THE SIGNIFICANCE OF FUNCTIONAL NUTRITION IN THE FORMATION OF PHYSICAL CULTURE

ABSTRACT

This article shows that the components of a healthy lifestyle are physical activity, proper nutrition, exercise, good rest, failure to observe at least one of the healthy lifestyles has a negative effect on human health, and also when choosing physical activity information about the need to take into account the individual characteristics of a person is given.

АННОТАЦИЯ

В данной статье показано, что составляющими здорового образа жизни являются двигательная активность, правильное питание, физические нагрузки, полноценный отдых, несоблюдение хотя бы одного из принципов здорового образа жизни оказывает негативное влияние на здоровье человека, а также при выборе физической активности информация о необходимости учитывать индивидуальные особенности человека.

Keywords: nutritional value, physical culture, health, useful products, physical development, functional nutrition vitamin, protein.

Ключевые слова: Питательная ценность, физкультура, здоровье, полезные продукты, физическое развитие, функциональное питание, витамин, белок.

Normal physical development is a change in the structure and functions of the child's body depending on age, which naturally corresponds to his growth. Morphofunctional changes occurring in the body are very complex, but nevertheless, according to some indicators that externally reflect this process, it is possible to determine with sufficient objectivity the normal or abnormal course of development. These indicators are height, weight and chest circumference [1]. They are related to body weight, density and shape. The physical strength of a child can be assessed based on the interdependence of these factors. It should be noted that growth, development, health and activity are primarily determined by proper nutrition, adherence to a reasonable lifestyle and other social factors.

The daily food ration should be divided into 3-4 meals for adults and 4-5 meals for school-age children. 3 main meals: breakfast, lunch and dinner. 4 meals a day can be a second breakfast (between breakfast and lunch) or between lunch and dinner, it must be organized in accordance with tradition and living conditions. Food increases the metabolism in the body of sodium, calcium, magnesium, iron, phosphorus, sulfur, chlorine and a number of other elements (trace elements) - iodine, fluorine, zinc, copper, manganese, cobalt, etc. the need must be met at a lower level (1 mg - kg and even less). (Minerals maintain osmotic pressure in tissues, are part of bones, teeth, hemoglobin, enzymes, hormones [2]. Fats are composed of glycerol and fatty acids with carbon, hydrogen, oxygen. They turn food into energy. 'The richer components are recalculated. Oxidation of 1 g of fat in the body provides 9.3 kcal of energy. Fats contain vitamins A, D, E, necessary for life, as well as biologically active substances - unsaturated fatty acids. 

Table 1.

The value of vitamins is as follows:

Vegetable oil is considered one of the essential components in the nutrition of athletes, as they consume vitamin E in excess; Vitamin E contained in vegetable oil is necessary for fat metabolism, contributes to the normalization of protein and fat components in the blood, and prevents atherosclerosis [3].

Carbohydrates are made up of hydrogen, oxygen and carbon. Depending on the amount of monosaccharides in 1 carbohydrate molecule, they are divided into monosaccharides (fructose, glucose), disaccharides (beet sugar) and polysaccharides (starch, glycogen). Carbohydrates are the main providers of energy. Oxidation of 1 g of carbohydrates provides 4.1 kcal of energy. The amount of carbohydrates in the daily diet should provide 60% of calories. Among vegetables, carrots, cabbage, beets are rich in vitamins, mineral salts, fiber. Potatoes contain a lot of starch (polysaccharides) and are rich in calories. However, it will have fewer cells. Therefore, it is desirable to eat vegetables (with the addition of potatoes, beets, carrots, cabbage, onions, cucumbers) in the form of a vinaigrette. Although onions are low in carbohydrates and proteins, they are very useful due to the stimulating effect on digestion as a bactericide.

Figure 1. The optimal ratio of nutrients in the daily diet

In food, the principle of diet is observed. Thus, attention is paid to boiling, steaming, steaming, baking and frying. The daily diet includes meat, milk, butter and vegetable oil, wheat bread (at every meal). Once every two or three days it is recommended to give fish, eggs, cheese, cottage cheese, dairy products. Breakfast consists of salad, hot dishes and hot drinks. Vegetables and fruits are recommended. Lunch includes salad, first and second courses (mostly hot meat, fish or poultry) and a drink.

It can be concluded that physical culture plays a huge role in human life, as well as in improving the health of people of any age. Regular and moderate physical exercise has a positive effect on the functioning of our body. Functional nutrition, malnutrition, low physical activity, of course, lead to poor health, the development of various diseases and a reduction in life expectancy. Everyone should understand this and carefully monitor their physical activity.

References:

1. Ермолаев Ю.А. Возрастная физиология. Учебное пособие для студентов педагогических вузов. – М.: Высшая школа, 1985, 384 с.
2. Лукьянов В.С. О сохранении здоровья и работоспособности. – М.: Медгиз, 1952, 136 с.
3. Солодков А.С., Сологуб Е.Г. Физиология человека общая, спортивная, возрастная. – М.: Тера-спорт, 2001, 520 с.