The World Health Organization recommends eating fruits and vegetables at least 4-5 times a day. But these products do not always bring only benefits, since their hygienic processing, storage and preparation are often violated. How to organize proper nutrition so that fruits and vegetables bring only benefits, MedAboutMe tells.
What is healthy food
Healthy nutrition is diverse, taking into account age-related physical activity, allowing you to get the necessary nutrients and be a healthy diet. Currently, nutritionists agree that the basis of a proper diet should be plant food and enough liquid.
According to WHO recommendations, a healthy diet should include the following components:
Vegetable food – legumes, cereals, corn, nuts, seeds, fruits and vegetables that must be consumed at least 400 grams per day (cumulatively).
up to 12 tablespoons of sugar per day, if you do not use carbonated drinks, pastries, beverages prepared by industrial means. Remember that sugar is found in honey, syrups, jams, etc.
Fats, which should be 30% of the total energy consumed. Unsaturated fats are the most beneficial for the body, they are found in seafood, nuts, avocados, olive, sunflower, rapeseed and other oils. Try to avoid the saturated fats that make up the butter, palm and coconut oil.
1 teaspoon of iodized salt per day.
As a source of protein, amino acids use chicken, turkey meat. Reduce the intake of red meat.
Every year, over 1.7 million people die from excess salt.
Proper nutrition is a habit that, according to psychological research, can be developed within 21 days. Want to feel vigorous and energetic, less sick and look great? Then it's time to start using the world's most popular diet.
The Mediterranean diet is recognized by UNESCO as the cultural heritage of Greece, Spain, Cyprus and other Mediterranean countries. According to the research, the tradition of nutrition in these countries contributes to reducing cancer, reducing cardiovascular diseases, prolonging life.
It is not necessary to buy expensive products, you can take the principle of the diet and adapt it to your gastronomical preferences and seasonality.
What can be dangerous fruit
The path from the manufacturer to ours has become a rather long vegetable food. Fruits are grown on an industrial scale and in order to save the crop, as well as deliver it to the store, where consumers can buy in excellent condition, manufacturers resort to using special chemicals:
Pesticides – used to protect against pests (insects and weeds, mold, etc.). They are toxic to humans, so the countries that signed the Stockholm Convention in 2001 refused to use these funds.
Waxes to preserve freshness. As part of waxes contain toxic compounds that can provoke vomiting, dizziness and allergic reactions.
In addition to being treated with chemicals, they also accumulate heavy metals such as lead, cadmium and mercury, which can lead to damage to the nervous system and kidneys.
According to the Moscow Region laboratory, the amount of lead in the soil of the garden plots located in close proximity to the Moscow Ring Road was several times higher than the permissible norms. Similarly, products grown in these zones contained a significant amount of these toxic elements.
The use of fruits and vegetables can lead to an infectious disease, because the skin of plants is not even, but contains depressions where the earth, animal feces, microbes can get. If you do not know how to properly handle vegetable food, then you can get sick.
WHO estimates that 600 million people – almost one in ten people in the world – fall ill after eating contaminated food and 420,000 people die every year for this reason. Most often, food poisoning affects children under the age of 5 years.
How to treat vegetables so that they retain the benefits
Food, first of all, you must carefully choose: pay attention to color, smell, the presence of rot. Take only fresh ripe fruit.
Remember that before you cook, you must conduct hygienic treatment. For hard skinned fruits and vegetables, soaking in warm water for 15 minutes is suitable, and then washing with a special solution and brush.
If the fetus has a thin, delicate skin, you should first soak it, then rinse it under running water and pour over boiling water.
Do not forget that bananas, watermelons, melons also need to be washed before eating.
Sponge for washing plant food should be changed 1 time in 3-4 days, and if you use a brush, then boil it after each use. Such a precautionary measure will help prevent the growth of pathogenic bacteria on a sponge or brush, which can cause poisoning.
Products treated with wax should first be soaked in warm water, and then washed thoroughly with a solution with soap. Rinse under running water and dry.
It is optimal if you use recipes where the heat treatment of plants is minimal, since vitamins and nutrients are destroyed at high temperatures.
Salads made from fresh vegetables, seasoned with fragrant olive or sunflower oil with the addition of nuts or light refreshing fruit smoothies with yogurt, which will give you a charge of vitamins, are an excellent solution. Such recipes for snacking or evening dinner are preferred by all nutritionists.
In order for proper nutrition to actually benefit, you should carefully choose foods and be able to cook them properly.
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