Nutritionist | Sofia's blog

2021-12-05 21:00:08 How much sugar is safe?

The World Health Organization recommends that free sugars should not exceed 50 grams per day.

Free sugars are those added to food artificially, or natural ones found in foods such as honey and fruit juices.

Such sugars are completely useless, but cause unpleasant diseases, like obesity and diabetes.

Sugars found in vegetables, fruits and dairy products are considered safe — you can eat a lot more of them.

You've been asking me a lot lately about honey. Well, it is not much healthier than other sweets, so observe the measure Открыть/Комментировать

2021-12-05 17:24:28 Read this before you drink your tea!

Have a good day as always

I have two pieces of news today, which one should I start with? I'll start with the bad news. Tea can cause esophageal cancer.

Now the good news. Only in large quantities and if its temperature exceeds 65 degrees. Scientific studies around the world confirm this.

Countries such as Turkey, Tajikistan, China and Uzbekistan have a higher incidence of esophageal cancer due to drinking large amounts of tea and other hot drinks.

Don't drink tea if you can't hold it in your hand, wait at least three to four minutes. Открыть/Комментировать

2021-12-05 12:03:30 Who shouldn't eat canned food?

The main danger of canned foods lies in the high salt content.

Therefore, I do not recommend canned food for people with diseases of the vascular or genitourinary system. It is also not worth giving canned food to children.

But people on the right diet canned food is allowed, though in small quantities.
For example, there is nothing wrong with a salad of Beijing cabbage with the addition of canned tuna. You should not add salt to such a salad.

P.S.: be sure to watch the expiration date! Открыть/Комментировать

2021-12-04 22:13:49 Top 3 products for the heart

1. Fatty fish. Strengthens blood vessels and reduces the risk of heart attack.

2. Apples. Inhibit blood clotting and increase elasticity of red blood cells.

3. Avocados. Because of its saturated acids and high potassium content, it will be a good option for strengthening the heart muscle.

Eat right and your heart will thank you with stable work! Открыть/Комментировать

2021-12-04 15:50:41 The glycemic index: what is it?

The glycemic index of a food is a coefficient that shows how fast the carbohydrates from that food are absorbed into the bloodstream, raising sugar levels.

I recommend eating more low GI foods and avoiding high GI foods. Because too high a rate of absorption of carbohydrates leads to fat deposition.

Low GI foods include: fruits and vegetables, berries and nuts, as well as dairy products.

High GI foods include confectionery, sugar, honey, and very sweet fruits such as watermelon.

Good nutrition includes many different concepts that you need to familiarize yourself with in order to better understand what your goals are and how you will achieve them. Открыть/Комментировать

2021-12-02 18:36:57 Polyunsaturated fats

They are an essential part of the diet for losing weight.

Polyunsaturated fats are those which remain liquid at room temperature. They are found in large quantities in vegetable oils: sunflower, olive, linseed, as well as in nuts and avocados.

What are the benefits of polyunsaturated fats? They help regulate blood sugar levels and cleanse the body of bad cholesterol.

The important thing: Palm and coconut oils do not belong in this category. Открыть/Комментировать

2021-11-27 06:03:36 The benefits of natural yogurt

When comparing natural and fruit yogurt, the advantages will be on the side of the former.

It is enough to compare the information on the nutritional value of both products, which can be seen on the packaging.

Natural yogurt contains fewer calories.
It contains twice as much protein.
It contains more calcium.
Doesn't contain sugar.

Even if natural yogurt doesn't seem very tasty, it's still better to buy it. You can add to it as desired, for example, your favorite fruits.

Thus, yogurts with added sweeteners are completely excluded from the diet. Открыть/Комментировать

2021-11-25 10:01:28 The gut affects brain function

The brain seems to be independent of the gut. But in fact, these organs interact.

Gut cells produce the hormone serotonin, which affects many processes and is best known as the mood hormone.
Gut microflora are involved in the production of cytokines, which are immune system proteins that affect the brain, among other things.
Microbes in the gut produce substances that affect the blood-brain barrier.

Roughly speaking, this is the filter between the brain and the circulatory system that protects the brain from anything harmful that is in the blood.

There is now research into how gut microbes affect the nervous system. It's a complex process that is not yet fully understood, but what is certain is that you need a healthy gut in order to have a clear head. Открыть/Комментировать