5 popular healthy lifestyle rules that modern dietetics consider fallacies
'18.06.2022'
Source: lady.mail.ru
They have been considered truths for decades. Modern dietetics recognized them as errors, notes health.mail.ru.
Calories from all foods are the same.
How often do you pay attention to the calorie content of foods? According to international recommendations, women need from 1600 to 2400, men - from 2000 to 3000 kilocalories per day. At the end of the 300th century, all calories were equalized - it was believed that there was no difference whether you ate XNUMX calories from apples or a hamburger, because they give the body the same amount of energy. The main thing was to fit into the "limit".
Later it turned out that you can’t blindly rely on a calorie table. A huge number of factors influence weight gain and weight loss: fiber, vitamins and minerals in foods, glycemic index, which was discovered only in the 1980s, type of fatty acids and other indicators. Scientists from the United States conducted a study to compare how weight changes in people who eat fiber-rich whole grains (brown rice, rough oatmeal, bread) and refined (white rice, white bread), which are devoid of it. Participants received portions with the same calorie content and the same level of physical activity, but those who ate whole grain foods burned almost 100 more calories per day.
That is why calories from processed foods are called empty - they give a boost of energy, but at the same time are devoid of nutrients, which leads to extra pounds.
You need to drink 2 liters of water per day
Dry skin, brittle hair, extra pounds - you probably heard that all these problems can be prevented if you drink two liters of water per day. Almost fifteen years ago, the US National Academy of Sciences recommended an even larger volume - 2,7 liters for women and 3,7 - for men.
In a large 2010 review, researchers found strong evidence that drinking plenty of alcohol reduces the risk of stones in the urinary tract, but they haven’t found any improvement in the condition. Water does not reduce the risk of heart failure and does not reduce the risk of developing various types of cancer.
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The axiom that more than two liters of water a day does not stand the test of time makes the skin more hydrated and protects against wrinkles. Some experts believe that this erroneous recommendation is related to the norms that the US National Food and Nutrition Council issued in 1945. The effect of a spoiled phone worked: most of the people missed the line that clean water, soft drinks and the liquid that is contained in the products are included in this volume.
For example, in fruits and vegetables water - up to 95%. In addition, water in the body forms itself - during the oxidation of proteins, fats and carbohydrates that come from food. It is best to focus on your own thirst - it is regulated by the hypothalamus and occurs when water is really not enough. Remember that excess water is as harmful as dehydration, so you can’t drink water through “I don’t want to”.
Sweets “on fructose” do not pose a threat
Fructose is the sweetest of monosaccharides (the so-called simple carbohydrates, which consist of one or two sugar molecules), it is found in vegetables and fruits. As you know, these products are useful, therefore, until the end of the 1990s, it was considered a safe sweetener. But it was not so. The fructose that you get by eating, for example, a pear, is supplemented with water and fiber, this automatically reduces the glycemic load on the body.
Fructose, which comes from sweets, cakes, sauces, and other processed foods, is pure sugar. Once in the body, it quickly breaks down to glucose and increases its concentration in the blood. Regular consumption of fructose products is associated with a risk of developing metabolic syndrome - an increase in abdominal weight, a decrease in insulin sensitivity, diabetes mellitus, an increase in blood pressure and an imbalance in lipoproteins in the blood. Added fructose is especially dangerous for people who already have diabetes - it further exacerbates the condition.
The only danger of sugar is caries
You probably remember the magic sweets from "Harry Potter": with the tastes of an earthworm and a rotten egg, dirt and black pepper. Despite the incredible combination, they had something in common with Muggle sweets - they were also full of sugar. But unlike the heroes of this story, who can easily cure any disease with a magic wand, we do not have such an opportunity. Abuse of sugar leads to a risk of obesity, type 2 diabetes, dementia, and cardiovascular disease. Harvard scientists found a connection between their development and excessive consumption of sugar and fat back in the 50s. But then representatives of the sugar business bribed some of them so that in their conclusions they wrote that fats were the main enemy of health. This conspiracy was discovered only a couple of years ago.
Throughout the second half of the 100th century, fat-free products were produced in large quantities, and the lack of taste was compensated by added sugar. His only drawback was that he causes tooth decay. Today, the American Heart Association recommends that women receive no more than 150 calories per day from added sugar and no more than XNUMX men.
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Healthy Eating Protects You From Being Overweight
“Priests grow on those who love to eat and are too lazy to do. Take an example from me: I’m on software and healthy lifestyle, so it’s so beautiful. ”
Similar parting words can be found on the page of any Instagram star. The fact that an increase in body mass index is a much more complex mechanism, and nutrition in it is only one of many factors, scientists found out long before the advent of social networks - in 1994, when the hormone leptin was discovered. It slows down the center of hunger in the hypothalamus and causes a feeling of satiety, so we stop eating. In some people whose genome there is an error, leptin secretion is blocked. They always want to eat and are doomed to gain weight, even if they eat only vegetable salads, only hormone injections can help.
Nevertheless, a healthy diet increases your chances of a slim body and normal functioning of the whole organism. Therefore, the World Health Organization considers it the only possible option.
Axioms that have passed the test of time
- Nutrition should be varied and include all groups of healthy foods - so you get all the necessary components for good health from food.
- Vegetables and fruits reduce the risk of diabetes, heart and blood vessel diseases, and certain types of cancer.
- Include fiber-rich foods in your diet — besides vegetables and fruits, these are nuts, all kinds of greens, whole grains, and cereals.
- Reduce the consumption of processed industrial products.
- Alcohol is harmful, the liver is the first to suffer. In addition, you automatically increase the risk of certain types of cancer.
