Examples of healthy and unhealthy food. Healthy nutrition habits

Ancient people, becoming the farmers, noticed that in a few years the fields begin to give a noticeably less harvest. They did simply: they moved to another place, they turned the new plot under the field and fed from it until the earth was again uncovered.

Today, some Indian tribes in the forests of Amazonia live like this. The life of such "sedentary nomads" is subject to regularly returning need, which forces them to act with a spaced place and look for something new.

However, low yields turned far from all. Some tried to enter the essence of secrets and develop strategies to combat this phenomenon. As a result, there were three productive approaches to the management of the economy, allowing to conduct a truly settling lifestyle: crop rotation, Troopol, and the use of organic fertilizers (manure, aviation, etc.).

With a three-chart, the first year in the field was planted "the first need", for example rye. Next season, a certain technical culture was grown (RAPS or something else), which was planted, not removing. Then the land was given a year to rest and restore forces, and only after that they saw something that was really used in food.

However, the principle of crop rotation began to act here: now another useful plant was planted in the field, such as the turnip instead of rye or rye instead of the turnip. Thus, in the same place, the same culture was grown no more than once every seven years. And the soil had enough time, in order to re-accumulate the vital plants and a person of the substance.

Over time, people have noticed that the land is also grateful to take waste left after cooking and digesting it. Thus, the first fertilizers were invented, and the chance to get high yields even increased.

The strategy that combines three-field farms, crop rotation and the introduction of organics has proven perfectly. It is no coincidence that many nations adhere to it during the centuries.

The method of cultivation of the soil described above has worked as long as Ustus von Lubih, a chemist in the profession and humanist on conviction, did not put forward the idea that allowed its operation to increase. They were moving a noble desire to defeat hunger on the entire planet. Alas, the first grand success of his excellent ventiy has long been eclipsed by no less significant problems, although sometimes we do not even realize how much they suffer from them.

The idea of \u200b\u200blibech was simple and promising: you can increase the crops many times if you extend the range of fertilizers. In other words, it is necessary to artificially returned the main useful substances to the exhausted soil, and then from the same field you can collect a rich harvest from the same field. At the same time, the costs of fertilizers promised repeatedly pay off.

First time walked the best wayHowever, soon the idea of \u200b\u200bLibiha became another confirmation of the thought of Brecht that the opposite of good is not evil, but the good intentions.

This is not the only example of how our attempts to redo and improve nature, even quite successful at first, lead to a catastrophe, similar to the explosion of an artillery projectile in the barrel of tools. Initially, it was not taken into account that the introduction of relatively cheap artificial fertilizers would gradually devalue and the soil itself, because at the same time it is returned only to the basic substances necessary for plant growth: nitrogen, potassium, calcium, phosphates - but the loss of irreplaceable for nutrition trace elements and vitamins.

The process of depleting the soil of farmland continues until now, acquiring an increasingly threatening scale. Grown on it vegetables and cereals contain more and less vital substances. Although otherwise (that is, from the point of view of calorie), their nutritional value corresponds to the norm, they lack the most important component in order to be called full-fledged products.

Nutritionists consider a healthy diet, in which fruits, vegetables, cereals, legumes, nuts, nuts, and fish are predominant. However, the population of most countries prefers red meat, semi-finished products, sausages, oils and dairy products with high saturated fats, eggs, sweet food and drinks. This type of food is called Western, it is considered not entirely healthy.

Unhealthy food is often associated with the dominance of "chemistry", dyes, flavors and preservatives, "unnatural" products and GMOs, but in fact the transition to the western type of food began long before the food industry.

From the point of view of evolution, it is not entirely correct to talk about healthy and unhealthy food.

IN wildlife There are predators that feed on meat, and there are herbivores, the diet of which consists of grass. For them, it is "good", healthy food. The question is, to what kind of food is evolutionarily adapted to the specific type of animals: what is good and useful for others, for others, or the path to avitaminosis. A person has food traditions even in centuries, their origins need to be sought in the diet of our common ancestors with monkeys.

Regarding recently - about 10,000 years ago - the way of food of people has changed strongly and quickly. So much that physiology is not yet fully accustomed to it. Thanks to the development of agriculture, people have a lot of meat and milk from domesticated animals, many cereals, they learned to get sugar and alcohol. The glycemic load on the body has changed, the composition of fatty acids, and in general all nutrients in food, the ratio of sodium and potassium, the content of trace elements and dietary fibers. The man has learned to maintain a crop with the help of culinary processing: salting, quay, conservation, taking, drying and freezing.

Our genes are still trying - with varying success - to adapt to these "innovations". In a sense, nature brings a part of modern people sacrificing for our distant descendants to be "impunity" to have breakfast, lunch and dinner with juicy steaks.

One revolution of the Stone Age was not dealing. The second blow to the food habits of the civilized part of mankind caused the development of industry - the food has changed again. The content of refined sugars and oils increased in food, the number of fats increased in animal products, added sugars, flavors, flavor amplifiers and others appeared nutritional supplements. Grow calorie dishes. They became tastier.

As a result, the diseases of civilization are strongly spread, including with a new type of food. Nature as it may be trying to remind Darvinovsky law: they survive those who were able to adapt.

The most obvious consequence of the Western type of power is obesity. Experts of the World Health Organization believe that today its prevalence has taken the scale of the epidemic. 2.8 million people die from the consequences and obesity on the whole globe every year. The most "Tolstoy" nation is considered to be Americans, but in Russia the problem is no less relevant. In 2015, 24% of Russians were obesity, excess weight It was 58%. For reference: WHO considers excessive weight with BMI (body weight index) - weight ratio (kg) per square square (M2) - above 25 kg / m2, obesity - more than 30 kg / m2. This method has an error, so it is necessary to accurately determine the composition of the body using bioimpeantry - non-invasive method of measuring body composition.

Frame from the series "Friends"

Excess Weight - the risk factor of many diseases. It is harmful to heart and vessels, spine, joints, pancreas, liver. So the power is closely connected by the prevalence of heart disease. Western diet increases the overall calorie content of the diet, leads to fat hepatosis. The liver over time increases the content of "bad" cholesterol in the blood, with all the ensuing consequences in the form of atherosclerosis, increased risk of heart attacks and strokes. The most harmful to the heart and vessels with the components of the Western diet are considered refined oils and red meat.

Obesity, high glycemic load and excessive trans fat consumption are associated with increasing prevalence of type 2 diabetes mellitus, in which the sensitivity of the body cells to insulin is reduced - insulin resistance. It is important that every second patient with obesity and each third with overweight already has insulin resistance.

In fairness it should be noted that the western type of food is not an absolute evil, this is not the only cause of civilization diseases.

The diet always works in a complex with other factors: physical activity, heredity, harmful habits, working conditions, environmental situation, and many others.

Mixing Western and East

"Western food type" - the term is quite conditional, especially in a globalized world, where cultures are mixed. The development of science and industry, a change in lifestyle always lead to a change in qualities, composition of food and food habits. It is impossible to say that in one country, people from the time of centuries feed on correctly, and on the other, all the food has long become "unreal."

Traditional food habits are not always good and good. Adheres to a healthy diet and reduce the risks of civilization diseases, living in any country in any culture. The main thing is to find reliable sources from which you can get reliable information, listen to real, and not homegrown, specialists in the field of healthy nutrition, and not rush in extremes in the form of strict vegans, raw food, panichealth or unprepared fasting.

We are what we eat. Remember it more often.

Unhealthy food kills more people than smoking!

Researchers report that in 2017 as a result unhealthy nutrition died 11 million people . It is food - unhealthy food - It was responsible for the greatest number of deaths than smoking.

Too few Some use whole grain , too few fruit , too lot sololi. : Researchers tried to assess the consequences of such an unhealthy nutrition.
According to the study published in the magazine "The Lancet", unhealthy food is the cause each fifth death in the world. In a press release on research, the Institute of Indicators and Health Assessments (Imhe) writes that it is it that causes more deaths than smoking.

However, put a sign of equality between savings on vegetables and smoking is not worth it!

Group under the leadership of Ashkana Apshina ASHKAN AFSHIN. From Imhe conducted an estimate of the data is very extensive "Global research of diseases" From 195 countries. In addition, they drenched from different sources information about food habits in different countries.

Healthy vegetables, harmful salt

Scientists focused on 15.

Ten of them were evaluated as healthy and useful, but with the conclusion that in most countries they are consumed on average in too small quantities.

• vegetables,
• bean
• cellulose,
• nuts and seeds

• calcium, milk,
• Omega-3. fatty acidPolyunsaturated fatty acids.

Five of them, classified as unhealthy, they are consumed in general in too large.

• red meat

For each component, they calculated the optimal range: eg,

• from 200 to 300 grams per day for fruit ,
• from 350 to 520 grams for milk
• and no more than four grams per day for sausages .

And scientists calculated how deviation from this optimum increases the risk cardiovascular diseases, cancer, diabetes and premature death . They determined this on the basis of other, already published studies that relate to the corresponding component of food. They took into account that some are related, for example, that milk is also a source of calcium to doubly not to calculate the risks.

IN 2017 year

• 11 million deaths
• and 255 million years spent in diseasesrelated to nutrition.

The actual causes of death were mainly cardiovascular diseases (about ten million), cancer (about 900,000). The effect of excessive weight on health and life expectancy has not yet been taken into account.

The biggest risks

according to the research group

1. excessive consumption of salt (three million deaths)
2. too low consumption of solid grain (also three million deaths),
3. low low fruit consumption (two million deaths)
4. and too low consumption of nuts and seeds (almost two million deaths).

For comparison, according to the research group, smoking annually led to eight million deaths.

According to researchers , the biggest differences Between the optimal and virtually consumed quantity were for whole grains, nuts and seeds, as well as milk.

Initiatives that encourage the consumption of these healthy foods can, in their opinion, make a greater contribution to health than those that require refusal from unhealthy food.

Stumbling point

Nevertheless, the research team itself recognizes that their research has weakness: Many conclusions about the possible links between food nutrition are made from the so-called observation studiesIn which people are simply polled, and then researchers are recorded for many years, how many people are sick or dying. These studies can show the consequences, but they do not prove that and as connected with each other. Large interventional researchin which people are randomized into two groups and adhere to different diets, relatively rare. Often shorter studies are used to determine whether changes in the dietary risk factor changes.

Last year, a well-known health care scientist John Joannidis John Ioannidis From Stanford University spoke with criticism of nutrition research and called to reform in the field of research.

One of his examples, which is also found in the current study:

It is said that people eat too little nuts - only 12% of the optimal amount, that is, about 3 g instead of the recommended 21 g per day.
Result: Almost two million deaths in just one year.

Each nut is +/- a quarter of the year of life?

Janinidis writes that if we assume that the reason is the correlations observed in major observational studies, then it follows that a person - depending on the calculated model, Lives for 1.7 or even up to four years longer - if it eats twelve forest nuts per day.

He considers this effect incredible. Especially in observational studies, almost every food is statistically associated with a lifetime. He considers it wrong to believe that there is a real causal connection everywhere. He also warns the idea of \u200b\u200buse more Healthy food does not help.

Food Of course, it is an important factor in terms of health, but if the daily handful of nuts has such a serious effect, then you can doubt the current data. And, for example, the question of how far salt consumption increases the risk of cardiovascular diseases, is fiercely disputed among the researchers.

Nevertheless, although the disputes continue ...

Outcome: a large research analysis shows that every year eleven million people die as a result of unhealthy nutrition, especially because too little fruits are consumed, too few solid grain and too much salt.

However, the indication that the unhealthy diet kills more people than smoking should not be incorrectly understood: the refusal of smoking is more important for human health than the decision to eat the handful of nuts daily or not.

The best option for your health is to refuse smoking and healthy eating.

There is no man who is at least once will face the statement that we are what we eat. Food that we eat becomes part of ourselves, but many people forget about it, and feed on harmful food. Each of us had to take chocolate or fast food in a rush, but keep in mind that it is practically completely useless products that are poor in nutrients and do not benefit health.

Minuses of unhealthy food

Nutritionists converge that the consumption of useless products resembles the construction of the house from low-quality materials. If workers are capable, they can build a house, but its structure will leave much to be desired. It looks like food. You can dine every day in restaurants like fast food and look a million dollars, but unhealthy substances contained in food can greatly harm your health. Over time, the lack of nutrients and the presence of flavoring additives and pesticides in food will give themselves to know. Human health, increases the risk of developing diabetes, heart disease and cancer.

How to find out that food is unhealthy?

Products with low nutrients typically contain many empty calories. Good example Unhealthy food are donuts that have about 350 calories coming mainly from sugar and fat. Donuts do not have vitamins, minerals and other nutrients, so it is necessary to strike them out of your diet. One more distinctive feature Unhealthy food is low fiber content. The smaller the fiber in food, the harder your body get rid of food residues after it was digested. The problem is, but not only the small nutrient content, but also the fact that some products, on the contrary, are derived from the body valuable minerals. Drink sweetened carbonated drinks, contributing into calcium loss from the body. The use of products that are actually harmful to health, for example, the content of trans-fats is also unfavorable.

What products should be avoided?

One of the least healthy products flakes containing a lot of sugar, as well as cakes, cookies and ready-made cakes. In stock In store stores are, as a rule, rich trans-fats, artificial flavors, dyes and all sorts of preservatives. In addition to those mentioned already donuts the best choice There are other products containing a lot of fat, as well as those that contribute to constipation. Chronic constipation can increase the risk of colon cancer. Problem can also be products containing a large number of Proteins of animal origin. The protein is healthy and necessary for the normal functioning of the body, but too large amounts can damage the kidneys. Also be careful with genetically modified products, as well as ice cream and frozen desserts. In the black list of unhealthy products are potato chips and french fries. They are manufactured as high temperatures, which contributes to the release of acrylamide, a well-known carcinogenic factor. Unhealthy foods, especially meat in the form of sausages, sausages and canned food. If you want to eat well, forget about sweet carbonated drinks.

How to effectively avoid unhealthy food?

Restriction or complete elimination of unhealthy food will be easier if you start planning your food. Think about what you will have, and try to choose only those dishes and products that are nutritious. Pack the sandwich or salad on lunch, so it will not tempt you a chocolate bar. If you go on the grocery stores, be sure to eat something before entering the store. Feeling hunger, worstly grabbed the calories and unhealthy snacks, such as cookies, candy and buns. This does not mean that you need to worry and abandon all sweets. The key to reasonable nutrition is to make a wise choice. If you have a desire to dive anything sweet. Ready, treated products replace cooked houses.
Unhealthy food is easily accessible and tasty, however, it is not necessary to go easier in the issue. Food applies not only calories, but also nutrients, so it is worth spending some time and attention to careful planning of your menu.

What seems healthy food may not be at all ...

Vegetable fats

Fat is considered the better than it is more liquid, so vegetable fats seem to be useful too. But people forget that the usual butter can also be liquid if heat it. Unhealthy food is cheaper than the Fastfud production companies enjoy.

Paste

A typical paste is a white flour, mixed with water and eggs. Neither vitamins, nor minerals, often there are even fibers. Nothing but an empty carbonate in the form of pasta. And noodles fast cooking It contains many more salts mixed with unhealthy fat.

White bread

This is also a paste, but already in the form of bread. Not all the bread is useful. White is definitely not.

Soup Mix

You did not think that a strange green powder, which you mix with water, useful for you? When you eat the soup, then drink / eat water, milk, butter or what else you mixed this powder, along with salt and preservatives.

Ketchup

Despite the content of alcohol antioxidant (antioxidants reduce the risk of mutations in the body, as well as the risk of developing cancer), there are many sugar and salts in Ketchup, which does not contribute to health improvement.

Diet soda

Soda is not helpful in any form, whether it is at least a dietary diet. Some studies have shown that the dietary soda itself is not so bad, but still many have gained significant weight in the experimental group. According to the theory, dietary soda stimulates appetite. Another studies have shown that artificial sweeteners can cause weight gain.

Melted cheese

According to some resources, the melted cheese contains such a large amount of salt that with two pieces one can easily exceed the daily dose of salt for a person.

Soy sauce

Yes, it is unexpected. In contrast to many other soy products, soy sauce does not contain specific antioxidants known as isoflavones. In soy sauce, a very large percentage of salt, as well as substances that can provoke cancer development. There are already several species soy Sauce. With a small amount of salt and without hazardous chemicals. It is a pity that he is not so tasty.

Peanut

Nuts are generally useful. Most varieties are replete with vitamins, minerals, fibers. Peanut is not a terrible exception, but it is impossible to be called the same useful. In most cases, peanuts are sold as a snack, sprinkled with salt and fried in unhealthy fat. Therefore, it is necessary to consume it in reasonable quantities, and also better in the form in which his nature created is raw and without salt.

Fruit juices

Pretty contradiction, but so many people believe that fruit juices are useful that real fruits are replaced in their diets. It is true that fruit juices contain a lot of vitamins, but at what price .. most juices are styled with additional sugar and do not contain meat. The flesh of fruit provides important fibers that can be considered a good counterweight natural sugar in fruits. Therefore, eat more than a fresh fruit once again.