It's no secret that healthy eating is the best prevention of diseases such as diabetes, stroke, heart disease or even cancer.
According to the World Health Organization, malnutrition and lack of physical activity are currently major health threats globally. It doesn't seem easy – we will eat better, move and stay healthy, but is that really easy?
In 2016, a study carried out by the European Union (EU) statistical office showed that every sixth European population suffered from obesity. This is a serious public health problem because it significantly increases the risk of chronic diseases such as cardiovascular disease and other diseases.
Meanwhile, a quarter of adults in the world, which is around 1.4 billion, devote insufficient time to active physical activity. According to scientists, lack of physical activity is harmful to humans and smoking, diabetes or heart disease, and can sometimes have more serious consequences. For 20 minutes a day, you have to spend at least a few while walking, jogging, swimming, or other favorite sports activities.
Some numbers really make you worry. On November 8, European Day of Healthy Eating, European countries try to repeat the importance of healthy eating for health.
"In the last 20-30 years, food has changed dramatically in Lithuania – the supply of fast food has increased, or, for example, has increased the variety of chocolate that contains a lot of salt and sugar, etc. Changes and proteins in food, such as chicken, is an antibiotic that provokes certain hormonal changes, increases the amount of estrogen, "said KTU Professor at Kaunas University of Technology (KTU)" Modern Wellness Strategies, # student_2018 ", a Healthy Lifestyle and Nutrition Expert from Arturo Sujeta.
What foods are healthy choices today?
The answer to the question of what healthy food looks like is simple. These are foods that supply the body with ingredients needed: protein, fat, carbohydrates, minerals and vitamins.
The diet should include more foods that have human health such as apples, broccoli, walnuts, avocados, beneficial dried fruits, and olive oil.
According to A. Sujeta, the diet must include more nutrition and exercise specialists, scientists who use menus that are useful for human health, such as apples, broccoli, walnuts, avocados, useful dried fruits, olive oil, etc.
It's important for a healthy diet to use enough fiber, so you should remember using fiber with food. The easiest way to get it is to choose fruit, vegetables, or sandwiches with all parts of bread for snacks.
In snacks that A.Sujeta recommends to note: "For example, if you drink coffee with milk and sugar, the body treats it as a snack, so" eat "snacks like that (like others), you should not eat it for several hours after that to make sugar, amount of blood ".
Scientists also show that functional food is a diet food that is eaten every day and which, apart from nutritional value, has additional physiological effects on the human body. These food products contain functional food ingredients during the production process (the active ingredients of these foods may be nutritional fibers, polyhedrine, bran, digestive tract and many others).
Experts believe that functional foods not only maintain optimal human health, but also meet healthy eating habits.
"Functional food is considered a 21st century food," said Professor Rimantas Petras Venskutonis, professor of food science and technology at the Chemical Technology Faculty of the KTU Faculty of Chemical Technology at the KTU Faculty of Food Technology.
How do you start sports?
"Comparing the situation 100 years ago and now, we reduce movement by about 4 times," stressed A. Sujeta. Exercise, being physically active is no less important than eating healthy. It is recommended that adults aged 18-64 at least 150 minutes a week for medium-intensity aerobic exercise (walking fast, cycling, running, etc.) for physical activity or at least 75 minutes for intense aerobic physical activity.
A healthy lifestyle specialist emphasizes that no matter how old a person is – a child, an adult or an elderly person – needs to move for everyone and does not require special conditions.
"There is no reason not to exercise, the basic conditions are enough, even if a student living in a barracks can go to the yard to escape," A. Sujeta did not doubt, adding that students who said they were forbidden from doing sports were things that surprisingly.
According to him, starting with smaller goals and investments, the desire and determination to exercise will not disappear from the first failure of the maximum goals set for themselves.