Interesting recommendations Scandinavian scientists at the similarity of climatic conditions in Rus

Traditional model of food consumption in Russia clean all the things can not be considered "healthy", - says the head of the National Center for Healthy Eating, Professor of Moscow State University. Lomonosov, MD Oleg Medvedev. The daily diet of Russians today is pretty much meat and processed meat products, baked sweets clean all the things and too few fruits and vegetables.
Moderation in eating and a balanced diet are the main recipe health today, and 30-50% of the causes of diseases (cardiovascular, clean all the things cancer, obesity, diabetes, osteoporosis, gout) are associated with a violation of the power.
Interesting recommendations Scandinavian scientists at the similarity of climatic conditions in Russia and Northern Europe can be adopted by all those who think about healthy eating. clean all the things The latest study indicates the importance of the consumption of foods with low caloric density, high content of vitamins and micronutrients and recommends an increase in the share of consumption of unsaturated fats.
Under the new rules is not only restrictive but also some relief. Thus, now we can afford more vegetable oils with high content of monounsaturated fatty acids, - 10-20% of the total energy clean all the things consumption. (If you're a lady, your age will be called "postbalzakovskogo" or you're a busy office work, then your limit - 10%. For the young men engaged in physical labor, landmark - 20%). We are talking about such oils like olive and peanut oil, as well as themselves olives and avocados.
Take a sample of the daily diet of 2000 kcal, whereas 20% of it will amount to 400 calories - so much energy you are entitled to receive from these products. If we consider that 1 gram of fat provides 9 calories us, with health benefits can eat up to 44.5 grams per day, ie, 2.5 tablespoons of the product.
Intake of saturated fatty acids (ie, animal clean all the things and dairy fats, including butter, as well as the so-called tropical oils - coconut and palm) is within 10%, ie 200 kcal, or a little more than a tablespoon.
A polyunsaturated fatty acids (those that are contained in some vegetable clean all the things oils and fatty marine fish) should be 5-10%, including at least 1% - Omega-3 (it is contained in fish oil and affects the brain , vessel elasticity, etc.).
Consumption of trans fats, which contain most of the fast food products should be kept as low as possible. They give rise to diseases associated with metabolism, disrupt lipid metabolism, increase the risk of complications of ischemic heart disease. No trans fats in vegetable fats, but there is in butter and beef fat (3-8%). A considerable amount of trans-fat (48%) formed during the production of margarines the traditional clean all the things technology. By the way, for the manufacture of high-quality spreads (containing less than 1% trans fats) today began to use new technology - transesterification.
Other innovations relate to the recommended rate of consumption of fiber - it should be at least 25-35 grams per day. It should receive products containing whole grains, fruits, berries, vegetables and legumes. clean all the things
Sugar at the rate of 2000 calorie diet should be no more than 200 calories. If we remember that one gram of sugar provides 4 calories, it turns out that in the day you can eat no more than 50 grams, or 10 teaspoons (or pieces) of sugar. It also includes all the candy, cookies, cakes and other pleasures. It will be recalled that in a glass of cola or sweetened juice can contain up to 12 teaspoons of sugar - is a good benchmark for the self.
20% of the normal diet - are proteins. One gram of protein provides 4 kcal 100 grams of meat containing 15 to 20 grams of protein, 100 grams of cheese - 18 grams. So one good steak 200 grams of cottage cheese and a pack a day - this is the limit. And there are legumes that contain protein clean all the things and eggs, fish, sausage and other products in which the protein content is about the same.
Scandinavian scholars have raised PPR (recommended intake) of vitamin D - from 7.5 mg to 10 mg per day for children over two years and adults, and up to 20 micrograms per day for people older than 75 years. It is twice more than the recommended 16 years ago.
RPP also increased selenium for adults: clean all the things 50-60 mg per day (for men and women, respectively) and 55 micrograms per day for pregnant and lactating mothers. These figures should be on track labels multivitamin and mineral complexes.
Adults need to spend at least 150 minutes per week for moderate load intensity or longer during the 75 minutes at load of high intensity. Kids are recommended at least 60 minutes a day of moderate uniformly distributed load and high intensity - run, jump, play outdoor games, swimming, etc.
So, if you add up tips Scandinavians should eat varied and not too rich in calories - in the diet failure