It is very common to hear different opinions about nutrition or adequate food, often ranging from unqualified people, so we suggest this educational campaign myths and realities around healthy eating1.- What myths exist about food?
- Based on the definition of myth as that traditional story of miraculous events, featuring supernatural or extraordinary beings, gives rise to a series of fantasies, beliefs and knowledge, which seem harmless, but beware, they can lead to confusion and even be dangerous in health, as it is given magical powers to some foods. The idea is to clarify, here are some examples:
· It is best to take margarine than butter, because it is made from vegetable oils, which prevent cardiovascular disease and stroke.
Not true. It is one of the most widespread ideas. To convert an (liquid at room temperature) in a vegetable oil fat "spreads" the manufacturers undergo a hydrogenation process. These artificially solid fats are the famous "trans" fats, which numerous studies have linked even worse than their own animal fats effects. What's worse is that the "trans" sneak us in many prepared foods. Margarines lower in "trans" fats are those that remain soft at refrigerator.
· The toast slim.
The toasted provides the same calories than normal. When roasting, water containing only is deleted, its nutritional content is not affected.
· If you want to lose weight, stop dinner.
Not true. Skipping dinner will make the fasting period is more prolonged, so when the next meal is ingested, some metabolic reactions such as increased insulin among others, would allow the transformation of these nutrients fat is favored. Would thereby slowing metabolism and accumulating more fat. It has been found that people who spend a lot of time left between two meals have lower metabolisms and burn fewer calories than people who eat few hours left. The best way to control weight and stay fit throughout the day is carrying five light meals that include 3-5 servings of fruit and vegetables.
· Take tea as slim.
Neither is true, tea provides protein, similar to the caffeine in coffee or cocoa theobromine substance; these substances act in lipolysis or fat destruction, (this effect has been tested "in vitro" but never shown "in vivo"). What is certain is that hot drinks reduce gastric emptying, which helps to control anxiety and avoid resentment between meals.
· Grapefruit fasting fat burning.
No, but it helps to eliminate them. Any citrus fruit with fiber (kiwi, tangerines, lemons, grapefruit or orange) helps the bladder work better, and remove fat through the intestine.
· The fritters produce acne.
It is not proven, although some dermatologists associate the appearance of acne with the consumption of fried foods, chocolates and sausages, all these foods are high in fat.
· The ice cream is digestive.
Lemon citrus like are colesistokinéticos (ie, to help better vesicular function). Thus a lemon ice cream (provided q is sherbet-water) after meals helps the bladder work better. But the other icy digestive bring no benefit and in some cases may even disturb its high fat content.
· The light products are not fattening.
Not necessarily. Light or diet means that the product is reduced by any of its components: fat, sugar or salt, which does not always indicate that provide fewer calories. Anyway, even light that the product, if consumed in abundance fat.
· Eat breakfast like a king, lunch like a prince and dinner like a beggar.
This is relative metabolic rate is highest in the morning and decreases with each passing hour of the day, nutritional recommendation is to distribute calorie intake throughout the day at breakfast 25%, 30-40% at lunch , 10-15% in snacks and dinner 20% of the caloric needs.
· The beet fattening because it has a lot of sugar.
No. The myth is based on equating it with "beet", which is not edible. But the common beet only has 10 grams of sugar per cada100 grams, like the pumpkin and carrot.
· Do not cook with wine.
Neither is true. Cooking with wine has its advantages: it allows to use a smaller amount of salt because it highlights the original flavor of foods without altering their caloric content. In addition, the alcohol disappears with cooking. And often softens the cooked food.
· Spinach gives strength.
Yes, but not as much as people think. Used in the West for 500 years, its use became popular from the 50s because a bad transcription of a scientific report awarded ten times more iron than actually contains (23 mg per 100 g) and Popeye did the rest . However, few know that excels in beta carotene carrots, and 3/4 cup of cooked spinach provides 100% of our requirements for vitamin B6, 50% of vitamin C, 25% of folic acid and an astonishing 300 % vitamin K. it also provides iron and potassium, is fat-free, and only provides 23 calories per cup.
· It is good to eat yogurt when you take antibiotics.
Yes. Antibiotics destroy your intestinal flora and lactobacilli reconstitute yogurt.
· Vitamins fat.
Not true, nutritional supplements do not provide calories.
· The salt fat.
The salt is not fattening because, like vitamins and minerals, no calories. But favors the retention and recall that excess fluid in the body will tilt the balance towards the right.
· The water during meals fattening.
Water is a nutrient that contributes no calories, so it is impossible for fattening, but will point out: it is true that, given certain conditions, may be retained in the body forming edema and increasing body weight (not fat ); Slim but no help because it may be useful to curb appetite and delay the stomach to reflect stimulate satiety.
2. For better digestion ... Water should eat before, during or after meals?
If you are looking to improve digestion, then both liquids (juices, smoothies) and the water should be away from food, it is recommended to consume 20-30 minutes before or after eating, as if consumed with food gastric juices stomach would be diluted and digestion and absorption process would take longer. Besides those people with reflux, hiatal hernia and gastritis or gastroplasty always recommended that liquids are consumed away from food, because the stomach is dilated.
3. Is it true that eating fruit at night is not recommended, because the sugars can be converted into fat?
This may be controversial, indeed the absorptive process fructose eventually triggers an increase in triglycerides like all simple carbohydrates and alcoholic beverages, (triglycerides are the first step before forming fats). The secret is to not eat too much fruit (3 servings / day) therefore can be eaten at any time of day. Moreover, we now know that vitamin C containing fruit permitted to be eaten as a dessert, increased iron absorption that provides a meat or legumes (beans, peas, lentils, etc.)
4. It is said to be eating, at least every four hours. The information is explained to be consumed at least four meals. What type of problem can occur if the "morning snack" skips?
The nutritional recommendation is addressed to consume 3 meals and 1-3 snacks per day. The recommended between meals and another is usually 3-4 hours, both the number of meals per day will be directly related to the lifestyle of each person with the time makes breakfast time and if you make physical activity . If breakfast is done at 9am and has the noon lunch hour is very difficult to be able to make a morning snack meals because both are very close, it is important that no more than 4 hours after lunch without eat some light snacks.
5. Ideally, should we completely eliminate sugar consumption? Beyond that ingested with fruits ...
That depends on the physical activity performed and if you are on a low calorie diet, in this case it is advisable to use sweeteners. It is important to watch your sugar intake in children, since the trend is to an increase in obesity in this stage. Fruits are sweet enough when they have a proper maturation and place you would not need sugar to a smoothie. The recommendation of simple carbohydrates (sugar) per day is 5 to 10% of energy needs, ie 2 to about 4 teaspoons.
6. Is there a limit on the consumption of sweeteners? What are the most and least desirable?
Recent research as safe give sucralose and stevia. As for aspartame or NutraSweet in some countries has been forbidden to use the scientific reports which were awarded any harmful health effect is when used in 6 and 9 mg of aspartame per day. "I have not met a person who consumes daily 9 liters of sweetened beverages per day to achieve these doses."
7. Does fructose represents an alternative option sugar or sweeteners? For people who are not diabetic, overweight or have ...
It is very important to the clarification regarding people with diabetes and cardiovascular risk factors and fructose increased triglyceride levels. The seemingly healthy people could use, however, only calorie-free sweeteners are not so fructose.
8. What type of physical activity is recommended daily? What is the minimum duration of the routine?
The World Health Organization (WHO, 2008) recommends a minimum of 30 minutes of moderate intensity physical activity 5 days a week or a minimum of 20 minutes of high intensity physical activity three days per week. "For those who still do not start exercising you can start with 10 minutes of walking at a steady pace, this promotes beta-oxidation of fats, especially when performed early before breakfast."
9. What foods are recommended for breakfast? What would be the ideal combination?
Breakfast should consist of a portion of carbohydrates (corn bread, bread, cachapa, pancakes) to ensure energy, together with a portion of protein (white cheese - lower in fat, turkey ham, egg, chicken or beef ), fruit (preferably whole for its contribution of fiber), and depending on your calorie needs a spread (jam, butter, cheese, cream cheese, margarine) and if you have the habit of coffee, two cups are maximum recommended day if milk is used which is preferably skim.
10. Does the flavored water can be included among the eight vessels that are suggested to take daily? Or should be eaten separately? Do juices without sugar-count?
For recommendation of 8-12 glasses of fluid per day, here water, smoothies and juices, flavored water, broth, etc. are included But you should note that some of these presentations are sodium and flavored water if you have a restriction by heart or kidney disease should not be used.
11. For those who definitely do not have time to make drastic changes in your diet. What kind of supplements are recommended?
The idea is to change eating habits and lifestyle to a healthier life. With ingestion of 3-5 servings of fruits and vegetables per day is not necessary to include any additional cost. In the market there are some products (Enterex, Ensure) that are formulated to meet the needs of energy, nutrients, vitamins and minerals, but should only be used indicating the doctor or nutritionist.
12. The intake of Omega 3, is recommended for everyone?
Omega 3 fatty acids are present in oily fish, avocado, olives and olive oil are unsaturated fatty acids that help eliminate excess cholesterol and triglycerides in the blood, they are also anti-inflammatory and immunomodulatory (enhance the immune system) all human beings should consume daily regardless of age or physical activity. But this does not mean you have to cook everything with olive oil, and polyunsaturated fats (corn, sunflower, soybean) reduce both the "bad" cholesterol (LDL) and "good" (HDL, which helps expel the evil of the body) and, in contrast, monounsaturated fats (olive oil or peanut) reduce only the "bad" cholesterol, keeping rates "good" does not mean you have to banish sunflower oil as dietary polyunsaturated fats involved in multiple physiological functions, since the growth and development of the production of substances that regulates blood pressure. The conclusion? olive oil used both as a bit of sunflower oil or other polyunsaturated oil in the salad, for instance.
