Developed an official list of products that will help in the fight against obesity
The authorities have begun to develop an updated (more stringent than the latest version of 2010) the list of products that should eat for slimming and maintain a good shape.
Obesity has become a real scourge of the Russians. Every third compatriot of working age have problems with excess weight. 15% of men and 28.5% of women were obese, 54% of men and 59% women from excess weight. Moreover, this problem is familiar to every third child. Experts unvarnished is the word “epidemic”.
Of course, the problem of obesity in our country is not new. However, with age, it becomes more relevant. For example, if last year Russia the prevalence of obesity was at the 21st place, now broke on the 19th (according to the number of people with obesity in the meantime we keep the fourth place in world ranking). It is known that obesity is the starting point for the development of many serious diseases — diabetes type II diabetes, cardiovascular disease, some types of cancer, diseases of the joints.
The updated list will be given recommendations on what products and in what time of year is to at least not get fat. The tips are simple in principle: to abandon the sweet and starchy foods, eat less potatoes, do not eat fatty meats, but lean on vegetables, fruits and fish.
Meanwhile, many experts have criticized the proposed to the Russians an official diet. First, it does not take into account the individual characteristics of people. Second, the food consumption rates specified in the annual size of the portions — go and calculate how much you should eat per day! For example, it is recommended to use 20 to 30 kilograms of beef per year, 6 to 8 pounds of berries etc. But the main thing — the proposed diet will result in a considerable amount, while the country as fairly recently noticed Dmitry Medvedev, “no money”.
Many nutritionists have questions to the content of the list. As told “MK” a famous expert on weight loss, a member of the Institute of functional medicine Mikhail Gavrilov, there are a few myths about weight loss that have no relation to real life.
For example, many suggest, while others believe that you can not eat after 18.00, — says Mikhail Gavrilov. Day metabolism of our body is configured to calorie consumption, whereas in the second half of the day at a deposition energy in the form of fat. Therefore, the appetite in the evening, in fact, higher. Someone has the willpower not to eat after six. But what is heroism? After all, in fact it turns out that Breakfast or lunch you will move significantly on calories. Furthermore, long breaks in the meal is fraught with failure in work of system of appetite control, which again could lead to an uncontrolled feed. Not to gain weight, dinner should be correct — for example, lean meat or fish and salad vegetables.
The next myth, which says our expert, is that the abuse of fats faster impact on weight than the overabundance of sugars in the diet: “fat is a complex molecule, our body needs time to digest, then transport, then find a place to save… it all takes time. Glucose is the end product which further do the splits. Glucose is very easy to take and use. It is because simple carbohydrates faster stored as fat in reserve than fat.
Many still believe that the fruit can be eaten in unlimited quantities — it can’t hurt the figure. However, in fruits contain fructose, which although does not affect the increase of insulin in the blood directly, it is an excellent material for the “construction” of fat. So Dr. Gavrilov advises to prefer the unsweetened varieties of fruit. And there is their dessert, and separately — for example, the second Breakfast or afternoon snack.
Now let’s talk about potatoes, which the Russian authorities are recommended from the diet to exclude. It turns out that it contributes to weight gain, is a myth. It all depends on how to cook it. “In the raw potato contains the so-called resistant starch, which breaks down very slowly, — continued Gavrilov. — And the final products serve as food for beneficial bacteria. But the problem is that during heat treatment the starch is transferred into another form — bystronicasia, which breaks down to glucose in the small intestine. So if you want to cook the potatoes so that it was a diet dish, it needs to be cooked in their skins until soft and cool quickly — so you will increase the content of resistant starch in tubers”.
Nutritionists say that proper nutrition is obviously very important. Specially for the readers of “MK” we have prepared a list of six products that is useful to those who care about the figure.
Lentils — one of the healthiest foods in the legume family. Lentils are rich in gamma-aminobutyric acid — this ingredient reduces the level of anxiety. Lentils are especially recommended for people who tend to emotional overeating.
Apples. These fruits are rich in pectin — a soluble fiber. It is the best food for beneficial bacteria in our intestines. The breach of the microbiota is often the cause of extra pounds.
Greens. Crude fiber contained in the greens, provide long-lasting feeling of satiety, inhibit the absorption of simple sugars into the blood and bind fat — 1 g fiber reduces the caloric intake by 32.5 kcal.
Sprouts. When losing weight, people often experience a deficiency of certain vitamins and minerals. One of the sources of micronutrients can become seedlings, for example, soybeans and wheat.
White meat poultry (chicken and Turkey). Protein gives a feeling of satiety, as well as building material for new cells, enzymes and hormones involved in metabolic processes. White lean meat combined with vegetables, green — great for dinner.
Berries blue-purple color. The color of these berries gives the pigment anthocyanin. The darker the berry, the it more. Anthocyanins — a powerful antioxidant that protects the body from free radicals, neutralizing their effect on the body. Free radicals can cause damage not only cell membranes but also cell organelles, such as mitochondria, which produce energy for the body. So that metered intake of antioxidants when weight reduction is justified.
