Proper nutrition
To live and develop normally, the human body needs to constantly expend energy and reimburse it at the expense of nutrients. In addition, food products must come to us from the outside in order to supply the body with plastic substances, promote proper metabolism and maintain the constancy of the internal environment. In this complex process, equilibrium must necessarily be observed. If it is violated, then first develop functional disorders, and then the disease.
In the prevention of many diseases, an increasing role of the state of the internal environment of the body is revealed. The most effective, active, offensive, ie, real, prevention should be started( and implemented in the future) with the improvement of the internal environment and its protection from harmful influences even before the formation and development of the disease. The protection of the internal environment is designed to create better conditions for preventing conditions forming an atherosclerotic process, neuropsychic stresses and neuroses, to increase the body's resistance to infection and other unfavorable factors acting on humans.
Nutrition begins to be given various preventive properties in the fight against atherosclerosis and cardiovascular diseases.
Interest in nutrition has increased and in connection with the pathology, which has now been formed and received a pronounced spread. These are diseases such as neuroses, hypertension, atherosclerosis, coronary heart disease, cancer, allergic and many other diseases.
It is generally accepted that the nature of nutrition has a significant effect on the state of the body, on the metabolism, on the formation of a number of diseases and on the prevention of their development. Nutrition is increasingly seen not only as a means of satiating and satisfying the need for energy and plastic substances, but also as a means of normalizing metabolism, especially fat and cholesterol.
With the help of correct, rational nutrition, it is possible to maintain the optimal state of the internal environment of the body and a high level of health, whereas with inefficient nutrition inevitably develop disorders that form diseases that can become chronic, and in some cases irreversible. With malnutrition, diseases such as obesity, gout, cholelithiasis and nephrolithiasis, diabetes, atherosclerosis, diseases of the stomach and intestines, and many others are most often associated.
Nutrition is the most important metabolic regulator. Still IM Sechenov believed that "to trace the fate of nutrients in the body - is to know the essence of life processes in their entirety."
The importance of the relationship of power with the state of the internal environment was recognized by IP Pavlov.
Metabolic disorders are one of the common causes of many pathological conditions.
By changing the nature of nutrition, it is possible to purposefully influence the nature of metabolism. Thus, the inclusion of vegetables and fruits in the diet allows one to influence fat and carbohydrate metabolism in the direction of reducing fat formation and stabilizing body weight.
It has long been known that excessive consumption of sugar leads to increased fat formation and fat deposition in fat stores. Earlier it was considered( some experts and now believe) that the formation of fat occurs only due to excess consumption of sugar, ie, a man ate extra 100 g of sweets and the body formed the appropriate amount of fat.
However, here everything is not so simple. If the fat was formed in the body only at the expense of the Sahara itself, the situation would not be so menacing to man. The effect of sugar on the body is that its excess intake changes and disrupts the metabolism, in which fat is intensely formed not only due to the sugar that has arrived, but also due to other nutrients.
It is known that the consumption of food, poor in vegetables, fruits and dairy products, entails a violation of the mineral metabolism, which is characterized by increased formation of acid elements, the development of acidosis in the body and the formation of acidosis, which is not indifferent to the general state of the organism and the function of its individual systems.
At the same time, the consumption of predominantly milk and plant foods with the widespread use of milk, sour-milk products, vegetables and fruits changes the mineral metabolism towards increased formation of alkaline elements, that is, the development of alkaline shifts in the body and the formation of alkalosis, which, albeit inless than acidosis, can still have some adverse effect on the state of the body.
With the rational construction of a food ration combining food products of acid and alkaline orientation, the body provides the necessary acid-base balance( which, by the way, can not be restored to chewing gums or shampoos "five and five").
Even small changes in diet can have a beneficial effect on some aspects of metabolism. Thus, the enrichment of the diet with lipotropic substances by the systematic use of cottage cheese, cream, vegetable oil and other products rich in lipotropic substances( methionine, phosphatides, essential fatty acids, etc.) normalizes cholesterol metabolism, reduces serum cholesterol, prevents obesityliver and, thus, is the prevention of atherosclerosis.
Increased consumption of fat rich in saturated fatty acids, as well as increased consumption of sugar against the background of C-vitamin deficiency has the opposite effect: it increases the level of cholesterol in the blood and, thus, promotes the development of atherosclerosis. By the way, we note that while sufficient attention is paid to ensuring vitamin nutrition, although many people have signs of latent vitamin deficiency.
With certain changes in nutrition, it can be given to it an anti-blastomogenic, anticancerous direction. When included in the food ration of foods rich in antioxidants, and especially vitamin E, it is possible to increase the body's protection from the action of carcinogenic substances and, thus, make the body more resistant to carcinogenic substances.
In particular, vitamin A can increase the body's resistance to carcinogens. There are data on the protective action of vitamin A from carcinogen-induced skin cancer, gastrointestinal tract, larynx and respiratory tract, urinary system.
In connection with this property, vitamin A can acquire great importance in nutrition. That is why it is necessary to carry out preventive vitaminization with vitamin A margarine and other edible fats. Such measures can not only increase the anti-cancer protection, but also eliminate the vitamin A deficiency in nutrition( especially in the winter-spring period).When enriching food with a combination of lipotropic and antioxidant substances, an anti-blastomogenic effect is also achieved.
Individual food products can have an effect on certain body systems, enhancing and stimulating the function of these systems. In a number of cases, this action of the food product is close to the pharmacodynamic action of the drugs.
Introduction to the diet of blueberries normalizes the work of the intestines, eliminates its frustration. The properties of raspberries are known to cause sweating and to some extent normalize body temperature.
Other data showing the effect of power on the state of the internal environment could be cited.
However, the above examples are sufficient to consider nutrition not only as a means of providing energy and plastic materials needed to sustain life, but also as a means of regulating metabolism and providing the body with biologically active substances.
The ability of nutrition to influence metabolism and prevent the development of a number of diseases has served as an incentive for persistent search for optimal types and regimens.
All this is designed to ensure a normal metabolism, normal physical condition of the body, a high level of health and productive efficiency.
The result of the conducted searches was the emergence of a number of theories of various types of nutrition, ranging from more or less scientifically substantiated and ending with various kinds of pseudo-scientific theories of nutrition.
In Ayurveda, meals throughout the day are coordinated with the rhythms of nature. In antiquity it was noticed that during the day three periods of 4 hours each are successively replaced. The first period - peace( Hindu "Kafa"), the second - energy activity( "Pitta"), the third - motor activity( "Vata").These periods are associated with solar activity. The period of "Kafa"( it starts at sunrise) is from 6 to 10 hours. At the physiological level, there is a rest and heaviness of the body. The period of "Pitta" lasts from 10 to 14 hours and is characterized by a high position of the sun. At this time we are particularly hungry and in us the "fire of digestion" is strongest( by analogy with the sun).The period of "Vata" lasts from 14 to 18 hours. The sun was hot and the air was hot, everything was in motion - trees, water, air. This period of motor activity, the highest performance. Then there is a repetition: from 8 - 22 "Kafa", from 22 to 2 nights "Pitta", from 2 am to 6 am "Vata".It is in this rhythm, according to ancient scientists, the whole world of plants and animals.
Based on these rhythms, Ayurveda gives the following recommendations regarding nutrition throughout the day:
1. Get up during the period of "Vata"( motor activity) a little before 6 am( local time).You will be active all day. Stand up, drink a glass of warm water."Vata" strengthens the work of our intestines and facilitates the evacuation of the contents of the large intestine.
2. When there is an easy hunger - a fruit breakfast.
3. In the period of "Pitta"( especially from 12 to 14), when the digestive "fire" is especially strong, eat the largest food in terms of volume. In all the logic of things - it should be a starchy food with vegetables, giving the maximum amount of energy. Then sit, preferably on the heels and breathe through the right nostril - this will further increase your digestive "fire", then 5 - 10 minutes you have to walk.
4. At the end of "Vata" - the beginning of "Kafa"( 18 - 20 hours) a light supper - before sunset. The sun decreases and the "fire" of digestion decreases. During this period, it is recommended to eat a little protein food,
, to replenish the expended energy costs per day. And take more vegetables to get better. After dinner, behave the same as after dinner.
Each of us has his own eating habits. One of them loves fried potatoes, the other - borscht, and the third fried chicken. Do not strictly judge those who greedily eat pasta with cheese - after all, it must be admitted, this dish is really tasty.
However, not every food that we like is useful. For example, in fried patties or chips there are almost no vitamins, but there are a lot of fats that will certainly affect the figure in the form of extra pounds. And sweet carbonated drinks with regular use increase the likelihood of obesity by almost half and increase the fragility of bones.
Therefore, your diet should be treated very carefully. After all, food is not only a means of satisfying hunger. Food is primarily a source of substances that allow our body to work fully, and hence the source of our strength and energy. If the food is poor quality, inferior - it all affect the health and appearance.
Therefore, food should be the part of the cost, which should not be saved. Especially it is ridiculous to deny yourself a full-fledged food and for weeks to sit, for example, on a potato with the aim to later buy an expensive face cream.
Remember: beauty comes from within! And if the ration does not have enough meat or fresh vegetables and fruits, it will necessarily affect your appearance: your hair will become dull, your nails brittle, your complexion gray, and your skin will begin to peel off. It will not help either a quality cream or a good shampoo.
But, if you make your diet balanced, regular and moderate, you can consider that a solid foundation of health and beauty is laid. And notice - all this without diets and torments!
And after a month of proper nutrition you will notice that the skin has become smooth, a pleasant blush has appeared on the face, the hair does not split and has a smooth structure, and the figure has nicely built up.
The body seems to come to life, and you will feel a rush of strength, vivacity. In the soul there will be a bright desire to live and a sense of joy. You will acquire a blossoming appearance and thereby will cause delight among others.
And let the acquaintances, when they meet an amazing woman on the street, will be surprised to learn of you in it!
In order to eat properly, it does not have to be a scientist-dietician. Nevertheless, with a limited intake of calories, it is important to choose the right foods to prevent the lack of nutrients.
To avoid a feeling of hunger when calories are limited and you can optimize the supply of your body with vital substances, you should:
• pay attention to the correct ratio of essential nutrients;
• observe the principle of the ratio of carbohydrates and proteins as 3: 1;
• half the foods eaten raw, and half cooked;
• use "slow", not "fast" carbohydrates;
• prefer fatty dwarfs, not giants;
• supplement nutrition with vital substances.