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Healthy nutrition rules

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Healthy nutrition rules

  1. 1. Helathy Nutrition Rules IT&S HSE presentation For 2009-03
  2. 2. Killers number 1&2
  3. 3. Killers number 1&2 <ul><li>80% of coronary heart disease and 90 percent of type 2 diabetes could be prevented by improving diet and exercise habits (Harvard School of Public Health's department of nutrition) </li></ul><ul><li>30-40%% of all cancers are directly linked to diet and exercise (American Institute for Cancer Research (AICR) ) </li></ul>
  4. 4. Breakfast
  5. 5. Evening/Night Keep Silent
  6. 7. Water <ul><li>More than 2.5 liters </li></ul><ul><li>Before you eat. </li></ul><ul><li>Can not be replaced by other drinks </li></ul><ul><li>NaCl – 1-2 g/day is enough (in vegetables) </li></ul>
  7. 8. Alcohol limit? Zero <ul><li>in 2005/06, there were 187,640 NHS hospital admissions among adults aged 16 and over with either a primary or secondary diagnosis specifically related to alcohol </li></ul><ul><li>in 2005, 6,570 people died from causes directly linked to alcohol consumption, of these just under two thirds (4,160) died from alcoholic liver disease. </li></ul><ul><li>(The UK Health and Social Care Information Centre) </li></ul>
  8. 9. ω−3,ω−6,ω−9 vitamins A,D,E,K etc <ul><li>Olive oil </li></ul><ul><li>Corn oil </li></ul><ul><li>Hazelnut oil </li></ul><ul><li>Walnut oil </li></ul><ul><li>Flax/Linseed oil </li></ul><ul><li>Pumpkin seed oil </li></ul><ul><li>Rice bran oil </li></ul><ul><li>Sesame oil </li></ul><ul><li>Palm oil </li></ul><ul><li>Soybean oil </li></ul><ul><li>Rapeseed oil </li></ul><ul><li>Sunflower oil </li></ul><ul><li>Peanut oil </li></ul><ul><li>Cottonseed oil </li></ul><ul><li>Coconut oil </li></ul><ul><li>Fish oil </li></ul><ul><li>Butter </li></ul>
  9. 10. Nuts > Fish > Meat 14 Hazelnuts 19-25 Fish 25 Peanuts 23 Lentils 21 Red beans 21 Almond 20 Cashew 22-25 Cheese 25 Beef, poultry Protein, % mass Product
  10. 12. Disbacteriosis & Helminthosis <ul><li>Hygienic issues </li></ul><ul><li>Sweets </li></ul><ul><li>Porc, raw fish, oysters, shrimps </li></ul><ul><li>Lack of dietary cellulose (fiber) </li></ul><ul><li>Antibiotics </li></ul><ul><li>Green legumes </li></ul><ul><li>Garlic, onion, horseradish, radish </li></ul><ul><li>More water </li></ul>
  11. 13. Less of processed – More of raw <ul><li>K eep </li></ul><ul><li>I t </li></ul><ul><li>S imple </li></ul><ul><li>S illy </li></ul>
  12. 14. Bread or grains? <ul><li>To give you an idea of what processing does to the vitamins and minerals in grains, </li></ul><ul><li>turning brown rice into white rice destroys: </li></ul><ul><li>67% of vitamin B3 </li></ul><ul><li>90% of vitamin B6 </li></ul><ul><li>50% of the manganese </li></ul><ul><li>60% of the iron </li></ul><ul><li>all the dietary fiber </li></ul><ul><li>all the essential fatty acids </li></ul>
  13. 15. Variety Rg Ds Mt Hs Bh Sg Db Rf ** Ac Ra Fr Rn At Po Bi Pb Tl Hg Au Pt Ir Os Re W Ta Hf * La Ba Cs Xe I Te Sb Sn In Cd Ag Pd Rh Ru Tc Mo Nb Zr   Y Sr Rb Kr Br Se As Ge Ga Zn Cu Ni Co Fe Mn Cr V Ti   Sc Ca K Ar Cl S P Si Al   Mg Na Ne F O N C B   Be Li He   H


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