The history of hygiene of food contains several thousands of years – 26 centuries ago still Hippocrates spoke about it. A basis of the Greek word "hygiene" is the word "health". Thus, the term "hygiene of food" defines the food bringing to human health the greatest benefit – taking into account its age, sex, an occupation, daily physical activity and features of climate in which he lives.
In other words, the hygiene of food first of all designates the need for feedstuffs of any given person depending on conditions of his life. However there are quite certain rules of hygiene of food which will help you to care for the good health daily. Let's list them:
- Every day the healthy food allowance which includes products of all main food groups adhere. Exclude that food which contains a lot of fat and sugar.
- Give preference to products with the small content of sugar. Limit consumption of the simple refined sugars which contain in sweets, soft drinks, sweet juice, honey and jams. All this food has to be on your table as seldom as possible.
- Choose dairy products (milk, yogurt) with fat content in 1-2%. The fat products are rich with the saturated fats burdening an organism.
- Try not to use food with high content of salt – such as salty snack, salty nuts, smoked products, cheeses and products of industrial processing.
- Every day eat, at least, 5 small portions of fruit and vegetables. Be not fond of juice (even of fresh), but with each meal eat a portion of vegetables. The hygiene of healthy food and vitamins go together, hand in hand!
- Olive oil has to be a main type of fat which you use in the food. Try not to include in the diet other vegetable oils and also butter and the saturated fats which are contained generally in animal products. Eat as often as possible fat fish who is a source necessary for our organism (and especially – hearts) Ω-3 fatty acids.
- Eat whole grain and the food rich with natural fibers. Such sources of carbohydrates as potatoes, pasta, rice and bean have to join in the menu every day – prepared, however, with small additive of fat.
- Limit alcohol intake to 1-2 glasses (20 g) a day.
- Train! 30 minutes of fast walking a day are quite sufficient to help you to support the ideal weight and normal level of glucose in blood.
- Be afraid of obesity. If your weight is higher than normal, try by means of healthy nutrition and regular trainings to lose extra kilos. Loss of weight will help you to adjust the level of your sugar also best of all.
Hygiene of food and number of calories necessary for the person
The hygiene of food of each person defines also that number of calories which he needs to receive every day with food. Their number depends on a floor, extent of physical activity, age of the person. Let's provide the general rules existing in hygiene of food today. They make a start from degree of physical activity of the person, and specify how many calories are necessary for him daily on each kilogram ideal (that is, without fat) the weight of the body.
Small physical activity: 25-30 calories/kg
Average physical activity: 30-35 calories/kg
Heavy physical activity: 35-40 calories/kg
Playing sports: 30-40 calories/kg
Professional athletes: 40-50 calories/kg
People of senile age and low physical activity: 20-25 calories/kg
As for a sex of the person, the hygiene of healthy food suggests to count a necessary daily diet of calories as follows:
Small-average physical activity:
- men – body weight x 33
- women – body weight x 28.6
Average-sufficient physical activity:
- men – body weight x 35.2
- women – body weight x 30.8
Big physical activity:
- men – body weight x 37.4
- women – body weight x 33
Very big physical activity:
- men – body weight x 39.6
- women – body weight x 35.2
Pay attention! If you are more than 30 years old, subtract from the received result 10 calories for each additional year.
Thus, considering the personal scheme of hygiene of food, you can be guided by the calculations given above.
Small secrets of hygiene of food
The hygiene of food is impossible without hygiene of storage of food, their preparation, and observance of the general rules of hygiene in kitchen. In principle, these rules are familiar to all, however we will repeat them once again. So, to avoid problems in hygiene of food, try not to forget about the following:
- Have at least four cutting boards in kitchen: for bread, for cheeses sausages, for vegetables fruit, for meat fish.
- You store products in the fridge in closed form. Now the industry offers a huge number of tanks of various forms and the sizes. Spend for them – it is not so expensive.
- Having come from supermarket, be not too lazy to wash up the apples brought from there, tomatoes, cucumbers – and put them separately from each other. Periodically check whether any fruit (vegetable) began to spoil.
- Change more often rags which you wipe from a table, and sponges which you wash the dishes. At least once in a week disinfect sponges in the microwave, leaving them in it for 1-2 minutes.
- Warming again any food, you bring it to boiling.
- Shift the food eaten by someone from a plate in the general pan (a frying pan, a baking sheet, a roasting pan …). Put it in separate capacity, and next time warm it also separately.
- When cooking do not forget the golden rule of our grandmothers: the spoon which visited at you a mouth has to be washed up! It means that every time when you check whether it is enough in salt soup (whether rice cooked whether potato … is ready), you should or take other spoon, or to wash that which you use. Do not take in head "to dive" into the preparing food the spoon licked by you in the presence of guests who came to a table before the fixed time. They, most likely, will tell nothing to you out of politeness. But, with a bigger share of probability, they will hardly touch a dish in which you put all the heart and soul – also out of politeness having thought up some excuse.
Speaking about hygiene of food, we will tell two words and about the culture of food. Eat at the clean and beautifully removed table. On sale there are inexpensive services which perfectly can serve you every day. The green branch in a simple vase will look not worse than expensive flowers in crystal. And one more detail. Please, have a separate sugar spoon in a sugar bowl! It – too one of small secrets of our grandmothers. And who better them knew that on small secrets the biggest house keeps?
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