The maxim that most nutritionists confess that what for many centuries appeared on our table, the body has more benefits than harm – otherwise the products would have long disappeared from our menu under the law of natural selection. However, in nutrition, as we will try to show a lot of things relative:
1. You need to eat as many vegetables.
This advice does not cause any doubts in his uprightness, because vegetables contain many vitamins and beneficial fiber. Moreover, they are low calorie and expense of volume create a sense of satiety, reduce pressure and normalize the activity of the excretory system. But excessive amounts of raw vegetables may cause problems in the gastrointestinal tract. Do not eat and only with the same vegetables (whether in a diet you recommend just that!), Because they increase the risk of iron deficiency.
2. Once and for all we give up fatty foods.
Is that true? Yes – it is better to eat less fatty meat, fatty dairy products because they are a source of cholesterol, which in large quantities causes atherosclerosis and heart problems. On the other hand, does not totally give up fat, because this reduces the intake of vitamin A, having a direct role in vision, and vitamin E – not coincidentally called “vitamin of beauty”.
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The daily consumption of spinach and other leafy green vegetables reduce the risk of type 2 diabetes, say scientists. The new comprehensive survey on the consumption of fruit and vegetables and their effect on diabetes type 2, was published in the magazine British Medical Journal. The scientists have found that people who consumed daily 150 g spinach and other leafy green vegetables decreased by 14 percent likelihood to develop diabetes compared to those who consumed only 20 grams. The heating method of processing the spinach, however, can significantly reduce its healthy effect. Properly prepared, it must maintain its high content of antioxidants, which protect the body from free radicals. The spinach contains magnesium, which gives its green color. Likely that chemical element contributes to the activation of insulin, a hormone that controls levels of glycogen in the blood. To eat healthy, nutritionists still advised to include in your diet at least five daily servings of fruits and vegetables, among which pride of place to borrow and spinach.

Some people seem to have an inborn dislike of certain vegetables and have no desire to consume, regardless of the form in which they were prepared. According to U.S. scientists from the private research institute Monell Chemical Senses Center in Philadelphia this was due to “internal voting body, which we seek to dictate what, how and in what form to consume. The study’s authors – Mary Sandy and Paul Breslin argue that those who literally hate vegetables, instinctively protect themselves from iodine deficiency and caused by that disruption of the thyroid gland. Many vegetables, especially broccoli, horseradish root and contain relatively large amounts of glucosinolates, which prevent the formation of organic iodine compounds in the body and their access to the thyroid gland. Without compounds iodine thyroid can not function normally. Therefore, in parts of the world where there is a shortage of food from non-vegetable origin, ie lack of iodine, many people suffer from increased thyroid. In a strong iodine deficiency slows mental development of children that with increasing age can not be compensated.
The bitter taste is a warning
Scientists have discovered a receptor on the tongue taste bitter substances which determines, in some cases respond to glucosinolates. In part of the study participants were found two genes responsible for this receptor. They are perceived vegetables containing glucosinolates, uniquely as bitter. Other actors who have a gene, responsible for the particular perception of taste, these vegetables are defined as less bitter. Others who did not have a similar gene, they have never felt bitterness.
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After analysis of the impact on human beings of different foods (including fruits, vegetables and nuts), researchers found that their benefits are significantly less than 1.2 cups of coffee. “Antioxidants contained in this drink are able to resist diseases such as diabetes and successfully combat the free radicals that deplete the structure of cells, say the authors of the publication in the Journal of the American Board of Family Medicine. Antioxidants are natural or nature identical compounds which prevent oxidation of the active compounds in the cells of the body, which reduces the risk of developing various diseases, including related to the chemical, physical, radiological, bacteriological and other environmental factors. Is another interesting fact from the published research – that are equally useful and coffee with and without caffeine. According to statistics daily average use grown-up 1299 mg antioxidants from coffee (drank an average of 1.64 cups of coffee). His closest “rival” is tea in one cup of which contains 294 mg, followed by bananas (76 mg), mature beans (72 mg) and maize (48 mg). Scientists indicate the recommended daily norm coffee – a cup and a half and warned that it should not replace other products needed for the organism.
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Of course today is to speak and write more about the importance of stress on health. Studies are exported fresh evidence that excessive pressure does not determine our only bad mood. Can now be considered proven that people under chronic stress are most vulnerable to various diseases – from “innocent” colds to chronic conditions such as high blood pressure and diabetes. There are many ways and approaches to reduce the negative impact of stress on our health. One of them is the correct selection of food.
Foods against stress: How It Works
Level of chemical mechanisms are few. For example cup oatmeal raises the levels of serotonin – a hormone that increases the feeling of calmness and relaxation. Other foods does lower the level of adrenaline and cortisol – a stress hormone whose quantity increases in the body during prolonged high level of tension. And last but not least: a well chosen diet helps to counter the effects of stress by strengthening the immune system and lowers blood pressure.
Complex carbohydrates
All carbohydrates increase the production of serotonin. Particularly useful in combating stress are complex carbohydrates that are assimilated more slowly, ie operate for longer. Good choices are whole grain breads and snacks, as already mentioned, and oatmeal. Complex carbohydrates help and a sense of calm and confidence as stabilize blood sugar.
Simple carbohydrates
Dietitians often recommend that you avoid simple carbohydrates like sweets and soda. But in this case those foods in the short term, give quite a good effect on reducing the effects of stress (eg irritability). Digest the simple sugars are rapidly leading to a rapid influx of serotonin.
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The presence of more fruits and vegetables in the daily menu improves cognitive function in the brain, says an international team of neuroscientists from the University “Heinrich Heine” hospital “St. Elizabeth” in Cologne (Germany), University of Perugia (Italy) and Temple University “(Temple University) in the United States. Scientists have studied the correlation between the consumption of fruit and vegetable antioxidant content in blood and brain activity of people between 45 and 102 years. Results showed that those whose diet each day attended by 400-500 grams of fruit and vegetables have high levels of beneficial antioxidants in the body and thus low performance of lipid damage by free radicals. Moreover, their ability to remember and use the saved is considerably higher than those in fruit and vegetables are less than 100 grams per day.
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