The ideal diet in terms of science: it exists?
Disputes that can be called an ideal diet has been going on for a long time. Traditionally, the diet was just the way you eat, your diet. Over time, the word came to mean "limiting food intake to lose weight." No matter which definition you prefer, the ideal diet should exist, which makes the one and the other. But there is a catch: none of the ideal diet will not work for every person on this planet. It's impossible.
The ideal diet in terms of science
Each person has their own nutritional requirements of the body to maintain health, as well as a unique set of genes. Many diets will suit you and will support you in living condition. But this does not mean that all of them will be good in the long run. The ideal diet should not only support you in a living state, but also to help you develop. It must give the maximum possible intake of nutrients that your body was as healthy as possible.
So instead of trying to bring the perfect diet, the researchers gathered recommendations, a set of principles for the determination of the individual ration. Let's see, what should be the ideal diet.
The rich nutrients
Move away from the philosophy of the food groups to nutrient philosophy. They need us: proteins, carbohydrates, fats, vitamins, minerals and water. Whether you consume milk or its alternatives, meat or alternative crops. Most of the recommendations for nutrients are based on the fact that people need to maintain a certain balance and to hold stocks (especially vitamins and protein - a protein in the body is not made, so it must be added regularly). Scientists recommend to drink at least the recommended daily dose of nutrients for optimal results. Choose foods with a high content of vitamins and minerals. Give preference to fresh and processed products. Talk to a nutritionist if you have any deficiency of a particular nutrient in the body, it can save you from weight problems. Balance blood sugar levels
Balance your insulin and blood sugar because of the link with other hormones in the body. Insulin - a hormone that promotes fat storage. When it is high, you will inevitably accumulate fat. Moderate consumption of carbohydrates is important for hormonal balance. The percentage of calories from carbohydrates, is too high for most people. Use of the protein or carbohydrate with fat slows release sugars that prevents sudden release of insulin.
The food should be available to
Your diet should be financially feasible and easily accessible, because it affects the possibility of its long-term maintenance. Maybe some food would be less accessible than the other. Not everyone has the opportunity to eat regularly. For the food system should be treated carefully, supporting those who are hungry. Everyone deserves a healthy diet. Our feeding system change, when it quite willing to change it.
Reduce processed foods
Processed food or food product - a combination of food and chemicals / processing which make the product more palatable and suitable for human consumption. There are lots of studies pointing to the health risks associated with a diet high in processed foods. Eat real food. Which occurs naturally in the earth. That does not change, is not modified, is not processed. Food can be grown as an animal or plant, and alive to use.
Do not forget the variety of
You need a variety of foods. Most people tend to neglect diversity, consuming the same kinds of food all year round. Change your diet every quarter, and eat seasonal food. Choose different varieties of fruits and vegetables, which you can see in ordinary grocery store. Grow your own vegetables. Do not forget the water
Water - an important component of health. Make sure that you consume the liquid contains salt, because the pure water in a large volume will flush out electrolytes needed by the body. Also observe a sufficient intake of water to avoid dehydration. Look for the right balance.
Keep the activity
Eat to maintain a healthy body composition. Plan your calorie intake depending on the amount of energy you burn. If you make unwanted weight or lose weight if you try, you consume too many calories. On the other hand, if you begin to lose weight without even trying, your calorie intake is too low.
And what our experts?
Evgeny Smirnov, the founder of the service delivery of healthy food GooD FooD Academy:
"It is believed that the quality and type of food determines not only the appearance, but also the quality and life expectancy. And indeed it is!
There is another established view: Russia - a northern country, so the diet should contain a large number of proteins, fats and even be high-calorie. Because we have so cold, so - you need a lot, and there are tight!
In some ways there is some truth, but not quite. As shown by recent studies, the composition of the microflora in the gut affects us much more than just a "regulation of digestion." A composition of this depends on the type of food, fat and carbohydrate contents of proteins (their ratio). For example, when an abundance of animal protein and almost complete absence of fiber and coarse grains, in humans develops fewer bacteria that affect the level adaptation and learning. As a result - with such a diet a person becomes drowsy, slowly solve non-standard problems, and it increases the level of stress experienced by the seemingly innocuous events. When increasing fiber intake, including those contained in oatmeal or buckwheat, it improves not only the digestion but also increases the number of these same bacteria. In this sense, we are with you are very lucky: in the culture of food the average Russian is inherently a large number of grains, such as buckwheat is almost the same except for one of our fellow citizens do not eat. In this case, I am not calling for the abandonment of animal protein: diet should be balanced, but not only on the proteins, fats and carbohydrates, as the most often do, but also on the content of vitamins, trace elements and minerals, by the presence in food of coarse fiber. And at the same time fully admit that certain elements may prevail at certain times in the diet. For example, in hot countries, or in the warm season it is possible to observe a vegetarian diet varying degrees of severity, in the winter - eat more animal products. Here, among other things, is to adhere to the principle of supply seasonal and local products. "
Is it possible to determine the ideal diet by gene analysis?
And Davydov Yu, the doctor-genetics research laboratory Genoanalitika:
"We all know that there are so many different weight loss methods. But not everyone is right for you. The search for the one that will lead you to great shape and well-being, can take years. But 10 years ago in our laboratory Genoanalitika developed a DNA test - My diet is a gene in which a deep and detailed analysis are exposed more than 100 genes that affect human metabolism. Estimated the genetic contribution to obesity issues, the individual characteristics of eating disorders, metabolic health factors, the molecular causes of the body's reaction to different foods. For example, as caffeine is absorbed or milk. Because we all know that dairy products are very useful. But why so many people are lactose intolerant? This is due to the fact that the milk sugar (lactose) remaining in the intestine and binds water leads to disturbances in the digestive system: diarrhea, pain, bloating and nausea. The ability to digest lactose MSM6 regulated gene. Here is one example.
It is worth noting that this study not only helps to lose weight, but also important for the prevention of certain diseases. For example, the study of gene CETP, RAB11B, ABCG5, ABCG8, PLTP reveals a tendency to raise cholesterol levels. Which can lead to the formation of atherosclerotic plaques and vascular malfunction. A study of genes MADD, TCF7L2, GCKR, SLC30A8, MTNR1B, CRY2, PROX1 / RPS6KC1, FADS1, GLIS3, SLC2A2 reveals a tendency to impaired glucose metabolism, which in turn, at a later age may contribute to the development of diabetes.
Make this test anyone can: an adult and a child. Suffice it to deliver 5 ml of saliva into the special tube ".
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