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How much really do you have to eat out of five foods claimed to improve health



Food gives us the nutrients we need for survival, and we know that a balanced diet contributes to good health

In addition, many people search for different foods as "medicines", hoping that certain things can prevent or treat specifically grocery store.

It is true that many foods contain "bioactive compounds" – chemicals that act in the body in ways that could promote good health. These are studied in the prevention of cancer, heart disease and other conditions

But the idea of ​​food as medicine, though attractive, is on the news headlines easy to sell, two scientists wrote in the work for The Conversation.

Stories are based on laboratory studies, concentrated food extracts. The effect observed in real people who eat real food will be different from the effects in the Petri dish.

If you do math, you'll find that you really need to eat a huge amount of certain foods to get an active dose of the desired element. In some cases, this could endanger your health and not protect it

These four foods and one drink show that the common healing claims about the foods we eat are not always stacked.

  Cinnamon, which contains a compound called cinnamaldehyde, is said to help reduce weight and regulate appetite

Cinnamon, which contains a compound called cinnamaldehyde, is claimed to help reduce weight and regulate appetite

Is there evidence that cinnamaldehyde can lower cholesterol levels in humans diabetes. However, this is based on studies of chemical in large doses – not on spice alone

These studies provide people between one and six grams of cinnamaldehyde per day. Cinnamon is about eight percent of the weight of cinnamaldehyde – so you have to eat at least 13 grams of cinnamon, or about half of the container per supermarket per day. Much more than you would add to the morning porridge

  News about the health effects of red wine are usually due to chemicals in grape peel called resveratrol

News about the health effects of red wine wine is usually due to chemicals in grape husks called resveratrol. Resveratrol is a polyphenol, a family of chemicals with antioxidant properties

It has been argued that resveratrol protects our cells from damage and reduces the risk of a variety 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 human studies have not shown a similar effect.

Changing by wine, but red wine contains about three micrograms (about three millionths of a gram) of resveratrol per bottle.

Studies showing the benefit of using resveratrol of at least 0.1 gram per day (that is, 100,000 micrograms)

To obtain as much resveratrol, you would have to drink approximately 200 bottles of wine per day. Maybe we all agree that it's not very healthy.

  Blueberries also contain compounds called anthocyanins that can also improve some markers of heart disease

Blueberries also contain compounds called anthocyanins that can improve some of the cardiac markers. disease

Blueberries

Blueberries, like red wine, are the source of resveratrol, but with a few micrograms on berries you will have to eat more than 10,000 fruits a day to get an effective dose.

Blueberries also contain compounds called anthocyanins that can improve some markers of heart disease.

But to get an active dose, you're looking at 150-300 blueberries a day. More sensible but still enough fruit – and expensive

  Theobromine, a chemical in chocolate turned out to lower blood pressure at doses of about one gram of active compound, but not at lower doses

Theobromine, a chemical in chocolate, has been shown to lower blood pressure at doses of about one gram. active compound but not at lower doses

Chocolate

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

Depending on the chocolate, you could consume 100g of dark chocolate before you reach this dose.

Chocolate is the food you choose, or "junk food". The recommended dose for food is not more than 600 kilojoules per day, or 25 g chocolate. Eating 100 g of chocolate would be equivalent to more than 2,000,000 JJ. Excessive consumption of kilojoules leads to weight gain and overweight increases the risk of heart disease and stroke.

So these risks would probably negate the benefits of consuming chocolate to lower blood pressure

  Turmeric is a favorite. It's good in curry, and recently we saw a hype about turmeric latte. Stories regularly appear about her healing power, normally based on curcumin

Turmeric is a favorite. It's good in curry, and recently we saw a hype about turmeric latte. The stories regularly appear about her healing power, normally based on curcumin

Turmeric Turmeric is a favorite. It's good in curry, and recently we saw a hype about turmeric latte. Stories regularly appear about her curative power, normally based on curcumin

Curcumin refers to a group of compounds called curcuminoids that can have certain health effects, such as reducing inflammation.

Inflammation helps us fight infections and respond to injuries, but too much inflammation is a problem in diseases such as arthritis, and may be associated with other conditions such as heart disease or stroke. Human turmeric studies have been unconvincing, but most are used to supplement curcumin in very large doses from 1 to 12 grams per day. Turmeric is about three percent of curcumin, so for every gram of turmeric you will only eat 0.03 g of curcumin.

This means that you will need to eat more than 30 g turmeric to get a minimum active dose of turmeric

Importantly, turmeric in turmeric is not very bioavailable. This means that we absorb only about 25 percent of what we eat, so you could actually consume more than 100 g of turmeric every day to get an adequate dose of curcumin. That's a lot of curry

What to eat then?

We all want food to heal us, but focusing on individual foods and eating piles of them is not the answer. Instead, a balanced and varied diet can provide foods that each contain a variety of nutrients and bioactive compounds.

Don't be distracted by quick fixes;

WHAT YOU HAVE HIGHER HIGHER USE OF DIET

  Meals should be based on potatoes, bread, rice, pasta or other starch carbohydrates, ideally wholegrain, according to NHS

Meals should be based on potatoes, bread, rice, pasta or other starch carbohydrates, ideal for wholegrain, according to NHS

• Eat at least 5 servings of different kinds fruits and vegetables every day. All Fresh, Frozen, Dried and Canned Fruits and Vegetables

• Potato, Bread, Rice, Pasta or Other Starch Carbohydrate Food, Ideally Wholegrain

• 30 grams of fiber per day: This is the same as eating all of the following : 5 servings of fruits and vegetables, 2 wholegrain cereal biscuits, 2 coarse slices of wholegrain bread and large roasted potatoes with skin on

• Some milk or milk alternatives (eg soy beverages) have a choice of lower fat and lower content options Sugar

• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be greasy)

• Remove unsaturated oils and consume spreads in small quantities [19659002] • Drink 6-8 cups / glasses of water per day

• Adults should have less than 6 g of salt and 20 g of saturated fat for women because 30g for men daily

Source: NHS Eatwell Guide


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