STUDENT FOOD
Student life and changes in nutrition (consumption of highly refined products, long-term storage products); violation of the diet; a sedentary lifestyle (hypokinesia, hypodynamia) can lead to diseases of the digestive organs, nervous stress and neuroses, fatigue and poor assimilation of material, which in turn leads to poor training of the future specialist.
It should be remembered that until the age of 25, the processes of growth and formation of the body are still unfinished, this age category has significantly greater mental and neuropsychological loads, significant strain on the visual apparatus. Therefore, for them, a balanced and rational diet is a necessity - the main physiological factor for strengthening human health.
It is extremely important that the energy value of the ration corresponds to the energy consumption, and that the ration is balanced. Daily energy consumption should be completely covered by energy obtained from food. The daily diet should contain the main components: proteins, fats and carbohydrates with a harmonious combination of all four tastes: bitter, salty, sweet and sour. In the 3-5 daily regimen of nutrition enriched with vitamins and microelements, preference should be given to natural products and the consumption of a sufficient amount of liquid.
Low-quality carbonated drinks, rolls, cakes, cookies, potatoes, fatty and fried food, fast food that contain preservatives, dyes, flavorings, stabilizers, and other useless additives have a negative effect on the body.
To ensure the normal functioning of the body, it is necessary to adhere to the following principles of healthy nutrition: do not overeat; the diet should contain all substances necessary for the body; eat regularly with thorough chewing of food.
Nutrition is rational if it fully meets the need for food in terms of quantity and quality, restores all energy costs, contributes to the proper growth and development of the body, increases its resistance to the harmful effects of the external environment, promotes the development of functional capabilities and increases human performance.
Most often, students eat extremely irregularly, "snacking" on the go 1-2 times a day. But now students have the opportunity to eat right, the main thing is to know how. Let's just imagine your typical weekday.
So, it starts with breakfast, at home or in the hostel. Do not neglect breakfast, make it tasty and healthy and, believe me, it does not take much time.
FOR BREAKFAST, WE RECOMMEND A HOT DISH, PREFERABLE AND THAT CONTAINS STARCH - PORILLA, POTATOES, PASTA. STARCH IS DIGESTED QUITE SLOWLY, DUE TO WHICH GLUCOSE IS FORMED AND ENTERS THE BLOOD IN SMALL PORTIONS, THEREFORE ENOUGH ENERGY FOR A LONG TIME. PLUS OUR BRAIN "FEEDS" EXCLUSIVELY WITH CARBOHYDRATES, THAT MEANS, WE "FEED" THE BRAIN IN THE MORNING! VEGETABLES AND FRUITS ARE A GOOD SUPPLEMENT. BEVERAGES - JUICES, TEA, COFFEE WITH MILK.
Recently, instant cereals, "quick" breakfasts, muesli, etc. have become widespread. Of course, very convenient - poured into a plate, filled with milk - free! But, if you really care about your health, you will never eat these "surrogates" instead of real food! Why? But because, just imagining how many degrees of processing natural grain underwent, how many times it was heated, cooled, various ingredients were added, including sugar, taste "improvers", etc., it becomes clear why we would not recommend using these products in food! Then what? Whole grain porridge! "Wow!" - those who have cooked such porridge at least once will sigh in a doomed way. Where to take the time? It turns out that there is nothing simpler: fill the cereal with salted boiling water overnight and in the morning you will receive a 100% natural and healthy product. Porridge can be diluted with milk (excellent choleretic effect).
By the way: forget the proverb that you can't spoil porridge with butter. Porridge - no, but your liver and figure - completely! Therefore: a minimum of butter. Many "fans" of healthy food campaign for vegetable (for example, olive) oil! We are against. Why heat cold-pressed vegetable oil in porridge? Add it better to a fresh salad! So, porridge with butter and milk ... Something is missing! Yes, sugar! Well, let it remain in the sugar bowl for guests! We will add fruits to the porridge - any, depending on the season, and dried fruits, after soaking them in water, you can even make compote, but preferably without sugar or with a minimum amount of it! This is a delicious and complete breakfast! We wash it down with milk, tea, and even better - cocoa (again, forget about overseas solvents - read the labels, there is so much junk!) - and everyone is full and satisfied by lunchtime!
And, by the way, those who carefully monitor their figure are especially satisfied! The glycemic index of all these "soluble", "fast", etc. - about 90, and whole grain cereals - 40-45! As they say, feel the difference!