Contents
We have recently completed one of the largest food research. It lasted from 1990 to 2017, and a combined 130 scientists from 40 countries, which analyzed data on the diet of people from 195 countries.
And what conclusions were reached by scientists? These conclusions can be safely taken as a basis when planning our nutrition.
1. Malnutrition is bad for health
Limited to the main components of the food pyramid menu really kills. And is not safer than Smoking, high blood pressure, obesity, high cholesterol, and any other health risks. Even fat people eating diverse and not restricting themselves have serious chances of living longer than proponents of restrictive diets. For example, the absence in carbohydrates’ diet, especially from whole grains, is responsible for 1 death out of 5.
In 2017 due to malnutrition died 10.9 million, and Smoking – 8 million. Poor nutrition leads to cardiovascular diseases, diabetes, and Oncology, which are the main causes of death.
Eat a varied and do not abuse the mono-diets.
2. “White death” — not sweet but salty
The main cause of death from eating disorders is neither sugar and nor salt… After all, people need no more than 3,000 mg a day, and the real mass consumption is 3,600 mg. most of the salt enters the body from processed and prepared food. So seldom look in any of the departments of ready-made food in supermarkets and cook at home often alone.
3. The basis of the food pyramid – whole grains
If the menu contains little whole grains, it suffers from the human body. Required quantity — 100-150 g per day, and the real consumption is 29 g. …whole wheat bread and grain cereals should be the basis of a healthy diet. The main cause of diet-related deaths in countries of the former USSR, insufficient consumption of whole grains.
4. Fruits in the morning and evening
The deficit in the menu of fruits also affects health. Required quantity — 200-300 grams per day (2-3 medium apples), and real consumption — 94 g (one small Apple).
Source of healthy oils and many trace elements and vitamins — it’s all kinds of nuts and seeds. Required quantity — 16 to 25 grams a day (a dozen halves of a walnut), and real consumption — less than 3 grams (one and a half halves of a walnut). Norm — a handful of any nuts or seeds.
6. Vegetables as a base of a diet
Man needs the quantity of vegetables is 290-430 g per day (5 to 7 medium carrots), and real consumption is 190 g (3 medium carrots). Do not be afraid of “starchy” potatoes and sweet carrots or pumpkin; eat what you like. All the vegetables are beneficial to protect people from an early death.