Basic principles of healthy eating by the reader of “Volgodonskaya Pravda” Sergei Shevchenko

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“After the noisy break, it’s time to think about health, which is something my new note is about.” Sergei Shevchenko, Gashun village.

Food, along with water, air oxygen, comfortable ambient temperature, safety, is one of the natural needs of every living thing, including man. Also called basic or vital needs. The basis of life and its duration in all living organisms is metabolism and energy. Food serves as a source of energy and building materials. Every cell in the body is constantly updated due to the nutrients that the blood carries. From them she draws energy for her life. Nutrition supports the exchange of plastics and energy with the environment. [1]

From childhood, adults tell us all that if you want to grow strong, smart and beautiful, take care of your health: move more, walk in the fresh air, keep a daily routine, eat healthy foods. They cited proverbs and sayings about health as an example – a storehouse of popular wisdom: “Health is more expensive than wealth”, “Health is everyone’s head”, “Health is the best decoration”. Growing up, we began to think philosophical questions: “Do we live to eat?” or “Do we eat to live?”

Good health is impossible without a well-thought-out daily routine. Although an individual cannot influence his or her inheritance, as well as change many of the conditions in which he or she lives, due to his or her perseverance, determination and knowledge, a rational citizen can face even the most serious problems. This is confirmed by many historical examples. The great Russian commander Alexander Vasilyevich Suvorov was a very sickly weak child in his childhood. However, the young Alexander longed to become a soldier. Therefore, from an early age, he moderated, followed a strict diet, engaged in sports. All this allowed Alexander Vasilyevich to become a physically strong, courageous man, a brilliant military leader who managed to build an almost invincible army. Another example is Otto Yulievich Schmidt, the commander of the Chelyuskin steamship mission. When this ship sank in 1934 in the Arctic Ocean, 102 people were on board. They all had to live for two months on an ice. The shipwrecked built the barracks from the surviving materials. Despite the 40-degree frost, the lack of regular housing, none of the Helioskinites fell ill. Although there were two little girls among them. O.Yu. Schmidt strictly demanded that all members of the mission adhere to a “normal” way of life – regular work and rest rotation, “clockwork” meals, basic hygiene, etc. All this helped the polar explorers’ organizations to cope with an extreme situation. [2]

According to yogis, the cause of all diseases is essentially the same – intoxication of the body. Therefore, the treatment of any disease must be carried out, first of all, by cleansing the body of toxins, toxins, poisons (cleansing procedures, consumption of raw juices, fasting, exercise, proper breathing). With different yoga disorders, different quantitative and qualitative juices are recommended. However, before you start taking juices, you need to clean yourself. In the morning on an empty stomach, drink a glass of solution – one tablespoon of Glauber salt per glass of water. It is best to start drinking citrus juice: six medium grapefruits, three lemons, the rest – oranges, half an hour after taking the solution and drink about two liters in total. Eat nothing all day. Repeat the cleaning process for three days.

We often hear the term “rational diet”. What does he mean? Much depends on the compatibility of the products. For example, protein products can be combined with live foods and fats (they help each other digest), but not with carbohydrates. Carbohydrate-rich foods can also be combined with live foods and fats, but not protein.

Proteins are meat, fish, broths, eggs, mushrooms, legumes, eggplants, nuts, seeds. These foods are living proteins.

Carbohydrates are rich in bread, cereals, potatoes, sugar and all related products. Carbohydrates also contain compote, jam, honey, zucchini. Potatoes are better absorbed when cooked with the peel, which contains substances that help break down potato starch. The tips are quite exotic to us, but the taste of baked potatoes in the ashes of a fire immediately comes to mind from childhood.

Fats and many live foods include any fats, greens, fruits, vegetables, juices, berries, watermelons. Here you have to take into account the specificity of the melon, it is not compatible with anything. Therefore, nutritionists recommend eating melon separately, two hours before meals or after meals. [3]

The well-known American “physiotherapist” and author Paul Bragg throughout his life encouraged people to improve their physical abilities and explained ways to improve health. In his 90s he was strong, agile, flexible and resilient, like a young man. P. Bragg did daily runs of three, five kilometers, swam a lot, went to the mountains, danced, did long walks, did weights and dumbbells, liked surfing on a special board in the waves of the ocean breaking beach waves . His working day lasted 12 hours, Paul did not know sickness and fatigue, he was always full of optimism, joy and desire to help people. P. Bragg died in December 1976. But at the age of 95, he died not of old age, but of a tragic accident when Paul was swept away by a giant wave of Florida while surfing.

P. Bragg left us many books with useful tips, some of which can be used today. He developed five rules, calling them “healthy eating”:

1. In your diet, try to keep as many foods in their natural form as possible – fresh fruits and vegetables, nuts and seeds.

2. Protein products:

(a) meat, including its various types: liver, brain, heart, poultry and seafood. Cook the meat as little as possible, because the protein is destroyed during cooking.

(b) dairy products, eggs, unprocessed cheese which have undergone laboratory tests;

(c) legumes, soybeans and other legumes;

d) nuts and seeds.

3. Try to eat fruits and vegetables that are grown without the use of pesticides. Cook the vegetables with as little water as possible, at a relatively low temperature, keeping the heat as low as possible.

4. Eat young cereals from cereal crops, as they contain a lot of protein, all the B vitamins, vitamin E, minerals and trace elements.

5. Eat unheated vegetable oils, which are also excellent sources of saturated fatty acids. [4]

Summarizing all the above, you can follow the five important rules of proper nutrition:

  1. Variety. Every day, our diet should include fresh vegetables and fruits, milk and dairy products, bread and cereals, meat and fish. The products are listed in order of importance for the body.
  2. Adequacy. The amount of energy we get from food should match the energy we expend during the day.
  3. Regularity. It is necessary to eat 4-5 times a day in small portions at a time.
  4. Security. There is only fresh food. Carefully, you should try new dishes, unknown to us.
  5. Pleasure. You need to sit at the table in a good mood. Let us remember the rules of etiquette and dining.

It seems that the application of these simple rules is feasible for every individual. So let’s be healthy by eating healthy foods!


  1. Kolesov DV Biology. Human. 8th grade: textbook. for general education institutions / DV Kolesov, RD Mash, I.N. Belyaev. – M .: Drofa, 2010. P. 4, 156.
  2. Bezrukikh MM The formula for proper nutrition: Notebook for students / Μ.Μ. Bezrukikh, TA Filippova, A.G. Μακέεφ. – M .: Nestle, 2020. P. 5.
  3. Diary of “Folk Medicine” / Authors A. Gribov, M. Kostyukhina. – Kostroma: IPP “Kostroma”, 1996. p. 49.
  4. Bragg PS Perfection formula. – Minsk: POLYFACT-ALFA LLC, 1994. S. 4, 5, 165.
  5. Bezrukikh MM The formula for proper nutrition: Notebook for students / Μ.Μ. Bezrukikh, TA Filippova, A.G. Μακέεφ. – M .: Nestle, 2020. p. 10.

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