Proper Nutrition: Myths And Reality

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Video: Proper Nutrition: Myths And Reality

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Proper Nutrition: Myths And Reality
Proper Nutrition: Myths And Reality
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Do you rush out of the house in the last minutes, on the go, swallowing a croissant that has turned up and washed it down with scalding coffee? Or, conversely, have you researched fashion magazines and popular nutrition books and started your day with a glass of freshly squeezed juice? Did you know that both of the above options are equally harmful? Nutritionist and head of the healthy weight loss project "Bikini Boom with Katya Medushkina" Katya Medushkina tells why.

avatar Katya Medushkina
avatar Katya Medushkina

Katya Medushkina

nutritionist, fitness coach

Breakfast is one of the most important meals, the basis of a healthy and balanced diet. In the morning, when you wake up after 8 hours of sleep, your body is especially in dire need of a full meal, which will contain everything you need for a new, eventful day.

Myth # 1: Fresh juices are the best breakfast option

5 unhealthy breakfast foods

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When you wake up after a long sleep, your blood sugar (glucose) levels are below normal. At this point, it is important not to create a sharp jump in blood sugar levels and not force your pancreas to work hard, producing insulin to neutralize glucose. Fruit juices, on the other hand, contain fructose (disaccharide) in concentrations many times higher than that found in fresh fruit! Fruit juices on an empty stomach, especially in the morning, are a powerful blow to the pancreas.

Myth # 2: Granola for breakfast is not only tasty, but also healthy

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Here we see about the same situation as with fruit juices - too much sugar. This is a blow to the pancreas. In addition, simple carbohydrates such as sugar are not able to maintain your energy levels and feelings of fullness for long. After 30 minutes or 1 hour, you will be hungry again. And the excess sugar has already been deposited in the fat depot. This rule applies to all sweet things, including sweet fruits.

Myth # 3: Low-fat yogurt is healthier than regular yogurt

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Low-fat foods are a double-edged sword. On the one hand, people who monitor their weight or are on weight loss programs need to control the intake of fats from food, which is associated with their high calorie content. On the other hand, fats are an important part of our diet and metabolism. Suffice it to say that such important vitamins as A, D, E and K are fat-soluble and cannot be absorbed without the presence of fat in the diet. In addition, many dairy producers are now abusing consumer confidence and using fat-free technologies that do not meet healthy dietary guidelines.

Myth # 4: Eggs are not the best breakfast option - they are high in cholesterol

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The yolk of one egg does contain 220 mg of cholesterol out of 300 mg recommended by the World Health Organization (WHO) per day for a healthy person. But, perhaps, there is no lighter and more affordable product in our diet that contains almost the entire periodic table! And egg white is called “ideal protein” by nutritionists all over the world, as it contains neither fat nor carbohydrates (glucose). One pure protein! Egg white is absorbed by our body by 96-98%. No protein product can boast of such indicators!

Myth 5: Breakfast on the go is an alternative to a full breakfast

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Eating on the go is never a substitute for eating in a relaxed environment. First of all, you can never chew food properly. You will try to empty your mouth as quickly as possible and swallow poorly chewed pieces. It will enter the stomach with untreated saliva and too large pieces. It will be more difficult for the stomach to digest such a lump, and it will be more difficult for enzymes to penetrate and break down into its components. As a result, digestion will take several times longer and cause abdominal discomfort. Plus, chewing on the go is more likely to choke.

Remember one simple scheme that will always help you have a really healthy breakfast.

Breakfast should contain:

  • Proteins. These can be eggs (1 whole and several proteins), dairy products, fish, seafood, poultry or meat.
  • Complex carbohydrates. Say yes to cereals, whole grain and rye breads, crispbreads, durum wheat pasta.
  • Fats. They can be both plant and animal. Nuts, butter, vegetable oils, fats in dairy products, fish (red varieties), meat.
  • Morning is the best time for simple carbohydrates (sugary foods), but in no case should they form the basis of breakfast. Any sweets, pastries and fruits are dessert, and you can eat them only after all the rest of the meal.

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