• Variety of food, t. presence in it of all the basic elements - proteins, fats, carbohydrates, mineral salts, vitamins and water (the content of proteins, fats, carbohydrates should be 1: 1: 4). The monotonous food quickly becomes boring, which leads to a decrease in appetite, a decrease in the secretion of juices by the digestive glands, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net • The correct distribution of the daily ration for three (preferably four, and according to some and 7) reception, which improves the digestion and assimilation of food and does not cause a feeling of hunger (the feeling of satiety persists until the food is in the stomach - meat, especially fatty varieties, is retained in the stomach for 4-6 hours, low-fat fish dishes leave the stomach faster, potatoes, beans are delayed for 3-4 hours, bread, vegetables, cereals - 2-3 hours).

• Eating at regular intervals, at strictly defined hours, due to which a conditioned reflex is developed - as the time of food intake approaches, gastric juice begins to separate,.

there is an appetite, which in turn, promotes good digestion and assimilation of food. With irregular nutrition, the digestive glands are disrupted, their activity decreases, which favors the development of diseases of the gastrointestinal tract. Tentatively, you can follow the following scheme: 1 breakfast - 25-30%, 2 breakfast - 10-15%, lunch - 35-40%, dinner - 15-20% of the total caloric intake (dishes for dinner should consist of easily digestible dairy products, faster leaving the stomach).

At three meals a breakfast should make 30%, a dinner of 40-50%, a supper - 20-25% of a daily ration.

• Observance of moderation in food (do not eat up, get up from the table with a certain desire to eat). Overeating negatively affects the activity of the digestive glands in the direction of their oppression, and in combination with a sedentary lifestyle is often the cause of the development of obesity.

• Slow food intake, with good chewing, t. The act of chewing promotes not only grinding food (carbohydrates) in the oral cavity,.

but also stimulates the secretion of gastric juice.

• Eating under circumstances that favor the excitation of the food center in the brain and the activity of the digestive glands (good table setting, pleasant taste, smell of food and t.

• Compliance with the established food rhythm also during holidays and weekends.

nedug. en.