Interregional Academy of Personnel Management

Academic Clinic

• Schedule of consultations on sexual and reproductive health-care

  Dr. Tverhohlib N.G. (+38 093 991-94-91)

  Monday	07.30-11.30	Cabin 26. building 4 Or ZOOM conference
  Tuesday	17.00-19.00	Cabin 26. building 4 Or ZOOM conference
  Wednesday	17.00-19.00	Cabin 26. building 4. Or ZOOM conference
  Thursday	07.30-11.30	Cabin 26. building 4 Or ZOOM conference
  Friday	06.45-08.30	Cabin 26. building 4 Or ZOOM conference

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• FOOD ALLERGY

  Food allergies affect 1-3% of adults and 4-6% of children in the world

  Food allergy is a reaction of the body's immune system to food products.

  The body produces "allergic antibodies" or immunoglobulin E (IgE) to the allergen. The allergen enters the body and binds to the IgE antibody, causing an allergic reaction.

  Food allergy should not be confused with food intolerance, as they are based on different mechanisms.

  Epidemiological studies have shown that almost 80% of people who are asked if they have a food allergy say yes, but they do not have an IgE-mediated food allergy.

  More than 160 food products can cause allergic reactions.

  FOOD ALLERGENS THAT MOST OFTEN CAUSE ALLERGIES INCLUDE:

  
  cereal products containing gluten;
  molluscs and crustaceans;
  eggs;
  fish;
  peanut;
  soy;
  dairy products;
  nuts

  Among infants, the most common are allergies to eggs, milk and dairy products, which often disappear with age.

  Shellfish allergies are more common among adults, while peanut allergies are equally common among children and adults.

  Food allergy symptoms usually appear within a few minutes to two hours after eating the food to which a person is allergic.

  Clinical symptoms of food allergies range from mild discomfort to life-threatening reactions that require immediate medical intervention.

  Allergic reactions may include hives, skin redness or rash, swelling of the face, tongue, lips, vomiting and/or diarrhea, abdominal cramps, coughing, dizziness and/or nausea, swelling of the larynx, vocal cords, loss of consciousness, etc.

  The only way for people prone to food allergies to control them is to avoid eating allergenic foods. Read food labels and avoid foods or ingredients that may cause symptoms.

  IF SYMPTOMS PROGRESS, SEEK IMMEDIATE MEDICAL ATTENTION.

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• FOOD INTOLERANCES

  Food is supposed to bring joy, but sometimes a food product (or maybe more than one) can cause stress and discomfort. Discovering your food intolerances can bring you back your favorite foods and help you find new ones. Later in this article, you will learn about the most common food intolerances and how  dietary supplements with digestive enzymes can help , as well as tips for cooking and eating in cafes or restaurants. 

  A food intolerance is a gastrointestinal reaction to food, while an allergy is an immune response. Intolerance can be caused by food components, lack of enzymes, problems with the gastrointestinal tract or disorders of the physical side of digestion. 

  Common food intolerances include complex carbohydrates, milk sugar (lactose), milk protein (casein), gluten, phenols, as well as FODMAPS — fermentable oligo-, di-, monosaccharides and polyols (fermentable oligo-, di-, mono- saccharides, and polyols). The degree of food intolerance ranges from problems in everyday life to refusing to eat certain foods too often.

  Food intolerances affect our body's ability to digest or break down certain foods or nutrients. Symptoms may appear after several hours and may include:

  • Periodic gas formation 
  • · Abdominal bloating
  • · Spasms
  • Periodic heartburn
  • · Diarrhea
  • · Stomach disorder 
  • · Other digestive problems 

  6 MOST COMMON FOOD INTOLERANCES

  The lists of the most common food allergens and intolerances overlap somewhat, but not completely. Food intolerances include: 

  FODMAPS : When these undigested carbohydrates reach the lower part of the gastrointestinal tract, they draw water there, which can cause discomfort. Foods high in FODMAPS include onions and garlic, wheat, rye, legumes, artichokes, dairy products, fruit, honey, agave, mushrooms, and green peas. 

  Milk sugar  and milk protein : In addition to lactose (milk sugar) intolerance, some people may also have problems breaking down casein (a protein found in dairy products).  A dietary supplement with digestive enzymes, in particular lactase , can help break down lactose (milk sugar), casein (milk protein) and milk fats for complete digestion of food.

  Wheat : Gluten is the main protein in wheat, rye and barley. Wheat sensitivity can be limited to gluten, or it can also include other proteins - gliadin and glutenin. Some people suffer from intolerance to some components of wheat itself, others - only to gluten. (Gluten or wheat intolerance is not the same as celiac disease.)

  Phenols : These antioxidant nutrients found in some plants are important for health, but some people are sensitive to them. 

  Fructose : This is a simple sugar found in fruits, some vegetables, honey, agave, and other sweeteners that some people are sensitive to. 

  Dietary fiber found in raw vegetables, as well as other complex carbohydrates in foods such as beans, can cause indigestion. Fats or proteins that a person consumes can also cause digestive problems.

  How to avoid problem foods

  Here are six ways you can avoid foods with problematic ingredients and learn to find foods that treat you as well as you treat them. 

  1. Read labels. The most common allergens are usually highlighted in bold, so if you suffer from an intolerance to one of them, it will be easier to spot. Read the entire list of ingredients carefully. Some ingredients may have more than one name. 
  2. Choose products labeled "gluten-free," "dairy-free," "soy-free," "corn-free," "egg-free," and "peanut-free." These products are often manufactured in facilities that avoid cross-contamination, which can lower your risk. And any potential contaminants are noted on the labels to help you make an informed choice. 
  3. Cook at home more often. Some seemingly safe "secret ingredient" or spice mix can cause a food intolerance attack when you dine at a cafe or restaurant. Cooking your own food ensures that you avoid this. 
  4. Learn about the available menu and cooking methods. Call ahead, view the menu online. Maybe bring a list of foods that are harmful to you. More and more restaurants are now able to cater to people with a variety of dietary requirements, so search the Internet for such establishments near you. 
  5. Don't be alone. Having people "on the topic" around can help a lot. Search for groups related to your food intolerance on Facebook; search for relevant hashtags on Instagram; follow people on TikTok with whom you are, so to speak, in the same boat. 
  6. Browse the internet. From cauliflower flour and grain-free tortilla chips to cashew queso and lupine yogurt, any food intolerance you have can be substituted. 
  7. Be prepared. Take a snack with you if you suddenly get hungry - and have your usual enzymes on hand. They can come in handy both at home and on the go. 

  WHAT TO DO IF YOU THINK YOU MAY HAVE A FOOD INTOLERANCE

  • · Track your symptoms to make a connection between what you eat and how you feel afterwards. Your doctor may also find this helpful. 
  • · Complete an elimination diet program. During this program, food products that are most likely to cause intolerance are removed for a while. They are then gently turned to monitor any possible reaction. 
  • · See your health care provider for testing that can determine if an ingredient or food is causing your symptoms. 
  • · Be patient and don't overexert yourself. It may take some time to figure out what's going on and which products are giving you occasional trouble. 

  Start by talking to your GP. In just a few simple steps, you can start identifying which products are causing your problems and learn how to deal with them!

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• GENERAL REQUIREMENTS FOR RATIONAL NUTRITION OF STUDENTS

  The importance of the problem of student nutrition stems from the peculiarities of their work and rest regime. Even at rest during the day, a student spends 6280–7536 kJ (1500–1800 kcal) of energy. Energy consumption can actually double in a day.

  Factors such as their age and gender, course of study, and features of physiological adaptation are important when organizing students' meals. In the first courses of study, the energy content of food should exceed energy consumption by 5–10%. On average, the daily energy value of the diet of male students is 13,816 kJ (3,300 kcal), and that of female students is 11,723 kJ (2,800 kcal).

   The main supplier of the body's energy is carbohydrates, which should make up 56% of the energy value of the diet, fats - 30-33%, proteins - 12-14%. Average daily supply of students with vitamins: retinol (fat-soluble vitamin) – 1 mg, ascorbic acid – 60–70 mg, thiamine (B1) – 1.4–1.7 mg, riboflavin (B2) – 1.7–2 mg; mineral salts: calcium – 800 mg, phosphorus – 1200 mg, magnesium – 400 mg, iron – 18 mg (men) and 20 mg (women). Vitamins play a particularly important role in the diet, their content significantly decreases during storage of vegetables and fruits, especially in spring. Therefore, artificial vitaminization of dishes with ascorbic acid is used in the student catering system. The number of salads and other vegetable dishes is increasing in food rations.

   An optimal balance of proteins of animal and plant origin is important. You should not use a lot of bakery products, especially from flour of higher grades, as well as cakes and other sweets.

   They recommend milk, milk products, fish, vegetables, fruits, berries.

   The diet of students should consist of the following.

  Breakfast should be 25-30% of the daily energy value of the diet (meat, fish dishes with a side dish, coffee, tea), second breakfast (during a break): 10-15%, lunch: 35-40%, dinner: 15-20 %. At night, it is advisable to drink a glass of kefir or ryazhenka. With an increase in physical load (work in student units, industrial practice, sports competitions), energy consumption can reach from 16,747 to 18,841 kJ (4,000–4,500 kcal) per day.

  At the same time, it is recommended to include 140–160 g of proteins (of which 60% are of animal origin), 130–140 g of fats (of which 43 g are vegetable oils), 550–600 g of carbohydrates, 1.5–2 mg of vitamins A in the diet of students. , B1 – 2.5 mg, B2 – 3–4 mg, PP (nicotinic acid) – 27 mg, C – 100 mg.

  In the daily diet, meat, meat products, and fish should be up to 200 g, soft and hard cheese - 40 g, sour cream - 30 g, milk and dairy products - 300 g, eggs - 1 pc., butter and oil - 85 g, bread and bread products - 580 g, cereals and legumes - 65 g, pasta - 35 g, potatoes - 350 g, vegetables, greens - 550 g, sugar and confectionery - 90 g, fresh fruits - 200 g, dried fruits - 5 g, canned fruit juices - 40 g, tomato puree - 25 g.

   With constant sports activities of students, the need for all nutrients increases significantly. The energy value of food during sports competitions and intense training should be 18841–20934 kJ (4500–5000 kcal) for boys and 14654–16747 kJ (3500–4000 kcal) for girls.

   Recommended average daily set of products for students

  Product name	Quantity, g
  	guys	girls
  Meat, meat products	127	107
  Fish, fish product	53	43
  Milk	370	313
  The cheese is soft	21	18
  Sour cream, hard cheese	16	18
  Milk and milk products (in terms of milk)	1097	963
  Eggs	26	22
  Butter	16	13
  Vegetable oil	26	22
  Sugar	95	80
  All bakery products in terms of flour	407	343
  Potato	317	268
  Vegetable and melon crops	376	317
  The fruits are fresh	132	112
  Dried fruits	5	4

   

   

   

   

   

   

   

   

  MENU FOR THE DAY

  BREAKFAST: Boiled eggs, rice or buckwheat, brown bread with butter, tea or coffee.

  SECOND BREAKFAST: kefir, yogurt or a bun.

  LUNCH: Vegetable soup or chicken broth, pasta, cabbage salad, juice or tea.

  DINNER: Tomato and cucumber salad, cheese, apple, tea.

   

  MENU FOR THE WEEK

  Monday

  Breakfast: muesli topped with yogurt, apple (sweet or sour) or pear, coffee or tea.

  Second breakfast: cheese dressed with low-fat sour cream, a handful of dried fruits.

  Lunch: vegetable  soup , baked potatoes,   fresh vegetable salad , goulash, juice.

  Lunch: fruit salad, crackers.

  Dinner: boiled chicken fillet, vinaigrette, tea.

   

  Tuesday

  Breakfast: buckwheat porridge, vegetable salad, tea.

  Second breakfast: apple, yogurt.

  Lunch: soup with cereals on vegetable broth, baked fish with a side dish of brown rice, vinaigrette, compote.

  Afternoon: cocoa with toast and cheese.

  Dinner: vegetable stew, ham, tea.

   

  Wednesday

  Breakfast: oatmeal, an apple baked in the oven, tea with honey.

  Second breakfast: yogurt, toast.

  Lunch: fish soup, boiled veal with stewed vegetables, juice.

  Breakfast: yogurt, cheese.

  Dinner: meat, brown rice, vegetable salad, tea.

   

   

  Thursday

  Breakfast: omelet, vegetable salad, toast, tea.

  Second breakfast: banana, kefir.

  Lunch: chicken broth soup with vegetables, vinaigrette, grilled fish, compote.

  Dessert: cheese with sour cream, dried fruits.

  Dinner: meat with vegetables, baked in the oven, yogurt.

   

  Friday

  Breakfast: rice porridge with dried fruits, coffee.

  Second breakfast: galette cookies with juice.

  Lunch: borscht, chicken cutlet, buckwheat, compote.

  Noon: yogurt, fruit salad.

  Dinner: boiled veal, vegetable salad.

   

  Saturday

  Breakfast: cheese casserole with honey, toast, tea.

  Second breakfast: banana, yogurt.

  Lunch: buckwheat soup, mashed potatoes, fish cutlets, dried fruit compote.

  Dessert: yogurt, nuts, dried fruits.

  Dinner: lean ham, vegetable stew, tea.

   

  Sunday

  Breakfast: oatmeal, fruit, coffee.

  Second breakfast: yogurt, crackers.

  Lunch: borscht on meat broth, boiled chicken, grilled vegetables, compote.

  Dessert: cheese with dried fruits.

  Dinner: omelette, vegetable salad, tea.

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• PRODUCTS THAT HARM THE BODY THE MOST

  Excess sugar consumption

  The norm is 50 g of sugar. But not only what we add to coffee or tea, but also what is in sweets and other dishes, so you should carefully read the labels. For example, 1 tablespoon of ketchup contains about 4 g (about 1 teaspoon) of sugar.

  Alternatives include   banana/date puree as sweeteners, cinnamon in coffee instead of sugar, and more fruit and berries . Dark chocolate with a cocoa content of 85% or more (a portion of approximately 2 cubes, 10 g) will also be useful. A portion of honey is 1-2 tsp. for a day.

  Sweet carbonated drinks

  250 ml of sweet water = 90 kcal and 22 g of added sugar

  250 ml of Coca Cola = 105 kcal and 26 g of added sugar

  Alternatives are :   unsweetened drinks - coffee, tea, chicory, rosehip infusion, still water. For taste, you can add lemon or mint leaves to the water.

  Surplus with ol and 

   The daily norm is 5-6 g.

  Alternatives are :   different spices (dried herbs, a mixture of peppers, turmeric, garlic, onion, celery, etc.).

  White refined flour

  It is abundant in bread, pastries, and pasta products. This flour contains very little dietary fiber (which would contribute to digestion, normalization of sugar, cholesterol), few vitamins and minerals.

  By the way, from the same point of view, it makes no sense to change refined wheat flour to rice flour.

  There are alternatives :  whole grain (grilled, millet flour) from wheat, oats, etc.

  Snacks

  Snacks are products of low nutritional value, they contain a lot of calories, fats, and salt, but very little vitamins, minerals, and antioxidants.

  Alternatives are :  hummus with vegetables (if you want to crunch), whole grain breads, unroasted and unsalted nuts and seeds (but in moderation), fuchichips and fruit chips (also in moderation, but you should read the labels to see if they contain sugar and honey) .

   

   

  Muesli

   Muesli is often a nutritionally "poor" product with a high sugar content. Whole grains are rich in complex carbohydrates, which saturate well, contain fiber, B vitamins, zinc, and magnesium. All this is not in muesli.

  Alternative:  Whole grains, such as wholemeal or rolled oats with nuts and berries.

  Sausage products

  Sausages, sausages, anchovies contain a lot of salt and saturated fats, the excess of which contributes to hypertension, heart disease, and high cholesterol.

  Alternative:  baked meat or poultry.

  Fast food​

  Food that contains a lot of calories from fats and simple carbohydrates and very little vitamins and minerals. Poorly saturates and contributes to gaining excess weight and the development of micronutrient deficiencies.

  Alternative:  a roll or shawarma without sauce is already a good alternative to French fries.

  Trans fats

   

  Their excessive amount can be one of the causes of cardiovascular and cancer diseases, high cholesterol. Trans fats are often found in sweets, pastries, ready-made dough, and fast food. Therefore, it is worth reading labels and avoiding partially hydrogenated fats.

  Alternative:  healthy fats – nuts, seeds, olives, avocados, fish, olive and flax oils. Baked goods should be cooked in 82.5% fat butter, not margarine.

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• PREVENTION OF NON-INFECTIOUS DISEASES

  Non-communicable diseases are long-term diseases that usually progress slowly. Non-communicable diseases, also known as chronic diseases, are not transmitted from person to person.

  There are 4 main types of non-communicable diseases: cardiovascular diseases (eg stroke and heart attack), cancer, chronic respiratory diseases (eg chronic obstructive pulmonary disease and asthma) and diabetes.

  Cardiovascular diseases, diabetes, bronchopulmonary diseases and oncological diseases are the main non-communicable diseases that most often cause people to die around the world.

  Scientific studies show that there are a number of factors that provoke the emergence of chronic non-infectious diseases. They are called risk factors.

   

  All risk factors can be divided into 2 groups:

  The 1st group are risk factors that cannot be influenced.

  These include gender, age and hereditary predisposition. With age, the risk of cardiovascular diseases increases significantly. Those whose closest relatives have suffered a myocardial infarction or stroke (men - under the age of 55, women - under the age of 65) should pay attention to their health.

  It should also be noted that men develop heart attacks and strokes on average 10 years earlier than women.

  The 2nd group are risk factors that can be influenced.

  These include smoking , poor nutrition , low level of physical activity (hypodynamia), excess body weight, high blood pressure, high cholesterol and/or blood sugar, psychosocial factors (stress, depression, anxiety).

  Scientists have proven that NCDs can be prevented by correcting risk factors or easing their course.

  

  Risk factors of non-infectious diseases:

  • Smoking . A person is considered a smoker even if he smokes one cigarette a day. Reducing the number of cigarettes, smoking "light" cigarettes, pipes, hookah and other forms of tobacco consumption do not reduce the risks!
  • Unbalanced nutrition : excessive consumption of saturated fats, trans fats, easily digestible carbohydrates and salt, insufficient consumption of fruits, vegetables, fish.
  • Consumption of alcohol . According to the WHO, 3.3 million people die every year in the world as a result of alcohol consumption, which is 5.9% of all deaths. Alcohol consumption leads to death and disability compared to earlier stages of life. Among people aged 20-39, approximately 25% of all deaths are alcohol-related.
  • Low level of physical activity : walking, housework and other physical activity less than 30 minutes a day.
  • High blood pressure : 140/90 or more - arterial hypertension. High blood pressure is the leading cause of stroke. It also contributes to the development of arrhythmias, myocardial infarction, heart and kidney failure, and Alzheimer's disease.
  • Increased level of blood glucose . Many people are unaware that they have diabetes. Carrying out this analysis is especially important for people with obesity, in the presence of close relatives suffering from diabetes, as well as women who gave birth to a large (more than 4 kg) child. Normally fasting glucose is <6.1 mmol/l.

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• SCHEDULE OF CONSULTATIONS ON NUTRITION ISSUES

  Responsible for nutrition Kurtakova G.O. (050-264-00-30)

  Monday	17.00-19.00	Cabin 3. building 3. Or ZOOM conference
  Friday	17.00-18.00	Cabin 3. building 3. Or ZOOM conference

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Prevention of infectious diseases

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ORDER Prohibiting smoking in the premises and on the territory of the Interregional Academy of Personnel Management

ORDER On additional measures to prohibit smoking in the premises and on the territory of the Interregional Academy of Personnel Management