photo: www.frasicelebri.it What mistakes we make most often, trying to start eating right. We often refuse from our usual products in favor of more "healthy". But even this, at first glance, a very correct and healthy food — or rather, new eating habits can cause the body harm. So, what could be wrong: 1. A complete rejection of bakery products.
Bread in our country eat a lot, for us it is a traditional appetizer to almost any dish. But this source of fast carbohydrates leads to the inevitable set of extra pounds. So, getting on the path of proper nutrition, we first cross out bread from your diet.
A paradox, but is recognized as the most healthy diet – Mediterranean – proclaimed a cult of bread and pasta. The thing is that flour for "their" bread and pasta is made from durum wheat. The composition of the flour are not fast carbs as in our wheat and slow. They act on the metabolism the best way. Contrary to popular belief, this system is not traditional for all Mediterranean countries. For example, in Italy the use of this kind of flour it was established legislatively, and today its use in recipes is inseparable from the Italians.
Output: carefully read the packaging. "Calculate" products from durum wheat is possible and visually: pasta is noticeably darker, and whole wheat bread are grains and bran that fall into the dough during manufacture.
2. Buy only low-fat dairy products.
Today for anybody not a secret that the dairy fat in the diet is necessary to reduce: the world health organization calls it one of the key instigators of heart disease and blood vessels in Europe and also a major activator of diabetes and development of cancer. The reason is the high content of saturated fatty acids and growth hormones.
But the complete exclusion of fat from dairy products – not an option, because most of the vitamins contained in milk are soluble. In addition, low-fat foods are not as tasty: familiar taste of milk ensures that fat. In order not to lose it, manufacturers add in low fat foods sugar, in the end, we consumed it several times more than is allowable per day.
Output: buy low-fat dairy products (up 2.5 percent fat). And if the testimony of health you can not do milk fat – functional, where it is specifically replaced by vegetable polyunsaturated fatty acids.
3. Abuse products for diabetics
Products with this label are often chosen not just people with diabetes – they are very popular among consumers who want to buy lightweight versions of familiar food. Indeed, the sugar in such products is replaced by fructose, which at first glance "Lite"version of sugar.
But the caloric content, they often do not concede, and even surpass their prototypes. In addition, there is another important point. In sweet foods for diabetics in abundance may contain TRANS fats. These food ingredients, according to the world health organization, and inhibit sensitivity to insulin.
Output: to purchase products from the dietary Department turn into health problems, carefully look at the packaging and look for foods labeled "no TRANS fats" or "contains no TRANS fatty acids" are the same thing.
4. Love the packaged juices.
The most useful alternative to fizzy drinks, we believe juices. In fact, this conviction is the result of competent work of marketers, which was conducted for years. Contrary to popular belief, the main problem of soda – no preservatives and dyes, and high sugar content. Its contents in packaged juices almost similar.
Even if the juice is 100 percent (e.g., Apple or orange), the content of natural sugars (fructose or sucrose) it also high. In addition, packaged juices often missing the useful fiber, which is the lion's share of benefits from natural fruits. In the end, the problem does not disappear. Fresh juices, certainly more useful, however, abuse them, especially on an empty stomach.
Output: the who recommends to drink a day not more than 200 ml of juice. That is only a glass a day will not cause the figure damage. And nutritionists recommend to dilute the juice half with water, so we again reduce the sugar content. In addition, juices, especially sweet, better to drink in the morning — then all the sugar will go into business, that is consumed on a mental or physical activity, not seceded where it is not necessary.
5. Complete rejection of salt and sugar
Today, unfortunately, impracticable idea. Modern products often have hidden salt or sugar, the content of which we may not even suspect. It is not always placed on the package, this spring, our Ministry of health only spoke about the need to introduce such measures in respect of salt.
Output: the rejection of salt and sugar will be effective only if you know the list of popular products, where these components are contained in large amounts in the "hidden" form.
Salt: bread, cheese, fast food, soups, chips, sausages, prepared foods, vegetable juices, canned vegetables.
Sugar: quick-cooking cereals, Breakfast cereals, fruit juices, pastries, many caffeine containing drinks, fruits and dried fruits.
But do not forget that salt is necessary for us to complete the work of the body and the sugar gives energy. Maybe not worth quite away from them? Just reduce the amount.
Consult a doctor
These simple facts can be taken into consideration, but you need to understand that nutrition cannot be one truth for all. Before you make the decision to opt out of any product, talk about it with your doctor, do not consider it a formality. Do not rush to extremes – if you follow this principle, the transition to a healthy lifestyle will be painless.