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Not so long ago I didn’t give much thought to expressions like “feed yourself,” “who will feed you?” and “earn your bread. In these new times, these questions have come to the forefront. I understood the old saying, “As one chews, so one lives. As for our case, when you’re still growing up, it should be clarified: “so will live. That’s why the rational nutrition of teenagers is a very important topic.
I just remembered a conversation I had with a friend of mine, a very sweet, pretty, but weak and sickly woman who had never been able to arrange her family life. She talked about her childhood, when her father was stationed at a big construction site somewhere in the Siberian taiga, and where it was so hard to get vitamins and food in general. “Why do you think I’m so dead? – she asked. – Because my sisters and I were fed very poorly as children.” And all the time she was convincing me that my children should be fed as well as possible. She would try to pass them an apple or an orange…
Dietary Guidelines
A person’s menu, especially when still growing up, has its important points. Don’t be afraid, I won’t go on about them in a long, scientific way. But you need to know, so as not to harm yourself and future children.
General tips
Remember that it is harmful to eat very hot or very cold food, to eat dry food, on the go. It is necessary to observe the rule of “rhythm”, try to eat at the same time. Yes, these days it is very difficult to observe it. But the body doesn’t care what you’re doing: it has its own laws. If you don’t follow them, it goes out of order.
How many times a day should you eat
The number “3” reigns in our eating regimen: breakfast, lunch, and dinner. And in many civilized countries (food quality is one of the indicators of civility), it is no coincidence that there are such concepts as lunch (second breakfast) and afternoon tea (afternoon tea). That is, five meals a day is considered normal. When a person eats often, he eats less. This means that there is less strain on the organism. There are also fewer illnesses.
How to eat right
You have to eat slowly. Once upon a time in aristocratic families, children were punished if they ate in a hurry. It’s not just a matter of propriety and good manners. It takes at least 20 minutes to feel full. If you are in a hurry, you get more food in your stomach than you need, and you overeat. And this threatens not only obesity, but also a bunch of unpleasant diseases.
In the East they say, “If you got up from the table with a slight feeling of hunger, you did your health good; if you ate too much, you opened the door to disease; and if you ate too much, you were poisoned.
Interesting fact for employers
You may have heard that in the olden days, when they hired a worker, they gave him something to eat first. It was believed that the way a person ate was the way he worked. Nowadays there is a guidebook published in Great Britain, which is intended for managers of enterprises and institutions. The book advises on how best to select employees. Well, among them there are recommendations to take a closer look at the way the candidates eat.
“If a person eats greedily and indiscriminately, it is a sign of poor character,” states the guide. – Those who eat fast, but not all in a row, work fast and well (of course, employers care more about the job than the health of employees).
People who care most about the vitamins in their food are very meticulous and picky about their work. A person who eats slowly, with taste, is a good organizer. A candidate for office who pauses between meals is probably a business person. And the one who eats without appetite will be just as sluggish and indifferent in his work.” Curious, isn’t it?
However, nothing should be taken as absolute truth. I knew a rare bum who ate slowly, tasted good, paused between meals, and cared a great deal about the vitamin content of his food, imagining that in his body the nutrients were distributed to every cell. But he could not bring himself to work all day long. I guess we are a little different from the business people of the West.
The necessary proportions of FUI
How much does a person need daily to feel well? It depends on many things: gender, age, place of residence, profession, type of nervous system, body type, and even on whether a person is “herbivorous” or “carnivorous,” that is, whether he prefers plant or meat food.
You can read about it in a very interesting and useful book by Vladimir Levy “Lucky People…”. It contains a lot of useful tips to maintain health and improve your mood. I advise you to find it and read it carefully.
Naturally, different people need different things. But it is generally accepted that an adult needs about 400 g of carbohydrates per day (what is contained in bread, cereals, flour, sugar and sweets), 60 g of protein (meat, fish, eggs, dairy products, peas, beans, etc.), 40 g of fat (various oils and fats contained in the same meat, cottage cheese, creams, etc.).
And an excess of one or another component is undesirable for health. For example, excessive consumption of carbohydrates not only leads to obesity, but also contributes to atherosclerosis, hypertension, heart attack, diabetes, cholecystitis, an excess of protein food stimulates the development of cardiovascular disease.
What is good to eat
In today’s difficult conditions, you should try to consume the most nutritious foods, because you are still growing, and you need to build your body from “little bricks”. It seems to me that the most important ones are dairy products, fish, lean meat (preferably poultry), eggs, fruits and vegetables, and oatmeal. And all kinds of so-called delicacies, as I was taught by a consultant professor at our central pediatric polyclinic, are a blow to the young liver. That’s why I won’t kill myself for smoked sausage, cake, and expensive canned goods.
You can’t ignore vitamins and micronutrients. Of course, you can, if not enough in natural foods, buy them at the drugstore. But the body does not care in what form they come. And they must come, because they do not accumulate in the body like fat.
What to eat to calm down and improve your mood
Canadian psychologists believe that when we are satisfied with life, we crave sweets; when we are angry, we prefer cold snacks. When we are lonely, our body “demands” soups, juice, milk – in a word, liquids. When we are bursting with triumph, euphoria, we want a salty snack. When we are overwhelmed by worries, when fear overwhelms us, we rush to everything hard, cold, and sweet (some of us can eat chocolate, some of us cannot – raw carrots).
To protect yourself from stress and calm your nerves, you can make breakfast according to the advice of Professor Ludwig Demling from Germany. The professor recommends coffee, cocoa or tea to stimulate the gray matter of the brain. A piece of wholemeal bread or croutons with a bit of butter and jam or honey will save from a bad mood. You can add some oatmeal or cornflakes.
If you want to improve your mood, drink liquids more often, but without calories. It can be mineral water or herbal tea. It is easier for someone who drinks a lot to cheer up. But no alcohol! This is because liquid dilutes the concentration of sodium in the body. And sodium blocks the action of a complex substance responsible for our mood. This substance causes good sleep, soothes pain and improves relaxation (i.e. relaxation).
Serotonin works in a similar way, which can cheer you up by telling your nervous system to fix yourself. What is it? Serotonin is converted into serotonin in our brains by tryptophan (an amino acid of protein) found in lean meats, kefir, fish, eggs and bananas. Do you understand now why these foods are preferred abroad? Yes, the people there also take care of their good mood, because it means so much to their health and attractiveness!
Don’t forget that you can always ask for advice in comments. Also, watch an interesting and very useful video below.
