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Healthy Diet: Which Tips Really Help?


If you want to find out about healthy nutrition, you will find a bewildering amount of information that sometimes contradicts itself. To make your orientation a bit easier, we asked a nutritionist for his best advice.

Mr Aichinger, there are countless nutritional advice, some of which should only be healthy for certain types of people. Are there simple tips that are good for everyone?

Daniel Aichinger: Basically, I do not think much of dividing people into types. I find individuality much more appealing - even when it comes to nutrition. Nevertheless, there are two tips that apply to almost everyone. They are amazingly simple: drink plenty of still water and use vegetables as a staple food - and chew it well.

Water is the main component of our body, is involved in every metabolic process in the body, is a solvent for vitamins and minerals and as a main component of the blood also a means of transport for all other nutrients.

With vegetables, you can cover almost the entire need for nutrients in the body. It also contains a lot of naturally mineralized water. If we chew our vegetables well and then salivate them, our digestion celebrates a party, because we make it so easy.

At school, we were taught the food pyramid, according to the grain products such as bread and pasta by far the largest part of our diet should make.

Oh yes, I almost forgot the food pyramid again, but it is persistent and does not give up.

This pyramid is an invention from the period after the Second World War and is the answer to a purely economic question: How can we use the resources at our disposal to keep our population as low as possible and reasonably healthy?

Then it is understandable that also cereals as a readily available, cheap, fast source of energy in the general recommendations for the daily diet is one.

However, the need for vitamins and minerals depends on factors such as age, gender, health status, lifestyle, and is highly individualized, and understandably, such a view can not find much mention.

So, if you are looking for cereals - or even carbons in general - rather than following the low carb trend?

Except for most wheat cultivars that are not known to be healthy anymore, I have absolutely nothing against grain unless it's 30 percent or more of the food. Then it usually acts acidifying on the body.

Now and then a good slice of wholemeal bread, for example, from previously sprouted cereals, is great. No pasta and jam toast every day.

Carbs are generally better than their reputation. It is important to eat as few isolated carbohydrates as possible, ie those that contain little or no fiber, enzymes, minerals and vitamins. These include sugar, white flour and polished rice.

Taking its carbohydrates for example as vegetables, potatoes and sweet potatoes, quinoa, buckwheat or millet, they provide evenly over a longer period of energy and still have some healthy minerals and enzymes.

In this way one avoids then also blood sugar peaks and valleys, hormone fluctuations and in the consequence also food cravings and by the inflammation caused by the nutrition.

Animal proteins also have a bad reputation at the moment.

They actually have some drawbacks, for example, are also in excess enjoyed acidifying and proinflammatory - especially strong arachidonic acid-containing meat and poultry such as pork, duck, veal, turkey.

However, animal proteins also have an advantage over vegetable proteins because they offer us the better so-called "biological value".

This means that the amino acid profile of meat is more in line with human needs than that of plants. It is also logical: plants make leaves from proteins, animals form muscles like humans, and so on.

My general recommendation is, therefore: if any animal proteins, then rarely and in the best possible quality. Fries fish, a Sunday roast and sometimes an egg voluntarily laid by the chicken makes sense.

The ethical question of whether meat, especially from factory farming, is a product that you want to buy, everyone should ask themselves and answer.

Many complain that high-yielding fruits and vegetables are no longer enough to meet our nutritional needs. Is that really a problem?

I think so. Vegetables and fruits are grown for size and color to make them look better and shine. In the process, minerals, vitamins and, in particular, bitter substances that do not match our taste but are important for your health are left behind.

In addition, conventional products are often derived from increasingly low-mineral, pesticidally and herbicidally contaminated and over-fertilized soils. In this respect, healthy food is more and more an elitist matter, because not everyone can or wants to afford vegetables from biodynamic cultivation.

What typical problems do you often encounter in practice in modern city dwellers?

How much time do we have?

Apparently not enough ...

Well, then I'll briefly and concisely two more tips go: One should be careful to have a rich vitamin D level and possibly a ratio of omega-6 to omega-3 fatty acids of 3 to 1 or slightly less ,

The immune system, the inflammation levels, the skin and the nerve-eye-brain-and-heart-health will reward this with a few good, active years more.

To conclude, the question: How ironic must one adhere to nutritional rules in order to stay healthy and fit?

Life is too short for any dogmas. What good is a good body that we wear with a pinched expression through the area?

However, it makes sense to know your own individual nutritional rules well and to understand - and then on suitable occasions, virtuoso, shameless and above all to break with pleasure. Our diet must fit our lives, not the other way around.

I regularly advise my clients to make a conscious decision about what they eat, so they will not feel either renunciation or remorse.

Who wants to change his eating habits lasting, this should try in my experience, not too much with willpower, which will be consumed after a while, but rather with joy to take the gradual changes. This must be an authentic process that does not involve too much at once.

Daniel Aichinger is a trained nutritionist. In his practice in Berlin, he helps people to change their diet gently and sustainably, taking into account their individual living conditions.

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