Irina Nadeeva believes that fasting is not an option for weight loss, but stress for the body. Photos provided by the heroine of the publication
On World Food Safety Day, celebrated on June 7, Komsomolskaya Pravda spoke with nutritionist Irina Nadeeva.
“WHAT WE EAT AND HOW WE BREAK IT IS IMPORTANT”
Irina graduated from Kirov Medical University, completed her specialty in cardiology and then trained in ultrasound diagnosis. He has been working as a doctor for seven years, the last two years he has been immersed in the study of nutrition.
“I wanted to lose weight properly without harming my health,” says Kirovchanka. – And also cures chronic diseases that are not completely eliminated with drugs. He began to study a comprehensive approach to medicine in various subjects. I like this direction because here you can not only cure, but also help not to get sick.
Irina reminds that in order for a person to remain healthy, his diet must be balanced in proteins, fats, carbohydrates, calories, vitamins, minerals and food must not contain harmful impurities and dangerous ingredients. It is important not only what we eat, but also how we digest it.
How much healthy food do you not eat, if digestion is disturbed, the necessary ingredients will not remain in the body. Therefore, first of all it is necessary to solve the issue of absorption and assimilation of nutrients, says the nutritionist.
FOOD CLASSICS: BJU
Irina emphasizes that proteins, fats and carbohydrates in food must be balanced and adequate. Except otherwise.
“Protein is essential for the formation of immunity,” recalls Kiroff. – The work of the ligament and muscle apparatus, enzymes and the hormonal system. The ratio of vegetable protein (cereals, legumes, nuts) and animal protein (meat, fish, eggs, dairy products) should be 1: 1. You should consume at least 1 g / kg of protein per day, and even more so in stressful situations, physical exertion and illness.
The nutritionist advises to be careful what fats we eat: do not forget neither vegetable (seeds, oils, nuts, avocados) nor animal (dairy products, meat, lard). Their ratio should be 30% to 70%, and generally fat – 1/4 of the daily calorie content. In addition, Irina recommends preferring olive oils, avocados and ghee (oil after slow cooking).
“But a modern person has to watch carbs very carefully,” the nutritionist shares. – What and how much he eats. The right carbohydrates (complex) are energy, fiber, vitamins. And wrong (light) – sugar and overweight. It is better to eat fruits, nuts, unprocessed cereals (buckwheat, brown rice, oats, corn, millet, rye, wheat, quinoa) and non-starchy vegetables (cucumbers, tomatoes, zucchini, peppers, cabbage).
The daily norm of carbohydrates is 3-10 g / kg body weight, of which 80% should be complex and 20% light. If there are too many lungs, this will lead to gastrointestinal upset, atherosclerosis, diabetes and cardiovascular disease. Among the complex carbohydrates, vegetables occupy a worthy place. The nutritionist emphasizes that the required amount is the prevention of non-communicable diseases. And the more varied the set of vegetables in the diet, the healthier it is. In this case, it is better to use seasonal products and in winter – frozen preparations and greenhouse vegetables. This is more useful than their complete absence.
TO LOSE WEIGHTS YOU SHOULD NOT BE HUNGRY, BUT EAT PROPERLY
Almost the entire history of mankind has fought for calories. And since the end of the 20th century he has been fighting them. Food availability, low carb prices and a sedentary lifestyle have led to an obesity epidemic and an overweight pandemic. Popular magazines and websites are full of diets. The nutritionist said what mistakes should be avoided in the pursuit of harmony.
“One of the most common diets I used to eat is to eat no more than 1,200 kcal a day,” says Irina. – But the basic exchange is different for everyone and it is impossible to fall below its value. So you can not get enough nutrients, which will lead to a deterioration of digestive function, hormone levels. Weakness, fatigue, hair loss, musculoskeletal disorders may occur. Calorie restriction should be strictly chosen individually.
And the woman from Kirov believes that fasting is not a choice for weight loss, but stress for the body, damage to health and depletion of useful resources. Even with the desire to lose weight, the diet must remain balanced and the person must be fully satiated.
“There are many honest myths about weight loss,” complains the nutritionist. – For example, that pineapple juice burns fat. The juice contains less fiber and more light sugars than the fruit itself. Excessive juice can be harmful to your health! At the same time, the bromelain contained in pineapple breaks down proteins more than fats.
Irina believes that another wrong recommendation is to eat fruit to kill her appetite. The diet must always be healthy and complete!
MYTHS ABOUT FOOD
In general, a lot of misinformation has penetrated the idea of proper nutrition. Therefore, it is best to consult a specialist before starting a specific diet.
– There is an opinion that low-calorie foods are useful, – says the woman from Kirov. – But they usually have more processed sugar, artificial substitutes and corn syrup. Or that a glass of juice is better than fresh fruit. But fruits and vegetables, unlike juice, contain fiber, which cleanses the intestines and improves their function. You often hear about the rejection of salt, although it is necessary to ensure the normal functioning of the body! It is better to administer it for health reasons or to replace it with Himalayas.
Irina also considers unfounded the advice not to eat after 18:00. As long as the meal is made no later than three hours before bedtime, then he will have time to fully assimilate. And the recommendation to avoid fatty foods can even be harmful to health. The woman from Kirov does not recommend the complete exclusion of fats from the diet, because they contribute to the absorption of vitamins, participate in the synthesis of hormones and in the construction of cell membranes. It is better to limit trans fats (artificially derived – Red.): margarine, spread, vegetable, cooking, confectionery and baking fat, milk fat substitute.
– There are many myths about the compatibility of products – explains the nutritionist. – It is assumed that carbohydrates and proteins can not be combined, as different enzymes are required for their digestion. Therefore, food is not digested for a long time, it is slightly absorbed, you feel weight … Any food contains proteins, fats, carbohydrates – there are almost no pure foods! And our stomach can process them all together without any problems.
Irina should also hear about the incompatibility of cucumbers and tomatoes, as cucumber is an alkaline product and tomatoes are sour. But all food, entering the oral cavity, is converted into a homogeneous mass and the composition and acidity of this mass change during the process of digestion. At the same time, the body is able to assimilate and assimilate any combination of products, isolating the necessary substances from this mass at different stages of the digestive process.
– Well, the main myth is that proper nutrition is difficult and expensive, – shares Irina. – Not at all! The simpler the food is prepared, the more useful it is and the prices for unprocessed foods are even lower than for smoked, pickled, fried, with added sugar and the like.
Irina Nadeeva believes that the right burger should look like this:
300-400 g ground beef, 1 large onion, 2 cloves garlic, salt, spices. Cut, stir, form cutlets, fry for 10 minutes. over medium heat.
4 eggs, 80 g green buckwheat flour, 40 g flaxseed flour, 0.5 tsp. mustard, 50 g of mistletoe, a pinch of salt and soda. Stir until smooth, let stand 10 minutes, bake in a waffle iron for 4 minutes.
Sour cream, lemon, garlic, black pepper.
We collect a burger: waffles, beef cutlet, lettuce, cucumbers, tomatoes, sauce, cheese.
The nutritionist suggested a recipe for the right burger. Photos provided by the heroine of the publication