to eat rationally and correctly, insufficiently simply to count up quantity of the eaten calories, to be able to distinguish "good" fat from "bad", to buy only fat-free products or to eat one fruit and vegetables. Much more important is ability to transform all products in healthy, useful and high-grade food. Here all is important: • the way of preparation, - from which depends not only taste, but also nutritious and power values of dishes; • quantity of an eaten dish, • food intake time and as breaks between meal • a special food in days of trainings, - from which on 80 % will depend its efficiency and result.

the Source: magazine NEDIETA. RU on a site www.nedieta.ruKnowing all it it is possible to avoid errors which will fatally affect on health of our organism, and also on beauty of our body. strangely enough sounds - any training can spoil a figure. It occurs because at an unbalanced food allowance, biochemical processes in our organism proceed so what to increase in volume, and at the expense of a fatty layer, there will be that zone on which we work most intensively. the Result will appear the return - we wish to become more harmonous, we are engaged, we do not spare themselves in summary volumes increase, and not at the expense of muscles, and for the bill not clearly whence the undertaken superfluous fat. In what the reason? Why so qualitatively carried out exercises not only do not bring desirable result, but also aggravate position? Probably, the majority of us also does not need to go deep into so difficult sciences, such as biological chemistry and physiology. The nobility simple rules suffices and to try to adhere to them. So, if we are engaged in physical activity any kind, our organism starts to work either on anabolic, or on katabolicheskomu ways. anabolic processes are the processes directed on increase of quantity of muscular weight of our body, Katabolichesky processes are directed on reduction of quantity of fat in our organism. The following paragraph of the man can pass. It is necessary for women to know, that trainings should be built according to menstrualnomu to a cycle which shares on two phases. The first phase of a cycle (from first day menstruatsii to the cycle middle) is physiologically katabolicheskoj. It is connected with prevalence in a female organism of a hormone of an estrogen. In this phase most actively proceed katabolicheskie processes. Therefore, all trainings directed on increase of muscular weight will be practically ineffectual. Accordingly, if during this phase to pay attention to study of "problem" zones, plus to modify a food, an organism it will be as much as possible effective to struggle with excessive fatty adjournment. The second phase of a cycle (from the middle of a cycle till first day of approach menstruatsii) is physiologically anabolic. It is connected with prevalence in an organism of a hormone of a progesterone. Therefore, all trainings directed on reduction of quantity of superfluous fat on those or other zones will be absolutely inefficient. In this phase it is necessary to pay special attention to study of those zones which should be strengthened and tightened. Knowing these physiological features of a female organism and, undoubtedly, correctly eating, in short enough terms it is possible to reach excellent results. The general for all are simple enough trues katabolicheskih trainings, i.e. those who wishes to grow thin should adhere to following rules: 1. A food of 5 times in day, small by portions.2. For 5 hours prior to the beginning of training - last food intake, containing high-grade fiber . 3. 2 hours prior to training the obligatory use of difficult carbohydrates to sate the organism with the energy necessary for coming trainings.4. After employment by fitness within 2 hours it is impossible to use any food. It is obligatory to drink pure water, mineral water, infusions of grasses, green tea. Any juice here is equivalent to food intake, hence, in these 2 hours contra-indicated.5. In 2 hours after training for restoration of power stocks it is necessary to eat a few fresh fruit or vegetables, or to drink a glass juice.6. In 4 hours normal food intake is supposed. The only stipulation - not later, than 2 hours prior to a dream. For those who wishes, that training would bring a maximum of anabolic effect, it is necessary to adhere to the following recommendations:1. A food of 5-6 times in day.2. Products, sources of high-grade fiber, should be present at a diet not less often than 3 times a day, and it is important not only their quantity, but also them variety.3. 2 hours prior to training the obligatory use of difficult carbohydrates is necessary to sate the organism with energy to forthcoming training and not to allow an organism to spend squirrels for the power purposes. All fiber should leave on construction processes muscles.4. Inclusion in the diet vysokobelkovyh cocktails - proteins (it is more preferable syvorotochnyh and egg).5. 30 minutes prior to training and as right after - proteins in a corresponding dose, it is better than training in a combination to any by a fruit.6. Never to suppose feelings of hunger - it "destroys" the typed muscular weight. The majority of us questions interest: how is it is a lot of, but thus to grow thin? How to develop muscles? How to grow thin, but thus to increase muscular weight? What products should be used in the diet what to reach the best results from training? All existing foodstuff can be divided conditionally on: products of the first, second and third group of preference. Low-fat kinds of meat concern products the first group of preference (veal, white chicken meat), fish and seafood (a cod, a pike, a squid, shrimps, mussels), milk and kislo-dairy products, eggs, the cheeses, all kinds bean, groats, mjusli, bakery products of a "rough" grinding, vegetable oils, vegetables, greens and fruit. Fat grades of meat concern products the second group of preference (pork, mutton, a turkey, a duck), fat grades of fish (a halibut, a humpback salmon, a salmon), an offal, processed cheeses, a butter, mushrooms, jam, jams, compotes, bakery products of a "thin" grinding, flour and confectionery products, honey, ice-cream. All kinds of sausage products, any canned food and the frozen half-finished products, products of cold and hot smoking, fats concern products the third group of preference animals baked, fat, mayonnaise, sugar. In conformity with the above-stated groups, products of the first group of preference should make the basic part of a diet. It is necessary to limit products of the second group in the diet, and the use of products of the third group to reduce to a minimum. It is connected by that products of the first group possess the highest biological value, contain the most high-grade fibers, fats, carbohydrates and as all necessary vitamins and mineral substances and do not contain harmful components. Products of the second group of preference should not be excluded from a diet as they as contain nutrients necessary for an organism completely. However the excessive hobby for products from this group calls increase in quantity of hypodermic fat, leading in a consequence to adiposity. The use of products from thirds of group of preference does not render any useful influence on our organism, and on the contrary at excessive hobby for them can call adverse changes (adiposity, an atherosclerosis of vessels, a cancer).itak, whether it is possible to receive result, return wished, going in for sports? The answer to this question is unequivocal - yes, it is possible. The person who is not going in for sports, but paying attention to a balanced diet, will look much better and more attractive than the one who exhausts itself with regular physical activities and does not pay attention to eutrophy. Physical activity is necessary visually to improve appearance of a fig ure, by strengthening of muscles, creating effect of a tone, a relief and smartness. Thus, correctly having picked up a food allowance, combining It with physical activity it is possible to put before itself the most courageous problems on correction of a figure and to reach them in short terms. The balanced food in a combination to physical activity is pledge of health, beauty, excellent state of health, vigorous mood, success. The person who looks well, already more than on half is successful, because is in the perfect physical form, radiates positive energy and positively concerns a life. To a table of contents

About fibers

it is unconditional, each of us understands, that fibers are very important and necessary part of our diet. Fibers it is the basic material for construction of cages. Besides fibers is as also enzymes with which help the metabolism is carried out. Fibers are the hormones participating in regulation of all processes occurring in our organism. It is the basic protection against the alien agents getting to our organism. And how we breathe? Here again the basic role belongs to fibers. It is the most complicated process of carrying over of oxygen and weight of other components, by means of the albuminous molecules necessary for us for this purpose what to breathe. The beauty of our hair, nails, health of a teeth, too entirely depends on receipt in an organism of fibers. And in cases of various poisonings of the squirrel take up function of neutralisation and deducing of toxic connections. Certainly, it is not necessary to forget that receipt of each substance should occur in strictly certain quantity. So, for example, not everyone knows, that at surplus of fiber in a gastroenteric path products of rotting and incomplete splitting are formed. That in a consequence as it is proved by scientific researches, leads to cancer tumours of thick intestines. Besides at the excessive use of fiber there is an accumulation of sour products of a nitrogenous exchange, loading increases by kidneys that conducts to development in them of pathological changes. Surplus of fibers in a food leads to infringements of an exchange of vitamins A and В6 therefore can come gipovitaminoz. Superfluous consumption of albuminous products, especially animal origin promotes accumulation in an organism of connections, so-called - purinov which salts are postponed in joints, cartilages and other fabrics therefore the probability of disease by a gout increases, stones in kidneys are formed, heavy defeats of joints develop. and, at last, for many of us, perhaps, the most important is that fact, that under certain conditions vysokobelkovoe a food calls the raised adjournment of fat. Insufficient consumption of fiber in food , arising, as a rule, at starvation, and assiduously recommended in various diets, leads to intelligence decrease, oppression of genital function, infringement of job of all bodies and systems. The organism to become not protected under the relation to many infectious diseases, owing to immunity decrease. At long starvation the dystrophy, and later disintegration of mental activity develops. How much fiber it is necessary to consume a day? What quantity of albuminous food will be useful and safe? What albuminous food will be qualitative and various? How to learn about that quantity of fiber which will correctly influence a metabolism and to promote improvement of quality of trainings, for achievement of the best result? Individual selection of volume of the albuminous products is necessary for the answer to these questions, depending not only from a sex, age, features of a way of life, a physiological status, the factor of physical activity, but as and from weight of a body, genetic and konstitutsionalnyh features of an organism, specific goals of trainings, and even residing region. Only if will consider all these factors probably to achieve tasks in view of trainings, whether it be increase in muscular weight, or reduction of quantity of superfluous fat, without loss of muscles, or reduction of all volumes as a whole. time of splitting of fibers, and also speed of education of albuminous molecules should be considered necessarily at construction of effective training directed on achievement of those or other results. Fiber is present at products of an animal and a phytogenesis, however the most preferable as high-grade fiber are products of an animal origin. Products, sources of high-grade fiber are: meat, fish, milk and kislo-dairy products, eggs. They should prefer those who is engaged in the power trainings directed on increase of muscular weight.

That who pursues the growing thin aim as it is not necessary to refuse the products containing high-grade fiber as in our organism there is a continuous process of growth and updating of cages and fabrics. And along with reduction of quantity of fat in an organism there are processes at which the quantity and a muscular fabric decreases, it becomes incapable of updating, occur dystrophic change in a cardiac muscle, in skeletal muscles, kidneys and a liver most strongly suffer. optimum and sufficient receipt of fiber in an organism is a basis of health, beauty and excellent state of health.

the Biochemical inquiry: Fibers are the difficult high-molecular connections as which structural units alpha amino acids serve. Exist zamenimye and irreplaceable amino acids. Zamenimye amino acids are independently synthesised in an organism from an alpha-ketokislot (a product of a carbohydrate exchange) in the course of transamination reactions, irreplaceable amino acids should arrive necessarily with food. Irreplaceable amino acids of all there is 8 it - valin, izolejtsin, lizin, methionine, treonin, triptofan, fenilalanin. For children it is added gistidin, arginin, and for newborns tsistin. These amino acids contain basically in products of an animal origin. The fibers getting to an organism with food, are acquired only after preliminary splitting in a gastroenteric path under the influence of digestive enzymes to amino acids. These amino acids form albuminous molecules which go on construction of cages. To a table of contents

About fats

Perhaps, fats as the integral components of overwhelming number of foodstuff, call most an uncooperative altitude to themselves. These are erroneous reasonings if to consider that fact that there are so-called "harmful" and "useful" fats, will tell more correctly fat acids. the lack of fat acids leads to very serious frustration in a human body. the Role of fats is huge. They stimulate protective forces of an organism, promoting resistibility increase to infectious diseases and radiation influence. Protect our organism from harmful influence of solar beams, and in a combination to vitamin E improve sexual and genital function. The few know, that fat acids warn development of a stomach ulcer of a stomach, improve heart job, and strangely enough, promote fast transformation of cholesterol and its deducing from an organism. Only thanks to fat acids vitamin A with which are rich carrots, a mango, tomatoes is acquired. Therefore is absolutely useless to switch on in the diet carrots without vegetable oil. Fats improve flavouring properties of food. Therefore completely fat-free products as are tasteless, as well as are practically useless. In any case, for those who strictly limits receipt of fats with food, it is necessary to prefer products with the low maintenance of fat, rather than with its absence in general. Insufficient receipt of fat acids with food fatally affects a status of our skin: it becomes dry, inclined to irritations and a peeling. The cholesterol exchange in an organism is besides broken, and vessels that is accompanied by atherosclerosis occurrence are as consequence hurt. If you hard transfer a cold and that is constant merznete, most likely at your diet there are few fat acids, or simply you undereat fat. Surplus of fats in a diet leads sooner or later to a myocardium heart attack, strokes, - that occurs owing to corking of vessels by atherosclerotic plaques; at superfluous receipt of fat in an organism there is its adjournment in a fatty fabric, that, as is known, spoils not only a figure as a whole, but also fatally affects functioning of all internal bodies. Now it is possible to meet set of publications about very harmful influence of cholesterol on our organism. Therefore we have aimed to dispel false representations about cholesterol, as “exclusively harmful component of food”. Cholesterol is an obligatory component of fats. It not only arrives together with meal, but is besides capable to be formed itself in our organism. If we adhere to eutrophy, quantity arriving with food, and as cholesterol formed in an organism to equally its deducing. Hence, in this case cholesterol does not render any harmful influence on our organism. Moreover, those who is engaged in the power trainings directed on increase of quantity of muscular weight should know, that cholesterol is necessary for synthesis of the steroid hormones possessing anabolic effect. Besides, cholesterol participates in education of vitamin D - main "assistant" in rickets preventive maintenance. Cholesterol keeps a moisture, than helps our skin to be elastic, smooth, interferes with education of wrinkles.

However at balance infringement between receipt, education in an organism and cholesterol deducing, there come irreversible pathological changes (an atherosclerosis of blood vessels). products with the greatest maintenance of cholesterol concern : an egg yolk, drawn butter, fat, fried sausage. In the diet it is necessary to limit these products, but it does not mean, that it is necessary to refuse them in general. It will be more preferable to enter into the diet firm cheeses, eggs no more than 2 pieces in a week. It is obligatory to use the products promoting deducing of cholesterol from organism:mushrooms, bran, vegetables (especially eggplants, garlic), fruit rich with vitamin C (grapefruits, kivi, lemons), dogrose broth (containing the greatest quantity of vitamin C).

the Biochemical inquiry: Fats basically consist of glycerine and fat acids, besides, into their structure enter fosfolipidy (lecithin), steriny (cholesterol and fitosteriny), vitamins, pigments, aromatobrazujushchie substances. On the structure fat acids share on: polynonsaturated, sated and monononsaturated. Prevalence of the sated fat acids causes a firm consistence of fats, is a fat (pork fat, the beef and mutton fats). These fats are difficultly acquired by an organism though are the basic power material. Despite it it is necessary to limit the given kind of fats in the diet. Polynonsaturated fat acids have very good usvaivaemost, are very useful and are not synthesised in our organism. Hence, necessarily should arrive with food as are vital. They contain in vegetable oils, and also in a liver of sea fishes, cod-liver oil is richest with polynonsaturated fat acids. To a table of contents

About carbohydrates

Reading the various literature on value of carbohydrates in our food, and their role in an organism, you face a large quantity of inconsistent opinions and judgements. We will try to give to you the most authentic and exact information from area of physiology of a food, medical dietology and biochemistry of carbohydrates as a whole. Carbohydrates are the basic suppliers of energy without which participation does not proceed, any reaction in our organism. Differently, energy for us is equal to concept a life. The requirement for carbohydrates is defined by we spend what quantity of energy within day. And, than more tensely mental work, or the more intensively physical activity, the is required carbohydrates to our organism more. On analogies to fats, carbohydrates are subdivided on "useful" and "harmful", i.e. on those which should be preferred in our diet, and on those which it is necessary to limit. Very few people knows, that carbohydrates share on acquired and not acquired. And not acquired carbohydrates have the following feature; at splitting by intestines flora there is their transformation to fat acids and laktat. Hence, surplus of consumption of carbohydrates leads to education of fatty adjournment .krome that, acquired carbohydrates are subdivided on quickly soaked up and slowly soaked up. At drawing up of a food allowance it is necessary to give preference to slowly acquired carbohydrates. Them concern: all kinds of groats, mjusli, macaroni. Carbohydrates possess weight of useful properties without which normal functioning of our organism is impossible. Except energy which to us is given by carbohydrates, it is necessary to allocate especially their plastic function is a material for growth of cages of a human body; carbohydrates participate in construction zamenimyh amino acids and set of other biologically important connections. Carbohydrates posess also the antitoxic function consisting in neutralisation of harmful connections both formed in our organism, and got there from the outside. Carbohydrates stimulate activity of a gastroenteric path, participate in appetite regulation.

the Feeling of hunger , tested by us, depends not on degree of filling of a stomach as we have got used to believe. Easier speaking even at an empty stomach we can not feel hunger. Hunger visits us when in our blood level of glucose, the basic nutritious component for a brain essentially decreases. The most simple, but also the most harmful is the variant of a satisfying of hunger by sweets, sweet cakes, ice-cream, jam, chocolate. Certainly, the feeling of hunger will pass instantly, but together with it, be confident, you we will get pair of superfluous centimetres on a waist, a stomach and hips, and also some superfluous kgs. The satisfying of hunger by means of porridge, macaroni or a potato will be much more useful. Thereby the medicine denies national opinion, that from a potato and macaroni get fat. It is necessary to know a simple rule: The given products should be used in the pure state, instead of as a garnish, simply speaking meatless, fishes, etc. - i.e. without high-grade fiber.

Thereby, knowing all aforesaid concerning carbohydrates, we can correctly make the diet therefore we will constantly feel energy inflow, we will reach the best results from trainings and not priobretem any superfluous gramme of fat. the biochemical inquiry: Carbohydrates are multinuclear aldegido - and ketospirtami, share on monosaharidy, oligosaharidy and polisaharidy. monosaharidy it is simple carbohydrates, them is more than 200. Most known of them: glucose, fructose and galaktoza. These carbohydrates in considerable quantities contain in fruit, berries, honey. They are the easiest in energy reception since are oxidised extremely quickly. It would seem it is very good function of the given kind of carbohydrates, if not one essential BUT . These carbohydrates easily turn in triglitseridy - the basic component for building of fats , especially if they arrive in a human body in superfluous quantity. However if to compare glucose and fructose it is necessary to give preference to fructose with which all berries and fruit are rich. Because fructose, getting to a blood channel, very quickly leaves it, not calling glut of blood by sugar. Hence, for specific transformations of fructose it is not required to insulin (a pancreas hormone) displays of the activity. That is why fructose is recommended a sick diabetes. And interesting enough fact is also that fructose is more sweet some sucrose in 3 times. Oligosaharidy it is more difficult connections from which it is possible to allocate sucrose, lactose and maltozu. Osn ovnym a sucrose source is the granulated sugar which most part arrives to us in an organism in the "latent" kind; with confectionery products, ice-cream, jams, jam, chocolate. Consumption of superfluous quantity of these carbohydrates negatively affects on health of our organism. Perhaps, the main thing is that fact that the exchange of carbohydrates is broken, leading in a consequence to heavy incurable disease - to a diabetes. “ The base ”for this disease is pawned long before occurrence of the diabetes. The excessive hobby for"sweets"leads to that pancreas cages start to work strenuously, throwing out a hormone insulin in blood and aspiring to lower superfluous level of sugar. Basically, while the pancreas consults with the function, the person feels well. It proceeds until cages of a pancreas will not start to be exhausted. As a result sugar level in blood to become very high and because pancreas cages any more do not cope with loading, the hardest disease develops: a diabetes. That our organism has not faced this illness, consumption of moderate quantity of sugar is important. Safe the dose - 2 teaspoons of granulated sugar a day is considered. According to the medical statistics the most widespread disease among inhabitants of all globe is caries which name «illness of a civilisation». Its occurrence is besides connected with sugar abusing. Lactose - dairy sugar contains only in milk and sour-milk products. Lactose is necessary for our organism. At lactose processing in intestines fermentation processes are limited, lactic bacteria useful to digestion which suppress development of putrefactive microorganisms develop, normalising intestines microflora. Undoubtedly, it is necessary to stop on the major polisaharidah: glikogene and starch. Many do not guess at all their existence in our organism and especially are not familiar with their functions. Actually their value is huge. So, surplus of the carbohydrates arriving with food, turns in glikogen which is postponed in a liver and muscles, forming "stocks" in an organism. As required we spend stocks glikogena. Glikogen it is slowly split, and the product of its splitting - glucose arrives in blood more slowly. As a result the feeling of satiety keeps much longer, than at the use of simple sugars. Therefore it is possible to draw a conclusion, that, as well as sucrose, glikogen provides us with energy, but is longer and is more qualitative. Therefore in a food it is necessary to prefer slowly soaked up carbohydrates. Starch on the qualities is similar glikogenu. Besides, to it function of antineoplastic action on an organism, decrease in level of cholesterol, beneficial influence on intestines activity is attributed. To a table of contents

About food fibres

Making the diet, we sometimes forget about inclusion in it of such important food component as kletchatka (synonyms: The food fibres, not acquired carbohydrates, the ballast substances which are not digested polisaharidy). And if it is used these ballast substances in the menu, as a rule, in insufficient quantity, and not suspecting about variety of their properties and functions in our organism. The main useful qualities which food fibres possess, are: pulling on itself of toxic substances and their deducing from our organism, decrease in level of cholesterol, stimulation of job of intestines. Besides the use of food fibres is excellent preventive maintenance of occurrence of locks, normalises useful microflora of intestines, and at the use with high-grade fibers considerably reduces risk of occurrence of a cancer of a thick gut. Kletchatka it is capable to lower arterial pressure and has very much great value at treatment and adiposity preventive maintenance. Recently there were data about value of food fibres in preventive maintenance of occurrence of a cancer of a mammary gland. The lack of ballast substances of an organism contributes to education of stones in a bilious bubble, to development of an atherosclerosis and as consequence of heart attacks and strokes. Leads to diabetes occurrence and as subsequently contributes to varikoznomu to expansion of veins of the bottom finitenesses.

However superfluous consumption of food fibres can break a parity of mineral substances in an organism. Products - sources of food fibres are: rye and wheaten bran, vegetables and bread, mainly rough grinding. so on what the huge positive effect from reception neusvaevaemyh carbohydrates is based? At preventive maintenance of development of adiposity and in adiposity treatment the basic property of food fibres this "pulling" on itself waters is used. Therefore the volume kletchatki many times over increases, there is a stomach filling. The person feels satiety. This mechanism of action of food fibres causes necessity of their application not only with the medical purpose, but also for interested persons to lower the weight, and thus not to test so unpleasant and painful feeling of hunger.

As products with the maintenance of a considerable quantity of food fibres contain also a large quantity of vitamins, their presence at our diet is conclusive. To a table of contents

About vitamins

Vitamins - the difficult organic connections possessing high biological activity, containing in foodstuff in very small amount, but being vital components of food. In a human body vitamins play a role of original regulators and catalysts. Even, in spite of the fact that the small part of vitamins can be synthesised by our organism independently under condition of the rational, correct and balanced food, nevertheless vitamins are irreplaceable food components. Besides it is necessary to notice that fact, that our organism does not create a so-called reserve of vitamins (except for vitamins A, D and В12 which for some time are reserved in a liver, however demand constant replenishment), therefore vitamins should arrive in an organism constantly and in the necessary quantities. The requirement for them is defined by a sex, age, a physiological status (pregnancy, feeding, menstruatsija), climatic conditions, level of physical activity, working conditions, and also caused by presence of bad habits at the person. For a long time that fact is established, that practically double daily dose of vitamin C is required to the smoker. The vitamins entered into an organism as a part of fresh, natural products, possess the most valuable and expressed biological action. Thereupon it would be desirable to stop on a question: whether it is necessary to enter in addition into the diet complexes of vitamins of factory manufacture? Leaning against opinion of skilled doctors-dieticians - it is not necessary. But, as we already mentioned, only under conditions of the balanced food allowance. These polyvitamins inherently are chemically synthesised analogues of the present vitamins. What for to "pump up" the organism it is artificial created, not natural substances? Besides that fact is disputable, whether there have passed all these chemical analogues due check on quality and absolute harmlessness. Finally nobody can tell with due confidence to us how to be reflected in our organism consumption of polyvitamins, we will admit years through 10 or 20? That fact is already authentically established, that the superfluous use at children`s age of "artificial" vitamin C, can lead to a cirrhosis in 30-40 years. And after all many of us in the childhood fed "askorbinkoj". Where the guarantee of that in some years as a result of set of spent researches will not be found out, that those or other artificial vitamins once consumed by us, have not led to serious and irreversible changes in our organism and essentially were not reflected in ours health, having given a basis to the hardest diseases. Except all go listed cost of these polyvitamins nezasluzhenno is overestimated. Trying to compensate huge expenses on advertising, the firm-manufacturer is interested in the prompt realisation of production, than in carrying out of some long (sometimes ten years`) researches of influence of these analogues of vitamins on our organism. But it is all not very well in comparison with that risk to which we, probably, subject ourselves, buying these polyvitamins and it is artificial entering them in our diet. One more fact - abusing ready polyvitaminic preparations leads to development gipervitaminoza while the use of products rich with any vitamins of a natural origin never will lead to a status of surplus of vitamins in our organism. Therefore there can not even be doubts, that the most physiologic, and the main thing absolutely safe is receipt of vitamins with natural products of a diet.

Vitamins share on two big gruppy: - soluble in water - soluble in zhirahk to water-soluble vitamins concern: vitamin C and group V vitamins Vitamin C or ascorbic acid contains in vegetative products. The richest sources of vitamin C it is a dogrose, a black currant, a grapefruit, the Bulgarian pepper, parsley, shchavel, spinach. In smaller quantities vitamin C contains almost in all vegetables and fruit. With the assistance of vitamin C the basic building material of our skin is developed is a fiber collagen which provides elasticity and its elasticity, interfering with education of wrinkles.

About mineral substances.

Our organism accumulates about 70 microcells necessary for normal ability to live. Mineral substances to the people conducting an active way of life, engaged in physical exercises, long mental work, to pregnant women and feeding mothers and, certainly, to children in intensive growth and development are especially important. As the most important for the person are considered: kaly, calcium, sodium, iron, iodine, zinc, fluorine, phosphorus, magnesium, copper, selenium, chrome . We have decided to tell about these mineral substances more in detail. Kaly - the major microcell providing correct job of a cardiac muscle, and as regulating vodno-elektrolitnyj balance. The most valuable products containing kaly, are: a baked potato or welded in a peel, dried apricots, bananas. The use of these products in a considerable quantity especially is recommended to those who suffers various diseases of heart, especially faults in job of heart, hypertensive illness. Daily requirement in kalii about 4 Calcium - is the basic component of bones and a teeth. Besides regulates job of nervous system, participates in tromboobrazovanii, - the basic mechanism of curling of the blood protecting us from excessive krovopoteri, promotes correct formation of muscular system. At a lack of calcium of a diet of the adult person, frequent "spontaneous" crises of bones (osteoporosis) are observed, istiranie and destruction of a teeth, arises caries. Especially require additional receipt of calcium of the woman after menopauzy. As during this period of a life loss of bone calcium starts to exceed its accumulation that leads to an osteoporosis. To all women after 48 years it is necessary to accept in addition along with the use of a considerable quantity of dairy products calcium preparations. At a lack of calcium of a diet of children there is a wrong formation of a bone skeleton - there is a rickets, the disease spoiling a figure of the child; The slowed down teething and in their consequence nedorazvitie. Milk and sour-milk products, and as cheese are richest with calcium. Their daily presence is necessary in a diet of each person. Except dairy products a rich source of calcium are bean and spinach. Daily requirement in kaltsii about 600 mg.

Sodium - its paramount role belongs to regulation of a blood pressure and maintenance of kislotno-alkaline balance. Deficiency of sodium in a human body - the rare phenomenon. It can be observed at long and very intensive physical activity, but, as a rule, at once it is compensated by the potable water use. More often we face superfluous receipt of sodium in our organism. This status is harmful enough to us. Table salt overconsumption - a product containing in the structure mainly one sodium, leads to repeated increase of risk of occurrence of high arterial pressure, strokes and heart attacks. Under recommendations the CART (the World Organization of Public health services) the sodium maintenance in natural products is enough for satisfaction of requirement for this microcell. Therefore there is no necessity in addition to add some salt to food. Daily requirement for sodium approximately 1 - 4

About drinks.

Requirements of our organism for a liquid are filled with food and drinks. Drinks can be divided into 2 groups conditionally: nonalcoholic and alcoholic, however all of them in the structure contain water. Water as the basic solvent natural to an organism, provides digestion, vsasyvanie and a metabolism. Water is the basic component of all fabrics and liquids of our organism. Blood contains 92 % of water in the structure, muscles and a brain of 75 %, even the bone fabric of the person contains water, and it is a lot of - 22 %! Any of biochemical reactions of our organism does not proceed without participation of water which transfers oxygen and nutrients to fabrics and bodies, regulates processes teplootdachi and teploproduktsii, deletes products of ability to live of our organism. For this purpose, what always to remain healthy, beautiful to save and support the good physical form it is necessary along with eutrophy and employment by fitness always to support liquid enough in an organism. It it is possible to reach if to use pure potable water. daily it is necessary to drink not less than 3 litres of water. For those who conducts an active way of life, it is necessary to increase quantity of a drunk liquid to 4 litres a day. There is an opinion, that during physical exercises it is not necessary to drink water. It is error! During training our organism loses a large quantity of water and mineral salts. The liquid leaves a body not only through potovye glands, but also at intensive, deep breath. Therefore completion of losses of water during playing sports vital. Besides, when the water maintenance in an organism in comparison with norm decreases on 2 %, physical endurance of the person decreases for 6-7 %. Hence, at organism dehydration quality of trainings suffers. During playing sports, those who uses not enough liquid, get tired in 4 times faster those who in the course of trainings drinks water. Scientific researches show, that risk of occurrence of diseases mochevydelitelnoj and digestive systems inversely proportional to quantity of a drunk liquid. If the organism regularly receives less water there is a threat of a various sort of infringements from salivary glands. the lack of water of an organism indirectly influences adiposity development as at a water lack metabolism processes are oppressed. Many of us in total quantity consume 1.0 - 1.5 litres of a liquid a day, including it sufficient as do not test thirst. However thus the organism all the same lacks some water, that eventually is aggravated and leads to development of a pathology of bodies and systems. It is necessary to increase gradually quantity of drunk water to 3 litres a day. The dry skin, fragile hair and nails, - all is the statuses directly depending on deficiency of water in our organism. It is necessary to notice, that considerable norm of a liquid consumed for days, should consist of the drinks which are not containing caffeine and alcohol. Disputable the question on till now is, whether it is necessary to drink during meal. Some consider, that it is necessary to drink always only between food intakes and not to dilute arriving in an organism I go water. However if you wish to drink water and during food intake - do not refuse to yourself in it, harm from it will not be. JUICE Juice it is drinks from a liquid containing in fresh, mature fruit, berries and vegetables. Svezhevyzhatye juice saves all nutrients which are available in fruits and is easily acquired by an organism. Food value of juice consists in the high maintenance in them legkousvaivaemyh carbohydrates - glucose, fructose, sucrose and others, a complex of vitamins, mineral salts, pectinaceous substances, organic acids, aromatic connections. Taste, aroma and value of juice depend on a kind of fruit, berries and vegetables, and as ways of preparation of a ready product. Most tsenny juice, which make of fruits together with pulp (apricot, peach, plam, tomato, etc.) . In such juice except other useful substances are saved kletchatka and the pectinaceous substances stimulating job of intestines. Juice contains a small amount of vitamins in the structure, in comparison with fruit. Loss of some vitamins is caused by hi-tech processing of a ready drink and its subsequent pasteurisation. For preparation of juice take svezhesobrannye fruits and berries in a stage of a full maturity. Juice from overripe fruits is badly allocated and is worse on quality, in juice from immature - less than biologically active substances. A sugar syrup add in juice with pulp, and sugar - in juice without pulp. Fruit drinks prepare from two - four kinds of juice with addition of a sugar syrup. On presence in juice of particles of fabrics of fruits, berries and vegetables distinguish juice without pulp and juice with pulp (nectars).b Certainly, the most useful and valuable are svezhevyzhatye the juice saving in the structure all scale of flavouring properties of fresh fruit, and as a full spectrum of vitamin and mineral substances. fruit and berry juice Apple juice possesses With - and R-vitamin activity, is a good source of mineral salts - kalija, calcium, iron. In him 28 microcells, among which - copper, manganese, cobalt, zinc, nickel and many other things are found out. Apple juice well satisfies thirst. It apply at an atherosclerosis, illnesses of a bladder, kidneys, a liver. Pectin of apple juice with pulp has normalising an effect on a gastroenteric path, it use in a treatment-and-prophylactic food. Especially it is recommended to the people occupied on manufacture of harmful chemical substances. grape juice contains the carbohydrates presented in basic fructose and the glucose. For it the high maintenance legkousvaivaemyh and mineral salts necessary for an organism, tannins is characteristic. Versatile positive an effect has on a human body: obshcheukrepljajushchee, raising a metabolism. Has high power value. Juice from dark grades of grapes especially is recommended at an anaemia. CHernosmorodinovyj juice is used as polyvitaminic means. Especially it is rich with ascorbic acid. Juice raises working capacity and stability of an organism to adverse factors of environment. strawberry and strawberry juice contains 6-9 % of sugars, organic acids (apple, lemon, salicylic, amber), vitamin C, pectinaceous substances, flavonoidy, iron, kaly and other microcells. This juice applies as a sudorific at prostudnyh diseases. vegetable juice Cabbage juice contains legkousvaivaemye carbohydrates (glucose, fructose, sucrose), amino acids. There are in him salts kalija, sodium, calcium, magnesium, iron. The greatest value of cabbage juice consists in its special vitamin set (ascorbic, nicotinic, pantotenovaja and folic acids, tiamin, riboflavin, biooozes, vitamin K). Cabbage juice is recommended to be used as means of preventive maintenance of a stomach ulcer of a stomach and a duodenal gut. However, already with an available gastritis and a stomach ulcer and a duodenal gut cabbage juice is counter-indicative to people. carrot juice - a source of many vitamins and mineral salts. The high maintenance in him of carotin, presence of a complex of vitamins of group In, With, To; gland, kalija, calcium, cobalt and other mineral substances do juice especially useful to children, people with the weakened immune system. The use of carrot juice together with a finding on the sun or in a sun deck gives more proof and fast effect of sunburn. tomato juice contains group vitamins In, With, carotin, mineral salts. It is characterised by low acidity and has pleasant, freshening taste, satisfies thirst. In juice kalija and gland at rather low caloric content does the considerable maintenance its useful to all people, switching on the persons inclined to completeness. Besides, tomato juice contains substance in the structure - likopin, interfering diseases predstatelnoj glands at men. pumpkin juice contains basically sucrose, kletchatku, pectinaceous substances, salts kalija, calcium, magnesium, microcells (iron, copper, manganese, cobalt). There is in juice and vitamins C, B1, Б2, B6, E, a carotin. Pumpkin juice improves job of a gastroenteric path, promotes zhelcheotdeleniju, is a dietary product. It is recommended to the patients, suffering the cardiovascular diseases accompanied by hypostases, and also at diseases of a liver and kidneys. In its small amounts it is recommended to accept for the night that who suffers the infringements of a dream connected with zasypaniem. Beet juice contains about 14 % of carbohydrates (basically sucrose), vitamins. In significant amounts in juice salts kalija, iron, manganese contain. The complex of vitamins and microcells makes positive impact on krovetvorenie, normalises exchange processes. turnip juice contains a difficult complex of biologically active substances. In him 60-100 mg of vitamin C and a number of other vitamins, steriny, fosfatidy, mineral salts contain. Juice of turnip with honey stimulates cardiovascular activity. It apply at prostudnyh diseases of the top respiratory ways.

Feature of vegetable juice consists that they not only are easily acquired by an organism, but also promote fast vsasyvaniju intestines of the basic nutrients containing in other products. For the purpose of digestion improvement it is expedient to use the diluted vegetable juice, especially to persons with lowered sekretornoj stomach function. The dissolved vegetable juice is dos atochno powerful activators of gastric secretion and does not demand considerable quantities of gastric juice for digestion. Integral vegetable juice possesses