HEALTH • NUTRITION • TIPS
What mistakes we make often, trying to start eating right.
We often abandon our usual products in favor of a more "healthy". But even so, at first glance, a very correct and healthy food, or rather the new eating habits can cause the body harm. So, what could be wrong?
1. Complete abandonment of bakery products.
Bread in our country eats a lot for us this traditional snack to almost any dish. But this source of fast carbohydrates leads to the inevitable set of extra pounds. So, getting on the path of good nutrition, we first cross out just bread from their diet.
Paradoxically, the most recognized in the healthful diet - Mediterranean - proclaimed a cult of bread and pasta. The thing is that the flour for "their" bread and pasta made from durum wheat. The composition of such a meal includes not fast carbohydrates in our wheat and slow. They act on the metabolism in the best way. Contrary to popular belief, such systems have traditionally not all Mediterranean countries. For example, in Italy, the use of this type of flour has been established by law, and today its use in recipes already inseparable from the Italians.
Yield : carefully read the packaging. "Calculate" products of durum wheat can be visually: pasta - noticeably darker, and whole wheat bread contains grains and bran, which fall in the manufacture of pastry.
2. Buy only low fat dairy products.
Today it is no secret that the milk fat in the diet should be reduced: The World Health Organization calls it one of the key instigators of diseases of the heart and blood vessels in Europe, as well as a major activator of diabetes and oncology. The reason is the high content of saturated fatty acids and growth hormones.
But the complete exclusion of fat from dairy products - not an option, since most of the vitamins contained in milk, fat-soluble. In addition, low-fat foods are not as tasty, familiar to us the taste of milk provides just fat. In order not to waste it, manufacturers add sugar to fat products, in the end we consume it is several times greater than the acceptable daily.
Yield : buy low-fat dairy products (up 2.5 per cent fat). And, if the testimony of health you can not do milk fat - functional, where it is replaced by a specially vegetable fatty acids.
3. Excessive use of products for diabetics.
Products with this label are often chosen not only to people with diabetes - they are very popular among consumers who just want to buy a lite version of a familiar food. Indeed, the sugar in these products is replaced by fructose, which at first glance a light version of sugar.
But they often do not caloric yield, and even surpass its predecessors. In addition, there is one more important point. In sugary foods for diabetics in abundance may contain transfats. These components supply, according to the World Health Organization, and block insulin sensitivity.
Exit : to purchase products from the dietary department did not turn health problems, carefully look at the packaging and look for foods labeled "trans fat free" or "no trans fats" - are one and the same.
4. Loving packaged juices.
The most useful alternative to fizzy drinks we believe juices. In fact, this belief - the result of the work of competent marketers, which was conducted over the years. Contrary to popular opinion, the main problem gazirovok - no preservatives and dyes, and high sugar content. Its content in packaged juices is almost similar.
Even if the juice is 100 percent (e.g., apple or orange), the content of natural sugar (sucrose or fructose) it is also high. In addition, packaged juices often lack useful fiber, which is the lion's share of use of natural fruits. As a result, the problem does not disappear. Fresh juices, of course, more useful, however, and can not be overused, especially on an empty stomach.
Yield : WHO recommends drinking a day not more than 200 ml of juice. That is only a glass a day will not cause harm to the figure. But nutritionists recommend to dilute juice with water halfway, so we'll reduce the sugar content. In addition, juices, especially sweet, better to drink in the morning - then all will go in the case of sugar, that is used up to the mental or physical activity, which is not being held is not necessary.
5. Complete rejection of salt and sugar.
Today, unfortunately, impracticable idea. In today's products often have hidden salt or sugar, the content of which we can not even suspect. It is not always put to the packaging, this spring our MOH only spoke about the need to introduce such measures in respect of salt.
Output : the rejection of salt and sugar will be effective only if you know the list of popular products, where these components are contained in a large number of "hidden" form.
Salt: bread, cheese, fast food, instant soups, chips, sausages, prepared foods, vegetable juices, canned vegetables.
Sugar: Quick-cooking cereals, breakfast cereals, fruit juices, pastries, many caffeinated drinks, fruits and dried fruits.
But do not forget that salt is necessary for us to complete the work of the body, and the sugar provides energy. Maybe not worth the trouble to give them up? And just to reduce the amount.
IMPORTANT!
Consult a physician
These simple facts can be taken into account, but you need to understand that nutrition can not be one truth for all. Before you decide to waive some of the product, talk about it with your doctor, do not take this formality. Do not rush to extremes - if you follow this principle, the transition to a healthy lifestyle will be painless.
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