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Эрүүл хооллолтын 10 дүрэм

Эрүүл хооллолт нь хүнийг эрүүл байлгахын зэрэгцээ амжилт, сэтгэл санаанд сайнаар нөлөөлнө. ХБНГУ-ын Хоол хүнсний нийгэмлэг (ГХХН)-ээс шинжлэх ухааны сүүлийн үеийн нээлт дээр тулгуурлан эрүүл чанартай хооллолтын 10 дүрэм гаргажээ. Энэ нь бид хүүхдэдээ болон өөрсдөө өдөр тутмын хоол ундаа сонгон хэрэглэх, эрүүл хооллоход практик ач холбогдолтой юм.

1. Олон төрлийн зүйл идэх

Янз бүрийн хоол хүнсний зүйлийг сольж хэрэглэх нь биемахбод шаардлагатай бодисуудыг зохих хэмжээгээр авахад хамгийн их тустай байдаг. Жишээлбэл, уураг, амин дэм, нүүрс ус. Тиймээс ГХХН-ээс өдөр бүр хоол хүнсэндээ талх, үр тариа буюу үр тариан бүтээгдэхүүн, ахиухан төмс, хүнсний ногоо, буурцагт ногоо, самар, жимс, сүү ба сүүн бүтээгдэхүүнийг тогтмол хэрэглэж байхыг зөвлөж байна. Мөн мах, загас, өндөг, өөх тосыг зохих хэмжээгээр хэрэглэж байх шаардлагатай ажээ.

2. Үр тариан бүтээгдэхүүн өдөрт хэд хэдэн удаа мөн ахиухан төмс

Талх, цагаан будаа, хэрчсэн гурил-гоймон, овъёосны нэвс (Haferflocken) гэх мэт үр тариан бүтээгдэхүүн болон төмс нь эрүүл чанартай хоол хүнсний суурь болно. Эдгээр нь ихээхэн цардуул, өндөр чанарын уураг, бага өөх тос, их хэмжээний амин дэм ба эрдэс бодис, хоёрдогч ургамлын бодис, “дүүргэгч” бодис (Ballaststoffe)-ыг бие махбодод өгдөг. (манайхны арвайн гурил нэгэн чухал хүнсний бүтээгдэхүүн бололтой)

Бүтэн үр тариа бүхий бүтээгдэхүүнүүд хамгийн тохиромжтой (өндөр молекулын) нүүрс ус агуулдаг. Түүнээс гадна энэ хүнсний бүтээгдэхүүн нь дүүргэгч бодисоор баялаг, өег, цагаан гурилаар хийсэн бүтээгдэхүүнийг бодвол бие махбодод шаардлагатай шим тэжээлт бодис илүү агуулдаг.

 3. Хүнсний ногоо, жимсийг өдөрт “5” удаа

Жимс болон хүнсний ногоо нь амин дэм, эрдэс бодисоор баялаг, дүүргэгч бодис, хоёрдогч ургамлын бодис агуулахын зэрэгцээ энергийн агууламж багатай байна. Иймээс эдгээр нь бага калоритай байхын зэрэгцээ чухал хэрэгцээт бодисоор бие махбодыг хангана.

Тэгэхээр та өдөр бүр наад зах нь 5 поорц хүнсний ногоо ба жимсийг болж өгвөл шинээр нь, мөн богино хугацаагаар болгож, эсвэл үндсэн хоололтын цагт, мөн завсрын хөнгөн хооллолтын үед 1 поорц жүүс хэрэглэж хэрэглэж байна уу. Энэ нь таны эрүүл мэндэд хамгийн сайнаар нөлөөлнө.

4. Өдөр бүр сүү, сүүн бүтээгдэхүүн,  долоо хоногт нэгээс хоёр удаа загас, мах, хиам, зохих хэмжээгээр өндөг

Сүү ба сүүн бүтээгдэхүүн нь биемахбодод, тухайлбал, яс бүтэж бий болоход чухал хэрэгцээтэй кальцийг нийлүүлнэ. Иймээс өдөр бүр сүү, сүүн бүтээгдэхүүнийг сүү, тараг, бяслаг зэрэг хэлбэрээр хэрэглэнэ.

Мах нь бие махбодод төмөр, эрдэс бодис, амин дэм (B1, B6, B12) өгдөг. Долоо хоногтоо хэрэглэх мах, хиам нь  600 граммаас илүүгүй байна. Мах, сүүн бүтээгдэхүүн өөх, тос багатай байвал сайн. Далайн загас бол иод нийлүүлэгч чухал бүтээгдэхүүн. Тэгэхээр иодын хэрэгцээгээ хангахын тулд долоо хоногт наад зах нь нэг удаа загас хэрэглэх хэрэгтэй. Загасанд мөн селен, омега-3-өөх тосны хүчил байдаг.

5. Бага өөх тос, өөх тосоор баялаг хүнсний бүтээгдэхүүн

Өөх тос бол энерги үүсгэгч, биеийн эд эсийг бүтээгч материал, мөн тосны хүчлийг нийлүүлэгч. Өөх тос агуулсан хүнсний бүтээгдэхүүн нь тосонд уусдаг амин дэмүүдийг агуулдаг. Хэт их өөх тос нь жин нэмэгдүүлж, зүрх судасны өвчин, даралт ихсэх зэрэг өвчин үүсгэнэ.

Иймээс хоол хийж бэлтгэхдээ наран цэцгийн тос, раапс эсвэл оливын тос зэрэг ургамлын өндөр чанарын тос түлхүү хэрэглэх. Мах, сүүн бүтээгдэхүүн, жигнэмэг, чихэр-шоколад болон түргэн хоол зэрэгт байдаг нүдэнд харагддаггүй өөх тосыг мөн тооцох хэрэгтэй. Өдөрт нийтдээ 60-80 грамм өөх тос хэрэглэхэд хангалттай.

6. Зохих хэмжээгээр саахар, давс

Чихэрлэг зүйлийг тогтмол хэрэглэх нь шүд хорхойтох, мөн зарим тохиолдолд жин нэмэгдэхэд нөлөөлдөг. Тэгэхээр саахар, чихэрлэг зүйл, янз бүрийн төрлийн саахар агуулсан ундааг хааяа хэрэглэх.

Давсгүй хоол бол амтгүй. Гэхдээ давсыг аль болох багаар хэрэглэх хэрэгтэй. Хоолыг амтлагч ногоонууд болон хоол амтлагчаар амталж, давс бага оролцуулж болно. Иод ба фторын нэгдэл агуулсан давс хэрэглээрэй.

7. Ахиухан шингэн зүйл

Ус бол амьдралын чухал хэрэгцээний зүйл. Тэгэхээр та наад зах нь өдөртөө 1,5 литр шингэн зүйл уугаарай. Юуны түрүүнд ус (гэхдээ манай хөгшид ус уувал усан хаван гүйнэ, хярам, цай уу гэдэг), миниральтай ус, ургамлын болон жимсний цай зэрэг аль болох калори багатай зүйл байвал сайн. Спиртлэг ундааг зөвхөн хаа нэгтэй маш бага хэмжээгээр хэрэглэж болно.

8. Амтлаг байх, хоол ундыг хянуур нямбай бэлтгэх

Зарим хүнсний бүтээгдэхүүн гэрэл, хүчилтөрөгч, халуун, усанд амархан муудах талтай. Тэгэхээр хүнсний материалуудыг аль болох удаан хадгалалгүй болж өгвөл шинээр нь хэрэглэх хэрэгтэй. Ямар ч хоолыг бага тос хэрэглэн аль болох бага гал (температур)-аар түлэхгүйгээр болгоно. Жишээлбэл, хайруулын тавганд бага зэрэг тос, ус хийгээд жигнэж болгох.

9. Цаг зав гаргах, хоолоо таашаан идэх

Яарч мөн юм хийх завсраа хооллох тохиолдол байдаг. Энэ тохиолдолд хоолныхоо амтыг төдийлөн мэдэрч таашаал авдаггүй. Таашаал авч хооллоход цаг хугацаа шаардагдана. Бид хооллосноос 15-20 минутын дараа цадаж байгаагаа мэдэрдэг. Тэгэхээр “түргэн идэгч” цадаж буй эсэхээ ер мэддэггүй. Таашаал авахад ширээний засалт зэрэг хоолох орчин бас нөлөөлнө. Тэгэхээр хоолоо амталж таашаан идэх нь эрүүл хооллолтод мөн хамрагдана.

10. Жингээ анхаарах, хөдөлгөөнтэй байх

Хэт таргалах болон жиндээ хүрэхгүй байхын аль аль нь сөрөг үр дагавартай. Тийм учраас жингээ хэвийн барих нь хамгийн чухал. Дээр дурдсан эрүүл хооллолтын дүрмүүд жингээ барих, нэлээд хэсэг хугацааны дараа жингээ хасахад тусална.

Аль болох хөдөлгөөнтэй байх, спорт хийх (өдөр бүр 30-60 минут) нь жингээ барих болон хасахад хувь нэмрээ оруулна. Зохих жиндээ байх нь таны сэтгэл санаа, эрүүл мэндэд сайнаар нөлөөлнө.

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311 Comments

  1. “An interesting discussion is worth comment. There’s no doubt that that you need to write more on this issue, it might not be a taboo subject but generally folks don’t speak about such issues. To the next! All the best!!”
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  2. Where to study music in the UK?
    Studying abroad is a complex and expensive business: the cost of a year can vary from hundreds of thousands to one and a half million rubles per year. However, there are many grants and scholarships available, some of them covering up to 100% of the tuition costs. You can learn about the subtleties of preparing a portfolio for admission and receiving scholarships at the exhibition of British education “Study UK: Discover You”. We advise you on which educational institutions you should pay attention to.

    BIMM (British & Irish Modern Music Institute)
    The music industry in miniature .Britain’s most prestigious school of contemporary music. It teaches not only how to play a musical instrument well, but also how to interact with the industry. Among the directions — vocals, playing instruments, music business, production and songwriting (it is taught, for a moment, vocalist Lamb).

    On the territory of the Institute there are several rehearsal bases and small studios: young musicians gather groups, record demos and organize concerts without leaving the walls of their native University, and student journalists publish LDN magazine, where they talk about their colleagues and interview masters from big show business. Senior colleagues (ranging from Chuck D to Brian may) also visit students, telling them about the intricacies of their work and leaving Souvenirs: in one of the halls, for example, you can admire an autographed Niall Rogers guitar. In General, there is a whole model of the music industry-and the model is quite working. As a result, bimm alumni include George Ezra, Tom Odell, Izzy Bizu, and the Cure drummer Jason Cooper. Royal Academy of Music. The oldest Conservatory in the United Kingdom, under the personal patronage of Her Majesty, will celebrate its bicentenary in 2022. The list of graduates and alumni is no less impressive: among others, Annie Lennox from Eurythmics and Elton John studied here (for authenticity, a couple of scenes of “Rocketman” were filmed in the Royal Academy

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  3. Studying abroad is a complex and expensive business: the cost of a year can vary from hundreds of thousands to one and a half million rubles per year. However, there are many grants and scholarships available, some of them covering up to 100% of the tuition costs. You can learn about the subtleties of preparing a portfolio for admission and receiving scholarships at the exhibition of British education “Study UK: Discover You”. We advise you on which educational institutions you should pay attention to.

    BIMM (British & Irish Modern Music Institute)
    The music industry in miniature .Britain’s most prestigious school of contemporary music. It teaches not only how to play a musical instrument well, but also how to interact with the industry. Among the directions — vocals, playing instruments, music business, production and songwriting (it is taught, for a moment, vocalist Lamb).

    On the territory of the Institute there are several rehearsal bases and small studios: young musicians gather groups, record demos and organize concerts without leaving the walls of their native University, and student journalists publish LDN magazine, where they talk about their colleagues and interview masters from big show business. Senior colleagues (ranging from Chuck D to Brian may) also visit students, telling them about the intricacies of their work and leaving Souvenirs: in one of the halls, for example, you can admire an autographed Niall Rogers guitar. In General, there is a whole model of the music industry-and the model is quite working. As a result, bimm alumni include George Ezra, Tom Odell, Izzy Bizu, and the Cure drummer Jason Cooper. Royal Academy of Music. The oldest Conservatory in the United Kingdom, under the personal patronage of Her Majesty, will celebrate its bicentenary in 2022. The list of graduates and alumni is no less impressive: among others, Annie Lennox from Eurythmics and Elton John studied here (for authenticity, a couple of scenes of “Rocketman” were filmed in the Royal Academy

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  4. What Red Bull Music Academy was for musicians and why we will miss it
    What is the RBMA?
    International music residency for artists, producers and DJs, which was sponsored by Red Bull, and the musical and organizational part was handled by yadastar from Cologne. A creative residence is something similar to a children’s camp for adults: participants gather in one place, live together, engage in creativity and make joint projects.

    In addition to the creative residency, RBMA is also a huge archive of video lectures from well-known producers, sound engineers and musicians: all these lectures were held live during the residency.RBMA started working in 1998 in Berlin. At that time, the tumultuous nineties and euphoria that came after the fall of the Berlin wall were already fading, and people who came to Berlin for inspiration either left or lost their enthusiasm.
    “We were 23 years old,” says Torsten Schmidt and Mani ameri, the founders of Yadastar, which founded the residency in collaboration with Red Bull, ” and we really missed the opportunity to learn music: it was difficult to exchange experiences, all like — minded people seemed to be scattered and confused all over the world, pathetic sound engineering courses and music colleges did not provide a single gram of valuable or even relevant information. When Red Bull asked what kind of project they could do with us in the music field, the idea was obvious — it would be cool to bring together musicians of different styles and cultures and give them the opportunity to learn from each other.”

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  5. Learn several foreign languages

    It’s nice to come to Italy and say “Buongiorno!” passing waiter. And then catch the admiring glances of those with whom you came. Is not it? But it has long been known that learning foreign languages contributes to the development of a good memory. It’s also very interesting! So why not take advantage of this?

    These are effective methods for training memory. But there is also something interesting. Memory is inextricably linked to proper and good brain function. This means that stimulating its work allows you to improve memory:

    It has been proven that regular sports activities increase brain activity and improve memory;
    No to gray days! It is well remembered that that does not fit into the framework of everyday life. Try to change the environment, add bright colors, go to the store on a new path … It is not necessary to radically change your life. Just add something new to your daily routine, and your brain will work with renewed vigor;
    Add new habits. For example, tidying up your desk in the morning is a great start to a productive day!
    Meditation, relaxation make the brain switch, relax. This means that he will perform new tasks with renewed vigor;
    Music has a magical effect on our brain. It has been proven that people who practice music have better memory and analytical skills;
    Teamwork. Brainstorms have proven their effectiveness more than once. And now scientists have proven that the decisions made in the team were more accurate and faster. They attribute this to the fact that information is easier to perceive and assimilate during communication. Therefore, solve problems together!
    The brain assimilates and sorts information while we sleep. So don’t ignore this process.
    Conclusion

    This is just a small part of the effective techniques for developing memory. But simple reading will not work. Apply these techniques. Remember, only 50% of the result depends on the doctor, and the remaining 50% on the patient. Without working on yourself, you will never reach the top.
    Figure 1. Sample structure of coursework
    The above structure can only serve as a guide. When giving the assignment to write a term paper, the teacher usually shows a sample of drawing up a plan, explains which sections should be contained in it.
    How to write the introduction of a term paper correctly

    The introduction is what is always read. If the main part of the commission (and even the leader, if he is not very conscientious) can skim through, then the first pages of the text will certainly receive close attention. As the title implies, this section serves to introduce readers to the course of the matter, to briefly describe the research. The introduction consists of typical parts:
    Relevance of the topic. You need to explain why you chose this particular topic, why it should be considered. The arguments presented depend significantly on the direction of the research – it can be either the novelty of the topic (“in connection with active changes in this area”), or its controversial nature (when one large scientific school expresses one opinion, and another – another), or practical significance. For historical topics, it is necessary to establish a connection with the present, to trace what the events of the past are affecting now, to draw parallels.
    Objective. A goal is what you want to achieve as a result of your research. For undergraduate coursework, the goal may be to “learn” something, or “systematize knowledge” about something. In senior years, the work is more practical in nature, and the goals change – “to formulate recommendations for improvement”, “to develop a project”, “to identify ways to improve efficiency.”
    Work tasks are a kind of “steps” to achieve the goal. If the goal of the work is one, then there are several tasks. Their number should correspond to the number of paragraphs in the work plan. Each item in the table of contents is a separate task.
    Dated using verbs – “analyze”, “consider”, “characterize”, “describe”, “classify”, “reveal” and others.

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