When and how many it is necessary to eat
Enter the concept "diet":
- quantity and time of meal within a day
- distribution of daily diet on its power value, chemical composition, product set and weight for breakfast, lunch
- intervals between food
- time spent for food
The human body is arranged exclusively difficult. Harmonious balance of this complex system which is under continuous influence of external environment also is what we call health.
The important role in maintenance of normal life activity of organism and its health is played by food rhythm. The human body is arranged so that in certain time all digestive tract prepares itself for meal and signals about it. The person who has got used to certain diet can on signals of the stomach check hours. If for some reason the next meal has not taken place, the organism is forced to be reconstructed, and it involves negative effects.
In the hour allotted for food or some at thought of food begins to come a time later to stomach the gastric juice possessing the big digesting ability and if there is no food in stomach at this time, the emitted juice begins to affect walls of stomach and duodenum. Frequent violations of diet lead to formation of ulcers, gastritises and other diseases of digestive tract. In order to avoid similar effects of violation of normal food it is recommended to eat something in hours of standard practice of food if there is no opportunity to eat normally.
Food of the person is regulated by the central nervous system. It the so-called food center (the center of appetite) in head brain knows. And for normal and correct work of this center the correct diet is extremely important. Is certain number of times within a day is necessary and through certain, strictly established periods, whenever possible correctly distributing food on each of receptions (both on the volume and caloric content, and on composition of feedstuffs).
As it is told above, the person who has got used to the developed diet in certain time has feeling of hunger, there is appetite. But it is necessary to know that hunger and appetite are not same. Hunger is such physiological state when the amount of nutrients, necessary for normal life activity of organism, ceases to come to blood. Appetite can appear at one look or even at the thought of tasty food (though there is no physiological need for new portion of food for organism at present).
Happens and vice versa - appetite is absent though the organism and needs already the next portion of food. The appetite as increased, not tempted by physiological need, and its absence is the disease state most often caused by systematic violation of the basic rules of food. The normal food reflex is developed since the childhood when the organism forms and habits (including harmful) food are put. It is necessary to know that at children the food center (reflex) not only from type of food, but also from mentioning of it is especially easily excited. The satisfaction of everyone unjustified physiological need of manifestation of appetite will inevitably lead to violation of the correct digestion, to overeating.
The question of that, how many time is in days with what intervals and what quantity of food on caloric content to eat during each food, is one of problems which is carefully studied by specialists, including Institute of food of AMN. Researches of scientists have shown that one meal a day in general is unacceptable: the human body at such food is in tension, not only the gastrointestinal tract, but also all other systems and body organs, especially nervous system incorrectly works. Two times food causes feeling sick too. The person at such food starves to death, and comprehensibility of the major part of diet - the squirrel averages no more than 75 percent from come to organism. At three meals a day of people feels better, the food is eaten with good appetite, and comprehensibility of protein at the same time increases to 85 percent. At four times food comprehensibility of proteins remains at the level of the same 85 percent, but the health of the person is even better, than at thrice. In experiment scientists have proved that at five - and six times food appetite worsens and in certain cases comprehensibility of protein decreases.
Conclusion: for the healthy person it is the most rational to eat 4 times a day; also three meals a day are admissible. As for medical foods at obesity, gastritis, colitis and other diseases, the diet and diet are appointed by the doctor.
Now about intervals between meals. Ideal from the physiological point of view would be to start the next meal only when digestion of the food eaten in the previous reception ends. It is necessary to add to it that digestive bodies, as well as any other member of the body, need dormant periods. And at last, digestion makes certain impact on all processes happening in organism including on activity of the central nervous system. Set of these conditions leads to the fact that the person who has got used to measured food in due time has normal appetite.
To one of indicators of duration of the act of digestion serve time of removal of food from stomach. It is established that during the normal work of stomach and other digestive organs process of digestion of food lasts about 4 hours. Each meal leads to more or less expressed change of condition of the central nervous system. After food, especially plentiful, there comes some apathy, the attention decreases, the will relaxes, the person drives at dream, that is, speaking to the physiologist's language, conditioned-reflex activity falls. Such condition of the central nervous system coming right after food lasts depending on abundance of the eaten food within hour or it is slightly more. Then all these feelings smooth out, and at last the food center comes to the end of the fourth hour in normal state - appetite appears again. And if the person who has got used to the mode does not eat timely, at it there comes weakness, the attention decreases, working capacity falls. And further appetite can disappear. If systematically to be late with food or is on full stomach, normal activity of digestive glands is broken, digestion falls apart. Longer interval between meals falls on the period of night dream, but also it should not exceed 10-11 hours. The general rule is the following: between small meals intervals can be and short (2-3 hours), but is inexpedient to eat food earlier than in 2 hours after the previous food. Breaks between food have to average 4-5 hours.
Distribution of daily diet, that is drawing up the menu is of great importance. Here questions of quantity of food, its qualitative structure and sequence in reception of separate dishes are combined.
The total quantity of the food consumed by the person per day together with liquid dishes and drinks averages about 3 kilograms. Breakfast - the first meal after dream. During night dream all eaten the day before was digested, all body organs including digestive, favorable conditions for their further work have had a rest and were created. The scientists dealing with food issues are uniform that it is necessary to have breakfast irrespective of, physical or cerebration the person is engaged. The speech can go only about what part of diet the breakfast has to contain. It is considered that if the person does manual work, then the breakfast has to contain about 1/3 day diets both on the volume, and on nutritional value. If the person of physical work eats breakfast, insignificant on volume and nutrition value, or it is worse than that - gets to work on an empty stomach, then it cannot work with full loading, and working capacity at it falls considerably. Now became fashionable, especially among workers of brainwork, to be limited for breakfast to cup of coffee or tea. Refer at the same time to lack of time and appetite. Both - result of the wrong way of life, general regime, including diet. Establishing order in diet (as, however, and in all way of life) quite in forces of the person, and the one who wants can overcome addiction incorrectly to eat, and by the way to refuse also addictions, such as abuse of alcohol and smoking.