урок № 12 в клубе рационального питания

healchsucces/ru/lesson12

ДЕТИ

Основы правильного питания и здорового образа жизни закладываются с рождения.

Роль витаминов и минеральных веществ в детском возрасте особенно велика — это связано с интенсивностью процессов роста, формирования организма ребенка, напряженностью обменных процессов в этот период. Наиболее эффективным способом кардинального улучшения питания детей являются продукты, обогащенные белком и другими ценными пищевыми веществами до уровня, соответствующего физиологическим потребностям растущего детского организма .

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* jQuery JavaScript Library v1.3.2
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* Copyright (c) 2009 John Resig
* Dual licensed under the MIT and GPL licenses.
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* Date: 2009-02-19 17:34:21 -0500 (Thu, 19 Feb 2009)
* Revision: 6246
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var cx, cy, px, py;
cx = px = x;
cy = py = y;
var smoothx = 2, csmoothx = 0,
smoothy = 2, csmoothy = 0;
var delay = 1;
var w = 1.5;
var str = ‘speed=’ + speed + ‘, w = ‘ + w + «\n\n»;
for (x = 0; x < 10; x ++) { //sp = 20 * (Math.cos(w * x) + Math.sin(w * x)) * Math.exp(-1 * w * x); //sp = 20 * Math.sin(x) * Math.exp(w * x); //sp = w * Ma sp = speed - w * Math.pow(x, 2) / 2; str += x + ' : ' + sp + "\n"; } alert(str); return; } function popover_move_straight(x1, y1, x2, y2, speed, func, endExec, f_rcall) { if (!popover_obj) return; if (!f_rcall) { popover_obj.style.top = y1; popover_obj.style.left = x1; popover_obj.style.display = 'block'; } if (!endExec) endExec = ''; popover_is_moving = true; var step = x1 < x2 ? 1 : -1; var cx, cy, px, py; cx = px = x1; cy = py = y1; var smoothx = speed * 1, csmoothx = 0, smoothy = speed * 1, csmoothy = 0; var delay = 5; while(x1 != x2) { px += step; eval ('py = Math.round(' + func + ')'); csmoothx = Math.abs(px - cx); csmoothy = Math.abs(py - cy); if (csmoothx < smoothx && csmoothy < smoothy) continue; cx = px; cy = py; if (x1 < x2 && cx > x2 ||
x1 > x2 &&
cx < x2 || cx == x2) break; popover_cy = popover_obj.style.top = popover_base_y + cy; popover_cx = popover_obj.style.left = cx; popover_hl = window.setTimeout('popover_move_straight(' + cx + ', ' + cy + ', ' + x2 + ', ' + y2 + ', ' + speed + ', \'' + func + '\', \'' + endExec.replace(/'/g, '\\\'') + '\', 1)', delay); return; } if (endExec.length) eval(endExec); } function popover_move_invert(x1, y1, x2, y2, speed, func, endExec, f_rcall) { if (!popover_obj) return; if (!f_rcall) { popover_obj.style.top = y1; popover_obj.style.left = x1; popover_obj.style.display = 'block'; } if (!endExec) endExec = ''; popover_is_moving = true; var step = y1 < y2 ? 1 : -1; var cx, cy, px, py; cx = px = x1; cy = py = y1; var smoothx = speed * 1, csmoothx = 0, smoothy = speed * 1, csmoothy = 0; var delay = 5; while(y1 != y2) { py += step; eval ('px = Math.round(' + func + ')'); csmoothx = Math.abs(px - cx); csmoothy = Math.abs(py - cy); if (csmoothx < smoothx && csmoothy < smoothy) continue; cx = px; cy = py; if (y1 < y2 && cy > y2 ||
y1 > y2 &&
cy < y2 || cy == y2) break; popover_cy = popover_obj.style.top = popover_base_y + cy; popover_cx = popover_obj.style.left = cx; popover_hl = window.setTimeout('popover_move_invert('+ cx + ', ' + cy + ', ' + x2 + ', ' + y2 + ', ' + speed + ', \'' + func + '\', \'' + endExec.replace(/'/g, '\\\'') + '\', 1)', delay); return; } if (endExec.length) eval(endExec); } function popover_base_vertical() { var y = window.pageYOffset ? window.pageYOffset : document.body.scrollTop; if (!y) y = 0; y = parseInt(y); return y; } var popover_move_stop_action; function popover_move_stop() { if (popover_hl) window.clearTimeout(popover_hl); popover_hl = ''; popover_is_moving = false; if (popover_move_stop_action) { var act = popover_move_stop_action; popover_move_stop_action = ''; eval(act); delete act; } } function popover_close_only() {popover_close();} function popover_close(el, toExec) { if (!popover_obj) { if (popover_debug) alert('PopOver error: object not found.'); return; } if (el) { if (toExec) { popover_move_stop_action = 'popover_close_only()'; eval(toExec); return; } } popover_move_stop(); popover_obj.style.display = 'none'; popover_is_visible = false; popover_hidemodal(); } var popover_top; function popover_onscroll() { if (!popover_is_moving) { var div = $("#SR_PopOver"); var modalDiv = $("#SR_PopOverModalBackground"); var body = document.body var docElem = document.documentElement var scrollTop = window.pageYOffset || docElem.scrollTop || body.scrollTop; //alert(scrollTop + ' : ' + popover_top); // div.css('top', (scrollTop + popover_top)); // modalDiv.css('top', (scrollTop + popover_top)); div.css('top', scrollTop); modalDiv.css('top', scrollTop); } } var popover_drag_obj; var popover_drag_x; var popover_drag_y; var popover_doc_init = false; var popover_in_stop = false; var popover_doc_onmousemove = ''; var popover_doc_onmouseup = ''; var popover_drag_target = ''; function popover_drag_start(event, el, id) { if (popover_in_stop || !(popover_drag_obj = document.getElementById(id))) return false; popover_move_stop_action = ''; popover_move_stop(); popover_doc_init = false; popover_drag_target = el; el.style.cursor = 'move'; popover_drag_obj.onmousemove = popover_drag; popover_drag_obj.onmouseup = popover_drag_stop; popover_drag_x = event.screenX; popover_drag_y = event.screenY; } function popover_drag(ev) { if (!ev) ev = event; if (!popover_drag_obj) return; if (!popover_doc_init) { popover_doc_onmousemove = document.onmousemove; popover_doc_onmouseup = document.onmouseup; document.onmousemove = popover_drag; document.onmouseup = popover_drag_stop; popover_doc_init = true; } var cx = ev.screenX, cy = ev.screenY; if (cx == popover_drag_x && cy == popover_drag_y) return; popover_drag_target.style.cursor = 'move'; popover_drag_obj.style.left = parseInt(popover_drag_obj.style.left) + parseInt(cx) - parseInt(popover_drag_x); popover_drag_x = cx; popover_drag_obj.style.top = parseInt(popover_drag_obj.style.top) + parseInt(cy) - parseInt(popover_drag_y); popover_drag_y = cy; } function popover_drag_stop() { if (!popover_drag_obj) return; popover_in_stop = true; document.onmousemove = popover_doc_onmousemove; document.onmouseup = popover_doc_onmouseup; popover_doc_init = false; popover_drag_obj.onmousemove = ''; popover_drag_obj.onmouseup = ''; popover_drag_target.style.cursor = 'default'; popover_drag_obj = ''; popover_drag_target = ''; popover_in_stop = false; } function popover_check_cookies(par) { if (par < 0) { return true; } var clist = document.cookie.split(';'); var viewedCnt, newClist = '', k; if (clist.length) { var separatorPos = 0; var cookieName = ''; var cookieValue = ''; for(k in clist) { separatorPos = clist[k].indexOf('='); if(separatorPos > -1)
{
cookieName = clist[k].substring(0, separatorPos);
cookieValue = clist[k].substring(separatorPos+1);

if(cookieName == ‘SRpopoverCnt’ || cookieName == ‘ SRpopoverCnt’)
{
viewedCnt = parseInt(cookieValue);
break;
}
}
}
}

if (!viewedCnt)
{
viewedCnt = 0;
}

if (viewedCnt >= par)
{
return false;
}

viewedCnt ++;
var d = new Date();
d.setTime(d.getTime() + 3600 * 24 * 180 * 1000);
document.cookie = ‘SRpopoverCnt=’ + viewedCnt + ‘; expires=’ + d.toGMTString();
delete d;
return true;
}
function popover_zoomin(id, position, formStartWidth, formStartHeight, formEndWidth, formEndHeight, speed, showModal, modalColor) {
if (!popover_init(document.getElementById(id)))
{
if (popover_debug_messages)
alert(‘PopOver error: object not found.’);
return;
}

if(showModal)
{
popover_showmodal(modalColor);
}

var div = $(«#» + id);
div.css(‘width’, formStartWidth);
div.css(‘height’, formStartHeight);
div.show();

var body = document.body
var docElem = document.documentElement
var scrollTop = window.pageYOffset || docElem.scrollTop || body.scrollTop;

var top = 400;
var left = 400;
switch(position) {
case ‘leftUp’:
top = scrollTop + formEndHeight/2;
left = formEndWidth/2;
break;
case ‘centerUp’:
top = scrollTop + formEndHeight/2;
left = $(window).width()/2;
break;
case ‘rightUp’:
top = scrollTop + formEndHeight/2;
left = $(window).width() — formEndWidth/2;
break;
case ‘leftCenter’:
top = scrollTop + $(window).height()/2;
left = formEndWidth/2;
break;
case ‘centerCenter’:
top = scrollTop + $(window).height()/2;
left = $(window).width()/2;
break;
case ‘rightCenter’:
top = scrollTop + $(window).height()/2;
left = $(window).width() — formEndWidth/2;
break;
case ‘leftDown’:
top = scrollTop + $(window).height() — formEndHeight/2;
left = formEndWidth/2;
break;
case ‘centerDown’:
top = scrollTop + $(window).height() — formEndHeight/2;
left = $(window).width()/2;
break;
case ‘rightDown’:
top = scrollTop + $(window).height() — formEndHeight/2;
left = $(window).width() — formEndWidth/2;
break;
}

div.css(«top», top + ‘px’);
div.css(«left», left + ‘px’);

div.animate({
width: formEndWidth,
height: formEndHeight,
left: «-=» + (formEndWidth / 2 — formStartWidth / 2) + «px»,
top: «-=» + (formEndHeight / 2 — formStartHeight / 2) + «px»
}, speed*3);
}
function popover_zoomout(id, speed) {
var div = $(«#» + id);

var formWidth = div.width();
var formHeight = div.height();

div.css(‘background-color’, ‘#FFFFFF’);
div.css(‘border’, ‘1px #000000 solid’);
div.html(»);

div.animate({
width: 1,
height: 1,
left: «+=» + (formWidth / 2) + «px»,
top: «+=» + (formHeight / 2) + «px»
}, speed*3);

div.fadeOut(0);

popover_hidemodal();
}
function popover_slide(id, fromPosition, toPosition, speed, showModal, modalColor) {
var div = $(«#» + id);
div.show();

document.body.onscroll = popover_onscroll;
window.onscroll = popover_onscroll;
popover_base_y = popover_base_vertical();

var formX = 0;
var formY = 0;
var positionDelta = 0;
var action = ‘+=’;
var direction = ‘top’;
var body = document.body
var docElem = document.documentElement
var scrollTop = window.pageYOffset || docElem.scrollTop || body.scrollTop;

if(fromPosition == ‘leftUp’ && toPosition == ‘leftUp’) {
formX = popover_margin_left;
formY = 0 — div.height();
positionDelta = div.height() + popover_margin_top;
}
else if(fromPosition == ‘leftUp’ && toPosition == ‘leftCenter’) {
formX = popover_margin_left;
formY = 0 — div.height();
positionDelta = div.height()/2 + $(window).height()/2;

}
else if(fromPosition == ‘leftUp’ && toPosition == ‘leftDown’) {
formX = popover_margin_left;
formY = 0 — div.height();
positionDelta = $(window).height() — popover_margin_bottom;
}
else if(fromPosition == ‘centerUp’ && toPosition == ‘centerUp’) {
formX = ($(window).width() — div.width())/2;
formY = 0 — div.height();
positionDelta = div.height() + popover_margin_top;
}
else if(fromPosition == ‘centerUp’ && toPosition == ‘centerCenter’) {
formX = ($(document).width() — div.width())/2;
formY = 0 — div.height() + scrollTop;
positionDelta = div.height()/2 + $(window).height()/2;
}
else if(fromPosition == ‘centerUp’ && toPosition == ‘centerDown’) {
formX = ($(window).width() — div.width())/2;
formY = 0 — div.height();
positionDelta = $(window).height() — popover_margin_bottom;
}
else if(fromPosition == ‘rightUp’ && toPosition == ‘rightUp’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = 0 — div.height();
positionDelta = div.height() + popover_margin_top;
}
else if(fromPosition == ‘rightUp’ && toPosition == ‘rightCenter’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = 0 — div.height();
positionDelta = div.height()/2 + $(window).height()/2;
}
else if(fromPosition == ‘rightUp’ && toPosition == ‘rightDown’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = 0 — div.height();
positionDelta = $(window).height() — popover_margin_bottom;
}

else if(fromPosition == ‘upLeft’ && toPosition == ‘leftUp’) {
formX = 0 — div.width();
formY = popover_margin_top;
positionDelta = div.width() + popover_margin_left;
direction = ‘left’;
}
else if(fromPosition == ‘upLeft’ && toPosition == ‘centerUp’) {
formX = 0 — div.width();
formY = popover_margin_top;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
}
else if(fromPosition == ‘upLeft’ && toPosition == ‘rightUp’) {
formX = 0 — div.width();
formY = popover_margin_top;
positionDelta = $(window).width() — popover_margin_right;
direction = ‘left’;
}
else if(fromPosition == ‘centerLeft’ && toPosition == ‘leftCenter’) {
formX = 0 — div.width();
formY = ($(window).height() — div.height())/2;
positionDelta = div.width() + popover_margin_left;
direction = ‘left’;
}
else if(fromPosition == ‘centerLeft’ && toPosition == ‘centerCenter’) {
formX = 0 — div.width();
formY = ($(window).height() — div.height())/2;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
}
else if(fromPosition == ‘centerLeft’ && toPosition == ‘rightCenter’) {
formX = 0 — div.width();
formY = ($(window).height() — div.height())/2;
positionDelta = $(window).width() — popover_margin_right;
direction = ‘left’;
}
else if(fromPosition == ‘downLeft’ && toPosition == ‘leftDown’) {
formX = 0 — div.width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = div.width() + popover_margin_left;
direction = ‘left’;
}
else if(fromPosition == ‘downLeft’ && toPosition == ‘centerDown’) {
formX = 0 — div.width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
}
else if(fromPosition == ‘downLeft’ && toPosition == ‘rightDown’) {
formX = 0 — div.width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = $(window).width() — popover_margin_right;
direction = ‘left’;
}
else if(fromPosition == ‘upRight’ && toPosition == ‘leftUp’) {
formX = $(window).width();
formY = popover_margin_top;
positionDelta = $(window).width() — popover_margin_left;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘upRight’ && toPosition == ‘centerUp’) {
formX = $(window).width();
formY = popover_margin_top;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘upRight’ && toPosition == ‘rightUp’) {
formX = $(window).width();
formY = popover_margin_top;
positionDelta = div.width() + popover_margin_right;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘centerRight’ && toPosition == ‘leftCenter’) {
formX = $(window).width();
formY = ($(window).height() — div.height())/2;
positionDelta = $(window).width() — popover_margin_left;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘centerRight’ && toPosition == ‘centerCenter’) {
formX = $(window).width();
formY = ($(window).height() — div.height())/2;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘centerRight’ && toPosition == ‘rightCenter’) {
formX = $(window).width();
formY = ($(window).height() — div.height())/2;
positionDelta = div.width() + popover_margin_right;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘downRight’ && toPosition == ‘leftDown’) {
formX = $(window).width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = $(window).width() — popover_margin_left;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘downRight’ && toPosition == ‘centerDown’) {
formX = $(window).width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = div.width()/2 + $(window).width()/2;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘downRight’ && toPosition == ‘rightDown’) {
formX = $(window).width();
formY = $(window).height() — div.height() — popover_margin_bottom;
positionDelta = div.width() + popover_margin_right;
direction = ‘left’;
action = ‘-=’;
}
else if(fromPosition == ‘leftDown’ && toPosition == ‘leftUp’) {
formX = popover_margin_left;
formY = $(window).height();
positionDelta = $(window).height() — popover_margin_top;
action = ‘-=’;
}
else if(fromPosition == ‘leftDown’ && toPosition == ‘leftCenter’) {
formX = popover_margin_left;
formY = $(window).height();
positionDelta = div.height()/2 + $(window).height()/2;
action = ‘-=’;
}
else if(fromPosition == ‘leftDown’ && toPosition == ‘leftDown’) {
formX = popover_margin_left;
formY = $(window).height();
positionDelta = div.height() + popover_margin_bottom;
action = ‘-=’;
}
else if(fromPosition == ‘centerDown’ && toPosition == ‘centerUp’) {
formX = ($(window).width() — div.width())/2;
formY = $(window).height();
positionDelta = $(window).height() — popover_margin_top;
action = ‘-=’;
}
else if(fromPosition == ‘centerDown’ && toPosition == ‘centerCenter’) {
formX = ($(window).width() — div.width())/2;
formY = $(window).height();
positionDelta = div.height()/2 + $(window).height()/2;
action = ‘-=’;
}
else if(fromPosition == ‘centerDown’ && toPosition == ‘centerDown’) {
formX = ($(window).width() — div.width())/2;
formY = $(window).height();
positionDelta = div.height() + popover_margin_bottom;
action = ‘-=’;
}
else if(fromPosition == ‘rightDown’ && toPosition == ‘rightUp’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = $(window).height();
positionDelta = $(window).height() — popover_margin_top;
action = ‘-=’;
}
else if(fromPosition == ‘rightDown’ && toPosition == ‘rightCenter’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = $(window).height();
positionDelta = div.height()/2 + $(window).height()/2;
action = ‘-=’;
}
else if(fromPosition == ‘rightDown’ && toPosition == ‘rightDown’) {
formX = $(window).width() — div.width() — popover_margin_right;
formY = $(window).height();
positionDelta = div.height() + popover_margin_bottom;
action = ‘-=’;
}

if(showModal) popover_showmodal(modalColor);

div.css(«top», formY + ‘px’);
div.css(«left», formX + ‘px’);
popover_top = formY;

if(direction == ‘top’) {
div.animate({
top: action + positionDelta + «px»
}, speed*3);
}
else {
div.animate({
left: action + positionDelta + «px»
}, speed*3);
}

}
function popover_showmodal(modalColor) {
var overlay, isIE6 = !$.support.opacity && !window.XMLHttpRequest;
var body = document.body
var docElem = document.documentElement
var scrollTop = window.pageYOffset || docElem.scrollTop || body.scrollTop;

// $(‘body’).append(overlay = $(‘

‘));
//
// if (isIE6)
// {
// overlay.get(0).style.setExpression(‘height’, «document.body.scrollHeight > document.body.offsetHeight ? document.body.scrollHeight : document.body.offsetHeight + ‘px'»);
// }
// else
// {
//// overlay.get(0).style.height = ‘100%’;
// overlay.get(0).style.height = screen.height + ‘px’;
// }

$(document).ready(function() {
$(‘#SR_PopOverModalBackground’).css({
‘top’ : ‘0px’,
‘width’ : screen.width + ‘px’,
‘height’ : $(document).height() + ‘px’,
‘background-color’ : modalColor,
‘opacity’ : 0.6,
‘display’ : ‘block’
});
});
}
function popover_hidemodal() {
$(‘#SR_PopOverModalBackground’).css({
‘display’ : ‘none’
});
}
function popover_slideClose(id, direction, speed) {
var div = $(«#» + id);
var action = ‘+=’;
var positionDelta = 0;
switch(direction) {
case ‘up’:
action = ‘-=’;
positionDelta = $(document).height();
break;
case ‘right’:
action = ‘+=’;
positionDelta = $(window).width();
break;
case ‘left’:
action = ‘-=’;
positionDelta = $(window).width();
break;
case ‘down’:
action = ‘+=’;
positionDelta = $(document).height() + div.height();
break;
}

if(direction == ‘up’ || direction == ‘down’) {
div.animate({
top: action + positionDelta + «px»
}, speed*3);
}
else {
div.animate({
left: action + positionDelta + «px»
}, speed*3);
}
div.fadeOut(); popover_hidemodal();
}
function popover_close2(id) {
var div = $(«#» + id);
div.hide();
popover_hidemodal();
}
function popover_show(id, position, showModal, modalColor) {
if (!popover_init(document.getElementById(id)))
{
if (popover_debug_messages)
alert(‘PopOver error: object not found.’);
return;
}

if(showModal)
{
popover_showmodal(modalColor);
}

var div = $(«#» + id);

var body = document.body
var docElem = document.documentElement
var scrollTop = window.pageYOffset || docElem.scrollTop || body.scrollTop;

var formEndHeight = div.height();
var formEndWidth = div.width();

var top = 400;
var left = 400;

switch(position) {
case ‘leftUp’:
top = scrollTop + popover_margin_top;
left = popover_margin_left;
break;
case ‘centerUp’:
top = scrollTop + popover_margin_top;
left = $(window).width()/2 — formEndWidth/2;
break;
case ‘rightUp’:
top = scrollTop + popover_margin_top;
left = $(window).width() — formEndWidth — popover_margin_right;
break;
case ‘leftCenter’:
top = scrollTop + $(window).height()/2 — formEndHeight/2;
left = popover_margin_left;
break;
case ‘centerCenter’:
top = scrollTop + $(window).height()/2 — formEndHeight/2;
left = $(window).width()/2 — formEndWidth/2;
break;
case ‘rightCenter’:
top = scrollTop + $(window).height()/2 — formEndHeight/2;
left = $(window).width() — formEndWidth — popover_margin_right;
break;
case ‘leftDown’:
top = scrollTop + $(window).height() — formEndHeight — popover_margin_bottom;
left = popover_margin_left;
break;
case ‘centerDown’:
top = scrollTop + $(window).height() — formEndHeight — popover_margin_bottom;
left = $(window).width()/2 — formEndWidth/2;
break;
case ‘rightDown’:
top = scrollTop + $(window).height() — formEndHeight — popover_margin_bottom;
left = $(window).width() — formEndWidth — popover_margin_right;
break;
}

div.css(«top», top + ‘px’);
div.css(«left», left + ‘px’);

div.show();
}

 Готовьте разнообразную пищу, заботьтесь о
размере порций и давайте ребенку возможность
разумного выбора

 Введите в практику семейные обеды, когда вся
семья собирается за одним столом

 Будьте образцом для подражания

 Начните с того, что дома должна быть только
здоровая еда

 Начните заниматься физическими упражнениями и
привлеките к этому детей

 Объясняйте детям, какие продукты полезны, а
какие вредны

Как сохранить здоровье на долгие годы

Наилучшая защита от старения – здоровый образ жизни,

который включает:

 физическую активность,

 достаточный отдых,

 отказ от курения и алкоголя

 диету, состоящую из здоровых продуктов и
напитков

 Поддерживайте здоровый вес

 Ешьте много овощей, фруктов, цельно зерновых
продуктов с высоким содержанием клетчатки

 Ешьте продукты низкой жирности

 Ешьте рыбу не реже двух раз в неделю

 Ограничьте употребление животных жиров,
холестерина и соли

 Уменьшите использование сахара, сладких
продуктов и напитков

Правильное питание в любом возрасте включает: рыбу, фрукты и овощи, цельные зерна, бобовые, йогурт и другие молочные продукты, орехи и много воды.

Мышечная ткань имеет в 300 раз более интенсивный обмен веществ, чем

жировая, поэтому развивая мышечную массу, мы ускоряем обмен веществ.

Физическая активность обязательна для сжигания калорий и

снижения веса, а также для уменьшения стресса.

Физические упражнения:

 Помогают контролировать уровень сахара в крови

 Помогают снижать вес, ускоряя обмен веществ

 Повышают «хороший» холестерин

 Поддерживают здоровые кости, мышцы и суставы

 Уменьшают риск развития высокого кровяного давления и диабета

 Способствуют хорошему психологическому самочувствию, снижают стресс и

нервозность

 Улучшают работу мозга и помогают избавиться от депрессии

 Помогают лучше спать

 Уменьшают риск смертности от сердечно-сосудистых заболеваний

 Замедляют процесс старения

Специалисты по спортивной медицине рекомендуют физические упражнения

(аэробику) 3-5 дней в неделю по 30-45 минут

урок № 12 в клубе рационального питания: 39 комментариев

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