In Moscow, at the information and consulting center of the National Health League, leading Russian gastroenterology experts discussed the problems of malnutrition, its impact on the health of children and adults, and also gave recommendations on how to eat properly.

The first (and perhaps the most painful) topic discussed was the excessive consumption of sugar-containing drinks (Coca-Cola, Pepsi, Fanta, Sevenap and their various analogues) by residents of our country and especially children.

Traditionally, this problem is associated with the United States and the American habit of fast food. The situation there has now reached a critical level: the Senate wants to increase taxes on such drinks and use the proceeds to fight obesity in children. Polls show that up to 70% of the population supports this initiative.

Of course, put it in already childhood the basics of diabetes and heart disease are no joke.

The history of sugar-containing drinks, as one of the discussion participants, Konstantin Ivashkin, said, dates back to the end of the 19th century. Then Coca-Cola was patented as medicine and also contained cocaine. It was recommended in particular as a cure for impotence, and also as a substitute that people who use morphine or other drugs can switch to.

Since then, the composition of the liquid has changed, but it has not become useful or safe. One glass of sugar-sweetened beverage contains the equivalent of 10 teaspoons of sugar. Of course, it should be impossible to drink such syrup - drinking it causes a gag reflex. To avoid this, manufacturers add orthophosphoric acid to the “solution” - this, in turn, blocks the reflex.

This is the solution that lovers of cola and similar drinks use. An overdose of sugar is especially dangerous for children. It provokes the appearance of polyps in the stomach and liver area, as well as non-alcoholic fatty liver disease in children and adolescents.

These diseases were traditionally considered to be the lot of adults suffering from overweight.

But in addition to sugar-containing drinks, there are many other, no less serious nutritional problems for adults and children.

As a professor from St. Petersburg said, in recent years There is an intensive increase in the number of chronic diseases in children, and in the foreground among them are diseases gastrointestinal tract, the number of which has increased significantly over the past ten years.

The statistics are truly disappointing. Thus, the incidence of diseases of the digestive system has increased by 2.5 times, diseases of the bones - by two times, diseases of the endocrine system - by two times, and the number of children with excess body weight - by 4 times! These are statistics for St. Petersburg, but the nationwide trends are generally the same. Overweight affects 22-33% of all children; this problem is more common among boys. At the same time, another problem is developing - the number of children with malnutrition (low weight) is growing.

What is the reason for this situation? It lies precisely in poor nutrition.

Surveys have shown that 10% of high school students do not eat once a day hot food: On weekdays they live on snacks. In addition, children and the current younger generation in general do not actually know what lunch is. When asked about it, they explain that it is some kind of meal in the middle of the day. The fact that traditionally a person should take the main amount at lunch daily value food, and it should consist of three courses, has already been forgotten. Children eat “Russian fast food” - bread with sausage or cheese. This leads to obesity in the rapid phase, as well as gastrointestinal problems and constipation in the long term. The normal functioning of children's (and adult's) bodies is hampered by malnutrition of vegetables, fish, and dairy products.

However, the popularity of “ready-made” products also poses a danger. Often they natural ingredients replaced by dyes, and animal proteins, necessary for a person, - vegetable. Novosibirsk nutritionist Yakov Novoselov spoke about medical research products that have shown that

more than 60% of food sold in stores (including meat, drinks, milk) does not meet medical quality standards.

And the same sausage on average contains only 20% meat, and half of this “meat” is fats and collagen.

At the same time, current legislation does not give doctors leverage over food manufacturers, who simply seek to optimize production in their own way and obtain maximum profits.

Actually, all these statistics pose only one question to us - how to eat right?

Healthy nutrition is determined by two aspects: the nutritional value of the product and its hygienic safety. With the second point, we ourselves cannot do anything; only supervisory government agencies can help us, and in this sense they are coping with their task - we do not hear news about mass poisonings and infections so often.

Therefore, we are left with the first thing - ensuring nutritional value our food.

It should be noted here that properly balanced food is not for rich people. Expensive products can be harmful, but cheap ones (cabbage, turnips, carrots) can be healthy, rich in vitamins and can successfully replace imported fruits and vegetables.

The chairman of the discussion, Academician of the Russian Academy of Medical Sciences Vladimir Ivashkin, formulated three principles of proper nutrition.
The first is the quality of food, that is, its diversity.
The second is the amount of food, that is, moderation: doctors recommend getting up from the table with a feeling of slight hunger.
The third is regularity of nutrition, that is, the rhythm of meals. Sometimes this aspect is even more important than the first. The regime disciplines the body and streamlines the production of substances necessary for the digestion process.

It should be remembered that food is not medicine. Proper nutrition You cannot practice it in a course, like tablets, for a week, a month or a year. It must be constant: this is the only way to protect your body from problems in the digestive system and from the constant discomfort that they cause. All recommendations for eating healthy food should become a habit for many years of life.

As for the menu, the formula “Shchi and porridge is our food” largely remains true.

For breakfast it is recommended to eat porridge, for example buckwheat porridge with vegetable oil and milk or fermented milk products. Lunch should consist of several courses. The healthiest salad is the classic Russian vinaigrette with herring. For starters, cabbage soup, borscht and vegetable soups are useful. The second course should be meat - not sausages, but meat dish homemade. Several times a week, meat can be replaced with fish. Good dessert there will be an apple and yogurt. Recommendations for dinner are similar to lunch, but it should be less plentiful and include vegetables and fruits. At night it is useful to drink a glass of kefir with probiotics - bacteria that promote digestion.

If you still can’t have a full lunch, the “snack” should include yoghurts and fruits, not bread and sausages.

Real meat products should be an essential part of the diet, especially for women who often suffer from anemia (low hemoglobin levels) due to menstruation. Meat and meat products (especially liver) - the only sources replenishment of hemoglobin.

Dairy products are critical for maintaining calcium levels in the body, the lack of which will certainly affect mature age. For optimal maintenance Calcium balance in the body is good to drink at least a glass of milk a day, eat 70-80 g of cottage cheese and a piece of cheese.

Healthy eating is not a heavy cross to bear, but a gift you give to yourself and your body.

A healthy diet will bring not only external slimness and beauty, but also a healthy digestive system, which undoubtedly improves the quality of life. It is unlikely that the pleasure of sausage and soda can be compared with the discomfort of constipation, diarrhea and intestinal colic, which over time develop into very serious diseases, including cancer.

In 2011, there were 850 thousand obese people in Russia, in 2016 - already 1.24 million. It turns out that in just 5 years the number of overweight residents increased by 45%. Main reason Such a situation is due to poor nutrition.

Every day I go to the store and see how people put sausages, sweets, white bread, sauces and other “harmful things” into their carts. Delicious food helps to break up the dull routine, and you don’t want to think about the sad consequences for your health. In vain.

Why do people eat junk food

Most people know about the negative consequences of poor nutrition, read smart books and magazines, and watch TV shows about health. And yet they eat up their stress with sweets, heat up semi-finished products for breakfast, and cook something fatty for dinner.

Interesting! Today there is no shortage of products in stores. Even people with a small budget can buy healthy food. So, raw meat is cheaper than smoked sausage. Cereals, many vegetables and fruits, herbs, fermented milk drinks. But despite this, people are too lazy to cook on their own and continue to buy unhealthy products!

Mostly, the reasons for poor nutrition lie in the head. Although on internal choice The external environment also influences. Why do people deliberately harm their health?

Spread of fast food chains

Just 7 years ago in my city there were only 3 McDonald’s outlets, but today there are more than 10. Plus all sorts of Burger Kings, KFC, chain pizzerias and other eateries have appeared.

Most of my friends work a lot and are very tired. That's why they succumb to the temptation of fast food. After all, the latter offer hearty snacks quickly and at affordable prices.

Interesting fact! In 2017, the leading countries in the number of obese people included, in particular, the USA, Egypt, and South Africa. In these countries, the fast food market is very developed and is popular among the population.

Negative emotions

Junk foods tend to be high in simple sugars and cause a spike in blood glucose. As a result, you experience a surge of strength. With the help of sweets, a person fights not only stress, but also boredom, routine, and a feeling of loneliness.

Money opens access to alternative entertainment: tourism, cinema, theaters and water parks, massage, spa. What advice do they give to poor people? Walk down the street, read books. However, walking through the same places quickly gets boring. Knowledge workers have no desire to strain their tired eyes and read something in the evening. Poor people, whatever one may say, often choose junk food to cheer up.

Accelerated pace of life

People choose the wrong food products and do not follow the diet because they live in a hurry. Useful and delicious dishes, as a rule, you need to cook.

Increased workload often deprives an employee of a legal lunch break. Only in the evening there is a chance to satisfy your hunger.

In commercials, consumers of chips, chocolate and other goodies look healthy and beautiful. Smooth skin, silky hair, sparkle in the eyes, smile. The attitude creeps into the viewer’s subconscious: “If I eat this, nothing bad will happen.”

Traditions

Poor nutrition children begins with family holidays. New Year A birthday party is not complete without Olivier mayonnaise salad, and a birthday party is complete without a cream cake. And in the summer it’s common to go to barbecues with friends and drink beer. Nobody wants to be the black sheep and limit themselves while others are having fun.

And this is not the entire list of reasons why people eat unhealthy foods.

4 types of malnutrition

It’s not just the love of fast food that is harmful to health. What types of malnutrition do doctors and nutritionists identify?

High calorie diet

This is the regular and excessive consumption of high-calorie foods. Both harmful and beneficial. The latter include nuts, honey, dried fruits, butter, Urbech. The body does not have time to expend the calories received from food and stores the excess on the stomach and hips.

Important! Daily norm calories for men engaged in mental work are 2800–3000 kcal, and for women – 2400–2600 kcal.

Unbalanced diet

The same foods can be considered both healthy and unhealthy. The diet should be varied and include all the necessary vitamins and microelements.

Fruits, berries and vegetables are rich ascorbic acid, meat and fish - B vitamins, greens - calcium. In addition, the body needs unsaturated fatty acids, fiber, lactic acid and bifidobacteria.

Violation of the regime

Improper eating habits lead to irregularities:

• a hearty dinner after 19:00;
• constant snacking on the go;
• skipping breakfast;
• alternating hunger strike and overeating;
• consuming products while working at the computer or watching TV;
• Too long or short intervals between meals.

In fact, a person can eat healthy products. However, due to a violation of the regime, food is not digested correctly, and the gastrointestinal tract suffers. For example, during a long break it stands out large number gastric juice. It irritates the mucous membrane and provokes inflammatory processes.

Passion for diets

Severe dietary restrictions are a gross interference in the established processes of digestion and metabolism.

Mono-diets are especially dangerous when a person consumes only one product. The body does not receive enough vitamins and microelements, which affects overall well-being, skin and hair condition. Immunity decreases.

Poor nutrition is the path to chronic diseases

Health problems due to poor nutrition are not inventions of journalists and marketers. There are many scientific works, which confirm the famous proverb: “You are what you eat.” Below I will list common diseases that occur due to poor nutrition.

Obesity

What 100% poor nutrition leads to is excess weight. A group of scientists from Harvard Medical School (USA, 2011) conducted a large-scale study and found out how diet affects weight change in women and men.

People who regularly consumed the following foods experienced obesity:

• potato;
• bakery products made from premium flour;
• sweets;
• red meat and smoked meats.

The average rate of weight gain in people over 50 years of age with this diet is 0.5 kg per year. And also the risk of obesity increases with lack of exercise, late dinners and long intervals between meals.

Diabetes mellitus type 2

90% of cases of the disease are diabetes mellitus of the second, not the first type. The key factor in its development is obesity, which, as we have already found out, occurs due to poor nutrition.

When eating sweet foods, the pancreas actively produces the hormone insulin. If a person is addicted to sweets, the load on the organ increases. Over time, insulin is produced in smaller quantities, and the sensitivity of pancreatic cells to it decreases. This is how type 2 diabetes develops.

Important! According to a scientific article published in the Journal of the Endocrine Society (UK, 2017), obesity in children increases the risk of developing diabetes mellitus 2 types 4 times.

Gastritis, stomach ulcer

Many sources indicate that 85–90% of cases of gastritis and ulcers are associated with the activity of the microorganism helicobacter pylori. Therefore, people mistakenly believe that poor nutrition has nothing to do with it.

Scientists at the Bethesda University of Health Sciences (USA, 2007) conducted a study of how the properties of Helicobacter pylori change depending on the diet of the host. It turned out that a diet high in salt increases the activity of this bacterium and makes it aggressive.

Important! Helicobacter pylori is an opportunistic microorganism that is present in the stomach of most people. However, 90% of carriers of the bacterium do not show symptoms of gastritis. Infection can be caused by disruption of healthy intestinal microflora due to poor nutrition.

Atherosclerosis

Poor eating habits lead to worsening of the condition blood vessels . Scientists at the University of Pennsylvania came to this conclusion. They selected 9 volunteers for the experiment.

At the first stage, participants ate between 08:00 and 19:00, and at the second - from 12:00 to 23:00. It turned out that late dinners lead to increased blood levels of cholesterol and triglycerides.

And also scientists have repeatedly identified the relationship between poor nutrition and other diseases: liver and kidneys, nervous system, bones, thyroid gland. Junk food also causes harm in the short term. Due to a lack of certain vitamins and microelements, a person is easily irritated, gets tired quickly, and has problems with skin and hair.

People have always been interested in nutrition issues, but today all problems associated with eating food are becoming extremely relevant. The availability of various products allows each person to plan their diet based on the needs of the body and personal taste. We often hear information and statistics in the media about overweight people, we know what consequences obesity leads to, and why it occurs in the first place. We often meet obese people on the street, eating fast food on the go, and they seem to be completely uninterested in food culture.

But why is there so little information about malnutrition? For what reasons do people refuse or cannot eat food, and what does malnutrition lead to? How to avoid the consequences that arise when malnutrition? Let's try to understand these issues.

What is malnutrition?

Malnutrition is an insufficient supply of calories and nutrients to the human body. Malnutrition is caused by deficiency or inadequate nutrition. There can be many reasons why a person is malnourished. This includes a lack of funds to purchase food, limited access to quality food, mono-diets, a targeted reduction in calories and food volumes in order to lose weight, as well as others. An unbalanced diet is one of the causes of malnutrition, because the body does not receive enough required quantity protein, fats and carbohydrates, vitamins and minerals.

Healthy, adequate nutrition will allow the body to function properly, prevent, and often eliminate, most problems and diseases. But still, what does malnutrition lead to?

Consequences of malnutrition

Our body works the way we feed it. It sounds corny, but it's true. After all, all the necessary energy useful substances, we get from the food we receive. And if the body lacks any elements or substances, its work is disrupted and a number of problems appear. We'll talk about them.

• Low energy level. The body needs calories to function. If we receive enough of them and spend them correctly, we feel comfortable. If the calorie content of the food does not meet the needs, and energy expenditure exceeds intake, the person experiences fatigue, irritability, and is in a bad mood.
• Efficiency, mental and physical activity decreases. Any actions cause discomfort, the rhythm of life becomes passive. Agree, it will become more difficult to work and live a full life.
• Hair loss. Hair is a reflection, an indicator of human health. Insufficient supply of vitamins and other elements weakens them, leading to excessive hair loss and fragility.
• Constant feeling of hunger. Thoughts about food or at least a snack will accompany you always and everywhere, and you will not be able to concentrate on important issues, affairs and problems.
• Hormonal imbalance. This condition is the cause of many diseases in men and women, and its elimination takes a long time and requires a lot of effort.
• Sleep is disturbed. Due to constant malnutrition, the quality of sleep deteriorates, the phases of deep sleep are reduced in time and frequency of occurrence. Lack of sleep is the cause of rapid fatigue.

We can talk for a long time about what does malnutrition lead to? consider each organ and possible changes in it. To prevent the above problems from occurring, take care of the right things, taking into account your rhythm of life and activity. And the company will help you organize your diet, take care of a varied and healthy menu with delivery of dishes to your home or office.

We usually associate poor diets with fat, but there are a number of health consequences closely linked to dietary deficiencies. Of course, you will notice weight gain, but sometimes a visit to the doctor may be necessary. Cardiovascular diseases are not visible to the eye, like folds on the sides, but require even more attention. To protect your health and understand which diseases may be related to diet, learn this information from nutrition experts.

Osteoporosis

Osteoporosis occurs when bones become brittle and weak. There are several different risk factors that can lead to the development of osteoporosis. Some of them are related to nutritional deficiencies, such as lack of calcium and vitamin D, as well as excessive alcohol consumption. The best sources of calcium are plant foods, as well as low-fat milk and yogurt. However, if calcium and vitamin D levels are too low, vitamin supplements may be needed.

Eating disorders

Poor nutrition can lead to symptoms of an eating disorder. Severely limiting the number of calories consumed causes obsessive thoughts and behavior associated with an excessive desire for thinness, bordering on anorexia. If you deprive your brain of the nutrients it needs, you may also end up overeating, and the feeling of shame afterwards may make you want to get rid of the food. This can cause inflammation and create a vicious circle. The body has ways of compensating for dietary restrictions, so the wrong diet is guaranteed to take a toll on your physical and mental well-being.

Chronic constipation

Constipation may not seem like a serious problem to you, but if the condition turns out to be chronic, it can significantly reduce your quality of life. Can lead to constipation various factors, among which is an insufficient amount of fiber or water in the diet. Plant products like fruits, vegetables, whole grains and legumes are full of vitamins, minerals, phytonutrients and fiber. It is recommended to eat up to thirty grams dietary fiber per day, but many do not receive even half required quantity. Increase your fiber intake gradually to avoid bloating and gas. Remember that water is essential for proper digestion, so as you increase your fiber intake, increase your fluid levels.

Obesity

The body must receive a balanced amount of macronutrients, micronutrients and electrolytes. If there is no balance, you may face systemic disorders such as obesity. Metabolism is a complex process that is directly related to nutrition.

Dark urine with a strong odor

If you feel thirsty, urinate more often, and notice that your urine is dark and has a strong odor, this indicates a lack of fluid. Skip soda, sugar-sweetened coffee, and energy drinks—drink water, sugar-free tea, or skim milk.

Increased risk of breast cancer

Numerous chronic diseases are the result of decades of poor diet and lack of activity. For example, breast cancer can be prevented by avoiding alcohol consumption.

Digestive disorder

Some foods have a negative effect on the esophagus, which leads to increased heartburn. These products include chocolate, caffeine, mint. Acidic foods aggravate indigestion.

Increased risk of cardiovascular disease

A poor diet with excess sugar and saturated fat has been linked to plaque in the arteries, leading to heart attack, stroke, abnormal blood lipid levels, or atherosclerosis.

Diabetes

All foods are processed in the body into sugar, the only exception being pure protein, which is used differently by the body. However, the most dangerous is pure sugar - it is used by the body faster and causes a spike in glucose.

Depression

It is important to understand that a diet rich in healthy fats, omega-3 fatty acids and nutrients, may also affect mood. A lack of omega-3 and magnesium leads to depression, mood swings and general gloominess. Good sources healthy fats are salmon, cod, fish oil, walnuts, chia or flax seeds.

Hair loss

Insufficient protein intake can lead to damage to the hair structure. Lack of iron leads to the same situation. To keep your locks long and strong, try to eat a balanced diet.

Liver diseases

Liver disease may not be related to alcohol consumption. This is a disorder caused by sugary drinks, processed foods, and foods rich in saturated fat.

Poor wound healing

Not getting enough protein, calories, or vitamin C can cause delayed wound healing. Try to eat lean protein, and also monitor your intake of vitamin C. There is a lot of it in bell pepper or Brussels sprouts.

Anemia

To prevent anemia, try to include iron-rich foods in your diet - spinach, lean protein, beans, prunes, lentils and tofu. If necessary, use food additives. You can consult your doctor about this. In addition, you should eat less fast food and empty calories.

Weakened immune system

A weakened immune system may be associated with a poor diet. Due to nutritional deficiencies, your body reacts less well to infections and is unable to protect itself from disease. Add protein, zinc, vitamin A, C and E to your diet. To get them, eat chicken, eggs, meat, tofu, seafood, nuts, seeds, greens, citruses, avocados, peppers.

Brittle nails

If you suffer from brittle nails, this indicates a lack of fruits and vegetables in your diet. Research has shown that only twelve percent of adults eat enough fruit and only nine percent eat enough vegetables.

Acne

A diet rich in processed foods and sweets can lead to acne because such foods fuel inflammation. Most often, the source of the problem is cow's milk, fast food and semi-finished products. Give up white bread, potatoes and junk food, eat whole grains, sweet potatoes, beans, vegetables.

Goiter

Goiter is aggravated by eating a large amount of meat, as well as by excessive alcohol consumption.

Stomach ulcer

An ulcer does not appear due to nutritional deficiencies, but because of them it may well become aggravated. The stomach is already acidic, and some foods increase acidity to critical levels. For example, caffeine, spicy and fried foods act this way.

Dental problems

Enamel destruction, periodontitis, caries and other problems can be associated with dietary deficiencies. If you eat a lot of processed foods and constantly drink soda, your teeth will inevitably suffer.

Question: What advice can you give to people who want to lose weight?

Answer: Hello, Ksenia Sergeevna! We constantly talk about moderation. I don't think people know what moderation is. You can eat foods that you really like, but eat a little less of them. It is not at all necessary to abandon them completely. Don't even think about giving them up! It’s better to try to diversify your favorite dishes with others that are no less tasty and healthy.

Question: Doctor, have you ever violated your diet?

Answer: Hello, Alexandra! I became a nutritionist not because I love studying nutrients, but because I love to eat. Ironically, while I was writing the article about stomach shrinkage, my own stomach was expanding. I gained 9 kilograms! My cholesterol level was 238! I realized that I was not following my own recommendations. I got a wake-up call after checking my cholesterol levels. In a month, I lost 5 kilograms and my cholesterol level dropped to 168. A bowl of healthy oatmeal every morning played a key role. I added a handful of almonds, pistachios, walnuts, pecans, as well as some cherries, raspberries, and pomegranate to the oatmeal. Every day I ate this healing food. In addition, I ate three pieces of oily fish a week. I also studied physical activity half an hour every day. What is very important is that I did not give up any of my favorite dishes. In fact, on the day I was going to check my cholesterol levels again, I stopped by a friend of mine who had prepared a lunch of pork chops and various sauces. I ate one chop and realized that perhaps this was not the best good idea on the day I'm going to check my cholesterol levels. But the best part was that my cholesterol levels dropped by 70 points. Imagine what my cholesterol level would be like if I didn't eat the pork chop first!

Question: What are your views on hormones and menopause? Do they slow down aging?

Answer: Good day! The concept of estrogen replacement therapy is based on this. The only difficulty is side effects this concept, which potentially increases a woman's risk of heart disease. There are estrogen-rich foods that can help keep your skin nice and soft. Soy is good source these substances. Beans and legumes mainly contain large amounts of phyto-estrogens. Flax is also a source of these substances. The main thing is that these products should be consumed throughout your life, and not wait until you are 50 years old. Start eating these foods from childhood, but in moderation. Many people believe that the more soy or other foods they eat, the healthier they will be. In Japanese culture, for example, soy is not a staple food. A handful of green soybeans and a small amount of tofu will be enough. You don't have to eat a whole kilogram of tofu. A lot doesn't mean it's useful.

Question: How much do genetic data influence the aging process? Is there anything you can do to control your genes?

Answer: Hello, Yulia! I'm no expert in genetics, but what I find really surprising is when it's hard to tell who's the daughter and who's the mother. So of course genes play a role important role. But I also believe that, along with their genes, mothers pass on their behavior habits to their children. healthy image life.