We will assume that you were presented with a baby animal, you do not know what kind of animal it is and how to feed it. How to proceed in this case? Very simple: you just need to offer him different types of whole, natural food - he will eat those foods that are intended for him by nature. He will most likely ignore all the rest, not even counting them as food. The same method works for children as well. Leave your child in a room with a lamb and a banana and see what he will play with and what he will eat

Repeat this experiment with fatty foods (nuts, seeds, avocados, olives) and sweet fruits. Again, there is no doubt what the choice of the child will be.
Why are we not predators?
It is not entirely accurate to say that predators are those who eat meat. Firstly, they eat raw meat, secondly, they eat it with pleasure, and thirdly, they devour their prey almost entirely (and not just muscle tissue. Live animals are not perceived by us as food. Killing an animal is disgusting for us, many do not We could do it ourselves. The raw flesh of a slaughtered animal is not only unattractive to us, but, on the contrary, nauseating. There is no human way of killing animals, so we do it not with our own hands, but with the help of "Professionals" - slaughterhouse workers, etc. .
Further, we eat only muscle tissue and parts of some organs, and in boiled and seasoned form, thus camouflaging dead flesh, disgusting to us, in its natural form. To determine what kind of food we would eat in natural conditions, we need to rely on our instincts. What would we eat in nature without fire, dishes, refrigerators and other devices? The only criterion that guided our ancestors in choosing food was its attractiveness to our senses. We must proceed from the axiom that nature has provided us with everything necessary for a full existence.

Are we herbivores?

Grass, green shoots, foliage - all this is unattractive to our sight, smell and taste. The human body does not produce cellulase and other enzymes characteristic of herbivores, which are necessary for the digestion of rough greens. Therefore, we cannot extract from it the most important nutrients for us - simple sugars, which ultimately is fraught with an energy deficit.
True, we eat leafy greens - lettuce, celery, spinach, etc., as well as coarser vegetables (beets, carrots), but the high content of insoluble fiber makes them very difficult to digest. And not to say that they in their natural form strongly attracted us. All vegetables contain proteins, essential fatty acids, minerals, vitamins, and some simple sugars.
But we can get all this in sufficient quantities from other natural products, so why do we need vegetables that we do not eat with obvious pleasure? So, nature has provided for the possibility of including vegetables and a variety of greens in our diet, but as an additive, and not the basis of the diet.

Are we "Starch Eating"?

Starchy foods are cereals (cereals), root - and tubers and legumes. Many birds are granivorous, feeding on the seeds of cereals and other herbaceous plants. But in natural conditions we would not eat seeds. Firstly, in the form in which they grow in nature, we can neither chew them properly nor digest them properly. Grain-eating birds have a goiter in the throat or esophagus - a special sac where swallowed seeds germinate, thus becoming digestible.
Raw grains are not digested, but even when cooked, the complex carbohydrates contained in them require a lot of work on the part of digestion for their breakdown. In nature, we would have to eat cereal seeds along with the husks; try to eat at least a tablespoon of such unpeeled seeds - choke! Yes, and when you try to eat a tablespoon of raw flour from the seeds of any cereals, you will also choke - it is too dry. The fact that, in their raw, natural form, grain seeds are unattractive to us as food indicates that we were not granivorous before we mastered fire.
Starchy roots - and tubers.
Animals that feed on roots and tubers are anatomically adapted to dig them out (snout. For a person without special tools, this is not an easy task. And he has no motivation for this: "Underground" products in their natural form are not tempting for us in their taste, and very few of them our digestion can handle at all.Some (turnips, swedes, sweet potatoes, yams, beets, carrots, parsnips) can still be eaten raw, but this is hardly practiced today.In addition, man is a very clean creature and does not will eat anything that is covered with dirt or even slightly soiled.
Legumes.
Apart from birds and pigs, very few animals enjoy eating legumes, because in their natural form they are indigestible and poisonous to most mammals. For humans, raw mature legumes are not only tasteless, but also very toxic. Young legumes are edible and non-toxic, but their nutritional value is questionable. Legumes are praised for their high protein content, but this is a dubious merit, given that an excess of protein (more than 10% of the total caloric intake) does not do a person any good. The high protein and starch content is a combination that makes legumes difficult to digest.
The gases that occur when eating legumes just indicate a violation of the digestive processes. In addition, legumes are too low in vitamin C, an essential nutrient for humans. For the normal assimilation of starchy foods - cereals, legumes, roots - and tubers - the animal must produce a large amount of an enzyme that breaks down starch (amylase. Amylase is relatively small in human saliva, and it is very weak - it is only enough to process small amounts of starch that occur in unripe fruits.The amount of amylase produced by the pancreas is also sufficient to process very limited portions of starch.
Products obtained by decomposition.
Virtually all Americans consume fermented or otherwise decomposed substances (called "Foods". Most are derived from milk. Some are made from grains (liquor), fruits (wine and some types of vinegar), legumes (especially soybeans and putrefactive soy products) and rotten meat.Carbohydrates begin to ferment, decomposing molds and bacteria.
Fermented carbohydrates produce alcohol, acetic and lactic acid, as well as methane and carbon dioxide. Proteins rot when decomposed. The end products of this putrefaction, carried out mainly by anaerobic bacteria (but, in addition, by mold fungi (yeast) and aerobic bacteria), are many toxic compounds: cadaveric poisons (cadaverine, muscarine, neurine, etc.), indole, skatole, mercaptan , ammonia, methane, hydrogen sulfide, etc.
Fats, oxidizing and decomposing, become rotten.
Oddly enough, we throw away the fermented grapes, but instead we drink the end product of its fermentation - wine. It is even stranger that most Americans devour cheese, a pathogenic putrefactive food not found in nature. When cheese is made, the casein component is separated from the milk and decomposed by bacteria that produce rotting by-products that many find very tasty. Cheese contains almost all decomposition products in one "Vial": rotten proteins, fermented carbohydrates and rancid fats. It is enough to take a good dictionary to find out how poisonous these substances are. Under natural conditions, without special devices and utensils, people could not prepare all the listed decomposition products, therefore, we can safely recognize them as unnatural.
Milk.
It is unlikely that people have ever drunk milk directly from the udder of animals. The very thought of it is disgusting. The practice of regular consumption of milk by adults is only a few centuries old. Before the invention of the internal combustion engine, most households could not grow enough grain to feed more than one or two cows. Feeding cow's milk to infants as a substitute for mother's milk is also a relatively recent practice (about 200 years old. No animal in nature drinks the milk of another species, knowing instinctively that only its mother's milk is the ideal food to support its rapid growth and ensure it all the necessary substances in the right combinations and proportions.Cow's milk is no more suitable for us than pig's, rat's or giraffe's milk ... the use of milk causes disease.Only if humanity today refused milk, very soon millions of people would stop getting sick.
Nuts, seeds and other vegetable fats.
Undoubtedly, our ancestors used nuts and other seeds as food. However, all seeds have a protective shell, which can vary in hardness from fibrous to woody. We do not have squirrel sharp teeth and strong jaws to extract kernels from shells. Nuts and seeds are very rich in nutrients, but they are only useful when raw. Heat-treated fats and proteins are disease-causing and even carcinogenic. However, most people in today's world have never tasted truly raw nuts and seeds. They contain a lot of water and therefore have a tender pulp, for example, in almonds it resembles an apple in texture, and in macadamias it resembles nut paste.
Almost all commercially available nuts and seeds are dried in ovens at "Low" temperatures (probably 70/xB0c), often for several days, to prevent mold and thereby extend shelf life. Unfortunately, our digestion is not good at digesting nuts, whether they are raw, toasted, or roasted. Sometimes 90% fat, nuts and seeds are best eaten infrequently and in very small portions. And even in this case, their breakdown into fatty acids, amino acids and glucose is a long, laborious process. Fats can sit in the small intestine for several hours before the gallbladder releases the bile needed to emulsify (break down and liquefy) them.
But fatty fruits - avocados, durians, ackee, breadfruit and olives - are rich in easily digestible fats when ripe. The tender flesh of a young coconut is also easily digested, but the hardened flesh of a mature coconut is almost indigestible. Raw fresh leafy greens and other vegetables contain small amounts of fatty acids in a very readily available form. All the easily digestible fats we need can be obtained from fruits and tender leafy greens. Biologically, we are not Fat Eaters. Although it’s nice to occasionally eat a piece of avocado or a handful of nuts, a person is still a predominantly “Carbohydrate” creature.
Maybe we are omnivores.
Of course, in modern practice, people are omnivorous - thanks to cooking stoves, flavors and seasonings that mask the natural taste of foods, etc. but in nature we could only eat 1) seasonal products 2) raw, 3 choosing them according to their natural taste qualities. Without special devices, equipment, packaging and transportation technologies, substances that mask the taste, we would quickly lose all our "omnivorousness" ... and juicy sweet fruits would seem to us tastier every day!
We are frugivorous!
Under natural conditions, people would be exclusively frugivorous. Like all animals, we are able to more or less adapt to a wide variety of foods, and yet our body is "Designed" based on a predominantly fruit diet. Some people switch to a pure fruit diet, but I do not recommend it: dark green leafy vegetables are too rich in minerals and other substances vital for optimal nutrition and good health. From a nutritional point of view, no other food can satisfy almost all of our needs like fruit (including the need to enjoy taste. Fruit is to us what meat is to predators.
Humans are naturally sweet-toothed. The taste buds at the very tip of our tongue detect sweet tastes. In ripe fruits, complex carbohydrates are converted into simple sugars (glucose and fructose) that do not require digestion. Enzymes in fruits convert proteins into amino acids, fats into fatty acids and glycerol. Thus, all the work has already been done for us, and we just have to enjoy the taste! The frugivorous diet is mostly fruits + some tender greens. But what about all the other vegetables? It may surprise you, but everything suggests that physiologically our digestive system is "Designed" for soft, soluble fiber and delicate leafy greens.
The fact is that many vegetables (for example, all types of cabbage) are a real storehouse of nutrients, including soluble fiber. But, on the other hand, they contain a lot of cellulose and other indigestible or generally indigestible fiber. Indigestible in the sense that our digestive system is not able to break down this material and is forced to remove it from the body. Moreover, unlike soluble fiber, these coarse indigestible fibers can scratch and erase the delicate mucosa of our digestive tract. (The fiber in whole grains produces the same effect, mind you, only to a much greater extent.) These vegetables are best digested young, when they are most tender.
For best results, they should be thoroughly chewed or ground using a blender, grater, etc. Complete digestion is required for complete absorption, and whenever we eat indigestible food, we create problems for our digestion, and in the long run - for our own health . Of course, we are able to absorb cellulose and other coarse fiber, but such food creates a great burden on the digestive and excretory organs. When it comes to health, we strive to get the most benefit at the lowest cost. When applied to nutrition, this means that we need enough nutrients, not too much. More doesn't mean better. Thus, rough vegetables containing a lot of hard-to-digest or even indigestible fiber are not our ideal food.

Let's summarize:
What is the conclusion? The ideal food for humans are fruits and berries, that is, the fruits of trees and shrubs; humans are frugivorous creatures. We are able to digest non-species food with difficulty, but not without harm to our body.

The red list contains products of animal origin, eating them for humans is a huge blow to all body systems, therefore, in order for it to be at least somehow "suitable" for food, we cook, fry meat, add flavor enhancers, such as salt, glutomate, spices, vegetables and only then do we eat.

It is unlikely that someone wants to eat a raw piece of meat, as predators do, most people will simply vomit. Another important point - food should be raw. For during heat treatment above 43 degrees, enzymes and enzymes that help digest food are destroyed in it, raw food digests itself, starting autolysis. Cooked food is a set of proteins, fats and carbohydrates, the assimilation of which requires some effort. For during heat treatment above 43 degrees, a person needs to distract and use his own reserves (enzymes.

A balanced diet is not only a guarantee of the physical and mental activity of the human body, but also a necessary element for its existence. The process of digestion of food is the work of many internal organs.

The main task of eating food is not an aesthetic purpose and satisfaction of a person's taste preferences, but the need to maintain physical fitness. In the presence of any diseases, first of all, change the diet in order to improve overall well-being. This is due to the fact that a diet and a well-chosen diet are the basis of a successful recovery.

Food consumption includes the process of metabolism and energy (for movement, conversation, breathing, thinking, sleep). The more energy a person spends during the day, the higher the calorie content of meals eaten daily should be. Food is the "fuel" for the human body. Also, energy consumption depends on the age of the person.

It should be noted that the amount of food consumed should correspond to physical characteristics (age, gender, weight category, health status, etc.). Lack of food leads to exhaustion of the body, and overeating negatively affects the functioning of internal organs, the digestion process is disturbed, the load on the cardiovascular system increases, and body weight increases.

It is very important for a person to chew food thoroughly, otherwise insufficient saliva is secreted. This leads to an increase in the load on the stomach, a deterioration in the digestion process and possible overeating. It is advisable to chew food slowly so that a gradual feeling of fullness sets in. Better digestion is facilitated by the use of fluids, which soften food and allow you to easily pass through the digestive tract.

It is also very important to eat at the same time, as the body, as a rule, focuses on rhythmic work. Eating at different times forces him to rebuild and constantly adapt to the new regimen.

A million articles and books have already been written about how to eat right. But in such a huge information flow, a person can quickly get lost and easily confused. Therefore, we have collected all the most important and necessary things that each of us should know about healthy and proper nutrition. If you want to eat normally, not starve, and at the same time be slim and healthy, it is important to know that: - Food is a metabolic stimulant. The more often we eat, the better the metabolic processes in the body work.

That is why all nutritionists strongly recommend fractional meals (every 2-2.5-3 hours). - The serving volume should be 250-300 g for women, about 400 g for men. This applies even to the most healthy food: it is naive to believe that a bucket of berries will do you good. Even fruits, vegetables and other healthy foods should be in the aisle of the prescribed volume. - It is desirable to add lipotropic substances to each meal (substances that contribute to the normalization of lipid and cholesterol metabolism in the body, stimulate the mobilization of fat from the liver and its oxidation).

Products with lipotropic action include spices (turmeric, coriander, cinnamon, ginger, fenugreek), oils (milk thistle, sesame, pumpkin, linseed, walnut), seeds (linseed, sesame), nuts (walnuts, hazelnuts, cedar, almonds) . - All nutrients must be present in the human diet: proteins, fats, carbohydrates, minerals and water. - It is necessary to observe the correct water regime. Drink 30 minutes before meals and 2 hours after.

The daily norm of water for a person is calculated by the formula: for 1 kg of weight - 30 ml of water. During the day, you need to drink little by little, and not immediately half a liter. In the heat or during physical exertion, the daily water intake increases by 20-30%. - There is such a thing as biorhythmic nutrition. There is food that ideally "works" only in the morning, and in the evening there is no benefit from it. And vice versa. More on this below. A balanced human diet should look something like this: Breakfast In the morning, a person needs energy, so we eat healthy carbohydrates, such as cereals. It is better to give preference to gluten-free - buckwheat, rice, corn; of the more expensive - quinoa, amaranth. We add lipotropic additives to the porridge: 1 tablespoon of any oil, 1 tablespoon of spices and sprinkle with any seeds (all from the list above).

Second breakfast Before lunch, safety for the figure is allowed to consume carbohydrates, which include vegetables, fruits and berries. Therefore, for a second breakfast we take 250-300 g of berries or fruits (approximately 3 small apples or a large plastic glass of berries will turn out). Lunch At lunch, we move from carbohydrate metabolism stimulation to protein. Lunch - may be the most saturated and voluminous meal (women are allowed to increase the portion to 300-350 g), since at this time a sufficient amount of enzymes have already accumulated in the stomach that can process any food. So it is better to plan any feasts for lunch time.

Or if you want to give yourself a slack - do it in the afternoon. And if you eat normally, choose meat, fish and vegetables. Snack For an afternoon snack, fermented milk products are recommended: kefir, sourdough, yogurt, fermented baked milk - all without sugar, since in the afternoon you need to limit yourself to the maximum in the use of carbohydrates. Also, nuts are perfect as a snack, but their portion should be 30-40 g (a handful). Dinner For dinner we eat light protein. It can be cottage cheese, white cheese (mozzarella, feta), fish, eggs, seafood. Legumes (beans, lentils, peas) and mushrooms are also good choices. These products can be supplemented with vegetables, but not starchy ones (avoid potatoes, carrots, zucchini in the evening).

Nutrition is a process during which useful substances, vitamins and trace elements must enter the body. Thanks to them, the life process is ensured. Modern nutritionists strongly recommend proper nutrition. Why is this question so relevant today? What is rational nutrition? This is when a person tries to consume healthy food so that the body stays young and healthy longer.

We eat right

It is very difficult to overestimate the importance of nutrition for human health. After all, it depends on how we feel. Nowadays, special attention is paid to ensuring that proper nutrition attracts as many people as possible, since in the 21st century many people prefer fast food. But, as everyone knows, hamburgers and other junk food cause obesity and various diseases.

Malnutrition primarily affects the gastrointestinal tract. The condition of the skin also worsens. The liver suffers very much, and, of course, there is a big load on the cardiovascular system. And those who do not want to get fat, on the contrary, try to sit on different diets and therefore receive less of a large amount of useful substances. This leads to a decrease in performance. After all, a person who is on a diet becomes lethargic, loses interest in life and suffers from a number of diseases. It is important to remember that proper nutrition is the most important part of human life.

What kind of food we eat will determine how well we will do our job. After all, it is important for the human body that it gets into it. Proper nutrition is not just food, but a lifestyle that everyone must adhere to if they want to live happily ever after. Not only our well-being, but also the health of offspring depends on the quality of food. To date, scientists recognize the fact that more than seventy percent of the world's population eats improperly. What provides nutrition? This is a guarantee that all organs and systems of our body will function without interruption. But this is not enough for a fulfilling life. What gives proper nutrition? Adhering to it, you will be healthy not only physically, but first of all mentally.

Nutrition Features

A healthy diet does not mean eating only fruits and vegetables. It can be interpreted differently. A healthy diet implies that with food a person should consume a sufficient amount of proteins, carbohydrates, vitamins and even fats. But remember that there must be a sense of proportion in everything. No need to oversaturate the body with all important trace elements.

Today, there are more and more newfangled systems for proper nutrition. And it is difficult for an ordinary person to figure out what is really needed, and what can simply harm the body. The food system must be balanced. It should also include all useful products.

Rules

Whatever system you choose for yourself, remember a few basic rules. First and most important: the dishes should be fresh, and the products from which you cook them, too. It is important to remember about seasonal food. That is, vegetables and fruits should be consumed in those periods when they grow. In summer, it is best to focus on plant foods. Eat plenty of greens in the spring. And in cold periods - in winter and autumn - try to eat more fats and proteins. This is necessary so that the body can cope with the cold, and the immune system can resist various viruses. If a person is obese, he should ensure that the energy value of food is as small as possible.

Another important point of proper nutrition is that the food should be varied and be sure to complement each other. That is, you do not need to eat desserts, eating sweets. A healthy diet should include fresh seasonal vegetables and fruits. It is in them that more useful microelements and vitamins are stored.

An important point during the meal is your mental attitude. That is, you need to eat food with appetite, you can’t push it into yourself by force. If it is time to have lunch, and you are not hungry or for some reason do not want to do this, then reschedule the meal a couple of hours later. When you sit down to eat, in no case do not rush. Food must be chewed thoroughly, then it will be better absorbed. It is advisable to have lunch or breakfast without a TV or computer. You should not read either, as the body spends energy on several activities at once. And this leads to the fact that food is poorly absorbed and deposited in the body in the form of fats.

And the last and, perhaps, the most important rule: you can not eat incompatible foods, as the process of decay and fermentation can begin in the body. This, in turn, leads to the production of toxins that clog the body.

Additional rules

In addition to the above basic nutritional rules that every person must adhere to, there are additional, no less important ones. So, try to keep the intervals between meals small. It is better to eat often, but in small portions. The most optimal diet is considered to be four times a day, but with the condition that the last meal should be at least three hours before bedtime. Lunch is the largest meal. Meals for the day should be distributed rationally. For breakfast and dinner, a person should eat exactly half of the daily diet. During an afternoon snack, it is enough to use fifteen percent. And at lunch, as we have already found out, they eat everything that remains. It's thirty-five percent.

Choosing products

When you go to the grocery store, it's best to do so when you're full. Otherwise, you will buy a lot of food that you simply do not need, or, conversely, eat everything in a short period of time. Food should be high in calories, but in moderation. When you buy groceries in the supermarket, try to pay attention to what is written on the packaging. Many people like to buy various ready-made salads, fish or meat dishes in the culinary department. So remember that this should not be done under any circumstances. Since you do not know how they were prepared and under what conditions the components for the dishes were stored.

Since nutrition is an important aspect of our lives, please note that mayonnaise is used in salads, which is a perishable product. It should be consumed within the first few hours after preparation. And, as everyone knows, no one does. And those mayonnaise salads that were not sold on the first day will be left in the refrigerator. They will be sold until they go bad, or a person comes in complaining of poisoning, which can very often be fatal. Therefore, try to eat only the food, the quality of which you are one hundred percent sure of cooking. Also, the food should be warm. It is generally not recommended to eat hot food, since such food is very harmful to the stomach. Drinking liquids during meals is strictly prohibited. You can drink half an hour before or after.

Do not eat semi-finished products that were not prepared by you. Today it is customary to buy dumplings or dumplings in the store. It is convenient to come home and just cook them. Also popular are various ready-made casseroles that need only be heated in the microwave. Expired products from which such dishes are prepared are frozen. But this is not the most dangerous thing that can be. They may contain different dyes, flavor enhancers, they can cause allergies. Of course, such products should never be given to children. Try not to eat salty foods. Better don't salt it. Why? Because salt has a very bad effect on the function of urination.

Rational menu

Also, nutrition should be rational. What does it mean? What is rational nutrition? Its meaning is that all products must be balanced. They should bring only benefits and in no case harm the body. There should be not much food, but enough so that the body can receive all the nutrients. Quality does not mean quantity. And then we are used to overeat and be glad that we ate. First of all, food should be enriched with all useful trace elements.

It is better to eat less, but for the benefit of the body. We usually consume more than we can spend. We are used to eating potatoes every day. It also contains a large amount of carbohydrates and not a gram of nutrients. We also eat bread every day with everything. And his body needs a few pieces. A large amount of sugar and salt leads not only to health problems, but also to the deterioration of the figure, which becomes shapeless and awkward.

Some secrets

With a balanced diet, you should also follow several important rules. The first is that fruits should be eaten separately from the main meal. It is advisable to do this half an hour before meals or two hours after. Grains and legumes should not be mixed together. It is also forbidden to combine vegetables and fruits (with rare exceptions). It is undesirable to use dough with meat at one time. Following this rule, you can’t eat our favorite dumplings, pies, chebureks, etc. Nutritionists do not advise eating dishes with bread. It can be consumed as part of a sandwich with tea.

Functional nutrition

There is also such a thing as functional nutrition. By it is meant the use of such products that enhance the beneficial influence of others. It is necessary to process food during cooking in such a way that its beneficial qualities are not destroyed, but, on the contrary, are enhanced.

We organize meals

What should be considered by those who are interested in catering? Several important nuances. First - the total amount of calories per day should not be more than 2000. And remember that there should be as little fat as possible, and more proteins and vitamins. Nutrition for each day is desirable to develop in advance. That is, try to compose the menu for the week so that the dishes are not repeated. At the same time, fruits and vegetables must be present in the diet.

Also calculate calories for an adult man and for a child separately. There is no single system of proper nutrition for all people. For women, it will be one, for men - another, and for children - the third. You also need to take into account the type of human activity. For those who work in physical work, it is desirable to cook food that will be rich in fats and carbohydrates. For specialists in chemical industries, food should be at least dairy and protein. Such products well remove all toxins from the body that accumulate during work. For scientific workers who are accustomed to mental work, it is desirable to exclude the use of fats.

school meals

Well, the nutrition of children is very important, especially in educational institutions. School meals are designed by the Ministries of Health and Education to be as balanced and healthy as possible. Products that are supplied to educational institutions must comply with all standards. Food preparation must comply with established standards. It is impossible to feed children with stale or harmful products, it seems that every first grader knows this. But, unfortunately, the negligence of many suppliers and employees who prepare food in schools leads to the fact that children are often poisoned or do not receive enough vitamins and other trace elements.

Features of the diet of children in educational institutions

When organizing a food system in schools, it is important to take into account not only the nutritional value of products, but also the characteristics of students. Since the child's body is constantly growing and changing throughout the time at school, nutrition should also change accordingly. For elementary school students, the food will be somewhat different from that which will be fed to teenagers. They develop the musculoskeletal system. Accordingly, food should be enriched with calcium. The nervous and vascular-cardiac system is also formed, changes in sexual characteristics and hormonal development occur.

Schoolchildren receive not only psychological, but also physical stress. Therefore, it is very important for them to receive a balanced diet. This will help solve many health problems that often occur during adolescence. In addition to proper nutrition at school and at home, the child must be taught to form it himself. Teenagers can already independently monitor their diet and avoid eating junk food. If a child sees that at school he is given those products that are not useful, he must definitely tell his parents about it. Those, in turn, must take appropriate action.

Conclusion

Nutrition is the basis for the existence of all living things. This issue needs to be given special attention. This will allow you to feel the fullness of life and forget about health problems for a long time. Now you know what kind of food a person should have. We examined the features of the diet. We hope that the information was useful to you.

Napoleon loved chestnut soup. Elvis Presley and Hitler preferred vegetable. And Nekrasov asked that as much dill as possible be put into the soup. Endocrinologist, nutritionist, Herbalife brand expert Alla Shilina tells what the right soup should be like and why it is important for a balanced diet.

The first question is why is it important and necessary to eat soup?

Soup promotes the active secretion of gastric juice and prepares the body for the process of digestion. The soup restores the balance of liquid, helps to digest other dishes, and in the cold season perfectly warms. In addition, it is bulky food: we are quickly saturated, while receiving a minimum of calories.

What is the healthiest soup?

Every soup has pros and cons. For example, meat soup is rich in protein, but lacks fiber and is high in hidden fats.

Fish soup has protein, almost no hidden fats, but, again, not enough fiber.

The most favorite product of nutritionists is vegetable soup. It contains a large amount of antioxidants and plant fiber, while it is low in fat and has a low calorie content. That is why nutritionists recommend regularly including vegetable soups in the diet, especially for those who are watching their weight.

However, in vegetable soups there is a minus - a lack of protein.

Why is protein so important to us?

It is from amino acids that immunoglobulins (the main protective proteins of the body), enzymes, and hormones are built.

Protein keeps you feeling full longer. If you ate a product that has a lot of carbohydrates, after a while you will again be drawn to “eat”. Because carbohydrates stimulate the pancreas, it releases insulin, which increases appetite. Protein has no such action.

We need protein to build muscle mass. And how well developed muscle mass is, so much a person is resistant to external factors. Just imagine this picture: a person went out into the cold - the body immediately releases adrenaline, cortisol. Yes, we can have a normal body temperature, normal pulse and pressure. But these hormones are catabolic, they destroy muscle mass. Protein builds muscle mass. It is important that the body constantly receives protein food and physical activity - so that hormone metabolites are quickly excreted from the body.

How much protein does the body need?

About 85-90 grams per day is the minimum that a person should receive during the day. 100 grams of meat contains 25 grams of protein. In fish - 17 grams. In cottage cheese - about 20 grams.

Vegetable soups are high in fiber. Tell us about its benefits.

For the formation of immunoglobulins, one protein is not enough. We need fiber - a source for the vital activity of lacto- and bifidobacteria. We underestimate fiber - we think that it is needed only for peristalsis and digestion. And it also removes incompletely oxidized substances, participates in the metabolism of cholesterol.

Today there is no such thing as dysbacteriosis. But there is the concept of "syndrome of excessive bacterial growth." There are several groups of bacteria in the intestines: beneficial lactobacteria and bifidobacteria, conditionally pathogenic flora (does not harm in moderation) and, finally, pathogenic flora. It is important that there are more bifidus and lactobacilli in the body, and less conditionally pathogenic and pathogenic flora. And for this we need fiber, which is an energy source for beneficial bacteria.

The diet of our ancestors consisted of 2/3 plant foods, and 1/3 wild animal meat (contains less fat). Today we eat mainly refined food, so we need to include fresh vegetables and herbs in the diet to the maximum - there is a lot of fiber.

Why is it important to eat vegetable soups more often?

I would like to draw your attention to the elimination of acidosis (a shift in the acid-base balance of the body towards an increase in acidity (a decrease in pH)) and the removal of accumulated metabolic products.

Most often, we consider products from the position of macronutrients - how many proteins, fats, carbohydrates are in them. American scientists have introduced such a thing as acid load. This means that in the process of splitting any product, either an acidic, or alkaline, or neutral environment is formed. Our body as a whole has a slightly alkaline environment. And in the stomach, the environment is acidic, in the duodenum - slightly alkaline. Protein, splitting, forms a more acidic environment. Therefore, it is important that it is combined in a plate with foods that, when split, form an alkaline reaction - that is, with vegetables and herbs. Vegetable soup is also very useful.

1. Pair fiber-rich vegetables with lean meats or fish to ensure adequate protein.

2. Use stainless steel for cleaning, chopping and mashing vegetables.

3. Put vegetables in boiling water, taking into account the cooking time of a particular product:

• whole potatoes - 25-30 minutes, chopped - 15 minutes;
• carrots whole - 25 minutes, chopped - 15 minutes;
• whole beets - 3-4 hours, chopped - 30 minutes;
• beans - 1.5-3 hours;
• peas - 1-2.5 hours.

4. Don't let it boil violently, as air circulation destroys nutrients.

5. Eat vegetable soup on the day of preparation.

To the point

After an interview with Alla Shilina, we tasted Herbalife's tomato soup with basil. And they were pleasantly surprised. Firstly, it is easy to prepare it: fill it with water, and after a minute you can already take a sample. Secondly, you can experiment: add croutons, olive oil, sour cream, spinach, bell pepper, chicken meat and other ingredients. And you can not add anything - because the soup already contains all the vitamins and minerals necessary for the first course, a sufficient amount of dietary fiber and protein.

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