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25 июн€ 2011, 08:30
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ѕравила приема пищи

ѕравила приема пищи, еда, пища, овощи, фрукты, кишечник, салат, физические нагрузки
ѕравила приема пищи

 ак правильно принимать пищу? ћы крайне редко задумываемс€ над этим вопросом. ј между тем это один из важнейших аспектов правильного, здорового питани€. ¬ажно не только употребл€ть качественную, здоровую пищу, но и делать это по всем правилам.

1.†Ќе ешьте сразу после серьезных физических нагрузок: зан€тий спортом, т€желой физической работы, переохлаждени€ или перегрева организма, а также после бурных эмоций. —разу после таких нагрузок организму не до выделени€ пищеварительных соков. —делайте хот€†бы получасовой перерыв.

2.† аждый прием пищи надо начинать с сырых овощей или фруктов.  ушайте их целиком или в виде салатов. ќвощи и фрукты, съеденные на пустой†желудок, стимулируют работу пищеварительных†желез, моторику†желудочно-кишечного тракта, способствуют нормализации микрофлоры кишечника. ќсобенно полезны в этом отношении €блоки, капуста всех видов (белокочанна€, цветна€, брокколиЕ), морковь, огурцы, помидоры, сладкий перец.  апусту, кстати, можно употребл€ть и квашеную†Ч это один из очень немногих продуктов, которые при заготовке впрок почти не тер€ют своих полезных свойств.

3.†ј вот вместе с термически обработанной пищей, а тем более сразу после нее сырые овощи и фрукты употребл€ть не следует†Ч в таком случае они способствуют процессам гниени€ и брожени€ в кишечнике. ≈сть фрукты на десерт†Ч вредно!

4.†“щательно пережевывайте пищу. ѕри†жевании происходит не только механическое измельчение пищи (что облегчает работу всем другим отделам пищеварительного тракта), но и частичное расщепление углеводов и некоторых белков под действием ферментов, содержащихс€ в слюне.

5.†≈шьте не тороп€сь, делайте перерывы между блюдами†Ч хот€†бы 5,†а лучше 10†минут. «автрак и ужин должны продолжатьс€ не менее получаса, обед†Ч не менее 40†минут.

6.†Ќе надо пить непосредственно перед приемом пищи, во врем€ и сразу после еды. »сключение
можно сделать†лишь в том случае, если употребл€ете очень сухую пищу, которую можно запивать небольшими глотками. ¬ода, другие напитки смывают слюну изо рта, разбавл€ют†желудочный сок, что негативно сказываетс€ на переваривании пищи. ѕить надо минимум за полчаса до еды и не ранее чем через час после еды.

7.†Ќе употребл€йте очень холодную (значительно ниже комнатной температуры) и очень гор€чую (обжигающую рот и губы) пищу и напитки. Ќежелательно сочетать в одном приеме пищи холодные и гор€чие блюда.

8.†—разу после еды не принимайтесь за работу, а немного отдохните. Ќо не лежите и не спите. Ћучше всего неторопливо прогул€йтесь. ѕерерыв должен составл€ть не менее 15†минут в случае легкой работы и не менее получаса в случае т€желой физической. ј при серьезных зан€ти€х спортом перерыв между окончанием еды и началом тренировки должен составл€ть не менее часа.

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