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How much do you really need to eat the foods that are claimed to be healthy?



Food gives us the nutrients we need to survive, and we know that a balanced diet promotes healthy health.

In addition, many people are looking for different products as "drugs", hoping that certain things can prevent or treat

True, many products contain "bioactive compounds" – chemicals that act in the body in such a way that they could contribute to good health. They are studied in the prevention of cancer, heart disease and other conditions.

But the idea of ​​food as medicine, although appealing, is easily resold in the headings, two researchers wrote in one part for a conversation

. Stories are usually based on studies conducted in the laboratory when testing concentrated extracts from food products. The effect observed in real people eating true food will be different from the effects of Petri dishes.

If you do math, you'll find that you really need to have a huge amount of specific products to get an active dose of the desired item. In some cases, this may endanger your health, rather than protect it.

  Cinnamon containing a compound called cinnamaldehyde is claimed to contribute to weight loss and regulates appetite. Cinnamon containing a compound called cinnamaldehyde is claimed to contribute to weight loss and regulates appetite

Cinnamon containing a compound called cinnamaldehyde is claimed to contribute to weight loss and regulates appetite [19659009] Cinnamon containing a compound called cinnamaldehyde is claimed to contribute to weight loss and regulates appetite. lowering cholesterol levels in people with diabetes. But this is based on the study of chemicals in large doses – do not eat the spice itself

. These studies give people one to six grams of cinnamaldehyde per day. Cinnamon is about eight percent of the weight of the cinnamon aldehyde – so you will have to eat at least 13 grams of cinnamon, or about half of the supermarket's bar, per day. Much more than you could add to your morning porridge.

  Titles for the health of red wine, usually because of the chemical in grape skins called resveratrol

Headings for the health of red wine, usually associated with a chemical in a grape skin called resveratrol

Red wine

Wine is usually associated with a chemical in a grape skin called resveratrol. Resveratrol is a polyphenol family of chemicals with antioxidant properties

It is claimed that resveratrol protects our cells from damage and reduces the risk of a number of conditions, such as cancer, type 2 diabetes, Alzheimer's disease and heart disease. There is some limited evidence that resveratrol has advantages in animal models, although studies conducted in humans have not shown such an effect. It differs from wine, but red wine contains about three micrograms (about three millionths of a gram) of resveratrol per bottle. Studies that have benefited from resveratrol use at least 0.1 grams per day (this is 100,000 micrograms).

To get as much resveratrol, you will have to drink about 200 bottles of wine a day. We can all agree that it is not very cool.

  Blueberry also contains compounds called anthocyanins that can improve some of the markers of heart disease

Bilberry also contains compounds called anthocyanins which can improve the markers of heart disease

Bilberry

Bilberry, like red wine, is a source of resveratrol, but with several micrograms of berries, it is required to eat more than 10,000 berries per day to get an active dose of Chor The yoke also contains compounds called anthocyanins that can improve some of the markers of heart disease.

But to get an active dose, you are looking at 150-300 blueberries a day. More reasonable, but still plenty of fruits – and expensive

  Theobromine, a chemical substance in chocolate, has shown that it lowers blood pressure at doses of about one gram of active, but not at lower doses [19659025] <img id = "i-2b2b82139d05abfc" src = "https://i.dailymail.co.uk/1s/2019/05/15/10/13521318-7031521-image-a-12_1557913495556.jpg" height = "423" width = "634" alt = "Theobromine It is shown that a chemical in chocolate reduces blood pressure at doses of approximately one gram of active compound, but not at lower doses. Theobromine, a chemical in chocolate, lowers blood" The pressure in doses is approximately one gram but not at lower doses </p>
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<p class= Chocolate

The news that dark chocolate lowers blood pressure is always well received. Theobromine, a chemical in chocolate, has shown that reduces blood pressure at doses of about one gram of active but not at lower doses.

Depending on the chocolate, you could eat 100 grams of dark chocolate before you reach this dose. The recommended service for discretionary products is no more than 600 kilojoules per day, or 25 grams of chocolate. Eating 100 grams of chocolate would be equivalent to more than 2,000 kJ. Excessive consumption of kilojoules leads to weight gain, and overweight increases the risk of heart disease and stroke.

Thus, these risks are likely to eliminate the benefits of using chocolate to lower blood pressure.

  Turmeric is a favorite. It's good in the curries, and recently we saw a hype around turkey turkish latte. Stories are regularly based on its healing power, usually based on curcumin

Turmeric is beloved. It's good in the curries, and recently we saw a hype around turkey turkish latte. Stories are regularly based on its healing power, usually based on curcumin

Turmeric

Turmeric is beloved. It's good in the curries, and recently we saw a hype around turkey turkish latte. History regularly refers to its healing power, usually on the basis of curcumin

. Turmeric belongs to a group of compounds called turmeric monosteins that may have certain health benefits, such as a reduction in inflammation. Inflammation helps us to fight infections and respond to injuries, but too much inflammation is a problem in diseases such as arthritis and can be associated with other conditions, such as heart disease or stroke. Experiments on curcumin in humans were unbelievable, but most used supplements of curcumin in very large doses of one to 12 grams per day.

Turmeric is about three percent of curcumin, so for every gram of turmeric you eat only 0.03g of curcumin.

This means that you will have to eat more than 30 grams of turmeric to get the minimum active dose of turmeric.

It is important that curcumin in turmeric is not very bioavailable. This means that we only absorb about 25% of what we eat, so you may need to eat more than 100 grams of turmeric every day to get a reasonable dose of curcumin.

What to eat then?

We all want food to heal us, but focusing on one food and food on them is not an answer. Instead, a balanced and varied diet can provide products, each with a range of different nutrients and bioactive compounds.

Do not be distracted by quick fixes;

WHAT IS A BALANCED DIET?

  Food should be based on potatoes, breads, rice, macaroni products or other starchy carbohydrates, ideally whole grains, according to the NHS

. Food should be based on potatoes, breads, rice, macaroni or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of fruits and vegetables daily. All fresh, frozen, dried and canned fruit and vegetables count

• Main dishes on potatoes, breads, rice, macaroni or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: this is the same, and the following foods: 5 servings of fruits and vegetables, 2 whole grain biscuits, 2 thick slices of unbleached flour and large baked potatoes with skin

• Selection of some dairy or milk alternatives (such as soy beverages) for reducing fat and sugar content [19659002] • Eat some beans, legumes, Fish, eggs, mushrooms and other proteins (including 2 servings of fish each week, one of which should be oily)

• Choose unsaturated oils and spreads and use in small amounts

• Drink 6-8 cups / a glass of water for the day

• Adults should have less than 6 grams of salt and 20 grams of saturated fats for women or 30 grams for men per day

Source: NHS Guide Eatwell


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