The gap between the typical and recommended amount of consumption reflects the overall change in attitude to diet over the past two decades. Until recently, protein was considered as the most important part of the diet, because it plays a vital role in growth and development, as well as in energy supply. However, since protein requirements change with age and other factors, it was necessary to overestimate the amount of protein needed to maintain health, which led to a decrease in the recommended norms of consumption of pure protein in the diet and its replacement with products based on slowly digestible carbohydrates, which also contain a high percentage of protein. They should form the basis of nutrition. American government recommendations consider that at least half of the energy derived from food must be supplied by carbohydrates.
Cellulose and other plant fibers that the human body cannot digest are called fiber or dietary fiber. Bran - the outer husk of grain, which is removed during processing - is fiber.Carrots and cabbages have a high fiber content. Fiber is a natural laxative. The urge to defecate depends on the stretching of the rectum. Fiber absorbs a large amount of water, forming a lump and causing tension. Constipation - difficulty defecation - occurs in about 10-12% of the UK population, but people who consume large amounts of fiber in their diets do not suffer from it. Wholemeal products are the best prevention of constipation.
However, recent studies have found that fiber also plays another important role. Observations carried out in 1990 proved that fiber consumption prevents the formation of gallstones - cholesterol crystals in the bile ducts. Studies of the late 1980s and early 1990s. also showed that the dissolved fiber binds cholesterol in the bile, thereby preventing its re-absorption by the body. The result is a reduction in blood cholesterol.
Cellulose is most often eaten in the form of wholemeal bread, muesli, brown rice, legumes, fruits and vegetables.
Water enters the body from food as a result of the decomposition of food in the process of digestion and directly in the form of drinking.The average need for water for an adult is 7-10 glasses per day, but each person should be guided by instinct. The thirst center in the brain serves as an excellent indicator of dehydration and the need for fluid intake, and if too much water is drunk, the desire to drink is suppressed.
Although there are many different views on healthy eating, all experts agree that the diet should be varied and include different types of foods. They recommend reducing the consumption of sugar, other refined foods and animal fats, replacing them with fresh fruits and vegetables, unrefined grains and unsaturated fats.
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