Proper nutrition - free course from 4brain, training 30 days, Date: December 3, 2023.
Miscellaneous / / December 06, 2023
Nutrition is rightfully considered one of the most important factors that has the strongest impact on the body, health, well-being and even mental state of a person. Not only his physical well-being, but also his appearance - the condition of the skin, teeth, hair and nails - depends on how correctly and competently a person eats.
If any substances are lacking, this often leads to a deterioration in mood, as well as short temper, aggressiveness, irritability and depression. In other words: without eating properly, a person risks encountering a whole range of the most serious problems, disorders and illnesses.
The situation is further aggravated by the constantly deteriorating environmental background and the modern way of life with its stress, frantic loads and high speed. Putting all this together, we get a depressing picture.
However, there is absolutely no need to become a blind fanatic of any diets, because... everything is good in moderation. If, for example, you constantly “sit” on low-calorie diets and eat only foods with very few carbohydrates, you can independently provoke a loss of strength. This is just an example, but even this alone is enough to understand that the body needs constant attention - needs to be monitored so that he always receives everything he needs for a full and stable functioning.
Currently, the Internet, magazines, newspapers and bookstore shelves are replete with an incredible number of recipes and diets that are not only have the most positive effect on health, but also provide aesthetic pleasure, pleasing to the eye and taste receptors.
Healthy eating – this is the key to a rich and joyful life, great well-being. Probably almost everyone has heard the saying today: a person is what he eats, and it did not appear by chance. What a person is used to pleasing his stomach has a very direct effect on his body. You could even say that food determines its work.
If, don’t blame me for the expression, you stuff yourself with unhealthy food, the body will always suffer. Even if not immediately, but in any case this will be expressed in diseases, problems of the gastrointestinal tract and other organs.
The analogy with a car depicts this picture very clearly: if you don’t take care of it, you fill it with low-quality fuel, fill it with bad or unsuitable oil, etc., over time, at best it will require major repairs, and at worst, it will be sent for disassembly or landfill The human body is naturally more complex, more perfect and more amazing, for which reason it requires more scrupulous, careful and detailed attention.
The presented course is not a panacea for all health problems, but a fairly complete and effective algorithm for caring for your body. It is suitable for anyone who is interested in proper nutrition, and the information is presented in such simple and accessible language that understanding the basics of a healthy lifestyle related to nutrition will not be difficult, and while studying it you will not die from boredom.
We tried to collect the most relevant and effective information, including some recipes, menus for weight loss, menu for every day, menu for women, men, children and athletes, many recommendations and tables proper nutrition. So if you want to learn how to eat wisely and understand the essence of proper nutrition at home, our course is exactly what you need.
A little talk about proper nutrition
Contrary to the opinion of amateurs, proper nutrition is not only for weight loss or weight correction. In fact, there are a huge number of reasons, and many of them cannot really be known without diving into the topic. However, any of the reasons will be related to the well-being and health of the person. And in order not to be unfounded, we want to introduce you to several of them.
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Proper nutrition improves productivity at work
Healthy eating will help you manage everything everywhere, do planned things, and grow on the career ladder. All you need to do is simply eat at least five fruits and vegetables every day, drink enough water, don’t smoke, and exercise at least from time to time. According to the results of Western research, people who live approximately by these “rules” are more successful than others at work and are much more effective than others. Healthy eating increases personal productivity by about 1.5 times! Not a bad motivation for those who strive for success, isn’t it? -
Proper nutrition improves your mood
Many people know that a few sweets or a bar of delicious chocolate can significantly improve their mood. But not everyone is aware that much better results in this regard can be achieved if you replace harmful sweets with natural ones, for example, grapes, blackberries, strawberries, cherries, currants or blueberries. Each of these bright red and purple berries is a treasure trove of polyphenols, which are plant antioxidants. And they, in turn, regulate mood, protect against outbursts of negativity and emotional swings. By the way, to enhance the effect, you can add foods containing vitamin C and omega-3 fatty acids to your daily menu. All together this will serve as a real shield from stressful situations. -
Proper nutrition improves your heart health
If you look at the list of the most common causes of death in people around the world, diseases of the cardiovascular system will occupy a leading place in them. A healthy diet allows you to avoid being among those who are unlucky, but to do this you should limit your consumption of processed meat products, such as sausage, pate, sausages and etc. All these products, despite their deliciousness, are classified as harmful and greatly increase the risk of diabetes, atherosclerosis, hypertension and coronary artery disease. hearts. The above products can be replaced with fatty fish and nuts. -
Proper nutrition protects against disease
Let's take osteoporosis as an example - almost everyone who has studied health issues at least a little knows that due to the fragility of bones, women are more susceptible to this disease. But there is protection from this disease - you just need to start eating right: consume more dairy products rich in calcium, i.e. drink fermented baked milk and milk, eat yogurt, cottage cheese and cheese. And if we talk about cancer? A healthy diet can also protect against it. Scientists believe it could reduce cancer cases by 40%. And again, all you need to do is give up junk food and switch to healthy ones. The situation is exactly the same with a host of other diseases. Draw your own conclusions. -
Proper nutrition improves performance in sports
To truly enjoy sports and enjoy new results, you don’t need to devote half your life to your favorite workouts. Even if your activities are amateur in nature, you will still be pleased if today you can do something that seemed difficult yesterday? And a healthy diet, and especially food rich in fiber and protein, will provide you with significant help in this. When these substances are present in abundance in the body, energy is released more slowly, and this only has a positive effect on the figure! -
Proper nutrition helps maintain youth
There is probably not an adult who would not like to look 15 years younger than his real age. If you are no exception, make it one of your life credos to drink a lot of water every day, eat cereals, nuts, fish, fruits and vegetables. Every day, human skin requires a new portion of antioxidants, omega-3 fatty acids and lycopene, which protects against ultraviolet radiation. So if you want not to resort to youth stimulants and anti-wrinkle creams, choose a healthy diet. -
Proper nutrition prolongs life
Repeated scientific research has shown that in Mediterranean countries people live much longer than in any other countries (not counting the “blue zones,” of course).
In our opinion, this small number of facts is more than enough to convince us of the extreme benefits of proper nutrition for health and life in general. Therefore, we will not indulge in further reflection on this topic, but will begin to gradually move on to practice.
How to learn it
We will not argue that for most people, while they are still in childhood, their parents try to feed them exclusively correctly: use natural products, avoid overeating and starvation, study the intricacies of a diet that promotes the growth and development of young people body.
But how many of us are there who, as adults, carefully monitor their diet? No matter how sad it may sound, in comparison with the general mass of people, the number of such people is very small. And there may be several reasons for this: someone succumbs to the influence of bad eating habits, and is no longer able to overcome them; someone is bogged down in business and worries, and has no time for changes in diet; someone simply thinks that proper and healthy eating is difficult, not for him, “somehow later,” etc.
But most of these “important” reasons can be boiled down to a single denominator: people simply don’t know how switch to a healthy diet, we are sure that for this you need to study dozens of thick books or sit on diets. And this is completely wrong! In reality, everything is much simpler, and all that is required of you is to devote a little time to the course to which you are now considering an introduction.
This course traditionally consists of two parts: theoretical and practical:
The theoretical part includes an information base that requires reading and understanding
The practical part is presented with tips, recommendations, menus, recipes and tables - all this will need to be used in practice every day
By and large, everything is extremely simple and clear. But still, we would like to warn you against one common mistake that people often make when studying these types of courses. The essence of this mistake is that the acquired knowledge settles in the head as unnecessary baggage, because... do not find application, despite the fact that they are designed for it. But often the culprits for this are the compilers of educational materials themselves - when they present information so that people do not understand how to transfer it to a practical level, they lose motivation or have no motivation at all have.
Taking this into account, we developed this course. Its purpose is not only to provide a person with an abundance of data, but also to convey it clearly to the mind, and also to show that ideas can be easily put into practice.
Plus, we tried to make the course so that throughout its study you kept in mind an understanding of why you need to eat right and what it promises results. As for the lessons themselves, we tried to take into account everything (or almost everything) that is worthy of attention and consideration.
How to take classes
As we have already said, we tried to adapt all the lessons for immediate practical use, and anyone can arm themselves with them. However, we draw your attention to the fact that only you bear responsibility for the effectiveness of the information acquired. If you just read the course, but don’t do anything or change anything in your life, it won’t be of any use. You yourself know very well that you can take all the courses on the planet and become a great literate person, but never achieve anything, leaving this knowledge to gather dust on the shelves of your memory. Therefore, keep your head up and don’t forget about actions.
Course appendices
When creating the course, we were well aware that within the framework of five basic lessons it would not be possible to cover all the useful information and give all the recommendations that we considered important. For this reason, we have developed several applications that will answer questions that are likely to concerns for those who want to change their diet and eating habits to become healthier person.
There are four applications in total in our additional “clip”:
- Healthy eating. The purpose of the application: to explain how to achieve longevity, maintain health, clarity of mind, physical and intellectual strength.
- Sports nutrition. The purpose of the application: explain how to activate muscle growth, maintain good shape, normalize weight, recover quickly after workouts and get an extra boost of energy before classes.
- Child nutrition. The purpose of the application: to tell about the nutritional habits of children at different ages, from the first weeks of life to the school period.
- Nutrition for weight loss. The purpose of the application: to introduce dietary techniques that help you quickly and effectively lose extra pounds and achieve long-term results.
Together with the applications, five main lessons will become your faithful assistants and pointers on the path to health and a long and happy life.
Nutrition lessons
In the process of preparing the course, we studied a lot of materials on the topic that interests us. As a result, we were able to identify its most significant elements. And thanks to our traditional processing of the material, we were able to adapt it for easy perception and quick and, importantly, successful use in life.
The course consists of five lessons, each of which covers its own topic. Going step by step, by the end of the lessons you will know the most important things about everything related to nutrition, and you will be able to actually try something after the first lesson. The course is also equipped with a number of complementary and very useful applications.
So, what will you get to know?
Lesson 1. Organs and digestive process
The entry, processing and removal of food from the body is possible only due to the presence of the digestive system. Its mechanism is extremely complex, and it itself performs a number of important functions, including motor-mechanical, secretory, absorption and excretory. Of course, it is not necessary to understand all the details, but you still need to have a general idea of how this system works.
In the first lesson we will talk a little about the development of the digestive system, but we will focus on the main organs digestion (oral cavity, esophagus, stomach, duodenum, small and large intestines plus their components) and their functions. You will also learn about the accessory organs and the path that food takes as it passes through the gastrointestinal tract.
Lesson 2. Composition of food. Proteins, fats, carbohydrates and other components
The human body could not work if it were not supplied with the energy necessary for this. Without it, the most complex physicochemical reactions could not occur. Energy comes from the nutrients contained in food. Each of these substances has its own value and is responsible for certain processes. And the lack of any one instantly affects the entire system.
From the second lesson you will learn mainly about proteins, fats and carbohydrates, how much they should be contained in the body and what they are all responsible for. The second part of the lesson explains how energy costs should be calculated. But the most interesting thing is given in conclusion - these are tables of protein, fat and carbohydrate content in soft drinks, alcohol and the most common products (the tables also indicate the quantity calories).
Lesson 3. Composition of food. The most important things about vitamins and microelements
Along with proteins, fats and carbohydrates, the body needs vitamins and microelements. They directly affect its functioning and must be “supplied” in precise dosages. Otherwise, the life support system will begin to fail, which can lead to the most dire consequences. So proper nutrition is also a choice of products that contain all the necessary components, and in the required and acceptable proportions.
In the third lesson we will talk about the most important vitamins and microelements (along with a description of their effects), including iron, iodine, calcium, magnesium, fluorine, cobalt, sulfur and many others. We will also talk about what a lack of vitamins and microelements can lead to, how they are combined with each other and how much a person needs. At the end, tables of norms and sources of microelements will be given.
Lesson 4. Water: how much, when and how to drink. Drinking regimes
More than half of the human body consists of water, and its lack is fraught with dangerous consequences: from simple dizziness to death. But the amount of water, depending on age, gender and health status, must be carefully monitored so as not to harm yourself. In addition, you need to drink correctly.
The fourth lesson will tell you how much water you need to drink per day, what the consequences of reducing or increasing the amount of water you drink when needed limit the amount of water, what exactly you should drink, what water substitutes exist (how they differ and what is their usefulness) and how drink correctly. We will also present several drinking regimes (everyday, for men, women, children and for various ailments) and a number of additional recommendations.
Lesson 5. Diet and diet
Truly healthy nutrition is not about dieting or eating unloved and tasteless foods. Proper nutrition is a rich, balanced and very tasty diet. Not only that: it can easily be called a lifestyle. And in terms of its effectiveness, it is much better than even the most popular and advertised systems, and allows you to keep yourself in good shape, healthy and beautiful.
The fifth lesson will introduce you to the basic rules of healthy eating that you need to follow. They are very simple, but no less effective. And for your reference (and also as food for the mind and stomach), we will offer several healthy menu options (for every day, for men, women, children and athletes). And in addition, we will talk about the most popular diets in our time (kefir, buckwheat, protein, Japanese, Dukan, Malysheva and some others).