(ORDO NEWS) — What does this most “harmful seven” look like? All your food enemies are on this list.
7. Sugary drinks
Sugary drinks greatly increase blood sugar levels and at the same time carry almost no nutritional value. Responsible for 7.4% of deaths from heart attack, stroke and diabetes. This category includes cans of cola, fruit juices with added sugar, sports drinks, energy drinks, milkshakes with additives, and even regular tea and coffee if you drink them with sugar.
What to do: replace sugary drinks at dinner with clean drinking water, give up tea and coffee with sugar, and use pieces of fruit or berries instead of syrup in milkshakes. The main thing is not to change the “flesh for soap” by switching from sugar to artificial sweeteners (they only increase appetite and make you eat more).
6. Lack of fruit
Lack of fruit is responsible for 7.5% of deaths. The World Health Organization recommends that everyone eat at least 5 servings (about 400 grams) of fruits and vegetables a day. A serving is, for example, one apple, pear, or a handful of strawberries. According to statistics, only 9% of our compatriots eat enough fruits and vegetables.
What to do: add an apple, a banana, a handful of fresh or frozen berries to breakfast, eat a real orange instead of orange juice from a bag, “snack” on fruit, not cookies or buns.
5. Lack of vegetables
Everything is clear: fresh vegetables are expensive, especially in winter. But it’s impossible to do without them. Lack of fresh vegetables is responsible for 7.5% of deaths.
What to do: choose vegetables according to the season (for example, in summer – tomatoes, cucumbers, peppers, and in winter – cabbage, carrots, pumpkin), add fresh herbs to your food, which you can buy or grow yourself on the windowsill, and in winter, use frozen vegetables that much cheaper than fresh ones.
4. Lack of omega-3 fatty acids
Fatty fish (salmon, trout, tuna, sardine, mackerel) contain acids with this long and complex name. No wonder the indigenous people of Greenland, who eat the most fish in the world, have almost no heart disease. In addition, omega-3 fatty acids are responsible for skin health, strength and beauty of hair and nails. Omega-3 deficiency is responsible for 7.8% of deaths.
What to do: To save money, buy not chilled, but frozen fish. A good help is canned food in its own juice or in oil, the main thing is that they are made close to the fishing grounds, and not 1000 km from the nearest sea. If you can’t stand even the smell of fish, don’t worry: omega-3 fatty acids are found in walnuts, flaxseeds, pumpkin seeds, olive oil, asparagus, beans.
3. Processed meat
You have probably heard that sausages, sausages, ham, smoked meats are very harmful. Processed meat products are responsible for 8.2% of deaths. The fact is that they contain a lot of salt and nitrites. According to WHO, if you eat only 50 g of processed meat every day, this increases the risk of rectal cancer and some other cancers by 18%.
What to do: Instead of sausages and sausages, it is better to eat natural chicken breast or turkey baked in the oven (by the way, a great option for a sandwich).
2. Lack of nuts and seeds in food
If people ate more nuts and seeds, 8.5% of deaths could be avoided. Nuts and seeds are a real natural warehouse of vitamins and microelements. Walnuts contain a lot of potassium, magnesium and iodine, hazelnuts contain B vitamins and folic acid, almonds contain phosphorus, magnesium, iron, copper, sunflower seeds contain magnesium, vitamins E and D.
What to do: you don’t need to run and buy a bag of nuts, remember that they are not only healthy, but also terribly high in calories. To get the maximum benefit, it is enough to consume 30-50 g (a small handful) of nuts per day.
1. Excess salt
And here is the champion! Excess salt is a terrible “killer”, on whose conscience almost 10% of deaths. Excess salt retains fluid in the body, increasing the workload on the heart and kidneys.
According to WHO recommendations, adults and children over 7 years of age should consume no more than 5 g of salt per day (one teaspoon). Do not forget that, in addition to salt in homemade dishes, there is also bread, sauces, pastries, semi-finished products, and in order to increase their shelf life, manufacturers do not skimp on salt.
What to do: To begin with, reduce the consumption of herring, pickles and other canned vegetables to a minimum. When cooking, try to use more spices instead of salt. The salty taste is enhanced by sour, so even a lightly salted salad will taste better with lemon juice and fresh herbs, and meat with apples or lingonberry sauce.
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