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Nutritionist explains on his fingers what you need to replace the meat and butter in your plate
Bashny.Net
It is believed that many products are interchangeable for humans. Like sugar and honey or potatoes and sweet potatoes. If you look at it from the diet side, everything immediately falls into place. But if you go a little deeper and analyze this issue from the side of the number of trace elements, it becomes more difficult. For example, How to replace oilTo get the same amount of healthy fat?
The average person will say: if the body needs oil, you need to eat oil. If you eat meat, eat meat. And so on. But it's not that simple. The fact is that fats can be saturated and unsaturated. Useful and harmful. Even a person’s age can dictate which fats to eat at this point. Well, health is complicated, you have to adapt.
Scientists say that the norm of fat consumption for an ordinary person (not an athlete) will be considered about 35% of all calories. Another 50% will be carbohydrates, giving us energy for the whole day. All that's left is a fraction of protein. But saturated fats should be only 5 to 10 percent. The World Health Organization believes that even these figures are overstated, because saturated fats do not affect the well-being of our internal organs in the best way.
Simply put, the rate of obtaining saturated fat per day is a couple of slices of pizza or 4-5 homemade patties per day. Nothing more! It is especially important to follow these rules after 50 years. And people with sedentary work should think even after 40 years. Extra centimeters at the waist and noticeable shortness of breath are the first signs of saturated fat abuse.
Interestingly, even people who try to monitor their health are at high risk. It turns out that butter, cheese and fatty red meat, albeit in normal daily doses, can cause digestive problems and the deposition of visceral fat. This is fat that is deposited around the internal organs. Even people who look thin may have an excess of it.
Excessive deposits of visceral fat lead to complications of the human cardiovascular system. This does not mean that you should stop eating red meat or butter. No, but it is worth expanding your food basket and paying attention to other ingredients for every day. There is an alternative.
Nutritionists unanimously claim that seafish It can be a product that helps our body get enough healthy fats, serving as an excellent alternative to meat, butter and even cheese. It will help strengthen the cardiovascular system and will have a beneficial effect on the heart.
And the fish should not necessarily be some noble species. Quality herring, tuna, mackerel and trout are also suitable. They will compensate for the lack of fatty acids in the human body and significantly reduce the chance of excess bad. cholesterol.
In addition, fish have a large amount of omega-3, which fights inflammation inside the body. Eating fatty fish leads to an improvement in the appearance of human hair and nails. It also normalizes the normal appearance of the skin on the face and head. Scientists say that the result should be visible in 2 weeks.
The Norwegian family Haug decided to conduct a small experiment. They had to eat fish at least once a day. It doesn't matter if it's lunch or breakfast. As a result, a family of 4 people lost weight in the amount of 14 kilograms, without experiencing absolutely no discomfort. The sports performance of the children has even improved.
In adults, the amount of sugar in the blood normalized, blood pressure decreased and the amount of cholesterol decreased. In addition, subjectively, they began to feel much better. Even though not everyone in the family loved fish. That is, the moral transition to such a diet at first was not so easy. But the numbers won’t lie.
We were told to eat fish on Thursdays. It's good for the body. But you need to understand that even such a product can be spoiled during cooking. Little salted fish or steamed with spices is one thing. But pollock in the litter, fried like fries, in general, a bucket of vegetable oil will not bring any benefit. It's worth considering!
The average person will say: if the body needs oil, you need to eat oil. If you eat meat, eat meat. And so on. But it's not that simple. The fact is that fats can be saturated and unsaturated. Useful and harmful. Even a person’s age can dictate which fats to eat at this point. Well, health is complicated, you have to adapt.
Scientists say that the norm of fat consumption for an ordinary person (not an athlete) will be considered about 35% of all calories. Another 50% will be carbohydrates, giving us energy for the whole day. All that's left is a fraction of protein. But saturated fats should be only 5 to 10 percent. The World Health Organization believes that even these figures are overstated, because saturated fats do not affect the well-being of our internal organs in the best way.
Simply put, the rate of obtaining saturated fat per day is a couple of slices of pizza or 4-5 homemade patties per day. Nothing more! It is especially important to follow these rules after 50 years. And people with sedentary work should think even after 40 years. Extra centimeters at the waist and noticeable shortness of breath are the first signs of saturated fat abuse.
Interestingly, even people who try to monitor their health are at high risk. It turns out that butter, cheese and fatty red meat, albeit in normal daily doses, can cause digestive problems and the deposition of visceral fat. This is fat that is deposited around the internal organs. Even people who look thin may have an excess of it.
Excessive deposits of visceral fat lead to complications of the human cardiovascular system. This does not mean that you should stop eating red meat or butter. No, but it is worth expanding your food basket and paying attention to other ingredients for every day. There is an alternative.
Nutritionists unanimously claim that seafish It can be a product that helps our body get enough healthy fats, serving as an excellent alternative to meat, butter and even cheese. It will help strengthen the cardiovascular system and will have a beneficial effect on the heart.
And the fish should not necessarily be some noble species. Quality herring, tuna, mackerel and trout are also suitable. They will compensate for the lack of fatty acids in the human body and significantly reduce the chance of excess bad. cholesterol.
In addition, fish have a large amount of omega-3, which fights inflammation inside the body. Eating fatty fish leads to an improvement in the appearance of human hair and nails. It also normalizes the normal appearance of the skin on the face and head. Scientists say that the result should be visible in 2 weeks.
The Norwegian family Haug decided to conduct a small experiment. They had to eat fish at least once a day. It doesn't matter if it's lunch or breakfast. As a result, a family of 4 people lost weight in the amount of 14 kilograms, without experiencing absolutely no discomfort. The sports performance of the children has even improved.
In adults, the amount of sugar in the blood normalized, blood pressure decreased and the amount of cholesterol decreased. In addition, subjectively, they began to feel much better. Even though not everyone in the family loved fish. That is, the moral transition to such a diet at first was not so easy. But the numbers won’t lie.
We were told to eat fish on Thursdays. It's good for the body. But you need to understand that even such a product can be spoiled during cooking. Little salted fish or steamed with spices is one thing. But pollock in the litter, fried like fries, in general, a bucket of vegetable oil will not bring any benefit. It's worth considering!
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