nutrition, lifestyle, editor’s choice, myths and reality
What is health? Myths about nutrition
- Myth 1: eating Right is 5 tablespoons fresh tasteless food
- Myth 2: Salt — the most dangerous enemy
- Myth 3: Every day — lots of raw fruits and vegetables
- Myth 4: With a proper diet you need to forget about the fats
- Myth 5: Fresh juices, fresh juices and smoothie drinks are necessary
- Myth 6: while you are losing weight to eliminate snacking
- Myth 7: Carbohydrates? Just not fast!
- Myth 8: you need to Buy only organic products
- Myth 9: the fewer the meals, the better
- Myth 10: Sweets and sugar — banned
- How to eat right and lose weight without dieting?
“Proper nutrition” — sounds boring? Only for those who are in captivity of myths about it! A truly healthy diet is a delicious, juicy meals and no hunger. This “holiday belly”, which gives energy and brings the fun, and in the future — gives health.
How to start eating right? What misconceptions hinder us to live? The whole truth about healthy diet — MedAboutMe.
Myth 1: eating Right is 5 tablespoons fresh tasteless food
Healthy eating is not the transition to starvation. The food restriction will cause harm, slow down metabolism and contribute to the recruitment of extra pounds. Constant hunger is a stress to the body and health problems in the future.
To start eating right, no need to cut the ration to a minimum, by contrast, need to make it rich in fiber, vitamins and minerals. The easiest way is to find a healthy alternative to the dangerous to health and shape products.
Instead of hot dogs and burgers — sandwiches with bacon, dumplings with your favourite filling and homemade ravioli. To replace sweet soda — mineral water, and coffee partly replaced by chicory and green tea. Instead of mayonnaise in salad cream and Greek yogurt, and ketchup to prefer homemade tomato sauce or salsa. Instead of French fries — boiled potatoes instead of fried fish baked in foil. Pasta only, durum wheat, and semi-useful to replace cereals.
Myth 2: Salt — the most dangerous enemy
Salt-free diets, which are promoted in the network, in fact, dangerous for health and can even lead to death. With proper nutrition salt must be present in the diet. The only caveat: hypertension its use must be strictly dosed, since salt increases blood pressure.
For a healthy person, salt is useful. It is present in all body fluids (gastric juice, sweat, tears, interstitial fluid). The body cannot make salt on their own, so to her needs along with food. Daily salt allowance for a healthy person, according to the world health organization, should be 2300 mg, or about one teaspoon.
Myth 3: Every day — lots of raw fruits and vegetables
Vegetables and fruits from the garden — it is very useful, but not necessarily eat them raw and in large quantities. They can cooking, drying, stew, broil and bake and serve in salads, desserts, cooked on the grill.
You can’t replace a main meal with raw carrot and for dinner choose three leaf salad. Raw vegetables and fruits is a Supplement to the diet, a great snack and a delicious dessert. But the main dishes are always cooked and often hot meals, useful for gastro-intestinal tract (GIT).
Myth 4: With a proper diet you need to forget about the fats
A healthy diet does not imply the exclusion of fats from the diet, on the contrary, it prescribes to use them in sufficient quantity. It should be avoided only TRANS fats and minimize saturated fats. That is, those that are contained in fast food and margarine, store-bought sauces and ketchup, baked goods and popcorn. And vegetable and animal fats — a place of honor in the diet.
Add vegetable oil in salads, eat the milk production average fat content, indulge in lean meats and eat butter. Moderate consumption of fats is the basis of good nutrition.
Did you know?
Along with the food the body receives omega-3 and omega-6 fatty acids. In nutrition these are called essential because we can only get them from food. Fats just as carbohydrates or proteins, play an important role in the body. Exception of at least one element of the triad of food undermine the health.
Myth 5: Fresh juices, fresh juices and smoothie drinks are necessary
Of course, these drinks are useful, but they can be tricky. The juices are fresh and high content of glucose and fructose, they inflame the appetite and can cause excess weight. Some types of juice is contraindicated in diseases of the gastrointestinal tract, while others can harm the teeth (e.g. citrus fruit, they must be diluted with water).
If you are on diet, it is better to eat whole fruit. It is worth remembering that all important “Golden mean”. Recent research scientists from America, revealed that fans fresh in the morning often suffer from diabetes.
Myth 6: while you are losing weight to eliminate snacking
Snacking is essential to proper nutrition, to forget about which you never, including during weight loss. As the car will not go without refueling, so our body cannot function properly without snacking. There should be at least two during the day — between Breakfast and lunch and lunch and dinner. And it should be a quality snack — handful of nuts, a serving of yogurt, cheese, dark chocolate, grapes or a banana. If you love hearty — boiled eggs or lean meat (Turkey, chicken, veal). But chocolate bars, pasties and cakes with butter cream — not the best.
Myth 7: Carbohydrates? Just not fast!
Simple and complex carbohydrates is a mandatory component of proper nutrition. To simple (fast) carbohydrates nutritionists consider those that quickly raise blood sugar levels, give you energy. This is the best “gas station” for the brain that enhances concentration and increases efficiency. And complex carbohydrates provide a long lasting feeling of fullness, they are slower to digest and activate peristalsis — mainly due to the content of starch and dietary fiber. The world health organization recommends that you eat every day for 4 grams of carbohydrates for every kilogram of body weight of a person.
Simple or complex?
Cakes, chocolate, juices, cakes — the options simple carbohydrates. Among the complex consists of cereals (wheat, buckwheat, oats), pasta from durum wheat, bread from flour, potatoes and legumes (peas, lentils, beans).
Myth 8: you need to Buy only organic products
Organic 50% more expensive than “normal” products — estimated American sociologists. Nevertheless, it has no benefits over conventional food. Scientists have conducted studies, which revealed that the content of vitamins and valuable substances in organic and conventional products is approximately equal, in addition, organic food is not associated with a lower risk of allergies. Thus, the inscription on the packaging “100% natural” and “organic” are just a marketing ploy, the purpose of which is to increase sales.
Myth 9: the fewer the meals, the better
With proper nutrition meals at least five is 3 main and 2 snack. There is still a nutritional model called “fractional power”, in this case, the snacking may be even greater, 6-7. But to eat twice a day even healthy food dangerous for the figure. Large hearty portions stretch the stomach, and the excess calories turn into fat.
To feel good, to eat moderate portions through the small gaps of time — 2.5-3.5 hours. The biggest break between the previous day’s dinner and Breakfast. It is important that the dinner was no later than 2 hours before bedtime.
Myth 10: Sweets and sugar — banned
Sugar and sugary foods are not censured in the right food if their use is not moved into the category of obsessions. It is important to exclude only “hidden” sugars — those that are hiding in processed foods — sweet, soda, sauces and mustard as well as processed foods. Their content is so high that the amount of sugar in the diet of the average person, according to the observations of researchers, exceeds the norm twice! And it is dangerous to health and a risk of obesity and related diseases. So sweets and desserts, you should choose more careful.
Desserts for the sweet tooth:
The perfect options of sweets in nutrition are natural yogurt with fruit slices, nuts and dried fruits, sorbets, fruit and vegetable salads and smoothies.
How to eat right and lose weight without dieting?
Best to date is recognized as the Harvard pyramid of healthy eating. It is endorsed by the entire international community, including Russian scientists and doctors. According to its canons, there may be all that is inside of the pyramid. This food is good for health and it easy to lose weight. Bon appetit!
Sergey Kotov, Deputy Director of fsbi “State scientific center of laser medicine” Federal medical-biological Agency medical unit
Under nutrition is defined as nourishment, which are selected and balanced proteins, fats and carbohydrates, the organic combination of nutrients and minerals that allows you to keep good form. There are misconceptions about the benefits and dangers of certain products. And these misconceptions I want to tell.
- For Breakfast better to eat cereal
Yes, if they do not contain sugar, chocolate. Breakfast cereal with milk will be useful and will be a source of magnesium, fiber and vitamins only if the flakes contain no sugar.
- You can’t eat bread
You can, if it is from wheat flour. In this case, it is a source of vitamins and fiber.
- You can’t eat sugar, there are better substitutes
No. The sweet taste of sweeteners makes to work actively in the pancreas and secrete insulin. And this causes the feeling of hunger. Most sugar substitutes are not safe for health is contained in these chemicals can cause cancer, tooth decay, delirium. Natural sweeteners, such as fructose, very high in energy and contribute to the accumulation of body fat.
- You can’t eat dairy products
No, it is not so! Without them there would be a balanced and proper diet. Dairy products contain calcium and protein, without which the body is very bad. Fat dairy products should not be very high.
- You can’t eat fats
No, they are necessary for the health of the body. In the daily diet need to include butter, vegetable oils does not contain essential for the health of body cholesterol.
- You can’t eat after sport
It is possible and necessary to restore the supply of energy. You need to keep drinking a balance and not overeat.
- If you regularly take sports, you can eat fast food
No, and it’s not the number of calories contained in fast food, and the quality of products from which the food is cooked. Withdraw harmful substances from the body very difficult, so fast foods should be abandoned.
Olga Pashkova, dietitian
Among those who want to lose weight there are many myths about nutrition:
- You need to lose weight on a mono-diet
Mono — buckwheat, rice, and detox juices and smoothies are monotonous and unbalanced. In addition, they can provoke allergic reactions, and loss of protein and as a consequence muscle tissue.
- Low calorie diet useful
Very low-calorie diet, in addition to a lack of essential fatty acids, proteins, vitamins and minerals, slow down the basal metabolism. Therefore, after the end of such power — the weight increases rapidly.
- Do not eat after 18 hours
Such a recommendation is acceptable if there are no problems with the gastrointestinal tract. Otherwise you provoke an attack of cholecystitis or gastritis.
- Proper nutrition is very difficult and expensive
In fact, when planning food and using the food diary, which gradually formed proper eating habits. Proper food preparation technology will allow you to eat tasty and inexpensive.
- Sugar should not be consumed, and honey is possible and useful
Actually honey is a very nutritious product with a high glycemic index. Therefore, when weight reduction such a product is better to exclude or use in minimal quantities and not on an empty stomach.
Andrey Martyushev-Poklad, PhD, laureate of RF Government prize in science and technology, specialist in the development of new drugs in the management of health and preventive medicine
The vast majority of existing misconceptions about nutrition are associated with the so-called Theory of a balanced diet (TSP), which was developed in the early 20th century and to the present time hopelessly outdated.
The main idea of TSP is as follows: the body is in the process of life consumes different substances to build cells (proteins, fats, carbohydrates, vitamins, minerals) and energy to maintain physiological processes — about the same as in the car is spent different fluids and the fuel is burned. Food should provide the body with these “consumables” and energy. In food there are these useful supplies, there are fuel and have unnecessary body weight. During digestion the body with help of special proteins-enzymes, breaks down the substances from food, which are then absorbed into the bloodstream and be made available to the cells of the body, and the ballast thrown out.
Practical conclusions: the body can enter he needs purified (refined) substances without ballast; you can create artificial products containing only the desired substance. It is important not to overdo it and not to introduce extra “fuel” is the excess stored as fat. Therefore, it is possible to calculate a diet based on your daily need in energy and nutrients (“nutrient”).
What’s wrong with this picture of the world? And the fact that the food is quite different than it seemed in the early 20th century. By the way, about the physiology of the body very much remains unknown even now what to say about the ideas of a century ago.
How is the food? In 1960-70 years in the USSR by academician A. M. Polowym had formulated a revolutionary theory adequate power (TAP) and a new area of knowledge in the science of trophology. Ugolev proposed a radically new model of causal relationships between what people eat, and physical health.
The theory of adequate nutrition may be summarized as follows.
In our body there is a huge number of microorganisms — bacteria, beneficial (symbiotic) not very; most of them are located in the gastrointestinal tract.
These bacteria live predominantly in the large intestine, there is about 2 kg, and the number of bacteria comparable to the number of cells of the organism itself. They consume part of the food we eat is mostly inaccessible to us part: the so-called “ballast” in the form of dietary fiber or those residues, which are unable to digest and absorbed in the small intestine. In return, the bacteria produce in the intestine the products of their metabolism — which can be both good (vitamins, organic acids, amino acids, hormones and other biologically active factors — for example, serotonin) and harmful (putrefactive bacteria secrete the products of putrefaction and putrid poisons, bacteria, fermentable sugars and produce fermentation products, including ethanol and acetaldehyde). Metabolic products of bacteria are absorbed into the bloodstream and either bring the body to benefit, or toxicity.
Also in the gastrointestinal tract and focused most of the cells of the immune system, interaction of which with microorganisms and foreign substances from food, depends on the condition of the immune system and other controlling systems of the body.
Are you following all this?
- We have in the intestines there is a flora that depends on us, and we are of it;
- The composition of the microflora depends on what we eat;
- “Good” microflora (lactobacteria, bifidobacteria, etc. — that sell us products-probiotics) feed on fibers contained in plant foods, and in return supplies us with vitamins, amino acids and other nutrients;
- If the diet little vegetable food, lots of food of animal origin and refined carbohydrates, then develops the putrefactive and fermentative microflora; instead of nutrients it supplies to the blood the products of decay, fermentation and bacterial toxins.
- Vegetable dietary fiber we need is not less, than vitamins; without them not only develops persistent constipation, but also greatly disturbed cholesterol metabolism and excretion of toxins;
- The absorption of substances contained in food, can occur not only at the expense of our digestive enzymes and beneficial bacteria, but also thanks to the enzymes contained in those natural products that have not undergone heat treatment (the so-called autolysis). This is based on the principles of a raw food diet.
- There are clearly harmful products. The hazards associated with the presence of substances that violate the balance of microflora (animal proteins, refined carbohydrates) and breaks the cells (animal fats, excessive salt, etc.), as well as the lack of substances essential for the organism (dietary fiber and other phytonutrients — nutrients found in plants).
- To maintain health you need to take care of the community: to establish a balanced balanced diet, drink enough clean water daily and eliminate uncontrolled intake of drugs (antibiotics, hormones, cytostatics, etc.).
Emilia Viktorovna tsybikova, PhD in medical Sciences, doctor of Tibetan medicine
Main misconception about nutrition is a universal diet and a belief in its existence. What’s good for one, bad for another. We are all different, or rather, belong to different constitutional types. Tibetan medicine distinguishes three main and six mixed types.
Is full of people, loose, heavy, calm and balanced to stolidity. It’s the people constitutional type Mucus. There are people moving, impressionable, lean, emotional, talkative, ecstatic or melancholy — these are people like the Wind. There are people of solid build, medium height, with reddish or yellowish face, purposeful, passionate, energetic, aggressive, ambitious — people of the Constitution of the Bile. In addition, there are mixed types, such as Wind-Mucus, Bile, Mucus, Bile, Wind, etc. For each type suitable for some products and not others.
Why? Because some foods warm the body (increases the metabolism), while others cool it down (slow digestion). Warming foods are good for Mucus and Wind, and is contraindicated in Bile. Some products are heavy and oily (good for Wind), and other light and dry (useful for the Bile and Mucus).
In addition, great importance is the taste of the food. For example, to Wind a useful sweet taste and bitter is contraindicated. Useful for Mucus salty, spicy, and sweet is contraindicated. For bile useful astringent taste, sharp and harmful. In the usual Western diet properties of these products are not considered. This is another misconception about proper nutrition.
We usually write about the products? Composition of vitamins, amino acids, minerals, calories. But it’s all common properties. How a particular product will affect the individual, depending on constitutional type, metabolism? This is the most important and usually ignored.
The third misconception — products division into useful and harmful. Exists certainly useful and harmful products. Harmful or wrong may be method of storage, preparation, but not the product itself.
Wrong choices can be products if they do not correspond to the natural Constitution. For example, cakes, bread, potatoes may not be suitable to people constitutional type Mucus. And people like the Wind they are very fit. Strong meat, chicken, fish broths are very well suited to people Constitution Wind, but is contraindicated for people of the Constitution of the Bile. But this rule is not the final verdict! After all, the product properties can be adjusted and modified.
Take a simple example. The potato is often referred to harmful products. Indeed, it has a cooling effect and contributes to excess weight. But this property is easy to adjust — just add the dill, garlic, nutmeg, black pepper or coriander and other spices, ghee. These products neutralize the cooling effect of the potato. It is advised to eat boiled, and you want fried? Not a problem! Fry it in ghee, but not peregorela, and the problem is solved.
The fourth misconception is our universal slight obsession with vitamins. For example, the fascination of citrus as a source of vitamin C. But the same potato contains it in higher concentration than oranges. This means that if you take a potato and an orange of the same size, the potato is more vitamin C!
The consumption of oranges and other citrus fruits in large amounts lead to anxiety, insomnia and other disorders of the nervous system. Some parents force their children to drink citrus juices in large quantities that they receive vitamin C. And then wonder why their children can’t sleep or are crying for no reason.
Bread and potatoes give a sufficient amount of vitamin B. Additionally, nothing is required. Fortified food — is more a fiction than a real need of the body. Of course, there are certainly healthy foods, such as fish (preferably sea, bold). But they are relatively few. But otherwise we probably are in captivity misconceptions about proper nutrition, rather than use of reliable knowledge.
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