Healthy lifestyle: the basis of health for many years
I. Eating as a cornerstone of a healthy lifestyle
A. Balanced diet: the basis of good health
- Macronutrients: Fuel for the body
a. Proteins (proteins): Building material of life
i. Protein functions: Proteins perform many vital functions in the body. They are a building material for cells and tissues, participate in the formation of enzymes, hormones and antibodies. Proteins also play a role in transporting substances, regulation of metabolism and maintaining immunity.
ii. Sources of proteins: Good sources of proteins are meat (beef, chicken, fish), eggs, dairy products, legumes (lentils, beans, peas), nuts and seeds. It is important to choose low -fat sources of protein, such as chicken breast without skin, lean beef and fish.
iii. The required amount of protein: The recommended amount of protein varies depending on age, gender, level of physical activity and health status. On average, an adult needs about 0.8 grams of protein per kilogram of body weight per day. Athletes and people involved in intense physical exercises require more protein.
iv. The consequences of a lack of protein: The lack of protein in the diet can lead to various health problems, such as muscle weakness, delay in growth and development in children, reducing immunity, swelling and others.
v. Types of proteins: animals and plants: Squirrels are divided into animals and plant. Animal proteins are considered more complete, as they contain all essential amino acids. Plant proteins, as a rule, do not contain all essential amino acids in sufficient quantities, so it is important to combine various sources of plant protein in order to provide the body with all the necessary amino acids. Examples of combinations are rice and beans, humus and Pete.
b. Carbohydrates: a source of energy
i. Functions of carbohydrates: Carbohydrates are the main source of energy for the body. They break down to glucose, which is used by cells to produce energy. Carbohydrates also participate in the regulation of blood sugar and maintaining the brain.
ii. Types of carbohydrates: simple and complex: Carbohydrates are divided into simple (sugar) and complex (starch and fiber). Simple carbohydrates quickly break down and cause a sharp jump in blood sugar. Complex carbohydrates break down more slowly and provide the body with energy for a longer period.
iii. Sources of carbohydrates: Good sources of complex carbohydrates are whole -grain products (bread, pasta, cereals), vegetables and fruits. The consumption of simple carbohydrates, such as sweets, carbonated drinks and refined products, should be limited.
iv. The role of fiber: Fiber is an important component of complex carbohydrates. It is not digested in the body, but plays an important role in maintaining the health of the digestive system. Fiber helps to regulate blood sugar, reduces cholesterol and contributes to a feeling of satiety.
v. Glycemic index and glycemic load: The glycemic index (gi) shows how quickly the product increases blood sugar. The glycemic load (GN) takes into account the amount of carbohydrates in the portion of the product and its GI. Products with low GI and GN are preferable to maintain a stable blood sugar.
c. Fat: An important component of the diet
i. Fat functions: Fat perform many important functions in the body. They are a source of energy, participate in the formation of cell membranes, hormones and vitamins. Fat also help to absorb fat -soluble vitamins (A, D, E, K).
ii. Types of fat: saturated, unsaturated and trans fats: Fat are divided into saturated, unsaturated and transfigure. Saturated fats are mainly found in animal products (meat, dairy products) and in some vegetable oils (palm, coconut). Unsaturated fats are found in vegetable oils (olive, sunflower, rapeseed), nuts, seeds and fish. Transfiders are formed in the process of hydrogenation of vegetable oils and are found in fast food, baking and margarine.
iii. Useful fats: omega-3 and omega-6: Omega-3 and omega-6 fatty acids are indispensable fatty acids, which the body cannot produce independently. Omega-3 fatty acids are found in fish (salmon, tuna, sardines), flaxseed and walnuts. Omega-6 fatty acids are found in vegetable oils (sunflower, corn, soybean).
iv. The effect of fats on health: Saturated and trans fats can increase blood cholesterol and increase the risk of cardiovascular diseases. Unsaturated fats, especially omega-3 fatty acids, have a beneficial effect on the health of the heart and blood vessels.
v. Recommended amount of fat: The recommended amount of fats in the diet is about 20-35% of the total calorie content. It is important to give preference to unsaturated fats and limit the consumption of saturated and trans fats.
- Micronutrients: vitamins and minerals – vital elements
a. Vitamins: organic compounds for the normal functioning of the body
i. Vitamin functions: Vitamins are involved in many vital processes in the body, such as metabolism, immunity, vision, blood coagulation and others.
ii. Fatable vitamins (A, D, E, K): Fat -soluble vitamins are stored in the body fat and can accumulate. An excess of fat -soluble vitamins can be toxic.
iii. Water -soluble vitamins (c, b): Water -soluble vitamins do not accumulate in the body and are excreted in the urine. It is necessary to regularly replenish the reserves of water -soluble vitamins with food.
iv. Sources of vitamins: Vitamins are found in various foods, such as fruits, vegetables, meat, fish, dairy products and grain. It is important to eat various foods to provide the body with all the necessary vitamins.
v. Vitamin deficiency: causes and consequences: The deficiency of vitamins can be caused by insufficient consumption of vitamins with food, violation of vitamin absorption or increased need for vitamins. Vitamin deficiency can lead to various health problems, such as fatigue, reducing immunity, skin and hair problems, as well as serious diseases.
b. Minerals: inorganic substances for the health of bones, muscles and nervous system
i. Mineral functions: Minerals participate in the construction of bones and teeth, regulate the work of muscles and nervous system, support the water balance and participate in the formation of hormones and enzymes.
ii. Macro elements (calcium, phosphorus, magnesium, potassium, sodium, chlorine): Macro elements are necessary for the body in large quantities.
iii. Microelements (iron, zinc, copper, iodine, selenium, manganese): Microelements are necessary for the body in small quantities.
iv. Sources of minerals: Minerals are found in various foods, such as vegetables, fruits, meat, fish, dairy products and grain. It is important to eat various foods to provide the body with all the necessary minerals.
v. Mineral deficiency: causes and consequences: The deficit of minerals can be caused by insufficient consumption of minerals with food, a violation of the absorption of minerals or an increased need for minerals. Mineral deficiency can lead to various health problems, such as bone weakness, muscle cramps, fatigue, reduction of immunity and serious diseases.
- Water: vital fluid to maintain all the functions of the body
a. The role of water in the body: The water is about 60% of the body weight and is involved in many vital processes, such as the transportation of nutrients, regulation of body temperature, waste and joint lubrication.
b. Recommended amount of water: The recommended amount of water is about 2-3 liters per day. The need for water can increase with physical exertion, in hot weather and in some diseases.
c. Water sources: Water is contained not only in clean water, but also in other drinks, such as tea, coffee, juices and soups. Fruits and vegetables also contain a large amount of water.
d. Signs of dehydration: Signs of dehydration are thirst, dry mouth, headache, fatigue, dizziness and dark urine.
e. Advantages of sufficient water consumption: Sufficient water consumption helps to maintain the normal functioning of the body, improves digestion, helps to reduce weight and improves the skin condition.
B. Healthy diet rules: principles for building a healthy diet
- Diversity: the basis of a balanced diet
a. Eating products from all food groups: The diet should include products from all food groups: fruits, vegetables, grains, proteins and dairy products. Each food group contains various nutrients necessary for health.
b. The choice of products of different colors: Different colors of fruits and vegetables indicate different content of nutrients. The use of products of different colors helps to get a wide range of vitamins, minerals and antioxidants.
c. Inclusion in the diet of different types of proteins: It is important to use various sources of protein, such as meat, fish, eggs, dairy products, legumes, nuts and seeds. Each protein source contains various amino acids and nutrients.
d. Advantages of diversity in nutrition: The diversity in nutrition provides the body with all the necessary nutrients, improves digestion, maintains immunity and reduces the risk of chronic diseases.
- Modularity: the key to maintaining a healthy weight
a. Portion size control: It is important to control the size of portions in order to avoid overeating and maintain a healthy weight.
b. Attentive nutrition: Conscious food: Attentive nutrition involves the conscious consumption of food, paying attention to the taste, smell and texture of food. Attentive nutrition helps to better control the appetite and avoid overeating.
c. Limiting the consumption of calorie products: The consumption of calorie products, such as sweets, fast food and carbonated drinks, should be limited.
d. Advantages of moderation in nutrition: Modelity in nutrition helps to maintain healthy weight, reduces the risk of obesity, diabetes and other chronic diseases.
- Regularity: An important factor for the health of the digestive system
a. Regular meals: breakfast, lunch and dinner: It is important to eat regularly, not missing meals. Breakfast is especially important, as it provides the body with energy for the whole day.
b. Snacks: healthy options for maintaining blood sugar levels: Healthy snacks between meals help maintain blood sugar and prevent overeating during the main meals.
c. Avoiding long breaks between meals: Long breaks between meals can lead to overeating and a sharp jump in blood sugar.
d. Advantages of regular nutrition: Regular nutrition helps to maintain a stable blood sugar, improves digestion, prevents overeating and helps to maintain healthy weight.
- Restriction of harmful products: sugar, salt, trans fats
a. Sugar: Hidden health threats: Excessive sugar consumption can lead to obesity, diabetes, cardiovascular diseases and caries.
b. Salt: risk factor for increasing blood pressure: Excessive salt consumption can lead to an increase in blood pressure and an increase in the risk of cardiovascular diseases.
c. Transfiders: Dangerous fats for heart health: Transfiders increase the level of “poor” cholesterol (LDL) and reduce the level of “good” cholesterol (HDL), which increases the risk of cardiovascular diseases.
d. Replacing harmful products useful alternatives: Instead of sugar, you can use natural sweeteners, such as stevia or honey. Instead of salt, you can use herbs and spices to give the taste of food. Instead of trans fats, you should choose products containing unsaturated fats.
C. Practical tips on healthy nutrition in everyday life
- Menu planning for a week: an effective way to control nutrition
a. Compilation of a list of purchases: Making a list of purchases helps to avoid impulsive purchases of harmful products.
b. Cooking at home: Preparation of food at home allows you to control the ingredients and the size of the portions.
c. Packaging healthy snacks for work or study: Packaging of healthy snacks helps to avoid overeating harmful products during the day.
d. Advantages of menu planning: Planning the menu helps to eat more great, save time and money.
- Reading products of products: An important skill for a conscious choice
a. Paying attention to the composition of the product: It is important to pay attention to the composition of the product to find out what ingredients are contained in the product.
b. Determining the number of calories, fats, carbohydrates, proteins, sugar and salt: It is important to know the number of calories, fats, carbohydrates, proteins, sugar and salt in the product to make a conscious choice.
c. Comparison of various products: Comparison of various products helps to choose a healthier option.
d. Value of the list of ingredients: The ingredients are listed in decreasing order by mass. The sooner the ingredient is indicated in the list, the greater its content in the product.
- Healthy methods of cooking: cooking, extinguishing, baking, steaming
a. Farm frying restriction: Freedom heat increases the content of fats and calories in food.
b. Using the minimum amount of oil: The minimum amount of oil when cooking should be used.
c. Grile preparation: a useful alternative to frying: Grill cooking allows you to cook food without adding oil.
d. Advantages of healthy cooking methods: Healthy methods of cooking help to preserve nutrients in food and reduce the content of fats and calories.
- Avoiding processed products: reducing consumption of harmful additives
a. Limiting the consumption of semi -finished products: Semi -finished products often contain a large amount of salt, sugar and trans fats.
b. The choice of solid, unprocessed products: Whole, raw foods contain more nutrients and less harmful additives.
c. Preparation of food from fresh ingredients: Cooking from fresh ingredients allows you to control the ingredients and avoid harmful additives.
d. Advantages of refusing processed products: Refusal of processed products helps to improve health and reduce the risk of chronic diseases.
II. Physical activity: a necessary condition for health and longevity
A. The benefits of regular physical exercises for the body
- Improving the cardiovascular system: Reducing the risk of heart disease
a. Strengthening the heart muscle: Exercise strengthen the heart muscle and improve its function.
b. Reduced blood pressure: Regular physical exercises help reduce blood pressure.
c. Improving blood circulation: Physical exercises improve blood circulation and delivery of oxygen to organs and tissues.
d. Close -to -level decrease in cholesterol: Physical exercises help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
e. Prevention of atherosclerosis: Physical exercises help prevent the development of atherosclerosis.
- Weight control: Calorie burning and maintaining a healthy body weight
a. Calorius expenditure increase: Physical exercises increase calorie consumption and help burn fat.
b. Acceleration of metabolism: Physical exercises accelerate metabolism and help maintain healthy weight.
c. Increase in muscle mass: Power training helps increase muscle mass, which also helps to burn calories.
d. Suppression of appetite: Physical exercises can suppress appetite and prevent overeating.
- Strengthening bones and joints: prevention of osteoporosis and arthritis
a. Increase in bone density: Physical exercises, especially strength training, increase bone density and reduce the risk of osteoporosis.
b. Joint strengthening: Exercises strengthen the joints and improve their mobility.
c. Reducing joint pain: Exercise can reduce joint pain in arthritis.
d. Improving posture: Physical exercises improve posture and prevent back pain.
- Improving mental health: reducing stress, anxiety and depression
a. Endorphin development: hormones of happiness: Physical exercises stimulate the production of endorphins that improve mood and reduce pain.
b. Reducing stress and anxiety: Physical exercises help reduce stress and anxiety.
c. Improvement: Regular physical exercises improve sleep.
d. Improving self -esteem: Physical exercises increase self -esteem and self -confidence.
- Improving energy and endurance: Improving overall well -being
a. Increased energy level: Regular physical exercises increase energy level and reduce fatigue.
b. Improvement of endurance: Physical exercises improve endurance and allow you to perform more fatigue work.
c. Improving concentration: Physical exercises improve concentration and memory.
d. Strengthening immunity: Moderate physical exercises strengthen immunity and reduce the risk of diseases.
B. Types of physical activity: cardio, strength training, stretching
- Cardione: Improving the work of the heart and lungs
a. Running: an effective way to burn calories
i. The advantages of running: Running is an effective way to burn calories, improve the work of the heart and lungs, strengthen bones and joints, as well as decreasing stress.
ii. Types of running: jogging, interval run, long -distance run: Running a coward is suitable for beginners, interval running helps to increase speed and endurance, and long -distance running requires good preparation.
iii. Recommendations for beginner runners: Start with short runs and gradually increase the distance and intensity of training. It is important to wear comfortable shoes and knead before running.
iv. Running on the street against running on a treadmill: Running on the street is more diverse and allows you to enjoy nature, but running on the treadmill is safer and allows you to control speed and slope.
b. Swimming: Great training for the whole body
i. Advantages of swimming: Swimming is an excellent training for the whole body, as it involves all the main muscle groups. Swimming is also useful for people with joint problems, as it does not create a load on the joints.
ii. Styles Sword: Crawle, Brass, Butterfly, on Spina: Each swimming style involves different muscle groups and has its own characteristics.
iii. Recommendations for novice swimmers: Start with short training and gradually increase the time and intensity of training. It is important to learn how to breathe correctly and use the swimming technique.
iv. Swimming in the pool against swimming in open water: Swimming in the pool is safer and allows you to control the temperature of the water, but swimming in open water is more diverse and allows you to enjoy nature.
c. Cycling: a pleasant way to maintain physical shape
i. Advantages of bicycle ride: Cycling is a pleasant way to maintain physical shape, improve the functioning of the heart and lungs, strengthen the muscles of the legs and buttocks, as well as reducing stress.
ii. Types of bicycles: mountain, highway, city: Mountain bikes are intended for off -road driving, highlighting highways for asphalt riding, and city bicycles for a comfortable city ride.
iii. Recommendations for novice cyclists: Start with short trips and gradually increase the distance and intensity of training. It is important to wear a helmet and follow the rules of the road.
iv. Cycling on the street against riding on an exercise bike: Cycling on the street is more diverse and allows you to enjoy nature, but riding on an exercise bike is safer and allows you to control the load.
d. Fast walking: Available and effective type of cardio load
i. Advantages of fast walking: Fast walking is an affordable and effective type of cardione, which is suitable for people of all ages and levels of physical training.
ii. Fast walking technique: It is important to keep your back straight, look forward and move your hands. The step should be fast and energetic.
iii. Recommendations for beginners: Start with short walks and gradually increase the time and intensity of walking. It is important to wear comfortable shoes.
iv. Walking on the street against walking on a treadmill: Walking on the street is more diverse and allows you to enjoy nature, but walking on the treadmill is safer and allows you to control speed and slope.
- Strength training: muscle strengthening and increasing muscle mass
a. Exercises with your own weight: squats, push -ups, pull -ups
i. Advantages of exercises with your own weight: Exercises with its own weight do not require special equipment and can be performed anywhere. They strengthen the muscles of the whole body and improve coordination.
ii. Exercise technique: It is important to perform exercises correctly to avoid injuries.
iii. Recommendations for beginners: Start with a small number of repetitions and gradually increase their number. It is important to observe the correct technique of performing exercises.
iv. Variations of exercises for different levels of preparation: There are various variations of your own weight for different levels of preparation.
b. Exercise exercises: dumbbells, bar, simulators
i. Advantages of weights with weights: Exercises with weights allow you to increase muscle mass and strength.
ii. Exercise technique: It is important to perform exercises correctly to avoid injuries.
iii. Recommendations for beginners: Start with a small weight and gradually increase it. It is important to observe the correct technique of performing exercises.
iv. The choice of exercises for different muscle groups: There are various exercises for different muscle groups.
c. The importance of the correct technique of performing exercises: Incorrect technology for performing exercises can lead to injuries.
d. Working with a coach: obtaining a professional consultation and drawing up a training program: Working with the coach allows you to get professional advice on the technique of performing exercises and compiling a training program.
- Stretching: improving flexibility and preventing injuries
a. Static stretching: holding the posture for a certain time
i. Advantages of static stretching: Static stretching improves the flexibility of muscles and joints.
ii. Technique: It is important to stretch the muscles slowly and smoothly, avoiding sudden movements.
iii. Pose retention time: It is necessary to hold the pose for 15-30 seconds.
iv. Static stretching after training: Static stretching is recommended after training to relax muscles and prevent pain.
b. Dynamic stretch: execution of controlled movements in the full range
i. Advantages of dynamic stretching: Dynamic stretching improves the flexibility of muscles and joints, and also prepares muscles for physical activity.
ii. Technique: It is important to perform movements slowly and controlled, avoiding sudden movements.
iii. Examples of dynamic exercises: Circular movements with arms and legs, swinging legs, tilting the body.
iv. Dynamic stretching before training: Dynamic stretching is recommended before training to warm up the muscles and prepare them for physical exertion.
c. The role of stretching in the prevention of injuries: Stretching helps to improve the flexibility of muscles and joints, which reduces the risk of injuries during physical exercises.
d. Recommendations for execution of stretching: It is important to stretch the stretching slowly and smoothly, avoiding sudden movements. Do not stretch the muscles to pain.
C. Recommendations for the organization of physical activity in everyday life
- Definition of goals: losing weight, strengthening health, improving the physical form
a. Realistic goals: setting up achievable goals: It is important to set realistic goals so as not to be disappointed and not lose motivation.
b. Measuring goals: Definition of success criteria: It is important to determine the success criteria so that you can evaluate progress.
c. Specific goals: Clear formulation of tasks: It is important to clearly formulate the tasks in order to know what to do.
d. Temporary framework: establishing the deadlines for achieving goals: It is important to establish the deadlines for achieving goals in order to maintain motivation.
- The choice of physical activity: based on preferences and opportunities
a. Accounting for interests: The choice of classes that bring pleasure: It is important to choose classes that bring pleasure to make it easier to adhere to a regular training schedule.
b. Accounting for physical capabilities: choice of classes corresponding to the level of training: It is important to choose classes corresponding to the level of training in order to avoid injuries.
c. Accounting for temporary restrictions: the choice of classes that can be entered in the schedule: It is important to choose classes that can be entered in the schedule so as not to miss training.
d. Accounting for financial capabilities: the choice of classes that do not require big costs: It is important to choose classes that do not require large costs, so as not to create additional financial burden.
- Drawing up a schedule of training: planning classes for a week
a. Regularity: Classes several times a week: It is important to engage in several times a week to maintain a physical form.
b. Duration: The optimal time for training: The optimal time for training depends on the type of physical activity and the level of training.
c. Diversity: alternation of different types of physical activity: It is important to alternate different types of physical activity in order to avoid overtraining and diversify training.
d. Flexibility: the ability to adjust the schedule if necessary: It is important to be able to adjust the training schedule if necessary, so as not to miss training due to unforeseen circumstances.
- Search for motivation: supporting friends, participation in competitions, tracking progress
a. Attracting friends and loved ones: joint sports: Joint sports help to maintain motivation and make training more pleasant.
b. Participation in competitions: setting goals and achieving results: Participation in competitions helps set goals and achieve results, which increases motivation.
c. Tracking progress: maintaining a training diary, photographing results: Tracking progress helps to see the results of training, which increases motivation.
d. Awarding yourself for achievements: Small pleasantness for fulfilling a training plan: Awarding of himself for achievements helps maintain motivation and makes training more pleasant.
III. Healthy sleep: An important factor in restoration and maintenance of health
A. The role of sleep in maintaining health and performance
- Restoration of physical forces: regeneration of tissues and muscles
a. During sleep, the restoration of tissues and muscles occurs: During sleep, the body actively restores tissues and muscles damaged throughout the day.
b. Sleep is necessary for growth and development: Dream is especially important for children and adolescents, as it is necessary for growth and development.
c. Sleep deficiency leads to fatigue and a decrease in performance: Dream deficit leads to fatigue, a decrease in performance and an increase in the risk of injuries.
d. Recommendations for ensuring full recovery during sleep: It is important to observe sleep mode, create comfortable conditions for sleep and avoid using caffeine and alcohol before bedtime.
- Strengthening the immune system: antibodies and the fight against infections
a. During sleep, the immune system actively works: During sleep, the immune system actively works, developing antibodies and struggling with infections.
b. Sleep deficiency reduces immunity and increases the risk of diseases: Sleep deficiency reduces immunity and increases the risk of diseases.
c. Sleep is necessary for effective vaccination: Sleep is necessary for effective vaccination, as it helps the body form an immune response.
d. Recommendations for strengthening the immune system during sleep: It is important to observe sleep mode, avoid stress and consume foods rich in vitamins and minerals.
- Improving cognitive functions: concentration, memory, training
a. During sleep, memory consolidation occurs: During sleep, memory consolidation occurs, that is, the information received during the day goes from short -term memory to long -term.
b. Sleep is necessary for the concentration of attention and training: Sleep is necessary for concentrating attention, training and solving problems.
c. Sleep deficiency worsens cognitive functions: Sleep deficiency worsens cognitive functions and increases the risk of errors.
d. Recommendations for improving cognitive functions during sleep: It is important to observe sleep mode, avoid watching the TV and using gadgets before going to bed, as well as engage in physical activity during the day.
- Hormonal balance regulation: production of growth hormones, cortisol, melatonin
a. During sleep, growth hormones, cortisol and melatonin are produced: During sleep, hormones of growth, cortisol and melatonin are produced, which regulate the various functions of the body.
b. Growth hormone is necessary for growth and development: The growth hormone is necessary for growth and development, as well as for the restoration of tissues and muscles.
c. Cortisol regulates the level of stress: Cortisol regulates the level of stress and helps the body adapt to stressful situations.
d. Melatonin regulates sleep and wakefulness: Melatonin regulates sleep and wakefulness.
e. Sleep deficiency violates the hormonal balance: Sleep deficiency violates the hormonal balance and can lead to various health problems.
B. Factors affecting the quality of sleep: mode, environment, nutrition, stress
- Sleep mode: compliance with the constant time of falling asleep and awakening
a. The importance of a permanent sleep regime for the regulation of circadian rhythms: The constant sleep regime helps to regulate circus rhythms, that is, the internal watches of the body that control sleep and wakefulness.
b. Compliance with the sleep regime even on weekends: It is important to observe sleep mode even on weekends so as not to violate circus rhythms.
c. Recommendations for setting sleep mode: Go to bed and wake up at the same time every day, avoid daytime sleep and engage in physical activity during the day.
d. The effect of replaceable work on sleep and adaptation methods: Replaceable work disrupts circus rhythms and can lead to sleep problems. Methods of adaptation to replaceable work include compliance with the sleep mode, the use of light therapy and the use of melatonin.
- Sleeping: silence, darkness, comfortable temperature and comfortable bed
a. Silence: Elimination of noise sources: