This list should hang in your frame, in the kitchen, to have it every time at hand, and do not doubt when your girlfriend offers you the latest fashion squeak of some kind of diet there. This list will help you determine the type of diet or type of food that you want to eat for your body and health.
All true about the Belka.
- Cooked meat is not full? True! Boiled meat is easily digested! It's a yes. Only the meat should be put already in boiled water and immediately covered with a lid so that the steam does not come out and all the nutrients remain in the meat, and not in the water in which it is cooked.
- Hardly boiled egg badly digested? True!
Albumin from protein, this protein, is digested only when it is boiled, however, the yolk is not digested if it is solid. Ideally, the egg should be eaten cooked and soft.
- Chicken meat is more useful than pork? A controversial issue!
If you follow the fat content, pork should be avoided by people with elevated cholesterol and triglycerides. As for anemic people, it's not a bad idea to know that the iron is in red meat. My opinion: red meat is definitely more useful.
- Is fish meat better than pork, beef or chicken? True!
Fish contains proteins as well as other types of meat, but fish meat is rich in unsaturated fats and minerals and is easier to digest than others. Fish and seafood contain fewer calories and, therefore, you should definitely eat fish at least 3 times a week. Remember the slogan "no food without fish."
- Does spinach contain more iron than meat? False!
Although the content of iron in spinach and other green leafy vegetables is very high, it can not be absorbed in the human intestine. The main source of iron for the human body is meat, both red and raw, from organs such as the liver and spleen. Iron in meat is digested better in the presence of vitamin "C", so that the blood of a steak with a green salad recipe is ideal against anemia.
- Is the meat responsible for gout? True!
All products rich in purine (red meat, game, young animal meat - veal, lamb, and even chocolate), as a result of uric acid leans at the level of the joints and promotes the occurrence of gout attacks.
- Does the protein regime lead to rapid weight loss? True!
You can lose from 5 to 7 kg in 2 weeks, eating only protein, because the excess protein turns into fat is very difficult. There is a risk of losing muscle mass, as the body will have to burn its constitutional proteins to get glucose as a source of energy and normal functioning of the nervous system.
- Those who want to "muscle" should eat meat? True!
In connection with intense physical activity or muscle growth, you need to consume high-quality proteins (meat, milk, eggs) as a raw material for the synthesis of amino acids. The protein intake should be 30% higher. In addition, women who are pregnant or breastfeeding need growth rates of 20-30% protein to ensure proper development of the embryo and fetus.
- Is the vegetarian diet regime healthier? False!
Vegetables and cereals do not contain all the essential amino acids, so some proteins that are based on these amino acids can not be synthesized. A vegetarian diet leads to a deficiency of vitamins, especially vitamin B and fat-soluble vitamins A, D, which is found only in products of animal origin, not to mention iron and zinc, and recommended, and dairy and vegetable regimes, to provide all the basic principles of food.
Truth and Lies about carbohydrates!
"Is it true that the bread is full?" False!
Bread is not full, but the products that are associated with it. A slice of bread has 80 calories and 1 slice of cheese has 180 calories. Of course, one loaf is full, but 1- 2 pieces on the table are required!
- Does the toast contain fewer calories? False!
Toast has exactly the same number of calories as plain fresh bread, because when frying ordinary bread, only water evaporates, and the bread becomes dry and light.
- From the fresh bread "belly" is inflated? True!
In the process of making bread with the use of yeast, to complete the fermentation, the period is 12 hours. Therefore, it is recommended to eat bread "lain" one day.
- Graham or bread with bran, is not it full? False!
Intermediate or black bread contains more bran and helps digestion, but has slightly lower calories than white bread (from 230 calories / 100g to 280 calories / 100 grams). Black bread (1 piece = 35 g) is heavier than white bread (1 piece = 25 g) and, finally, reach equilibrium, i.e. 1 slice of white bread, 25g = 1 slice of bread, 35g = 80 calories.
- Honey is natural, so it does not get fat from it? False!
Honey is natural and healthy, but contains fructose and the same amount of calories as sugar (4 calories / gram). Because sugar crystallizes and takes up more volume. Paradoxical equation: 1 teaspoon of sugar = 13 calories, 1 teaspoon of honey = 22 calories.
Honey also has the property of stimulating appetite, so it is recommended for children and people suffering from malnutrition or loss of appetite. If you want to eat anything sweetened with honey, a teaspoon will be enough, because the sweetness of honey is 4 times higher than sugar.
- Brown sugar is more useful than white? True!
Brown sugar is obtained from sugar cane and is less processed and refined than the classic sugar from sugar beet. The number of calories they have the same.
- Is Saccharin a carcinogen? False!
It has not been scientifically proven by theory, but the main drawback of saccharin is the change in the taste of high-temperature preparations. The appearance of sweeteners based on "aspartame" solved this problem, they are thermally stable. Liquid Fructose is another natural sweetener that can successfully replace sugar.
- Diabetic chocolate is not full? False!
Patients with diabetes have insulin deficiency and, therefore, are not allowed to eat sugar. Sweets for diabetics are made from fructose, because it does not affect insulin. The purpose of these products is that they do not contain sugar and have fewer calories. Chocolate for diabetics can sometimes have more calories than usual.
- How much does warm milk help you sleep at night? True!
Hunger and low blood glucose cause anxiety, irritability, nervousness, muscle weakness. Carbohydrates of milk managed to solve this problem, with a minimum of calories (100 kcal / cup), which will allow us to sleep.
Truth and Lies about lipids.
- Is "good" cholesterol and "bad" cholesterol? True!
The content of LDL-cholesterol in the blood leads to increased risks of cardiovascular disease and, as a rule, reflects the amount of cholesterol. This is a "bad" cholesterol, the value of which should not exceed 200 mg / ml and usually reflects the amount of triglycerides (fats) that you eat. "good" cholesterol HDL-cholesterol increases the protection against cardiovascular disease and its ideal value is 50 mg / ml in the blood.
- Eggs should be avoided because they are rich in cholesterol? False!
Egg is a complete food product containing high quality protein (protein standard), many vitamins (A, D, E, B) and iron with its main quality is "colecistokinetic", which leads to a reduction of the gallbladder to release bile salts. Egg cholesterol does not increase the level of cholesterol in the blood, so it is not a contraindication to eating eggs in dyslipidemia.
- Do some oils have cholesterol? True!
Cholesterol is only in products of animal origin, as a result, vegetable oils do not contain cholesterol. Oils do not contain cholesterol, but the amount of calories, as well as in animal fats (butter, lard).
- Is the fish oil healthy? True!
Fish oil is a special fat containing unsaturated fatty acids, which have a protective role in cardiovascular diseases.
- Nuts and walnuts are good for the brain? True!
10 nuts consumed daily help us to be "smarter".
- Are there foods that increase cholesterol? True!
It is refined sugar and all sweets. Animal fats (lard, butter, cream), margarine, coffee and smoking. Foods that reduce cholesterol are fruits, vegetables, grains, soy, fish oil, milk fat, SSI milk, corn oil, olive, onions, garlic and chili pepper.
"Cheese is not full?" False!
Cheese is the biggest danger, it contains up to 80% fat. Slice of cheese is equivalent to 3 slices of bread, so do not think that if there is cheese with tomatoes, then you will not replenish it, it's not true, yet how to replenish.