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La distribution rationnelle des produits et la sélection des plats au cours de la journée est l'une des conditions les plus importantes pour une bonne nutrition. Lors de la distribution de nourriture pour le petit-déjeuner, le déjeuner et le dîner, il faut tenir compte du type de nourriture et de la quantité dont un membre de la famille a besoin, en fonction de son âge et de sa profession.
Une personne qui quitte la maison le matin devrait prendre son petit-déjeuner : de longues pauses dans la prise ont un effet négatif sur la capacité de travail et la santé. Prendre trop de nourriture pendant une pause provoque de la somnolence et réduit la productivité. Un adulte devrait manger trois à quatre fois par jour, les enfants et les adolescents – cinq fois.
Toutes ces règles de nutrition rationnelle vous obligent à réfléchir à la façon dont vous devez construire les aliments, comment répartir les aliments tout au long de la journée, quoi cuisiner pour le petit-déjeuner, le déjeuner ou le dîner.
Le matin, la nourriture doit être copieuse, mais pas abondante : elle doit être composée de viande ou de poisson (bouilli, frit), d'œufs, de jambon, de charcuterie, de fromage, de pain, de thé, de café ou de lait. Le matin, il est recommandé de servir de la bouillie (flocons d'avoine, semoule, sarrasin) avec du lait et du beurre, des œufs brouillés naturels et du jambon.
Pour le deuxième petit-déjeuner (après 3-4 heures), il est recommandé de donner un plat chaud, le meilleur de tous les légumes (casserole, crêpes de courgettes, carottes, ragoût, boulettes de viande), sandwichs, thé ou café, lait. Vous pouvez servir des saucisses ou des saucisses pour un deuxième petit déjeuner.
Il est recommandé de préparer le déjeuner, en règle générale, à partir de trois plats, avec un apéritif – à partir de quatre. Pour les premiers plats – soupes, soupe aux choux, bortsch, cornichons à la viande; sur le deuxième – plats de viande, de légumes ou de poisson frits ou mijotés et sur le troisième – compote, gelée, tarte sucrée, fruit.
Pour augmenter l'appétit, vous devez servir un apéritif - une salade, au début un morceau de hareng avec des oignons, de la vinaigrette, etc. Il est recommandé de déjeuner quelque temps après la fin du travail, lorsque le corps a déjà eu le temps de se reposer et un bon appétit est apparu. Si une soupe à la viande est préparée pour le dîner pour le premier (shchi, bortsch, cornichon avec de la viande), le deuxième plat doit être plus léger - à base de légumes, de céréales ou de poisson : et vice versa, si vous choisissez un premier plat plus léger (bouillon avec des légumes , soupe-purée ), puis quelque chose de plus satisfaisant est préparé pour le second - des plats de viande ou de poisson avec un accompagnement.
Le dîner doit être léger et la nourriture doit être prise au plus tard deux à trois heures avant le coucher. Pour le dîner, vous pouvez servir des salades, des fruits avec du fromage cottage et de la crème sure, des œufs durs, des œufs brouillés, des œufs brouillés, des escalopes de légumes, des casseroles de fromage cottage, du lait, des puddings, des jus de fruits.
Si les conditions de travail ou d'autres circonstances ne permettent pas de manger quatre fois par jour, vous pouvez vous limiter au premier petit-déjeuner copieux avant de commencer le travail, le second - pendant une pause au travail et un déjeuner après le travail. La quantité totale de nourriture par jour est déterminée en fonction de la taille, du poids. l'âge d'une personne, les conditions climatiques, la nature du travail et la période de l'année. Il n'est pas recommandé de manger beaucoup de viande. Dans l'alimentation quotidienne, assurez-vous d'inclure des légumes, des herbes fraîches, des fruits et des baies.
Le menu doit être varié. Dans la vie de famille, la variété des aliments accorde en quelque sorte peu d'attention. Toutes les hôtesses ne préparent pas à l'avance un menu pour toute la journée (petit-déjeuner, déjeuner et dîner) et achètent les produits en conséquence. Habituellement, dans la vie quotidienne d'une femme au foyer, il y a 12 à 15 plats qui, en alternance, se répètent d'année en année. En conséquence, la famille reçoit souvent une nourriture monotone.
Lors de la sélection des plats et de l'élaboration d'un régime, la saisonnalité doit être prise en compte. En automne et en hiver, le régime devrait inclure des plats chauds – viande, soupes de poisson et, de plus, plus gras et denses; au printemps et en été – bortsch froid, okroshka, botvinya, soupes de fruits et de baies et soupes de légumes légères sur des bouillons de viande, de légumes et de poisson. Les plats de poisson sont beaucoup plus variés au printemps et en automne lors de la pêche. Au printemps et en été, la maîtresse de maison propose un large choix de produits laitiers variés, œufs, volailles, légumes et herbes, à partir desquels vous pourrez cuisiner une large gamme de plats.
L'hôtesse doit savoir que pour le petit-déjeuner, il est nécessaire de préparer des plats moins exigeants en main-d'œuvre afin de nourrir ceux qui partent au travail à l'heure. Dans ce cas, la présence de produits semi-finis et de cuisson au poids prête à l'emploi aide beaucoup.
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