The healthy diet for cyclists (or anyone)
Monday, October 1, 2007 | | |NOTE: This Web page gives my recommendations for a healthy diet that are generally the same as those provided by the U.S. Department of Agriculture, the surgeon general, and similar authorities. As I have indicated in this directory, I am not an expert in health and, secondly, I am very careful not to make any statement that anyone could jeapordize the health and health that some " experts. " When I disagree with or speculate beyond scientific knowledge, I will not fail to indicate this is my personal opinion. I used the RDP [Physician's Desk Reference] Family Guide to Nutrition and Health (copyright 1995) as my main source of information on nutrients because I've found to be objective, scientific and sheet. However, I used only a small portion of information from this source and the content, style, arrangement, and the message of this page is quite mine.
ALSO NOTE: In writing this I did not understand a complete list of fruits, vegetables, grains, legumes, nuts and seeds each time because I needed to keep space; place, I have just enumerated choices. In addition, foods are more likely to be searched than others. I have no doubt that the kiwifruit, acorn squash, and many other extraordinary foods are excellent choices. Research is underway, and there are a number of Web sites with updated information.
"Diet" has three meanings, two and a bit (as an example of the latter, Martin Luther is associated with the Diet of Worms). Unfortunately, most people see "regime" as a temporary means of weight loss, less the value of common sense, rather than as a lifestyle food, the best sense. The food of life that I chose as a young person in place of my parents is very similar to the diet recommended by sound scientific research. It is not yet possible to identify all the desirable qualities of food, and doubtless a few changes of opinion occur in the future, however, present scientific knowledge can easily explain why food of most Americans is harmful and can suggest improvements positive.
What is wrong with Dieting?
Every few years a new way food is just disappear a few years later and replaced by another mode food. Then, after a generation or two, the former regime mode will become the new rage. Thus, the current top of the food are now many occasions in the past and will continue to be reincarnated in the future. These regimes mode, as opposed to special schemes prescribed by a doctor for specific purposes, all are almost always taken to cause weight loss, usually a rapid weight loss. Fad diets depend mainly on the limitation of the usual diet that people eat, either by allowing only a very limited selection of food or not to allow foods of a certain type or limiting the time during which certain foods that are consumed May. These arrangements include accident, high and low in protein systems, liquid feed, and even diets. These schemes have all long-term health problems, and create more immediate risks.
However, these schemes are very popular for some time because they all work to some extent. The most immediate cause rapid weight loss, reducing the quantity of liquid stored by the body. Most also create a state of imbalance within the body which acts as a partial form of famine, leading to the loss of additional weight. Finally, most lead to poor appetite and therefore a reduction in food consumption.
However, they are all fundamentally unhealthy ways to lose weight. The schemes are very likely to be a greater health risk than is the first situation overload. Some of the possible consequences are unhealthy 1) fluctuations in weight, 2) dehydration, 3) the loss of energy, 4) hypertension, and 5) changes in mood. And it is very possible that the weight that is lost is not fat anyway.
Thirty years ago when I married, I tried to convince my wife to adopt my diet and exercise, although it was worried about his weight. Instead, she said Dr Atkins diet plan, which is low in carbohydrates, high-fat diet, when she followed a plan at all, because she was worried about calories ( somehow, she could see the calories in bread and doughnuts, but not calories fried chicken).
I wrote a poem at the time (on the basis of "Jack Sprat") expressing how I felt in a funny way:
It works neat, Ken eats no meat,
His wife eats nothing more.
When sitting at the table, they are barely able
For more eat a meal for four.
Of course, meat diet, with its high fat content does not help to lose weight and did not give him the energy she needed for cycling. I am appalled to note that 30 years later, Dr. Atkins is still pushing a plan that has been detrimental to so many.
Is a regime unrealistic and unhealthy method of weight control and should be avoided.
Food is important?
As another point of view, some have come to the belief that food - which is a choice of living on food to eat - is unimportant. To some extent, I agree with this view for two reasons: Firstly, I think most cases of overweight and obesity are caused by sedentary behaviors that by excess calories . A sedentary lifestyle is so prevalent today that the doctor (who is also the most often sedentary) rarely sees as the problem and warns his patients that they are "too eat." Give someone eight hours of physical work each day, and the problem will be to maintain weight rather than lose it. As a construction worker, I've never weighed over 160 pounds, despite a huge appetite, when still working as a teacher under high pressure with no time for exercise, I reached 193 pounds very quickly. However, better (and more realistic) solution to the problem of overweight would be to get the person to engage in an hour or two of aerobic activity every day as a bicycle riding and the workplace, then bathroom scale will probably not be necessary. Secondly, I partly agree that food choice is unimportant because I think that many very different regimes are quite healthy. The man is an omnivorous and is able to live on a wide variety of foods and diets, which is evidenced by the many different foods traditional lifestyles in the world which were necessary because of limits on what could be increased (or driven) in different climates.
Some bad diets older
On the other hand, I would not go so far as to believe that all diets are satisfactory. Many diets can be quite apparently in good health and still cause long-term health problems. In the mound-builder culture, the first slaves Spanish culture, and in the South at the turn of the century, too much over-dependence on maize (corn) led to poor health and a reduction in the length of life because corn is deficient in both a source of protein and a vegetable. In the South, a system of fatback, molasses and corn among the poor has resulted in large outbreaks of pellagra, which resulted in suffering and even death. In the North, the former meat and potatoes diet that I was raised, was too dependent on meat does not contain enough vegetables and fruits and vegetables rarely included. Fortunately, Mother whom we provided the children with raw vegetables and fruit as snacks. The Common South that I have encountered in 50 years included more legumes (a healthy choice) and vegetables, but vegetables are all too cooked with animal fat have been added or breaded and fried in fat, and the beans are cooked in fat as well, then they were served with fries and meat fried corn. Because of this scheme and a lack of exercise, the South has the highest rate of obesity, heart disease, stroke and type II diabetes in the nation. By the way, there is no food in these schemes which is "bad", the diets are unbalanced. In 1974, the average American eats 250 pounds of meat, much more than is necessary or even desirable for good health, which included meat much more protein than necessary and many pounds of saturated fat.
Fast food and junk food
The diets have changed since then and seem to be lighter and more healthy. Unfortunately, they are not generally better. The fast-food and junk-food scheme which has replaced the meat and potatoes and cornpone diet contains too much salt, which raises blood pressure, and too much cholesterol and saturated fat, which increases the risk of heart attack, stroke and cancer. But even worse, the common system of America is weak in many substances that lead to a longer life and better health. You can deny that the American regime is so bad, if so, compare your choices to quickstop, fast-food, restaurant and supermarket to the suggestions I make below. In just a few parts of the country do I find good choice for a brief stop, and I rarely find a balanced meal in a restaurant, let alone a meal that is low in salt and fat. The only fast-food choices that I never take Burrito are the beans and vegetable sandwich, and the Burrito is rich in salt. If I can finally go to a good meal in a supermarket, unless it is a small shop in most regions of the country, against the majority of space is given to foods that are not good for health. A national survey (cited in the PDR) confirms my observations. On a given day more than half the population of the USA do not eat a single vegetable or fruit or drink fruit juices. And fewer than one in ten eats the recommended amounts of fruits and vegetables.
Vitamins Do not solve the problem?
People are actually more likely to take vitamin pills that eating properly. However, since we do not even know yet all necessary and useful nutrients found in foods, nor the exact amounts given, using vitamin pills can lead to shortages and overdoses. Vitamins, at least, lack the fiber and phytochemicals found in food.
What is a poor diet?
The most significant "nutrients" in fast food and junk diets are saturated fat, sugar and salt. The hamburger and fries combination is a typical example of fast food. The red meat in the hamburger is rich in fat, cholesterol and salt. The chips are also heavy with fat and salt. The only vegetables with meals are a little lettuce, onion rings, a slice of pickle, ketchup and whatever used. The pickle and ketchup are also rich in salt. The combo includes a soft drink that not all nutrients. This meal can provide up to half of its daily caloric needs while meeting or exceeding the maximum recommended amount of salt, fat and cholesterol while providing little fiber, vitamins and other important nutrients needed for good health. Malbouffe - usually snacks - are even worse. In addition to being very rich in calories, saturated fat and salt, they often give rise to some nutrients and few fibers.
What a healthy diet?
With little difficulty and without extra cost, it is possible to transform a poor diet in a healthy. A healthy diet will be very tasteful way.
I have a regime that is both inexpensive and very healthy. The most important foods in my diet are grains and starches (bread, rice, pancakes, pasta and potatoes), providing complex carbohydrates, unsaturated fats, fiber, protein, iron, thiamine, niacin and riboflavin. Vegetables are the second largest (onions, carrots, celery, broccoli, Brussels sprouts, lettuce, tomatoes, green peppers, black olives and), providing fiber, vitamins, minerals, antioxidants, phytochemicals, and monosaturated fat (olives). Arrive in the third fruit (bananas, apples, plums, grape juice, berries, pears and oranges), providing carbohydrates and fiber, vitamins, minerals, antioxidants and phytochemicals. Fruits and vegetables overlap to some extent, so I eat more fruit when vegetables are less available and vice versa. Sources of protein are less important (supply of cereals in fact most of my protein), although these foods also provide important vitamins and minerals. My best sources is almost the reverse of the People. Beans (legumes) came first (low in saturated fat and cholesterol, high in other nutrients), low-fat dairy products seconds (calcium and low fat or cholesterol), fish and fruit Sea-thirds (of omega-3 oils and calcium, but also cholesterol), eggs fourth (high in cholesterol and fat), chicken and fifth (less than cholestrol, but more fat, even after the abolition of all that I can). If I was ready to eat beef, pork and other red meat, they would be sixth (high in cholesterol and saturated fat), meat and organ last (very high cholesterol). However, to avoid being a hypocrite, I must stress that I am currently legumes eat much less often that I recommend and chicken more often. Actually, I'm eating as follows: pulses (about twice a week), dairy (a little every day), fish (two or three times a week), eggs (one per day) and chicken (two or three times a week). Finally, I use some candy, soft drinks and honey, which are not necessary. This study has helped me improve my diet, which I will explain at the end.
Why I will not eat much meat
Although not related to the health effects of diet, I think I should explain why I will not eat beef, pork, or the flesh of other mammals. Thanks to the experience with cats and dogs, I became aware that most animals have thoughts and feelings and their own personality. It is true that they are fairly stupid compared to us, in many respects, but we do not eat people stupid. In recent years, I have vacillated between eating meat and a vegetarian diet, but after working milking cows in 1971, I realized that cows have personalities like dogs and cats, if I resign eating meat from mammals for good. However, I am not everybody and shouting people about what they eat is a matter of conscience. It was just my good fortune that, by not eating pork and beef, I was myself for the creation of a healthy diet, not only by reducing saturated fat in my diet, but also by eat more grains, starches and vegetables.
It is a mistake or an error not to eat meat?
Having learned that I do not eat red meat at all embarrassed many people a lot. I have even been told by conservative Christians that it is morally unacceptable for me not to eat meat. In fact, Saint-Paul defends vegetarians (see Romans 14), and the book of Daniel recommends a vegetarian diet (1:5-16). There are many Christians vegetarians. Nutritional, there is no need substance found in red meat, which is not found in other foods, and vitamin B12 is the only nutrient that must come from animal sources (except it is found in some seaweed and algae). Our emphasis on meat not only leads to a heart attack, stroke and cancer but also reduce our food production (16 pounds of grain are needed to make a pound of beef) and adds to global warming ( Because of compensation for timber and pasture increase feed, and because the animals produce methane, a greenhouse gas). Why red meat is the staple food? There are several possible causes. Since the powerful and the rich have always eaten a lot of red meat (because they could afford it), we tend to associate with success. The same association is more than eat by a powerful animal, especially its organs, becomes more powerful. We see these two causes acting today, because of the wealth and power of the USA, young people in other parts of the world are adapting our clothes and our food in the hope that they to make them more efficient, which often leads to poor nutrition. A third cause for eating red meat is also very high: a diet rich in meat is rich in fat. If a high-fat diet is unhealthy for those who have a lot of food, those short on calories, by choosing high-fat foods would result in more energy. In a recent study, which I heard on the radio, rats given a choice between a high fat and lean preferred that the diet rich in fat diet, even if the rats on a lean diet were much healthier.
The USDA food pyramid
The type of food I eat is not just something that I think it is not a diet. Although a simple diet based on cereals, vegetables and fruit was called for thousands of years, the wisdom of its use has been tested by solid work and recent research is supported by medical authorities. The USDA Food Pyramid illustrates a healthy diet similar to mine. References to the number of servings below are based on diets from 1600 to 2800 calories per day, the lowest calories for sedentary women and the elderly who should receive the smallest amount of servings listed below, and the highest calories is for adolescents, active men and very active women, who should receive the greatest amount of servings listed below.
According to the USDA Food Pyramid, bread, rice, pasta, potatoes, cereals and should constitute most of our calories, about six to eleven servings (this does not mean six major plates, but six tranches ounces , Or half cups). The complex carbohydrates in these foods provide the best source of energy for physical activity. The whole grain foods such as brown rice and whole wheat, are preferable because they provide more nutrients and fiber.
We need to eat three to five servings of vegetables per day. A portion would be a half-cup of cooked or chopped vegetables or a cup of leafy vegetables. Pulses include vegetables and potatoes, even if the pulses are listed with the meat and (food legumes have advantages of both groups) and potatoes are listed with the grain as well. Corn is also part of vegetables and cereals.
The pyramid calls that we eat two to four servings of fruit each day. Each portion is a unique fruit size or half a large piece of fruit (grapefruit) or a corner of a wider track (or cantaloupe melon) or a half-cup of berries or a quarter cup of dried fruit.
Dairy products are included separately in the pyramid, and two to three servings per day are recommended. A portion would be a cup of milk or one and a half ounces of cheese. For me, this is an excess of recommendation for these products, because of pressure from the dairy industry. There are other sources of calcium fine. Cheese should be eaten in moderation, because it is rich in fat.
For meat, the recommendation is two or three servings per day, but the recommendation is for lean meat, the amount only two and a half to three ounces (very small portions), and legumes, poultry, fish, nuts and eggs are regarded as of equal value to red meat.
It is also important to pay attention to the little food supplements and beverages, which add considerably to May calories without adding value to food. For example, a salad can be a high fat, high-calorie foods when served with a lot of bad dressing. The food pyramid suggests we use sugar and fat in moderation.
The Mediterranean food pyramid
All nutritionists disagree with the food pyramid. The Harvard School of Public Health and the World Health Organization, among others, support Mediterranean Food Pyramid, which is also the same, but is firmly beans, other legumes, nuts and fruit and between vegetables (consumption) and suggests a lesser use of meat products. The red meat is not recommended more than a few times (and a total of more than 16 ounces) per month. In this regime (as opposed to my own list), cheese and yogurt are preferred to fish, poultry and eggs is preferred. The scheme has also been the olive oil oil of choice. In addition, food recommends a moderate daily consumption of wine. However, recent research shows that red grape juice has all the benefits of wine without the dangers of alcoholism.
Dangerous substances and nutrients beneficial
To explain the value of these schemes, I think it makes sense for me to list dangerous and beneficial substances in our food, their value and their sources:
Carbohydrates
Although those who preach carbo-down schemes like to claim that carbohydrates are evil, the truth is that they are our best source of energy and building blocks of life on earth. The simple sugars found in fruits give instant energy while complex carbohydrates in cereals, starchy vegetables, some fruits and provide stable energy during the day. Since carbohydrates are burned up quickly enough, we find ourselves need to eat frequently to restore them.
Proteins
Many people think it is great danger of not getting enough protein. In fact, the lack of proteins is fairly rare, and the human body needs only a small amount, the USDA says we need only 50 grams per day. Excess protein is not stored, but is transformed into fat, the process of creating a strain on the liver and kidneys. The proteins are found not only in red meat, chicken, fish, milk and eggs, but also in legumes, nuts, seeds, grains and some green vegetables. The strict vegetarians need to plan their diet, like most animal sources have reduced the amounts of some essential amino acids and must be combined with complementary sources of protein. An excellent source of information to that effect is food for a small planet by Frances Moore Lappé. However, I will briefly add that many traditional combinations throughout the world, such as peanut butter and bread (USA), bread and cheese (France and Italy), beans and maize (Mexico), lentils and rice (India), rice and beans (CARICOM), and soybeans with rice (China).
Fats
People often believe that all fats are bad for you. This is not true. Fats are complicated chemicals that are used long-term energy storage, which helps protect the body and blood, and wearing the fat-soluble vitamins A, D, E and K. The main problem with fat is that most of us eat too much of them, resulting in cases of obesity, diabetes, heart attacks, and perhaps even cancer (not a direct link been established, but countries with high consumption of fat have higher rates of breast cancer, colon cancer and prostate cancer). Our real needs fat is low, that our body can produce proteins and carbohydrates, and we should not eat a heavy in fat. Unfortunately, some people get up to half their calories as fat, and the average diet is 35% fat. It would be unrealistic and undesirable to eliminate all fat from our diet, but it is important to reduce fat, particularly those which cause fat to the greatest number of problems in order to reduce weight and reduce the risk of blockage of the arteries.
The second biggest problem is that we consume too much fat bad. Saturated fats are more dangerous for all the reasons given above, plus raise cholesterol. They are found in meat, whole milk, ice cream, butter, cheese, coconut and palm oils and egg yolks. They are usually added to junk food. Hydrogenated fats (sometimes called trans fatty acids) are unsaturated fats that have been converted by chemical processes (partially saturated) to make margarine and shortening. They seem to have the same health risks as saturated fats. These fats are commonly added to breads, pastries, crackers, peanut butter and improve the texture.
It is beneficial fats. Polyunsaturated fats, found in corn, soybean, safflower, sunflower and oil, are partially beneficial because they help reduce cholesterol. We should use these fats to replace saturated fats and hydrogenated fats whenever possible. Omega-3 oils, found only in fatty fish at sea, help prevent hardening of the arteries and help prevent blood clots. We must eat fish every week for that reason. Mono-unsaturated fats, especially olive oil, but also in peanut oil and carnola, have been proven to reduce heart problems. The olive oil should be used whenever possible to replace the butter, margarine and other fats and oils.
Cholesterol
Cholesterol is a substance necessary for our body, our body, but all the products we need. It is found in all foods of animal and plant foods. Organ meat has the highest level, and egg yolks ranks second. Top of saturated fat raises indirectly cholesterol while exercise is beneficial. Excess cholesterol layers arteries, causing heart attacks and stroke debilitating. There are two forms of cholesterol and LDL (the most common) is causing all the problems while HDL seems to be useful. De nos jours, même les enfants ont parfois des taux de cholestérol élevé dû à un régime alimentaire de la malbouffe.
De sodium (principalement de sel)
Chlorure de sodium est utilisé pour réguler la pression à l'intérieur des cellules, et elle est utilisée pour faire l'acidité de l'estomac. Une consommation excessive de sel entraîne une rétention excessive d'eau et l'hypertension artérielle. Américains moyenne de 12 grammes par jour, ce qui est de cinq fois le montant recommandé, dont la plupart est ajouté à l'alimentation avant de l'obtenir. Il n'est pas nécessaire de toujours utiliser une salière pour l'achat de produits alimentaires transformés, tels que les aliments offre 75% du sodium dans le régime alimentaire américain. En fait, je n'ai jamais acheté de sel dans ma vie, et j'entends toujours trop dans mon alimentation.
Les minéraux
De potassium, calcium, fer, iode, magnésium, le zinc et le cuivre sont considérés comme nécessaires à une bonne santé. Ils peuvent tous être prises à l'excès, mais cela ne se produirait pas d'un régime alimentaire normal. Autres mai minéraux nécessaires en très petites quantités, mais ne l'ont pas été attribué une valeur quotidienne par l'USDA. De potassium (ainsi que de sodium) permet de réguler la pression de cellules. Il est aussi utilisé par le cœur, le cerveau, les reins, les muscles et les nerfs. On le trouve dans les fruits, légumes, noix, le lait, les légumineuses et les céréales. Le calcium est utilisé pour faire des os et des dents et empêche également les crampes musculaires. On le trouve dans les produits laitiers, les sardines, légumes-feuilles, les fruits à coque, et le soja. Le fer est utilisé dans le sang et dans les muscles. Il se trouve dans le pain enrichi, pruneaux, noix, œufs, les légumineuses et les grains entiers. L'iode est utilisé par la glande thyroïde, les cellules, de la peau, les cheveux et les ongles. Les produits de la mer, graines de tournesol, sel de table iodé sont des sources. Le magnésium est utilisé par les os, dents, les nerfs et les muscles, et il aide à contrôler le métabolisme du corps. Sources de poissons et de fruits de mer, des fruits, des légumes-feuilles, produits laitiers, les fruits à coque, et le soya. Le zinc est utilisé dans les enzymes, ARN, ADN, et dans les globules rouges. On le trouve dans les viandes, fruits de mer, œufs, lait, des graines, des tournesols et des grains entiers. Cuivre aide l'organisme à utiliser le fer. Il vient de noix, certaines céréales, miel, fruits de mer et certains.
Les vitamines nécessaires
Les vitamines sont soit soluble dans l'eau ou liposolubles. Les vitamines solubles dans l'eau est évacuée du système très rapidement et doit être normalement dans l'alimentation tous les jours.
Vitamine A ou rétinol est une vitamines liposolubles, que le corps peut produire de bêta-carotène. Il réglemente développement des cellules, les os et les dents de la croissance, aide à protéger le corps contre la maladie, et elle est essentielle à la vision de nuit. Il (ou bêta-carotène) se trouve dans les fruits et légumes, en particulier les carottes, les patates douces, brocoli, épinards, tomates, courges et de type de légumes. Bien que liposoluble, il est nécessaire chaque jour. En 2001, le montant recommandé est doublé.
Vitamine B1 ou thiamine est une vitamine hydrosoluble qui aide à fournir à l'organisme l'énergie. Bien que très commune dans l'alimentation, l'alcool fait obstacle à son utilisation, ce qui entraîne des carences. La thiamine est trouvée dans les grains entiers, les graines, le soja, les légumineuses, la viande et le saumon.
Vitamine B2 ou riboflavine est une vitamine hydrosoluble qui aide à la production d'énergie et aide les cellules de respirer et d'éliminer les déchets. De bonnes sources sont les produits laitiers, poulet, organe viandes, légumes-feuilles, les grains et les noix.
Vitamine B3 ou niacine est une vitamine hydrosoluble qui aide à la production d'énergie, la synthèse d'ADN, de la transformation de matières grasses, et l'élimination des déchets à partir des cellules. On le trouve dans les viandes, fruits de mer, volailles, les arachides, la levure, et les graines de tournesol.
Vitamine B5 ou acide pantothénique est une vitamine hydrosoluble qui aide à la production d'énergie. On le trouve dans les viandes, oeufs, céréales à grains entiers, les légumineuses et les noix.
Vitamine B6 ou pyridoxine est une vitamine hydrosoluble qui aide à la transformation des aliments, la production d'énergie, et la croissance des cellules. Il se trouve dans les fruits de mer, produits laitiers, viandes, abats et les œufs.
Vitamine B9 ou acide folique est une vitamine hydrosoluble qui est essentielle à la production de l'ARN et l'ADN et est particulièrement important dans la production de globules rouges. Il est trouvée dans les légumes-feuilles - en particulier le brocoli, épinards, la laitue et - et dans les fruits, les céréales et les légumineuses.
Vitamine B12 ou cobalamine est une vitamine hydrosoluble qui aide à la combustion des graisses et des glucides, la fonction du système nerveux, et la croissance des cellules. Cette vitamine se trouve dans les fruits de mer, produits laitiers, des viandes et des oeufs, mais il n'est pas trouvée dans les sources végétales, à l'exception de varech. Bien que soluble dans l'eau, B12 n'est pas nécessaire tous les jours, en fait, les adultes peuvent passer des années sans lui. Néanmoins, les végétariens stricts, en particulier les enfants, nécessité de prendre des suppléments de B12.
Vitamine C ou acide ascorbique est une vitamine hydrosoluble qui aide à la production de tissus conjonctifs et le fonctionnement des globules rouges et qui fonctionne aussi comme un anti-oxydant. Sources plupart des fruits et beaucoup de légumes. Le montant recommandé a récemment doublé.
Vitamine D ou cholécalciférol est un vitamines liposolubles utilisés pour la formation du tissu osseux. La principale source est la lumière du soleil, mais il est aussi trouvée dans le lait fortifié et les produits de la pêche.
La vitamine E ou alpha-tocophérol est un vitamines liposolubles organisme qui protège les membranes de l'oxydation. On le trouve dans les huiles végétales, les noix, blé entier, et certains fruits et légumes.
Anti-oxydants
Une nouvelle valeur d'aliments qui est encore l'objet de recherches réside dans la fourniture anti-oxydants vitamines et les produits chimiques. L'oxydation (ou de brûlure) dans le corps n'est pas une seule étape, et dans de mauvaises conditions, la mauvaise molécules mai obtenir oxydées, qui peuvent endommager les cellules, favorisent les maladies cardiaques, cataractes forme d'aide, d 'accroître le risque de la maladie d'Alzheimer, et même promouvoir le cancer. Ces problèmes augmentent lorsque une personne fume ou qui est exposée à la pollution de l'air, boit de l'alcool excessive, ou est trop rayonnement solaire. En raison de la pollution de l'air et la perte d'ozone dans la haute atmosphère (ironiquement, trop d'ozone au niveau du sol est une forme de pollution de l'air), les problèmes causés par les radicaux libres ont augmenté . Les vitamines A, C et E et bêta-carotène ont été détectées propriétés anti-oxydantes. Certains de ces composés phytochimiques ci-dessous également le processus d'aide et de la recherche vient de commencer.
Phytochimiques
Une autre découverte, c'est que certains aliments contiennent des produits chimiques qui contribuent à la lutte contre le cancer et accomplir d'autres fonctions en bonne santé à l'intérieur du corps. La recherche est seulement au début étapes, mais les substances suivantes ont été identifiées: P-coumaric acide et l'acide chlorogénique se trouvent dans les tomates, les carottes, les fraises et autres fruits et légumes. Sulforaphane, l'isothiocyanate, et divers indoles se trouvent dans le brocoli, choux de Bruxelles, chou, chou, et d'autres crucifères. Sulfures d'allyle se trouvent dans les oignons et l'ail. Les flavonoïdes sont trouvés dans les tomates, poivrons, de l'igname, le soja, les carottes et d'autres aliments. The discovery of these nutrients is just another argument for a diet of grains, vegetables, fruits, and legumes.
Fiber
Fiber is not a food and is not digested by the body; however, it has been shown to reduce the risk of cancer and heart disease. Most Americans consume only half of the fiber they need. Soluble fiber (that is, fiber absorbed by body fluids) is the most beneficial. It softens stool and helps with bowl movements, and it moderates glucose and cholesterol levels in the blood. It is found in legumes, whole grains, apples and pears, and many vegetables, including crucifers and carrots. Insoluble fiber passes through the body unchanged and can help prevent constipation and diverticulosis. It is found in nuts, seeds, brown rice, unpeeled vegetables, whole grains, legumes, and fruit.
How Can a Busy Cyclist Get a Good Diet?
Different people have different reasons for not being able to make changes in their diet. Here are three possible life scenarios and improvements for them plus the problem encountered on a day trip by bicycle:
Scenario One: You'd like to improve your diet but unfortunately you're tied to your mother's/wife's/daughter's (or father's/husband's/son's) cooking or you belong to a meal plan. While you can't make great changes, you still have good opportunities. The best thing to do in this situation is to supplement by adding fruits and vegetables as snacks. A few apples, bananas, oranges, carrots, and/or celery sticks each day can improve your diet greatly. In addition while at the table, you can select smaller portions of meat and larger helpings of other foods. And don't use the salt shaker at all.
Scenario Two: You'd like to change, but unfortunately you are stuck with a fast-food lifestyle due to your job, which you can't give up right now. Well, not every fast-food restaurant is equally bad, and almost all will provide you a list of the nutrients (and fat and salt) in their meals. So, look them over and pick the healthiest meals or, if they don't have such a guide, pick the meals with the least meat and the most grains, legumes, and vegetables. Many of these places offer salads. Again, adding a late-night fruit or vegetable snack after you get home (or back to the motel) will make a major difference.
Scenario Three: You cook all your own meals, but you feel no desire to get rid of your favorite foods in order to go vegetarian. Actually, it would be a mistake to plunge full-force into a radically different diet. Instead, make one change at a time, looking to increase the amount of whole grains, vegetables, fruits, and legumes that you eat while reducing the amount of meat. Experiment with recipes and don't force yourself (or your family) to eat foods you don't like.
The One-Day Bike Trip: The problem is that it is extremely hard to find suitable foods in a country store. One solution would to be to pack a lunch before you leave, or if that is too much trouble, just carry along some fruit and/or vegetable snacks. Another is to look for the vegetable and fruit drinks where you eat. Finally, you might be able to stop at a supermarket somewhere instead of at the quick stop, and there you'll have a better selection. Roadside food markets are another option, when available. Although normally selling in quantities, the vendors will be glad to sell a few pieces of fruit or some tomatoes to you.
A Healthy Attitude Towards a Healthy Diet
Remember when looking for a better diet that this isn't original sin that you're having to deal with. A little straying from the fold is not going to send you straight to hell. If one day you eat something that is too high in fat, salt, or cholesterol, you have been hurt extremely little. In fact, it might be good to even plan some "vice" into the diet for variety and spice. However, don't fool yourself into believing you have a healthy diet when you don't. It's true that some people eat a lousy diet all their lives while smoking and drinking and still get to live to a ripe old age. But why play life with the cards stacked against you? You can't change your heredity, but you can improve your odds. So, take the light approach to changing your food lifestyle, but don't forget to change. The heart attack/stroke/cancer you prevent will be your own.
In writing this, I became aware of some improvements that I could make in my own diet. I have started eating brown rice again (I quite eating it when the flavor became too strong, but it doesn't seem strong now), I am eating lentils and sardines more often than I was, I have replaced my hydrogenated peanut butter with natural , I found low-fat graham crackers to replace the white ones (they taste better too), and, on my daily bike trip, I am buying at least one juice instead of a soft drink.
AFTERWORD: Since I wrote the above, I have given up eating chicken! It happened this way: I told a farmer friend that most people were hypocrites because they would eat food that they were unwilling to kill. My friend wanted to convince me that it was OK to eat pork as he sometimes invites me to dinner, and his logic was that if he convinced me that I was unwilling to kill a chicken that I would then have no scruples about eating pork, a logic that was utterly false. As it happened, he had been raising some chickens from when they were small, and these chickens would come to me to get me to overturn some rocks or boards, so they could hunt for food underneath. He picked up one of the chickens, now half-grown, held it upside down, and asked me to break its neck, and I would get the meat to take home. It was an unfair test, as it would have been much easier for me to kill a strange chicken with a weapon than to kill a familar chicken with my bare hands. I could not do it, but I could not go back to eating chicken again, a result he had not planned on. Dropping chicken from my diet has got my waist and weight back to the ideal amount. I have also been eating sardines more often, but I have been unable to increase the frequency with which I eat bean
ALSO NOTE: In writing this I did not understand a complete list of fruits, vegetables, grains, legumes, nuts and seeds each time because I needed to keep space; place, I have just enumerated choices. In addition, foods are more likely to be searched than others. I have no doubt that the kiwifruit, acorn squash, and many other extraordinary foods are excellent choices. Research is underway, and there are a number of Web sites with updated information.
"Diet" has three meanings, two and a bit (as an example of the latter, Martin Luther is associated with the Diet of Worms). Unfortunately, most people see "regime" as a temporary means of weight loss, less the value of common sense, rather than as a lifestyle food, the best sense. The food of life that I chose as a young person in place of my parents is very similar to the diet recommended by sound scientific research. It is not yet possible to identify all the desirable qualities of food, and doubtless a few changes of opinion occur in the future, however, present scientific knowledge can easily explain why food of most Americans is harmful and can suggest improvements positive.
What is wrong with Dieting?
Every few years a new way food is just disappear a few years later and replaced by another mode food. Then, after a generation or two, the former regime mode will become the new rage. Thus, the current top of the food are now many occasions in the past and will continue to be reincarnated in the future. These regimes mode, as opposed to special schemes prescribed by a doctor for specific purposes, all are almost always taken to cause weight loss, usually a rapid weight loss. Fad diets depend mainly on the limitation of the usual diet that people eat, either by allowing only a very limited selection of food or not to allow foods of a certain type or limiting the time during which certain foods that are consumed May. These arrangements include accident, high and low in protein systems, liquid feed, and even diets. These schemes have all long-term health problems, and create more immediate risks.
However, these schemes are very popular for some time because they all work to some extent. The most immediate cause rapid weight loss, reducing the quantity of liquid stored by the body. Most also create a state of imbalance within the body which acts as a partial form of famine, leading to the loss of additional weight. Finally, most lead to poor appetite and therefore a reduction in food consumption.
However, they are all fundamentally unhealthy ways to lose weight. The schemes are very likely to be a greater health risk than is the first situation overload. Some of the possible consequences are unhealthy 1) fluctuations in weight, 2) dehydration, 3) the loss of energy, 4) hypertension, and 5) changes in mood. And it is very possible that the weight that is lost is not fat anyway.
Thirty years ago when I married, I tried to convince my wife to adopt my diet and exercise, although it was worried about his weight. Instead, she said Dr Atkins diet plan, which is low in carbohydrates, high-fat diet, when she followed a plan at all, because she was worried about calories ( somehow, she could see the calories in bread and doughnuts, but not calories fried chicken).
I wrote a poem at the time (on the basis of "Jack Sprat") expressing how I felt in a funny way:
It works neat, Ken eats no meat,
His wife eats nothing more.
When sitting at the table, they are barely able
For more eat a meal for four.
Of course, meat diet, with its high fat content does not help to lose weight and did not give him the energy she needed for cycling. I am appalled to note that 30 years later, Dr. Atkins is still pushing a plan that has been detrimental to so many.
Is a regime unrealistic and unhealthy method of weight control and should be avoided.
Food is important?
As another point of view, some have come to the belief that food - which is a choice of living on food to eat - is unimportant. To some extent, I agree with this view for two reasons: Firstly, I think most cases of overweight and obesity are caused by sedentary behaviors that by excess calories . A sedentary lifestyle is so prevalent today that the doctor (who is also the most often sedentary) rarely sees as the problem and warns his patients that they are "too eat." Give someone eight hours of physical work each day, and the problem will be to maintain weight rather than lose it. As a construction worker, I've never weighed over 160 pounds, despite a huge appetite, when still working as a teacher under high pressure with no time for exercise, I reached 193 pounds very quickly. However, better (and more realistic) solution to the problem of overweight would be to get the person to engage in an hour or two of aerobic activity every day as a bicycle riding and the workplace, then bathroom scale will probably not be necessary. Secondly, I partly agree that food choice is unimportant because I think that many very different regimes are quite healthy. The man is an omnivorous and is able to live on a wide variety of foods and diets, which is evidenced by the many different foods traditional lifestyles in the world which were necessary because of limits on what could be increased (or driven) in different climates.
Some bad diets older
On the other hand, I would not go so far as to believe that all diets are satisfactory. Many diets can be quite apparently in good health and still cause long-term health problems. In the mound-builder culture, the first slaves Spanish culture, and in the South at the turn of the century, too much over-dependence on maize (corn) led to poor health and a reduction in the length of life because corn is deficient in both a source of protein and a vegetable. In the South, a system of fatback, molasses and corn among the poor has resulted in large outbreaks of pellagra, which resulted in suffering and even death. In the North, the former meat and potatoes diet that I was raised, was too dependent on meat does not contain enough vegetables and fruits and vegetables rarely included. Fortunately, Mother whom we provided the children with raw vegetables and fruit as snacks. The Common South that I have encountered in 50 years included more legumes (a healthy choice) and vegetables, but vegetables are all too cooked with animal fat have been added or breaded and fried in fat, and the beans are cooked in fat as well, then they were served with fries and meat fried corn. Because of this scheme and a lack of exercise, the South has the highest rate of obesity, heart disease, stroke and type II diabetes in the nation. By the way, there is no food in these schemes which is "bad", the diets are unbalanced. In 1974, the average American eats 250 pounds of meat, much more than is necessary or even desirable for good health, which included meat much more protein than necessary and many pounds of saturated fat.
Fast food and junk food
The diets have changed since then and seem to be lighter and more healthy. Unfortunately, they are not generally better. The fast-food and junk-food scheme which has replaced the meat and potatoes and cornpone diet contains too much salt, which raises blood pressure, and too much cholesterol and saturated fat, which increases the risk of heart attack, stroke and cancer. But even worse, the common system of America is weak in many substances that lead to a longer life and better health. You can deny that the American regime is so bad, if so, compare your choices to quickstop, fast-food, restaurant and supermarket to the suggestions I make below. In just a few parts of the country do I find good choice for a brief stop, and I rarely find a balanced meal in a restaurant, let alone a meal that is low in salt and fat. The only fast-food choices that I never take Burrito are the beans and vegetable sandwich, and the Burrito is rich in salt. If I can finally go to a good meal in a supermarket, unless it is a small shop in most regions of the country, against the majority of space is given to foods that are not good for health. A national survey (cited in the PDR) confirms my observations. On a given day more than half the population of the USA do not eat a single vegetable or fruit or drink fruit juices. And fewer than one in ten eats the recommended amounts of fruits and vegetables.
Vitamins Do not solve the problem?
People are actually more likely to take vitamin pills that eating properly. However, since we do not even know yet all necessary and useful nutrients found in foods, nor the exact amounts given, using vitamin pills can lead to shortages and overdoses. Vitamins, at least, lack the fiber and phytochemicals found in food.
What is a poor diet?
The most significant "nutrients" in fast food and junk diets are saturated fat, sugar and salt. The hamburger and fries combination is a typical example of fast food. The red meat in the hamburger is rich in fat, cholesterol and salt. The chips are also heavy with fat and salt. The only vegetables with meals are a little lettuce, onion rings, a slice of pickle, ketchup and whatever used. The pickle and ketchup are also rich in salt. The combo includes a soft drink that not all nutrients. This meal can provide up to half of its daily caloric needs while meeting or exceeding the maximum recommended amount of salt, fat and cholesterol while providing little fiber, vitamins and other important nutrients needed for good health. Malbouffe - usually snacks - are even worse. In addition to being very rich in calories, saturated fat and salt, they often give rise to some nutrients and few fibers.
What a healthy diet?
With little difficulty and without extra cost, it is possible to transform a poor diet in a healthy. A healthy diet will be very tasteful way.
I have a regime that is both inexpensive and very healthy. The most important foods in my diet are grains and starches (bread, rice, pancakes, pasta and potatoes), providing complex carbohydrates, unsaturated fats, fiber, protein, iron, thiamine, niacin and riboflavin. Vegetables are the second largest (onions, carrots, celery, broccoli, Brussels sprouts, lettuce, tomatoes, green peppers, black olives and), providing fiber, vitamins, minerals, antioxidants, phytochemicals, and monosaturated fat (olives). Arrive in the third fruit (bananas, apples, plums, grape juice, berries, pears and oranges), providing carbohydrates and fiber, vitamins, minerals, antioxidants and phytochemicals. Fruits and vegetables overlap to some extent, so I eat more fruit when vegetables are less available and vice versa. Sources of protein are less important (supply of cereals in fact most of my protein), although these foods also provide important vitamins and minerals. My best sources is almost the reverse of the People. Beans (legumes) came first (low in saturated fat and cholesterol, high in other nutrients), low-fat dairy products seconds (calcium and low fat or cholesterol), fish and fruit Sea-thirds (of omega-3 oils and calcium, but also cholesterol), eggs fourth (high in cholesterol and fat), chicken and fifth (less than cholestrol, but more fat, even after the abolition of all that I can). If I was ready to eat beef, pork and other red meat, they would be sixth (high in cholesterol and saturated fat), meat and organ last (very high cholesterol). However, to avoid being a hypocrite, I must stress that I am currently legumes eat much less often that I recommend and chicken more often. Actually, I'm eating as follows: pulses (about twice a week), dairy (a little every day), fish (two or three times a week), eggs (one per day) and chicken (two or three times a week). Finally, I use some candy, soft drinks and honey, which are not necessary. This study has helped me improve my diet, which I will explain at the end.
Why I will not eat much meat
Although not related to the health effects of diet, I think I should explain why I will not eat beef, pork, or the flesh of other mammals. Thanks to the experience with cats and dogs, I became aware that most animals have thoughts and feelings and their own personality. It is true that they are fairly stupid compared to us, in many respects, but we do not eat people stupid. In recent years, I have vacillated between eating meat and a vegetarian diet, but after working milking cows in 1971, I realized that cows have personalities like dogs and cats, if I resign eating meat from mammals for good. However, I am not everybody and shouting people about what they eat is a matter of conscience. It was just my good fortune that, by not eating pork and beef, I was myself for the creation of a healthy diet, not only by reducing saturated fat in my diet, but also by eat more grains, starches and vegetables.
It is a mistake or an error not to eat meat?
Having learned that I do not eat red meat at all embarrassed many people a lot. I have even been told by conservative Christians that it is morally unacceptable for me not to eat meat. In fact, Saint-Paul defends vegetarians (see Romans 14), and the book of Daniel recommends a vegetarian diet (1:5-16). There are many Christians vegetarians. Nutritional, there is no need substance found in red meat, which is not found in other foods, and vitamin B12 is the only nutrient that must come from animal sources (except it is found in some seaweed and algae). Our emphasis on meat not only leads to a heart attack, stroke and cancer but also reduce our food production (16 pounds of grain are needed to make a pound of beef) and adds to global warming ( Because of compensation for timber and pasture increase feed, and because the animals produce methane, a greenhouse gas). Why red meat is the staple food? There are several possible causes. Since the powerful and the rich have always eaten a lot of red meat (because they could afford it), we tend to associate with success. The same association is more than eat by a powerful animal, especially its organs, becomes more powerful. We see these two causes acting today, because of the wealth and power of the USA, young people in other parts of the world are adapting our clothes and our food in the hope that they to make them more efficient, which often leads to poor nutrition. A third cause for eating red meat is also very high: a diet rich in meat is rich in fat. If a high-fat diet is unhealthy for those who have a lot of food, those short on calories, by choosing high-fat foods would result in more energy. In a recent study, which I heard on the radio, rats given a choice between a high fat and lean preferred that the diet rich in fat diet, even if the rats on a lean diet were much healthier.
The USDA food pyramid
The type of food I eat is not just something that I think it is not a diet. Although a simple diet based on cereals, vegetables and fruit was called for thousands of years, the wisdom of its use has been tested by solid work and recent research is supported by medical authorities. The USDA Food Pyramid illustrates a healthy diet similar to mine. References to the number of servings below are based on diets from 1600 to 2800 calories per day, the lowest calories for sedentary women and the elderly who should receive the smallest amount of servings listed below, and the highest calories is for adolescents, active men and very active women, who should receive the greatest amount of servings listed below.
According to the USDA Food Pyramid, bread, rice, pasta, potatoes, cereals and should constitute most of our calories, about six to eleven servings (this does not mean six major plates, but six tranches ounces , Or half cups). The complex carbohydrates in these foods provide the best source of energy for physical activity. The whole grain foods such as brown rice and whole wheat, are preferable because they provide more nutrients and fiber.
We need to eat three to five servings of vegetables per day. A portion would be a half-cup of cooked or chopped vegetables or a cup of leafy vegetables. Pulses include vegetables and potatoes, even if the pulses are listed with the meat and (food legumes have advantages of both groups) and potatoes are listed with the grain as well. Corn is also part of vegetables and cereals.
The pyramid calls that we eat two to four servings of fruit each day. Each portion is a unique fruit size or half a large piece of fruit (grapefruit) or a corner of a wider track (or cantaloupe melon) or a half-cup of berries or a quarter cup of dried fruit.
Dairy products are included separately in the pyramid, and two to three servings per day are recommended. A portion would be a cup of milk or one and a half ounces of cheese. For me, this is an excess of recommendation for these products, because of pressure from the dairy industry. There are other sources of calcium fine. Cheese should be eaten in moderation, because it is rich in fat.
For meat, the recommendation is two or three servings per day, but the recommendation is for lean meat, the amount only two and a half to three ounces (very small portions), and legumes, poultry, fish, nuts and eggs are regarded as of equal value to red meat.
It is also important to pay attention to the little food supplements and beverages, which add considerably to May calories without adding value to food. For example, a salad can be a high fat, high-calorie foods when served with a lot of bad dressing. The food pyramid suggests we use sugar and fat in moderation.
The Mediterranean food pyramid
All nutritionists disagree with the food pyramid. The Harvard School of Public Health and the World Health Organization, among others, support Mediterranean Food Pyramid, which is also the same, but is firmly beans, other legumes, nuts and fruit and between vegetables (consumption) and suggests a lesser use of meat products. The red meat is not recommended more than a few times (and a total of more than 16 ounces) per month. In this regime (as opposed to my own list), cheese and yogurt are preferred to fish, poultry and eggs is preferred. The scheme has also been the olive oil oil of choice. In addition, food recommends a moderate daily consumption of wine. However, recent research shows that red grape juice has all the benefits of wine without the dangers of alcoholism.
Dangerous substances and nutrients beneficial
To explain the value of these schemes, I think it makes sense for me to list dangerous and beneficial substances in our food, their value and their sources:
Carbohydrates
Although those who preach carbo-down schemes like to claim that carbohydrates are evil, the truth is that they are our best source of energy and building blocks of life on earth. The simple sugars found in fruits give instant energy while complex carbohydrates in cereals, starchy vegetables, some fruits and provide stable energy during the day. Since carbohydrates are burned up quickly enough, we find ourselves need to eat frequently to restore them.
Proteins
Many people think it is great danger of not getting enough protein. In fact, the lack of proteins is fairly rare, and the human body needs only a small amount, the USDA says we need only 50 grams per day. Excess protein is not stored, but is transformed into fat, the process of creating a strain on the liver and kidneys. The proteins are found not only in red meat, chicken, fish, milk and eggs, but also in legumes, nuts, seeds, grains and some green vegetables. The strict vegetarians need to plan their diet, like most animal sources have reduced the amounts of some essential amino acids and must be combined with complementary sources of protein. An excellent source of information to that effect is food for a small planet by Frances Moore Lappé. However, I will briefly add that many traditional combinations throughout the world, such as peanut butter and bread (USA), bread and cheese (France and Italy), beans and maize (Mexico), lentils and rice (India), rice and beans (CARICOM), and soybeans with rice (China).
Fats
People often believe that all fats are bad for you. This is not true. Fats are complicated chemicals that are used long-term energy storage, which helps protect the body and blood, and wearing the fat-soluble vitamins A, D, E and K. The main problem with fat is that most of us eat too much of them, resulting in cases of obesity, diabetes, heart attacks, and perhaps even cancer (not a direct link been established, but countries with high consumption of fat have higher rates of breast cancer, colon cancer and prostate cancer). Our real needs fat is low, that our body can produce proteins and carbohydrates, and we should not eat a heavy in fat. Unfortunately, some people get up to half their calories as fat, and the average diet is 35% fat. It would be unrealistic and undesirable to eliminate all fat from our diet, but it is important to reduce fat, particularly those which cause fat to the greatest number of problems in order to reduce weight and reduce the risk of blockage of the arteries.
The second biggest problem is that we consume too much fat bad. Saturated fats are more dangerous for all the reasons given above, plus raise cholesterol. They are found in meat, whole milk, ice cream, butter, cheese, coconut and palm oils and egg yolks. They are usually added to junk food. Hydrogenated fats (sometimes called trans fatty acids) are unsaturated fats that have been converted by chemical processes (partially saturated) to make margarine and shortening. They seem to have the same health risks as saturated fats. These fats are commonly added to breads, pastries, crackers, peanut butter and improve the texture.
It is beneficial fats. Polyunsaturated fats, found in corn, soybean, safflower, sunflower and oil, are partially beneficial because they help reduce cholesterol. We should use these fats to replace saturated fats and hydrogenated fats whenever possible. Omega-3 oils, found only in fatty fish at sea, help prevent hardening of the arteries and help prevent blood clots. We must eat fish every week for that reason. Mono-unsaturated fats, especially olive oil, but also in peanut oil and carnola, have been proven to reduce heart problems. The olive oil should be used whenever possible to replace the butter, margarine and other fats and oils.
Cholesterol
Cholesterol is a substance necessary for our body, our body, but all the products we need. It is found in all foods of animal and plant foods. Organ meat has the highest level, and egg yolks ranks second. Top of saturated fat raises indirectly cholesterol while exercise is beneficial. Excess cholesterol layers arteries, causing heart attacks and stroke debilitating. There are two forms of cholesterol and LDL (the most common) is causing all the problems while HDL seems to be useful. De nos jours, même les enfants ont parfois des taux de cholestérol élevé dû à un régime alimentaire de la malbouffe.
De sodium (principalement de sel)
Chlorure de sodium est utilisé pour réguler la pression à l'intérieur des cellules, et elle est utilisée pour faire l'acidité de l'estomac. Une consommation excessive de sel entraîne une rétention excessive d'eau et l'hypertension artérielle. Américains moyenne de 12 grammes par jour, ce qui est de cinq fois le montant recommandé, dont la plupart est ajouté à l'alimentation avant de l'obtenir. Il n'est pas nécessaire de toujours utiliser une salière pour l'achat de produits alimentaires transformés, tels que les aliments offre 75% du sodium dans le régime alimentaire américain. En fait, je n'ai jamais acheté de sel dans ma vie, et j'entends toujours trop dans mon alimentation.
Les minéraux
De potassium, calcium, fer, iode, magnésium, le zinc et le cuivre sont considérés comme nécessaires à une bonne santé. Ils peuvent tous être prises à l'excès, mais cela ne se produirait pas d'un régime alimentaire normal. Autres mai minéraux nécessaires en très petites quantités, mais ne l'ont pas été attribué une valeur quotidienne par l'USDA. De potassium (ainsi que de sodium) permet de réguler la pression de cellules. Il est aussi utilisé par le cœur, le cerveau, les reins, les muscles et les nerfs. On le trouve dans les fruits, légumes, noix, le lait, les légumineuses et les céréales. Le calcium est utilisé pour faire des os et des dents et empêche également les crampes musculaires. On le trouve dans les produits laitiers, les sardines, légumes-feuilles, les fruits à coque, et le soja. Le fer est utilisé dans le sang et dans les muscles. Il se trouve dans le pain enrichi, pruneaux, noix, œufs, les légumineuses et les grains entiers. L'iode est utilisé par la glande thyroïde, les cellules, de la peau, les cheveux et les ongles. Les produits de la mer, graines de tournesol, sel de table iodé sont des sources. Le magnésium est utilisé par les os, dents, les nerfs et les muscles, et il aide à contrôler le métabolisme du corps. Sources de poissons et de fruits de mer, des fruits, des légumes-feuilles, produits laitiers, les fruits à coque, et le soya. Le zinc est utilisé dans les enzymes, ARN, ADN, et dans les globules rouges. On le trouve dans les viandes, fruits de mer, œufs, lait, des graines, des tournesols et des grains entiers. Cuivre aide l'organisme à utiliser le fer. Il vient de noix, certaines céréales, miel, fruits de mer et certains.
Les vitamines nécessaires
Les vitamines sont soit soluble dans l'eau ou liposolubles. Les vitamines solubles dans l'eau est évacuée du système très rapidement et doit être normalement dans l'alimentation tous les jours.
Vitamine A ou rétinol est une vitamines liposolubles, que le corps peut produire de bêta-carotène. Il réglemente développement des cellules, les os et les dents de la croissance, aide à protéger le corps contre la maladie, et elle est essentielle à la vision de nuit. Il (ou bêta-carotène) se trouve dans les fruits et légumes, en particulier les carottes, les patates douces, brocoli, épinards, tomates, courges et de type de légumes. Bien que liposoluble, il est nécessaire chaque jour. En 2001, le montant recommandé est doublé.
Vitamine B1 ou thiamine est une vitamine hydrosoluble qui aide à fournir à l'organisme l'énergie. Bien que très commune dans l'alimentation, l'alcool fait obstacle à son utilisation, ce qui entraîne des carences. La thiamine est trouvée dans les grains entiers, les graines, le soja, les légumineuses, la viande et le saumon.
Vitamine B2 ou riboflavine est une vitamine hydrosoluble qui aide à la production d'énergie et aide les cellules de respirer et d'éliminer les déchets. De bonnes sources sont les produits laitiers, poulet, organe viandes, légumes-feuilles, les grains et les noix.
Vitamine B3 ou niacine est une vitamine hydrosoluble qui aide à la production d'énergie, la synthèse d'ADN, de la transformation de matières grasses, et l'élimination des déchets à partir des cellules. On le trouve dans les viandes, fruits de mer, volailles, les arachides, la levure, et les graines de tournesol.
Vitamine B5 ou acide pantothénique est une vitamine hydrosoluble qui aide à la production d'énergie. On le trouve dans les viandes, oeufs, céréales à grains entiers, les légumineuses et les noix.
Vitamine B6 ou pyridoxine est une vitamine hydrosoluble qui aide à la transformation des aliments, la production d'énergie, et la croissance des cellules. Il se trouve dans les fruits de mer, produits laitiers, viandes, abats et les œufs.
Vitamine B9 ou acide folique est une vitamine hydrosoluble qui est essentielle à la production de l'ARN et l'ADN et est particulièrement important dans la production de globules rouges. Il est trouvée dans les légumes-feuilles - en particulier le brocoli, épinards, la laitue et - et dans les fruits, les céréales et les légumineuses.
Vitamine B12 ou cobalamine est une vitamine hydrosoluble qui aide à la combustion des graisses et des glucides, la fonction du système nerveux, et la croissance des cellules. Cette vitamine se trouve dans les fruits de mer, produits laitiers, des viandes et des oeufs, mais il n'est pas trouvée dans les sources végétales, à l'exception de varech. Bien que soluble dans l'eau, B12 n'est pas nécessaire tous les jours, en fait, les adultes peuvent passer des années sans lui. Néanmoins, les végétariens stricts, en particulier les enfants, nécessité de prendre des suppléments de B12.
Vitamine C ou acide ascorbique est une vitamine hydrosoluble qui aide à la production de tissus conjonctifs et le fonctionnement des globules rouges et qui fonctionne aussi comme un anti-oxydant. Sources plupart des fruits et beaucoup de légumes. Le montant recommandé a récemment doublé.
Vitamine D ou cholécalciférol est un vitamines liposolubles utilisés pour la formation du tissu osseux. La principale source est la lumière du soleil, mais il est aussi trouvée dans le lait fortifié et les produits de la pêche.
La vitamine E ou alpha-tocophérol est un vitamines liposolubles organisme qui protège les membranes de l'oxydation. On le trouve dans les huiles végétales, les noix, blé entier, et certains fruits et légumes.
Anti-oxydants
Une nouvelle valeur d'aliments qui est encore l'objet de recherches réside dans la fourniture anti-oxydants vitamines et les produits chimiques. L'oxydation (ou de brûlure) dans le corps n'est pas une seule étape, et dans de mauvaises conditions, la mauvaise molécules mai obtenir oxydées, qui peuvent endommager les cellules, favorisent les maladies cardiaques, cataractes forme d'aide, d 'accroître le risque de la maladie d'Alzheimer, et même promouvoir le cancer. Ces problèmes augmentent lorsque une personne fume ou qui est exposée à la pollution de l'air, boit de l'alcool excessive, ou est trop rayonnement solaire. En raison de la pollution de l'air et la perte d'ozone dans la haute atmosphère (ironiquement, trop d'ozone au niveau du sol est une forme de pollution de l'air), les problèmes causés par les radicaux libres ont augmenté . Les vitamines A, C et E et bêta-carotène ont été détectées propriétés anti-oxydantes. Certains de ces composés phytochimiques ci-dessous également le processus d'aide et de la recherche vient de commencer.
Phytochimiques
Une autre découverte, c'est que certains aliments contiennent des produits chimiques qui contribuent à la lutte contre le cancer et accomplir d'autres fonctions en bonne santé à l'intérieur du corps. La recherche est seulement au début étapes, mais les substances suivantes ont été identifiées: P-coumaric acide et l'acide chlorogénique se trouvent dans les tomates, les carottes, les fraises et autres fruits et légumes. Sulforaphane, l'isothiocyanate, et divers indoles se trouvent dans le brocoli, choux de Bruxelles, chou, chou, et d'autres crucifères. Sulfures d'allyle se trouvent dans les oignons et l'ail. Les flavonoïdes sont trouvés dans les tomates, poivrons, de l'igname, le soja, les carottes et d'autres aliments. The discovery of these nutrients is just another argument for a diet of grains, vegetables, fruits, and legumes.
Fiber
Fiber is not a food and is not digested by the body; however, it has been shown to reduce the risk of cancer and heart disease. Most Americans consume only half of the fiber they need. Soluble fiber (that is, fiber absorbed by body fluids) is the most beneficial. It softens stool and helps with bowl movements, and it moderates glucose and cholesterol levels in the blood. It is found in legumes, whole grains, apples and pears, and many vegetables, including crucifers and carrots. Insoluble fiber passes through the body unchanged and can help prevent constipation and diverticulosis. It is found in nuts, seeds, brown rice, unpeeled vegetables, whole grains, legumes, and fruit.
How Can a Busy Cyclist Get a Good Diet?
Different people have different reasons for not being able to make changes in their diet. Here are three possible life scenarios and improvements for them plus the problem encountered on a day trip by bicycle:
Scenario One: You'd like to improve your diet but unfortunately you're tied to your mother's/wife's/daughter's (or father's/husband's/son's) cooking or you belong to a meal plan. While you can't make great changes, you still have good opportunities. The best thing to do in this situation is to supplement by adding fruits and vegetables as snacks. A few apples, bananas, oranges, carrots, and/or celery sticks each day can improve your diet greatly. In addition while at the table, you can select smaller portions of meat and larger helpings of other foods. And don't use the salt shaker at all.
Scenario Two: You'd like to change, but unfortunately you are stuck with a fast-food lifestyle due to your job, which you can't give up right now. Well, not every fast-food restaurant is equally bad, and almost all will provide you a list of the nutrients (and fat and salt) in their meals. So, look them over and pick the healthiest meals or, if they don't have such a guide, pick the meals with the least meat and the most grains, legumes, and vegetables. Many of these places offer salads. Again, adding a late-night fruit or vegetable snack after you get home (or back to the motel) will make a major difference.
Scenario Three: You cook all your own meals, but you feel no desire to get rid of your favorite foods in order to go vegetarian. Actually, it would be a mistake to plunge full-force into a radically different diet. Instead, make one change at a time, looking to increase the amount of whole grains, vegetables, fruits, and legumes that you eat while reducing the amount of meat. Experiment with recipes and don't force yourself (or your family) to eat foods you don't like.
The One-Day Bike Trip: The problem is that it is extremely hard to find suitable foods in a country store. One solution would to be to pack a lunch before you leave, or if that is too much trouble, just carry along some fruit and/or vegetable snacks. Another is to look for the vegetable and fruit drinks where you eat. Finally, you might be able to stop at a supermarket somewhere instead of at the quick stop, and there you'll have a better selection. Roadside food markets are another option, when available. Although normally selling in quantities, the vendors will be glad to sell a few pieces of fruit or some tomatoes to you.
A Healthy Attitude Towards a Healthy Diet
Remember when looking for a better diet that this isn't original sin that you're having to deal with. A little straying from the fold is not going to send you straight to hell. If one day you eat something that is too high in fat, salt, or cholesterol, you have been hurt extremely little. In fact, it might be good to even plan some "vice" into the diet for variety and spice. However, don't fool yourself into believing you have a healthy diet when you don't. It's true that some people eat a lousy diet all their lives while smoking and drinking and still get to live to a ripe old age. But why play life with the cards stacked against you? You can't change your heredity, but you can improve your odds. So, take the light approach to changing your food lifestyle, but don't forget to change. The heart attack/stroke/cancer you prevent will be your own.
In writing this, I became aware of some improvements that I could make in my own diet. I have started eating brown rice again (I quite eating it when the flavor became too strong, but it doesn't seem strong now), I am eating lentils and sardines more often than I was, I have replaced my hydrogenated peanut butter with natural , I found low-fat graham crackers to replace the white ones (they taste better too), and, on my daily bike trip, I am buying at least one juice instead of a soft drink.
AFTERWORD: Since I wrote the above, I have given up eating chicken! It happened this way: I told a farmer friend that most people were hypocrites because they would eat food that they were unwilling to kill. My friend wanted to convince me that it was OK to eat pork as he sometimes invites me to dinner, and his logic was that if he convinced me that I was unwilling to kill a chicken that I would then have no scruples about eating pork, a logic that was utterly false. As it happened, he had been raising some chickens from when they were small, and these chickens would come to me to get me to overturn some rocks or boards, so they could hunt for food underneath. He picked up one of the chickens, now half-grown, held it upside down, and asked me to break its neck, and I would get the meat to take home. It was an unfair test, as it would have been much easier for me to kill a strange chicken with a weapon than to kill a familar chicken with my bare hands. I could not do it, but I could not go back to eating chicken again, a result he had not planned on. Dropping chicken from my diet has got my waist and weight back to the ideal amount. I have also been eating sardines more often, but I have been unable to increase the frequency with which I eat bean
