His vision of what constitutes a truly healthy diet, I described in one of latest articles. In order not to be unfounded, I must say, I'm always trying to scientific and empirically justify their advice and observations.
And it seems that right now except that lazy not heard and was not interested in that, what is a healthy diet. Mass media and social networks are trumpeting about it incessantly, nevertheless, about unique at first glance, the theme soars numerous number of myths and misconceptions.
In this article I want to address the most egregious, the most absurd and the most popular.
Thus, the myth №1: healthy eating - it is boring and monotonous.
In short, eat properly - it means there is buckwheat and "kurogrud". And to adhere to the strict "diet". - No and no again!
To begin with, that a healthy diet - it's not a diet, not a miracle "means" from the series "Lose for 2 15 weeks kilogram" and certainly not "a set of rules and restrictions." It is a way of life. This is the right balanced diet (with the right amount of protein, complex carbohydrates and fats), it is delicious and hearty, and most importantly useful. Those for which your body wants to say to you "thank you".
Change habits taste - a matter of time. Perhaps it is not easy at first, but try to make your proper diet is not only healthy, but also delicious, and you will not be able to live without it. After all, it's worth it for the sake of your own health!
Just something and you need to:
- eat fractional (4-5 times a day) and in small portions;
- eliminate consumption fried food (заменив ее на тушеную, запеченую, гриль), fatty meats (Opting for chicken, veal, fish and seafood) harmful sweets (Learn how to cook, "sweet and butter" of the other "right" kinds of flour, adding stevia or syrups with a low glycemic index instead of sugar);
- drink water.
Brown rice with seafood, chicken breast, baked with vegetables, orzotto (barley) with pesto and red fish, of durum wheat pasta and ase of veal, fish, steamed with herbs, fresh vegetables, etc ... Who can say that healthy eating - it's boring, bland or tasteless ..?
Healthy food - this is not what we usually are treated grandmother, and vitamins - is not the jam and seaming.
Myth №2: healthy food - is a separate food.
I'll start with the fact that none of the natural product is not on 100% of proteins or carbohydrates, to take at least the vegetables, fruits, nuts, fish, meat, dairy products (they all have a certain ratio of proteins, fats and carbohydrates).
Moreover, as is known, not the food is digested in the stomach and intestine in a special - the duodenum, and to its cleavage enzymes act at any one time.
And do not forget about the fact that the assimilation of periods (from fat, protein and "correct" carbohydrates) too different, they simply can not "interfere" with each other to digest, it proved a long time and not me :)
However, I do not propose to confuse the separate power supply, and the principles of "incompatibility" products: for example, you can not use both fats and fast carbohydrates with a high glycemic index (for example, a roll with butter and potatoes with a cutlet, ravioli, sandwiches, pastry) - is a direct path to the deposition of fat on your popah and sides!
Myth №3: healthy eating - not a cheap pleasure.
Agree that a healthy diet - it's not necessarily oysters, king crab, herbs, whose name and utter something difficult, and salmon steaks.
Typically, the most useful products are the simplest. Does anyone of us can not afford to domestic cereals (barley, buckwheat, millet, oatmeal), which our man so hard to replace your favorite potatoes (especially talking about the older generation).
As far as I know, sausages and costs several times more expensive than chicken, or even meat. So are chicken breast - one of the cheapest types of meat - it is too expensive for those who buys meat products daily?
Think about how much waste products you buy on a daily basis, making them of your diet (fast food, bakery, sweets, semi-finished products, sauces, mayonnaise, sweet drinks). Is not it easier and cheaper if they strike, replacing vegetables, herbs and fruits?
Myth №4: a healthy diet does not mean sweet.
I think it is enough to run through some of the recipes from this site (with labels proper nutrition or HLS) To debunk this myth once and for all.
Enough to know simple conditions to cook or bake almost any snacks, not beyond the scope of a healthy diet:
- Use "right" flours (low glycemic index), Then it is a complex carbohydrate and will not harm your figure: chickpeas, oats, rye, flax, flour, bran, and any wholegrain.
- Avoid sugar in favor of the stevia or natural syrups with a low glycemic index.
- In baking butter is better to replace it with a vegetable (experiment with oil of cocoa beans, coconut - they are now easy to find on sale) or, if possible, give up altogether.
Know the measure and count calories! Remember that even useful sweets should be consumed in the morning.
Миф №5: употребляя только здоровую пищу, организм не получает всех необходимых ему веществ.
Well, this is complete nonsense! For your diet in any case will be rich in various trace elements, if you at least every day there are different cereals, indulge in vegetables, fruits, eat not only the meat or chicken, and fish (required and fat varieties), use a variety of unrefined oils (linseed, olive, mustard, pumpkin seeds), without subjecting them to heat treatment.
A course of vitamins, of course, several times a year does not hurt anyone.
Myth №6: consumption of all fats should be kept to a minimum.
There is no need to confuse the two things: the excessive consumption of fats (mostly animal) and use needed by the body fats (oily fish, avocados, nuts and seeds).
But the start, however, with what is really "wrong" fats are better minimized or even eliminated. Think only: to fry some four cheese cakes or patties, most people (not to think about proper nutrition) poured into the pan to 3 tablespoons of butter, and it is about 300 kcal! But enough of all something to grease the surface with a brush and do 2-3 drops.
Speaking of animal fats, rich in cholesterol (cheese, pork, sausage, bacon, too fat dairy products), we can safely say that the use of them no such products, of course, lead to weight gain, and more - to the problems cardiovascular system (cholesterol plaques, the risk of stroke).
But exclude fats completely impossible! After all, without them, it can not be correct metabolism. In the absence of fat in the body is not absorbed by the fat-soluble vitamins A, E, K, D, F, almost cease to be produced sex hormones (which is particularly dangerous for women). With a lack of fat is rapidly aging and skin suffering from liver.
Again, the fat that should be consumed, should be useful! Listed in detail: oily fish (mackerel, herring, whole red fish salmon family, mullet, carp), unroasted nuts and seeds, and unrefined vegetable oil (first pressing), dark green leafy vegetables, avocados, soybeans, flax cereal / flour.
PS Stay healthy, eat well, and remember that the start is never too late!