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volume 4, issue 5, 2025
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THE IMPACT OF HEALTHY NUTRITION ON THE HUMAN ORGANISM
Baratova Ra’no Shomuratovna
Senior Lecturer, Department of General Hygiene and Ecology,
Samarkand State Medical University
Annotation:
Rational nutrition is a scientifically based nutrition system aimed at maintaining
human health and efficiency, which ensures a balanced intake of nutrients necessary for the div.
This principle helps to meet the physiological needs of the div, prevent diseases and extend life
expectancy. Rational nutrition is based on the consumption of proteins, fats, carbohydrates,
vitamins and minerals in the correct ratio and is an important factor in a healthy lifestyle.
Keywords:
rational nutrition, healthy nutrition, balanced diet, nutrients, vitamins, minerals,
eating habits, healthy lifestyle, metabolism, energy balance.
Introduction.
Rational nutrition is important for maintaining human health, ensuring normal
development of the div and high working capacity. Proper nutrition helps not only to live a
long life, but also to prevent various diseases. This article discusses the basic principles of
rational nutrition, useful and harmful products, as well as the importance of proper nutrition. The
concept of rational nutrition rational nutrition is a diet that fully satisfies the physiological needs
of the div and contains a balanced amount of necessary nutrients.
It is known that proper nutrition plays a major role in the overall health of people. Full
compliance with the rules of rational nutrition ensures the proper assimilation of nutrients
received from the external environment by the div in tissues and cells. Eating and digestion are
complex biochemical and physiological processes, in which organic and inorganic substances
received by the div undergo various changes with the help of digestive enzymes. The digestion
process is mainly carried out in the digestive tract, and in connection with this, the principles of
quantity, quality and order of nutrition are formed. Therefore, it is considered one of the systems
that connect the div with the external environment since the emergence of living beings.
There are specific concepts and principles of rational nutrition, and one of the most important of
these is the principles of rational nutrition. These are mainly the principles of quantity, quality
and order.
As is known, rational nutrition is understood as satisfying the daily needs of the div for
essential or basic nutrients - proteins, fats, carbohydrates and additional nutrients, in accordance
with the age, gender, physical and mental activity of a person, weather conditions, living
environment, health, etc. These principles of rational nutrition are inextricably linked, and it is
useful for each person to pay special attention to them in their daily diet.
In other words, if any of these principles is not followed sufficiently, for example, if the food
eaten is not in the appropriate quantity depending on the person’s age, gender, etc., or if the
quality of the food consumed is not sufficient, it cannot but affect the physiological processes
taking place in the div. At the same time, if these two principles are fully followed and the third
is not paid attention to, or if food is eaten haphazardly, at irregular times, the principle of rational
nutrition is violated and the corresponding negative consequences are observed possible [3].
In this regard, it is of particular importance for each person to be aware of these dietary rules and
to always follow them in order to maintain their health and protect themselves from various
diseases. According to the results of studies on the specific nutrition of students, their nutrition is
disturbed by a number of components, namely, the amount of animal proteins, vegetable oils,
calcium, ascorbic acid and thiamine in the diet is below the norm.
https://ijmri.de/index.php/jmsi
volume 4, issue 5, 2025
1005
The following violations of the diet are observed among students: 25-47 percent do not eat
breakfast, 17-30 percent eat twice, about 40 percent do not have lunch, 22 percent do not eat
dinner. In addition, they rarely eat hot food, and dinner is eaten very late [2,4].
According to physiological recommendations, the daily energy requirement of students is 2585
kcal for boys and 2434.5 kcal for girls. 12% of the energy value of the diet should be proteins,
and 60% of the total protein should be animal proteins. Fulfilling this requirement guarantees the
full supply of the div with all essential amino acids and their correct ratio in the diet. Fats
should account for approximately 30% of the total energy value of the student’s diet. At the same
time, 30% of the waxy fats should be from vegetable oils. The daily requirement of students for
basic minerals is provided by the intake of 800 mg of calcium, 1600 mg of phosphorus, 500 mg
of magnesium, 2500-5000 mg of potassium, and 10 mg of iron [1].
In order to implement the principle of balanced nutrition in students, it is necessary to strive to
fully match the energy and quality composition of diets with their energy and nutrient
requirements.
Conclusion. Other food components can be spices, insects, microbes and minerals. Usually these
are not the main components of food in terms of quantity, but they are also important. For
example, salt is necessary for a healthy diet, but only in limited quantities. Some types of this
product may contain sodium, chloride, potassium, iodine, bromine and other elements that have a
certain effect on human health [5]. Insects as food are quite exotic subjects, but the high content
of easily digestible proteins makes them potentially good food sources. Finally, spices. In terms
of quantity, they occupy one of the last places among food products. They significantly affect the
taste of food and play a role as a disinfectant in food. In addition, they can act as regulators of
appetite, intestinal peristalsis, and other functions. However, it is important to note that there is
no one food that is good for everyone. For example, radishes are considered a healthy food, but
they can be dangerous for people with stomach problems. Berries are generally delicious and
have health benefits due to their vitamins and antioxidants, but they may not be good for people
with diabetes regulation problems. Therefore, a healthy diet must be individualized.
References
1. Tarasova N. S., Lavrenchuk A. A. Proper nutrition as a guarantee of health and longevity //
Pedagogics, psychology, medical-biological problems of physical training and sports. - 2008. -
No. 4. - P. 120-123.
2. Rolf Unsorg. Encyclopedia of health. Healthy nutrition - M .: "Christina i K", 1994 - P. 21 -
30.
3. Drozhzhina N. A. Features of the formation of eating behavior in the student environment /
Drozhzhina N. A., Maksimenko L. V. // Questions of dietology. - 2012. - V. 2. - No. 2. - P. 27.
4. Kremneva V. N., Solodovnik E. M. Modern proper nutrition - a fashionable trend or benefit //
E-Scio. – 2020. – No. 1 (40). – pp. 221-226.
5. Efroim Gurman, B. Zaripov. Integral nutritional guide. The encyclopedia of the ideas about
nutrition. // Xlibris - USA. – 2023 y. P 148.
