protect your bones with calcium, the blood with iron. Check the insulin with the fibers. From science to the rules of good food
Paul Pernigotti - L'Espresso
Are these days over the trivial rules of good grandmother. Today what you have to put on the table to live as long as possible to the decree in good health, scientists armed with dozens of clinical studies which demonstrate the effect of minerals, vitamins, carbohydrates on the degeneration of organs; of reviews that explain such epidemiological people live longer and plumb food standards, sophisticated diagnostic tools able to see how the different bodies react to various stresses food. Thus we learn, clinical studies in hand, that the fibers to protect against cancer and dall'alzheimer, or, thanks to the epidemiology, that people are fed with plenty of fish suffer less cardiovascular disease, or by observing the flow of insulin, we learn the complicated puzzle of sugar metabolism. So we learn exactly what happens in our bodies when we choose a dish rather than another. And on this basis, the science tells us what are the most common errors and how to correct them. Explain
Ottavio Bosello, geriatrician, a nutritionist and president of the Italian Society of Obesity, "The lion's share in the diet of the Italians are the food of animal origin, especially rich in fat and low in vitamins and minerals, just what is most helpful to our well-being of which, however, are rich in complex carbohydrates (bread, pasta, rice, vegetables) " . Before notably absent on our plates, then, is the fiber. "It is the main constituent of feces," says Boselli: "If missing, the first disturbance is constipation. And almost inevitably means constipation hemorrhoids. But the most prolonged parking of feces in the colon also facilitates the absorption of possible carcinogens by the intestinal wall. Finally, the increased pressure within the lumen can cause the formation of diverticula, which are susceptible to inflammation, sometimes even boring. " Not only that: to remedy the problem, the Italians abuse of laxatives with the result of striking the physiological functions of the intestine over time. Add to this that most laxatives work drawing water resulting in loss of some among these salts and potassium, resulting in damage to the kidney.
But not all. The fiber requires us to exercise a muscle practiced less and less of these hectic times: chewing. And the more you ruminate more you feel full, so we tend to eat less. Same effect in the stomach, where the fiber volume is, the dilation extends walls and causes the secretion of a hormone called cholecystokinin, which acts Brain urging them to get up from the table without being filled up. If you eat little fiber, so you eat even more.
Again, the duodenum makes a partial digestion of food before making them available for their intestinal absorption. This process is aided by the presence of fiber: link is more likely to occur with consequent reprisals those hyperglycemic peaks of insulin, which are increasingly associated with serious cardiovascular and metabolic diseases. As if the lipids to be absorbed too rapidly in the absence of fiber, they come to the liver without being processed, making them far more dangerous.
fiber there is not one alone. Abounds in cereals in the form of bran, one that has more mechanical power and which is often destroyed in the processing of flour for the dough double zero or deleted from the bread to make it white. The other type of fiber has multiple metabolic functions and is contained in fruit. In the form of pectin has the function to slow down the absorption of simple sugars, which are present in large quantities. It is mainly found in the skin and is destroyed by blending. Equally rich in fiber are legumes, the most complete food found in nature: they contain proteins, lipids, carbohydrates, vitamins and salts.
"In our diet we can not fix only certain foods, though precious. Substances useful to our organization, "says Bosello," are many and variously distributed. We must avoid that some are excluded from our diet. Diets are just too repetitive and monotonous that, nowadays, cause the most widespread food shortages. " As the convicts know diets do-it-yourself or prescribed by incompetents. "Poor diet, which remove a few pounds each time to return, then, a few more. Chili that, gradually, leading to obesity, often accompanied by nutritional deficiencies. Microalimenti shortages, in particular, weaknesses in the more dangerous because they do not occur quickly so overt, but subtly and in a long time. It is a growing, For example, the belief that some headache, some stomach ache, fevers certain that you are unable to give their explanations are caused by deficiencies in diet microalimenti 'adds nutritionist.
Among these, calcium, found in milk and dairy products, fish and shellfish, such as anchovy, octopus, snapper and bonito, green cabbage and radicchio, dried fruit, oranges and in figs. It is a precious mineral for bones that already after two decades gradually begin to lose texture. If it is insufficient in the diet, and especially if the deficiency is associated with specific situations such as menopause and a sedentary lifestyle, the result is often a full-blown osteoporosis.
Deficits microalimenti diets caused by misguided people respond with an equally insane passion for supplements that fill the counters of pharmacies. "In the case of football this is possible," says Bosello, "because it is an easily absorbed mineral. Unfortunately there is no scientific evidence of effectiveness. What's worse, many supplements are not even demonstrations of their safety. It is always wiser to tap the resources that nature offers us, without risking precious alter balances in and out of us. "
As demonstrated in the history of smoking: among those who had a high level of beta carotene in their blood, epidemiologists I note they have a lower incidence of lung cancer. Beta carotene is one of more than 400 carotenoid precursors of vitamin A, important antioxidant, so scientists have tried to administer large doses of beta carotene in a number of heavy smokers and an equal number were given a placebo. After a couple of years the experiment was abruptly interrupted by the health authorities because the subjects who received the beta carotene had been suffering from cancer much more than others. What had happened? Bosello explains: "That, probably, the high rate of this precursor of vitamin A had inhibited the absorption of other carotenoids, altering the balance that had benefits in their own anti-tumor effects. Benefits, as unfathomable is why it is better to rely on nature and resources we offer. "
Another fairly common nutritional deficiency concerns the iron, which is also widespread: whole grains such as vegetables and legumes. But again, for a good ration, it should be a competition from different sources: who has a rigid menu and do not know if they run the risk of going off in the red with this precious micro-nutrient. Even in this case is all about concurrent conditions: if, in fact, this coincides with copious blood loss (whether or heavy menstrual bleeding ulcers long) can easily anemia prevail. Cause anemia, however, even a lack of vitamin B 12: often occurs in the so-called vegan diet, to those words, which feed exclusively on plants (B12 is found only in foods of animal origin).
The lack of folate in the diet can cause big trouble. The name says it: they are mostly found in green leafy vegetables such as lettuce and spinach, oranges and vegetables. Lack thereof, often compared to that of B12, promotes the development of anemia and causes the increase of a substance in the blood, homocysteine, which damages the walls of the arteries, large and small. The damage is most frequent clinical dementia. In the United States if they are worried to the point that time, all products from cereals are associated with folate.
A board starts also the prevention of cancer. Many substances encourage the process of cell damage that leads to the formation of tumors. But many, too, can prevent it.
Among the first: heterocyclic amines, acrilamine, nitrosamines, aflatoxins. The reason, explains Franco Berrino, Director, Division of Epidemiology National Cancer del'Istituto of Milan: "The heterocyclic amines formed in cooking meat at very high temperatures (on the plate, for example, and barbecue), when the acrilamine to be cooked at high alcohol content are carbohydrates (chips, breads certain industry). The nitrosamines, however, when they come into contact with amino acids and nitrite (in the case of preserved foods such as meats, stuffed pasta, but also some that are mixed, for example, cheese and spinach), aflatoxins, finally, are due to fungal diseases and occur more easily in foods that come from tropical countries. It is carcinogenic in animals studies. We fear that they may have the same effect on humans. "
addition to the substances that induce carcinogenesis include those that prevent. "The attack on the DNA at the origin of cancer, in fact, requires oxidation. They are welcome in our kitchens all the vegetables as possible, with their load antioxidants such as carotenoids, vitamins C and E, polyphenols, to counter the onset of lung cancer, esophagus and stomach, "adds Berrino. It does not end here: in cruciferous vegetables, such as cabbage and turnips, are active substances called Phase 2 enzymes that facilitate the elimination of many carcinogens from the environment; still in dark leafy vegetables, in the wheat germ in folic acid include broccoli, good repair damaged DNA, thus useful for cancer.
Berrino tip then the index on sex hormones and growth factor IGF-1 produced by cells under the stimulation of growth hormone and essential to the rise, "How is higher than its level in the blood, the more the risk of getting breast cancer, prostate, ovary and intestine. And their concentration depends on insulin, which stimulates the production of sex hormones by the ovary. Not only that slows down the liver production of certain proteins, SHBG, which temper its action of sex hormones (so much so that you have found a lower occurrence of breast cancer in women whose level of SHBG is high). It is still insulin to an increase in cell receptors for growth hormone, so production dell'Igf1.
Insulin is held in check favoring whole grains, enriching Our meal of beans and vegetables, limiting intake of sugar, animal fats and refined flour. Berrino continues: "Whole grains and legumes contain so-called phytoestrogens, which seems to limit the production of sex hormones and, taking the place, they also run counter action. Are phytoestrogens: the isoflavones, which are typical of soy, lignans, which are rich in flax seeds, cereals and legumes, then some indoles present in turnip and cabbage. "
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