10 myths to debunk to start eating properly
Proper nutrition passes first of all from the awareness. See 10 myths about food you have always believed true and which are to be discredited.
When it comes to proper nutrition, even today, there is much confusion in people. Research the opposing arguments that give definitive answers and all sorts of theory, even the most absurd, it spreads rapidly over the Internet. In this situation we must be firmly anchored a few basic principles, and pay no attention to the constant background noise that often leads us in the wrong direction.
If there’s one thing to have systematically reducing sugars and refined grains. Below I will list some points that will help to create greater consistency in your approach to healthy eating. These are the principles that I have shared with thousands of patients, with tens of thousands of readers and the many who follow me on the internet.
Among the many problems related to nutrition that of myths is particularly close to heart. It is, in fact, erroneous concepts that for some reason continue to be applied even if we have all the possibilities to act differently. Here is a short list of myths that are dispelled in the path to healthy eating …
Myth 1: Protein pasta at lunch and in the evening is the best solution
For the main meals (breakfast, lunch and dinner) is better, however, to introduce all the macronutrients i.e. carbohydrates, proteins, fats. The dissociated diet does not give any advantage. Indeed, hire only pasta for lunch and dinner only meat or fish makes you sleep the afternoon (carbohydrates promote sleep) and risks of staying awake at night (proteins make us more vigilant). Typically then you end up with is to exceed the dose of carbohydrates with those of proteins.
Myth 2: The vegetables should be used as a side dish
The vegetables should be, in terms of volume, the more food present at least in the main meals. The single plate provides that 50% of the space goes to the vegetables, 25% to 25% whole grains and the healthy proteins. Everything should be seasoned with extra virgin olive oil. If you want to get yourself a gift of health, you can even add yet another bowl of vegetables.
Myth 3: Fruits and vegetables at will
Both are rich in micronutrients and phytonutrients very healthy and useful. But the fruit also contains fructose and much more in this regard should be taken more closely vegetables. Take excess fruit is likely to become a negative factor for the control of body fat; it promotes the increase of triglycerides and, as in the case of each sugar in the long run can lead to fatty liver. All derivatives such as juices and jams are considered as sweet.
Myth number 4: The ideal snack and light is a pack of crackers or yogurt
Cracker and yogurt, while being different in all, have in common to be industrial products. The crackers are made with white flour and add salt and oils such as sunflower, rich in omega-6 pro-inflammatory. Yogurt with low fat is full of sugar. That has no sugar sweeteners. Only the 100% natural snacks could be one to consider. Very best for the snacks I use fresh fruit or nuts.
Myth 5: I eat healthy, use very little fat
Fats are not all harmful. Those to be avoided are the hydrogenated fats present in some industrial products such as bakery products (always less fortunately) and, if in exaggerated doses, vegetable those omega-6 such as sunflower oil or peanut and saturated ones such as butter or coconut (these seem to do well in limited quantities). The extra virgin olive oil and avocados are rich in monounsaturated fat, and the fat of the fish, rich in omega-3, are not only not harmful but they are even extremely healthy. Eating low fat is far from clear that it is healthy especially if they assume high amounts of sugars and refined grains.
You may also like to read: How To Stop a Stomach Ache After Eating too Much
Myth 6: The sugars are critical for brain and muscles
In a technical sense, it is certainly true, but the sugar needed to run the body is produced and delivered to the organs by our liver from more complex foods. Add simple sugars is like throwing gasoline on a fire: it destabilizes the combustion process and create a blaze. In this case, the blaze is the sudden rise in blood sugar, which leads to excessive insulin production. This mechanism, in the long run, can lead to insulin resistance which in turn is the basis of many diseases including diabetes, cardiovascular diseases and certain cancers. If there’s one thing to have systematically reducing sugars and refined grains.
Myth 7: Legumes are vegetable protein
The legumes make primarily carbohydrates. Certainly bring plenty of fiber useful for health but 100 grams of dried lentils, for example, they provide 22 grams of protein but less than 51 grams carbohydrates. The protein to another are incomplete in particular with regard to the amino acids methionine and cysteine and thus have reduced biological value than animal protein. It is said that combining legumes with cereals these deficiencies are compensated but no one remembers that it is further raises the intake of carbohydrates.
Myth 8: The potatoes are vegetables
Potatoes are tubers and vegetables but do not make particularly carbohydrates. They are not intended never used as substitutes for vegetables but cereals. In this case, also they have the advantage, compared with pasta, bread and rice to make far fewer calories.
Myth 9: Breakfast you can skip it if you are not hungry
The breakfast is the first meal after several hours of fasting. For this is a very important meal. Upon awakening our metabolic batteries are low and if you do not nourish the body, power will be supplied through a process of destruction of muscle tissue. This, in the long run, worsens the natural tendency to lose muscles that occurs with age and slow down your metabolic rate. At the same time, a breakfast made of only sugar (sweet croissant and cappuccino, for instance, perhaps with even a nice juice) = one fist on the pancreas. In fact, the sharp rise in blood sugar will force the pancreas to wake up with a start. Much better than a balanced and full breakfast. An example? Hard boiled egg, whole wheat bread, avocado and fresh fruit. Or sugar-free yogurt, nuts and whole oats.
Myth 10: The proteins are badly
The proteins are the building blocks that make up our body. The muscles, of the bones and joints, the main constituents of the skin and many hormones are proteins. Hiring an insufficient amount of protein can be harmful to your health and quality of life. The proteins with increased biological value are those of animal origin, but must know how to choose. The fish, the eggs, the poultry should be taken regularly and selected by origin and breeding method. Red meat should be eaten in quantities of no more than 400 grams a week and undercooked or even raw as in the case of tartare or carpaccio. Sausage and cheese are not ideal for food intake because of salt, preservatives and saturated fat possible.
The errors are often supported by false myths that have been passed from person to person. In the food sector there are many. Put aside anyone can contribute immediately to improve your nutrition.