Eat healthy

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In fact, none of us knows what they eat!

Labels on food do not tell you everything. 

Most contain some amounts, even traces, of pesticides, unless you only eat products that are grown in natural conditions – so-called organic or organic. 

The average person consumes vegetables and fruits throughout the year, which were sprayed with almost 5 liters of pesticides. 

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Is there an “ideal diet? 

While not much has changed a lot during human history, this is the last century and especially the last two decades, brought changes based on the increase in the consumption of saturated fat and sugar to the detriment of starch (complex carbohydrates) and polyunsaturated fats. 

Even the officially recommended norms do not correspond to what our ancestors ate, or what the ideal diet recommends. 

Propaganda contributes to this problem, which makes that we believe that by following a balanced diet, we provide ourselves with all the necessary nutrients. 

However, repeated studies repeatedly prove something completely different. 

It is not at all easy to meet the conditions of such a diet in a modern society in which food production is inseparable from profit. 

Purification and processing of food prolongs its shelf life for consumption, thanks to which the profit grows, but it is poorer in importance nutrients. 

The food industry has accustomed us to eating sweets (and does it still!). 

Their sales are growing, and the more we eat, the less we consume other carbohydrates. 

As our lives gain momentum, we have less and less time for preparing meals from fresh products and we become dependent from ready meals produced by companies that want to make a profit, and not on our health. 

Fats, or lipids, are essential for the human body because:

  • they are a rich source of energy; 
  • build cell membranes; 
  • they are a structural element of the nervous tissue; 
  • they are involved in the synthesis of hormones, prostacyclins, thromboxanes and leukotrienes; 
  • they are a substrate in the biosynthesis of bile salts; 
  • they are a source of essential unsaturated fatty acids, such as linoleic acid and alpha-linolenic acid; 
  • they contain fat-soluble vitamins (A, D, E, K); 
  • play an important role in the pathology of diseases of the cardiovascular system; 
  • they are deposited in the body as a backup material. 

 

Fat is good for you! 

Lipids are complex molecules commonly called fatty acids. 

Depending on their origin, we distinguish two large categories of fats 

– Animal fats; we find them in meat, fish, butter, eggs, cheese, fresh cream, etc …

– Vegetable fats; they are present in the oil of peanuts, olives, walnuts, margarines etc. … Lipids can also be divided into three categories depending on the type of fatty acids that are included in their composition 

– Saturated fatty acids; we find them in meat, cold meats, eggs and whole milk products (milk, butter, cream, cheese). 

– Monounsaturated fatty acids; present mainly in olive oil, fat geese and duck and in the liver of fattened geese. 

– Polyunsaturated fatty acids 

– vegetable; oil from seeds (eg sunflower), oil fruits. 

 

By subjecting such polyunsaturated fatty acid to hardening, we cause it to harden. Such a process is used during the production of margarine. 

– animal; found primarily in fish and shellfish. 

 

Fats are essential in nutrition, because they provide energy that can be stored and used when it is needed by the body. They also play an important role in creating membranes and cells as well as tissues, especially the nervous system. 

In foods containing fats there are many different vitamins (A, D, E, K) and basic fatty acids (linoleic acid and linolenic acid). Fats also contribute to the secretion of various hormones. 

 

In general, we eat too much bad fats. 

In addition, when we eat fats mixed with bad carbohydrates, their absorption by the body is disturbed, which results in the deposition of adipose tissue. 

Some lipids are responsible for elevated blood cholesterol levels, however, it must be added that there are actually two types of cholesterol – “bad” and “good”. The ideal is to keep the cholesterol at a normal level, creating conditions that “good cholesterol (HDL) is as much as possible and” bad “(LDL) as little as possible. 

 

Now, to be completely objective, you need to divide the fats into the next three categories 

– fats that raise blood cholesterol levels; they are saturated fats, and we find them in meat, cold meats, butter, cheese, lard, whole milk products and palm oil; 

– fats not affecting cholesterol levels; 

they are contained in crustaceans, eggs and chickens (without skin); 

– cholesterol lowering fats; are present in olive oils, oilseed rape, sunflower, maize etc. … 

When it comes to fish, their fats have no effect on cholesterol metabolism, but they protect against cardiovascular diseases, lower triglyceride levels and prevent clotting. So you should eat fatty fish (salmon, tuna, mackerel, herring, sardines). 

 

Consuming the right type of fat is extremely important for proper nutrition. 

Fats, so-called essential, reduce the risk of cancer, heart disease, allergies, arthritis, eczema, i.e. allergic eczema, depression, fatigue, infection, PMS (premenstrual syndrome), and the list of symptoms and diseases caused by deficiency of these compounds, every year it extends. If you are afraid to eat fats, you deprive yourself of essential substances and increase the risk of falling into health. 

 

Similarly, if you eat mostly hard fats, that is, from dairy products, meat and most margarines. 

In fact, if you do not eat foods that are rich in the right type of fats, such as grains, nuts and fish, you probably suffer from a deficiency. 

Most people in Western countries eat too much fat, saturated, which harm, and too few insatiable, which heal. 

Saturated and monounsaturated fats do not provide nutrients, we do not need them, although they can be used to generate energy. 

 

 

However, polyunsaturated fats are necessary. 

Almost every food contains all three types of fats, only in different proportions. 

In the piece of meat there are mainly saturated fat, monounsaturated fat and a small amount of polyunsaturated fats. 

Olive oil mainly contains monounsaturated fats, and sunflower oil – polyunsaturated fats. 

 

 

Protein 

Twenty amino acids create building blocks of various proteins of our body. They are necessary for the processes of tissue growth and reconstruction, they form hormones, enzymes, antibodies, neurotransmitters (relays in the nervous system) and help in the transport of substances in our body. Therefore, both the quality of the protein consumed, determined by the composition of amino acids and its quantity is important. Most of the amino acids that our body needs are from the outside and are supplied to the body by taking foods in which proteins can be of two origins 

 

– animal; a large amount of this type of proteins contain meat, fish, cheese, eggs, dairy products; 

– vegetable soy, almonds, hazelnuts, whole grain cereals and some legumes (peas, lentils …). 

 

The ideal would be to eat the same amount of vegetable and animal protein. However, it is not always so easy. 

 

Proteins are necessary for the body to 

– formation of cellular structures as a possible source of energy after conversion into glucose (Krebs cycle) 

– the production of certain hormones and neurotransmitters 

– creation of nucleic acids (necessary for reproduction) 

 

Diet too low in proteins can have serious consequences for the body, such as muscle weakness, drop in immunity, loss of skin firmness, etc … 

The minimum daily dose of proteins is about 60 g for a child and approx. 90 g for a teenager. Adults should take lg for every kilogram of body weight, with a minimum of 55g per day for women, and 70g for men. In addition, adult protein intake should be at least 15% of daily energy supply. 

You can also provide your body with more (1.2 to 1.5 g of protein per kilogram per day), provided that you drink enough to eliminate metabolic waste (uric acid, urea, lactic acid). Increasing the amount of protein delivered can be very helpful during the weight loss phase. This is mainly because their metabolization involves a greater energy expenditure than other foods. In addition, they allow you to achieve a satisfactory level of satiety faster. 

In addition to the proteins contained in the eggs, no other protein of animal or vegetable origin does not guarantee the necessary amino acid balance. The lack of one of the amino acids can inhibit the absorption of others. Food must therefore provide both amino acids of animal and vegetable origin.

Nutrition based solely on plant proteins (vegetarianism) would be unbalanced, because it would lack cysteine, which can lead to disorders of the horny substances (nails, hair). However, a vegetarian diet containing eggs and dairy products can be completely balanced. 

According to official recommendations, 15 percent of calories should come from protein, but there are no tips on the type of this protein. 

The average breastfed infant receives only 1 percent of the total calories from protein, but within six months doubles its birth weight. 

This is because the protein from human milk is a very good quality protein and is easily absorbed. 

If we eat good quality protein, the optimum amount is 35-85 grams per day, which provide 10 per cent of calories (according to the current recommendations 0.75 g per kg of body weight), but this does not apply to pregnant women, people after surgery, doing heavy physical work etc. 

The products with the best amino acid composition include eggs, soy, meat, fish, beans and lentils. 

Sources of animal protein usually contain large amounts of undesirable saturated fats, while the sources of vegetable origin have additional beneficial carbohydrates for us and are compounds with a lower acid form than meat. 

It’s best to limit meat consumption to three meals a week. The excess of protein taken in excess of the body’s needs, which is often more frequent low physical activity, is transformed into uric acid, which increases the risk of developing gout. 

It is difficult to not provide the necessary amount of protein if you eat three meals a day, whether vegetarian, vegan (vegetable) or other diets. 

Many vegetables, such as beans, peas, corn or broccoli, contain a lot of protein, and help to neutralize excess acids, which can lead to the loss of minerals, such as calcium – hence the increased risk of osteoporosis in people who often eat meat. 

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You can read also: HEALTHY NUTRITION – FROM WHAT TO START? BLACK LIST

Posted on: February 28, 2019

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