Around the topic of healthy and healthy food, there are constantly conversations, on the basis of which there are stable myths that do not have a real basis. Let’s try to clarify and expose the main misconceptions about food.
Raw foods are better cooked.
All is far from so unambiguous. Some vegetables, such as eggplants and green beans, contain poisonous substances that become harmless only after heat treatment. In addition, raw foods are not always absorbed by the stomach.
Fresh vegetables are more useful than frozen vegetables.
Frozen fruits and vegetables, if they were not subjected to additional freezing and thawing, were stored in accordance with the rules, almost not inferior in quality to fresh ones. Moreover, the researchers are sure that in winter fresh vegetables seem to make a long way, before they reach the counter, they practically do not contain vitamins and minerals. Frozen vegetables, on the contrary, are processed usually within a few hours after they have been harvested, and their nutritional value is preserved.
Whole-grain bread is useful.
Useful or not depends on the way the grain is processed. Some foods should not be eaten raw. In addition to bread, however, there are a lot of raw foods that are not mutually compatible, which sometimes leads to serious food allergies. The so-called ballast substances in large quantities are not useful. If you think that you eat right, absorbing only bread from whole grain and muesli, most likely, you will disrupt the digestive system. This leads to heaviness and bloating. Doctors advise eating whole grain foods along with fruits.
White bread is more caloric than bread with bran.
This is not true. 100 grams of a loaf are given the same number of calories as 100 g of bran bread. Another thing is that bread with bran gives a lot of fiber and magnesium, which contributes to good digestion.
The consumption of red meat is harmful to your health.
Red meat, pork, chicken, and fish contain a certain amount of saturated fat and cholesterol. But they also contain substances necessary for health, such as protein, iron and zinc. The use of lean meat (meat that does not contain visible fat) in small quantities can become part of a weight loss program. Portion (60-90 gr) of cooked meat, which is approximately equal in size to a deck of cards. Choose pieces of meat with low fat content, before cooking cut off all visible fat.
The liver is very useful.
This is not so unambiguous. In the liver, of course, many vitamins, mineral salts and protein, but it also has a lot of fat and cholesterol. In addition, according to the American Dietetic Association, in the liver of cattle accumulate in dangerous quantities of chemicals and hormones that enter the animal’s body together with feed. And the liver of a polar bear is generally dangerous: it contains a dose of vitamin A that is deadly for the human body (however, most of us certainly will not regret eating the polar bear’s liver).
Fish is good for losing weight.
This is not true. In fish, fat is not less than in ham. For example, 100 grams of mackerel or salmon contain 12 grams of fat, and 100 grams of beef fat is only about 3 grams.
Fish does not contain fat or cholesterol.
Although all fish contain some fat and cholesterol, most fish contain low amounts of saturated fat and cholesterol than beef, pork, chicken and turkey. Fish is a good source of protein. Fish containing a large amount of fat (for example, salmon, salmon, mackerel, sardines, herring and anchovies) are rich in omega-3 fatty acids. These fatty acids have been studied, since they can lead to a reduction in the risk of heart disease. Grilled or baked fish (instead of fried) can be part of your healthy eating program.
Fish is useful for the brain,
said one German medic who found phosphorus in the human brain and concluded that phosphorus is a kind of catalyst for thinking. Since then, this statement has not been questioned for a long time. And doctors on the basis of the fact that the fish has a lot of phosphorus, advised her to eat more to improve the brain. However, in reality, phosphorus is not needed at all for normal brain function. And if you still want to replenish its reserves in the body, then it does not necessarily have to eat fish, it is quite enough in apples, vegetables, milk.
Groats are full.
Cereals are a source of carbohydrates. In fact, those who eat more carbohydrate food and less fatty, much easier to lose weight and more slowly gain it. An interesting principle of the “swing” is noticed: if the body mass index increases with increasing intake of fat, then the index on the contrary decreases with increased consumption of carbohydrates.
Margarine is better than butter.
Experts say that oil is much healthier, because it is less processed than completely artificial margarine. The oil does not automatically lead to an increase in the level of cholesterol in the blood. It’s even better to add vegetables to the butter. Natural vitamins A, D, E and betacarotin in oil are useful.
Margarines are useful because they do not contain animal fats.
It is proved that the atherogenicity of margarines (the ability to induce or accelerate the development of atherosclerosis) is not lower, but, on the contrary, higher than in animal fats. With regard to the fat content of margarines, it is about the same as that of any other fat, vegetable or animal.
Lean oil does not lead to weight gain.
Vegetable oils, which we commonly call “lean”, actually contain about 97-98% fat. These are very fatty foods. Although it should be noted that vegetable oils, unlike animal fats, do not accelerate the development of atherosclerosis.
Salad – the elixir of a slender figure.
To some extent, it corresponds to reality, because lettuce leaves do not actually contain calories. However, in the pure form they are usually not used. And most of the salad dressings contain a lot of fat: a tablespoon – about 80 calories. Thus, a serving of salad can exceed 660 calories. It is unlikely that such an “elixir” will help to reduce weight.
Avocados are harmful to health.
It’s not true. Avocados contain a fat component, which is very effective for lowering the level of cholesterol in the blood.
Some foods, for example, pineapple, grapefruit, celery or cabbage soup, can burn fat and reduce weight.
There are no products that burn fat. Some products, when exposed to caffeine, can increase the metabolic rate (the rate at which the body burns energy or calories) for a short period of time, but these foods are not the cause of weight loss. The best way to reduce weight is to reduce the amount of calories consumed and increase physical activity.
It is generally accepted that spinach is a kind of “champion” in the content of such a trace element as iron. In reality, this is not exactly true. The myth of spinach as the biggest “iron carrier” appeared thanks to the secretary of one American dietician, who in the 30s dealt with the problem of keeping micronutrients in food. She mistakenly put a comma on the figure to the right. Of course, iron in spinach is, but not in such quantities, as, for example, in lentils, sugar, eggs and seafood. It should be noted and the fact that in spinach, along with iron, there is also a lot of substance known as oxalic acid, which prevents our body from obtaining 95 percent of iron contained in spinach.
Dried fruits are absolutely useless and do not contain vitamins.
This is also incorrect.Fruits and vegetables must be consumed every day, and it does not matter in what form they are presented – dried, canned or in the form of juice. In addition, dried currants, raisins, dried apricots, dates provide our body with fiber. Of course, there are more vitamins in fresh, but also dried fruits are very useful.
Eggs raise the level of cholesterol.
This myth arose from the fact that egg yolks contain a record amount of cholesterol. Nevertheless, if there are eggs in moderation, this does not pose any danger. According to studies, when eating 1 egg a day the level of cholesterol does not increase. At the same time, eggs are rich in various substances necessary for the body.
From flour and sweet must get fat.
There are numerous studies showing that if there is very little fat in the food, a person at least does not recover with almost any consumption of flour and sweet. The conclusion about the fundamental non-fatality of carbohydrates is central in modern dietology. Based on high-carbohydrate, but low-fat diet regimens, you can build effective and easily tolerable weight maintenance regimes.
Chocolate is harmful to health.
Research has proven that cocoa beans contain a large number of special substances that can improve the performance of the heart and blood vessels. Thanks to these substances, blood pressure and clotting, as well as inflammatory processes, decrease. The effect resembles the action of aspirin. So scientists do not recommend to refuse chocolate at all. It is enough to drink bitter chocolate or eat a small tile once a day.
From sugar always get fat.
There is no direct link between sugar consumption and obesity. They grow fat because of the excess of calories, and not because they drink sweet tea. Salvation is not to buy chewing gums without sugar. It should be in principle less to eat and move more. The researchers emphasize that alcohol brings much more harm to our figure than sugar in itself. It also matters which of the foods our calorie extracts. Much more likely to obesity in those who eat fatty foods.
Salt is harmful. For a long time, salt was a taboo for the cores. Today, positions have softened, because salt is an important element of metabolism. The only thing is to monitor the intake of salt at a very high pressure. The daily dose recommended by doctors is about 5 g.
Sugar substitutes lose weight.
No. The stomach is not stupid, and do not even try to deceive him. As soon as he feels the taste of the first sweetness, even artificial, he will give a signal: “Give me more!” From this cycle it is difficult to get out, especially – to lose weight.
Canned food is food that is not very healthy.
With respect to canned meat, this is largely true, with respect to fish – not quite. The fact is that when making canned food after a long thermal processing even large fish bones become soft and edible. And what could be more useful for our skeleton than additional calcium intake. According to modern scientific recommendations, the daily requirement for calcium is about 1500 mg, whether it’s a man or woman, a child or an old man.
From genetically modified foods you will get sick.
So far, there is not enough information about the problem. Although in general it is more realistic to catch salmonella, rather than bread from genetically processed wheat. In Japan, for example, there are special genetic products that protect allergy sufferers from harmful rice substances. Increasingly popular are anticancer chewing gum and milk with low phosphorus content.