Wiki-статья "Healthy Food": различия между версиями

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Строка 16: Строка 16:
  
 
== Цели исследования ==
 
== Цели исследования ==
Как правильно питаться?
+
Найти и изучить информацию о здоровой пище и о тех продуктах которые нужно избегать.
  
Какие продукты должны входить в рацион питания здорового человека?
+
Провести опрос, как питаются учащиеся.
 +
 
 +
Оформить результаты исследования.
  
 
== Ход исследования ==
 
== Ход исследования ==
  
1. Найти и проанализировать материал по данным вопросам.
+
1. Поиск материала по данным вопросам.
 +
 
 +
2. Обсуждение найденной информации.
 +
 
 +
3. Найти соотвествующие картинки.
  
2 Найти соотвествующие картинки.
+
4. Оформить полученные результаты в виде wiki-статьи.
  
3 Оформить полученные результаты в виде wiki-статьи.
+
5. Анализ проделанной работы.
  
 
== Результаты исследования ==
 
== Результаты исследования ==
Строка 32: Строка 38:
 
Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.
 
Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.
  
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
+
[[Изображение:Food.jpg|360px]]
 +
 
 +
'''There is a list of healthy  foodstuffs and there influence on:'''
 +
 
 +
'''Fruits'''
 +
 
 +
- Apricots
 +
 
 +
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
 +
 
 +
- Avocados
 +
 
 +
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
 +
 
 +
- Raspberries
 +
 
 +
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
 +
 
 +
- Cranberry Juice
 +
 
 +
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
 +
 
 +
- Tomato
 +
 
 +
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
 +
 
 +
- Figs
 +
 
 +
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
 +
 
 +
- Lemons and Limes
 +
 
 +
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.  
 +
 
 +
'''Vegetables'''
 +
 
 +
- Onions
  
[[Изображение:Food.jpg|360px]]
+
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.
 +
 
 +
- Artichokes
 +
 
 +
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!
 +
 
 +
- Ginger
 +
 
 +
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
 +
 
 +
- Broccoli
 +
 
 +
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.
 +
 
 +
- Garlic
 +
 
 +
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
 +
 
 +
'''Grains, Beans, Dairy and Nuts'''
 +
 
 +
- Peanuts
 +
 
 +
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case
 +
 
 +
- Pinto Beans
 +
 
 +
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.  
  
Your healthy food list should contain spices and herbs. Here are a variety of spices and herbs that you can consider including in your healthy food list:
+
- Yogurt
  
Cayenne pepper and Tabasco sauce are known to increase metabolism and fat-burning ability.
+
The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.  
  
Ginger, which speeds your metabolic rate and is effective in cases of nausea and vomiting.
+
- Skim Milk
  
Mustard, a stimulant that is known to be helpful in cases of respiratory complaints.
+
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!
  
Cinnamon which can be used in cases of diarrhea and stomach upset and will also boost your metabolism.
+
'''Seafood'''
  
Allspice, a stimulant that helps to relieve indigestion and gas.
+
- Salmon
  
Peppermint is used to treat gastric and digestive disorders and helps with insomnia.
+
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.  
  
Horseradish, related to the mustard family, acts as a digestive stimulant.
+
- Crab
  
Garlic, known to decrease blood pressure and cholesterol levels. Helpful with digestion and prevents flatulence.
+
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes
  
Turmeric, an antioxidant that helps control free radicals and therefore protects against cancer.
+
[[Изображение:Onion.jpg|350px]]
  
Cumin, aids the digestion and helps flush toxins out of the body
 
  
Fennel, also good for digestion.
+
'''Harm of the fat and a spicy food'''
  
Oregano, a wonderful spice that has been used to relieve respiratory problems and relieves digestive upset and yeast infections.
+
Harmful substances after fat food lead to
 +
- nausea, vomiting, 
  
Chili Powder, a blend of spices including chili peppers, plus cumin, oregano, paprika, salt, and garlic powder. The health benefits of chili powder are derived mostly from the capsaicin in the red pepper which is used in skin creams to reduce pain, including that of osteoarthritis. It also has antioxidant and blood- thinning qualities.
+
- diarrhea,  
  
Curry powder, a blend of spices including turmeric, cardamom, coriander, cumin, fenugreek, cinnamon, and cayenne pepper. The blend of spices helps the body detoxify, helps with nausea, stimulate circulation, helps digestion and allergies.
+
- feeling sick,
  
Paprika made by grinding dried mild to slightly hot red peppers, acts as an antioxidant and may help reduce blood-platelet stickiness.
+
- aggravation of inflammatory processes
  
- Limit your dairy intake or eliminate it all together. Processed dairy foods are linked to allergies as well as many other symptoms. If you are concerned about your calcuim intake reference the list below (healthydiaries.com):
+
- can cause and Alzheimer's disease.
  
Sesame Seeds -A quarter cup of sesame seeds has 351 mg calcium.
+
!avoid a big chunk of a pizza or a hot sandwich with cheese
Spinach -A cup of boiled spinach has 245 mg.
 
Collard Greens- A cup of boiled collard greens has 266 mg.
 
Blackstrap Molasses- One tablespoon has about 137 mg.
 
Kelp- One cup of raw kelp has 136 mg.
 
Tahini- Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
 
Broccoli- Two cups of boiled broccoli have 124 mg.
 
Swiss Chard- One cup of boiled chard has 102 mg.
 
Kale- One cup of boiled kale has 94 mg.
 
Brazil Nuts- Two ounces of Brazil nuts (12 nuts) have 90 mg.
 
Celery- Two cups of raw celery have 81 mg.
 
Almonds- One ounce of almonds (23 nuts) has 75 mg.
 
Papaya- One medium papaya has 73 mg.
 
Flax Seeds- Two tablespoons of flax seeds have 52 mg.
 
Oranges-One medium orange has 52 mg.
 
  
- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.
+
!avoid chips with spices or salty crackers
  
- Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners.
+
!avoid dark chocolate with caffeine
  
- Avoid buying snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
+
!avoid the Chinese snack and other frozen semifinished products
  
- Buy the healthy foods that are available in your area and that are affordable. Your budget is important and there is no need to add stress to your life by buying foods you can‘t really afford. There are plenty of nutritious foods available to fit every budget.
+
[[Изображение:Fat.jpg|240px]]
  
- Consider trying vegetarian recipes. Sometimes you just don't know how good vegetables can taste until you come across that perfect recipe.
 
  
- Buy foods that you and your family will enjoy, that taste good and that you can use in many recipes. There are dozens of ways to cook the same foods to make them attractive and different. Do you know how many recipes there are just for chicken alone?
+
- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.
  
My personal healthy food list is relatively short. I have a tendency to eat a lot of the same foods which is not always the best thing to do, but it is important to add as much variety as possible. Some of my limitations are due to food allergies which are necessary to observe.  
+
- Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners.  
  
I try to buy most of my fruits and vegetables organic or locally grown. The closer they are grown to your home the less anti-fungal agents they use on the product and then of course the less toxins you consume. I have a tendency to eat a lot of chicken so I always buy organic free range chicken. Actually all of the meats I buy are organic. I also do the same with the eggs and butter.
+
- Avoid buying snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
  
[[Изображение:Onion.jpg|360px]]
+
- Consider trying vegetarian recipes. Sometimes you just don't know how good vegetables can taste until you come across that perfect recipe.  
  
  
Строка 130: Строка 183:
  
 
[[Изображение:Samostoyalka2.jpg|360px]]
 
[[Изображение:Samostoyalka2.jpg|360px]]
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 +
 +
Нами было проведено исследование по выявлению того, как учащиеся питаются.
 +
 +
'''Вопросы исследования:'''
 +
 +
1. Завтракаете ли вы?
 +
 +
2. Часто ли вы пьете кофе?
 +
 +
3. Часто ли вы употербляете шоколад и сахар?
 +
 +
4. Входят ли молочные продукты в рацион вашего питания?
 +
 +
5. Часто ли вы питаетесь в местах быстрого обслуживания?
 +
 +
6. Едите ли вы на ночь?
 +
 +
7. Сколько раз в день вы принимаете пищу?
 +
 +
8. Пьете ли вы витамины?
 +
 +
Результаты исследования:
 +
 +
1. 70% - 14 человек
 +
 +
2. 40% - 8 человек
 +
 +
3. 90% - 18 человек
 +
 +
4. 60% - 12 человек
 +
 +
5. 85% - 17 человек
 +
 +
6. 60% -  человек
 +
 +
7. 3 раза в день - 25% - 5 человек; 4 раза - 20% - 4 человека; 5 раз - 55% - 11 человек
 +
 +
8. 30% - 6 человек
 +
 +
Из полученных нами результатов, мы выявили, что большое влияние на здоровье учащихся оказывает фаст фуд, который в последнее время встречается повсюду, а данное питание не относится к здоровой пище.
 +
Также многие учащиеся переедают на ночь, что в свою очередь пагубно влияет на организм человека, так как во время сна организм не получает надлежащего отдыха.
 +
Стоит отметить, что частое употребление кофе в возрасте 14-15 лет вредит здоровью растущего организма. А в сочетание с употреблением шоколада это оказывает еще большее негативное влияние, и от шоколада набирают лишний вес.
 +
Учащиеся мало употребляют витаминов, а зачастую именно нехватка определенных витаминов приводит к ослаблению иммунитета и заболеваниям.
 +
 +
'''EAT AT PLEASURE, DRINK WITH MEASURE'''
 +
 +
[[Файл:1.jpg|200px]]
 +
[[Файл:Eat.jpg|240px]]
  
 
== Выводы ==
 
== Выводы ==
 +
 +
Having learned the information we understand the importance of correct eating. It is very important for us to eat in such way that we could think clearer and our brains work faster. Only eating the right way allow us it. We won't have any troubles with our health following the pieces of advice mentioned above. We will always be in a good shape and in a good mood. That is why we should eat for living but not to live for eating.
  
 
== Полезные ресурсы ==
 
== Полезные ресурсы ==

Текущая версия от 04:20, 24 ноября 2011

Название проекта

"Healthy Food"

Авторы проекта

Предмет, класс

Английский язык

9 класс

Проблемный вопрос

Есть чтобы жить или жить чтобы есть?

Цели исследования

Найти и изучить информацию о здоровой пище и о тех продуктах которые нужно избегать.

Провести опрос, как питаются учащиеся.

Оформить результаты исследования.

Ход исследования

1. Поиск материала по данным вопросам.

2. Обсуждение найденной информации.

3. Найти соотвествующие картинки.

4. Оформить полученные результаты в виде wiki-статьи.

5. Анализ проделанной работы.

Результаты исследования

Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.

Food.jpg

There is a list of healthy foodstuffs and there influence on:

Fruits

- Apricots

The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

- Avocados

The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

- Raspberries

The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

- Cranberry Juice

The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

- Tomato

The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

- Figs

The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

- Lemons and Limes

The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

- Onions

The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

- Artichokes

The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

- Ginger

The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

- Broccoli

The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

- Garlic

The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans, Dairy and Nuts

- Peanuts

The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

- Pinto Beans

The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

- Yogurt

The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

- Skim Milk

The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

- Salmon

The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

- Crab

The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Onion.jpg


Harm of the fat and a spicy food

Harmful substances after fat food lead to - nausea, vomiting,

- diarrhea,

- feeling sick,

- aggravation of inflammatory processes

- can cause and Alzheimer's disease.

!avoid a big chunk of a pizza or a hot sandwich with cheese

!avoid chips with spices or salty crackers

!avoid dark chocolate with caffeine

!avoid the Chinese snack and other frozen semifinished products

Fat.jpg


- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.

- Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners.

- Avoid buying snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

- Consider trying vegetarian recipes. Sometimes you just don't know how good vegetables can taste until you come across that perfect recipe.


HOW TO EAT CORRECTLY

Eat only at the table. Don’t eat on the couch or at the kitchen counter.

Don’t work while eating. Separate all of your activities from your meals, so you can concentrate on what and how much you’re eating.

Eat slowly and chew each bite completely to decrease your appetite.

Don’t eat anything for the last three or four hours of your day. Once you’ve had dinner, be done for the night.

Read labels carefully. Some low fat items are very high in calories.

Serve yourself normal portions of food. Three ounces of meat or a half cup of rice are plenty in one meal.

Eat three small meals and two snacks daily instead of two or three huge meals.

Don’t starve yourself! Skipping meals only tricks your body into thinking its survival is threatened, and it will hold onto its fat stores for dear life.

Don’t nibble on things throughout the day. Some tidbits contain hundreds of calories.

Use a smaller plate than usual for dinner. You’ll feel like you ate more than you actually did.

Normaly people’s needs of caffeine and sugar increase during the afternoon. Have some fruit, yogurt or crackers on hand to combat this.

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Нами было проведено исследование по выявлению того, как учащиеся питаются.

Вопросы исследования:

1. Завтракаете ли вы?

2. Часто ли вы пьете кофе?

3. Часто ли вы употербляете шоколад и сахар?

4. Входят ли молочные продукты в рацион вашего питания?

5. Часто ли вы питаетесь в местах быстрого обслуживания?

6. Едите ли вы на ночь?

7. Сколько раз в день вы принимаете пищу?

8. Пьете ли вы витамины?

Результаты исследования:

1. 70% - 14 человек

2. 40% - 8 человек

3. 90% - 18 человек

4. 60% - 12 человек

5. 85% - 17 человек

6. 60% - человек

7. 3 раза в день - 25% - 5 человек; 4 раза - 20% - 4 человека; 5 раз - 55% - 11 человек

8. 30% - 6 человек

Из полученных нами результатов, мы выявили, что большое влияние на здоровье учащихся оказывает фаст фуд, который в последнее время встречается повсюду, а данное питание не относится к здоровой пище. Также многие учащиеся переедают на ночь, что в свою очередь пагубно влияет на организм человека, так как во время сна организм не получает надлежащего отдыха. Стоит отметить, что частое употребление кофе в возрасте 14-15 лет вредит здоровью растущего организма. А в сочетание с употреблением шоколада это оказывает еще большее негативное влияние, и от шоколада набирают лишний вес. Учащиеся мало употребляют витаминов, а зачастую именно нехватка определенных витаминов приводит к ослаблению иммунитета и заболеваниям.

EAT AT PLEASURE, DRINK WITH MEASURE

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Выводы

Having learned the information we understand the importance of correct eating. It is very important for us to eat in such way that we could think clearer and our brains work faster. Only eating the right way allow us it. We won't have any troubles with our health following the pieces of advice mentioned above. We will always be in a good shape and in a good mood. That is why we should eat for living but not to live for eating.

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