Modesty

Sport surrounds us almost from birth, in kindergarten, school, college. Many choose it as their profession. And this is greatly facilitated by the huge and ever-increasing popularity of sports and sports lifestyles.
This article will not be about "sports nutrition" i.e. anabolic drugs and various dietary supplements, information about which can be found on specialized resources, and the positive impact of which on the body causes us certain doubts, namely, how to eat regular food while playing sports.

The human body needs to get enough carbohydrates and proteins every day, as well as some fats, vitamins, minerals and plenty of water. The effectiveness of sports activities is associated with a significant activation of protein synthesis in working muscles. The formation of the necessary protein structures that ensure the specific work of the muscles is associated with an increase in gene activity and requires a complete protein diet. In people experiencing great physical exertion, nonessential and essential amino acids in the diet should be contained in certain proportions. Unfortunately, our usual diet does not provide the body with a sufficient amount of easily digestible proteins, especially amino acids, in the required ratio. Therefore, with increased muscular activity, there is a need for additional protein nutrition or the use of special products of increased biological value (with the optimal content of essential amino acids, vitamins, mineral salts, etc.).

The main function of proteins is to form and repair the tissues and cells of the body. Carbohydrates are the main source of energy needed by the body during heavy physical exertion. Fats are the second most important source of energy. During physical activity, more proteins, carbohydrates and fats are required than in their absence.

If you've done a good physical job but haven't eaten for 5 hours, your blood glucose levels drop so much that exercise becomes excessive. If there are no obvious painful sensations, it still negatively affects endurance and the ability to concentrate in the process of exercising. Try to eat within two hours of finishing class. If exercise suppresses your appetite, grab a high-carb snack as soon as possible. Here are a few dishes that are perfect for this: oatmeal cookies, fruitcake, pasta with vegetables, fish or chicken, baked potatoes with low-fat seasoning, boiled rice and sweet corn salad, fruit salad with oatmeal, vegetable stew.

Carbohydrates are digested at different rates, so blood sugar levels can rise slowly or quickly.

The starch contained in potatoes, bread and rice gives up its energy slowly, and the simple carbohydrates contained in jam, honey, fruits, juices quickly.

"Energy-fast" foods (raisins, bananas, honey, jam, glucose, candy, chocolate, sweet biscuits, as well as rice, bread, sweet corn, potatoes, beans) are best consumed before exercise; moderate-speed foods (pasta, oats, sweet potatoes, oatmeal, grapes, orange, oatmeal cookies) that increase blood sugar levels - immediately after exercise; and "low speed" (milk, yogurt, ice cream, apples, plums, grapefruit, dates, figs and legumes) even later.
Let's make sure that physical education and sports are not the same thing. Studying for yourself or studying to get medals are completely different things. The common thing in these two concepts of “physical education” and “sport” is what means are used for this, mainly physical exercises and games.

Hardening and massage. Hardening should be tried to be carried out in such a way that it causes a good, joyful mood in the child. The procedure is performed incorrectly if the baby is restless during it. Hardening procedures are stopped if the child is ill, with increased excitability (irritability, sleep disturbance, increased tearfulness and refusal of the breast, etc.). From the end of the 1st month of life, it is useful for the child to do massage, and from the 2nd month - gymnastics, but first it is necessary to show the child to the doctor and agree on the introduction of this procedure with him. Massage is carried out daily, always at the same time, 30 minutes after eating. The duration of classes is 5-12 minutes. Each technique is repeated 4 to 6 times. For children aged one and a half to three months, the following set of exercises can be recommended, which consists of massage techniques (stroking) and active movements based on unconditioned reflexes: hand massage, leg massage, laying on the stomach, back massage, stomach massage, foot exercises , extension of the spine in the position on the side.Sport. Just one word, but how much it means! Going in for sports is a certain type of human activity aimed at achieving a given result in the physical development of a person.

Sport is an integral part of physical culture, in which the main emphasis is on the very physical development of a person, strengthening his health and well-being.

First, he needs to run a little to warm up. If the baby is reddened, you can be sure that his feet are not cold. Then he can take off his boots and stand on the snow, at first literally for seconds. Then quickly wipe the feet from the snow with a diaper and put them on, starting with the foot that he first put on the snow. Then again you need to run in felt boots. The duration of a run in the snow is very short at first, then you can increase it. The child will especially like this procedure if performed by the whole family 2 times a week.Hardening is a training of the body's defenses, which teaches it to better endure cold, physical activity, etc. Hardened children later endure changes in humidity, cold and heat more easily, and are less susceptible to colds and other diseases. Hardening and exercise strengthen the nervous system, promote the development of muscles and bones, improve the functioning of the heart, lungs, digestive and excretory organs, blood composition and metabolism, increase immunity to the action of pathogenic factors. When carrying out hardening procedures, one should be guided by the following principles: early start, gradualness and systematicity. It is necessary to take into account the individual characteristics of the child. Means of hardening are simple and affordable. It is only important to discard many ingrained prejudices and not to wrap up children, not to be afraid of fresh air; systematically, 4-5 times a day, ventilate the room, and keep the windows open in the summer - after all, window panes do not let in the ultraviolet rays necessary for a growing organism. It is strictly forbidden to smoke in the room where the child is located. Changing diapers, changing clothes, un******ng a newborn before bathing - the first air baths, the first tempering procedures. For an infant, the air temperature both in the room and outside during an air bath should be at least 22 '. After appropriate training, the temperature in the air bath can be 20 and 18 '. Air baths must be carried out carefully: their duration at first should not exceed 2-3 minutes. Gradually, the time is increased and for children up to 6 months of age it is adjusted to 15 minutes, and for children of 6-12 months - up to 20-25 minutes. The procedure can be repeated 2 times a day. Weakened children or those who are not accustomed to cool air should expose their bodies gradually: first, arms and legs, then to the waist, and, finally, leave the baby completely undressed. In summer, air baths are best done outdoors under a canopy or in the shade of trees, where diffused sunlight is rich in ultraviolet rays.