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Around the topic of wholesome and healthy food, conversations are constantly being held, on the basis of which persistent myths arise that have no real basis. Let's try to clarify and expose the main misconceptions about food.
Raw foods are better than cooked foods. Everything is far from so simple. Some vegetables, such as eggplants and green beans, contain toxic substances that become harmless only after being cooked. In addition, raw foods are not always digested by the stomach.
Fresh vegetables are healthier than frozen ones. Frozen fruits and vegetables, if they have not been subjected to additional freezing and defrosting, were stored in accordance with the rules, and are almost as good as fresh ones. What's more, the researchers believe that in the winter, fresh-looking vegetables that travel a long way before they reach the counter are practically free of vitamins and minerals. Frozen vegetables, on the other hand, are usually processed within a few hours after being harvested, and their nutritional value is preserved.
Whole grain bread is healthy. Whether it is useful or not depends on how the grain is processed. Some foods cannot be eaten raw. Bread additions, however, contain a lot of raw foods that do not mix well, sometimes leading to serious food allergies. The so-called ballast substances are not useful in large quantities. If you think you are eating healthy by consuming only whole grain bread and muesli, chances are you are disrupting your digestive system. This leads to heaviness and bloating in the stomach. Doctors advise eating whole grains with fruits.
White bread is more nutritious than bran bread. This is not true. 100 g of loaf provides the same calories as 100 g of bran bread. Another thing is that bran bread provides a lot of fiber and magnesium, which promotes good digestion.
Consuming red meat is bad for your health. Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also contain substances essential for health, such as protein, iron and zinc. Eating small amounts of lean meat (meat that does not contain visible fat) can be part of a weight loss program. A serving (60-90 grams) of cooked meat, which is about the size of a deck of cards. Choose cuts of meat that are low in fat, trim off all visible fat before cooking.
The liver is very useful. This is far from so simple. The liver, of course, is rich in vitamins, minerals and protein, but it is also high in fat and cholesterol. In addition, according to the American Dietetic Association, the liver of cattle accumulates in dangerous quantities chemicals and hormones that enter the animal's body along with feed. And the liver of a polar bear is generally dangerous: it contains a lethal dose of vitamin A for the human body (however, most of us certainly do not threaten to eat the liver of a polar bear).
Fish is good for weight loss. This is not true. There is no less fat in fish than in ham. For example, 100 grams of mackerel or salmon contains 12 grams of fat, while 100 grams of beef contains only about 3 grams of fat.
Fish does not contain fat or cholesterol. Although all fish contain some fat and cholesterol, most fish are lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Fish that are high in fat (such as salmon, salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids have been studied for their potential to reduce the risk of heart disease. Grilled or baked fish (instead of fried) can be part of your healthy eating program.
Fish is good for the brain, said one German physician who found phosphorus in the human brain and concluded that phosphorus is a kind of catalyst for thinking. Since then, this statement has not been questioned for a long time. And doctors, on the basis of the fact that there is a lot of phosphorus in fish, advised to eat more of it to improve brain activity. However, in reality, phosphorus is not needed at all for normal brain function. And if you still want to replenish its reserves in the body, then for this it is not at all necessary to eat fish, it is quite enough in apples, vegetables, milk.
Cereals are fat. Cereals are a source of carbohydrates. In fact, those who eat more carbohydrate foods and less fatty ones lose weight much easier and gain it more slowly. An interesting "swing" principle has been noticed: if the body mass index rises with an increase in fat consumption, then with an increased consumption of carbohydrates, the index, on the contrary, decreases.
Margarine is better than butter. Experts say butter is healthier because it is less processed than completely artificial margarine. Oil does not automatically raise blood cholesterol levels. Better yet, add steamed vegetables to the butter. Natural vitamins A, D, E and beta-carotene in oil are useful.
Margarines are healthy because they do not contain animal fats. It has been proven that the atherogenicity of margarines (the ability to cause or accelerate the development of atherosclerosis) is not lower, but, on the contrary, higher than that of animal fats. As for the fat content of margarines, it is about the same as that of any other fat, vegetable or animal.
Lean oil does not lead to weight gain. Vegetable oils, which we call "lean" in everyday life, actually contain about 97-98% fat. These are very fatty foods. Although it should be noted that vegetable oils, unlike animal fats, do not accelerate the development of atherosclerosis.
Salad is the elixir of a slim figure. To some extent, this is true, since lettuce leaves really contain practically no calories. However, they are usually not used in their pure form. And most salad dressings are high in fat: a tablespoon is about 80 calories. Therefore, a serving of salad can exceed 660 calories. It is unlikely that such an "elixir" will contribute to weight loss.
Avocados are bad for your health. Not true. Avocado contains a fatty component that is very effective in lowering blood cholesterol levels.
Certain foods, such as pineapple, grapefruit, celery or kale soup, can burn fat and lose weight. There are no foods that burn fat. Some foods, when exposed to caffeine, can increase the metabolic rate (the rate at which the body burns energy or calories) for a short period of time, but these foods are not the cause of weight loss. The best way to lose weight is to reduce your calorie intake and increase your physical activity.
"Iron" spinach. It is generally accepted that spinach is a kind of "champion" in the content of such a trace element as iron. In reality, this is not entirely true. The myth of spinach as the largest "iron carrier" appeared thanks to the secretary of an American dietitian, who in the 30s dealt with the problem of the content of trace elements in food. She mistakenly put a comma on the number to the right. Of course, there is iron in spinach, but not in such quantities as, for example, lentils, sugar, eggs and seafood. It should be noted that, along with iron, spinach also contains a lot of a substance known as oxalic acid, which prevents our body from obtaining 95 percent of the iron contained in spinach.
Dried fruits are absolutely useless and contain no vitamins. This is also wrong. Fruits and vegetables must be consumed every day, and it does not matter in what form they are presented - dried, canned or in the form of juice. In addition, dried currants, raisins, dried apricots, dates provide our body with fiber. Of course, there are more vitamins in fresh ones, but dried fruits are also very useful.
Eggs raise cholesterol levels. This myth arose from the fact that egg yolks contain a record amount of cholesterol. However, as long as eggs are eaten in moderation, there is no danger. Studies have shown that eating 1 egg per day does not increase cholesterol levels. At the same time, eggs are rich in various substances necessary for the body.
From starchy foods and sweets, they certainly get fat. There are numerous studies showing that if the food is very low in fat, a person at least does not get better with almost any consumption of starchy foods and sweets. The conclusion that carbohydrates are essentially non-pyrogenic is central to modern dietetics. High-carb, low-fat diets can be used to build effective and tolerable weight maintenance regimens.
Chocolate is unhealthy. Studies have shown that cocoa beans contain a large amount of special substances that can improve the functioning of the heart and blood vessels. Thanks to these substances, blood pressure and blood clotting, as well as inflammatory processes, decrease. The effect is similar to that of aspirin. So scientists do not recommend giving up chocolate altogether. It is enough to drink dark chocolate or eat a small bar once a day.
Sugar always gets fat. There is no direct link between sugar consumption and obesity. They get fat because of excess calories, and not from drinking sweet tea. The salvation is not buying sugar-free gum. In principle, you should eat less and move more. Researchers emphasize that alcohol does much more harm to our figure than sugar itself. It also matters from which foods our bodies extract calories. Those who eat fatty foods are much more likely to be obese.
Salt is harmful. For a long time, salt was taboo for cores. Today positions have softened as salt is an important metabolic element. The only thing is to control the salt intake at very high pressure. The daily dose recommended by doctors is about 5 g.
They lose weight from sugar substitutes. Not. The stomach is not a fool, and do not even try to deceive it. As soon as he tastes the first sweetness, even artificial, he will give a signal: "Give me more!" It is difficult to get out of this cycle, especially to lose weight.
Canned food is not very healthy food. This is largely true for canned meat, but not quite for fish. The fact is that even large fish bones become soft and edible in the manufacture of canned food after prolonged thermal processing. And what could be more beneficial for our skeleton than additional calcium intake. According to current scientific guidelines, the daily requirement for calcium is approximately 1,500 mg, be it a man or woman, a child or an old man.
You get sick from genetically modified foods. There is still not enough information about the problem. Although, in general, it is more realistic to contract Salmonella than bread made from genetically processed wheat. In Japan, for example, there are special genetic products that protect allergy sufferers from rice harmful substances. Anti-cancer chewing gum and low phosphorus milk are becoming more popular.