Proper nutrition is a trend that more and more people are trying to comply with. We pay attention to the calorie content of food, calculate the KBZhU norm, and learn the basic principles of healthy eating. And if we are not faced with the problem of extra pounds, then we sincerely believe that we are excellent nutritionists. However, weight is not the only sign that the diet is wrong.
The harsh truth is that a number of products that are everywhere listed as useful, taking into account individual characteristics, can have a negative effect on the body. That is why all our "knowledge" related to proper nutrition, which we have gleaned on the Internet, does not make us nutritionists, as they are superficial. According to research by the International Food Information Council Foundation, most people who claim to be well versed in the intricacies of good nutrition are actually not able to competently create a personal menu. How do you know if your diet is not ideal and needs adjustment? Nutritionists identify five traits.
1. Constant fatigue
It is not in vain that experts emphasize every time that any meal should be balanced in the amount of proteins, fats and carbohydrates, otherwise the satiety will come for a maximum of an hour, and then you will want to eat again. There is one more important nuance - this is the energy that you receive with food. If on arrival at work you feel tired, although breakfast was quite hearty, and closer to lunch, energy reserves are at zero, then your diet contains not very healthy foods. Or you simply cook them incorrectly. Such a permanent feeling of fatigue is usually provoked by products that undergo prolonged heat treatment, and we are talking not only about semi-finished products, but also homemade dishes.
A similar effect is given by foods with a high glycemic index, the list of which includes candied fruits, honey, fruits, all confectionery, etc. Their frequent use leads to the fact that the blood sugar level rises sharply, and after a while falls. By the way, this leads to the fact that soon after a snack you feel hungry again, and there is not even a question of energy.
2. Unsatisfactory condition of the hair
The meals and foods that are included in your daily menu can affect the condition of your hair in different ways. In fact, curls and skin are some of the clearest indicators of how healthy your diet is. Take one strand with your fingers and evaluate what you see and feel: if your hair is too thin, brittle, devoid of shine, then your body is giving you a signal that the usual diet is not entirely acceptable for it. You may be eating too few foods that contain protein or iron. If the hair falls out in large quantities, you should make an appointment with the doctor - after receiving the results of the necessary tests, he will tell you what should be changed in your menu. Maybe it should be diversified with foods that include fatty acids, vitamins B12 or folic acid.
3. Depressed state
You may not have ever thought about it, but each product has certain properties. And if some saturate with energy and give a charge of vivacity, while others cause a feeling of anxiety and depression. The final "verdict" depends on how much and how often you consume such food.
If your breakfast is in a nearby coffee shop, you eat sandwiches for lunch, and you prefer pizza for dinner, the body loses such an important fatty acid as omega-3, which regulates the metabolism of the hormone of joy (serotonin), reduces psycho-emotional stress, and prevents the risk of depression. When you base your diet on processed foods with a variety of additives and preservatives, you are causing your brain to starve. The more fast food and convenience foods on the menu, the more lethargic you feel. However, this is not the only "surprise" - if you follow a low-carb diet for a long time, the risk of depression also increases.
4. Problem skin
It is not for nothing that they say about the skin that it is a mirror of health. When the body does not like your diet, it tries to convey its dissatisfaction with the help of rashes, skin vessels, premature aging, etc. Such a reaction can occur for various reasons: micronutrient deficiencies, a lack of polyunsaturated fatty acids, an abundance of fried foods or foods with low nutritional value. Of course, it is impossible to independently understand that acne appeared precisely because of the diet. Only a dermatologist can draw the correct conclusions based on the test results. Therefore, before starting a diet, it is worth making an appointment with a doctor.
After eating you swell, grumble in your stomach, gas production increases, you generally (well, not at all) can not suck in your stomach? You are probably eating incorrectly. Fatty foods cause the same sensations. But this is not always the reason. Many people may have an ambiguous reaction to even the simplest foods - cabbage, potatoes, milk. Track when your stomach behaves "badly" and try to cut back on these foods. But if there is pain in the abdomen, see a doctor immediately.
5. Weak immunity
A strong immune system cannot be built if the body does not receive a balanced amount of vitamins, minerals and nutrients. If the nutrition is correct and suits your body, the immunity is strong enough, and therefore you quickly and effectively cope with various viruses. However, frequent colds and other health problems indicate that the body does not have enough "fuel" to successfully fight disease. For example, employees of Cornell University conducted a series of studies, thanks to which they found that the condition of patients complaining of frequent health problems changed for the better after some foods in the diet were replaced with foods containing important nutrients.
How to avoid the consequences of poor nutrition
If you do not make the necessary adjustments to your diet, chronic diseases will become your constant companions. Here are some tips on how to avoid negative consequences:
• Diversify food - the menu should be balanced. Eating buckwheat and chicken every day is a bad idea, despite the usefulness of both products. Every day you need to consume at least a small amount of nuts, fresh fruit, "milk";
• replace fried foods with baked or multicooker;
• try to eat food fresh or cook it al dente;
• drink enough fluids, replace coffee with green or herbal tea without sugar;
• There should be five meals a day: three main and two snacks, it is important that the portions are small.
And here 8 foods you shouldn't eat in the evening if you don't want to wake up with swelling