Due to improper nutrition, more people die than from smoking.
This is confirmed in a new study published in the most famous scientific and medical journal "The Lancet" (Lancet).
Here's what these numbers look like: in 2017, unhealthy food triggered 11 million deaths and smoking – 8 million. This was established as a result of the largest observational medical research in the world. He even has his own special name – “Research on the global burden of diseases 2017”.
Work was carried out from 1990 to 2017 in 195 countries of the world, and of course, during this time many millions of people studied.
Scientists have identified 15 food risk factors (see table) and assessed how they affect the mortality of people. The most "influential" were such risk factors as excessive salt intake and insufficient consumption of whole grain products and fruits.
The second most important risk factor was smoking, and only then were elevated blood sugar levels, high blood pressure, and overweight.
The last risk factors, as you can see, are also largely related to malnutrition. That is, its role in our life and death is enormous.
Among the most harmful products, researchers primarily called drinks with a high content of sugar. But an excess of red meat, as it turned out, is not as harmful as a lack of whole-grain food in our diet.
RUSSIA IN GLOBAL FOOD POLICY
Russia in this global study is mentioned only once. Here is the quote where our country is present: “Low consumption of whole-grain products is the main food risk factor for death in the USA, India, Brazil, Pakistan, Nigeria, Russia, Egypt, Germany, Iran and Turkey.”
This information is useful, but I would like to know more about our nutritional problems in order to adjust my diet as much as possible towards a healthier diet. Fortunately, this is possible. A little earlier, the European Epidemiological Journal published the European part of the 2017 Global Disease Burden Study, and our country has been given a lot of space.
The “diagnosis” that Russia puts in this article is not very pleasant for us. 30% of deaths from myocardial infarction, cerebral strokes and other cardiovascular diseases in our country are associated with malnutrition.
If we look at such data in other European regions, we will see that it is very much. For example, in Western European countries, this figure is two times lower and amounts to 14.2%. In Central Europe, such a mortality rate is 25.9%. But among the countries of Eastern Europe (as a rule, they were republics of the USSR), we look almost the best. The exception is Estonia, in which this figure is 28.3%.
WORKING ON ERRORS
It is important that this article highlights five major mistakes in the nutrition of Russians. Let's go through each and try to understand how to fix them.
Need to start with the diagnosis, and here will help you table. In bold, it highlights the five major nutritional risk factors for our country. In the last column you will see how many products from each group you need to consume. Now compare these figures with your style of nutrition: do you fit into these norms? If not, you need to work on the bugs to make your diet more useful. How to do this?
If you eat whole grains a little, then:
do not buy wheat bread from high-grade flour;
buy bread from low-grade flour, and even better with a high content of wallpaper or whole-grain flour, or with the addition of bran;
give up semolina, eat less rice porridge;
from porridges, choose those that are made from whole grains (buckwheat, oatmeal, barley, etc.);
better are the porridges that need to be boiled, and not just brewed with boiling water;
enter bran into your diet, add them to sour-milk drinks and juices;
buy sprouted grains or sprout them yourself.
If you consume few nuts and seeds, then:
make it a rule to eat handfuls of nuts every day, any will fit, but it is better that they are different (walnuts are obligatory);
It is better to buy nuts in the shell and clean it yourself, so they better preserve nutrients;
nuts are best eaten raw and unsalted;
replace all the nuts with sunflower seeds is not worth it;
from the seeds is best to choose pumpkin.
If you eat little fruit, then:
try to eat a variety of fruits and berries;
in season it is better to eat fresh fruit, but when they are not there or they are very expensive, you can eat frozen ones;
dried fruits are also suitable, but only if they are made without the addition of sugar;
juices are not substitutes for fruit;
jams, jams, compotes and other preparations also do not replace fruits and berries, eat them as little as possible.
If you consume few foods with omega-3 fatty acids, then:
Be sure to eat fatty sea fish – at least once a week, and preferably 2 times;
fish from cold seas caught during the cold season contains more omega-3 acids;
omega-3 is also available in lean fish, but in smaller quantities, you need to eat such fish at least once a week;
give preference to fresh or frozen fish;
better whole fish, gutted or carcass, and not semi-finished products from it (filet, carcass without skin, minced meat, meatballs, etc.)
canned food and pickles from fish are rarely allowed when it is not possible to eat a dish of fresh or frozen fish;
a lot of omega-3 in cod liver, you can eat it by 1 tsp. in 3-4 days.
If you consume a lot of salt, then:
less salt when cooking;
do not add salt during meals, remove the salt shaker from the table;
do not buy and do not pickles, pickles, canned and smoked;
use spices, spices, natural vinegar and lemon juice instead of salt;
buy expensive salt (colored, sea, enriched with potassium or any other) and use it very economically.