It's no secret that healthy eating is the best prevention against diseases like diabetes, stroke, heart disease or even cancer.
According to the World Health Organization, malnutrition and lack of physical activity are currently a major health hazard globally. It seems that it's not easy – we'll eat better, move and be healthy, but is it really easy?
By 2016, a survey conducted by the European Union (EU) statistical agency Eurostat shows that every sixth European citizen suffers from obesity. This is a serious public health problem as it significantly increases the risk of chronic diseases such as cardiovascular disease and other diseases.
Meanwhile, a quarter of the world's adults, ie about 1.4 billion, do not spend enough time on active physical activity. According to researchers, a lack of physical activity is dangerous to humans as well as smoking, diabetes or heart disease and can sometimes have even more serious consequences. For 20 minutes a day you should spend some time walking, jogging, swimming or other favorite sports activities.
Some numbers make you really worried. On November 8, the European countries are trying for healthy eating to repeat the importance of healthy eating.
"In the last 20-30 years, food has changed drastically in Lithuania. The delivery of fast food has increased, or has, for example, increased the amount of chocolate that contains a lot of salt and sugar, and so on. The changes and proteins in the diet, such as chicken, are antibiotics that induce certain hormonal changes, increase the amount of estrogen, says KTU professor at Kaunas University of Technology (KTU) "Modern Wellness Strategies, # student_2018", a healthy lifestyle and nutritionist Dr. Artūras Sujeta.
What food is a healthy choice today?
The answer to the question of what is healthy food again seems simple. It is a food that supplies the body with the necessary materials: proteins, fats, carbohydrates, minerals and vitamins.
The diet should contain more food that is of human health, such as apples, broccoli, walnuts, avocado, useful dried fruits and olive oil.
According to A. Sujeta, the diet should contain more nutrition and sports specialists, researchers using menus useful for human health, such as apples, broccoli, walnuts, avocado, useful dried fruit, olive oil, etc.
It is very important for a healthy diet to use enough fiber, so you should consider the use of fiber with food. The easiest way to get them is to choose a fruit, a vegetable or a sandwich with all the pieces of the bread for snacks.
It is in the intervals that A.Sujeta recommends that you note: "If you drink coffee with milk and sugar, the body treats it as a snack, so" eat "such snack (like others), you should not eat it for several hours after sugar intake sugar blood ".
Researchers also point out that functional foods are dietary foods eaten daily and which, in addition to nutritional value, have an additional physiological effect on the human body. These food products contain functional food ingredients during the production process (the active ingredients in such foods can be nutrient fibers, polyhedrin, bran, gastrointestinal tract and many others).
Experts believe that functional food not only maintains optimal human health but also meets healthy eating habits.
"Functional food is considered to be food from the 21st century," said Professor Rimantas Petras Venskutonis, Professor of Food Science and Technology at the Faculty of Chemical Engineering at the KTU Faculty of Chemical Engineering at the KTU Faculty of Food Technology.
How do you start sports?
"Comparing the situation 100 years ago and now we reduced the movement about 4 times," emphasizes A. Sujeta. Sporting, physically active is no less important than healthy eating. It is recommended that adults aged 18-64 at least 150 minutes a week for high intensity aerobic exercise (fast walking, cycling, running, etc.) for physical activity or at least 75 minutes for intensive aerobic physical activity.
A healthy lifestyle staff emphasizes that no matter what age a person – a child, an adult or an elderly person – needs to move to everyone and does not need special conditions.
"There is no excuse not to play sports, it's basic conditions, even if a student living in the barracks can go to the farm to fly," says A. Sujeta, saying that students who say they are barred from doing sports are surprising.
According to him, starting with smaller goals and investments, the will and the willingness to do sport would not disappear from the first failure of the maximum goals for themselves.