Helthy diet

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Helthy diet myths and reality

• Dr. Shalimova Oksana
• Orel State Agrarian University (RUSSIA)

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The plan of lecture

• Why do We need a good food?
• Molecular nutrition
• Briefly about carbohydrates
• Damage to refined sugar
• Proteins
• Not produce amino acids
• Quality of animal and vegetable proteins
• The fats
• Essential fatty acids
• Vitamins
• Minerals
• The main dietary guidelines
• The ideal diet

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"Rubai" of Omar Khayyam

• Oh, if, taking the verses sofa
• Yes, in a jug of wine and putting his bread in
  his pocket,
• I spend with you a day in the ruins,
• - I would have envied anyone Sultan.

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Why do We need a good food?

• 1 - all of the cells and tissues of the body are
  formed from the foods we eat.
• 2 - the food is a source of energy necessary for
  the functioning of the organism.
• 3 - the food is the main part of the environment
  with which we interact.
• 4 - the food was set up in order to enjoy it, to
  be an integral part of the joy of life, and our
  senses allow us to appreciate the quality and
  taste of the product.

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Our organism need as many calories as you need to
active life.

• Individual basal metabolic rate depends on the
  sex, size, and weight. Our physical activity has
  a significant impact on the amount of calories we
  need. On average, women need 2000 calories, and
  men - 2700 calories. Heavy manual labor may
  require not less than 4000 calories. Expended all
  this energy we get from food.

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Molecular nutrition

• If your have an ideal weight 70 kg, your body
  contains about 40 kg of water and 15 kg of fat.
  In addition, your body contains 15 kg of
  proteins, carbohydrates and derived organic
  compounds, plus bone minerals such as calcium and
  phosphorus.

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Briefly about carbohydrates

• Carbohydrates - a conglomerate of five simple
  sugars, of which the most important is glucose.
• For the assimilation of monosaccharides (glucose,
  fructose and galactose) digestion is required.
  Table sugar and maltose (disaccharides) are
  digested into simple sugars in minutes.

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Damage to refined sugar

• Depletion of vitamin B in the organism.
• Diseases of the teeth.
• Inhibition of the immune system.
• Increased the amount of fat in the blood.
• Promotion of hypoglycemia and possible onset of
  diabetes.
• Gastric irritation that occurs when the stomach
  contains more than 10 sugar.
• Constipation.

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Proteins

• Every cell of the organism is composed of many
  different proteins. Proteins make up about
  three-fourths of the solids of the body. Our
  ogganism contains more than 2000 needed for the
  vital functions of enzymes, consisting entirely
  of protein.

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Not produce amino acids

• Nine of the twenty-two amino acids we get from
  the foods we eat, and the others are synthesized
  by the organism. These nine amino acids that the
  body can not produce are called essential amino
  acids. These include lysine, methionine,
  histidine, leucine, isoleucine, phenylalanine,
  tryptophan, threonine, valine.

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Our body breaks down daily about 300 g of protein

• Almost 100 failure of the protein deficit is
  also due to a high content of protein in plant
  foods. If we eliminate from the diet of meat,
  poultry, milk products, fish and eggs, consuming
  2000 calories from a variety of unrefined
  products, we can provide high quality standard
  recommended dietary protein.

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Quality of animal protein is better than the
quality of vegetable protein.

• This is another myth associated with food. Simple
  logic dictates that the animals get their protein
  from plant sources, where the selection of amino
  acids perfectly balanced and meets the
  requirements of animals.
• When we eat eggs, milk and meat products, we have
  a second-rate protein, which contains the
  essential amino acids necessary for us, yet we
  deprive them of a balanced mix. If this
  relationship is broken, it can be a factor in the
  emergence of atherosclerosis and heart disease.

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Fat in the fire

• Fats are found in great abundance - in seeds,
  nuts, grains, fruits, and other plant sources.
  Most of the fat consumed is produced from animal
  products containing highly concentrated fat
  calories.
• Except for the olives, avocados and nuts, the fat
  content in most plant products is relatively low.
  In animal food content of fat is high. Lean beef
  typically contains at least 50 of calories
  derived from fat, and beef first grade, more than
  80. Butter and sour cream - it's almost 100-s
  media fatkalory. If our body will get fat from
  vegetable sources, it will help to change it
  fatkalory concentration.

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Essential fatty acids

• Essential fatty acids must be ingested from food,
  because the organism can not synthesize them.
  Linoleic and linolenic acid - the only known
  fatty acids, which are essential for normal human
  functioning.
• Unrefined polyunsaturated fats are a perfect
  source for the essential needs of the organism
  and for healthy cell membranes. Essential fatty
  acids play an important role in the transport and
  metabolism of fats. In combination with
  cholesterol or proteins may contribute to the
  production of cellular energy in the
  mitochondria.

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Vitamins

• Vitamins - it's essential nutrients. Thousands of
  enzymatic reactions in the body's cells depend on
  one or more specific vitamins.
• Vitamins A, D, E and K - fat soluble and can be
  stored in the organism for a longer period than
  the water-soluble vitamins. Fat-soluble vitamins
  are absorbed along with dietary fats.
• Vitamins C and B-group (thiamine, riboflavin,
  niacin, folic acid, pantothenic acid, biotin, and
  vitamin B12) - is water-soluble substances, and
  persist in the organism for long. Most of the
  vitamins of the group out of the body in the
  urine. Pure vegetarians may need special
  supplements of these nutrients.

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Minerals

• For normal functioning of our organism needs a
  sufficient amount of minerals. Those in our body
  has eighteen.
• The best source of dietary minerals - is our
  food. Unlike vitamins, minerals during heating
  are not destroyed.
• Some of them are needed by the body in very large
  quantities. These include calcium, potassium,
  magnesium, chlorine, sodium and phosphorus.
• Other minerals needed by the body in small
  amounts.
• Vital importance in human nutrition have the
  following elements chromium, fluoride, copper,
  cobalt, iodine, vanadium, manganese, selenium,
  molybdenum and zinc.

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The main dietary guidelines

• The first idea - eat quality food, and let it be
  as close as possible to the natural mind. Try to
  keep most of the nutrients coming into your body
  from unrefined, raw products.
• The second basic principle is the regularity of
  supply.
• The third idea - do not drink water during meals.
• Avoid stimulating foods and beverages.
• Remember the simple principle - too many
  products, no matter how useful, can harm us.

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The ideal diet

• The ideal diet excludes all refined products. It
  should avoid use of refined proteins, such as
  gluten and protein meat. Rare use of refined
  products will not cause harm, but the ideal goal
  is to have the food in the form in which it is
  given to us by nature, adding nothing.
•  Primacy of meat as a carrier of essential
  nutrients was a myth. Current scientific research
  confirms the absolute nutritional vegetarian
  diet. Milk products and eggs are not so
  necessary, and they can even cause serious
  illness. With the exception of vitamin B12, plant
  foods - vegetables, fruits, grains, legumes,
  seeds and nuts - contains everything you need to
  develop a healthy body and maintain its effective
  functioning.

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What to do?

• Each week, consume a greater variety of fruits,
  vegetables, cereals and legumes. Every meal
  should include a limited number of products.
  Potatoes can be eaten every day.
• Try to keep the breakfast was most enjoyable, and
  dinner - the easiest.
• Do not eat between meals. Eat at intervals of
  approximately 5 hours. If you have a problem with
  being overweight, try to eat only 2 times a day,
  doing without supper.

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• Thank you for attention!
• my coordinates
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