10 Myths About Food: Debunked By A Nutritionist

A large amount of conflicting information about proper nutrition can confuse even the most active supporter of a healthy lifestyle. Galina Nezgorovova, relying on the latest scientific research, refutes the 10 most common myths about food.

A large amount of conflicting information about proper nutrition can confuse even the most active supporter of a healthy lifestyle. Galina Nezgorovova, relying on the latest scientific research, refutes the 10 most common myths about food.

To drink food with water - to disturb digestion

If you drink more than one glass of water during a meal, you can not disturb, but only slightly slow down the process of digesting food in the stomach. A few sips of water are even useful – and not only to moisten the food in the mouth, but also to avoid gagging when the food is taken in a hurry or the salivary glands do not produce enough saliva. The duration, quality of digestion and assimilation of food ingredients that have come to a person depend on the individual characteristics of the digestive system. If a sufficient amount of digestive juices (hydrochloric acid, enzymes) is released, then in whatever form the food arrives (with or without water), it will be well processed.

Chicken eggs increase the level of cholesterol in the blood

Previously, it was believed that to reduce cholesterol in the blood, it is necessary to completely exclude products of animal origin containing cholesterol. However, scientific studies have proven the absence of a positive correlation between eating eggs and cholesterol levels. But to correct it in the blood, you should limit salt, fast food and industrial sweets in your diet, increasing the amount of foods rich in fiber.

Eating after 18:00 is harmful

In the conditions of life in the metropolis, almost all modern people work longer, return home and go to bed later than it was in the last century. There is nothing wrong with relaxing at the end of the work day in a pleasant environment over dinner. The main thing is that dinner should take place no later than 2-3 hours before bedtime and that preference should be given to light, low-calorie dishes in adequate quantities. For example, fresh vegetable salad with boiled meat (or soft cheese, boiled egg), moderately seasoned with a mix of vegetable oils; low-fat yogurt with flax or chia seeds.

Food cooked in a microwave oven is not healthy

According to FDA testing, microwave cooking is not only safe, but also preserves more nutrients than other cooking methods. At the same time, the level of radiation from the furnace is much lower than the permissible international radiation standards and does not harm health.

However, you should pay attention to the following points:

• when buying a microwave oven, give preference to well-known brands and demand a safety certificate (according to sanitary regulations, the rate of electromagnetic field radiation should not exceed 10 μW/cm2 at a distance of 50 cm);
• food should be heated only in heat-resistant dishes (glass, ceramic) or in plastic with special markings (for microwave ovens).

It is absolutely impossible to use metal dishes; the further you are from the radiation source, the less its effect on you. Therefore, it is better to leave the kitchen while cooking or heating food.

Eat breakfast alone, share lunch with a friend, give dinner to an enemy

I would not advise you to literally follow this advice. It is known that the choice of meal time is an individual matter, it depends on the rhythm of life, traditions and many other factors. Breakfast does not necessarily have to be early in the morning, and even more so it does not have to be abundant. However, eating as such in the first half of the day is necessary to prevent congestion in the gallbladder, which contributes to stone formation. This organ fills with bile overnight, and at least a light meal is needed to reduce the secretion of bile into the intestines, helping the latter to work better.

Vitamin supplements

One of the most controversial topics in modern science. There are many supporters and opponents of daily intake of vitamins in capsules or tablets. On the one hand, the rules of healthy eating call into question the need for them. But nowadays, no one will deny that the current products are significantly different in terms of vitamin and mineral composition from those that we used ten years ago. Therefore, we may not get enough nutrients from food. Also, the need for vitamins depends on the individual lifestyle, taking into account the state of health, the presence of bad habits - all this is quite difficult to calculate on your own. Therefore, the choice of a vitamin complex, if it is necessary, should still be entrusted to your doctor.

Fruit and berry drinks are the best drinks for health

Yes, compared to packaged juices and carbonated sugary drinks in plastic bottles. However, fruit and berry fresh is a drink containing a large amount of sugar. Persons controlling their weight should take this into account. No more than 1-2 glasses of such fresh fruit per day is enough, and do not forget about the natural gifts of nature. And for those who have chronic inflammatory diseases of the gastrointestinal tract during exacerbations, such a drink should be completely excluded from the menu.

Milk is contraindicated for adults

High-quality milk is a useful food product. But only for those who have a sufficient amount of the enzyme lactase, which breaks down the carbohydrate in milk - lactose. Unfortunately, many with age, and sometimes from birth, are deprived of this ability. It is really not recommended for them to drink milk. Limiting milk in the menu also applies to people with excess body weight or obesity, as lactose is milk sugar.

The more water you drink, the healthier your body is

The optimal amount of water per day depends on many factors: a person's age, gender, body weight, physical activity, season, health status (presence of heart and kidney diseases). On average - 30 ml per 1 kg of normal body weight. Moreover, not only water in its pure form is taken into account, but also all the liquid taken! A guide to the need for water for the human body is the emergence of thirst and a change in the color of urine (normally its color is straw-yellow). There is a desire to drink - drink, but don't - you don't need to force yourself. In addition, the common opinion that it is necessary to drink 8 glasses of water a day is not scientifically substantiated by anyone.

Alcohol as an aperitif

There is no nutritional need to drink alcohol! On the contrary, there are convincing scientific data on the increased risk of cancer with its daily use, and regardless of the strength of the drink. In addition, it is known that such an aperitif not only increases the appetite, but also contributes to overeating and, accordingly, the gain of extra kilograms. A good mood and pleasant company without any alcohol contribute to effective digestion. But in some cases, if this process is not a joy without a glass, you can afford a small amount of alcohol, but not every day!