With proper organization of nutrition, it is important to correctly calculate the time of eating. The fact is that strictly timely intake of nutrients into the body can fully compensate for the energy costs. For a healthy person, it is rational to adhere to a four-time diet. This format of eating allows you to guarantee a uniform load on digestion, while any food is easier to digest and then assimilate.

If we are talking about two meals a day, in which the intervals between meals are from 7 hours, cholesterol in the blood rises, fats actively accumulate, and thyroid function is inhibited. Also, after a long period without food, a person can eat more food than he actually needs, as a result, loading the stomach and the entire digestive system. Long breaks also lead to the active production of gastric juice, which negatively affects the gastric mucosa. But small breaks in meals are also undesirable. At the same time, you do not give the body time for the normal digestion of food, which can lead to an imbalance in the digestive tract.

If the diet is violated, any person will lose the reflex associated with the hunger feeling. Food enters the stomach, which, in fact, is not yet ready to digest it. Appetite drops sharply, food is absorbed worse, gastritis, cholecystitis and other unpleasant diseases of the gastrointestinal tract occur.

It is difficult to form a healthy complex nutrition program without identifying the calorie content of the diet and calculating the proteins’, fats’, and carbohydrates’ balance. A well-designed nutrition plan will allow you to provide the body with the right amount of nutrients, not feel hungry, maintain excellent physical shape and, in general, feel great. To calculate the calorie content of your daily menu, you will need to find out the allowable rate and the number of calories per day. At the same time, it is important to remember about lifestyle. The more sports in your life, the higher the calorie content of food should be.

Depending on lifestyle, age and weight, the daily calorie intake for men ranges from 2000 to 2400 kcal, and for women - from 1800 to 2400 kcal. In this case, the daily diet should contain up to 40% protein, up to 25% fat and up to 50% carbohydrates. To date, there are several formulas according to which you can easily calculate your personal need for calories. For example, the Ketch-McArdle formula, which takes into account the percentage of body fat, is considered popular. Also, no less in demand is the special formula, based on the use of the body area size of a particular person. Use any of these formulas to find out your optimal proteins’, fats’ and carbohydrates’ balance, maintaining your health at a decent level.

The abundance of salt in the daily diet is extremely detrimental to many systems of our body. What are the main recommendations for reducing salt intake? The salt dosage recommended for adults is less than 5 grams daily (equivalent to less than 1 teaspoon). For children aged 2-15 years experts advise adjusting salt intake by reducing the amount of salt as much as possible. During the period of breastfeeding and the introduction of complementary foods, salt should be completely excluded.

If salt is still present in your diet, give preference to an iodized product. Such salt is enriched with iodine, which is extremely important for the health of the brain and psyche in general. How can you reduce your salt intake? Avoid adding salt to food while cooking, remove the salt shaker from your kitchen counter, minimize the amount of salty snacks you eat, and favor foods that are low in sodium. The issue of reducing salt intake should also be supported by the state. We are talking about the introduction of special programs and explanatory talks in schools and industries. It is also important to carry out explanatory work on the importance of reducing the amount of salt in the diet at the food industry and in healthcare institutions.

Every day all of us hear about the benefits of a healthy diet. Everyone talks about healthy recipes, but does not mention how to properly make healthy food tasty. Proper nutrition is becoming something fashionable, rather than vital. What bonuses do people who adhere to the right lifestyle and correct dietary rules receive? First of all, this is life extension due to the improvement of all body systems. Secondly, it is cleansing the body of toxins, strengthening immunity without expensive medications. Thirdly, it is the restoration of the nervous system, a healthy and sound sleep every night.

Healthy eating allows you to reduce weight and keep it at an optimal level. As a result, the work of the heart improves, daily stress on the spine decreases. How to turn healthy food into delicious? Coffee is one of the most popular drinks of our time. It is healthy and tasty, though it’s important not to misuse it. Do not drink coffee on an empty stomach, as this is a rather aggressive product for the mucous membrane. Do not drink more than 1-2 cups of coffee a day, otherwise, instead of cheerfulness and energy, you will get drowsiness and low performance. Snacking during work hours can also be made healthy and tasty, for example, using whole grain bread with cream cheese, chicken fillet, lettuce or other fresh vegetables for a sandwich.

Today, there is a sufficient percentage of obese men in the world. A thoughtful system of healthy nutrition will help to return to former shape and improve health. First of all, nutritionists recommend giving up Americanized food. You will bring a lot of benefits to the body, even if you partially refuse fried potatoes, sodas and chips. All of these products are characterized by minimal nutritional value, lead to extra pounds and increase the risk of developing diabetes.

Also, nutritionists strongly recommend excluding margarine in all its manifestations from the men’s nutrition. It can be found in such foods as biscuits, sweet curds, crackers, ice cream, single use cream (shelf life), candies, 3-in-1 coffee with cream, low-cacao chocolate, sausages. Alcohol may not be completely excluded. A glass of dry wine a day never hurt anyone. But it is better to refuse abundant dosages of vodka and other strong drinks on a regular basis. An even greater danger to men's health is fraught with smoking. However, it has not benefited anyone yet, therefore, it is also better for the representatives of the weaker sex who dream of a toned figure and a healthy body to give up such a bad habit.

Today, the topic of healthy eating is actively gaining momentum. An integral part of proper nutrition are foods that contain enough vitamins, trace elements, proteins, fats and carbohydrates. These substances are extremely important for the proper course of metabolic processes. It is known that many vitamins that our body needs on an ongoing basis are not able to be produced in it on its own. That is why we must get them with food. Nutritionists say that up to 90% of vitamins can be replenished with the help of properly selected foods.

But not all vitamins are beneficial. The chemical alternatives offered to us in pharmacies cannot be compared with the vitamins that we can get daily from fresh and properly prepared foods (meat, milk derivatives, fish, vegetables and fruits). But in some cases, doctors prescribe pharmacy vitamin complexes, which in some cases can quickly make up for the lack of certain groups of vitamins, for example B (for the nervous system). Among the most valuable vitamins for our body are C, A, B1 (theanine), E (tocopherol), B2 (riboflavin), B12, D (calciferol, the so-called sun vitamin). A balanced diet allows you to get all the necessary complex of vitamins without resorting to pharmaceutical synthetic drugs for help.

All of us make a lot of dietary mistakes throughout our lives. Let's talk about the most common. The first mistake is that we regularly eat more food than the body really needs. Food that does not have time to be absorbed simply begins to rot in the intestines. It also causes extra pounds in the waist. The body spends a lot of energy on digesting food and splitting it into macro- and microelements. Excessive food intake leads to fatigue, low performance and an overwhelming desire to sleep.

The second mistake is eating the wrong food. We are talking about harmful products, for example, fast carbohydrates that contribute to weight gain and skin problems. If you are used to adding unhealthy foods to your diet frequently, remember the importance of regular exercise.

The third mistake is not drinking enough water. It is known that water is an important element for all systems of our body. Every cell needs it; without its participation, not a single process takes place inside our body. An adult should drink at least 2 liters of clean fresh water per day. And ideally, do not replace plain water with tasty drinks and liquid food. Regular intake of a sufficient amount of fresh water can improve health and strengthen the immune system.

The technological revolution contributed to the fact that by the end of the 20th century people were almost completely freed from physical labor. As a result, energy costs have decreased by about 1000 kilocalories per day. To date, in the developed countries of the world, an average person spends about 1800-2000 kilocalories daily. Now compare this figure with people from the past who spent at least 3000 kilocalories per day.

Such changes clearly reduced the amount of food consumed. However, reducing the intake of fats, proteins and carbohydrates today most often is not able to guarantee the normal intake of important vitamins and minerals in the body. As a result, every second person is faced with the problem of the impossibility of forming an adequate diet in terms of nutritional value - people either sort out calories and get better, or lack calories and experience an acute shortage of vitamins and minerals. This is basically the main problem of modern man. In this regard, many feel the need to turn to nutritionists, specialists in competent nutrition. Also, biologically active supplements are taken to help - vitamin and mineral complexes, which make it possible to compensate for the lack of vital elements. This approach to nutrition allows you to reduce the risk of obesity and even with minimal daily physical activity not to gain excess weight, keeping yourself in a healthy physical shape.

Nutrition is an important component of the happy life and health of any person. The products that we regularly eat provide the processes of growth and development of our body, support mental and physical activity, and generally affect the quality of life. The nutrition system is influenced by 3 basic factors, each of which is important and significant in its own way.

First of all, it is the economic potential of a person and his family, in particular, financial opportunities for buying high-quality and fresh products for a complete diet. The second factor is a fairly developed consumer market, ready to provide all potential buyers with a rich assortment of fresh, high-quality and safe products. The third factor involves the level of knowledge of a particular person about the qualities of individual food groups and their value, for example, about fish and seafood, vegetables and fruits, dairy products, cereals, meat and their derivatives.

The presence of all these three factors in the life of an individual allows him to form healthy eating habits and subsequently instill them in his children. None of these factors should be underestimated, as each carries a certain amount of significance. If you want to be healthy, you will have to find opportunities and gain knowledge for the competent selection of a grocery basket and making the right diet.

There are a number of facts related to proper nutrition that you probably did not know about. Let's take a look at 3 of them. If you are interested in this topic, be sure that the article will be very useful and informative.

Fact 1. You don't have to give up sugary foods.

Following a diet, you do not need to give up all sweets. Honey, nuts, dried fruits, berries can be an excellent healthy alternative. You can also supplement your diet with low-fat cottage cheese and natural yogurt. You can even make healthy homemade cakes using whole wheat flour instead of regular wheat one.

Fact 2. There are many other vitamin C sources, in addition to lemon.

Due to the pandemic, the growth of viral and other colds, the price tag for lemons has increased tremendously. But do not assume that only lemon contains the maximum vitamin C concentration. In fact, it is also abundant in rose hips, white cabbage, sea buckthorn, sweet peppers and black currants.

Fact 3. You can and should eat after 18-00.

If some time ago, nutritionists condemned meals after 18-00, today a lot has changed. When planning your diet, first of all take into account your life rhythm, because it is individual for each of us. If you go to bed at 21-00 or 22-00, then it is really rational to have dinner before 18-00. But if you go to bed much later, then you can have dinner even at 21-00, and this will not be a serious malnutrition. The main thing is to eat no later than 3 hours before bedtime.

Official FAQ - официальная инструкция по установке, настройке и т.д.

Видео от @diman_io - серия видео где также есть ответы на большинство частых вопросов, новичкам рекомендован к просмотру весь плейлист

Видео от @Abezyan - серия видео по тонкой настройке железа и софта, особенно актуально на сегодня видео по селф-стейку

Ресурс от @XuengChang с полезными тулзами, в том числе мониторинг очереди в тестнет

Группа в Телеграм для новичков

Группа в Телеграм для опытных и тех, кто стремится таковыми стать ;)

ЖЕЛЕЗО

Посмотреть загрузку каждого ядра процессора

watch -n 1 "grep 'cpu MHz' /proc/cpuinfo"

Бенчмарк сетевого соединения

Один попроще

apt install speedtest-cli -y

затем

speedtest

Второй поинформативнее

если нету curl, то сначала

sudo apt install curl -y

а затем

curl -sL yabs.sh | bash -s -- -fg

Бенчмарк дисков и сети вместе

curl -sL yabs.sh | bash -s — -ig

Проверка диска

sudo apt install nvme-cli -y nvme smart-log /dev/nvme0

Проверить свободное место на диске

Частая причина ошибок в работе сервера, особенно когда забыли настроить ротацию логов. Выполняем

df -h

ищем что-то вроде такой строчки, там указан процент использования диска

/dev/sda1 38G 12G 24G 33% /

Проверяем износ дисков

sudo apt install smartmontools smartctl -a /dev/nvme0

Настраиваем TRIM

По умолчанию TRIM делается раз в неделю, для соланы этого недостаточно. Можно изменить расписание трим так:

systemctl edit fstrim.timer

и дописываем, например, чтобы раз в сутки делало :

[Timer] OnCalendar=daily

или еще чаще, например, раз в 6 часов:

[Timer] OnCalendar=0/6:00:00

Мониторинг памяти, процессоров и др. в графическом виде

sudo apt install htop -y

htop

Разгон процессора

watch "grep 'cpu MHz' /proc/cpuinfo"

смотрим в реальном времени частоту каждого ядра

cat /sys/devices/system/cpu/cpu*/cpufreq/scaling_governor

проверяем режим работы процессора, обычно статусы power save (экономия электроэнергии), on demand (по запросу) и performance (высокая производительность), крайний вариант предпочтителен.

for i in /sys/devices/system/cpu/cpu*/cpufreq/scaling_governor; do echo performance > $i; done

прописываем perfomance или ondemand

первый всегда будет как следует прожаривать ваш камень, второй будет делать это только тогда, когда этого будет требовать установленный на вашем сервере софт.

После выполнения этой команды снова проверяем в реальном времени частоту каждого ядра, должна быть заметная разница в большую сторону

SOLANA

НЕДАВНО ДОБАВЛЕННЫЕ И ОСОБЕННО АКТУАЛЬНЫЕ КОМАНДЫ ИЩЕМ ВВЕРХУ

Кредитс

Кроме скипрейта важно контролировать как ваша нода голосует

solana validators -ul --sort=credits -r -n | sed -n 1,101p && solana validators -ul --sort=credits -r -n | grep -e ВАШ АЙДЕНТИТИ

команда покажет топ-100 по кредитсам и место, которое занимает ваша нода, если ниже 500, то стоит проанализировать что еще можно улучшить, в первую очередь обычно поменять слабое железо на более мощное ну и так далее :) Можете также дописать в конце сколько угодно других айдентити через -e и таким образом будете видеть например успехи ваших гуру :)

Посмотреть логи

tail -f /root/solana.log

Средний скип по кластеру

solana validators -ul | grep "Average Stake-Weighted Skip Rate" | awk '{print $5}'

или

sudo apt install jq -y

solana validators -ut --output json-compact | jq .averageSkipRate

Проверка состояния ноды

solana catchup solana address http://127.0.0.1:8899

либо

solana-validator monitor

либо

solana catchup --our-localhost --follow --log

Правильная перезагрузка ноды с удалением леджера

systemctl stop solana rm -rf ledger systemctl start solana

то же самое с физической перезагрузкой сервера

systemctl stop solana rm -rf ledger reboot

ждем пока сервер поднялся, коннектимся и затем

systemctl start solana

Правильный перезапуск сервиса с сохранением леджера

solana-validator --ledger /root/ledger wait-for-restart-window && systemctl restart solana

В результате рестарт будет выполнен автоматически в "окно" между слотами, таким образом потенциально снижаем свой скипрейт. Обычно занимает около 10 минут. Ниже еще один вариант, но уже ищет "окно" для перезапуска в 30 минут вместо стандартных 10 и плюс логи.

solana-validator --ledger ~/solana/ledger wait-for-restart-window 30 && systemctl restart solana && tail -f solana.log

Правильное обновление ноды

Прописываем сюда вместо 1.7.10 номер актуальной версии, на которую обновляемся

solana-install init 1.7.10

Если не тюнили систему вручную то прописываем автоматический тюнинг

sudo solana-sys-tuner --user $(whoami) > sys-tuner.log 2>&1 &

И далее

solana-validator --ledger /ledger wait-for-restart-window && systemctl restart solana

В результате рестарт будет выполнен автоматически в "окно" между слотами, таким образом потенциально снижаем свой скипрейт. Обычно занимает около 10 минут. После рестарта проверяем версию, должна быть актуальная

solana --version

Посмотреть сколько слотов в эпоху назначено ботом

solana leader-schedule | grep $(solana address) | wc -l

Посмотреть сколько слотов произведено успешно/пропущено

solana -v block-production | grep СЮДА ВПИСЫВАЕМ СВОЙ АДРЕС

Информация о валидаторе

solana validators | grep СЮДА ВПИСЫВАЕМ СВОЙ АДРЕС

Отправить токены соланы на внешний нативный адрес

solana transfer --from mainnet-validator-keypair.json СЮДА ВПИСЫВАЕМ АДРЕС ПОЛУЧАТЕЛЯ 0.1 --fee-payer mainnet-validator-keypair.json

Вывод наград с воут-аккаунта

solana withdraw-from-vote-account <VOTE_ACCOUNT_ADDRESS> <RECIPIENT_ADDRESS> <AMOUNT>

Опубликовать информацию о себе

solana validator-info publish ИМЯ НОДЫ -n ИМЯ В KEYBASE -w https://ВАША СТРАНИЦА--details РАССКАЖИТЕ О ТОМ ПОЧЕМУ ВАМ СТОИТ ДЕЛЕГИРОВАТЬ ИЛИ ЕЩЕ ЧТО-НИБУДЬ :)

пример

solana validator-info publish in_extremo -n in_extremo -w https://keybase.io/in_extremo--details @In_Extremo

Информация о текущей эпохе

solana epoch-info

Посмотреть слоты отставания

solana catchup --our-localhost --follow --log

Посмотреть список всех текущих делегаций

solana stakes <vote-account-address>

Посмотреть полученные вознаграждения за эпохи

За последнюю эпоху

solana inflation rewards <vote-account-address>

Также можно указать конкретную эпоху

solana inflation rewards <vote-account-address> --rewards-epoch <номер эпохи>

За несколько эпох можно так посмотреть, указав в последнем ключе количество эпох.

solana vote-account <vote-account-address> --with-rewards --num-rewards-epochs 10

На тему использования локнутых стейков в качестве селф-стейка

Для тех, кто еще не привязал ключ тестнета к майннету - 2 варианта).

Требования: "Self-stake" is defined as a stake account which has a withdraw authority which matches the withdraw authority of the vote account it is delegated to.

Простой сценарий:

• в качестве выплат мы указали кошелек MAIN_IDENTITY

• связываем MAIN_IDENTITY и TDS_IDENTITY (solana-foundation-delegation-program-cli)

• создаем MAIN_VOTE у которого WITHDRAWER_ACCOUNT = MAIN_IDENTITY (чем исполняем требование self-stake)

• докидываем недостающие солы на MAIN_IDENTITY, создаем стейк аккаунт и стейкаем на MAIN_VOTE

Минус сценария в том, что он условно небезопасен (MAIN_IDENTITY нужен на сервере). Тот же validators.app будет помечать красным восклицательным знаком тех, кто пойдет по первому варианту, так что рекомендация заморочиться со вторым, который описан ниже

Сценарий посложнее:

• в качестве выплат мы указали кошелек WITHDRAWER_ACCOUNT

• создаем ключ MAIN_IDENTITY

• связываем MAIN_IDENTITY и TDS_IDENTITY (solana-foundation-delegation-program-cli)

• создаем ключ MAIN_VOTE у которого withdraw authority = WITHDRAWER_ACCOUNT (чем исполняем требование self-stake)

• докидываем недостающие солы на WITHDRAWER_ACCOUNT, создаем стейк аккаунт и стейкаем на MAIN_VOTE

Плюс сценария в том, что WITHDRAWER_ACCOUNT хранится на другой машине или в ledger (это безопаснее). Ниже также кейс для Леджера Нано.

Вы участник mainnet-beta, получили залоченные реворды за ТДС на аппаратный кошелек Ledger Nano и хотите их положить в селфстейк себе?

Для этого с помощью кошелька например Solflare открываете свой кошелек Ledger Nano или находите в эксплорере, копируете его identity и c помощью команды ниже прописываете на сервере как withdraw аккаунт по умолчанию для своей ноды. Если пути к ключам иные, соответственно нужно их подправить

solana vote-authorize-withdrawer ~/vote-account-keypair.json ~/mainnet-validator-keypair.json АЙДЕНТИТИ ЛЕДЖЕРА

Далее предположим, что Ваша нода работает успешно и необходимо с воут-аккаунта вывести награды. Для этого на локальной машине устанавливаем CLI Solana, есть в т.ч. версия для Windows https://docs.solana.com/cli/install-solana-cli-tools#windows Установка в Виндоус осуществляется в командной строке (Win+R, далее cmd.exe). После установки копируем пути, где лежат файлы json от валидатор и воут аккаунтов и подставляем в команду затем также выполняем в командной строке. Получателем можно указать также путь к своему айдентити, в этом случае награда придет на него, либо любой другой внешний нативный адрес Солана. Вместо переменной ALL можно указать нужную сумму на вывод.

solana withdraw-from-vote-account -k validator-keypair.json vote-account-keypair.json <RECIPIENT_ADDRESS> ALL --authorized-withdrawer usb://ledger

После отправки в консоли данной команды Ledger Nano попросит проверить и подписать или отвергнуть транзакцию. Подписываем и проверяем в эксплорере.

Различные команды для управления аккаунтами

создать стейк

solana create-stake-account validator-stake-keypair.json

заделегировать стейк

solana delegate-stake ~/validator-stake-keypair.json ~/vote-account-keypair.json

деактивировать стейк

solana deactivate-stake ~/validator-stake-keypair.json

вывести баланс стейка

solana withdraw-stake ~/validator-stake-keypair.json ~/validator-keypair.json

объединение стейков (действует через две эпохи)

solana merge-stake ~/validator-stake-keypair.json ~/validator-stake2-keypair.json

поменять ключи на снятия воут аккаунта

solana vote-authorize-withdrawer VOTE_ACCOUNT_ADDRESS CURRENT_WITHDRAW_AUTHORITY_KEYPAIR NEW_WITHDRAW_PUBKEY_OR_KEYPAIR

поменять ключи на снятие стейк аккаунта

solana stake-authorize STAKE_ACCOUNT_ADDRESS --withdraw-authority CURRENT_WITHDRAW_KEYPAIR --new-withdraw-authority NEW_WITHDRAW_AUTHORITY_KEYPAIR_OR_PUBKEY

Страница обновляется, если нашли неточность или что добавить пишите @In_Extremo