How to calculate how much I need to eat and where to start? Basic principles of healthy eating.

Decisions are made by majority, ⅔ or 100% of votes

The quorum for making the majority of decisions at general meetings of owners of premises in an apartment building is fixed in Part 1 of Art. 46 Housing Code of the Russian Federation. This article provides several options for making positive decisions depending on the type of issue:

• by a majority of the total number of votes of the owners in the house participating in the meeting;
• 50%+1 vote of the total number of votes of all owners of premises in an apartment building;
• at least ⅔ votes from the total number of votes of the owners of premises in an apartment building.

In the Housing Code of the Russian Federation there is another option for the number of votes that owners must give for a question at the OSS in order for it to be accepted: 100%, that is, all owners in the house must vote “for” (Clause 1, Part 2, Article 44 of the Housing Code of the Russian Federation , part 1 of article 46 of the Housing Code of the Russian Federation).

The meeting is considered legitimate if it was attended by owners who have more than half of the total number of votes in the house (Part 3 of Article 45 of the Housing Code of the Russian Federation). Let's talk about how many votes are used to make decisions on issues that are most often brought up at general meetings of owners of premises in apartment buildings.

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How much protein per day is safe to consume?

When switching to a protein diet and significantly increasing its consumption rate, people begin to struggle with the question of how much protein can be consumed in one day without causing harm to health. Recent research by scientists has proven the absence of any connection between the amount of protein-rich foods consumed and the occurrence of pathologies in the body. The experiments carried out have authoritatively proven that a large amount of proteins coming from food does not in any way affect the condition of the internal organs.

In addition, during the research, an improvement in the condition of the heart muscle was observed when additional protein dishes were included in the diet. The increased amount of protein per kg of body weight of the people participating in the experiment had a positive effect on the functioning of their liver and kidneys. Overall metabolism increased and well-being improved. You can safely increase the volume of protein products consumed without any fear for your health. But whether you need a large muscle mass gained through increased consumption of proteins, you need to decide for yourself.

Simple majority to approve mandatory issues

Mandatory for all general meetings are questions about the selection of the chairman, secretary of the meeting and members of the general commission. This group includes questions about the procedure in which owners are notified about the upcoming meeting and about the decisions made at the general public meeting, if the management organization, homeowners association or residents of the house want to change the procedure established in the Housing Code of the Russian Federation.

Also, meeting participants must determine where copies of the decisions and minutes of the OSS will be stored: this can be done once for all meetings or for each OSS separately.

On these issues, a positive decision is made by a simple majority of the number of votes of the owners present at the meeting, that is, 50% + 1 vote of the number of votes present at the meeting.

A simple majority chooses the method of managing the house and the composition of the MKD council

The owners of each apartment building must decide how the house will be managed: directly, with the help of a management organization or an HOA/housing complex (Part 2 of Article 161 of the RF Housing Code).

The issue of choosing a management method is adopted at the general meeting of owners by a simple majority (Clause 4, Part 2, Article 44, Part 1, Article 46 of the RF Housing Code). The same number of votes should be cast for the organization proposed to manage the house, approval of the terms of the management agreement with the selected management organization, as well as for termination of the contract with the previous management organization if the owners decided to change the organization.

The owner must give 50%+1 vote to the OSS to approve the amount of payment for residential premises proposed by the management organization in accordance with the management agreement (Part 7 of Article 156 of the Housing Code of the Russian Federation).

A simple majority of votes of the owners present at the OSS is required to select the persons who will constitute the council of the apartment building and its chairman. But the chairman or council of the house can be given additional powers to make decisions on carrying out routine repairs of common property only with the consent of the owners who have 50% +1 vote of the total number of all votes in the house (Part 1 of Article 46 of the Housing Code of the Russian Federation, clause 4.2 Part 2 of Article 44 of the Housing Code of the Russian Federation).

Owners can grant the chairman of the council of apartment buildings additional powers to make various decisions on managing the house only if at least ⅔ of all votes in the house are cast for this decision (clause 4.3, part 2, article 44 of the Housing Code of the Russian Federation, part 1 Article 46 of the Housing Code of the Russian Federation).

If the OSS raises questions about establishing the amount and payment of remuneration to the chairman of the house council, then the decision must be supported by the owners who have a majority of the votes of the owners present at the OSS.

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Issues regarding major repairs are decided by a simple majority, majority or ⅔ of all votes in the house

Questions on various aspects of capital repairs can also be partially classified as mandatory: almost all houses are required to decide on the method of forming a capital repair fund, and, if necessary, on carrying out such repairs. Therefore, owners in most apartment buildings must consider these issues at the OSS.

The number of votes required for a positive decision on various aspects of the overhaul depends on the nature of the issues. In order to make a decision on how the capital repair fund will be formed, who will open a special account, if this is how the owners decided to save funds for major repairs, the OSS participants who have a majority of votes from the total number of votes in the house must be in favor.

At least ⅔ votes in the house must be cast when establishing the size of the contribution for capital repairs and the size of the capital repair fund above the minimum and when agreeing on a loan or credit, the terms of the loan agreement and the person who will be authorized to issue such a loan (clause 1, 1.1- 1, 1.2, part 2, article 44 of the RF LC, part 1, article 46 of the RF LC).

But the main part of the issues on major repairs are adopted by a simple majority of votes from those participating in the meeting in accordance with clause 5 of Part 2 of Art. 44 Housing Code of the Russian Federation, for example:

1. Approve the list of works and services, terms, estimates, contractor.
2. Determine the procedure for providing payment documents for payment of contributions for major repairs.
3. Determine the credit organization to open a special account, approve the text of the agreement with such organization.

What determines glue consumption?

Consumption is affected by:

• Varietal category of aerated blocks: the seam between blocks of the 1st category can be 1-2 mm; blocks of the 2nd category are laid on a layer 3–5 mm thick.
• Type of tool used. The solution can be applied using a spatula-comb. In this case, it all depends on the size of the teeth. To obtain a masonry layer of 1 mm, you should use a spatula with 3 mm teeth. The best result will be obtained if you use a carriage for the adhesive solution.
• Weather conditions – temperature and humidity of the surrounding air.
• Conditions for preparing the solution - water temperature, cleanliness of the dishes, serviceability of spatulas and carriages.

When calculating the need for glue, you should also take into account the fact that every third seam will be enlarged - it will contain reinforcement, and, according to technology, it must be tightly closed with mortar.

To be completely sure that materials will be purchased in abundance, the consumption rate should be increased. We recommend taking the joint thickness not 1 mm, but 3 mm as the optimal base value for calculating the requirement.

The common property of the house is provided for use with the consent of ⅔ of all votes in the house

The common property in the house belongs by right of common shared ownership to all owners of premises in an apartment building, therefore the decision to provide it for use by third parties is made by ⅔ of all votes in such a house (clause 3, part 2, article 44 of the Housing Code of the Russian Federation, part 1 Article 46 of the Housing Code of the Russian Federation).

With this number of votes, the owners at the OSS decide to transfer for use a part of the land plot if it is part of the building’s property, for example, for laying communications, placing advertising, equipment or for other purposes.

⅔ votes of their total number in the house, decisions are made on the amount of payment for the use of the common property of the owners by third parties under concluded agreements and on granting the management authority the authority to conclude such agreements on behalf of the owners.

At the same time, the owners can approve the procedure and terms within which the management company will report to the owners on the execution of such agreements by a simple majority of the number of votes present at the OSS.

⅔ votes of all owners in the house are required to establish an easement on the land plot and the limits of its use in the event that the local area is registered in the cadastral register and included in the common property of the house (Clause 2, Part 2, Article 44 of the Housing Code of the Russian Federation).

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The reduction of common property must be agreed upon by all owners in the house

Common property in an apartment building can not only be provided for use by third parties or rented out, but also changed as a result of redevelopment, reconstruction, or the inclusion of new elements.

So, if the owner brings to the OSS the issue of reorganizing his premises, during which part of the common property of the house will be added to it, then such work requires the consent of all owners in the house, that is, 100% of the votes (Part 3 of Article 36, Part 2, Article 40 of the Housing Code of the Russian Federation). After all, they entail a reduction in the common property that belongs to all owners in the apartment building.

If the reconstruction or reorganization initiated by the owner of the premises does not entail a decrease or increase in the common property in the house, then such work requires the consent of the owners who own ⅔ of all votes in the house (Clause 1, Part 2, Article 44 of the Housing Code of the Russian Federation, Part. 1, Article 46 of the Housing Code of the Russian Federation).

How much protein do you need per day to feel good?

Every second, metabolic processes occur in the human body associated with the formation of new tissues and nerve fibers. Proteins supplied from outside actively participate in them. For a particular person, the amount of protein per day consumed during metabolic processes will depend on the following factors:

• health status;
• physical activity;
• nutrition;
• body mass;
• age.

When figuring out how many grams of protein a healthy person needs per day, scientists talk about 1.2-2 grams per 1 kg of total body weight. But you shouldn’t try to consume a large amount of protein food “in one sitting” - more than 30-35 grams of proteins consumed at a time simply will not be absorbed. The excess amount of this important element will simply be eliminated from the body. For rational absorption of protein products, it is necessary to divide their consumption into small portions, which are consumed every 3-3.5 hours.

To introduce restrictions on the use of a land plot, you must receive at least 2/3 of the votes

Owners often have questions about how many votes should be cast in order to install a video surveillance system, fencing, landscaping and landscaping elements in the house.

Thus, if the OSS raises questions about the limits of use of the land plot on which the house is located, including the introduction of restrictions on its use, the installation of fences, decisions on them are made by a majority of at least 2/3 of the votes of the total number of votes of the owners of premises in the apartment building ( clause 2, part 2, article 44 of the Housing Code of the Russian Federation).

For the installation of flower beds, trash cans, a playground or a parking lot, in order for the owners to make a positive decision, they must cast a “for” majority of votes from the total number of votes taking part in this meeting (Clause 2.1, Part 2, Article 44 of the Housing Code of the Russian Federation, Part 1, Art. 46 Housing Code of the Russian Federation).

Also, by a majority vote of the total number of votes taking part in this meeting, the following questions, which are quite popular among the owners and management entities, are approved at the OSS:

1. Installation of video surveillance and approval of tariffs for system maintenance.
2. Establishment of a concierge service and approval of tariffs for payment of services.
3. Installation of intercoms, automatic locking systems.
4. Installation of motion sensors.
5. Equipment of recreation areas in the local area: benches, tables.

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Proteins, fats and carbohydrates

Proteins: - the main structural component of the cell; - used for “repair”, development and preservation of body tissues; - is a source of formation of hemoglobin, enzymes and many hormones; - serve as sources of antibody formation to prevent diseases; - are a source of energy.

For human development and metabolic processes in his body, 22 amino acids are needed. Of these, 11 or 12 are called replaceable, because the body synthesizes them itself, the remaining 8 or 9 are called essential amino acids because they are not synthesized in our body, but come from food. In the absence of one of the essential amino acids in the diet, the formation of proteins containing this amino acid, necessary to preserve the composition of the tissue, ceases. A food source of protein that contains all the essential amino acids is called a complete protein. These are meat, fish, poultry, eggs and milk. Proteins found in vegetables and grains are called incomplete proteins because they do not contain all the essential amino acids. People who preach vegetarianism may disagree with this. Before switching to a vegetarian diet, you should read the relevant literature and consult with a specialist.

How much protein do you need? Studies have shown that on average the required amount of protein ranges from 0.8 to 2.4 grams. per kg body weight. If your goal is to gain muscle mass, you need to consume from 2 to 2.4 grams. protein per kg of body weight. But no more than 2.4 grams. per kg! Excessive protein consumption can have a negative impact on health because it puts extra strain on the kidneys to excrete unused amino acids.

Protein products include: meat, fish, poultry, dairy products, eggs. Learn to carefully read labels on products, especially dairy products (sweet curd or yogurt can hardly be classified as protein products, there is a huge amount of carbohydrates, and only 3-5 grams of protein, so buy compressed cottage cheese in packages - it contains more protein and less carbohydrates, fat content no more than 5-9%). It is better to buy “live” products with a short shelf life (for example, open milk cannot be kept in the refrigerator and will not spoil within two weeks).

Carbohydrates: - the main source of energy; - regulate the metabolism of proteins and fats; - are the ONLY source of energy for the nervous system; - are a source of glycogen synthesis in the liver and muscles.

Carbohydrate products include: cereals, pasta, pastas, bread, flour products, milk, sugar, honey, fruits, dried fruits, vegetables (there are starchy vegetables especially rich in carbohydrates - potatoes, carrots, beets, and there are also practically carbohydrate-free ones - cucumber, broccoli etc.), alcohol (also a high-carbohydrate product, and the higher the degree, the more sugar it contains. Be careful if you want to dry yourself out by drinking a bottle of wine every day - you are unlikely to succeed). Almost pure carbohydrates are refined sugar, purified molasses and cereal starch. Only carbohydrates are mainly found in various sweets - honey, jelly, sweet drinks, candies.

Carbohydrates are divided into simple and complex.

Simple carbohydrates have a high glycemic index. Fast carbohydrates have a very high rate of absorption from the gastrointestinal tract, so they cause an immediate increase in blood sugar and a significant release of insulin. Insulin lowers blood sugar by turning it into fat. Sometimes this leads to a drop in sugar levels below normal and the occurrence of carbohydrate hunger. As a result, a person again consumes sweets, thus creating a vicious circle that leads to obesity. Try not to eat simple carbohydrates after 2 pm. Simple carbohydrates include (baked goods, white flour products, chocolate, sweets, jam, sugar and sugar-containing products, bananas and starchy vegetables and sweet fruits, all sugary drinks, including juices).

Complex carbohydrates - their absorption occurs gradually as energy is consumed in the body. At least 50% of your daily calorie intake should come from carbohydrates. It is most important to take complex carbohydrates before starting a workout in an amount of at least 40 g. They are absorbed slowly, over several hours, and evenly saturate the blood with glucose, which ensures constant blood sugar levels. Your endurance will improve and fat will burn better when you consume slow carbohydrates immediately before your workout. Slow-release carbohydrates maintain stable energy levels and help keep you full long after eating. They can also reduce the amount of calories you consume, which will help you lose weight while still having enough energy to workout. Slow carbohydrates include: durum wheat pasta, whole grain bread, cereals (it is better to replace white rice with brown rice, and completely avoid semolina), non-starchy vegetables (cabbage, beans, spinach, zucchini, tomatoes, cucumbers), legumes and soybeans. (they can also be classified as protein products), fruits (apples, pears, grapefruits).

What's with the "no carb"? A restrictive, low-calorie, low-carbohydrate diet results in the majority of weight loss being due to water loss rather than fat loss. Such diets limit carbohydrate intake, leading to depletion of carbohydrate reserves in the body. The body's transition to using free fatty acids as an energy source can lead to ketosis, which further increases water loss. It is optimal to reduce body weight by 500 grams. – 1 kg per week.

Fats: - are an integral part of cell membranes and nerve fibers; — the main source of energy at rest (up to 70%); — envelop the main organs of the body (protective function); — ALL STEROID hormones are formed from cholesterol; - ensure the absorption of fat-soluble vitamins and transport them throughout the body; - the subcutaneous layer of fat ensures the retention of heat in the body.

Fats are found in both carbohydrate and protein foods. Fats are saturated and unsaturated. Animal fats contain more saturated fat than plant fats (the exceptions are palm and coconut oils, which are also saturated). Significant consumption of saturated fat can lead to cardiovascular disease and cancer. The recommended fat intake is 30% of total calories (of which no more than 10% is saturated fat). To avoid exceeding the recommended 30%, choose products containing no more than 3 grams of fat per 100 kcal. Forget about frying in butter and lard.

Separately, a few words about oils. Olive oil, sesame oil, and flaxseed oil are useful. As a last resort, you can also use regular sunflower oil. It is better to add oils to salads without subjecting them to heat treatment or heating, that is, it is better not to fry anything (especially with butter). A day, 1 tablespoon of oil in a salad is fine. Nuts also contain a lot of fat. The healthiest nuts are almonds, followed by walnuts and brazil. You can afford 6-9 pieces a day. There are controversial opinions about peanut butter; some eat it in large quantities, relying on its low carbohydrate content, while others do not eat it at all, knowing that peanuts are one of the most genetically modified foods in the world. Decide for yourself.

Issues of payment for utility services are resolved at the OSS by a simple majority

Since the entry into force of No. 59-FZ, owners of apartment buildings have the right to the OSS to decide to switch to direct contracts with resource suppliers, excluding the building management organization from the process of providing utilities.

Issues regarding the conclusion of direct contracts with resource supply organizations for the supply of utility resources to the premises of the owners are approved by a simple majority: 50% + 1 vote of those present at the meeting.

The same number of votes is required to approve the texts of agreements with resource suppliers, as well as an agreement with a regional operator for the management of municipal solid waste.

Separately in this group, for decision at the OSS, we can highlight the issue of the procedure for determining the amount of payment for utility resources supplied to the house for the maintenance of the common property of the owners. Owners can approve the calculation of fees based on the standard, average monthly consumption or ODPU readings by casting “for” more than 50% of the total number of votes of OSS participants.

The majority at the meeting approves the information system for absentee voting

The Housing Code of the Russian Federation provides for the possibility at a general meeting of owners to approve the use of information systems, including the GIS housing and communal services, for conducting the following OSES, to select an administrator for the general meeting (clauses 3.2 - 3.4 of part 2 of article 44 of the Housing Code of the Russian Federation).

The following issues are adopted by a simple majority at the OCC:

1. Selecting an information system for absentee voting and an OSS administrator.
2. Approval of the procedure for the administrator to accept decisions of owners and the timing of voting in absentia using the system.
3. Approval of the Regulations on the procedure for conducting OSS using the selected information system.

Entrust the collection of decisions and counting of votes to the “OSS 100%” service and the “My Apartment” information system

It is not always easy to prepare documents with the correct wording of agenda items and correctly count the votes of owners at the OSS. Our “OSS 100%” service will come to the aid of managing organizations, homeowners associations and residential complexes, which will help you automatically generate a notice of the upcoming meeting, obtain a register of owners, prepare a voting ballot and draw up a protocol with the voting results.

In this case, the MA may invite owners to agree on the use of the “My Apartment” information system for absentee voting. This will greatly simplify the life of the management company and the owners.

Try holding a general meeting of premises owners in an apartment building using the “OSS 100%” service and using the “My Apartment” information system. We are sure you will see the difference.

Parameters influencing diet choice

The diet should be based on the characteristics of the body and the required amount of nutrients. To calculate how many calories you need per day, you should consider:

• daily activity level;
• age and gender, since men need to consume more calories than women;
• availability of training;
• body parameters, which include height and weight;
• usual diet.

You can calculate how many calories you need per day to lose weight yourself using formulas or using an online calculator. For example, nutritionist Lydia Ionova not only explains each step in the calorie counting formula, but also teaches how to build a food pyramid. And American doctor Holly Phillips is convinced that by finding out how many calories you need to consume per day, you can get rid of fatigue.

Thus, having the necessary calculations in hand and knowing how many calories you need to eat per day, you can adjust your diet and achieve the expected results faster.