Prudent diet (top)

Most importantly - have a great desire to live a long time and understanding - that for everything in life you have to pay. For all ... have to pay. And for the opportunity to live long. What to pay? Let's all in order. Well, firstly, physical activity, muscle work. I did not call you immediately start digging trenches for the pipe to a nearby new building. But I can not remind you that the greatest conception of nature, if a person walks on foot at least 7-8 miles a day - it involves the mechanism of rapid aging (self-destruct mechanism if you want). And please do not mistake this does not count. Many very wrong on this account, mistakenly believing that, say, they are at work (on floor), home (from the kitchen into the room and back) are held and / or run even more than 7-8 km. Do not take a fraction of the money and buy yourself a pedometer. And you make sure that it is not. So, go right. Walk and should be engaged in gymnastics. Not athletic and / or art. It is not always to the benefit of health - even more harm. But the morning exercises (what we call the morning exercises) must deal with. Otherwise, a long time and can not live comfortably. And it would be nice if you're still in the pool and swam. Well, at least two or three times a week - 40-60 minutes. And, of course, reasonable food. The word means a reasonable part of the mind in the acceptance of food. Neither more nor less. Used to say how wonderful old surgeon at the Military Medical Academy: "Everything in life is to be done with CNS (central nervous system and, hence, the cerebral cortex - approx.'s)." On this basis, we must rely on the following rules of eating: - need to eat moderately - should be developed regime of eating - the food should be full: it (the food that is), in the right quantities to be in the required amount of carbohydrates, fats, proteins, vitamins and minerals. (Central nervous system, and hence the cerebral cortex - approx.'s). "I sit writing, including radio and, as luck would have heard advertising: a girl's voice:" How delicious it smells. Shish kebab. So want. But at night I do not eat meat, and then there is a feeling of heaviness. "A reviewer (a man) says:" Do not deny yourself the pleasure - eat barbecue. But it is still eaten and mezim-forte. "Over the fidelity can not vouch, but the meaning - it is this. So, an opponent of the girl who pushes her to use a barbecue at night, looking and talking about the fact that she did not deny the pleasure, for some reason, not very much and wishes that the girl had lived a long time. Something she molested him in his life. So, of moderation in eating. Number of food intake, it kalorazh should be commensurate with the energy costs of human . Excessive amounts of food, as well as its weakness is the cause of almost all diseases. except that injury. Although you never know, maybe them too. After all, whether a person is energetic (ie He ate normally, but not excessive or enough), get it with proper food vitamins, minerals and other ingredients - it's quite possible - that, being very careful, on time would have heard the sound of falling bricks or would be careful while driving. And intuition would work and he would not sit in car or train (as passengers), which later get into an accident. In a word, from the food - the regime, quantity and kalorazha depends most likely the whole of life and its quality. The most visible indicators of energy balance in supply is normal (ie, the corresponding growth, a person's age), the weight and feel. well, of course. The optimum amount of food can and should be determined in kalorazhe. For men, engaged in intellectual labor, energy expenditure fall within the range from 2500 to 2800 kcal.; for Women - 2200-2400 kcal. For men, the main activity of which is hard physical labor (construction workers, workers are miners, loggers, longshoremen), energy costs fall within the range from 3900 kcal. up to 4300 kcal. Accordingly, their food must be energy-intensive. kalorazha To calculate food intake can rely on caloric value of some basic foods, typical of a particular nation or social group. For example, a plate of meat soups team fits about 400 calories. The same situation can be assessed and a bowl of milk vermicelli soup. Most of the second fish dishes (with garnish) can be estimated at 400-500 calories.; meat (also with a garnish) - 500-600 kcal.; and vegetable dishes - from 250 to 400 kcal. Plate (about 500 g) of the usual soup - that's about 250-300 calories. Calories cup of cocoa, coffee, cup jelly or compote can safely be estimated at 100-150 calories. A simple calculation shows that if a person on a daily basis overestimates daily kalorazh food for at least 200-300 calories. (ie, the energy capacity of the consumption of food per day exceeds the capacity of energy during the time period) - that body fat (men, usually in the greater omentum - sort of an apron of abdominal fat, while women in the hips, chest, in the gluteal regions) are added daily by 20-30 grams. This is not difficult number grams multiplied by 365 (a leap year by as much as 366) and you will receive an annual completely unnecessary fat pribytok. And then go, please, to market in a number of meat and ask that you weighed, say 8 kg. lard. Look closely at this the most fat. And it's - just a year. And how many people should drink water? daily water balance should be determined by such calculations here: soups - 500-600 ml.; drinking water (tea, coffee, pr.napitki) - a 800 -900 ml. and the water contained in other foods (bread, with cheese, a sausage, a ham, etc.) - about 650-700 ml. And do not forget that in the human body as a result of the completion biochemical reactions produced nothing but water. And it's no less - about half a liter. Thus, the daily need of the human body in water is placed in the 2,5 - 2,8 liters. If a person is healthy and has a normal body temperature, if again same temperature and habitat within the ordinary for him, and load (mental or physical) is not prohibitive, then the person should receive from the outside more than 1 liter of water. Of course, if the weather is hot or you are doing heavy work for you - you need in water may increase significantly, because the body at the above conditions, loses much more fluid (through sweat, breathing). I can not say that their thirst was quenched should be gradual - drinking water should be for a few sips every 7-8 minutes. But this is so, by the way. And do not forget that excessive human consumption of water (and lack of it) can bring only harm - increased load on the cardiovascular system (blood viscosity changes, the number of different shaped elements of the blood vessel elasticity, contractility of myocardial cells, etc.), changing the nature of processes of transformation of matter and energy that occur in a living organism, its cells, in particular in the protein cells, ie cellular metabolism of protein cells. And it is fraught with serious consequences . There are certain levels of regulation of metabolism and energy (metabolism), a sort of hierarchy of metabolic regulation. Improper, unreasonable consumption of food and water inevitably leads to a change in all the main parameters affecting the rate of enzymatic reactions: ie, a change in pH of the medium, the concentration of coenzyme , the reaction products, the availability of various activators and / or inhibitors, etc., etc., etc.. Another, qualitatively more complex level of regulation of metabolism are multienzyme processes occurring in the cell. Then - the level of genetic regulation of metabolism. In regulation of metabolism and energy involve such complicated mechanisms, such as the endocrine system (hypothalamus, pituitary gland, thyroid gland, adrenal gland, liver, kidneys, sex glands, etc.) and, of course - the nervous system - the central and peripheral. That's what we intervene , and interfere with rough and tough, if unreasonable, wrong to eat. Zemtsov doctor. (To be continued)