And it won't be pills, but labels
Forewarned is forearmed. If a fat man knows about all the nastiness and calories that are in products, he will probably think about his future prospects - this is what the experts of the National Research Center "Healthy Nutrition" reasoned, who propose the introduction of expanded labeling for all industrial edibles presented in our stores. This simple measure, experts are sure, will put a barrier to the spread of the obesity epidemic in Russia.
If you realize the real rate of spread of the obesity epidemic in the country, it's time to shout "Help!" Just think - the incidence of obesity among adults has grown almost 2.5 times in just four years! These are the data provided by Rospotrebnadzor. Therefore, it is time to make people think about what they eat by any means.
According to the experts of the Healthy Nutrition Research Center, there is not so much information on food labels today: you can find out data on its composition and calorie content, as well as the amount of carbohydrates, proteins and total fat. However, very often the presented data are not readable, and the concept of "nutritional value" does not imply the disclosure of all harmful substances that are in products. For example, today Russian laws do not oblige manufacturers to inform consumers about the content of trans fats, which are extremely harmful to the body.
One more point: a rare Russian is well versed in nutritional issues, that is, is able to independently understand whether there is a lot or little of salt, sugar, fat in a product? On this occasion, SIC experts even conducted a survey among consumers, which showed that our people pay attention mainly to the column labeled “shelf life”. Thank God, of course, but this is extremely small, experts complain. “Unfortunately, the food sold in our stores today is mostly a source of empty calories. And this unfavorably distinguishes our country from other countries of the world, where fast food is named the main cause of obesity. However, world experience demonstrates that mandatory labeling helps to reduce the amount of calories and saturated fats consumed, ”says Zinaida Medvedeva, director of the Healthy Nutrition Research Center.
A positive trend is that our fellow citizens are still interested in eating right. Therefore, in recent years, farm products and products marked "eco" have been wildly popular. But, alas - quite often they just fool us with such inscriptions on goods, because there is no law obliging to confirm the environmental friendliness and naturalness of the goods in the country. And anyone can call their products farm products - can you prove that this is not so?
In the meantime, Medvedeva notes, the incidence of obesity and other diseases associated with unhealthy diet is mainly determined by the use of substances such as sugar, salt, saturated fat and trans fats. Therefore, it is about them in the first place that there should be information on the label. “It is important to teach the buyer to pay attention to this“ four ”, and not to attractive packaging of goods and admonitions that the milk has just come from a cow,” notes Zinaida Medvedeva.
By the way, even the World Health Organization is advocating hands and feet for the widespread introduction of such markings. And their effectiveness is proven by studies that have shown that information on potential health hazards on packaging can reduce product consumption by up to 41%!
And yet, it is not easy to introduce such a measure in Russia due to the strong lobby of manufacturers who are very actively resisting the prospect of showing all their cards. It is not surprising: sugar and salt are classified as preservatives that help to significantly increase the shelf life of products, and trans fats also significantly reduce the cost of the production process. Therefore, experts believe, the introduction of extended labeling should become part of the state strategy to combat obesity and be included in the Strategy for a Healthy Lifestyle of Russians. Russians, on the other hand, can only rely on themselves and choose those products on the labels of which the producers voluntarily indicate the proportion of trans fats, saturated fats, salt and sugar.
The traditional model of food consumption in Russia cannot be called "healthy," says the head of the National Center for Healthy Nutrition, professor at Moscow State University. Lomonosov, Doctor of Medical Sciences Oleg Medvedev. In the daily diet of Russians today there is a lot of meat and processed meat products, baked sweets and too few vegetables and fruits.
Moderation in nutrition and a balanced diet are becoming the main recipe for health today, and 30-50% of the causes of diseases (cardiovascular, cancer, sugar, osteoporosis, gout) are associated with a violation of nutritional norms.
The recommendations of Scandinavian scientists are interesting: given the similarity of climatic conditions in Russia and Northern Europe, they can be adopted by everyone who thinks about healthy eating. The latest study points out the importance of consuming foods with a reduced specific calorie content, increased in vitamins and micronutrients, and recommends increasing the proportion of unsaturated fat intake.
Encouraged:
The new norms contain not only strict restrictions, but also some indulgences. So, now you can afford more vegetable oils with a high content of monounsaturated fatty acids - 10-20% of the total energy consumption. (If you are a lady, your age can be called "post-balzac" or you are busy with office work, then your limit is 10%. For a young man engaged in manual labor, the guideline is 20%). We are talking about oils such as olive and peanut, as well as the olives and avocados themselves.
Let's take as a sample a daily food ration of 2000 kilocalories, then 20% of it will be 400 kcal - so much energy you have the right to get from these products. Considering that 1 gram of fat gives us 9 kcal, with health benefits you can eat up to 44.5 grams per day, that is, 2.5 tablespoons of the product.
Consumption of saturated fatty acids (that is, animal and dairy fats, including butter, as well as the so-called tropical oils - coconut and palm) remains within 10%, that is, 200 kcal, or a little more than a tablespoon.
And polyunsaturated fatty acids (the same ones that are found in some vegetable oils and in fatty sea fish) should be 5-10%, including at least 1% - Omega-3 (it is contained in fish oil and affects the functioning of the brain , elasticity of blood vessels, etc.).
Your intake of trans fats, which is found in most fast food items, should be as low as possible. They lead to the occurrence of metabolic diseases, disrupt lipid metabolism, and increase the risk of complications of coronary heart disease. Trans fats are absent in vegetable fats, but are found in butter and beef fat (3-8%). A significant amount of trans fats (up to 48%) is formed during the production of margarines using traditional technology. By the way, for the production of high-quality spreads (with less than 1% trans fat content) today they began to use a new technology - transesterification.
By the way, you shouldn't include more than 5 servings of vegetables and fruits in your daily diet. In one step, you can, for example, count an apple, a large potato, or five cauliflower inflorescences.
Sugar at a rate of 2000 kcal in the diet should be no more than 200 kcal. If you remember that one gram of sugar gives 4 kcal, it turns out that you can eat no more than 50 g or 10 teaspoons (or pieces) of sugar per day. This also includes all sweets, cookies, cakes and other joys. It is worth remembering that a glass of cola or sweetened juice can contain up to 12 teaspoons of sugar - this is a good guideline for self-control.
The share of total consumption of carbohydrates (and this is all flour, including bread, pasta, etc.), cereals and partially vegetables (potatoes, beets, etc.) in the daily diet is 45-60%.
20% of the diet is protein. One gram of protein gives 4 kcal: 100 grams of meat contains 15 to 20 grams of protein, 100 grams of cottage cheese - up to 18 grams. So one good steak of 200 grams and a pack of cottage cheese a day is already the limit. But there are also legumes, which contain protein, and eggs, fish, sausage and other products in which the protein content is about the same.
Scandinavian scientists have raised the RDA for vitamin D from 7.5 mcg to 10 mcg per day for children over 2 years of age and adults, and up to 20 mcg per day for seniors over 75. This is double the amount recommended 16 years ago.
The RDA of selenium for adults is also increased: 50-60 mcg per day (for men and women, respectively) and 55 mcg per day for pregnant and lactating mothers. These numbers should be tracked on the labels of multivitamins and minerals.
Vitamin D is not enough in winter, when there are few sunny days, and selenium deficiency is typical for all Russians, especially the elderly. But it is he who protects us from cancer.
Adults should spend at least 150 minutes per week on moderate intensity activities or more than 75 minutes per week on high intensity activities. Children are recommended at least 60 minutes a day of a uniformly distributed load of moderate and high intensity - running, jumping, playing outdoor games, swimming, etc.
So, if you summarize the advice of the Scandinavians, you should eat varied and not too high in calories - in the daily diet, give up scrambled eggs and lard and fatty delicacies, cakes, mayonnaise, sugary drinks and sweets and lean on vegetables and fruits, lean meats, fish and cereals.
Basically, nothing new and sensational. It is valuable that these scientific advice is based on the principles of evidence-based medicine - the best scientific research conducted in recent years.
Doctor of Medical Sciences, Head of the Department of Pharmacology, Faculty of Fundamental Medicine, Lomonosov Moscow State University, founder of the National Research Center "Healthy Nutrition" Oleg Medvedev. It is very dangerous to underestimate the impact of what we eat on the way we live, and all the more dangerous when it happens not on an individual, but on a national level. The problem has different aspects: ignorance, well-established addictive food habits and a lack of willingness to change them, low income and, as a result, junk food as one of the main joys in life, and others. Not all of them can be compensated for by education, but information is a good start. In countries such as Britain and the United States, not only scientific institutions, but also popular TV channels are engaged in the promotion of healthy (and nevertheless attractive) food and its reasonable consumption. In Russia, alas, this has not yet happened at the mass level.
Oleg Medvedev will tell you why one food seems tasty to us and another disgusting, how the smell, color and shape of certain foods affect the perception of certain foods. Healthy eating is, even if you don’t believe it yet, it’s interesting! Come to the lecture to make sure. Start in 19:30 , admission is free after registration.
We publish quotes from interviews with Oleg Medvedev published by various media in recent years.
“Since the 1960s, the consumption of butter has been reduced. It had to be replaced with something, they began to use margarine. But in order to introduce vegetable oil into margarine, it must be made harder. Its curing method is hydrogenation, that is, “bubbling” with hydrogen at a high temperature.
Consuming trans fats leads to an increase in bad cholesterol, which begins to be deposited on the walls of blood vessels and leads to strokes and heart attacks. Therefore, the global industry began to gradually abandon the use of trans fats. Now trans fats are banned in America, a corresponding decree has been issued in Europe, and in most countries of the world, the use of trans fats has been sharply limited. "
“The Finns have achieved good results. In the early 1970s, they launched a project called North Karelia. This is an area 400-450 km north of Helsinki (we went there, got acquainted with the organizers, the results). First of all, they began to convince housewives that it is necessary to change the diet. As a result, these people have reduced their consumption of butter by 8-10 times. And it happened in Finland, in a northern country where animal husbandry is well developed. And the consumption of vegetable oils increased by almost the same amount. Another significant plus is that the Finns are more socially organized than the Russians. The organizers began to arrange trips to stores with stories, advice on what to take, what is healthier, spent evenings and gatherings in villages, in villages where they prepared healthy food and proved to housewives that it was easy, tasty and in no way inferior to the usual food. And they achieved that mortality from cardiovascular diseases decreased by 7 times. Nobody in the world has obtained such a result. "
“It is advisable to use the principle of a traffic light, so that you have vegetables and fruits of the most different colors. In Finland, now in almost any canteen, in any restaurant there is a large container with freshly cut vegetables: salad, cabbage, carrots ... And this is offered almost free to all visitors. You have to get used to the fact that vegetables and fruits should be present with every meal. "
“This theory was proposed by Professor Spiegelhalter of the University of Cambridge. If we say that an unhealthy, unbalanced diet increases the risk of disease by a certain percentage, then this is of little interest to people, because everyone believes that he will not fall into these percentages. That is, people practically do not perceive this information as relating to them. And the theory of micro-lives translates data onto a different timeline: all life is divided into short sections of half an hour - micro-lives, and what you do during the day affects them. For example, if you did physical education for 20 minutes, you added yourself one micro-life. Eating vegetables and fruits is another micro-life. Eat a piece of red meat - minus one microlife, smoked three cigarettes - minus one, are overweight or sit continuously for more than two hours - another minus one microlife. This is closer to the person, because he associates it with everyday behavior. It's like Tetris where you can type up pros and cons. "
Artificial meat, insects or algae? Perhaps, in the near future, the menu in the restaurant will look exactly like this. The food of the future is one of the main topics of the economic forum in Davos, which took place last week. What are we going to eat, "Ogonyok" found out
Food Crisis, Synthetic Food, Future Accessibility, Liquid Gold: The Economics of Water are all topics in the Davos sections. The main reason not even anxiety, but panic is the growing population of the globe. It could reach 8.5 billion people by 2030, requiring an increase in food availability by 60 percent. The second alarming factor is climate change, which is changing the geography of agriculture. This is stated in a recent report by scientists from the Oxford program "Food of the Future". “We need to produce more food, but 24 percent of all agricultural land is depleted,” says program director Charles Gadfrey.
“Food production has a negative impact on the environment,” continues Charles Gadfrey. “30 percent of greenhouse gases are directly or indirectly related to food production. As food becomes more difficult to produce, food prices will rise 40 percent by 2050. If negative global warming scenarios are triggered, they will grow by 100 percent. "
The way out is to produce more nutritious food with the least expenditure of resources. “It is necessary to replace animal food with plant food. The Earth's population is growing, and it is simply impossible to produce such an amount of meat,” Zinaida Medvedeva, head of the Healthy Nutrition Research Center, explained to Ogonyok.
Good news: artificial meat is on the way. The test-tube cutlet is an old dream not only of vegetarians, but also of ecologists. Indeed, the production of such steaks requires much less resources than raising a whole animal. If, when fattening a bull, 23 calories of plant food have to be spent on the production of meat calories, then in a test tube only three. Water for artificial beef requires 10 times less than for natural beef, areas - 100 times less. These are the calculations of the Californian company Memphis Meats, which plans to produce farmed beef, pork and chicken.
The technology is as follows: muscle stem cells are taken from animals, and full-fledged muscles are grown from them in a test tube. In February 2016, Californians presented the first artificial meatballs to the public. While this is an expensive pleasure - 18 thousand dollars apiece. But this is already much better than the first ever test tube burger grown in 2013 in Holland - it cost 330 thousand dollars. Now the creator of that first burger, Mark Post, has founded the Mosa Meat Company and promises to bring the burgers to the market for $ 11 each in a few years. The key problem with such meat is the lack of fat. By themselves, muscle fibers taste bland, and what to do with it, scientists have not yet figured out.
Meanwhile, Maurice Benjaminson of New York College Touro managed to grow fish fillets in the laboratory. Here they used a different approach, without any stem cells: they took a fillet of a goldfish, placed it in a special nutrient solution, in which the tissue began to grow.
Silicon Valley-based Impossible Food startup specializes in plant-based foods that mimic meat and cheese. The idea is not new, but the head of the company Patrick Brown has relied on a scientific approach. Having come to the conclusion that hemoproteins are responsible for the meat taste and aroma, he began to look for them in plants and found them in soybean nodules. These substances are extracted from soybeans and added to a plant-based burger that made it onto the menus of four American restaurants last year.
That artificial burgers are not fantasies, but a gastronomic reality, is evidenced by the appetites of Google Corporation, which wanted to buy a startup for $ 300 million. Brown refused the deal - the 108 million needed for the project, he was given by Bill Gates, Viking Global Investors, Horizons Ventures and other investors.
"Another promising direction is algae," says Zinaida Medvedeva. "An American company has developed a new type of algae that, when fried, tastes very much like fried bacon. The same company has already started producing spaghetti from algae."
But insects are an even more valuable storehouse of nutrients. In China, Southeast Asia and some African countries, this was understood for a long time, but in Europe the so-called entomophagy was not practiced. But everything seems to be ahead. Four years ago, a group of scientists from the Dutch University of Wageningen found that the ability to gain weight per kilogram of feed, flour beetle larvae are four times more effective than cows. True, chickens are almost not inferior to them. But insects have less greenhouse effect and they need much less area. And industrial designer Katharina Unger unveiled the concept of a mini-home farm for growing edible fly larvae, a homemade source of cheap protein.
However, the product developed in 2013 by the American programmer Rob Reinhart frees us from the need to eat at all. It is enough to dilute and drink a cup of Soylent powder. The name comes from the combination of two English words: soybean - soybeans and lentil - lentils. What the powder actually consists of is a trade secret. Rob claims that it contains all the nutrients a person needs every day. For a month he "sat" on the Soylent and remained healthy and happy with his life. True, the journalist The Guardian, who repeated the experiment, complained of hunger, irritability and fatigue. But the fact that powder nutrition is the future is also evidenced by competing products. This is, for example, the Ambronite organic cocktail made from crushed berries and nuts, but it is much more expensive than "soy" happiness.
New products are already entering life, and it is likely that someone will even like it.
The product, developed in 2013 by American programmer Rob Reinhart, frees us from the need to eat at all. Enough to dilute and drink
Food doesn't like change
The environment is changing, the way of life of a modern person is changing. His need for energy is reduced. Therefore, our goal is to reduce the energy component of food, that is, the calorie content. Reduce the content of saturated fats, trans fats, salt in it and at the same time preserve everything useful: essential proteins, vitamins, microelements. That is, food should change with the change in our needs.
Looking to the future, when it comes to large-scale exploration of space or the depths of the sea, then perhaps there will be a need for completely different food and new food sources. Even academician Pokrovsky in the last century developed powdered food. We talked about food from a pill, which can be placed, conditionally, in the microwave and get a ready-made dinner. There were ideas for special devices in the form of patches or chips that determine our needs and supply the necessary nutrients (see "Details").
But if we talk about ordinary life, then all organs and systems of a person must fully function in accordance with their tasks. And the digestive and excretory systems as well. Therefore, now WHO, in its recommendations, the consumption of vegetables and fruits, rich in dietary fiber, literally took the first positions.
And yet, the area of nutrition is quite conservative, food does not like change, or rather, people are conservative in food. Therefore, our table has changed over the past millennium, but much less than other areas of life. Most likely, the shape of the products will be the last to change. But the content changes noticeably. Already now there is a lot of talk about specialized food products, about functional food, when products are enriched with substances that affect certain functions, for example, have anti-inflammatory properties or anti-atherogenic effect.
When it comes to space exploration or the depths of the sea, then, perhaps, there will be need for completely different food and new food sources.
Food for a brighter future
Experiments in the field of cooking were no stranger to Soviet science. Some of them surpassed even the most daring predictions of today's futurists.
Synthetic food
Half a century ago, artificial caviar was made in the USSR - from casein, egg protein and food waste. But the Institute of Organoelement Compounds, which developed it, pursued much more ambitious goals. The head of the research institute, academician Alexander Nesmeyanov, a convinced vegetarian, dreamed of feeding the whole country with synthetic food, which would be made directly from oil and gas. In the laboratories of the institute, they worked on imitating the taste and texture of a wide variety of products.
Oil food
By the way, there was food from oil in the USSR, but not for people, but for fattening animals. Since the 1960s, paprine, a protein-vitamin feed concentrate from yeast, has been produced at several oil refineries. This yeast grew on paraffins from oil production wastes. In the late 1980s, paprina production reached a million tons. At the same time, problems were discovered: in places of production, people suffered from asthma. During the restructuring under pressure from environmentalists, the project was curtailed.
Freeze-dried products
Sublimation - vacuum drying of products, preserving all their useful properties - was discovered in Russia even before the revolution. But they used it for the first time before Papanin's expedition. The Institute of Catering Engineers prepared about 5 tons of freeze-dried food for polar explorers: soups, meat, chicken, vegetables, even pasta. Papanin, however, did not trust sublimates and additionally collected dumplings for the trip. Then the technology found application in nutrition for astronauts.
Haute cuisine
New culinary technologies are being tested now
Burger robot
The machine assembled by startups from San Francisco can replace the kitchen of a small fast food restaurant. Cheese, minced meat, whole vegetables are loaded into the containers of the robot, and the machine cuts, fries and serves everything that is needed. On average, one burger takes 10 seconds. Quality and hygiene are excellent.
3D printer
Three-dimensional printing is not without success trying to adapt for cooking. It is especially good at printing biscuits and chocolates. But Cornwell University's hydrocolloid printing technology allows any product to be used as raw material. And in the bowels of NASA, they created a printer for astronauts that can even print pizza.
Self-assembly plaster
American scientists are working with the military to develop a patch capable of transferring nutrients under the skin. It is equipped with a chip that analyzes the body's needs and releases nutrients from its supply. The patch will help fight fatigue or hunger when there is no time to be distracted by food. The development is planned to be completed by about 2025.
Automatic recipes
Artificial intelligence is starting to come up with its own dishes. IBM, for example, teaches how to prepare its Watson self-learning neural network. It is enough to indicate some of the ingredients, the program selects the rest, as well as the cooking method. The recipes, however, are quite extravagant. For example, a cocktail of cider, plum and fried bacon ...
The population of the Earth is growing. Due to climate change, overproduction, water will become less and less available and become a kind of luxury. The time is not far off when shops selling only water will appear on the central streets. There it will be possible to buy water without pesticides, herbicides, metals, hormones. There will be luxury water, deionized water, and even gold-enriched water. You will buy a bottle of good water on the way to visit, as you buy a bottle of wine now.
SCIENTIFIC BASIS FOR THE USE OF VEGETABLE OILS (INCLUDING PALM) IN BABY FOOD - RESULTS OF LATEST INTERNATIONAL STUDIES
© Medvedev Oleg Stefanovich12, Medvedeva Zinaida Olegovna2
1 Moscow State University named after M.V. Lomonosov, 119192, Moscow, Lomonosovsky pr. 27
2 National Research Center "Healthy Nutrition", 121059, Moscow, PO Box 46. E-mail: [email protected]
Key words: baby food; palmitic acid; Palm oil.
All medical and pediatric guidelines strongly advise breastfeeding children under 6 months of age. Breastfeeding reduces the risk of developing gastrointestinal and pulmonary diseases, otitis media, prevents the development of food allergies, and reduces the likelihood of developing childhood obesity
However, in some cases, breastfeeding is not possible for medical reasons, due to a lack of breast milk in the mother, which requires the use of breast milk substitutes in the form of infant formula. The creation of baby food completely equal to breast milk is not yet possible due to technological difficulties and the presence in breast milk of a huge amount of biologically active substances with a short lifespan. The use of cow's milk turned out to be not very successful due to differences in carbohydrate and protein composition (in cow's milk it is predominantly casein, while in breast milk it is whey protein), as well as in the composition of fats.
At birth, the baby's body is 13-15% adipose tissue, in which saturated palmitic acid (C16: 0) is 45-50%. By the 4-5th month of life, adipose tissue already accounts for 25% of the body weight. The maximum growth rate of adipose tissue can reach 400 g / month during this period. During the first months of life, a child receives 10% of all calories in breast milk in the form of palmitic acid (PC), which is about 20% of all fatty acids. The absorption of PC in children is about 74%
The main difference between triglycerides of breast milk and vegetable oils (including palm oil (PM)) is that breast milk (PC) (16: 0) contains mainly (70-75%) in the second position of sn-2 triglyceride, and in PM - at sn-1 and sn-3 positions in the triglyceride molecule. Lipases of the stomach and intestines first of all cleave the extreme bonds in the triglyceride molecule in sn-1 and sn-3, while releasing free PC, which is able to bind calcium and magnesium ions, reducing their absorption and causing constipation. In the case of breast milk, after the cleavage of extreme fatty acids from the triglyceride molecule, monoglyceride with PC remains, which is easily absorbed in the intestine.
Therefore, for the production of baby food, PM is transesterified from the natural position of PC sn-1 and sn-3 to position sn-2, creating a triacylglyceride structure more similar to that of human milk.
Recently published results of multicenter clinical trials on 171 infants, of whom 57 were breastfed, 57 received traditional infant formula, in which only 13% of PC was in the sn-2 position, while in the third group of 57 children 43% of PC was in position sn-2. At 6, 12 and 24 weeks of the study, anthropometric parameters, the amount of stool, saponified fats and PC were measured. It was shown that breastfed infants had the best absorption of milk components, which was expressed in the least dry stool weight per day, a loss of 88 mg / day of PC, while in groups on artificial feeding with a standard formula - 716 mg / day of PC , and in the group with a high PC content in the sn-2 position - only 316 mg / day. Thus, it was shown that the use of baby food with a higher PC content in the sn-2 position brings them closer to the properties of breast milk. Typically, these products are obtained by transesterification of PC-rich palm oil.
CONGRESS MATERIALS "HEALTHY CHILDREN - THE FUTURE OF THE COUNTRY"
Today, palm oil evokes exclusively negative associations in most Russian mothers: a poor-quality and harmful product, it is added to reduce the cost of production, palm oil is not absorbed by a child due to its high melting point, it has long been banned in Europe. These and other myths sometimes have to be dispelled not only among parents, but also among doctors, based on the results of scientific research.
