Often we eat at our whim or out of habit because at this time we just have lunch. Less from actual hunger, which is a feeling he does not know about most people.

Do Not Just Eat According To The Pleasure Principle

Often we eat at our whim or out of habit because at this time we just have lunch. Less from actual hunger, which is a feeling he does not know about most people. And the crowd: Most of us eat as we were taught; For example, 200 g of meat per adult per lunch – and every day!

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Four Reasons Why We Should Eat Less Meat
  1. Meat is hard to digest but quickly perishable. Look for the next piece of meat on the piece that you swallow. Is it crushed to pulp or is it more like a lump? Surely you will find that meat can not dissolve one hundred percent. Even our stomach and intestine are not able to do this because they have neither the right teeth nor any other device for it. So it happens that meat is not completely digested and excreted but often remains in the pockets and folds of the intestine until it disintegrates. Colon cancer can be a result of it.
  2. For regular meat eaters, blood and tissues often have higher ammonia levels. The excess animal protein turns into nitrogen, which forms ammonia. Ammonia is one of the strongest toxic substances in the body. It deforms the cells and the DNA (deoxyribonucleic acid, main component of chromosomes and carriers of genetic information) and can cause cancer. Also, ammonia has a foul smell, which we excrete through the skin and the throat, which we perceive as body and halitosis.
  3. Animal foods contain arachidonic acid, a polyunsaturated fatty acid that forms pro-inflammatory eicosanoids in the human body. This favors rheumatic diseases. Arachidonic acid is found in meat, sausages, eggs and dairy products. However, two small portions of meat a week are irrelevant to the arachidonic acid level. Fish also contains arachidonic acid, but this is counteracted by the EPA (eicosapentaenoic acid) also contained in sea fish protein. So that more often (2-3 times a week) fish should be eaten from the sea, especially if there are already rheumatic complaints. This can be smoked fish, fried, steamed or z. B. the herring from the tin. Read here also our article “Hering does rheumatism well”.
  4. Fats (lipids) as in the meat increase the cholesterol level (LDL cholesterol) in the blood. He produces two grams of cholesterol, which our body needs every day. Cholesterol is a basic substance of the body and is produced in the liver. This vital fat-like substance is needed to build stable cell membranes, make bile acids, without which the digestion of certain foods does not work, produce vitamin D, which is needed to build up the bones, and sex hormones, eg. Testosterone and estrogens, as well as hormones of the adrenal cortex, such as cortisone to form. With the consumption of sausage, meat, fish, and poultry we take about 70 mg of additional cholesterol per 100 g (for milk, cheese, egg, fat, and oil the average is even 84 mg cholesterol per 100 g). If the body is unable to break down or excrete these fats, they will accumulate in the blood vessels just like lime. If this process is not stopped (eg with cholesterol-free diet), over time a vasoconstriction forms, the cause of stroke and heart attack.

 

 

Well Chewed, Is Half Digested

Thorough chewing plays an important role in good digestion. B. of meat. Each bite should be chewed 35 to 50 times. The more we chew, the more saliva forms, which is an important basis for digestion. Saliva contains the necessary enzymes that start the digestive process. Saliva is highly alkaline and is the antagonist to stomach acid. The alkaline porridge restores the balance in the acidic environment of the stomach and protects it from excess acid, which can attack the stomach lining and cause stomach discomfort or gastric ulcers.

It is also important not to drink at meals. The liquid would wash away the saliva without it being able to develop its beneficial effect. It depends on the composition of the food The balanced diet is a conscious, healthy, wholesome and varied compilation of food and drink. These should be largely chemically untreated and carefully prepared. This ensures that the body receives all vital nutrients such as protein, fat, carbohydrates, fiber, vitamins, trace elements and minerals in sufficient quantities. It depends on the right amount: Little meat, but more fish, fruits, vegetables and whole grains (like rice, bread, rolls, noodles)

 

 

As long as he can remember, he “somehow always wanted to die,” says Jeff from Northridge, California. As a teenager, he started smoking and drinking crystal meth. For years he wavered between periods of deep depression and manic heights. At the age of 43, he was diagnosed by a psychiatrist: bipolar disorder.

Today Jeff (he does not want to read his surname here) is stable, self-assured, downright lively – thanks to medication. But they also have side effects. Maybe he would not have to swallow so many pills if he would eat differently. New research suggests that proper nutrition can not only avert heart disease and diabetes; With it you can also prevent mental illness or even treat it.

Thus, according to some studies, omega-3 fatty acids reduce the risk of schizophrenia; certain nutrient mixtures have helped alleviate anxiety in earthquake survivors. Mentally ill people would be open to treatment options without having to pay the unpleasant price that many medicines bring with them. Weight gain about and listlessness.

Although alternative medicine experts have been recommending certain nutrients for years, “Western medicine has simply ignored that for a long time,” says Eva Selhub, a GP in Boston and author of the book “Your Health Destiny.” Change has only begun since science has become increasingly interested in nutritional psychology. This refers to the nutritional mental health, in contrast to nutritional psychology, which in turn is about psychological influence on eating habits.

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Diet change instead of just medications

Research plans were set up, the connections between food and mental well-being examined, research institutes founded. Holistic medical approaches are in vogue anyway. Patients want to be seen as people, not limited to individual symptoms. This fits in with the idea of influencing health through nutrition.

Jerome Sarris, Senior Research Associate at the Department of Psychology, University of Melbourne, believes the traditional separation of body and soul is “paralyzing.” In a review published in the science magazine “The Lancet” he writes that nutrition is as important for psychiatry as it is for cardiology or gastroenterology.

He predicts today that therapists will in future not only ask about the mood of their patients but also about their sleep, exercise and eating habits. They may prescribe diet or supplements rather than just medications.

At best, according to Sarris, such approaches would take at least ten years to become accepted in practice. With the necessary drugs already in place, donors would not be willing to fund nutrition research, says Julia Rucklidge, a professor of clinical psychology at Canterbury University.

Little research on nutritional supplementation

Even magazines were reluctant to publish such studies, in the belief that nobody cares. Nevertheless, 11 nutrition and mental health studies are funded by the National Institute for Mental Health or its holistic medicine spin-off. And a spokesman for the New England Journal of Medicine wrote in an e-mail that “a handful” of dietary supplements have appeared there.

Advocates say the time is ripe for new ways to treat mental illness. Although the development of medicines has led to a sharp decline in the number of deaths from heart disease and cancer. But in the US, 41,000 people still die every year, compared to around 10,000 in Germany. The number has been stagnant for around 15 years.

“Why do we continue to regard medication as a recognized, viable treatment option for people with severe mental illness?” Rucklidge asks.

More mentally ill because of sitting?

Scientists predict that as more and more people accept the sedentary Western lifestyle with its high-fat and high-sugar diet, the number of mental illnesses will continue to rise.

In fact, more and more new studies have confirmed that balanced nutrition contributes to precaution. A 2013 study published in “BMC Medicine” found that a modified Mediterranean diet reduced the risk of developing depression three years later.

Now researchers want to know if a change in diet can also be used to treat depression. This is helped by the recently launched SMILES study, where randomly selected participants change their diet and are then compared to a support group.

Folic acid for depression

Also, supplements could bring relief. For example, research found a connection between vitamin D deficiency and twice the schizophrenia risk; There is also evidence that folic acid may act as an antidepressant.

Nutrient combinations that are more tailored to your physical needs could work even better. In a study of adults who were suffering from anxiety or stress after the 2011 Christchurch earthquake, Rucklidge found that subjects taking a combination of nutrients experienced a severe decline in mental symptoms.

In addition, there are findings that point to the relationship between intestinal bacteria and brain health; Initial research shows that probiotics – good bacteria – can lift mood and thinking.

There are, of course, studies that found that participants given selected nutrients did not fare better than those treated with placebos (Rucklidge notes, including psychiatric unremarkable patients, which did not improve at all) ).

The connection of nutrition and psychiatry

And although nutrients have only weak side effects, they can harbor certain risks. In addition, healthy eating needs motivation – and mental disorders “deprive people of their willpower,” as Jeff says.

Nevertheless, Sarris and Rucklidge hope that the growing number of essays, organizations, and conferences dealing with nutrition and psychiatry will make the subject last longer. “I’m confident,” says Rucklidge. “More and more often I can make people think: Maybe the madman from the university is right.”

 

Vitamins are vital ingredients of the food. They do not provide energy but are indispensable for many metabolic processes.

Vitamins: Detailed

Vitamins are organic substances that the organism needs for certain vital functions, but can not, or only in insufficient quantities, produce itself. Vitamins are thus essential, i. they must be ingested regularly with food. The daily requirement for these micronutrients is low compared to the required amounts of energy-supplying nutrients.

Provitamins are vitamin precursors, which are only converted into the active vitamin in the body.

Requirements and quantity recommendation:

The need for vitamins depends on the individual, his physical and psychological condition (eg illnesses, stress). The information for adequate vitamin intake should take into account: age, gender, level of performance, health status, dietary composition, etc.

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The indicated desirable daily intake levels contain a safety margin that exceeds the requirement. The indicated quantities do not have to be recorded daily. On average, however, the supply should correspond to these quantities.

As critical vitamins, i. Vitamins, which are often below the recommended intake, are the vitamins B1, B2, B6 and folic acid in Germany. To detect possible deficiencies in the supply of vitamins, nutrient recommendations are issued, which apply to about 97% of the population.

As you can see in the sometimes very different intake recommendations for vitamins and minerals, there is still no certainty about what quantities the human body needs exactly. The individual needs may vary. For some vitamins, different values ​​apply for women and men, as well as for pregnant and breastfeeding women. Age also influences the nutritional requirements as well as diseases or special burdens.

There are two groups of vitamins:

  • Fat-soluble vitamins:

Vitamins A, D, E and K are included in the group of fat-soluble vitamins. The absorption of fat-soluble vitamins is done together with dietary fats. Excessive vitamins of this group are stored in the body. Man can get by these supplies after a regular and sufficient supply for some time with less intake quantities. The body can only excrete small amounts of these vitamins via the intestine. As a result, overdose is possible. Beware of self-medication!

  • Water-soluble vitamins:

Vitamin C and the Vitamin B Complex (Vitamin B1, B2, B6, B12, Niacin (PP), Pantothenic Acid (Coenzyme A), Folic Acid (M), Biotin (H), Rutin (P), Ortoic Acid (B13), Pangametine (B15)) are water-soluble vitamins. Water-soluble vitamins can only be stored in small quantities. The body’s storage capacity for these vitamins varies greatly: Vitamin B1: 1-2 weeks, B2, B6, C, and niacin: 2-6 weeks, folic acid: 3-4 months, B12: 3-5 years. [Lit-1] Therefore, they must be supplied to the body regularly in sufficient quantity. Surpluses are excreted via the kidneys (urine). Overdoses are still possible.