Should We Eat Bread? Should We Not Eat?
Each country has its own bread. There are delicious, fragrant and healthy bread varieties in our country. In this richness, we do not miss the bread from our tables.
For the last few years, claims that one can lose weight quickly with carbohydrate restriction have been on the agenda. We started to encounter headlines such as "Bread is the Only Offender of Obesity" and "Bread = Weight". They count bread and sugar as one, forgetting that there is a small amount of protein in bread. We dietitians have been saying for years that bread prepared from fully refined flour does not have any health benefits. We know that one of the reasons why our elders are healthier is that they consume whole wheat bread. It is true that we could not find and consume any bread other than white bread on the shelves for many years, but with the developing industry, it is very easy to reach all kinds of breads from oats to wheat germ, from rye to whole wheat today. For this reason, it is not scientific to support the claim that "Bread equals sugar" nor the idea that "Bread makes you fat directly". It is best to eat it by diversifying the amount of each food.
According to the study conducted by the Turkish Diabetes Epidemiology Working Group (TURDEP-2) in 2010, 1/3 of our population is normal weight, 1/3 is overweight and 1/3 is obese. When we look at the Turkey Nutrition and Health Research conducted in our country in the same year, it is reported that the contribution of the bread+cereal group (bazalama, lavash, pita, phyllo, etc.) to the daily energy consumption of Turkish people is 25%. Again, according to the results of this study, women consume an average of 150 grams of bread per day, while men consume 220 grams of bread. Our daily consumption of bread and its derivatives is as much as 6-8 slices of bread, which is recommended for healthy eating. Bread consumed in this normal amount does not cause weight gain or this amount of bread cannot be found guilty of obesity.
Should We Eat Red Meat? Should We Not Eat It?
Red meat has a longstanding image: 'It Causes Disease'. The main reason for this bad image of red meat is the difficulty in digestion and the cancer-causing substance formed during the breakdown of nutrients in the intestines. threat to health is shown. Is this image true or false?
In the diet and cancer researches of the World Health Organization and in studies conducted in America, England and Germany, it has been reported that the risk of developing cancer decreases in those who consume less meat, and that the risk of catching diseases will increase with the increase in meat consumption.
In a diet based on red meat, the general nutritional pattern contains very little dietary fiber and antioxidant nutritional components, which may trigger some types of cancer. It can increase the risk of cancer by the formation of heterocyclic carbons and polycyclic aromatic compounds by cooking meat at high temperatures in direct fire. In addition, there are studies that have a relationship between high fat and cholesterol content and prostate and breast cancer. Are these reasons enough to give up meat? Of course no. We should definitely include red meat in our diet. But what meat should we eat, how to cook and how often? The important thing is to find answers to these questions. Sheep or veal meat, which has no visible fat, has a reliable consumable label, and has been checked, should be preferred. Meat should be cooked at normal temperature. In addition to the formation of carcinogenic substances in meat cooked at high temperatures, there are vitamin losses and it is tasteless. The healthiest way of cooking is to cook with some vegetables in a pressure cooker in a little water. Conjugated linoleic acid (CLA), which is abundant in meat if it is cooked healthily and eaten in appropriate amounts, shows a protective benefit against cancer and preventing vascular deterioration.
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