Staying in shape before the holidays
Summer holidays are coming and many people want to get fit before it starts. How can we improve our bodies for the holiday season? The secret of a good diet lies in the 7U nutrition principles by Professor Berger.
From the beginning of his professional activity, Professor Stanisław Berger has focused on the physiology and biochemistry of nutrition. According to the 7U principles, a properly composed diet makes it possible to provide the organism with all the components necessary for its proper functioning, in the right way and the right amount.
1U – Diversity
It is recommended to have a diverse diet, with a high share of plant-based foods that have a good scientific basis. It is important to eat a variety of fresh and unprocessed or minimally processed foods each day which supply vitamins, minerals, dietary fibre, protein, n-3 and n-6 polyunsaturated fatty acids, and antioxidant components (e.g. polyphenols, carotenoids). People should pick different types of food, as each product has a different nutritional value – it is useful to follow the ‘Healthy Eating Plate’ when choosing food. The daily diet should include plenty of vegetables, fruit, and whole-grain cereal products.
2U – Moderation
It is important to avoid sugar, salt, and saturated fatty acids to reduce the risk of obesity, cardiovascular disease, diabetes, and certain types of cancer. Following a balanced calorie diet is a good idea, i.e., not overeating. It is important to remember that all foods, even those that seem the most suitable (e.g. fruit, nuts) also contain calories.
3U – Regularity
A regulated lifestyle and eating a balanced diet also contribute to good performance. A regulated life means getting enough sleep, according to the natural biological rhythm of the human being, as well as regular physical activity. Regular meal timings are important, with regular gaps between the meals. It is recommended to stop snacking and late-night eating.
4U – Food preparation skills
Cooking art includes recipes, techniques, and principles of food preparation. Food preparation is not only about cooking, it is also about know-how. These are important skills and knowledge that everyone highly needs for a lifetime. Usually, these skills are filled with technical information: how to store semi-finished products, the hygiene standards, and sanitary regulations. Food preparation practices, recipes, and how food is made are important elements of every healthy diet. It is important to avoid deep frying, to use the right oils for frying, to use the right spices, etc.
5U – Practicing sport
The so-called healthy lifestyle involves proper nutrition, regeneration, and physical exercise. Try to walk every day. Exercise regularly according to your abilities and conditions. Doing sedentary work requires some short relaxation exercises to change the position.
6U – Avoiding overconsumption
The most important thing is the intake, i.e. how much food should be consumed. It’s okay to have a slice of pizza or cake, but if it happens only occasionally and not regularly or without moderation. This also works the other way around, if people overeat recommended foods such as fruit they will also get fat.
7U – Smile
Smiling prompts the release of endorphins – the body’s happiness hormones. It’s important to remember that happiness has a positive effect on one’s health and the healing process.
More on nutrition can be found at Akademia Dobrego Smaku SGGW
dr inż. Alicja Ponder z
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