Is there proper nutrition?

In order not to miss the main materials of the "cold", subscribe to our Instagram and telegram .

There is no perfect diet that would suit everyone. But there are food principles that include all the macro- (calcium, phosphorus, magnesium, potassium, iron) and trace elements (zinc, copper, iodine, fluorine) necessary for the body. These are mainly different options for the Mediterranean diet : Dash diet (it was developed for people with high pressure), Nordic, or Scandinavian . The bottom line is to add more vegetables, fruits, seasonal, minimally treated and whole granure products, fish, low-fat meat and eat less processed and sweet products to the diet.

Also, the Harvard School of Public Health has developed the leadership of a “healthy meal plate” . It suggests that vegetables and fruits should be at least half of meals. Of the remaining quarter, complex carbohydrates should be - whole grains (wheat, barley, film, oatmeal, buckwheat, pasta), and the remaining quarter - protein food (fish, meat, eggs, cottage cheese, cheese and legumes). Olive, rapeseed, corn, sunflower, peanuts are advised from the oil.

You can read the British guide to healthy eating . It is advised to use five portions of different fruits and vegetables every day: fresh, canned, frozen, dried. A third of the daily diet should be starchy products: whole grain pasta, brown rice, potatoes in a uniform. The guidebook also prescribes a recommendation to choose legumes (lentils, peas and beans) instead of meat, since they have little fat and a lot of fiber and protein.

If you eat meat, it is better to buy lean and use less red and redesigned (for example, sausages, bacon and sausages). It is also recommended to eat at least two portions of fish weekly. Dairy products should be chosen with a low fat and sugar content. Food with a high content of fat, salt and sugar, such as chocolate, cakes, cookies, ice cream, advised to eat less often in small quantities.

To make the diet more healthy, on the one hand, it is worth limiting simple carbohydrates on the one hand (they are found in sweets, white bread, non -intended products, fast food), and on the other hand, there are more vegetables, greens, fruits, whole grain and non -fat sources of protein (legumes, chicken, turkey, rabbit, fish). It is also recommended to give preference to plant fats and limit saturated fats (most of them in butter, meat and dairy products, cakes, coconut and palm oils).

Is there bad food? What can be attributed here?

You can’t eat spoiled expired products: they are dangerous to health. In other cases, any food can be useful. Chips or hamburger will allow the starving to survive, and during hypoglycemia (reduced concentration of glucose in the blood), Coca-Cola can save life.

It is more correct to talk about the nutritional value of food. It implies that the product gives not only calories, but also some useful substances: dietary fiber, vitamins, minerals and antioxidants. There are products with higher nutritional value, there is - with a lower one. In the first case, these are fruits, vegetables, meat, dairy, fish, legumes, whole grain products, in the second - processed meat, sweets, carbonated drinks.

It is believed that foods with high nutritional value should be 85–90% of the total calorie content of the diet, and the remaining 10-15% may occur for anything. This will allow a person to maintain mental health and minimize the harm that he can get from, for example, fast food. For example, according to WHO, daily consumption of 50 grams of processed meat (hot dogs, ham, sausages) by 18% increases the risk of colorectal cancer. The DIS reference to the data of the independent Academic Research Organization Global Burden of Disease, according to which 34 thousand cancer deaths are associated with frequent consumption of processed meat annually.

When and how often can you eat products with lower nutritional value?

There are no rules in the diet, as in mathematics: it is impossible to clearly determine that chips can only be eaten once a month without harm to health. There are recommendations to limit the consumption of processed meat and simple carbohydrates and there are no more than 50 grams of sugar and at least 30–40 grams of fiber per day. But it cannot be said that this is an indisputable truth.

There are studies that prove that the consumption of a product is associated with problems: for example, the consumption of red meat and cancer of the large intestine . But in dietetics it is difficult to prove that it was this sausage that led to the disease. Interior circumstances will always be present. For example, vitamin D deficiency is associated with obesity, but other factors can also intervene here: for example, a person is not often enough in the fresh air. It turns out that there are only associations of something with something. But in large studies with a large number of people, these associations can be transformed into some conclusions.

Do I need to somehow limit your food?

This leads to the fact that the forbidden will want even more. If this happens, then the next restriction will be followed by a breakdown, and then a feeling of guilt. All this will entail dietary thinking - that is, a set of attitudes and habits in which a person constantly controls and limits his food.

To love sweets is normal and laid genetically. It is more correct to build a healthy relationship with food. You can honestly admit to yourself love for sweets and regulate its consumption at the level of 10-15% of the daily norm. This is also a restriction, but softer: a person knows that he can eat sweets when he wants, and gradually will try to change his food habits if they are completely bad.

For example, when I see the patient in the diet of sausages, rolls and fast foods, I can’t cancel it all in the afternoon and force him to eat one chicken breast and salad. It is necessary to slowly and gradually try to understand which way he should move. So, over time, a person will change his food habits and get used to a healthier nutrition. Gradually, the habit develops into addiction, and a person begins to love this routine.

Are there useful diets?

Any diets, except for those that are necessary in life indications (for example, the exclusion of gluten with its genetically predisposed intolerance, phenylalanine amino acids, which is part of meat, legumes, nuts, and an illness, when its exchange is disturbed, or the exclusion of a particular allergen) is evil. The stricter the diet, the usually it is shorter. Any diet is a temporary strategy. If a person sat on a diet to lose weight, then after its end, the body will return to the past weight or even will weigh even more.

Any monodite is unambiguously harmful because they are not balanced. The smaller the products are banned, the more safe the diet.

Potentially, any product has both benefits and harm. For example, carrots are useful, but there will be nothing good if you eat only it. So you can earn colitis - a disease during which acute or chronic inflammation of the mucous membrane of the large intestine occurs.

What do you need to follow if you want to eat right? Do I need to take tests to adjust the food?

Expand the consumption of vegetables. It is advisable to use three to five servings (one portion-the size of a fist) per day or make them make up half of the plate in one meal.
Follow the restriction of simple carbohydrates, added sugar, refined carbohydrates, saturated animal fats.
Minimize trans fats in food: for example, margarine.
Consume more fiber: vegetables, fruits, whole grain products, nuts.
Consume a sufficient amount of protein: fish, low -fat varieties of meat, eggs.
Limit processed products: semi -finished products, sausages, fast food, chips.

Analyzes should be taken more likely as part of regular medical examination, and not to track the balance of nutrition. There are some parameters that can be related to nutrition, but not only with it. For example, indicators of lipid blood spectrum, triglycerides, glucose indicators. If there are deviations in them, this is not always associated with nutrition. There may be many different factors that affect this: age, heredity, concomitant diseases. Type I diabetes are not associated with a diet, and type II diabetes can also develop with age in a person who eats great.

Vegetarians and people who do not eat red meat have a high probability of developing iron deficiency anemia. But it can also develop in a menstruating woman with abundant menstruation, even if she eats meat every day.