Når du vil opbygge muskelmasse eller tabe dig, er det vigtigste at du har styr på din kost. Se vores sektion med fødevarer, som hjælper dig med at opnå dine mål.
Fødevarer
Den mad, vi spiser, forsyner vores organisme med de næringsstoffer, der får vores krop til at fungere.
Hvis vi ikke får tilstrækkeligt med fødevarer, der dækker vores behov af forskellige næringsstoffer, vil vores metaboliske processer blive ramt, hvilket vil have indvirkning på vores helbred.
Hvis vi får for meget mad eller ernæringen giver organismen forkerte instruktioner, kan vi bliver overvægtige, underernærede og risikere at udvikle sygdomme og tilstande såsom gigt, diabetes og hjertesygdomme.
Med andre ord; hvad vi spiser er grundlæggende for vores helbred.
Fødevarer agerer i den forstand som medicin til at vedholde, forebygge og behandle lidelser og tilstande.
Hvordan fungerer ernæringen i vores krop?
Næringsstofferne i fødevarer gør kroppens celler i stand til at udøve deres nødvendige funktioner.
Hermed er disse næringsstoffer de substanser i fødevarer, som er essentielle for vores vækst, udvikling og vedligeholdelse af kroppens funktioner. Dvs. hvis et næringsstof ikke er tilstede eller ikke findes i tilstrækkelig mængde, vil kropsfunktioner rammes, hvilket vil gå ud over vores helbred – i værste fald med døden til følge.
Når indtagelsen af næringsstoffer ikke regelmæssigt opfylder vores ernæringsmæssige behov, som stilles af celleaktiviteten, vil kroppens metaboliske processer blive nedsat og i værste fald stoppe helt.
Med andre ord; næringsstoffer giver vores organisme instruktioner om, hvordan den skal fungere. I den forstand kan fødevarer ses som kroppens informationskilde.
Når ernæring anskues på denne, kan fødevarer forstås i et andet perspektiv end blot kalorier, gode fødevarer og dårlige fødevarer, som er den gængse indfaldsvinkel inden for ernæringsvidenskaben.
I stedet for at se fødevarer som noget negativt (”kalorier”, ”fedt”, ”dårlige fødevarer”), er det langt mere konstruktivt at anskue ernæring som et middel til sundhed, som kan afhjælpe lidelser og tilstande ved at vedligeholde kroppens funktioner.
Dårlige kostvaner
Desværre spiser rigtigt mange mennesker fødevarer, hvor der ikke er tilstrækkeligt med næringsstoffer.
Her er en oversigt af typiske årsager til den dårlige ernæring:
Forarbejdede fødevarer udvander næringsstoffer:
Forarbejdede fødevarer, som bliver mere og mere udbredt, hvilket vel i stor udstrækning skyldes en livsstil, hvor man ikke selv bruger tid på at lave mad.
Supermarkeder er fuldt med forarbejdede fødevarer, hvor de fleste af de naturlige næringsstoffer er gået tabt i forarbejdningsprocessen.
Forarbejde fødevarer er er fyldt med tilsætningsstoffer:
Typisk er forarbejdede fødevarer propfyldt med tilsætningsstoffer såsom kunstige farvestoffer, smagsstoffer, sødestoffer og kemisk ændrede fedtstoffer.
Disse stoffer kan give vores organisme andre signaler end den information den information, som kroppen behøver for at fungere ordentligt.
Selv ”naturlige” fødevarer har færre næringsstoffer:
Næringsstoffer i jorden bliver ofte udpint, så fødevarer får færre bliver mindre nærende.
Sprøjtegifte er blevet mere og mere almindeligt – især i de større industrielle landbrug, som specialiserer sig i få produkter, der fremstilles i masseproduktion.
Vi spiser mindre varieret kost:
Selvom der udvikles flere og flere fødevarer, kommer størstedelen af vores indtagede kalorier fra få fødevarer, som kan begrænses til majs, hvede, ris og sojabønner.
Fødevarer og sygdom
Er der en forbindelse mellem ernæring og sygdom?
Størstedelen af udgifterne til vores sundhedssektor bruges behandling af kroniske sygdomme såsom diabetes type II, fedme, kræft og hjertekarsygdomme.
Hvor man tidligere generelt mente, at disse sygdomme udelukkende var genetisk betingede, anerkender mange forskere, at disse sygdomme til dels kan skyldes dårlig ernæring.
Hermed er begrebet livsstilssygdomme et relativt nyt begreb inden for den konventionelle lægevidenskab.
For at forebygge udviklingen af disse sygdomme er det vigtigt at vide, hvordan en lang række af næringsstoffer i vores kost interagerer og påvirker kroppens funktioner
Derfor kan det være en god ide, at supplere sin daglige kost med kosttilskud såsom vitaminer og mineraler.
Det skal understreges, at kosttilskud aldrig må tages i stedet for en varieret kost – kun som et ernæringsmæssigt supplement.
Det er videnskabeligt dokumenteret, at nogle kosttilskud har gavnlige for den generelle helbredstilstand og kan forebygge eller dæmpe en lang række lidelser og tilstande.
Her kan nævnes nogle eksempler:
Calcium og D-vitamin er vigtige for at få stærke knogler
Folinsyre nedsætter risikoen for fødselsdefekt
Omega-3 fedtsyrer fra fiskeolie kan være gavnligt mod hjertekarsygdomme.
Desuden er der en lang række kosttilskud, som man mener har en helbredsmæssig virkning. Dog er yderligere forskning nødvendigt.
Fødevarestyrelsen har udarbejdet en liste over målgrupper, som kan være i en situation, hvor kosttilskud kan være hensigtsmæssigt at indtage.
Dette gælder især for mennesker, som er i underskud af vitaminer og mineraler.
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