Five slides in food that puts your health at risk
Are you tired of knowing that good Eating habits are great allies to keep your health on track. The danger, however, lies on the back of the coin, when some slips when sitting at the table result in risky situations. To warn you about all the traps that surround your meals, Diet and Health Nutrition Team Leader Roberta Stella then points to the consequences of five food flaws and teaches you to turn the game around for your health.
Too much saltiness
If you love to taste the salt in your dishes and do not dispense the salt shaker from the table, you may be extrapolating in the amount of the seasoning. "The salt spikes beyond the account are related to the development of hypertension that, when uncontrolled, can lead to ailments such as stroke, heart attack, heart and kidney failure," Roberta recalls. such dangers is sodium and therefore your daily amount should be limited to 1.5 grams the equivalent of 3.8g of salt per day. According to the nutritionist, it is important to note that the amount of salt refers not only to seasoning added at meal time, but also to that used during recipe preparation, in addition to that contained in processed foods. The specialist exemplifies saying that in a pack of individual soup can find up to 800 mg of the mineral.
Good measures not to exceed the recommended amount of sodium are: reduce the amount of salt used in the preparation of food, prevent the salt shaker from sitting at the table, and not add salt before trying the food, reduce consumption of processed products such as broths, soups, canned and inlaid tablets, use natural seasonings to flavor the dishes that carry salt and do not forget to check the amount of sodium that industrialized foods have. If the food has more than 20% of the recommended daily value (% DV), it contains a high amount of sodium. Look for those who represent 5% or less of the recommended daily value, advises the nutritionist.
High Cholesterol, Heart Hazard
You considered your menu balanced until you discover, on a routine visit to the doctor, that your cholesterol rates were unbalanced. Probably the problem has arisen due to frequent participation of high-fat foods on their menu, that is, foods of animal origin.
When cholesterol levels are high, the risk of developing coronary heart disease increases. According to the specialist of
My Life , the good news is that cholesterol can be more easily controlled compared to other risk factors such as hypertension and diabetes. Adopting a healthy diet, increasing physical activity level and quitting smoking are highly effective attitudes to lower cholesterol rates, she says, noting that for some people such attitudes are not enough and the doctor can indicate a drug to control In the list of foods that offer good amount of fat that you should avoid, are whole milk, cheeses, sour cream, condensed milk, fatty meats, sausages, kids. , liver, chicken skin and butter. Because of its ingredients, cakes, pies and sweets in general also have good doses of cholesterol and, therefore, the amount consumed must be controlled. Roberta gives the alternatives for those who do not want to extrapolate in cholesterol doses: change the whole milk by semi-skim or skim, natural yogurt by light, fat meat by lean, butter by vegetable cream, yellow cheeses by whites, remove skin from chicken, avoid inlays such as mortadella, salami and ham with cover fat and control the ingestion of eggs, especially the yolk.
Non-Carb and No-Power Meals
When you want to wipe the silhouette, restrict the carbohydrate share of the menu, excluding dinner. According to Roberta, the biggest mistake anyone who cuts rice, bread, pasta, potatoes or other sources of carbohydrates of any meal, is not to reach the ideal daily amount of the nutrient, which should be part of 50 to 60% of the total caloric value of diet. For a 2,000-calorie menu, that means that 1,000 to 1,200 calories should be obtained from carbohydrates, equivalent to an average of 300 grams of that nutrient distributed throughout every meal of the day.
The expert warns that if food is low in carbohydrates, the body begins to burn fats as a source of energy, instead of glucose, the main energy for the functioning of the organs. The breakdown of fat gives rise to ketones, causing the body to enter a metabolic state called ketosis.
Carbohydrate - Photo Getty Images
In addition to these symptoms, people who follow a low-carbohydrate diet may have symptoms such as weakness, discouragement, drowsiness, and bad breath, the nutritionist tells us about the consequences of cutting carbohydrates. , Roberta says that prioritizing proteins and giving little room for carbohydrates in the long run can result in cholesterol disorders and kidney overload. Another common misconception among people who believe in a carbohydrate boycott is not knowing how to identify the food sources of the nutrient.
The main goal of people cutting carbohydrate from one or more meals a day is weight loss. Not to resort to carbohydrates, many people make substitutions, using vegetables, vegetables and fruits to fill the dishes. In fact, they are also nutrient sources, just contain more water. The caloric value will certainly be lower. The disadvantage, however, is that, in order to satisfy hunger, the volume of the meal may be greater.
Closing the mouth to cut calories
You are adept at the old method of slimming: closing your mouth. After all, with nothing to chew, it is easier to cut calories. By skipping meals, the variety of foods can be compromised without the provision of important nutrients for the body, such as vitamins and minerals, which can easily fall below the recommended levels, corrects the bad habit, responsible for the Diet's nutritional team In addition to this factor unfavorable to health, the nutritionist reminds that the attitude can be a hole in the water for those who want to lose weight, since prolonged fasting favors excess food at some point in the day. When you are very hungry, it is easier to give in to temptations and extrapolate in portions. Not to mention that, after fasting, a lot of people think they deserve to be given a present, which are usually calorie bombs.
Festa- Photo Getty Images
The result of long- are food deficiencies and lack of control of the balance hand. Another great problem with erroneous feeding is that, having no results, one loses the discipline and determination to follow proper dietary reeducation, says the expert.
The best way to get around the problem is to add calories to the diet and distribute between the three main meals (breakfast, lunch and dinner) and the intermediate snacks. It is very important to set meal times and stick to them. The lack of discipline in this area ends up causing people to go without food for long intervals. Or, the opposite happens, when the person starts to pinch at all times, losing the notion of the amount of food and calories ingested during the day.
A couple of happy hours during the week and the deserved A little friend with friends over the weekend puts you in doubt: Are not you drinking more than you want? The consumption of alcoholic beverage above 20 grams of alcohol per day is already considered an excess. This amount is equivalent to three glasses of beer, for example, two days a week must be abstinence, with no intake, says nutritionist Roberta Stella about the amount stipulated by the World Health Organization (WHO).The alert also applies to those who drink alcoholic beverages occasionally. The expert explains that alcohol can raise blood pressure, aggravate pictures of gastritis and even lead to the development of some type of stroke.
Each gram of alcohol provides seven calories, an amount that exceeds the four calories offered by carbohydrate grass and of proteins. If the goal is to lose weight, care in the dosage of alcoholic beverages needs to be doubled, so as not to harm food and, of course, health, the specialist says. "In addition, indiscriminate consumption of alcoholic beverages can lead to addiction "Said Dr. Roberta Stella of the University of São Paulo at the University of São Paulo in São Paulo, Brazil.
The study was done with 27,000 volunteers who had taken part in other research previously done. The scientists looked for the presence of the 9p21 gene - identified as a strong genetic marker for heart disease. In addition, all participants answered a questionnaire that had questions about their eating habits, lifestyle and family history of heart disease.
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