(My) Rules of healthy nutrition

1.Rejection (limitation) of cow milk.

  Cow milk as its name indicates is a feed for calves (necessary for instance to the growth of horns and hooves) and not for people. Cow milk is milk of casein kind. To digest casein we need enzyme - rennin, which is not generated by the organism of an adult, in connection with it milk is heavy product, aftermath of it results in distortion of digestive system functioning. Furthermore cow milk is allergenic (the most allergenic is ß-lactoglobulin fraction), contains animal fats causing increment of cholesterol and calcium rinsing from organism. Absorption of calcium from milk is worse than for example from vegetables or nuts, because of worse proportion with other compounds needful to calcium absorption.
  In case of fermented dairy products (natural yogurts, kefirs, cottage cheese, cheese) they are recommended because contained in them bacteria have accomplished "the job" for our digestive system and these products have been already predigested before consumption. Additionally they contain "microbes", which are friendly for our intestinal flora, especially advised after antibiotic treatment. 

2. Rejection (limitation) of white flour.

  White flour is a refined product and in connection with this it is lacking in vitamins and mineral salts (it contains marginal amounts of such components and it is artificially enriched) in composition of cereal grains starch and areola are included. In case of white flour areola is removed. Vitamins and mineral salts contained in areola allow decomposition and absorption of starch by us. So white flour and products made of it (white bakery products, pastries, biscuits) are practically source only of calories (sugars) and high glycemic index. In further consequence organism needs vitamins and mineral salts to decomposition and absorption, taking them from the reserves of our organism. 
  The best solution is consumption of products obtained from unrefined flour that is wholewheat flour, Graham flour, or thickly-milled flour. It is also recommended to eat products obtained without yeast use.

3. Rejection (limitation) of sugar and aspartame.

  Sugar as well as flour is a refined product received in our country from sugar beets. In contrast to beets sugar is totally missing biologically active substances-vitamins, mineral salts, plant hormones and ferments. Sugar obtained from sugar beets in accurately refined, filtrated and crystallized. Often used trick in sugar production is whitening with the aid of calcium chloride which is a poison. Refined edible sugar is saccharose - the source of calories and high glycemic index. Similarly as in case of white flour, in further consequence organism needs vitamins and mineral salts to decomposition and absorption, taking them from the reserves of our organism. In relation of high consumption of it, sugar is one of the main culprits of diabetes (what is shown in morbidity statistics in highly developed countries). One should remember the source of sugar is not only edible sugar but also (or maybe first of all) pastries, candies, drinks and biscuits.
  Aspartame, main ingredient of commonly applied sweeteners, is one of the most dangerous chemical compounds added to nourishment. Aspartame consists of three compounds: aspartic acid, phenylalanine and methanol (which is an auxiliary substance in aspartame obtaining). The most harmful is the last one (its remains are not completely removed from aspartame) because it decomposes to formic acid and formaldehyde - highly toxic neurotoxin. Sources of aspartame in food are: multivitamins, sugarless chewing gum, instant cocoa, medicines, drinks, sweeteners, drinks with tea, glazes, yogurts, jellies, fruit and milk drinks, dietetic drinks, instant coffee and tea, purgatives, frozen desserts, coffee drinks, mint drinks, breath refresheners.
  In substitution of sugar (saccharose) and aspartame I would recommend the use of fructose, available in every store with health food and in big shopping malls. Fructose is a sugar sweeter than saccharose, in connection with it we use it less, and furthermore it has very low glycemic index. I also find beneficial the consumption of natural honey (apart from its glycemic index), of course in reasonable amounts. In its composition it contains many valuable biologically active substances.

4. Rejection (limitation) of salt and sodium glutamate.

  Limitation of salt (sodium chloride) and sodium glutamate (monosodium glutamate) consumption decreases the hazard of artery hypertension. Sodium increases blood pressure in many people. Especially people with artery hypertension and people from families where it occurs should limit the consumption of salt. Besides sodium is conducive to obesity, causes some diseases of heart, kidney, skin, causes stoppage of water in organism what increases circulatory system load. Daily salt consumption ought not to exceed 6 g. Current consumption is much higher. So one should quit additional salting before the consumptions of meals and limit salt adding during cooking. Monosodium glutamate is a substance added to food as so-called flavor strengthener. This substance is strongly allergenic, it also may be the reason of headaches, suffocation fits and face redness. One should also remember that much salt, and especially monosodium glutamate is included in such products as: meat cured products, instant soups, seasoning mixtures.

5. Drinking of liquids before a meal or two hours after it.

  Drinking of liquids during a meal causes diluting of digestive juices and disorder of digestive processes. The habit of liquid drinking during meals leads to formation of gas, flatulence and constipation. To make ourselves accustomed to lack of liquids during a meal (when we feel dryness in mouth) we should "rinse" mouth in the course of a meal. Avoidance of liquid drinking during a meal has an advantage for people with overweight. During "dry" eating we eat less meal, and thanks this we will provide the organism with fewer calories.

6. Exact biting and chewing of consumed food. 

  First digestion takes place in mouth. Exact biting and chewing and mixing consuming food with saliva in further consequence allows more précised and faster digestion by digestive juices, thanks this food "entering" stomach faster "leaves" it.

7. Consumption of products with low glycemic index.

  High level of insulin in conducive to gaining weight. This high level is associated with consumption some groups of carbohydrates which increase momentary glucose level in blood serum in rapid and significant way, in other words they have so-called high glycemic index (glycaemic Index) (higher or equal 70), while consumption of with low glycemic index causes slow and relatively small increment of sugar level, and what is tied with it - small insulin burst, so such products are not allied of gaining weight. It is worth to remember processing of food products (heat treatment, heat treatment time) increases their glycemic index. 

8. Taking much exercise on fresh air.

  "Nothing destroys organism so much as long-lasting physical movelessness" - said Greek philosopher Aristotheles. Move is a source of health, while move on fresh air is a source of good condition and healthy heart. Sports most "friendly" for our organism are: swimming, rowing and running.

9. Avoidance of excessive amount of cholesterol.

  Animal fats lift up cholesterol level in serum and increase blood coagulation. Products rich in cholesterol also lift up cholesterol concentration. Plant oils do not show such action. Replacing animal fats by plant oils (especially cold-pressed olive oil is recommended) we should remember that general fat consumption should be lower than it comes of nourishing habits. High fat content unfavorable for health is located in fat meat, fat cured meat products, ice-cream, cakes, cream, chips. Preparing meat to consumption separation of visible fat is advised. Among different culinary techniques worth recommendation is cooking and roasting without fat (on grill). Spreading butter on bakery products do it with thin layer.

10. Consumption of unprocessed products containing natural vitamins, mineral salts, dietary fiber (fibre), Essential Fatty Acids.

  Fresh and unprocessed vegetables and fruit are the best and irreplaceable by any preparations source of vitamins, minerals, dietary fiber as well as less-known compounds as: bioflavonoids, substances similar to vitamins and not occurring in composition of vitamins and minerals antioxidants. Because of high content of dietary fiber, water and minimal fat content (except coconut and avocado) caloric value of unprocessed vegetables and fruit is lower in comparison to other products. Unprocessed vegetables and fruit should constitute addition to every meal. Worth recommending is use in our menu frozen vegetable and fruit products (especially during winter-spring period) and soured vegetables. The best source of Essential Fatty Acids (so-called vitamin F) are flax seeds, cold-pressed flax oil, cold-pressed rape oil, food of sea origin, cold-pressed olive oil, cold-pressed other vegatable oils, nuts, because of content of characterizing with the highest value and biological activity of fatty acids belonging to omega-3  and omega-6 family. 

11. Avoidance of plants collected beyond their vegetative period (early vegetables). 

  All plants collected beyond their vegetative period have different composition (e.g. lettuce, tomato, Chinese cabbage). Instead of sugars and proteins they contain semi-products - e.g. nitrates, which in result of biochemical processes within several hours turn into nitrites, which in mouth create carcinogenic nitrosoamines. 

12. Use butter instead of margarine.

  Margarine on contrary to butter is a synthetic product, obtained in result of hydrogenation of plant fats, in result of what trans isomers are formed (they are known because of their carcinogenic "abilities" and increase of bad cholesterol level in blood) through specific abilities - they cause impermeability of cell membranes. Additionally margarines are enriched with synthetic vitamins A, D, E and K, which, in contrary to natural vitamins contained in butter, are hard absorbed. But we also should not exaggerate with butter because of the content of bad cholesterol. 

13. Consumption of 4-5 meals a day without "power-ups" between meals.

  At least 3 meals a day are advised but it is much healthier to eat 4-5 meals based on low-calorific products. Regular mealtimes are important. Starving mixed with consumption of 2 hearty meals causes "deregulation" of metabolism in organism. We should not eat to "full-up", and only to fulfill hunger. If breaks between meals are too long we can eat something low-calorific e.g. an apple, natural yogurt or drink water. "Power-ups" between meals are additional redundant calories. 

14. Consumption of the last meal the latest 2 hours before going to sleep.

  The last meal ought to be eaten at least 2 hours before going to sleep. In that way we can prevent difficulty with falling asleep caused by intensive work of digestive system.

15. Consumption of at least 1 liter of noncarbonated (still) water with lemon a day.

  Water brings with itself many advantages for organism, under condition of its appropriate quality and purity. Water is a drink totally lacking calories, in connection with it in low-calorie diet more than a liter a day is advised. We should not exaggerate with mineral water. If we drink it, it ought to be noncarbonated (still) mineral water because carbonated (spakling) drinks stimulate appetite. Addition of lemon with peel brings with it natural vitamin C, bioflavonoids, microelements and plant hormones. While drinking we should remember to consume water before or 2 hours after a meal. 

16. Limitation of consumed coffee and ordinary tea.

  Coffee and tea are beneficial for health and when they are drunk in amount no bigger than 2 glasses a day and without sugar. In such amount they positively affect circulatory system and brain. Worth advising is green tea which contains in its composition many essential for our organism elements. Green tea purifies blood, strengthens teeth, possesses bactericidal properties, acts against calculi in liver, kidneys and bladder, decreases blood pressure, decreases bad cholesterol level. Black teas are little recommended because of tannin content. We should also not forget to avoid drinking tea and coffee which have been standing several hours after brewing - harmful substances are formed in them.

17. Limitation of consumption of food with addition of artificial dyes, preservatives and other synthetic additives.

  Synthetic food additives have been mass-added for up to 20 years; they arouse many controversies. Many of them have been withdrawn from use, others have been presumed harmful, finally others presumed suspicious of carcinogenic or allergenic action, what means when they are used we should keep special attention because they may be dangerous for health. Chemical food additives may improve its look, flavor, change color, consistency, prolong shell-life, that is cheat our senses: taste, smell and sight. To the most "suspicious" belong: E 127 erythrosine, E 131 patent blue V, E 142 green S, E 211 sodium benzoate, E 221 sodium sulphite, E 250-252 sodium and potassium nitrates and nitrites, E 310 propyl gallate, E 320 butylated hydroxyanisole (BHE), E 321 butylated hydroxytoluene (BHT), E 338 phosphoric acid, E 621 monosodium glutamate, E 951 aspartame, E 954 saccharin.

18. Avoidance of smoking and cigarette smoke inhaling and avoidance excessive alcohol amount.

  "Active" smoking as well as "passive" one devastates vitamin C. Smoke from a smoked cigarette destroys about 25 mg of vitamin C in organism. Cigarettes are also one of the best "allied" of tumor diseases. Alcohol is a rich source of energy, does not contain any essential nutrients, and in people with increased pressure of triglycerids it favors its further increase. It also lifts blood pressure. Frequent consumption of even moderate doses may lead to addict. People drinking alcohol more often fall in liver cirrhosis, degeneration of cardiac muscle, tumors and other diseases. If we want to drink alcohol it ought to be wine (especially red wine from eglantine which is recommended), if need small amounts of beer.