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Copes, Los Altos, CA (2026)

06/01/2022

Tại sao chế độ ăn uống lành mạnh?

Squirrels, chất béo, carbohydrate, khoáng chất, vitamin, nước, chất xơ - tất cả điều này áp dụng cho các chất dinh dưỡng. Chúng là thành phần quan trọng nhất của sức khỏe con người.

Cơ thể phá hủy nó trước khi sử dụng chất dinh dưỡng. Sau đó, các enzyme tách được hấp thụ qua các bức tường của đường tiêu hóa và rơi vào máu. Các chất như protein, chất béo và carbohydrate cung cấp cho cơ thể nhiên liệu dưới dạng calo. Do đó, chúng được gọi là "chất dinh dưỡng năng lượng."

Các chất dinh dưỡng không cung cấp cho cơ thể năng lượng - khoáng chất, nước, chất xơ, vitamin không kém phần quan trọng đối với cơ thể so với nhiên liệu. Đây là "xây dựng và vật tư tiêu hao."

Protein này là cần thiết cho sự phát triển của tất cả các mô và phục hồi của chúng. Protein giúp sản xuất kháng thể, hormone, enzyme. Đối với tất cả các phản ứng hóa học xảy ra trong cơ thể, các chất này là cần thiết. Các sản phẩm như bánh mì, thịt, cá, gia cầm, đậu, các loại hạt, trứng và các sản phẩm sữa là nguồn protein chính.
Carbohydrate được chia thành 2 loại. Monosacarit là carbohydrate đơn giản và đường; Và polysacarit là carbohydrate phức tạp có trong ngũ cốc, rau, trái cây, quả hạt và quả mọng.

Carbohydrate phức tạp bao gồm chất xơ, xuất hiện trong cơ thể của "Claver" và là "thức ăn" chính cho hệ vi sinh có lợi của ruột.

Fat - Người bảo vệ người Hồi giáo, họ bảo vệ các cơ quan, cung cấp cho họ năng lượng; Giúp hấp thụ một số vitamin và cứu cơ thể khỏi cảm lạnh. Chất béo được chia thành ba loại: bão hòa, không bão hòa đơn và không bão hòa.

Chất béo bão hòa có thể được tìm thấy trong thịt, dầu dừa và các sản phẩm sữa.

Chất béo đơn âm - trong ô liu và các loại hạt.

Chất béo đa dạng được tìm thấy trong ngô, mè, bông và các loại dầu thực vật khác, cũng như trong đậu nành.

Khoáng chất và vitamin thu được với thực phẩm. Bản thân cơ thể không sản xuất các chất này và do đó phải nhận chúng bằng thức ăn. Một số khoáng chất cần một người với số lượng không đáng kể (các yếu tố vi lượng), một số khác được tính bằng các số ấn tượng hơn - ML và GR (các yếu tố vĩ mô).

Vitamin được coi là các chất không thể thiếu để duy trì cuộc sống của cơ thể. Nhưng các chuyên gia dinh dưỡng đang ngày càng gợi ý rằng các vitamin tự nhiên có trong thực phẩm tự nhiên bắt đầu làm việc. Trong tự nhiên, không có vitamin ở dạng tinh khiết nhất của nó! Mỗi vitamin, đi kèm với một phức hợp sinh học phức tạp, góp phần vào sự hấp thụ của cơ thể.

Sợi, một yếu tố quan trọng về mặt sinh học khác trong đó cơ thể con người cần. Chất xơ là một phần không bị ảnh hưởng của thực phẩm thực vật - sợi chế độ ăn uống, carbohydrate phức tạp. Các sản phẩm được làm giàu với các mô làm giảm nguy cơ phát triển đường tiêu hóa và giúp duy trì sức khỏe của hệ thống tim mạch. Chất xơ cũng có thể làm giảm nguy cơ ung thư vú và ruột kết. Chế độ ăn kiêng, chất xơ giúp cơ thể tự làm sạch các chất có hại và độc hại, đồng thời carbohydrate phức tạp là thức ăn của Hồi giáo đối với hệ vi sinh đường ruột, sức khỏe của cơ thể và khả năng miễn dịch của nó phụ thuộc vào sức khỏe.

Nước là một thành phần không thể thiếu trong cuộc sống của cơ thể. Nước là một phương tiện tuyệt vời để hòa tan và vận chuyển các chất hữu cơ và vô cơ; và phản ứng trao đổi chất. Quá trình tiêu hóa và hấp thụ trong máu của các yếu tố thực phẩm xảy ra trong môi trường lỏng. Các sản phẩm sống đến từ cơ thể giống như nước. Việc thực hiện hầu hết các chức năng cơ thể xảy ra do nước. Việc thiếu nước trong cơ thể dần dần dẫn đến vi phạm công việc của tất cả các cơ quan nội tạng. Các tế bào của não nhạy cảm nhất với việc thiếu nước. Các tế bào não liên tục loại bỏ các sản phẩm độc hại và

05/26/2022

Air baths must be carried out carefully: their duration at first should not exceed 2-3 minutes. Gradually, the time is increased and for children up to 6 months of age it is adjusted to 15 minutes, and for children of 6-12 months - up to 20-25 minutes. The procedure can be repeated 2 times a day. Weakened children or those who are not accustomed to cool air should expose their bodies gradually: first, arms and legs, then to the waist, and, finally, leave the baby completely undressed. In summer, air baths are best done outdoors under a canopy or in the shade of trees, where diffused sunlight is rich in ultraviolet rays. Water quenching is very useful. They do this with the help of hygienic baths, washing, washing the feet, as well as rubbing and dousing. Water quenching is started gradually and carefully. From 3-4 months of age, wet wipes can be applied. Before proceeding with them, it is necessary to consult a doctor, then pre-prepare the child's skin for this procedure. To do this, dry flannel or a piece of soft woolen cloth daily in the morning rub the body, arms and legs of the child to a pink color. After one and a half to two weeks, you can proceed to wiping with water. With a mitten made of woolly cloth soaked in water and wrung out, they first wipe the arms, then the chest and stomach, back, buttocks, and legs of the child. Immediately wipe the wetted part of the body with a fluffy towel until the skin turns slightly red. The whole body, except for the wiped part, should be under the covers. Wiping can be done by adding 1 teaspoon of salt or a tablespoon of sea salt to 1 glass of water. Wiping is usually done after the child's morning sleep. Their duration is 5-6 minutes.

05/26/2022

You can temper the baby right in the bath. Let him first warm up in warm water, and then you should invite him to play: for example, turn on cold water, and he will substitute his heels and palms. And so at least 3 times. After the last exposure to cold, it is necessary to wrap the child in a sheet and a blanket, hold him, not wiping, but blotting the water, then dress him in night clothes and put him to bed. For a better hardening effect, the procedure should be gradually changed by increasing the time of cold procedures. Subsequently, the child himself begins to demand more cold douches, and often refuses hot water altogether. When the child gets used to dousing his feet with cold water, in winter, you can enhance the hardening effect by running barefoot in the snow. You need to choose a snowy place: the snow must be clean, while under the snow there must be earth, not concrete and not an asphalt path. The baby should be dressed in such a way that the shoes can be easily removed and put on. Better, for example, a tracksuit, woolen socks and felt boots. First, he needs to run a little to warm up. If the baby is reddened, you can be sure that his feet are not cold. Then he can take off his boots and stand on the snow, at first literally for seconds. Then quickly wipe the feet from the snow with a diaper and put them on, starting with the foot that he first put on the snow. Then again you need to run in felt boots. The duration of a run in the snow is very short at first, then you can increase it. The child will especially like this procedure if performed by the whole family 2 times a week.Hardening is a training of the body's defenses, which teaches it to better endure cold, physical activity, etc. Hardened children later endure changes in humidity, cold and heat more easily, and are less susceptible to colds and other diseases.

05/26/2022

You can start hardening at any age. But the sooner, the healthier and more stable the child will be. Hardened children look great, they have a good appetite, good sleep, they grow quickly and rarely get sick. Hardening can begin even in the first days after birth. True, after consulting with a doctor. If the baby is healthy, you can carry out various air or water procedures with the help of a shower and rubdowns. The main rule of hardening is the constancy of procedures and a gradual increase in their intensity. If you stop at the same level of load - for example, pour water on the child constantly with water of the same temperature without lowering it, or douse it rarely, for example, several times a month, then there will be no effect from such hardening. The next important point is that hardening is only effective when cold water is poured over a warm, heated child. After all, if the baby freezes and his hands and feet become cold, the water that is poured over him will seem almost warm, and the result of such “hardening” may be just the opposite. The most difficult task is to establish the first load for the baby. It should not be weak, because then it is not effective, and it should not be excessively strong, stressful, since it is known that stress suppresses the immune system, and we are faced with the opposite task - to strengthen it

05/26/2022

A sports training process, even the most professionally delivered, still contributes to the wear and tear of the body. And often the development of physical qualities is carried out at the expense and to the detriment of others - intellectual and moral. Recently, it has officially begun to be recognized that sports, especially professional and children's sports, have side effects. And, nevertheless, it is children who become the main object of sports coaches. By the way, in children's sports, the natural selection inherent in our world also operates, as a result of which weak children are eliminated as unpromising, and physically healthy people who can withstand heavy physical exertion suffer the most.

It is not necessary to make an Olympic champion out of a child. It is enough that he just be physically prepared and busy all the time. Thus, it is possible to protect it from the harmful effects of the street and have a beneficial effect on health.
Having thought everything over properly, you can send the child to the sports section. The most important thing remains: to decide which section to go to. In order to simplify the task of choosing, we note some positive and negative points in the most common sports available to the age of the older preschooler.

05/26/2022

"Energy-fast" foods (raisins, bananas, honey, jam, glucose, candy, chocolate, sweet biscuits, as well as rice, bread, sweet corn, potatoes, beans) are best consumed before exercise; moderate-speed foods (pasta, oats, sweet potatoes, oatmeal, grapes, orange, oatmeal cookies) that increase blood sugar levels - immediately after exercise; and "low speed" (milk, yogurt, ice cream, apples, plums, grapefruit, dates, figs and legumes) even later.
Let's make sure that physical education and sports are not the same thing. Studying for yourself or studying to get medals are completely different things. The common thing in these two concepts of “physical education” and “sport” is what means are used for this, mainly physical exercises and games.
They differ in setting goals: they do physical education to be healthy, and sports for the sake of achievements, results, victories. Physical education is aimed at correcting physical defects, and sport is aimed at developing physical virtues.

05/26/2022

With high physical exertion, it is desirable to use 5-6 meals a day. Such nutrition is more physiological. The first breakfast is 5%, the second breakfast is 30%, additional meals after training are 5%, lunch is 30%, afternoon tea is 5%, dinner is 25% of the daily calorie content. The volume of food should not be too large: for 70 kg of body weight from 3 to 3.5 kg of food per day. Fruits and vegetables should make up 10-15% of the diet.
If you've done a good physical job but haven't eaten for 5 hours, your blood glucose levels drop so much that exercise becomes excessive. If there are no obvious painful sensations, it still negatively affects endurance and the ability to concentrate in the process of exercising. Try to eat within two hours of finishing class. If exercise suppresses your appetite, grab a high-carb snack as soon as possible. Here are a few dishes that are perfect for this: oatmeal cookies, fruitcake, pasta with vegetables, fish or chicken, baked potatoes with low-fat seasoning, boiled rice and sweet corn salad, fruit salad with oatmeal, vegetable stew.

Carbohydrates are digested at different rates, so blood sugar levels can rise slowly or quickly.

The starch contained in potatoes, bread and rice gives up its energy slowly, and the simple carbohydrates contained in jam, honey, fruits, juices quickly.

05/26/2022

The human body needs to get enough carbohydrates and proteins every day, as well as some fats, vitamins, minerals and plenty of water. The effectiveness of sports activities is associated with a significant activation of protein synthesis in working muscles. The formation of the necessary protein structures that ensure the specific work of the muscles is associated with an increase in gene activity and requires a complete protein diet. In people experiencing great physical exertion, nonessential and essential amino acids in the diet should be contained in certain proportions. Unfortunately, our usual diet does not provide the body with a sufficient amount of easily digestible proteins, especially amino acids, in the required ratio. Therefore, with increased muscular activity, there is a need for additional protein nutrition or the use of special products of increased biological value (with the optimal content of essential amino acids, vitamins, mineral salts, etc.).

The main function of proteins is to form and repair the tissues and cells of the body. Carbohydrates are the main source of energy needed by the body during heavy physical exertion. Fats are the second most important source of energy. During physical activity, more proteins, carbohydrates and fats are required than in their absence.

05/26/2022

During its history of development, and the history of sports extends far, far into the past, starting almost from the Stone Age, a large number of sports have arisen in which everyone can realize their most outstanding abilities. Training in sports is carried out by various sports organizations specializing in certain sports.

The development, promotion and popularization of sports is carried out by various Sports Federations, Associations and Unions, although the Ministry of Sports, Tourism and Youth Policy of the Russian Federation plays the main role in this.

Sport surrounds us almost from birth, in kindergarten, school, college. Many choose it as their profession. And this is greatly facilitated by the huge and ever-increasing popularity of sports and sports lifestyles.
This article will not be about "sports nutrition" i.e. anabolic drugs and various dietary supplements, information about which can be found on specialized resources, and the positive impact of which on the body causes us certain doubts, namely, how to eat regular food while playing sports.

05/26/2022

Hardening procedures are stopped if the child is ill, with increased excitability (irritability, sleep disturbance, increased tearfulness and refusal of the breast, etc.). From the end of the 1st month of life, it is useful for the child to do massage, and from the 2nd month - gymnastics, but first it is necessary to show the child to the doctor and agree on the introduction of this procedure with him. Massage is carried out daily, always at the same time, 30 minutes after eating. The duration of classes is 5-12 minutes. Each technique is repeated 4 to 6 times. For children aged one and a half to three months, the following set of exercises can be recommended, which consists of massage techniques (stroking) and active movements based on unconditioned reflexes: hand massage, leg massage, laying on the stomach, back massage, stomach massage, foot exercises , extension of the spine in the position on the side.Sport. Just one word, but how much it means! Going in for sports is a certain type of human activity aimed at achieving a given result in the physical development of a person.

Sport is an integral part of physical culture, in which the main emphasis is on the very physical development of a person, strengthening his health and well-being.

Professional sport is that part of it in which athletes participate, aimed precisely at achieving a certain result in their physical activity, at achieving victory and new sports records. Sports competitions, among which the Olympics, Championships and Tournaments bring out the best athletes. Of course, the dream of every athlete is to win the Olympic Games, the world's largest competitions that originated in ancient Greece, and subsequently gathered participants from all over the world.

05/26/2022

Before proceeding with them, it is necessary to consult a doctor, then pre-prepare the child's skin for this procedure. To do this, dry flannel or a piece of soft woolen cloth daily in the morning rub the body, arms and legs of the child to a pink color. After one and a half to two weeks, you can proceed to wiping with water. With a mitten made of woolly cloth soaked in water and wrung out, they first wipe the arms, then the chest and stomach, back, buttocks, and legs of the child. Immediately wipe the wetted part of the body with a fluffy towel until the skin turns slightly red. The whole body, except for the wiped part, should be under the covers. Wiping can be done by adding 1 teaspoon of salt or a tablespoon of sea salt to 1 glass of water. Wiping is usually done after the child's morning sleep. Their duration is 5-6 minutes. The water temperature should be at first 32-33', then gradually, with an interval of 5-7 days, the water temperature is reduced by 1' and brought to 30'. A hygienic bath should not be made hot. The water temperature for children under 6 months of age should be 36.5-37.5 ', and for older children - 36 '. After such a bath, it is useful to pour water over the child, the temperature of which is 1-2' lower than the temperature of the bath water. Over time, the temperature of the water for pouring is reduced by another 2-3 '. Starting from 10-11 months of age, in the morning and in the evening, the face, neck and arms (up to the elbow) of the child should be washed with cool water (the temperature of which is not lower than 18-20 '). Walking is very useful for children. It should be accustomed to cold air gradually, starting with “walks” in a room with an open window, sleeping in the fresh air is useful.

Hardening and massage. Hardening should be tried to be carried out in such a way that it causes a good, joyful mood in the child. The procedure is performed incorrectly if the baby is restless during it.

05/26/2022

Hardening and exercise strengthen the nervous system, promote the development of muscles and bones, improve the functioning of the heart, lungs, digestive and excretory organs, blood composition and metabolism, increase immunity to the action of pathogenic factors. When carrying out hardening procedures, one should be guided by the following principles: early start, gradualness and systematicity. It is necessary to take into account the individual characteristics of the child. Means of hardening are simple and affordable. It is only important to discard many ingrained prejudices and not to wrap up children, not to be afraid of fresh air; systematically, 4-5 times a day, ventilate the room, and keep the windows open in the summer - after all, window panes do not let in the ultraviolet rays necessary for a growing organism. It is strictly forbidden to smoke in the room where the child is located. Changing diapers, changing clothes, un******ng a newborn before bathing - the first air baths, the first tempering procedures. For an infant, the air temperature both in the room and outside during an air bath should be at least 22 '. After appropriate training, the temperature in the air bath can be 20 and 18 '. Air baths must be carried out carefully: their duration at first should not exceed 2-3 minutes. Gradually, the time is increased and for children up to 6 months of age it is adjusted to 15 minutes, and for children of 6-12 months - up to 20-25 minutes. The procedure can be repeated 2 times a day. Weakened children or those who are not accustomed to cool air should expose their bodies gradually: first, arms and legs, then to the waist, and, finally, leave the baby completely undressed. In summer, air baths are best done outdoors under a canopy or in the shade of trees, where diffused sunlight is rich in ultraviolet rays. Water quenching is very useful. They do this with the help of hygienic baths, washing, washing the feet, as well as rubbing and dousing. Water quenching is started gradually and carefully. From 3-4 months of age, wet wipes can be applied.

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