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How much you really need to eat five foods that claim to improve your health



Food gives us the nutrients we need to survive, and we know that a balanced diet helps with good health.

Furthermore, many people are looking for different foods as & # 39; medicines & # 39 ;, rely on eating some things that can be avoided or treat specific Conditions.

Certainly many foods contain & # 39; bioactive compounds & # 39; – chemicals that act on the body in ways that can promote good health. They are studied in the prevention of cancer, heart disease and other conditions.

But the idea of ​​eating as a drug, though attractive, is easily oversold in the headlines, two researchers wrote in one piece for The Conversation. The stories are based on studies made in the lab, testing concentrated extracts from foods. The effect seen on real people eating the actual diet will be different from the effects on a petri dish.

If you do the maths, you'll really need to eat very large amounts of certain foods to get an active dose of the desired element. In some situations, your health may be at risk, rather than protect it.

These four foods, and a drink, show typical healing claims around the foods we eat are not always stacked.

  Cinnamon, containing a compound called cinnamaldehyde, is claimed to help in weight loss and appetite control.

Cinnamon, containing a compound called cinnamaldehyde, which is said to help lower weight and appetite

Cinnamon

Cinnamon, containing a compound called cinnamaldehyde, is claimed to help weight loss and appetite control.

There is evidence of cinnamaldehyde reducing cholesterol in people with diabetes. But it is based on chemical analysis in large doses – not eating spice itself.

These studies give people between one and six grams of cinnamaldehyde per day.

Cinnamon is about eight per cent of cinnamaldehyde by weight – so you need to eat at least 13 grams of cinnamon, or almost half a supermarket jar, every day. More than you add to your morning soup.

  Headlines on red wine health benefits are usually due to a chemical in grape skins called resveratrol

Headlines on red wine health benefits are usually due to a chemical in grape skins called resveratrol

Red wine

These are headline on red health benefits Wine is usually due to a chemical in grape skins called resveratrol. Resveratrol is a polyphenol, a family of chemicals with antioxidant properties.

It is said that resveratrol protects our cells from harm and reduces the risk of different conditions such as cancer, diabetes type, Alzheimer's disease, and heart disease. 19659002] There are some limited evidence that resveratrol has benefits to animal models, although studies made on people do not show the same effect.

It differs from wine, but about three micrograms (about three million a grams) of red wine contains resveratrol in each bottle.

Studies show that resveratrol benefits use at least 0.1 grams per day (which is 100,000 micrograms).

To get much resveratrol, you need to drink about 200 bottles of wine a day. We may probably all agree not to be too healthy.

  Blueberries also contain compounds called anthocyanin, which can improve some heart disease markers

Blueberries also contain compounds called anthocyanin Heart disease markers

Blueberries

Blueberries, such as red wine, are a source of resveratrol, but in some micrograms per berry you will need to eat more than 10,000 berries a day to get the active dose.

Blueberries also contain compounds called anthocyanins, which can improve some heart disease markers.

But to get an active dose there you are looking at 150-300 blueberries per day. [Obs] Angobromine, a chemical in chocolate is shown to reduce blood pressure at a dose of almost a gram of active compound, but not at a lower dose ” class=”blkBorder img-share” />

Theobromine, a chocolate chemical is shown to lower blood pressure at a dose of one gram of active compound, but not more low dose

Chocolate

The news that dark chocolate decreases blood pressure is always well received.

Theobromine, a chemical in chocolate is shown to lower blood pressure at a dose of almost a gram of active compound, but not at a lower dose.

Depending on the chocolate, you can eat 100g of dark chocolate before you reach this dose.

Chocolate is a discretionary diet, or & # 39; junk food & # 39 ;. Recommended treatment for discretionary foods does not exceed 600 kilojoules per day, or 25g of chocolate. Eating 100g of chocolate is equivalent to over 2,000kJ.

Excessive use of kilojoule leads to increased weight, and overweight increases the risk of heart disease and stroke.

These risks are less likely to damage the benefits of chocolate food to lower your blood pressure.

  Turmeric is a favorite. It is great in curries, and recently we have seen the hype around the turmeric latte. Stories pop up regularly about the power of healing, usually based on curcumin

Turmerik is a favorite. It is great in curries, and recently we have seen the hype around the turmeric latte. Stories pop up regularly about the power of healing, usually based on curcumin

Turmeric

Turmerik is a favorite. It is great in curries, and recently we have seen the hype around the turmeric latte. Stories often occur about the power of healing, usually based on curcumin.

Curcumin refers to a group of compounds, called curcuminoids, which may have some health benefits, such as reducing inflammation. Inflammation helps us combat infections and respond to injuries, but excessive inflammation is a problem with diseases such as bone disease, and can be attributed to other conditions such as heart disease or stroke.

Trials of curcumin in humans have no specific belief, but most use curcumin supplementation at a massive dose of one to 12 grams per day.

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

This means you need to eat more than 30g of turmeric to get the minimum active dose of turmeric.

Essentially, the turmeric curcumin is not very bioavailable. This means we only absorb about 25 percent of what we eat, so you can actually eat more than 100g of turmeric, daily, to get a reasonable dose of curcumin.

What to eat then?

We like all the food to cure us, but focusing on single food and eating mounds of these are not the answers.

Instead, a weight and different diet can provide foods to everyone with different nutrients and bioactive compounds.

Do not interrupt quick fixes;

Foods should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, perfectly whole grain, according to NHS ” class=”blkBorder img-share” />

Foods should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, perfectly full grain, according to the NHS [19659057] • Eat at least 5 parts of different fruits and vegetables daily. All fresh, frozen, dried and canned fruits and vegetables are counted

• Main dishes in potato, bread, rice, pasta or other starchy carbohydrates, perfectly whole grain

• 30 grams of fiber in one day: It is like eating all the following: 5 parts of fruit and vegetables, 2 grains of cereal biscuit, 2 thick slices of wholemeal bread and large baked potato with [19659002] • Have some milk dairy or alternative dairy (such as drinking beverages) lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 parts of fish every week, one should be slippery)

• Choose unsaturated oils and spreads and eat small amounts

• Drink 6-8 cups / glass of water in one day

• The elderly are supposed to have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide


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