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Eating healthy food term paper

Students remember two basic laws of feed, breach of which is dangerous for a health.

The first law is equilibrium of the got and expended energy. If the organism gets energies more than expends, id est if we get more food than it is necessary for the normal development of a man, for work and good feel, – we put on weight. Now more than the third of our country, including children, have superfluous weight. And one reason is a supernutrition, that in the total results in atherosclerosis, ischemic heart trouble, high blood pressure, diabetes mellitus, a number of other ailments.

Not each of us knows that it is needed to learn the culture of reasonable consumption, to hold back from temptation to take the piece of delicious product, giving the superfluous calories, or bringing in a disbalance. The organism of a man expends energy not only in the period of physical activity (during work, employments by sport of and other) but also in the state of a relative rest (during sleep, rest lying), when energy is used for maintenance of physiological functions of the organism – maintenance of the stationary temperature of body. It is set up that a healthy man of middle age at normal mass of body expends 7 kilo-calories in an hour on every kilogram of mass of his body.

In any natural system of nutrition the first rule must be: Eating only at a feeling of hunger.

 -  Refuse from eating at pains, mental and physical indispositions, at fever and heightened temperature of body.

- Refuse from eating just before sleeping, and also before and after the thoughtful piece of work, physical or mental.

It is very important to have a spare time for the intestinal uptake. The point of view, that physical exercises after taking meal assist digestion is a flagrant error.

Eating must consist of the mixed foods, being sources of albumens, fats and carbohydrates, vitamins and mineral matters. Only in this case it is succeeded to attain the balanced correlation of food matters and irreplaceable factors of nutrition, provide not only the high level of overcooking and suction of food matters but also their transporting to fabrics and cages, their complete digestion at the level of cell.

Rational nutrition provides a correct height and forming of the organism, assists maintenance of health, high capacity and extension of life.

The recommendations of the World Health Organization are based on the principle of the traffic-light. The green light is meal without limitations; it is bread of rough grade, whole groats and no less than400 gramof fruit and vegetables in twenty-four hours. The yellow light is meat, fish, dairies – only fat free and in less quantity, than “green” foods. The red light is foods which need to be bewared: sugar, butter, pastry. The rarer you use such foods, much better it is for you. If you want a cake, ice-cream, roll, then imagine how the carbohydrates together with the fats are sucked into your organism and saved as the fat. The appetite will disappear.

Nowadays students try to it only healthy food. So, let’s now find out what is considered as healthy food.

Japanese eat much fishes. And have you ever seen though one thick Japanese, except for, certainly, fighters of sumo wrestling? The albumen of fish is well assimilated, our cells are composed of it. There are fatty acids of Omega – 3 and Omega -6 inthe fat sorts of fish (salmon, herring, pilchards), which burn the superfluous fat. There are many vitamins and microelements in any fish.

In vegetables there is a cellulose and pectin matters which play an important role in the normalization of the processes of digestion. And our health and longevity depends on the work of our digestive tract. The content of albumens in vegetables is small, an exception is made by leguminous (pea, kidney bean, soy), which have 20% of albumen, approaching on the amino acid composition to the animal albumen.

 

Vegetables are the source of vitamins С, A, the group of vitamins В. Vegetables also contain plenty of mineral matters, organic acids, essential oils, volatile production, tannic and other matters. Most of vegetables contain salts of potassium, microelements (iron, copper, cobalt, zinc of and other), so necessary to the organism for the maintenance of vital functions.