Voće
One of the main facts that we forget is that the fruits, just like any food, contains a certain number of calories. While many believe that the fruit can only be a healthy and therefore eat it in unlimited quantities, this exaggeration can cause some problems. Benefit from the fruit that is rich in vitamins, fiber and antioxidants that protect against disease is controversial. British government has published a guide to the minimum recommended amount of fruits and vegetables. Thus, healthy people may occasionally exceed the recommended minimum. But if there is a problem with cholesterol or diabetes, too much fruit can harm us. It can also explain why, despite a healthy lifestyle for some added weight.
 |
| Fruits |
One of the major misconceptions, or what most people forget is that fruits contains a certain number of calories and the calories in fruit can cause the increase in weight. When you eat sugar, our body secretes the hormone insulin, which the brain sends a signal that we are eating enough. High levels of insulin satisfy your appetite, but fructose, fruit sugar, not insulin stimulates the reaction, so the brain does not get the message that the body is satisfied.
So while we eat fruit, to bypass the "stop button" in our body, which explains why many can eat tremendous amounts of fruit and they don't even notice. However the weight gain is not the only health problem associated with excess fructose, which can increase the level of triglycerides, which are associated with heart disease. Patients with high cholesterol should be careful with fruit, as well as diabetes, given that the high concentration of fructose may increase the proficiency level of glucose in the blood. It is mentioned also the danger that the fruit can cause to the teeth. Specifically, chewable fruit releases sugar that attacks the teeth. Fruit juices are even worst choice because grind fruit, which is releasing more sugar.
So while we eat fruit, to bypass the "stop button" in our body, which explains why many can eat tremendous amounts of fruit and they don't even notice. However the weight gain is not the only health problem associated with excess fructose, which can increase the level of triglycerides, which are associated with heart disease. Patients with high cholesterol should be careful with fruit, as well as diabetes, given that the high concentration of fructose may increase the proficiency level of glucose in the blood. It is mentioned also the danger that the fruit can cause to the teeth. Specifically, chewable fruit releases sugar that attacks the teeth. Fruit juices are even worst choice because grind fruit, which is releasing more sugar.
 |
| Fruits |
Although the scientists who conducted the research say they do not want to leave the impression that it is dangerous to eat an apple a day, it was concluded that the best option was to consume five servings during the day of which a maximum of two fruit. Apart from people who have heart problems or obesity, which should limit fruit to one serving a day, with four servings of vegetables. Do not let this discourage you to stop and eat fruit or understand this as something negative because the fruit is very important for our health, only to realize that like everything else that we consume excessively and fruit can harm our body. All this only shows that extreme care should be taken that they are never good for our health. Food should be varied, high quality and not to exaggerate with eating the same types of products because it can harm the body.
Vegetables
Vegetables
How it is better to eat vegetables raw or cooked? Some will say that it's best to eat the way we like it and how we can eat the most. And they might be right, because vegetables are the foods that would be required several times a day to be on our menus. In recent years, a lot of talking about eating only raw vegetables provide maximum benefits to the human body, so it is worth little to examine the thesis. Recent research results show the other side of the coin, which is that certain valuable ingredients can be better absorbed from cooked better than from raw vegetables. Cooking softens them and makes it easier to digest, and the heat breaks down solid plant cell walls, which helps some ingredients (antioxidants, vitamins ...) who were tied inside her to "come out" and become more available for absorption. Cooking dark green leafy vegetables can destroy something carotenoids present, but will double their bioavailability and will eventually remain sufficient to offset the daily needs.
 |
| Vegetables |
Cooking vegetables steamed, with little or no water may be enough to reduce the loss of some valuable nutrients. Nibbling fresh carrots will absorb less than 5% of valuable antioxidants - carotene, while on the other hand we also enter up to five times the amount of the same component of cooked carrots. Other studies again show that cooking carrots comes to a complete loss also important antioxidants - polyphenols, therefore it is obvious that the thermal treatment of a positive effect on one side and negative on the other ingredients.
It is known that heat treatment destroys vitamins, but it still is not nearly as much as people think. It is true that cooking at high temperatures can drastically reduce the majority of water-soluble vitamins, but we should not ignore the fact that the standing of fresh vegetables during their storage volume also decreases. For example, vitamin C is generally very unstable, is not resistant to heat, light and air, but is found in many types of foods, so there should not be a problem with his entry. On the other hand, fat-soluble vitamins do not mind cooking, and minerals are not sensitive to heat treatment, usually of smaller changes that can be ignored. Short cooking vegetables, steamed ten minutes, with little or no water, can quite reduce loss of vitamins and antioxidants. Also fatty component can improve the yield of some valuable nutrients, such as in a thick tomato soup will find over thirty times more lycopene than usable fresh. Pure salad or salad with salad dressing with no oil will have less benefit to the organism than salad seasoned with a little olive oil, not to mention the difference in taste.
It is known that heat treatment destroys vitamins, but it still is not nearly as much as people think. It is true that cooking at high temperatures can drastically reduce the majority of water-soluble vitamins, but we should not ignore the fact that the standing of fresh vegetables during their storage volume also decreases. For example, vitamin C is generally very unstable, is not resistant to heat, light and air, but is found in many types of foods, so there should not be a problem with his entry. On the other hand, fat-soluble vitamins do not mind cooking, and minerals are not sensitive to heat treatment, usually of smaller changes that can be ignored. Short cooking vegetables, steamed ten minutes, with little or no water, can quite reduce loss of vitamins and antioxidants. Also fatty component can improve the yield of some valuable nutrients, such as in a thick tomato soup will find over thirty times more lycopene than usable fresh. Pure salad or salad with salad dressing with no oil will have less benefit to the organism than salad seasoned with a little olive oil, not to mention the difference in taste.
 |
| Vegetables |
Proponents state that raw vegetables are cooking vegetables denature some important enzymes. There is some truth, but as with antioxidants, cooking destroys some ingredients, but improves the absorption of others. Thus,
the enzyme myrosinase has already destroyed by cooking and steamed
broccoli, and others enzyme indole (both are important in the prevention
of cancer) cooking broccoli become more available for absorption. It is similar to dietary fiber. While
cooking vegetables increases the content of one type of fiber (soluble)
that help in the prevention of certain types of cancer in one way,
cooking reduces the content of the second type of fiber (insoluble) that
help in the prevention of these diseases, but in a different way. When preparing dishes of vegetables arises another question, does it lose nutrients stripping? Vegetable peelers will result in the loss of some vitamins and dietary fiber, but it's also not a large amount. Stripping
also removes residues of certain pesticides in use, so if you do not
have the custom to peel vegetables, it is best to buy organically grown
vegetables.
And finally, what to choose? It is not easy to compare the health value of raw and cooked vegetables, as long as there are concerns that need to be solved, such as how they interact with different molecules from vegetables and human body. While scientists agree, the safest option is to feed "insert" and raw and cooked vegetables, and so have the benefits of both. Each type of vegetable contains certain valuable ingredients, so is the story consumed varied, the best seasonal vegetables and prepare it in various ways. From salads to soups, hot and cold dishes, all is well, it is important to eat. In the end, regardless of the nutrient losses during thermal processing of vegetables, its nutritive value at the end is measured by how much we can absorb nutrients after eating it, not how much is contained in fresh vegetables form. So whether cooked or raw is not so important, more important is daily on the menu have some vegetable food.
And finally, what to choose? It is not easy to compare the health value of raw and cooked vegetables, as long as there are concerns that need to be solved, such as how they interact with different molecules from vegetables and human body. While scientists agree, the safest option is to feed "insert" and raw and cooked vegetables, and so have the benefits of both. Each type of vegetable contains certain valuable ingredients, so is the story consumed varied, the best seasonal vegetables and prepare it in various ways. From salads to soups, hot and cold dishes, all is well, it is important to eat. In the end, regardless of the nutrient losses during thermal processing of vegetables, its nutritive value at the end is measured by how much we can absorb nutrients after eating it, not how much is contained in fresh vegetables form. So whether cooked or raw is not so important, more important is daily on the menu have some vegetable food.
