RATIONAL NUTRITION AND ITS PRINCIPLES

AMERICAN JOURNAL OF MULTIDISCIPLINARY BULLETIN ISSN: 2996-511X (online) | ResearchBib (IF) = 9.512 IMPACT FACTOR Volume-3| Issue-10| 2025 Published: |30-11-2025| 164 RATIONAL NUTRITION AND ITS PRINCIPLES https://doi.org/10.5281/zenodo.17679452 M.Rakhmatov Associate Professor of Samarkand Zarmed University Direction of medical work 2nd course student Rakhmatova Dilnura Olimovna Abstract This article presents materials on the chemical composition of food products and their importance, metabolism, rational nutrition and principles of rational nutrition. Keywords Food products, chemical composition, fats, proteins, carbohydrates, vitamins, metabolism. Rational nutrition, principles of rational nutrition. Nature has given man very few opportunities to live a healthy life. Physical education and sports, proper organization of work and rest, rational nutrition - all this embodies a healthy lifestyle. None of these can be ignored. Food is not only a means of providing the human body with the necessary nutrients and energy, but also a means of creating a sense of taste, comfort, and joy that life has created for humans. According to doctors, scientists, and nutritionists, healthy eating habits reduce the risk of cardiovascular diseases by 20-30% and diabetes by 50%. If the diet were properly organized and the body was provided with the necessary nutrients, humanity would be completely free from anemia, food allergies, alcoholism, tooth loss, and joint and bone diseases. Science has convincingly proven the importance of proper nutrition in preventing many diseases. Proper nutrition is especially important for children and adolescents. In many countries, in the years after World War II, it was found that the height and weight of children and adolescents increased significantly compared to their peers in the 1920s and 1930s. This is called acceleration of the development process and is a direct result of improved nutrition. We use the phrases “healthy, conscious, proper nutrition” as synonyms. Proper nutrition is the basis for human growth, development, restoration of health, all-round development of a person, and longevity. Food or food products are all objects and processed products of nature that surround us, nutrients that a person consumes to live, build energy sources. They AMERICAN JOURNAL OF MULTIDISCIPLINARY BULLETIN ISSN: 2996-511X (online) | ResearchBib (IF) = 9.512 IMPACT FACTOR Volume-3| Issue-10| 2025 Published: |30-11-2025| 165 are the structure of the body, the renewal of organs and tissues, and also the source of energy for a person to perform work. Nutrients are divided into 6 main groups: carbohydrates, proteins, fats, vitamins, minerals and water. Nutrients are divided into macronutrients (from the Greek "macro" - small). The human body consists of proteins, fats, carbohydrates, vitamins, water and mineral elements that enter the body with food. Our body has partial reserves of all nutrients, but the reserves and their shelf life differ significantly from each other. The longest “living” amino acids are stored in bones - 7 years, while some amino acids expire after a few hours after eating. The life of water reserves is 4 days, and a person cannot live without water for more than 5-7 days. In this article, we will briefly review the knowledge about rational nutrition and its principles. The main principles of proper nutrition are compliance with the chemical composition of food in accordance with the physiological needs of the body. Failure to comply with these principles can lead to functional changes, pathological conditions and death. The main principles of nutritional balance are the correct provision of biologically active substances - proteins, fats, carbohydrates, vitamins and minerals - depending on the age, gender and general life activity of the organism. The balance between proteins, fats and carbohydrates is very well studied and is taken into account when drawing up a diet. The ratio between proteins, fats and carbohydrates should be 1:2.7; 4.6. The chemical composition of nutrients is determined by the food complex consisting of proteins, fats, carbohydrates, vitamins, mineral salts and water. According to their functional orientation, nutrients are divided into energy (fats, carbohydrates), basic plastic (proteins, a number of minerals, water) and basic catalytic (vitamins, microelements). Nutrients are divided into essential nutrients (carbohydrates and fats) and non-essential nutrients (which include amino acids, all vitamins, and most minerals) based on their necessity. Proteins. Proteins are high-molecular organic substances consisting of amino acids. Proteins are an essential and irreplaceable component of nutrition. It is especially important for growing children and adolescents to have a sufficient amount of protein, because only with such nutrition can the body grow and develop effectively. In the process of life, proteins in cells are broken down and renewed. To support these processes, it is necessary to provide the body with a daily supply of valuable protein with food. Protein is part of the nucleus and cytoplasm of cells. Proteins are important in the human body. Protein, fat, carbohydrate and energy needs of people by age and gender: - Men AMERICAN JOURNAL OF MULTIDISCIPLINARY BULLETIN ISSN: 2996-511X (online) | ResearchBib (IF) = 9.512 IMPACT FACTOR Volume-3| Issue-10| 2025 Published: |30-11-2025| 166 Group Age Protein (g) Fat (g) Carbohydrate (g) Energy (kkal) I 18–29 91 88 378 2800 I 30–39 88 83 365 2700 I 40–59 83 79 344 2500 II 18–29 90 87 412 3000 II 30–39 87 82 399 2900 II 40–59 82 77 378 2750 III 18–29 96 93 440 3200 III 30–39 88 88 426 3100 III 40–59 88 82 406 2950 IV 18–29 102 99 518 3700 IV 30–39 99 95 504 3600 IV 40–59 95 90 483 3450 V 18–29 118 113 602 4300 V 30–39 113 107 574 4100 V 40–59 107 102 546 3900 Women: Group Age Protein (g) Fat (g) Carbohydrate (g) Energy (kkal) I 18–29 78 75 324 2400 I 30–39 75 72 310 2300 I 40–59 72 70 297 2200 II 18–29 77 74 351 2550 II 30–39 74 70 337 2450 II 40–59 70 67 323 2350 III 18–29 81 79 371 2700 III 30–39 79 75 358 2600 III 40–59 75 72 344 2500 IV 18–29 87 84 441 3150 IV 30–39 84 80 427 3050 IV 40–59 80 76 406 2900 Principles of rational nutrition Rational nutrition is important for a person to be healthy and strong, for the normal growth and development of a young organism, and for good working capacity. Rational nutrition is the correct organization of timely provision of the body with nutritious and tasty food rich in various nutrients. Rational nutrition is the provision of nutrients in an amount that ensures the continuous renewal of tissues and organs in accordance with the daily energy expenditure of the body. Rational nutrition guarantees the timely provision of the body with vitamins, microelements and other substances necessary for normal life. AMERICAN JOURNAL OF MULTIDISCIPLINARY BULLETIN ISSN: 2996-511X (online) | ResearchBib (IF) = 9.512 IMPACT FACTOR Volume-3| Issue-10| 2025 Published: |30-11-2025| 167 Rational nutrition requires a clear nutritional regimen, that is, it is necessary to correctly distribute the amount of food eaten during the day, at what time, and how many times it is eaten, and the nutritional value of each meal. There are 4 main principles of rational nutrition. 1. The energy needed by a person throughout his life should enter the body with food. There should be a balance between the production and consumption of energy in the body. 2. Food should meet the physiological needs of the body, contain nutrients in sufficient quantities and in the appropriate proportions. 3. In order to comply with the diet, it is necessary to consume the appropriate amount of food at a certain time during the day. 4. The prepared food must be properly processed by cooks so that its nutritional properties are not lost. All measures should be taken to ensure that the food is eaten with appetite and digested, and sanitary and hygienic rules should be followed to prevent contamination of the product. LIST OF USED REFERENCES: 1. 1). I.F. Povlovskaya i.dr. «Fiziologiya pitaniya» Moskva «Vыsщaya shkola» 1989. 368 str. 2. 2). M. Mo’minova. «Ovqatlanish fiziologiyasi». Toshkent 2007. 3. 3). Parhez taomlar oshxonasi “O’zbek dasturxoni Toshkent “Yangi asr avlodi” 2005 yil. 4. 4). M. A. Maksumova, M. N. Mo’minova, N. B. 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