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Oct 28, 2021
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Nutrition myths: truth and fiction about food

Nutrition myths: truth and fiction about food

In this article, we debunk myths about the benefits or dangers of nutrition.

Product myths

  1. They get fat from potatoes, pasta, rice and bread.
  2. Frozen vegetables are expensive and have little nutritional value.
  3. Eggs contain a lot of cholesterol, so it’s best to skip them.
  4. They get fat from red meat.
  5. I’m not fat, I just have a heavy bone.
  6. Eating after 8pm leads to fullness.
  7. Certain foods and foods, such as grapefruit, celery, and cabbage soup, burn fat.
  8. Fats are harmful, they should not be eaten in any case.
  9. Cottage cheese is a healthy product, and you can eat it as much as your heart desires.
  10. The chocolate thickens.
  11. Many foods cannot be eaten together.

Reality

  • by 1. The energy value of potatoes is really quite high, but you won’t get fat on potatoes alone. Whole grain bread contains a lot of dietary fiber (fiber) that can help you lose weight.

Pasta by itself does not give a lot of energy, sauces are usually the source of extra pounds: sour cream sauce, mayonnaise, gravies with lard, minced meat, cheese or sausage – all of them provide a relatively large amount of energy.

  • on the second – on the contrary. The loss of vegetables during peeling is quite large; in the case of frozen vegetables, nothing is lost. Frozen vegetable mixtures are usually made in the season of maximum vitamin content in fruits, and the loss of vitamins during storage is quite small.
  • Egg yolk does contain a lot of cholesterol, but also lecithin, which helps stabilize blood cholesterol levels. Egg contains many vitamins, egg white has a high nutritional value. A healthy person can safely eat 3-4 eggs a week.
  • Fatty meat, which is high in saturated fatty acids and cholesterol, can actually increase body weight and cause a high risk of heart disease. Lean red meat, stewed or grilled, however, is a good source of iron and protein.

The total amount of red meat (including beef, pork and lamb) and processed meat should still be kept at a maximum of 500 grams per week to reduce the risk of certain cancers.

  • Medical fact: The difference in bone mass between two people of the same height usually does not exceed 500 grams. So the bones can be “blamed” for only half a kilogram of excess weight.
  • What matters is not when you eat, but how much you eat. Weight grows when the amount of energy received from food and drink exceeds its expenditure.

Eating a lot in the evenings is really not very healthy, since digestion interferes with sleep, and the simple sugars and starch eaten can easily be converted to fat, since people tend to be less active in the evening.

  • Unfortunately, there is no food that burns fat. Some foods, such as those containing caffeine, do speed up metabolism, but their effects are short-lived.
  • Fats are essential for life, they are a source of essential fatty acids, and without fat it is also impossible to assimilate fat-soluble vitamins.

It is only necessary to monitor the consumption of saturated fatty acids (maximum 10% of all energy received), which are found mainly in animal products, since their excess in the blood causes the deposition of cholesterol and thereby contributes to the occurrence of cardiovascular diseases and even cancer.

  • in paragraph 9 – This is not entirely true. No food can be called healthy or unhealthy, it is important to eat a variety of foods.

For example, curd can contain a large amount of so-called. hidden fat (especially saturated fatty acids). Store-bought sweet curd creams are often high in added sugars as well.

  • They get fat from chocolate. Yes and no. Passionate swallowing of different kinds of chocolate ruins the waist very quickly, while a piece of dark chocolate with a high cocoa content (at least 70%) per day can help prevent heart disease.
  • It is argued that carbohydrate and protein products cannot be consumed at the same time, since the human digestive organs cannot digest both of them, and therefore excess weight is formed. This is not true.

Man is an omnivorous animal, our digestive system adapts well to the food eaten and secretes exactly those digestive enzymes that are needed to digest certain foods.

Avoid certain foods only for certain diseases, such as food allergies or intolerances.

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