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Presentation on the topic: “Rational nutrition” was prepared by students of grade 10-B of secondary school II-III st. No. 2 Starobelsk Butko Valeria Petrov Pavel Kirpa AlexanderSlide 2
Purpose of the work: to find out the principles of rational nutrition, as well as the role and content of essential nutrients.
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Plan Concept of rational nutrition Basic principles of rational nutrition 3. Proteins 4. Carbohydrates 5. Fats 6. Conclusions
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The concept of rational nutrition Rational nutrition is a diet in which the body receives all nutrients, vitamins and mineral salts with food products in the quantities necessary for normal life.
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Basic principles of rational nutrition With rational nutrition, the choice of this or that dish, this or that diet is determined by a person’s awareness of the need to maintain energy balance in his body. Therefore, the general meaning of focusing on maintaining energy balance is in accordance with what is received and what is spent. And therefore, if you count calories, then count not only the caloric content of food, but also the daily energy consumption for each type of activity. In addition to the types of activities, it is necessary, in theory, to take into account the ambient temperature. In winter, additional energy costs are required to warm the body, which should be taken into account when planning the calorie content of the seasonal diet.
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Energy balance All the energy the human body needs comes from food. Currently, it is believed that 1 gram of food protein provides 4 kilocalories, 1 gram of fat - 9, and 1 gram of carbohydrates - 4 kilocalories. Thus, knowing the chemical composition of food, it is easy to calculate how much energy material a person receives per day.
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In the diet of a healthy person, the optimal mass ratio of proteins, fats and carbohydrates should be 1: 1.2: 4, respectively.
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Norms of daily intake of essential nutrients for schoolchildren Age: 7-16 Energy value (kcal): 2000-2500 Proteins, g: 75-90 Fats, g: 70-90 Carbohydrates, g: 285-400
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Squirrels Squirrels are a “construction” plastic material. The main one is protein of animal origin, because... it contains essential amino acids that are not found in plant products. Proteins are necessary for the growth and renewal of cells and tissues of the body. They are found in meat, fish, dairy products, eggs, legumes, cereals, and nuts.
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Carbohydrates Carbohydrates are the main source of energy. They are found in cereals and cereals. There are a lot of them in confectionery products and potatoes.
Rational
nutrition!
- (from the Latin word rationalis- “reasonable”) is physiologically complete nutrition for healthy people, taking into account their gender, age, nature of work, and climatic conditions. A balanced diet helps maintain health, resistance to harmful environmental factors, high physical and mental performance, and active longevity.
- 1) balance between the energy supplied by food and the energy consumed by a person in the process of life
- 2) satisfying the body’s needs for a certain quantity, qualitative composition and ratio of nutrients;
- 3) adherence to diet.
Squirrels
it is a material for building cells, tissues and organs, for the synthesis of enzymes, peptide hormones, hemoglobin, etc. Proteins have incomparable importance in human nutrition: first of all, they serve as a “building material” for the whole organism, in addition, proteins are responsible for for basic metabolic and regulatory functions in the body.
Fats
This is a class of organic substances whose main purpose is to provide energy to the body. It is known that fat molecules have higher energy content compared to carbohydrates. Fats are the most valuable energy material and one of the main components of animal, plant and microorganism cells.
Functions of fats:
Energy. The energy value of fat is about 9.1 kcal per gram, which makes fat the best source of energy for the body. For this reason, fats are stored in the body as body fat to create energy reserves.
Protective. Adipose tissue, enveloping all fragile human organs, actually protects them from mechanical shocks and injuries, softening and absorbing the results of external influences.
Thermal insulating. Due to their extremely low thermal conductivity, fats are an excellent insulator that retains body heat and protects it from hypothermia. Look at seals, whales or any other animal of the far north, their bodies are protected from cold temperatures by a thick layer of fat.
Carbohydrates
Carbohydrates are materials that are converted into energy. Our body needs it most of all. So, the ratio of proteins, fats and carbohydrates should be approximately: 1:1:4.
Vitamins
A lack of vitamins in food can lead to various diseases, referred to as vitamin deficiency, in which growth processes are disrupted, memory deteriorates and performance decreases.
Consumption of a number of vitamins in large doses is just as undesirable as their lack of food.
1.5 l. per day" width="640" Minerals
Water
1.5 l. in a day
Rules for eating
- Everything in nutrition should be in moderation;
· Food should be varied;
· Food should be warm;
· Chew food thoroughly;
· There are vegetables and fruits;
· Eat 3-4 times a day;
· Don't eat before bed;
· Do not eat smoked, fried or spicy foods;
· Eat less sweets;
· Do not snack on chips, crackers, etc.
THANK YOU
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- We do not live to eat, but we eat to live.
- SOCRATES
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- What food do we need?
- How much food do we need?
- When should you eat?
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- Z O F
- Physical culture, movement, hardening
- Positive emotions
- Rejection of bad habits
- Personal hygiene
- Ecological consciousness and behavior
- Balanced diet
- Elements of health and safety
- To slide 27
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- Nutrition is the process of the body's absorption of nutrients necessary to maintain life, health and performance.
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- Food undergoes complex processing in the body.
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- Nutrients:
- Squirrels
- Carbohydrates
- Vitamins
- Mineral salts
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- PROTEINS
- -building material of cells of a living organism.
- - enzymes that affect the absorption of other substances.
- According to their origin, proteins are:
- Vegetable: rice, soybeans, peas, beans, cereals, bread, etc.
- Animals: meat, fish, milk, eggs, etc.
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- CARBOHYDRATES
- -energy source
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- Carbohydrates are:
- Sugars (glucose, fructose, lactose - sweet to the taste): in honey, in fruits, milk, sugar, sweets.
- Starch: in potatoes, flour, cereals, pasta
- Fiber (dietary fiber): in bran, in raw vegetables - cabbage, carrots, eggplants, etc.
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- FATS
- - a source of energy that protects the body from cooling
- According to their origin, fats are:
- Vegetable: sunflower oil, sea buckthorn oil, olive oil, soybean oil, etc.
- Animals: butter, pork fat, chicken fat, etc.
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- "GOOD" and "BAD" fats
- “Good” light fats: vegetable fat, milk fat, fish oil.
- Animal fats, especially pork, beef, and lamb, consist mainly of refractory, “bad” fats. They are difficult to digest by the body.
- Light fats should be consumed even by those who want to lose weight.
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- VITAMINS
- -increases the body's resistance to diseases
- - regulate the functioning of organs
- Lack of vitamins - HYPOVITAMINOSIS
- Excess of vitamins - HYPERVITAMINOSIS
- Complete lack of vitamins - AVITAMINOSIS
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- According to their physical properties, vitamins are divided into:
- Fat soluble: A, D, E, K.
- Water soluble: B, PP, C.
- Technology 5th grade p.159
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- MINERAL SALT
- Macronutrients:
- Iron is part of hemoglobin
- Potassium - removes water
- Sodium - retains water
- Calcium, Phosphorus - participate in the formation of bone and dental tissues
- Microelements
- Iodine – regulates the functioning of the pancreas
- Fluoride – participates in bone building
- Magnesium – participates in protein synthesis.
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- WATER
- -part of all organs and tissues
- -Helps the absorption of all nutrients
- Individual water norm – 40 g per 1 kg of person’s weight
- The daily water consumption rate is 2…2.5 liters. Of the total amount of liquid consumed, pure water accounts for about 1 liter; it comes with drinking water and drinks. The remaining amount (1.5 l) comes from food and is formed in the body itself.
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- Rational nutrition is reasonable (from Latin razio - mind), proper nutrition
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- Rational nutrition requires adherence to three basic principles:
- Energy balance.
- Variety of food.
- Diet.
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1.Energy balance
- Food, assimilated and processed by the body, is a source of energy necessary for muscle function, maintaining a constant body temperature and renewing the cells that make up human tissues and organs.
- Each of us must receive as much energy as we expend during the day, i.e., energy balance must be maintained in the body.
- In the case when a person does not receive calories to compensate for energy costs, he loses weight.
- If the energy intake from food exceeds the body's energy expenditure, fat deposition is inevitable.
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- BULIMIA is a mental condition characterized by painful attacks of a sudden increase in appetite.
- DYSTROPHY
- OBESITY
- ANOREXIA is a mental disorder expressed by a reluctance to eat when in fact the body needs nutrition (food aversion). Accompanied by physical exhaustion.
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- The energy supplied to the body through food is measured in calories.
- Calorie (from Latin calo - heat) - a unit of measurement of the energy value of foods
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- Knowing the type of activity, the number of hours of work and a person’s body weight, it is possible, using the data given in Table 1 (“A person’s energy expenditure on average for 1 hour per 1 kg of body weight in kcal”), to determine his daily energy expenditure.
- Energy expenditure of a student (with a body weight of 50 kg)
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- There are special tables of the chemical composition of basic food products, from which you can calculate the calorie content of an individual dish, an entire menu, or a diet.
- Table 2 shows the calorie content (energy value) of some products (usually expressed in kilocalories per 100 g of product).
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2. Diet variety
- Food contains all the elements necessary for a person: proteins, fats, carbohydrates, minerals, vitamins. They are all equally important.
- However, in nature there is no universal product that would contain absolutely all nutrients. Therefore, only varied food can maintain human health, and, conversely, monotonous food can lead to functional disorders.
- Satisfying the body's needs for a certain amount and ratio of nutrients.
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- The best nutrient ratios are the ratios
- 1 part protein
- 1 part fat
- 4 parts carbohydrates,
- i.e., the number of grams of fat should be the same as the amount of protein, and four times as many carbohydrates.
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- 3. Diet - distribution of meals (meal times and quantity) during the day.
- Eating at the same hours contributes to a more intense secretion of gastric juice; in this case, food entering the stomach immediately finds a certain amount of digestive juice in it.
- On the contrary, irregular eating, i.e. eating randomly at different hours, is harmful to health and can lead to diseases of the stomach and intestines.
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- When it comes to food, don’t be greedy for any kind of food.
- Know exactly the time, place and order.
- Eat if you feel hungry -
- Food is needed to maintain strength.
- Always grind food with your teeth
- It will be healthier, the food will be used for future use.
- In pleasant company honor upon honor
- You should eat in a comfortable, clean place.
- My advice will benefit him,
- He who eats and drinks with dignity, in his turn.
- IBN SINA
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- THANK YOU FOR YOUR ATTENTION
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Basic rules of rational nutrition: First of all, let's figure out what rational nutrition is. The name comes from the Latin “Rationalis” - smart. This is a physiologically complete diet for healthy people, which is varied and balanced in all components. Rational nutrition should be considered as one of the main components of a healthy lifestyle, as one of the factors in extending the active period of life.
The first principle of rational nutrition: its energy value must correspond to the energy expenditure of the body. Unfortunately, in practice this principle is often violated. Due to the excessive consumption of energy-intensive foods (bread, potatoes, animal fats, sugar, etc.), the energy value of daily rations often exceeds energy costs. With increasing age, excess body weight accumulates and obesity develops, accelerating the onset of many chronic diseases.
The second principle of rational nutrition is the correspondence of the chemical composition of nutrients to the physiological needs of the body. Every day, about 70 ingredients must be supplied to the body in a certain quantity and ratio, many of which are not synthesized in the body and are therefore vital. An optimal supply of these nutrients to the body is only possible with a varied diet. The third principle of rational nutrition is maximum variety of nutrition. The fourth principle of rational nutrition is adherence to an optimal diet. Compliance with these basic principles of rational nutrition makes it complete.
An indicator of the calorie content (energy value) of food is the energy generated during the oxidation of proteins, fats and carbohydrates. It is calculated per unit weight of food and expressed in calories. When 1 g of protein is oxidized, 4 kcal is released, 1 g of fat - 9 kcal, 1 g of carbohydrates - 4 kcal. Proteins Proteins are the basis of a living cell; they provide the body with amino acids, including essential ones (not formed in the human body). Proteins are found in foods of animal and plant origin. Animal proteins are found in meat, fish, milk and dairy products, and eggs. Plant proteins are found in green peas, soybeans, beans, beans, bread, nuts, and cereals. To ensure an optimal ratio of all amino acids in food, the amount of animal proteins should be slightly greater than plant proteins - 55-60% animal proteins, 40-45% plant proteins.
Fats Fats are a source of energy in the body, help in the absorption of proteins and some vitamins (A, E, D), and create a fat depot that protects us from heat loss. Just like proteins, fats are found in animal products. The optimal daily fat intake should be considered 0.8-1 g per 1 kg of weight. At the same time, 1/3 of its total amount should be fats of vegetable origin, especially corn and sunflower oil, which contain large quantities of essential unsaturated fatty acids, as well as vitamin E, which slows down the aging process. Cholesterol is necessary for the body as a participant in fat metabolism, but its excess is dangerous. Carbohydrates Carbohydrates provide a person with the energy necessary for the normal functioning of the heart, brain, muscles, liver and other vital organs and systems. The amount of carbohydrates in your diet should be reduced by eating sugar, jam, cakes and other sweets.
Vitamins and microelements The requirement for microelements per day is approximately as follows: potassium - 3-5 g, calcium - 0.8 g, phosphorus - 1.5-2 g, iron - 15 mg, magnesium - 0.3-0.5 g, iodine – 0.2 g, selenium – 0.5 mg. Vitamins are organic substances necessary for life. Vitamins are essential for the normal functioning of our bodies and, with a few exceptions, cannot be created or synthesized by our bodies. They are essential to our growth, vitality and overall well-being. In their natural state they can be found in very small quantities in all organic foods. We should get them from these foods or in the form of dietary supplements. Without vitamins, no system functions in the body. Many diseases that affected most of humanity at different times were caused by a lack of vitamins, but in those days they knew nothing about it. Each vitamin has its own characteristics and tasks regarding its effect on the human body.
Vitamin A is found in fish, seafood, apricots, and liver. It ensures the normal condition of the skin and mucous membranes, improves vision, and improves the body's resistance as a whole. Vitamin B1 is found in rice, vegetables, and poultry. It strengthens the nervous system, memory, and improves digestion. Vitamin B2 is found in milk, eggs, and broccoli. It strengthens hair, nails, and has a positive effect on the condition of nerves. Vitamin PP in wholemeal bread, fish, nuts, vegetables, meat, dried mushrooms regulates blood circulation and cholesterol levels. Vitamin B6 in whole grains, egg yolks, brewer's yeast, beans. It has a beneficial effect on the functions of the nervous system, liver, and hematopoiesis. Pantothenic acid - in beans, cauliflower, egg yolks, meat, regulates the functions of the nervous system and intestinal motor function. Vitamin B12 in meat, cheese, seafood, promotes hematopoiesis, stimulates growth, and has a beneficial effect on the condition of the central and peripheral nervous system. Folic acid in savoy cabbage, spinach, green peas is necessary for growth and normal hematopoiesis. Biotin in egg yolk, tomatoes, brown rice, soybeans affects the condition of skin, hair, nails and regulates blood sugar levels. Vitamin C in rose hips, sweet peppers, black currants, sea buckthorn is good for the immune system, connective tissue, bones, and promotes wound healing. Vitamin D in fish liver, caviar, eggs strengthens bones and teeth. Vitamin E in nuts and vegetable oils protects cells from free radicals, affects the functions of the reproductive and endocrine glands, and slows down aging. Vitamin K in spinach, lettuce, zucchini and cabbage regulates blood clotting.
Diet: It is recommended to eat food four times a day. If we take the required amount of food per day as 100%, then the first breakfast is 25%, the second is 15%, lunch is 35%, dinner is 25%. Regularity, frequency and alternation of meals is recommended. An hour before breakfast, you can drink a glass of boiled water at room temperature to normalize intestinal function. It is recommended to increase the consumption of foods containing fiber - wholemeal bread, bran, carrots, beets, prunes.
Healthy and unhealthy foods The healthiest foods: prunes and dark plums, dark grapes, black raisins, beans, the most red and even dark tomatoes, beets, apples, black currants and chokeberries, cabbage, blueberries, dark cherries and sweet cherries, spinach , raspberries, pomegranates, grapefruit, strawberries, cranberries, blackberries, garlic, onions, tea, cocoa, various nuts, most types of greens, dark eggplants.
Harmful foods: lard, butter, eggs, meat. In large quantities, the following are harmful: sour cream, cream, mayonnaise, cheeses, fatty cottage cheese, milk, etc., sweets and salty foods, margarine and canned food, baked goods and especially with yeast; products with a black crust formed during frying, sausage, coffee, black tea, alcohol, sweet drinks.
Product Amount of carbohydrates per 100 g Sugar, candy, honey, marmalade, butter cookies, cereals, pasta, jam, dates, raisins 65 Bread, beans, peas, oatmeal, chocolate, halva, cakes, prunes, apricots from 40 to 60 Curds sweet curd, green peas, ice cream, potatoes, beets, grapes, cherries, figs, bananas from 11 to 20 Carrots, watermelon, melon, apricots, peaches, pears, apples, plums, oranges, tangerines, currants, strawberries, gooseberries , blueberry, lemon from 5 to 10
Product Amount of protein per 100 g Cheeses, low-fat cottage cheese, animal and poultry meat, most fish, soybeans, peas, beans, nuts more than 15 Fat cottage cheese, pork, boiled sausages, eggs, semolina, buckwheat, oatmeal, millet, flour wheat, pasta from 10 to 15 Rye and wheat bread, pearl barley, rice, green peas, milk, kefir, sour cream, potatoes from 5 to 9.9 All other vegetables, fruits, berries and mushrooms from 0.4 to 1.9
Product Fat content per 100 g of product Butter (vegetable, ghee, butter), margarines, cooking fats, pork fat more than 80 grams Sour cream 20% (and higher) fat content, cheese, pork, duck, goose, semi-smoked and boiled sausages, cakes, halva and chocolate from 20 to 40 grams Fat cottage cheese, ice cream, cream, lamb, beef and chicken, eggs, beef sausages, sausage, salmon, sturgeon, saury, herring, caviar from 10 to 19 grams Low-fat cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread less than 2 grams
A healthy diet also includes consuming the required amount of water. Water is a necessary component of all vital processes in the body. You need to drink a lot and it is best to drink water containing minerals and trace elements. Two to three liters per day. Not only to satisfy thirst and refresh yourself, but also to remove deposits and acidic products formed during metabolism from the body and equalize the acid-base balance. Compliance with recommendations for a balanced diet is the main source of increasing the body's resistance to various harmful environmental influences and reducing a number of chronic diseases.
Eating at the same hours contributes to a more intense secretion of gastric juice; in this case, food entering the stomach immediately finds a certain amount of digestive juice in it. On the contrary, irregular eating, i.e. eating randomly at different hours, is harmful to health and can lead to diseases of the stomach and intestines. 1. Regularity. Diet - distribution of meals (meal times and quantity) during the day.
2. Diet variety. Food contains all the elements necessary for a person: proteins, fats, carbohydrates, minerals, vitamins. They are all equally important. However, in nature there is no universal product that would contain absolutely all nutrients. Therefore, only varied food can maintain human health, and vice versa, monotonous food can lead to functional disorders. Satisfying the body's needs for a certain amount and ratio of nutrients.
Sugars (glucose, fructose, lactose - sweet to the taste): in honey, in fruits, milk, sugar, sweets. Starch: in potatoes, flour, cereals, pasta Fiber (dietary fiber): in bran, in raw vegetables - cabbage, carrots, eggplants, etc. Carbohydrates are:
“Good” light fats: vegetable fat, milk fat, fish oil. Animal fats, especially pork, beef, and lamb, consist mainly of refractory, “bad” fats. They are difficult to digest by the body. Light fats should be consumed even by those who want to lose weight. "GOOD" and "BAD" fats
MINERAL SALT Macroelements: Iron - is part of hemoglobin Potassium - removes water Sodium - retains water Calcium - participates in the formation of bone and dental tissues Phosphorus Microelements Iodine - regulates the functioning of the pancreas Fluorine - participates in the building of bones Magnesium - participates in protein synthesis.
Food, assimilated and processed by the body, is a source of energy necessary for muscle function, maintaining a constant body temperature and renewing the cells that make up human tissues and organs. Each of us must receive as much energy as we expend during the day, i.e., energy balance must be maintained in the body. In the case when a person does not receive calories to compensate for energy costs, he loses weight. If the energy intake from food exceeds the body's energy expenditure, fat deposition is inevitable. 3. Adequacy. Energy balance.
BULIMIA is a mental condition characterized by painful attacks of a sudden increase in appetite. DYSTROPHY OBESITY ANOREXIA is a mental disorder expressed by a reluctance to eat, when in fact the body needs nutrition (aversion to food). Accompanied by physical exhaustion.
5. Pleasure It is important that the child be able to describe the smell and taste of a dish, not limiting himself to simple “tasty or tasteless.” And for this it is necessary that adults discuss the merits of the dish with him at the dinner table. After all, this is the only way a child will be able to understand what taste is called “soft”, “sweet and sour”, “bitter-sweet”, etc.
We recommend organizing this process as a game. keep a diary where you make yourself “smile” every time you wash your hands without being reminded, organize a competition for the most unusual porridge, hold a competition among fruit and vegetable connoisseurs who can pick vegetables for a salad the fastest, who can choose a breakfast dish the fastest, etc.
Acquaintance with traditions and customs expands the understanding of the culture and history of the people in general, and therefore can be considered as an element of patriotic education. And discussing the culinary traditions of different nations is an excellent option for organizing international education - close and understandable to a child, devoid of pathos, which is often the “sin” of traditional methods.
The formation of a nutritional culture is always a collaboration between parents and teachers. - the first step on this path is to form among adult family members an understanding of the importance and significance of proper nutrition for the health of the child and their own health, to expand their awareness in this area - the second step is to convince parents of the practical benefits of the educational work carried out by the school. - the third step is to prevent disrespect for food traditions in the family.
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