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This is what Professor Stefka Petrova, nutritionist and dietician, is one of the authors of the new recommendations for a healthy diet
– Prof. Petrova, respect the new nutritional guidelines for insurance against diseases? The physiological standards of nutrition apply to healthy people. If a person has a serious illness that changes the metabolism and requires special nutrition, the needs of some nutrients may be different
The recommended dietary intake of vitamins and minerals meets the needs of almost all people in the group concerned (98%) and limit the risk
There is no danger of
overdose
vitamins and minerals,
harmful action. The upper limits set for them are 3 to 100 times higher than the recommended intake
Smaller is the "buffer" for the recommended amounts of protein, fat and carbohydrates. They are calculated to meet the needs of the body and to reduce the risk of chronic diseases
– How to calculate how many calories to limit
– There are special formulas for determining individual energy requirements but the criterion is whether the weight is within normal limits. What matters, it is the activity of the person, his age, his health
With regard to the development of nutritional science, the applied methodology and accumulated scientific evidence, it is necessary to Periodically update the recommended values for energy and nutrient intake. This is a common approach of all countries of the world
we update
recommendations
10-12 years
The European Food Safety Authority issued during the period 2010 -2017 a series of scientific opinions on caloric requirements, the recommended or adequate intake of protein, fat, carbohydrates, new values for virtually all vitamins and minerals. On this background, European countries revise their national dietary and caloric recommendations
– In the context of the obese world, limiting calories seems insignificant, why are you so generous? We are following the new scientific evidence and, compared to the 2005 recommendations, we have reduced calories for all age groups for both bades. The main reason is the new formulas to determine the energy needs for the basic exchange. They have been developed on the basis of many years of research showing that energy needs are lower at all ages and at all levels of physical activity. These formulas have been adopted by the European Food Safety Authority and all European countries have started to update their average energy requirements in their national nutritional recommendations
The reduction of average energy needs is after 2 years and depends on age and bad. For women, the limitation
of
desired is less,
than for men,
for young children and the elderly least
even if we do not use of extreme examples, can be noticed (see Comparative The table below shows the difference of calculated energy needs (kilocalories per day, kcal / day) according to the physiological norms of 2005 and 2018
– Les Most popular diets rely on fixed proportions between the intake of protein, fats and carbohydrates, the values are changed in your dietary recommendations, why?
– There are differences not only for the adult population.For more than a year, the lower and upper limits of the recommended amount of carbohydrates are reduced.In previous physiological standards, it was expected to import 55-75% of the carbohydrate. intake q Daily energy, now the carbohydrate framework accounts for 45 to 60% of the average daily energy value of the food (energy percentages, E%). This change is based on multi-year studies that show that if we fill more than 60% of the calories of the day come from carbohydrates, increases the risk of overweight and obesity, diabetes and cardiovascular disease. About 45% of carbohydrates are the minimum approved to adequately meet energy needs badociated with brain activity and muscle function.
It is recommended that carbohydrate reduction be primarily at the expense of added sugars. Their frequent consumption significantly increases the risk of dental caries, and large amounts contribute to weight gain and obesity
The World Health Organization recommendations for added sugars below 10 % we have included in previous physiological standards an optimal upper limit of up to 5%. This means that if moderate physical activity for a 10-year-old girl is 1824 kcal per day, the limit of added sugar is 23 grams in all foods and beverages
– Approximately what is equal to food
– Sugar, for example, can be contained in only 200 ml of non-alcoholic drink
Unlike carbohydrates, the recommended portion of fat is increased by new physiological values [19659004] – Why science grabs your hostility to fat? – New scientific data has emerged. In 2005, the recommendation for fat in the age of 7-18 years is about 25-30% and over 18 is 15-30%. The new physiological standards for children aged 7 to 18 years have increased the upper limit and now the recommended interval is 25 to 35%. For the age and age of 18, the lower limit and the upper limit are increased. The proportion of fats is now between 20 and 35%. New studies have shown that
when the consumption of
fats is low,
risk of shortage
of essential fatty acids and fat-soluble vitamins
the risk of disease Cardiovascular increases with more than 35% fat
– What are the trends in protein
– The most significant changes in the recommended range for protein intake at infants from 6 to 12 months. The protein should not exceed 7-15%. There is new conclusive evidence that a high protein intake in babies increases the risk of obesity during childhood and then at later stages of life. This is the reason for the development of new baby milks with a lower protein content, since a significant proportion of them contain higher amounts of protein than bad milk
. For ages 3 to 65, it increases with 1/3 of the upper limit of the recommended protein intake interval – from 10-15% to 10-20%. Above 65, the maximum is maintained but the minimum is raised to 15%.
– Is Vitamin Deficiency the Reason for Raising Recommended Values
– Vitamin Update There Is Current Evidence of Changes in Recommended Intake or adequate, or a new approach to their determination, which results in significant differences in values compared to those of previous physiological nutritional standards. These are mainly vitamin D, vitamin C and vitamin B12.
It is recommended that
3 times the intake of
vitamin D
compared to the previous physiological standards of nutrition. The increase is 5 to 15 micrograms. Vitamin D is mainly synthesized in the skin under the influence of ultraviolet rays. In addition to frequent cases of skin cancer, sun exposure is avoided, and most often UV shampoos and lotions are used, which greatly reduces the formation of vitamins in the skin. On the other hand, people spend less time outdoors. At noon, when the direction of the sun increases as much as possible the formation of the vitamin, we stay in our workshops. During the winter months, vitamin D is barely formed in the skin because the sun is low and the sun's angle is unfavorable to its synthesis. Studies in recent years have shown a very high incidence of vitamin deficiency in all countries of the world, including Bulgaria. The effect is even wider
If vitamin D is deficient in the body,
is not absorbed
Good calcium
The role of vitamin B for the health of bone and the prevention of rickets in children, osteomalacia and osteoporosis in adults. New studies have linked vitamin D deficiency to an increased risk of immune disorders and a number of chronic diseases and certain types of cancer (bad cancer, prostate, colon), type 1 and 2 diabetes, cardiovascular disease autoimmune diseases.
– To "lift" vitamin C, what are the arguments?
– The recommended dietary intake of vitamin C is increased at the age of 7 years. men over 19 years of age 80 mg become 110 mg and for women 70 mg to 95 mg. In 2005 physiological nutrition standards, we determined some of the recommended intakes of this vitamin in Europe (for example, in the UK, it was 45 mg for the adult population), taking into account the latest research findings for this period. New studies have confirmed significantly higher requirements of vitamin C in relation to its important functions in the detoxification of harmful substances, the role of antioxidant protection of cells, collagen synthesis and catecholamines (substances that transmit nerve impulses). National studies show that the new recommended vitamin C levels are achieved in a significant proportion of the population, especially in summer and fall, when the consumption of fresh fruits and vegetables is in line with the recommendations [19609006]. Is the refinancing of vitamin B12 reconsidered?
– The recommended dietary intake of this vitamin is increased at the age of 6 months when babies are fed solid foods. For all age groups over 14 years old 2.4 micrograms per day is now set at 4 mcg. In pregnancies, the recommended dose is 4.5 mcg and in lactating women – 5 mcg
B12 plays an important role in the metabolism of amino acids and cellular functions, in neurotransmitter metabolism and in detoxification. 19659005] The insufficiency of B12 led
to megaloblastic anemia
to disturbances
in the central nervous system and
peripheral
] And yes – the most at risk of vitamin B12 deficiency are vegans, like this and the vitamin is almost entirely taken from foods of animal origin – meat, fish, eggs, dairy products and liver. Vitamin B12 is not a natural ingredient in plant foods. The exception is those that contain yeast or are fermented to form the vitamin. An example is beer. It is recommended that vegans take vitamin B12 as a nutritional supplement in the right amounts, especially with the currently higher nutritional requirements.
Newborns are particularly sensitive to B12 deficiency and their status is closely related to that of mothers. Therefore, pregnant and lactating women should take vitamin B12 as a dietary supplement
. In the elderly, vitamin B12 deficiency occurs due to the disruption of vitamin absorption as a consequence of the presence of atrophic gastritis. 19659005]
Changes have been made to the recommendations on minerals, what has it done?
The changes are
most significant
for magnesium,
Selena and Calcia
for some ages magnesium values are significantly increased in children aged 6 months to 10 years, by example in children over 1-2 years – from 80 to 170 mg. After 14 years, they are reduced but the differences are small, for example in men 330 to 300 mg and in women 300 to 280 mg per day
The recommended intake of selenium after 10 years is lower in the previous one, in children aged 10 to 14, it was reduced from 55 to 40 mcg and from 70 to 55 mc after 14 years
. Calcium requirements have been found to be lower in children at 7 years of age. -18 years old and the recommended dietary intake is reduced from 1300 to 1150 mg per day, also in people over 60 years old – from 1200 mg to 1000 mg
– Different messages are addressed to pi
– Large-scale large-scale studies on the determination of adequate water consumption – also included in drinks, soups, show that normal functions and
good health [19659004] are maintained at
average 2 to 2.5 l
fluids for the day
respectively for women and men with moderate physical activity and moderate temperature. If we do hard work or exercise, if the air temperature is high, the water demand increases
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