Healthy eating-what it involves?
About the strict limits of any healthy menu.
Everyone more or less seeks to Health Eating or at least
away from unhealthy eating.
But do we really eat healthy and above all what healthy
eating is?
In response I wrote this material as a map of links in order
to cover most of the factors,forming healthy diet,and refer you to other
articles within our newspaper,where you can read more about everything that you
don't know.
What we call healthy eating?
The foundation of a healthy diet is consuming of a healthy
food.
Eating withing healthful includes ensuring optimal intake of
subsances for the functioning of the body without
overdosing or chronic shortages,and to avoid consumption of toxic substances.
Parameters of healthy eating
The process of healthy eating includes five main sets of
conditions that your diet will be healthy.
I called them conditional
"factors":
First factor:Sufficiency of nutrients;
Second factor:Variety in the eating;
Third factor:Calories and the stodgy effect of food,and link
"starvation-eating";
Fourth factor:The cleanlines of food-the absence of fast and
slow toxins;
Fifth factor:Culinary Processing;
Examined in this way
means that you can take enough micro and macronutrients,but to eat uniform,
which may create psychological discomfort,because the benefical for the body
can damage the "taste" in most cases.
Your calories can be
exactly as you want,but the amounts of food to be too little weight and hunger
to regularly harass you.
And although this is natural,it is uncomfortable too.Last
but not least,you can eat a wonderful BIO food,but to destroy it with a teflon
pan or to fry too much her fat.You can eat a great multigrain bread,but the
toasting will reduce his benefits.
The things are complex,and there is no only one correct way.
Factor 1: Sufficiency of nutrients
More about the nutrients you can read the article "Introduction to the
chemistry of food."
Problems in the "sufficiency" of nutrients are
generally four:sufficiency,shortage,over intake of substances and balance of
substances in the menu and in your body (input and output).
Sufficiency,shortage,over intake of proteins.
We start with the building blocks of life -
proteins.Underweight their consumption leads to loss of muscle and organ mass.
Their excess-to systematically kidney damage.
Their low quality-to a chronic shortage of individual amino
acids and a host of health problems.
Their right balance is different according to physical
activity of human.
More about the biologycal value of proteins you can read the
article "biologycal value of proteins".
Their dosing is related to the type of diet and objectives
of the trainees.
Choose a diet to find out the dependencies.
Sufficiency,shortage, over intake of carbohydrates.
It is believed that carbohydrates are the main energy unit
in the menu of the people.We are able to digest both mono and disaccharides,and
less branched plant and animal branched polysaccharides.Partly we can digest
certain types of complex carbohydrates,which simply called "fiber".
Overconsumption of monosaccharides with insulin transport in
the body leads to hyperglycemia and chronic increased intake to lower insulin
sensitivity - the body is simply overworked and can not use them correctly.
Lack and / or deficiency for long periods leads to hypoglycemia and ketosis.
Overconsumption of fructose leads to synthesis of
cholesterol, symptoms of alcohol poisoning, synthesis of fats and increased
fats content in the liver, but also to the uncontrollable hunger. Not consuming
fructose leads to nothing worse.
Overconsumption of fiber leads to swelling of the
intestines, flatulence, and also - diarrhea, limited utilization of micro-and
macronutrients because of too rapid peristalsis. Their absence or deficiency
leads to constipation, sluggish intestines, rotting food, swelling of the
gastrointestinal tract, flatulence, bacterial infections.
The right balance of carbohydrates depends on the
diet.Furthermore, their distribution by type (mono-and disaccharides:
digestible oligo-and polysaccharides: fiber), the balance includes amounts in
their attitudes to insulin, which is measured by indices: the glycemic index
(GI) and glycemic index load (GL).
Sufficiency, deficiency,over intake of fats
Today we know that fat is just as important for the proper
functioning of the body's metabolism as carbohydrates.
The amount of fat consumed in the diet depends on the type
of fat themselves and of their relationship to protein and carbohydrates within
the calorie balance.
Over intake of fat in the diet once may result to diarrhea
or bile problems.
Prolonged increased their intake in the menu itself does not
entail problems unless excessively increasing the caloric balance. In this case
the result is obesity.
Deficiency of fat is more types and each has specific
problems. General shortage of fat causes health problems.
Lack of essential fatty acids - is enough to stall
immunity.Over intake of a group of essential fatty acids worsens the balance of
omega-6: omega-3 and leads to fluctuations in immunity.
Over intake of food rich in cholesterol leads to increased
equity and insufficient intake of cholesterol has not been associated with
health consequences.
Over intake of phospholipids leads to loosening and lack
many believe may affect the health of nerve cells, skin, eye and many other
organs and tissues.
Sufficiency, deficiency,over intake of water
Water is the most important element for sustaining
life.Although she is not as metabolically active as carbohydrates, for example,
precisely because of that they are able to spread throughout the body.
Water for our cells as our roads and the land on which we
build. Lack of water kills a man for two to four days.
Chronic shortages gradually damages the kidneys.Over intake
of water , however isn't far more useful - it leads to disturbed salt balance
and kidney problems again. The key benefits of storage water is balanced,
systematic and timely reception.
Controlled water intake with increased mineral content, ie
Mineral water is useful for the treatment of many diseases.
Total replacement of tap water with mineral, even with
slightly mineralized with time can lead to kidney problems and mineral
imbalance.
Sufficiency, deficiency,over intake of vitamins
You give life vitamins are fat soluble and water soluble.Over
intake of water soluble has a lower toxicity than over intake of fat-soluble.
Chronic shortages and water, and fat- soluble causes the disease.
The balance in the intake of vitamins in the diet and in
addition has an extra key to a healthy effect.
Sufficiency, deficiency,over intake of microelements
Microelements are substances which our body needs in very
small amounts to function well. Despite this deficiency is considered to be
health-threatening.Over intake of some trace elements may lead to intoxication.
Like vitamins, there should be a complex approach. The good
news is that overdose is more difficult than falling into deficit, so the
intake of quantities less than recommended is preferable.
Sufficiency, deficiency,over intake of macroelements
Macroelements are elements who involved in our metabolism in
larger parts by mass, compared with trace elements.
Over intake of certain macroelements,causing a shortage of
others.Because of the mutual balance of most of the salts of macroelements is
difficult to overdose unintentionally all at once.
More difficult, however, is to be traced is there a hidden deficit of food shortages in
one or another chronic over intake of macroelements.More about this you can
read in the article: mineral deficiency and mineral toxicity.
Factor 2: Variety in the diet
Most of the people who live in cities, eat uniform.This is
because the term "variety in the diet"a healthy diet requires a
variety of basic foodstuffs, rather than a variety of derivatives of basic food
recipes.
A simple example: chicken with potatoes, potato salad with
chicken kebabs, meatballs with potato chicken meatballs are still the potatoes
and chicken. Stretch suit within two to four days. The picture is realistic.
The main problems here are two, because the uniformity in
the major deliverables:
-leads to hidden deficiency and missed benefits hundreds of
substances that contain alternative foods;
-entails gradual replacement of usefully with delicious in
the psychological priorities and therefore the behavior of the eater.
You do not need every day to eat exotic food, but it would
be better if you eat two days a week for 4-5 foods that are not your
"favorites" either because they are not most delicious for you or
because they cost more time / more expensive than a tasty and cheap
"alternatives."
Give a chance to those unpopular foods, taste is largely a
habit!
Many diet systems, although filled with wholesome, remain
unpopular because even written by experienced dietitians / nutritionists, they
"are not tasty" attempting to replace them because the whole menu,
which require.
So trying to change their diet made unsuccessful attempts
with recipes that are not their taste and went back as usual, more tired than
itself, yet this same "uniform" menu that may not work best for your
body, but he is familiar.
The new menu is a shock to the taste habits, so a healthy
change in diet is an ongoing process that requires each person to select both
nice, and relatively tasty things.
The transition from diet to diet for athletes should also be
better assessed, so that prescriptions for diet for shaping and maintaining
weight do not differ dramatically from diets for weight loss and gain for such
a table.
Factor 3: Calories and filling effect of food and the link
"hunger-eating"
Unhealthy here is irrational in human behavior,which is
partly dictated by hormones (ghrelin, leptin, serotonin, insulin),and sometimes
- because of physical discomfort of hunger caused purely mechanical.
Hunger (physiological) and appetite (desire to eat) are two
different sensations that can occur together or separately.
A healthy diet is seeking to adjust their appearance
together in relatively the same time zones.So there are no overeating and
voracious appetite, gastrointestinal health is better, and calmer mind.
Errors in the regulation of appetite comes from several
places:
-Poor organization of food and shopping "Oh, I did not
have time to eat / shop ...";
-Low stodgy food effect - "Eat, eat, and constantly
feel like eating ...";
-Wrong calorie balance - "Nothing I eat and filling /
not lose weight ..." followed by "All day I eat like unpicked / a,and
how i was overeating last night..."
Organization of feeding
Here includes everything from a lack of elementary idea of
what to consume in the next moment,to perfectly organized by the paper feeding
which still does not take place.
The things comes to priorities and consistency in "thoughts-words-deeds." More on
reading an article How to shop and cook planned.
Stodgy effect
In practice, stodgy effect have those foods that are rich in
water, fat, fiber and protein,a combination of them has a stronger effect
than each separately.
For example, 800 grams cabbage salad will satiate less and
less time than 200 g cabbage salad with buttermilk 200 ml, 120 g skewers and 15
g olive oil.
There are foods and combinations of recipes in general are
very filling, but give too little calories. These include salads, milk and milk
drinks, soups, vegetable trimmings and low fat meats. This is not only a
positive effect.
A diet made up primarily of these products is often low in
fat and carbohydrates.Excessive low-calorie, like eating entails undying
ravenous appetite.
Other foods are calorie bombs - popcorn, chips, fizzy sugary
drinks, pretzels, snacks ... You can not feel the weight of them in the stomach
and the intestines rub you rub, whets the appetite again.
A healthy approach is to balancing the weights between the
filling and fattening foods.
Caloric balance
The deficit in calories allowed thanks to a rarely feeding,
low-calorie meal or pure hunger entails appetite and physiological hunger.
Prolonged calorie deficits in irregular eating leads to
difficult control of appetite.More difficult than regular, but rarely feeding
or even less than after systemic starvation in the same time zones.
More importantly in this case is that the delay in metabolism of caloric deficit can be just as
unhealthy as the failure to quench the hunger of any fall,due to emitted
appetite for catching up on calories.
The calculation of the approximate total calorie balance and
adherence to it for a while is preferable to wandering in the dark.
Once acquired food culture and culinary knowledge, you can
stop to measure your food.You'll never have.
Factor 4: Purity of food -absence of fast and slow toxins.
In short, we are talking about: fructose, synthetic
sweeteners, monosodium glutamate,and much of the company of the E.Nitrates,
heavy metals,trans fats.
Everything listed here lies in our food.We can also mitigate
the consumption of fast and slow toxins as long as you care what we buy and
consume.
Quality assurance in the country is within certain norms,and
although not as to grow food themselves is preferable to uncontrolled shopping.
Labels BIO, ECO, No GMO,
are a bonus - look for them and buy mainly!
Factor 5: Culinary Processing
Cooking can be a fun activity.It is not fun however to honor
the previous four factors in healthy eating and spoil everything little before
we eat the food,while making it more palatable.
It's good to know better
the food you eat, to know the basic for
every culinary process, and keeping her.
In conclusion remains to remind you that healthy eating is a
process that builds and maintains gradually over the years,thanks to the will
of the diners, continuing self-education and discipline in the application of
knowledge.
The result is life with an active old age and low morbidity.
