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Как нужно питаться во время учебы?

Всем привет! Сегодня мы поговорим о правильном питании во время учёбы, а также о комплексе витаминов и лекарственных препаратов, которые помогут вам действовать продуктивно. Школа и университет отнимают так много времени и сил, что многие совершенно забывают о пище. Обучаясь в образовательных учреждениях, не стоит забывать, что правильное питание – залог хорошего здоровья и, как следствие, отличной учёбы! Особенно сейчас, в пандемию, когда большинство из вас учатся на дистанционном режиме, который по своей сути дается нам сложнее, чем очная форма обучения.

Нехватка живого общения, большая нагрузка сказывается на нашем психическом и физическом здоровье, включая питание. Если бы с начала пандемии холодильнику платили по 10 рублей за каждое открывание двери, то его состояние было бы не так далеко от доходов богатого миллионера. Поэтому на сегодняшний момент важно сбалансировать приемы пищи. И сейчас я совместно с нутрициологом Аленой Трусовой приведу несколько советов, которые помогут вам скорректировать ваш рацион.

Следите за качеством еды

Никаких голодовок, жестких диет. И так же избегаем чрезмерного употребления вредной еды (смотрим на состав продукта)!

Фастфуд, пельмени конечно вкусно, однако необходимо помнить, что пользы от такой еды никакой нет, только пустые калории, которые не дают организму ничего, кроме лишнего веса, проблем со здоровьем и нарушения работы ЖКТ.  НО! Это не значит, что нужно полностью отказываться от вкусняшек, достаточно научиться грамотно их вписывать в рацион. Для начала нужно понаблюдать над привычками и особенностями в конкретном случае, мягко скорректировать и задаться вопросом «а что хочется, что люблю и как это совпадает с моими целями?»⠀

Физически, организм каждый раз дает нам понять, что ему надо для удовлетворения потребностей. И всегда нужно слушать, что говорит нам наше тело. Это сложно, но если регулярно прокачивать этот навык, то и сохранять желаемую форму будет гораздо легче без  каких-либо жестких ограничений и дискомфорта!⠀
И это тоже проверено.⠀ Во время обучения организму необходимо получать питательные вещества и витамины, поэтому отказываясь от полноценного приёма пищи или, употребляя, только вредную  –  вы не можете получить оптимального количества тех самых полезных компонентов и энергии.  Как следствие, это может привести не только к проблемам со здоровьем, но и к плохой успеваемости.

А любимые вкусняшки допустимо употреблять в первой половине дня, добавляя их К ПОЛНОЦЕННОМУ ЗАВТРАКУ ИЛИ ОБЕДУ. Если же «запрещенка» в качестве отдельного приема пищи, то к ней добавляем овощи/листья/зелень, чтобы благодаря клетчатке, содержащейся в этих продуктах, организм мог переварить и вывести из организма все не нужное.

Во всем нужно разнообразие!

 ПРАВИЛЬНОЕ ПИТАНИЕ для каждого своё! И это не только наши любимые гречка, курочка. Наоборот, от однообразного и очень ограниченного питания долгосрочных результатов не будет, да и пользы для здоровья организма тоже!⠀Старайтесь каждый день есть разную пищу. Но это не значит, что должен быть ежедневный шведский стол, и все продукты должны быть супер дорогие. Просто разбавляйте каждый свой день какими-нибудь полезными продуктами, в особенностями овощами, зеленью, листьями. Например, к обеденной той же грече с курицей добавьте салат, овощи, квашеную капусту. Так организм сможет лучше переварить приём пищи и вывести продукты распада (особенно это актуально в те приемы пищи, где есть белок животного происхождения, то есть мясо или рыба).

Важно планировать свой рацион

Наша активность, успеваемость по учебе, прекрасное самочувствие напрямую зависит от того, даём ли мы организму все необходимое для работы. Поэтому не пропускайте приемы пищи, как минимум, завтрак, обед и ужин должны быть! Очень часто бывает так, что слишком много задают или есть контрольная, к которой нужно тщательно подготовиться.  И, казалось бы, времени на готовку нет, а есть надо. В этом случае можно сделать бутерброд из цельнозернового хлеба/хлебцев с творожным сыром, авокадо, яйцом, паштетом и прочее. Так же можно это дополнить салатом (но не только с огурцами и помидорами, это не будет является полноценным приемом пищи, смело добавляем листья, зелень и обязательно поливаем растительные маслом первого или холодного отжима). Так же могут выручить орехи, ореховые пасты, фрукты, сухофрукты, ягоды.

Помните о БЖУ

Нашему организму, чтобы нормально функционировать, нужны все нутриенты. Много белка содержится в мясе, рыбе, твороге, морепродуктах, яйцах. Жиры в большом количестве можно найти в растительных маслах, сливочном масле (не менее 82% жирности), орехах и ореховых пастах, сыре, сметане, жирной рыбе, авокадо, горьком шоколаде, семечках. Не забываем про углеводы, в приоритете медленные: крупы, каши, цельнозерновые продукты (хлеб/хлебцы) и бобовые (фасоль, горох, чечевица и т.д), так же допустимы фрукты и сухофрукты как источники быстрых углеводов.

Вода!

 Очень важно пить как можно больше воды. Она очищает организм от вредных токсинов, насыщает ваше тело энергией, укрепляет мышечный тонус. Кроме того, она отлично утоляет голод. Вы можете посчитать необходимое количество воды в день самостоятельно, умножив свой вес на 30мл.

Не забываем про завтрак

С завтрака начинается наш день, поэтому очень важно есть утром плотно. Благодаря полноценному завтраку наш организм получает питание, энергию, возможность полноценной умственной активности. Завтрак — это не только каши! Он должен быть насыщен и углеводами, и белками, и жирами. Если вы выбираете завтракать кашей, то обязательно добавляем к ней масло или яйца (можно и то и другое), если выбираете завтракать яйцами, то к ним добавляем обязательно ц/з хлеб или хлебцы, например, с сыром и авокадо.

С первого раза может показаться, что все вышеперечисленное очень сложно воплотить в реальность, но не пугайтесь!

Просто помните, что:

  • стоит запастись терпением! Процесс будет медленнее, но зато вы можете быть уверенны, что это надолго
  • не забываем включать вкусняшки в свой рацион (но только планируя их и не часто), а лучше эти вкусняшки делать из правильных продуктов и самим, тогда можно хоть каждый день (в разумных количествах конечно)
  • все, что вы делаете, делайте с удовольствием
  • и, главное, рациональное питание — базовая потребность здорового и функционального организма. Он ежедневно выполняет огромную работу, наша задача помогать ему в этом. Заботьтесь о себе, если хотите быть здоровыми, функциональными, энергичными.
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