The influence of rational nutrition on the health of students

Ключові слова: студенти, звички, харчування, дієта, імунітет, здоров'я.

Main research material

Students' bodies are characterized by characteristics determined by age and the influence of study and living conditions. Educational activities require significant neuro-emotional stress; Excitement before and during exams leads to increased blood pressure, heart rate and respiration. Students lead a sedentary lifestyle for a significant part of the day. Their physical activity is low. Only a part of students go in for sports. Changes in the usual way of life have a great influence on the body of junior students. In the body of young people, the formation of several physiological systems, primarily neurohumoral, has not yet been completed, so they are very sensitive to imbalances in food intake. Due to a violation of the diet during their studies, many students develop diseases of the digestive system, called “diseases of the young,” as well as hypertension and neuroses.

The following dietary violations were identified among students: 25-47% do not have breakfast, 17-30% eat twice a day, about 10 do not have lunch or have lunch irregularly, about 22% do not have dinner. Rare consumption of hot dishes, including the first course, and late dinner were noted. In accordance with physiological recommendations, the energy requirement of male students is estimated at 2585 kcal, female students - 2434.5 kcal. Proteins account for about 12% of the daily energy value of the diet, and the share of animal proteins should be at least 60% of the total amount in the diet. Fulfillment of this requirement guarantees not only the provision of a sufficient content of essential amino acids, but also their optimal balance in the diet. Fats should make up about 30% of the total energy value of the diet of female students. At the same time, the share of vegetable fats should account for about 30% of their total amount. The daily requirement of students for basic minerals should be provided by the intake of calcium in the body in the amount of 800 mg. phosphorus - 1600 mg, magnesium -500 mg, potassium -2500-5000 mg, iron - 10 mg. To practically implement the principles of a balanced diet, students should strive for a more complete correspondence between the energy value and qualitative composition of actual diets and the needs for energy and nutrients [4].

A special group should include students who came to study from different countries. This is primarily due to the fact that they find themselves in new, unusual conditions to which they need to adapt. The greatest difficulties are associated with cli mate change, separation from homeland and family, as well as changes in nutrition (significant changes in the food supply, cooking technology, diet). Differences in energy expenditure were virtually absent when calculating energy expenditure per standard weight (70 kg) person, regardless of racial, ethnic, or region of origin differences. During the examination session, energy consumption is 1.4 kcal/min, virtually no different from energy consumption during the normal educational process. More than 90% of international students use catering facilities.

Students are young people aged 18-26 years, with unfinished processes of growth and formation of the body, therefore, in the complex system of hygienic measures aimed at protecting the health of students, one of the most important places belongs to the organization of their balanced nutrition. A study of the organization of student nutrition in our country and abroad has shown that nutritional disorders manifest themselves in non-compliance with the optimal ratio between the main nutrients in the diet and the diet. The diet of students must be provided with a sufficient number of various vitamins, primarily vitamins C, group B, vitamins A, E, which affect metabolic processes, growth and the physiological state of the body. Minerals such as calcium and phosphorus, which take part in strengthening bone tissue and activating the most important processes of the body, are important in the nutrition of young people. In maintaining the health and performance of students during the day, it is important that the calorie conte nt of the diet corresponds to daily energy expenditure, the distribution of calorie content between meals, the frequency of meals, the time and intervals between meals. For students, the most optimal diet is four meals a day, especially during the holidays and during preparation for exams. During the study period, three meals a day are allowed, but two meals a day and, of course, eating once a day are unacceptable. The last meal is recommended no later than two hours before bedtime. With four meals a day there should be the following distribution of calorie content: first breakfast - 25%, second breakfast - 15%, lunch - 35%, dinner - 25%. It is recommended to include hot dishes for breakfast and dinner. The lunch menu should usually consist of four courses [3].

To eliminate the consequences of a sedentary lifestyle, plant foods that are a source of dietary fiber should be more widely included in the diet. More attention needs to be paid to meeting the physiological needs of students in nutrients that are often deficient, namely vitamins: C, A, B, B2, BB, as well as compliance with the recommended ratios of calcium and phosphorus (1-1.5). Frequent consumption of dishes and products containing a lot of table salt (pickles, smoked meats, marinades, salted fish) should be avoided. Rosehip decoction, green onions, and raw white cabbage should be used as sources of vitamin C. To provide vitamin A, in addition to animal products, it is necessary to systematically consume sources of beta-carotene, such as carrots (with fats). It is extremely important to follow the principles of a balanced diet during exam periods. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body. The most important role in maintaining the health of students belongs to compliance with the diet. Meals should be 3-4 times. Particular attention should be paid to breakfast. Breakfast should contain 25-35 g of protein, 30 g of fat and 100 g of carbohydrates. It is recommended to include a hot dish of meat, fish or potatoes and vegetables, eggs, cottage cheese, as well as butter, cheese, bread, tea, coffee, cocoa. rational food student

The problem of almost every modern girl is excess weight. So-called “fashionable” diets promise an ideal figure or relief from all diseases in a month. There are many such diets: spectacle, protein, vegetable, cheese, wine, Hollywood, ballet. Girls desperately grab onto each of them in the hope of an appropriate result, and we are not talking about therapeutic diets speci ally developed and recommended for medical practice. Their peculiarity is that they are designed for a short period of time ("short diets"), as opposed to long-term changes in food intake for life ("long diet"). A huge disadvantage of short diets is that they are based on a sharp restriction in certain types of foods for a certain period. Therefore, only a person with a remarkable will manages to overcome himself, endure the entire diet to the end and not relapse after the diet. Basically, the hardships that a person who uses a short diet endures almost always end in vain. Because strict diets primarily remove water. A person who practices such a diet quickly loses weight and rejoices, thinking that he is getting rid of fat. But that's not true. Fat disappears very slowly but is gained very quickly after a diet. Moreover, as a rule, more weight is gained than before. This is a common feature of short diets. During these diets, the body adjusts to a strict diet, the metabolic process slows down by 10-30%, and calories begin to be burned more slowly. After being on a diet for the allotted time and losing some weight, a person returns to his previous habits. But the body does not have time to adapt to a new way and still burns calories slowly, which leads to a sharp increase in body weight. That is why, according to research from the US National Institutes of Health, 98% of people on diets gain weight above their original weight after stopping. Moreover, as studies have shown, overly determined attempts to lose weight by young girls only increase the chances that over time these girls will become very fat. People who don't try to diet never gain as much excess weight as those who periodically try new diets [3].