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51 Vragen en antwoorden over Voeding & Gezondheid
1. Vervliegen vitamines als je te lang wacht met het drinken van je versgeperste sinaasappelsap? ➢ Ja, goede stoffen in fruit zoals vitamine C en antioxidanten reageren op zuurstof en vervliegen daardoor. Er zijn ook vitamines die reageren op licht. Hoe langer je het sap laat staan, hoe meer voedingsstoffen er verloren gaan
2. Eet je meer wanneer je ongelukkig bent? ➢ Wel als je ook een impulsieve persoonlijkheid hebt. Uit onderzoek van Michigan State University blijkt: hoe impulsiever, hoe groter de kans dat je veel te veel eet als je je ongelukkig voelt.
3. We worden in de toekomst alleen maar dikker, toch? ➢ Mis. Volgens het rapport van de Wereldgezondheidsorganisatie (WHO) zullen er in 2030 , in tegenstelling tot in de ons omringende landen, in Nederland minder dikke mensen zijn dan nu.
4. Raak je vocht kwijt door koffie? ➢ Mensen die elke dag koffie drinken hebben net zoveel vocht in hun lichaam als zij die geen koffie drinken. Koffie onttrekt geen vocht aan je lichaam. Je mag het gewoon meetellen met de aanbevolen anderhalve liter water per dag.
5. Eten we genoeg groente, fruit en vis? ➢ Waarschijnlijk niet. Uit de gezondheidsenquête van het Centraal Bureau voor de Statistiek blijkt dat slechts 26 procent van alle mensen vanaf vier jaar voldoet aan de richtlijn voor het eten van fruit: twee stuks per dag. Ruim een kwart van de mensen eet dagelijks voldoende groente (richtlijn: tweehonderd gram) en veertien procent van de mensen voldoet aan de richtlijn voor het eten van vis (twee keer per week, waarvan één keer vette vis).
6. Is het waar dat je spinazie beter niet kunt combineren met vis? ➢ Spinazie bevat veel nitraat. Tijdens het verwerken, bereiden en eten van spinazie kan nitraat worden omgezet in nitriet, dat onder bepaalde omstandigheden met bestanddelen van eiwitten reageert en nitrosamines vormt. Die zijn alleen schadelijk voor het lichaam als je ze in grote hoeveelheden binnenkrijgt. Dat geldt niet voor een gewone maaltijd van spinazie met vis. Gewoon combineren dus!
7. Hoe ziet het beste ontbijt er uit? ➢ Uit een studie onder honderd Amerikaanse vrouwen bleek dat een calorierijk ontbijt met worst, bacon en eieren beter voor de lijn is dan een ontbijtje met crackers en light-jam. Het maakt op termijn slanker. Ook liepen de vrouwen die zwaar ontbeten minder kans opnieuw aan te komen. Volgens de onderzoekers is de verklaring simpel: door ’s-ochtends veel proteïnes en koolhydraten te eten, stil je de trek in zoete en zetmeelrijke snacks later op de dag.
8. Is sap net zo gezond als fruit? ➢ ‘Sap’ betekent in dit geval ‘honderd procent vruchtensap’. Er is dus niets aan toegevoegd, ook geen suiker. Toch is sap lang niet zo gezond als fruit, omdat er bij de bereiding vezels zijn verdwenen.
9. Val je af door zes keer per dag te eten in plaats van drie keer per dag? ➢ Nee, of je afvalt hangt af van de hoeveelheden die je eet, niet van hoe vaak je eet.
10. Ga je van wortels beter zien? ➢ In wortels zit caroteen, een stof die door de lever wordt omgezet in vitamine A. Vitamine A beschermt onze ogen door de lichtenergie die in het oog valt te absorberen. Hoe meer vitamine A, hoe beter we kunnen zien in het donker. Mensen met een vitamine A tekort kunnen lijden aan nachtblindheid.
11. Word je dik van eten na acht uur ’s-avonds? ➢ De verbrandingsmotor van je lichaam draait 24 uur per dag door. Of je dik wordt van eten hangt af van de totale dagelijkse inname.
12. Kun je van te weinig slaap honger krijgen? ➢ Slaapgebrek beïnvloedt twee hormonen die bij de eetlust betrokken zijn: ghreline, dat de eetlust opwekt, en leptine, dat het hongergevoel na de maaltijd stopt. Door te weinig slaap kan het zijn dat je meer honger krijgt en minder snel een voldaan gevoel hebt, waardoor je meer gaat eten en (mogelijk) aankomt.
13. Krijg je constipatie van te veel bananen? ➢ Bananen zijn net zo goed voor de stoelgang als andere soorten fruit. Want net als in andere fruitsoorten zitten er in bananen veel vezels. Die absorberen vocht, wat ervoor zorgt dat de ontlasting zacht blijft. Maar vezels stimuleren ook de darmbeweging.
14. Hoe bruiner het brood, hoe gezonder, toch? ➢ Wit brood is brood waar de vezels uit zijn gemalen. Daarom is wit brood minder gezond dan bruin brood. Het gezondst is volkoren brood. Als brood volkoren is, staat het op het etiket – zo niet, dan is het niet echt volkorenbrood.
15. Kun je Sinazie op Andijvie beter niet opwarmen? ➢ Vroeger dacht men dat dit niet kon, vanwege het nitraat dat bij opwarmen verandert in nitriet. Maar tegenwoordig weten we dat het geen kwaad kan, mits je het zorgvuldig doet. Laat spinazie of andijvie snel afkoelen als je ze als kliekje wilt bewaren. In de koelkast blijft dit twee dagen goed, in de vriezer drie maanden.
16. Bevat vruchtensap minder calorieën dan frisdrank? ➢ Een glas vruchtensap bevat evenveel suiker en energie (calorieën) als een glas frisdrank.
17. Is biologisch eten gezonder? ➢ De meningen blijven hierover verdeeld. Maar onlangs toonde een studie van de Universiteit van Newcasle aan dat biologisch fruit zeventien procent meer antioxidanten bevat dan regulier geteeld fruit.
18. Waarom kun je beter bakken in olijfolie dan in zonnebloemolie of bak en braad? ➢ Omdat olijfolie (net als trouwens roomboter, kokosolie of koolzaadolie) minder schadelijke bijproducten levert bij verwarming. Ga je voor olijfolie, kies dan voor ‘traditioneel’ en niet voor éxtra vergine’. Koud in een dressing is extra vergine juist de beste keuze.
19. Is knoflook gezond? ➢ Ja, knoflook is goed tegen hart- en vaatziekten. Niet voor niets wordt het in Rusland ‘penicilline voor de armen’ genoemd.
20. Is chocolade nu wel of niet gezond? ➢ Chocolade heeft alleen gezondheidsvoordelen als je kiest voor puur met minstens zeventig procent cacao.
21. Is vet ongezond? ➢ Vet is een energiebron die we nodig hebben, onder andere bij de celopbouw en de werking van het immuunsysteem. Het bevat vitamine A, D, E en belangrijke vetzuren. Maar niet alle vetten zijn gezond voor het lichaam. Onverzadigde vetten zijn gezond, verzadigde vetten niet.
22. Zijn lightproducten beter voor de lijn? ➢ Uit onderzoek van de Amerikaanse Purdue University blijkt van niet. Chemische zoetstoffen die aan lightproducten worden toegevoegd ontregelen het lichaam: het lichaam denkt dat het energie krijgt, maar dat is niet zo, waardoor we zin blijven houden in energie. Daardoor krijg je na het eten of drinken van lightproducten een grotere behoefte aan suiker en koolhydraten. Je schept bijvoorbeeld meer pasta op bij het avondeten. Daar komt nog bij dat het energieverbruik van het lichaam daalt na het gebruik van chemische zoetstoffen. Uit proven met ratten bleek dat ze minder energie verbruikten na een maal met zoetstoffen dan na een maal met veel calorieën. En dat zorgt juist voor meer vetopslag.
23. Zijn diepvriesgroente net zo gezond als verse? ➢ Bij het diep invriezen van groentes gaan voedingsstoffen verloren. Voornamelijk vitamine C. Afhankelijk van het soort groente is het verlies zo’n vijfentwintig tot vijftig procent. Dat komt doordat diepvriesgroente voor het invriezen wordt geblancheerd (kort gekookt). Vitamie C is niet bestand tegen koken, hoe kort ook.
24. Waarom kun je een zak chips niet wegleggen als je er eenmaal aan begonnen bent? ➢ Doordat de combinatie suiker, zout en vet een signaal geeft aan de hersenen om door te eten.
25. Waarom is ontbijten zo belangrijk? ➢ Voor ons lichaam is een ontbijt wat benzine is voor een auto: het levert energie om op gang te komen, ons in te spannen en ons te concentreren op werk of school. Het zorgt voor een goede stoelgang omdat het je darmen aan het werk zet. Onderzoek van Harvard wees bovendien uit dat mensen die niet ontbijten later in hun leven meer kans hebben op hart- en vaatziekten.
26. Waarom zijn wij zo dol op zoet, vet en zout eten? ➢ Omdat we genetisch geprogrammeerd zijn om van die stoffen te houden. Het beloningssysteem in onze hersenen werkt nog net als in de prehistorie, toen die energiestoffen schaars waren. We krijgen er een prettig gevoel van dat ons aanmoedigt om door te gaan. Michael Moss zegt in zijn boek Zout, Suiker, Vet: “Het probleem is dat we geen tijd hebben gehad ons aan te passen aan de huidige tijd waarin we voortdurend worden omgeven door zout, suiker en vet.”
27. Waarom is groente stomen gezonder dan groente koken? ➢ Omdat er bij koken voedingsstoffen wegspoelen met het kookvocht.
28. Waarom leven mensen in mediterrane landen gemiddeld langer? ➢ Omdat ze veel vis, olijfolie, noten, fruit en groentes eten en weinig vlees en verzadigd vet. Volwassenen die het mediterrane dieet volgen, hebben zesenveertig procent minder kans op het ontwikkelen van hart- en vaatziekten over een periode van tien jaar. Dat blijkt uit een studie die onlangs werd gepresenteerd tijdens de jaarlijkse American College of Cardiologie Scientific Session.
29. Welke tomaat is gezonder? Een rauwe of een verhitte? ➢ Een tomaat die verhit is geweest, zoals in een saus of in de oven, is gezonder. Die barst namelijk van de lycopeen, een antioxidant dat in verband wordt gebracht met een verminderd risico op kanker.
30. Waarom is een avocado zo gezond? ➢ Een avocado bevat koolhydraten, eiwitten en vetten in een goede verhouding. Daarnaast is hij rijk aan de vitamines K en E en het mineraal kalium (belangrijk voor het hart en de bloeddruk).
31. Waarom is goed kauwen belangrijk? ➢ Door te kauwen wordt je spijsvertering aangezwengeld. Het lichaam gaat aan de slag. Uit onderzoek van de Universiteit van Wageningen blijkt dat kauwen de ideale remedie is tegen overeten. Als je goed kauwt, geeft je maag eerder een signaal dat je genoeg hebt gehad.
32. Waarom is vette vis gezond? ➢ Vette vis, zoals haring, sardine, zalm en makreel, barst van de goede omega-3-vetzuren. Die zijn niet alleen goed voor hart en bloedvaten, maar ook voor ons humeur. Uit verschillende wetenschappelijke onderzoeken blijkt dat wie veel vette vis eet, minder kans heeft depressief te raken. Bovendien beschermen deze vetzuren de hersenen tegen veroudering.
33. Helpt melk tegen maagzuur? ➢ Melk bindt zuur, maar doet dat slechts gedurende korte tijd. Daarna stimuleert het juist de aanmaak van maagzuur. De pijn wordt dus alleen maar erger.
34. Waarom werkt oma’s kippensoep zo goed tegen verkoudheid? ➢ Kippensoep wordt ook wel ‘Joodse penicilline’ genoemd. Het verlicht de symptomen van verkoudheid en griep omdat er bij het koken van kip een stof vrijkomt die verwant is aan acetylcysteine, een stof die slijmverdunnend werkt. Daarnaast heeft het een positieve uitwerking op witte bloedcellen. Amerikaanse wetenschappers concludeerden na verschillende studies en experimenten dat kippensoep uit blik prima voldoet, maar dat zelfgemaakte kippensoep of- bouillon (liefst van kippen die lekker hebben kunnen scharrelen) nóg beter werkt.
35. Ontgiften citroenen? ➢ Nederlands onderzoek bij hamsters heeft aangetoond dat bepaalde stoffen in citroenen inderdaad het cholesterolgehalte in het bloed laten zakken en de lever beschermen. Of dat bij mensen ook zo is, is niet bekend.
36. Waarom kun je water beter voor het eten drinken dan tijdens of vlak na de maaltijd? ➢ Water (en andere vloeistoffen) spoelen voedingsstoffen weg.
37. Kan grapefruit gevaarlijk zijn in combinatie met bepaalde medicijnen? ➢ Dat deze combi verkeerd kan uitpakken was al langer bekend, maar Canadees onderzoek uit 2012 toonde aan dat het nadelige effect op de gezondheid nog groter was dan gedacht. De combinatie kan leiden tot nierfalen, ademhalingsproblemen, maag- en darmbloedingen en niervergiftiging. Furocoumarinen, een werkzame stof in grapefruits (en zure sinaasappels) voorkomt de activering van een bepaald enzym dat helpt bij het afbreken van medicijnen. Volgens de onderzoekers zijn er meer dan vijfentachtig medicijnen die in combinatie met grapefruit fout kunnen vallen. Onder andere antihistamine, statines en afweeronderdrukkende medicijnen staan op hun lijstje.
38. Waarom is het goed voor de suikerbalans om fruit te combineren met yogurt en/of noten? ➢ Omdat eiwitten de opname van koolhydraten vertragen.
39. Hoeveel Nederlanders doen aan de lijn of hebben ooit aan de lijn gedaan? ➢ Uit onderzoek van het Voedingscentrum blijkt dat één op de drie Nederlanders van achttien jaar of ouder weleens een dieet heeft gevolgd om af te vallen.
40 Helpt het zuur van citroenen en grapefruits bij het afbreken van vet in het lichaam? ➢ Er is geen bewijs dat citrusvruchten helpen bij het afvallen.
41. Heeft ontbijten effect op de lijn? ➢ Ontbijten helpt om een gezond gewicht te behouden. Onderzoek van de Universiteit van Wageningen uit 2009 toonde aan dat er een verband is tussen niet ontbijten en overgewicht bij jongeren.
42. Zijn eieren slecht voor het cholesterol? ➢ Jarenlang was het devies niet meer dan drie eieren per week te eten. Dat berustte op de misvatting dat cholesterol in voeding het cholesterolgehalte in het bloed zou doen stijgen. Maar dat is niet waar. Eieren zijn juist heel gezond. Ze zijn rijk aan eiwitten, enkelvoudig onverzadigde vetzuren, vitamine B2, selenium, vitamine A, vitamine B2, foliumzuur, vitamine D, vitamine E, fosfor, ijzer, zink en jodium. Je kunt dus gerust elke dag een gekookt eitje bij het ontbijt nemen.
43. Kun je met voeding overgangsklachten weg eten? ➢ Vette vis, salie en zoethout werken tegen opvliegers. Maar neem geen zoethout als je een hoge bloeddruk hebt. Koffie en alcohol kunnen opvliegers verergeren.
44. Waarom moet je zo veel mogelijk verschillende kleuren fruit en groente eten? ➢ Omdat fruit en groentes in verschillende kleuren verschillende vitamines, mineralen en antioxidanten bevatten.
45. Zijn er diëten of voedingspatronen die specifiek goed zijn voor mannen of vrouwen? ➢ Wel als het om vruchtbaarheid gaat. Uit onderzoek van de Erasmus Universiteit lijkt dat een typisch Hollands voedingspatroon zorgt voor een verhoogde vruchtbaarheid bij mannen. En dat vrouwen juist meer gebaat zijn bij een mediterraan dieet.
46. Moet je meer zout eten wanneer je zweet? ➢ Als je gewoon eet, hoef je geen extra zout te nemen. Ook niet bij warm weer of na het sporten. Zorg wel dat je extra drinkt.
47. Kun je fruit vervangen door een vitaminepil? ➢ Nee, in groente en fruit zitten allerlei vezels die je niet door een pil kunt vervangen.
48. Bestaan er echt lustopwekkende voedingsmiddelen? ➢ Sommige mensen zweren bij oesters en champagne om in de stemming te komen maar wetenschappelijk bewijs is er niet voor.
49. Word je dik van koolhydraten? ➢ We worden niet dik van een boterham of een paar aardappels bij het avondeten. We worden dik wanneer we er meer van eten dan ons lichaam nodig heeft. Dan worden koolhydraten namelijk als vet opgeslagen in het lichaam. Feit is dat veel mensen te veel koolhydraten eten. Ze zitten behalve in aardappels, pasta, rijst, brood, bonen, noten, groentes en fruit ook in allerlei producten die we ‘tussendoortjes’ noemen zoals snoep (ontbijt)koek, crackers en chips.
50. Zijn superfoods gezond? ➢ Chiazaad, tarwegras, kokosolie en gojibessen zijn rijk aan bepaalde voedingsstoffen of hebben een eigenschap die geen enkel ander voedingsmiddel bezit. Ze zijn gezond, maar het zijn geen wondermiddelen. Superfoods zijn geen medicijn. Zie ze liever als een gezonde aanvulling op je dagelijkse voeding.
51. Je hoort steeds vaker de term clean eating vallen, maar … wat is dat? ➢ De nieuwste trend op eetgebied is clean eating. Je kiest dan voor natuurlijke producten en zo min mogelijk conserveringsmiddelen en smaakstoffen. Dus: geen producten uit potjes en pakjes en geen suiker.
Bronnen
voedingscentrum.nl dokterdokter.nl, ortho.nl gezondheidsnet.nl voedingnu.nl welingelichtekringen.nl mkatan.nl pubmed.gov 77 fabels & feiten over onze voeding van Hans Kraak