake.
• Obid: shmatok of meat or ribi and vinaigrette.
• Snack between insults that evening: a pack of syrup.
• Supper: packs of sirah and rice porridge with meat.
• 1.5 years before bedtime: bottles of milk or kefir.

Such a healthy organization of food for people, women, children and athletes. In principle, dorimuyuchis tsikh simple rules, yet you can be inspired by the one who eats so, as it is necessary. And if you are not bothered by such speeches, like obesity, lack of weight, violations of the exchange of speech, lack of vitamins and microelements, or something like that, then these recommendations should be taken in full to lead a healthy way of life. In any other way, the best way out will be to get drunk, for example, to a nutritionist, who will help you choose the right regimen or propagate a good diet.

And just as the language has come about diets, we will not miss the opportunity to introduce you to popular diets. Information, as you will know below, may be of an exclusively cognizable nature (we will provide only a short description of the diet), and for more detailed information, you will need to use additional jerseys.

Popular diets

First, proceed without delay to describe the diet, let’s say that most of them as a whole can be successfully implemented in home minds, and do not overlook the great vitrates, or else they have special knowledge and skills. On what sound your vibir - only you swear.

Today you can eat a light diet, medium mono-diet, protein, low-fat, low-calorie and others. Not everyone can boast of efficiency, but deacons can instill better health. To that obov'yazkovo it is necessary to take everything and take the advice of a professional.

Do not hurry up with the transition to a be-like diet, because. Severe changes in the diet can be negatively marked by self-perception and that mood. Ale, if you go to the choice of diet and її dotrimannya competently, the results can be truly hostile.

On yakі dієti sіd zvrnuti uvágu? There is a small change of such and yogo short characteristics.

Kefirna diet

To lie down to mono-diet, it is strictly enforced and it is not recommended for trivial zastosuvannya. Spriyaє skhudnennya and peredbachaє vykljuchnja vzhivannya yogurt. Improving the intestinal microflora and HCT, removing toxins and bringing harm to the body as a whole.

Kefirna diet can have a number of options: the first one is the introduction of only kefir, the other is the introduction of kefir, licorice vegetables and fruits, and the third is the daily intake of kefir and the most important products. The trivality of the diet: close to tyzhnya. You can re-stop the diet no earlier than in 1-2 months.

Kremlin diet

Diet, shrunk on a shvidka. Gruntuyetsya on the minimum intake of products, which are avenged in carbohydrates, which are provoked by the body's energy resources, which are saved in fat deposits. Do not include the living of the living, to avenge the protein.

The main rule of diet is to turn off the zucru at all times. The presence of low-carbohydrate vegetables, cheese, eggs, meat and ribi is allowed at the menu. For bazhannya, you can find special tables before the rozrahunka of the balls and a point to show progress, tk. you can get the same number of points for the production

Greek diet

Another Zhorstka, but an effective mono-diet. For guidance, you can lose up to 10 kg in less than 7 days. It is based on the cultivation of buckwheat, which cleanses the body and gives a little sieve, and also beneficially pours into the camp of shkir. Buckwheat gets used without salt, but you can add a little bit of low-fat kefir. Їsti її is possible in any number of places.

In a less strict option, low-fat yogurt and fruits are allowed, otherwise the result will be unreasonable. For supplements before diet, polyvitamins are recommended, and after stosuvannya, it is necessary to take a sparing diet of eating.

No carbohydrate diet

The principle of “fairness of food” is in the fringing of food at the same time from even starch and zucru. A smut rule: better save the allowable 250 calories from looking at carbohydrates. Those who do not control the diet are syrah, syrah, meat, ribeye and birds, as well as those who need to eat berries, root crops, citrus fruits and vegetables.

You can not eat fruits (citrus cream), zukor, carrots, potatoes, boroshnyan, dairy products, cereals, corn and fat products, as well as drink alcohol and licorice drinks. It is harrowed їsti 2-3 years before bedtime, drink 30 hvilin after that, lubricate it on be-yakіy oliї, olive cream.

Apple diet

It does not strike with special strictness, but it is popular through its effectiveness. The essence of the diet in grafting apples is valuable fruit, which corrects and normalizes the exchange of speech, which helps to lose weight in kilograms, brown in atherosclerosis, hypertension, and problems with the intestines. The main rule is to work 1-2 apple days per day.

You can zastosovuvatisya in a number of options: the first - only apples and water, the other - apples and apples, the third - apples and kefir, and the fourth - apples, greens, tea and croutons from black bread (the remaining option of repayment for 6 days). The apple diet is even more effective in case of chicken.

Dukan's diet

The motto of Dukan's death is to achieve the unseen: їzh, if you want to, - and worse. Ale їsti, zvіsno, it’s possible to sing less. The diet is composed of 4 stages: the first - "Attack" (3-4 days), the other - "Cruise" (deposit in the air and can become a small amount of tizhniv), the third - "Fixed" (deposit in the amount of lost kilos, and can become up to 2 months) and quarters - "Stabilization" (the more, the better).

The diet should be laid down as a stage: start with protein and products, to remove glucose and carbohydrates, people step by step add vegetables, cheese, cereals, pasta and add some malt. Also, singing norms of water, vzhivannya of the hangings. Whether it be preparing a transfer of thermal processing.

Japanese diet

It is insured for a period of 13 days to 13 days, in order to lie down on an obligatory basis. Diet is characterized by balance and trival effect, right up to a few years. Dopomogaє throw off zayva vaga, include a varied diet. The main rule: a smooth transition to a dietary meal and back. Prompted for accelerated optimization of metabolism.

I have a trace of protein products. Intermediate the intake of carbohydrates and fats. You can eat vegetables, eggs, meat, fish; drink juices, mineral and boiled water. Bringing the black caviar menu to the menu, and that is not suitable for everyone. One of the minuses: the diet is not balanced and the body's needs in living speeches are not safe.

Diet Maggi

Another protein diet. It is often called egg or syro-egg. Ale krim eggs and syru, take revenge on your diet for a few products, creamy fruits, vegetables and bring meat. Covered for, and the menu changes quickly. It helps to change the grub sounds and it has a lasting effect.

Before the zastosuvannyam, it is necessary to change your mind at the presence of allergies, because. the menu has citrus fruits. Bananas, figs, grapes, dates, mangoes, olive oil and fat products, zukor and mayonnaise, as well as chicken and alcohol vzhivannya, be-your-yogo-look.

Diet Malishova

With a whole system of living. It is based on the minimization of the quantity of food products, which is to take revenge on fat and kitchen energy, water from boron sprouts, potatoes, licorice, white chives, pure zucru, rice, carrots, beetroot and any kind of alcohol. The menu has white wine, sour milk, low-fat yogurt, cock, eggs, fish, low-fat kefir, fruits.

The diet does not allow starvation. Allowing frequent portions of eating, the appearance of calories, splintering people with their own bodies in the process of changing the way of life, leading to diet. Covered for 2-3 months, may have a slight impact on the body and give a lasting effect.

Among other diets, one can also name jubilant starvation, siroidinnya, dry food and vegetarianism. Є th additional principles of eating, for example, rozdіlne eating, absolutization of optimality and others (you can read about all of these in our article:).

To put it simply, for rozbіgu є prostіr, and whether a person can take such a diet, as if it would be like this and not bring serious discomfort. But, again, let’s repeat: before that, like “going on” a diet, in a general language order, it’s necessary to see a nutritionist and go through the process of becoming healthy, otherwise you can bring the most praised diet to the next bad news.

We want to give a lesson to the greater part of our course, but we say goodbye, because especially for you, we have prepared a sprinkling of supplements, so that we can give advice on food, which you have lost, like that. May you always be healthy and beautiful, and only eat as much as you like, and, of course, it’s great.

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Eating with healthy people sits in an important place. Proper eating allows people to feel good, be in a miraculous mood and live long lives without problems. The essence of proper eating is based on dotrimann simple rules and recommendations on your diet.

A lot of people fix dbati about their health, only if they fix problems from self-acceptance - it’s not right. It is necessary to take care of your health and improve yoga, if you are absolutely healthy, in order for illness and problems to pass you by. Proper eating does not mean that you need to fill yourself in the same frame with the same sprat of products. Below you will learn about 8 main recommendations for proper eating and reconciliation, which is rich in food, savory and balanced.

8 basic rules for healthy eating

Eat vegetables and fruits today. The basics of proper eating - it seems that vegetables and fruits contain a lot of vitamins and brown speeches, which are necessary for the human body for a healthy way of life. Klitkovina, which enters to their warehouse, improves the exchange processes in the human body. A couple of fruits or a couple of vegetables will cost you about 50 rubles, and greed, as you will take 10 times more sumi. Vegetables and fruits are korisn_ for the prevention of bugs zahvoryuvan. Cellulose improves the normal level of cholesterol in the blood of a person, normalizes the vagus, improves the functioning of the intestinal tract. Dodatkovo cellular tissue to induce toxins in the body and control the number of tsukra in the blood. Learn from your correct mode of eating vegetables and fruits, and after a certain hour, remember how the stink is positively injected into your health.

Pure water - improves the work of all internal organs and not less. The correct mode of eating can be on the verge of getting used to the heart from the wound 1 bottle of water. So you prepare your slack before the upcoming meal, to reduce the elimination of toxins and slags from the body. It is recommended to drink 1-2 liters of water every day for maintaining the health of the whole organism. It is necessary to subdivide it into 5 parts. Memorize the fundamentals of proper eating when you drink, especially when you can drink water. You need to drink water before eating for 15-20 minutes. Under an hour, it is not necessary to drink, and after 40-60 minutes after that, it is not necessary to drink. The body has grown by 65-70%, in children it is 65-70%, and in people the body is 55-60% watery. Water helps to fight against the zayva vaga, even if for 30 minutes before drinking 200-300 ml of water, then the appetite will change. Liquorice gassed to drink and other shkіdli products of eating, fast to the minimum or clean up from your diet completely.

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Get the right mode of living. Today, try to live in zhu 4-5 times. In this manner, you will ignite your exchange of speeches, do not stretch your shorts, and feel the lightness of the stretch of the day. Come out, skin 3-4 years old you need to sit at the table, or take a long time prepared їzhu and їsti there, de you handy. Zha in containers is handy for an hour of work;

The diet of eating can be balanced today. Proper eating includes a sufficient amount of protein, fat and carbohydrates. If you are leading the best way of life, then the amount of protein per 1 kg of your skin can be 1 gram, carbohydrates 3-4 grams, and fat 0.5-1 g per skin kilogram of your skin. In the case of average consumption, the number of calories looks like this: proteins 20-30%, carbohydrates 40-50%, fat 10-20%. This spontaneity will allow you to take enough energy for the whole day, keep your energy up to normal and feel comfortable. For example, if your weight is 70 kg, then to support your body weight, you need 70 g of protein, 210-280 g of carbohydrates, 35-70 g of fat. If you waste your energy, increase the calorie content of your diet, if you increase your energy, then obviously - reduce the calorie content of your diet.

Chew well. It is correct to eat food on the uvazi not to overwhelm the slug, but to help youma. If you chew the hedgehog well, then you will consume the hedgehog into the intestinal tract, and it will be easier to digest and acquire, and thereby reduce the pressure on the internal organs. Dodatkovo you secure for yourself the type of transfer and the type of fat deposits. Approximately 15 times later, after the brain of a man of wisdom, you were occupied by you. To that їzhte povіlno, at an average pace at the table.

Do not go hungry for a long time. A skin person has a lot of everyday life, a robot, training, training, and at the same time, don’t have a chance to fast - and go hungry for 5 years. If you often go hungry, then if you go hungry, your body will heal and put in lower fat, in order to create a reserve, if you are starving. In this rank, a person can gain zayva vag, and fat itself. The exchange of speeches breaks down, the camp dies with frequent hunger strikes. Try to take the food with you in a container and don't go hungry. Then your vaga will be normal, and the exchange of speeches will be kind.

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Don't wake up at midnight. Do not accustom yourself to watching TV, a laptop too. Under hour їzhi, your brain and slug is guilty of being angry at їzhi. So your herbal system is more practicable, and it’s easier and quicker to get over poisoned and get used to it. Stay calm, do not hurry. Hurry up for the right eating, no matter what.

Proper eating includes rozpodіl nesumіsnyh produktіv eating for chemical storage. Deyakі vchenі vvazhayut that it is not possible to eat protein and carbohydrate at the same time, and you need to share it in your diet. Under the hour of over-pickling of the proteinaceous medium, and under the hour in the carbohydrate medium, the puddle of the middle. Protein products, ceriba; trigger; bird; sir 0-2%; milk 0.5-1%; eggs without yellows, legumes, peas and others. Carbohydrates are more important in rice, buckwheat, cereals, cereals, hard pasta, coarse pomelo bread and others.

1. Snidanok is the most important reception of the living. It is correct to eat food in order to ensure that the human body takes enough carbohydrates from the wound for a good charge of energy for the whole day. Bazhano їsti porridge every day from the wound. Proteins of the wild food are also necessary, you can include cheese, milk, eggs without yellows, chicken fillet or ribi.
2. Obid - the first hour of obidu the organism was hungry, even after a meal it took about 3-5 years. It is necessary to eat foldable carbohydrates and proteins of a creature's diet. With carbohydrates, you can eat rice, buckwheat, hard pasta. Three whites can be chicken, fish, low-fat meat. So you take away a sufficient number of living speeches until the very evening.
3. Afternoon - at noon, order a light fruit salad or okremo fruit.
4. Supper - supper can be easy, vengeance is the product of a protein trip and folded in carbohydrates, eggplant vegetables. Supper is required 3-4 years before bedtime. To torment hunger, then 1 year before bedtime, drink a bottle of kefir 0.5-1% fat.

Choice of food products

Proper eating includes the following food products:

Proteins of the creature's journey:

• Sir 0-2%
• Milk 0.5-1%
• Kefir 0-1%
• Chicken fillet
• Ribi fillet
• Lean meat (pork, yalovichina)
• Fillet of turkey
• Chicken eggs without chewing

Folding carbohydrates in products:

• Rice (brown)
• Buckwheat
• Hard macaroni
• Bread of coarse pomelo
• Sochevitsa

Whites of the dewdrop:

• kvassola
• Peas

Growing Fat and Omega-3 Fatty Acids:

• Seafood
• Roslinní Olії
• Olives
• Corn
• Cedar peas
• Volosky pea
• Peanut

Products rich in vitamins and cells:

• Vegetables
• fruits

Shkіdlі produkty kharchuvannya

Proper eating includes the following food products:

Fat of a creature's adventure:

• fatter meat
• fatter milk
• fat siri
• scrambled eggs
• shvidka zha (fast food)
• Chipsy
• sausages
• Kovbas
• Mayonnaise

Sorry in carbohydrates:

• zukor
• chocolates
• testka
• tortie
• buns
• vipichki
• white bread

Іnsha shkidliva їzha:

• Alcohol
• Great amount of salt

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For a lot of people, the mode of eating is regulated by appetite. What is the appetite and how to put up to the new?

Often post food: how to stifle your appetite? It is shown that dribne eating (5-6 times a day) ignites the food center. With each other, one apple or a bottle of kefir is enough. Sob not zbudzhuvati appetite, not a trace of spicy and salty, and it is necessary to turn off alcohol. Alcohol does not only open the body, but it can repair a strong cause that will stimulate your appetite.

Otzhe, increase your appetite, you can be sure of your health, but yogo, it’s still unbearable. Tsim often suffer little children, such noble mothers and pitying grandmothers inexcusably crammed with "savory". As a result, the child loses his appetite, and the fathers nalyakany to replace the one who is shamenutsya, swear to do yoga without interruption.

For an appetite, start to bring satisfaction. It takes an hour to develop an appetite. Interrupt at їzhi absolutely necessary. For a child, the stench may be short, for a mature one, lower.

How can you buti chi interrupt? How much and what is necessary to eat at the hour of that hour? In other words, as a way, you can eat a regimen of eating grown-up healthy people.

Chotiri basic principles are put in the basis of the living regime.

• Regularity of eating
• Fractional eating by stretching dobi
• Rational set of products
• Physiological rozpodіl cost їzhі for її receptions during the day

Time to go

The main criterion, which determines the whole hour, is almost like hunger. Yogo can be seen behind such a sign: when thinking about an unacceptable hedgehog (for example, the image of a piece of stale black bread), a slyna appears, at such a moment a tongue is more importantly required for a hedgehog, and not a slug.

You can confuse hunger with such camps: “bring up” the slug, “smokche” under the spoon, blame spasms. All this points to the rozvantazhennost of the body after re-perepovnennia, to the consumption of the stomach and the food center to appetite (a number of structures of the brain, which coordinates the selection, squeezing and cob stage of herbal processing).

Follow the understanding of hunger and appetite in the organization of the correct mode of eating. Hunger indicates the need for energy, appetite - the need for satisfaction. With a strong impulse, you can still be hungry, and bring up the deceitfulness of your appetite to the evanescent vaga.

Number of receptions

The multiplicity of eating and the number of priyomіv їzhi vplyvaє exchange of speeches in the body. Factors that need to be protected in case of a specified multiplicity:

• vіk;
• labor activity (rozumova, physical work);
• became a human body;
• working day order.

Advantages of bagatorase hedgehog (chotirirazovogo eating):

The biggest poobka їzhi.

The best over-etched zhzhi.

Nayvische zasvoєnnya zhivnih speeches.

Supporting the state of the internal environment with the help of the timely life of the necessary speeches, in the body.

Safeguarding the shortest supply of livestock.

Zrazkovy layout of receptions їzhi

A clear layout, you can look like this:

• 7:00 - First lunch.
• 10:00 - Another snack.
• 13:00 - Obid.
• 16:00 Noon.
• 19:00 - Supper.

Snidanok- the most important reception їzhi. Snіdanok is guilty of buti bags for proteins, you can include in the new one, for example, eggs, cheese or other dairy products, sausages with turkeys. As you can't do without carbohydrates, add fresh fruit or a little muesli to the menu.

Other guilty of buti light and low carbohydrate. Even if you are not too hungry at this hour, all the same, try not to miss another snack, but surround yourself with a bottle of kefir or juice or some kind of fruit.

Obid guilty but zbalansirovanim and include dzherelo protein (meat, fish or poultry) and three brown carbohydrates, more often only in vegetables or cereals. Not a lot of brown fats from olive oil, peas or avocados can also bring measles.

noon you can include in yourself carbohydrates, more than just looking like some kind of fruit, porridge or, on the extreme edge, whole grain buns.

Supper, as if insulted, we can be povnotsіnnym and good balance. After the evening, it is so called "Zone of insecurity". Acceptance at this time of crying out is less psychological, but not physiological hunger. Tilki bajannya podnyati sobі nastrіy can cause you to the refrigerator. If you choose to throw off your vaga, you should never go to the “Zone of Necessity”.

Biorhythm - the secret of the correct eating schedule

The secret of the correct schedule for the reception of your life is learned from the understanding of how the internal anniversary of your body has been set, that is. like your biorhythms. The skin of the people of power is their songful pace of life and the readiness of the body to їzhі uninterruptedly connected with it, about the last year of the person, as a rule, it is thrown, if it starts to active activity, if it is restful, if it is ready, if it is ready to sleep. If you were supposed to leave no earlier than the 11th anniversary of the wound, then it is unlikely that you will try to take a break at 11:30. However, your appetite, humovirno, will be already full of garni, and you will arrive for the evening exactly without delay. Lovers of wisdom pidyom skhid skhod, navpaki, may have a wonderful appetite from the very wound, and the axis about the supper can be forgotten.

Start the day from the white house. Snіdanok can be filled with proteins. Tse dopomozhe take a sufficient charge of energy and it is guaranteed to be almost hungry before the onset of hunger. It is important that you take it as soon as possible not earlier than 8 years in the morning and with a stretch of 1 year from awakening. As soon as you leave richly earlier than the eighth rank, then drink a bottle of water, do exercises, take a contrast shower, so that you can get the supplies closer to the appointed hour.

Take it at once and skin for 3-4 years. Tse dopomozhe control appetite. To organize such a shot-shot eating, you can share in the hour with a set of ingredients, which you call for insult, for example. On the back - lettuce and pershu grass, after 3 years have a snack with another grass. Drink more water during the meal. Water removes toxins from the body.

Obid v obid is an important item on the schedule. At the same time, you can allow yourself the greatest obsyag їzhi, tk. The average acidity peak of the shlunk juice is observed in the middle of the day. It is necessary to spend the obid before 3 o'clock in the afternoon.

Supper at night 8 o'clock in the evening. By taking it after 8 pm, I will change the normal function of the subcutaneous cavity and block the vision of melatonin, which is necessary for a healthy sleep.

Increased calories throughout the day

Preparing for a new day for the body can start from the reserve of energy. Sob povnotsinno pratsyuvati, people consume calories. For the same reason, the most optimal mode of eating will be such, under which our body takes more than 70% of the total amount of calories consumed for food and drink. And in the evening, that intermediary meal is filled with less than 30% of the total sum. With such a schedule of eating, a person takes enough strength for his activity, without adding fat during a bright evening party.

The interval about 4-5 years between okremiami їzhi will be the most optimal and physiological. And the hour for the rest of the day before bedtime can become no less than three or three years. A similar mode of eating a building reserve and energy boost our life, and control appetite, not zavantazhuyuchi system and people with calories.

The principles of the optimal regimen of eating and rational intake of food, as well as the previous rules of healthy eating, allow you not only to save your weight in the loss of kilograms, but also to save it in the form of non-necessary problems from the drain and heart disease.

Eating mode includes in itself multiplicity of priyomіv їzhi, razpodіl їzhi s okremih priyomiv,intervals between them, hour or day. The optimal mode of eating is the safety of rhythm and efficiency of the robotic herbal system, normally over-etched and assimilated hives, high rate of exchange of speech, good practicality is thin.

Multiplicity of receptions. In today's minds, the most physiologically primed 4 -x development eating mode. Unacceptable є 1 or 2 meals a day. Studies have shown that a large number of zhіzhі, shozhivaєєєєєєєє in one dose, unfriendly signified on the activity of the mucosal-intestinal tract, porushuєєєєєєє, pogrіrshuyusya samopochutya, work of the heart, pratsezdatnіst, often blaming such obesity, atherosclerosis, atherosclerosis

Rozpodіl dabovogo ration with 4 meals a day: snacks - 25%, 2nd meals - 15%, meals - 35%, supper - 25%. If necessary, another meal will be transferred to noon. Varying different times, wash your hands and work, three meals a day are allowed: snacks - 30%, obid - 45%, supper - 25%.

Intervals between meals not guilty of revisiting 4-5 years. Trivali interruption can lead to a re-awakening of the food center, seeing a large amount of active slunk juice, which comes into contact with the mucous membrane of an empty slug, can repair teasing, right up to inflammation (gastritis). Short intervals between meals are also short-lived, because accepted even if you do not get caught up again and get caught up to the moment of attack, which can lead to destruction of the rukhovo and visual functions of the herbal tract.

Singing hour go maє value, because allows the organs of pickling to stick to the established regime and see at the age of the year enough herbal juices of high activity and rich in enzymes. For whatever mode of eating, the rest of the meal is to be taken 2.5-3 years before bedtime, because. Organic etching will require repair. Uninterrupted operation of the secretory systems calls for a decrease in force, which is over-etched, juice, changing yogo indilennya, causing overvoltage and exhaustion of herbal vines. For the restoration of the normal activity of herbal growths, an 8-10-year-old repair is necessary.

Lecture 11 Principles of normalization of food rations and calorie content of the pre-baked diet fallow according to the state of health

The most important division of nutrition is the obstruction of the physiological needs of savory rivers and energy for different groups of the population - the physiological norms of food (given Normi). In the education of the Norms, take part in the All-World Organization for the Protection of Health and the Fakhivtsi of the Oremy Regions, which expand the national norms of eating. With the characteristics of these norms, you should pay the same.

1. Norms of eating are based on the basic principles of rational (healthy) eating, zocrema, on the basis of balance of eating. The stench is the average values ​​that reflect the consumption of energy and nutrients by different groups of the population.

2. The norms of eating are the basis for vikonnanny offensive robots:

planning the production and storage of food products;

estimates of food reserves;

rozroblennya zahodіv social zakhistu, yakі zabezpechuyut zdorov'ya;

organization of food and control over it in teams (in the army, child institutions, schools, etc.);

estimates of individual eating and yoga correction;

scientific research at the gallery

3. The norms of eating are periodically (approximately every 10-15 years) looked at, the fragments of information about the consumption of people and other groups of the population in energy and nutrients are not the same. Revisiting the norms of eating is dictated by the changes in the minds of life and the nature of the population of the various lands.

4. The norms of eating food are not insured for a good person, but in a great group of people united for the status, century, character of work and other officials. Therefore, the recommended average values ​​​​of consumption in food rhechins and energy can be increased or increased from those in a particular person, vrakhovuychi її ії іndіvіdualі soboblivnostі exchange rіchovina, masi tila and way of life. Vіdmіnnostі mіzh norms spozhivannya, scho recommended, i need them in a specific person can become an average of 20-25%. To that chimalo healthy people are heard, yakі spozhivayut less chi more їzhі, nizh razrahovano for the norms. However, the organism of wealthy people built at the singing borders sticks to each other. Наприклад, при нестачі в харчуванні заліза, кальцію або магнію і виникли у зв'язку з цим їх дефіцит в організмі всмоктування з кишечника цих речовин збільшується, а при недостатньому надходженні енергії з їжею її витрата на забезпечення життєдіяльності організму знижується за рахунок основного обміну та теплопродукції . If the proper mechanisms of the body are consumed and cope with inadequate eating, then the development of eating disorders of the body, zocrema and alimentary illness.

5. In bagatioh kraїnah, zokrema in Rosії, in the marking of food products, enter іnformacіyu about kharchovoї cіnnostі goods against the recommended norms of eating of an intelligent average person. Such "over-average" norms of vicarious consumption are also found on the packages of preparations of vitamins, mineral resources, and biologically active additives.

Ninі in Russia develop norms of eating, developed by the Institute of Eating of the Russian Academy of Medical Sciences (RAMS) and approved by the Ministry of Health in 1991. These norms were the result of the revision of the norms of 1982, and so are the revisions.

Eating norms are a sovereign regulatory document, the initial value of the optimal energy and food consumption for various contingents of the population of the Russian Federation. The values ​​recommended in the Norms are based on the scientific data of physiology, biochemistry, food hygiene and other medical sciences.

The norms of eating, which are eaten, are served for: children and young people, mature people, people of a frail age and old people, elderly and fit women. The stench includes physiological consumption in energy and the main frying rivers fallow in the state, weight, weight of the body, the nature of the practice, the physiological state of the organism, the climatic minds.

All grown-up practical population for equal physical activity, smart professional activity, divided into five groups:

1st group - practitioners are more important than rozumova practice (even easy physical activity);

2-a group- People engaged in light exercise (light physical activity);

3rd group - practitioners engaged in moderate-to-severe practice (average physical activity);

4th group- people who are engaged in an important physical practice (high physical activity);

5th group - people who are occupied with especially important physical practice (there is already a high level of physical activity);

Skin from groups of physical activity is divided into three age categories: 18-29, 30-39, 40-59 years. Pіdrozdіl due to the pіdlоzі umovovіnі іnshoy vіdlіy size tіla і іnshіnіnіmі іntensive exchange rіchovіnі zhіnі і іnіnіnі z holovіkami. Therefore, the need for energy and food speeches in women of all age groups and professional groups is lower, lower in men. Vinyatok should be planted in a vine, like a woman of a childbearing age, a lower one in a person. For women, the 5th group was not transferred, where professions with especially important physical interests were included.

With the established norms of eating for the population of ages 18-60, as the average body weight is normal, 70 kg for people and 60 kg for women.

The norms of eating are transferred to three climatic zones - central, pivnіchnuyu and pivdenny. The energy consumption of the inhabitants of the pivnіchnoy zone of the country, the lower inhabitants of the central zone, by 10-15%, which can be taken care of with the help of an increase in the reduction of fats and in the smaller world - protein and carbohydrates. For the pivdenny zone, equal to the central energy requirement is reduced by 5% for the change in the proportion of fats, which are replaced by carbohydrates.

In Table 13, the average physiological need of a person in the frying speeches and the energy of the mental average person are indicated. At this hour, the quantities are reversed when applied to the label of data about the food value of food products.