author alice

Posts Tagged ‘Moderate’

Dietary Guidelines for Americans recommends that consumption of sugar for 10% of calories are limited. For most people, this means reducing consumption of sugar by half. The annual consumption for the average American is about 150 pounds, an increase of 20 pounds per person per year in 1976 and represents more than 70 pounds since the millennium, two-thirds were in everyday products hidden by the manufacturers. Much of the hidden sugar is not listed as table sugar, but used as high-fructose corn syrup, the sweetener in the food industry leader. While the main ingredient of sugar may be, it is not the first to appear on the label because manufacturers are often separated the different forms of sugar from the list, for example, maize starch, sucrose and corn syrup.

A diet rich in sugar are associated with obesity, malnutrition, heart disease, hypoglycemia, diabetes and dental caries. Although experts debate the effect of sugar on the first five conditions, there is no doubt guilty of sugar contribute to tooth decay.

Decays according to the structure of the acid caused by bacteria that feed on carbohydrates. Brushing the teeth is recommended in the first 20 minutes after eating to remove the effects of sugar. If brushing is not possible, rinsing will wash the sugar from the teeth. Dental floss is more effective. It takes 24 hours for the concentration of bacteria accumulate on a tooth, the acid production enough to cause tooth decay. Therefore, flossing once a day, you can help make the effect of a diet high in sugar.

Choose a diet with moderate sodium salt

Salt contains about 40% by weight and is widely used in food preservation, processing and preparing food. Although sodium is an essential mineral, it is the adults in the United States to a level well above the minimum requirement of consumption is estimated at 500 milligrams (one tenth of a teaspoon) per day32 and more than double 2,400 mg deemed adequate. Most people average about 3-7 grams of sodium per day, which corresponds to 7. 5-18 grams of salt. (A teaspoon of salt contains about 2 grams of sodium, a teaspoon of dry matter, most is about 5 grams). The main health problems associated with the consumption of too much sodium are hypertension, osteoporosis and cancer of the stomach. Sodium contributes to the development of osteoporosis because it pulls calcium in the bones and causes the kidneys to excrete calcium. Sodium contributes to stomach cancer because it irritates the stomach lining, which allows cells to proliferate and thus increase the rate of initiation of cancer.

The majority of salt consumed in the form of hidden salt added during food processing. Only 15% comes from the salt shaker. How much salt is in processed foods by reading the packaging can be determined. Taste buds can not always judge, salinity. Some foods, the salty taste may be lower in salt than those who do not. For example, peanuts taste salty because the salt to the surface, where the taste buds can be seen immediately. The cheese contains more salt than peanuts or potato chips and chocolate pudding contains more salt. To reduce salt intake, you must do the following:

Skip taste before adding salt.

Little or no salt to eat at the table. Season food with sodium free spices such as pepper, chilli, onion powder, garlic, mustard powder, sage, thyme and paprika.

Avoid smoked meat and fish.

Cut the canned soups and instant.

Read labels for sodium content, particularly on frozen dinners and pizza, processed meats, cheese, canned or dried soup and salad dressing. When buying canned foods and processed foods, choose foods with more than 200 mg of sodium per 100 calories.

Do you drink alcoholic beverages in moderation

Binge drinking is associated with liver disease, certain types of cancer, hypertension, stroke and diseases of the heart muscle. It is the leading cause of liver cirrhosis in the United States. Coupled with cigarette smoking, alcohol consumption increases the risk of developing cancers of the oral cavity, larynx and esophagus. Alcohol also plays a causal role in fatal accidents, homicides, suicides and family functioning is related to disturbed.

Dietary Guidelines for Americans recommends that alcohol should be limited to one drink per day for women and two drinks per day for men. 48 The lower premium for women, because they are smaller than men, they have less muscle and less water than men (alcohol not received even in a dilution of their body) and they have less of an enzyme that breaks down alcohol before it reaches the bloodstream. A glass of beer is 12 ounces, 5 ounces of wine or 11 / 2 ounces (a shot glass) of spirits (80 proof). A maximum level of alcohol consumption for women are not recruited during pregnancy, pregnant women and whether women who may become pregnant should not drink alcohol.