The top nutritional mistakes that everyone makes

Oksana SkitalinskayaFood
A balanced menu will help you not to gain extra pounds

At first, I wanted to start with the words "everyone wants to be healthy," but I thought that I shouldn't idealize everyone and started differently.

No one likes to be sick. Especially if the disease is accompanied by discomfort, pain, and the illness lasts for a long time.

Most people want to be healthy. Some of them are also interested in health, nutrition, mental health, physical activity, and sleep.

There is so much written about nutrition, the topic is super popular, so there are former lawyers, tax officers, accountants among the "nutritionists" who write a lot about prohibitions, rules and restrictions, and praise products that do not have high biological value, such as store-bought vegetable milk, or products that are very expensive and can be completely dispensed with and healthy, such as chia seeds, quinoa, matcha tea, psyllium, artichoke, etc.

But what is really extremely important for maintaining a good functional state of tissues and organs is the following.

1. Method of cooking. Fried, heavily baked, or grilled foods, although they do not have any immediately tangible health effects, negatively affect cell function and put a strain on the body's detoxification system. To make boiled or baked food more palatable, add various sauces to it: sweet and sour sauces made from berries and fruits, mustard, yogurt with garlic, spicy herbs, lemon juice, balsamic vinegar, sprinkle with grated Parmesan cheese.

2. Lots of concentrated sweets. It's one thing to eat a homemade berry muffin or cinnamon apple strudel with a minimum of sugar once a week, provided you are physically active, but it's another to drink a bottle of sugary drink every day, eat cookies and candy, and move little. Excess sugar has a toxic effect on tissues, a condition called glucose toxicity. Excessive carbohydrates (and this includes all white flour products) stimulate the formation of fat, primarily in the liver, which contributes to the development of steatosis (fatty liver), and subsequently to damage to body tissues (blood vessels, nerve fibers, lens, kidneys, pancreas).

3. Low fiber (dietary fiber). Modern foods (bread, pasta, instant cereals) contain insufficient soluble fiber (pectins) and insoluble fiber. Chronic fiber deficiency is one of the causes of dysbiosis, constipation, diverticular disease, intestinal inflammation, and intestinal cancer.

4. Indiscriminate in fats. Nowadays, it is very fashionable to use various vegetable oils, the annotations to which say that they have almost healing properties, treat the liver, "cleanse" blood vessels, rejuvenate the skin, and so on. So, an increase in vegetable oils in the diet enhances the oxidation of lipids (fats) in the body. Any oil is a refined product, so it should not be too much (a maximum of 1-2 tablespoons per day, and not for everyone), and even better - use the fat that is part of natural products (egg yolks, dairy products with normal fat content, seeds, nuts, fat in meat and fish).

5. Chronic deficiency ofregulatory factors. These include vitamins, minerals, bioflavonoids (phytonutrients). They are called regulatory because they act as regulators of various biochemical reactions. Each person has their own genetic characteristics of metabolism, which is influenced by many different factors, even during the day. Foods rich in regulatory factors include colorful vegetable products (greens, vegetables, fruits, berries).

The main task of nutrition is to provide the body with all the necessary components, so the emphasis should be on maximum completeness, not on an unreasonable mass ban on natural products.

But this is not enough, because nutrition, as I mentioned at the beginning, should promote good regeneration of body tissues and should not deplete their resources.

It is very important that the food we consume is good for the liver, reduces the risk of inflammation, and prevents fibrosis (fibrosis is the replacement of full-fledged liver cells with connective tissue). These are foods rich in natural antioxidants - blueberries, black currants and raspberries, onions, garlic, cabbage, zucchini, cauliflower, Brussels sprouts, broccoli, vegetables. These foods should be consumed regularly if you want to maintain liver health, which is equivalent to the health of the whole body.

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