Bades: why do not replace them with good nutrition

Bades: why do not replace them with good nutrition

Chapter 1: Definition and classification of dietary supplements

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are additivesnot a full -fledged food substitute. They are designed to supplement the diet, eliminating deficits, but are not able to recreate the complex interaction of the components characteristic of natural food.

1.1. Classification in composition and functionality:

Bades are classified according to many criteria, which makes their diversity huge. The main categories include:

• Nutricevtiki: Sources of indispensable food substances (vitamins, minerals, amino acids, polyunsaturated fatty acids, dietary fiber). Their task is to replenish the deficiency of these substances in the diet. Examples: vitamin D, omega-3 fatty acids, iron preparations.

• Parafarmetzetics: Means that have a regulatory effect on the body’s functions that contribute to the normalization of the work of organs and systems. They are not medicines, but have a preventive or supportive effect in various conditions. Examples: plant adaptogens (ginseng, eleutherococcus), probiotics, prebiotics.

• Ebiotics (probiotics and prebiotics): Drugs containing living microorganisms (probiotics) or substances that stimulate the growth and activity of beneficial intestinal microflora (prebiotics). They contribute to the maintenance of a healthy balance microbiota, improve digestion and strengthen immunity. Examples: lactobacilli, bifidobacteria, inulin.

• Enzymes: Drugs containing enzymes that improve digestion and absorption of nutrients. They can be useful for enzyme failure, digestive disorders, after operations on the gastrointestinal tract. Examples: Pancreatin, Bromelein.

• Plant dietary supplements: Preparations containing extracts, powders or other forms of plant materials. They can have different properties, depending on the plant used (antioxidant, anti -inflammatory, immunomodulating, etc.). Examples: green tea extract, curcumin, milk thistle.

• Bades based on beekeeping products: They contain the products of the life of bees, such as propolis, royal jelly, peg, bee wax. They have antibacterial, anti -inflammatory and general strengthening properties.

• Safety -based dietary supplements: They contain components obtained from marine organisms, such as chitosan, collagen, omega-3 fatty acids. Used to maintain the health of joints, skin and cardiovascular system.

1.2. Bades release forms:

Bades are produced in various forms:

• Tablets: Convenient in use, the dosage is easily controlled.
• Capsules: May contain powdered or liquid substances, protect the contents from the effects of gastric juice.
• Powders: Dissolve in water or other liquids, quickly absorbed.
• Liquids (solutions, syrups): Easy to dose, can be used for children.
• Bars, drinks, food, enriched with dietary supplements: A convenient way to use dietary supplements, but the dosage can be less accurate.

Chapter 2: The role of nutrition in maintaining health

Full nutrition is the cornerstone of health and longevity. It provides the body with the necessary nutrients for the normal functioning of all organs and systems.

2.1. Macronutrients: proteins, fats and carbohydrates:

• Squirrels: Building material for cells and tissues, participate in the synthesis of enzymes, hormones, antibodies. The lack of protein leads to a decrease in immunity, muscle weakness, a slowdown in growth and development. Sources: meat, fish, eggs, dairy products, legumes, nuts.

• Fat: The source of energy is involved in the synthesis of hormones, ensure the absorption of fat -soluble vitamins, protect internal organs. Both saturated and unsaturated fats are important. The lack of fats leads to a violation of hormonal balance, dry skin, a decrease in immunity. Sources: vegetable oils, nuts, seeds, oily fish, avocados.

• Carbohydrates: The main source of energy for the body. Both complex (slowly absorbed) carbohydrates, and simple (rapidly absorbed) carbohydrates in moderate quantities are important. The lack of carbohydrates leads to fatigue, a decrease in concentration, and headaches. Sources: cereals, vegetables, fruits, legumes.

2.2. Micronutrients: vitamins and minerals:

• Vitamins: Organic compounds necessary for the normal functioning of the body. Each vitamin performs its own specific function. A lack of vitamins leads to various diseases and metabolic disorders. Examples: vitamin A (vision, immunity), vitamin C (immunity, antioxidant), vitamin D (bones, immunity), B vitamins (energy, nervous system).

• Minerals: The inorganic substances necessary to maintain the structure of bones and teeth, regulation of the water-electrolyte balance, participate in the work of enzymes and hormones. The lack of minerals leads to various diseases and metabolic disorders. Examples: calcium (bones, muscles), iron (blood formation), magnesium (muscles, nervous system), zinc (immunity, reproductive function).

2.3. Water:

Water is the most important component of the body, participates in all biochemical processes, regulates body temperature, removes toxins. The lack of water leads to dehydration, constipation, headaches, a decrease in concentration.

2.4. Food fibers (fiber):

They are not digested in the gastrointestinal tract, but play an important role in maintaining intestinal health, regulate blood sugar and cholesterol. Sources: vegetables, fruits, cereals, legumes.

2.5. The importance of a balanced diet:

It is important to receive all the necessary nutrients in the correct ratio. A balanced diet provides the body with energy, building material and substances necessary for the normal functioning of all organs and systems. A variety of nutrition, including products from all food groups, is the basis of health and longevity.

Chapter 3: Why do not dietary supplement can replace good nutrition

Despite the potential benefits of dietary supplements, they cannot and should not replace good nutrition. There are a number of reasons why this is unacceptable:

3.1. Lack of synergistic effect:

Natural products contain hundreds and thousands of biologically active substances that interact with each other, enhancing or modulating the effect of each component. This synergistic effect cannot be recreated in dietary supplements, which usually contain only a few isolated substances. For example, the apple contains not only vitamin C, but also many other antioxidants, fiber, pectins, which in the complex have a more pronounced positive effect on the body than taking vitamin C in tablets.

3.2. Incomplete spectrum of nutrients:

Bades, as a rule, are aimed at replenishing the deficiency of specific substances, but do not provide the body with the full spectrum of the necessary nutrients. Full nutrition includes macro- and micronutrients, dietary fiber, water and other important components that are necessary for the normal functioning of all organs and systems. Replacing full -fledged dietary supplements can lead to a deficiency of other important substances, even if the target deficit is eliminated.

3.3. Assimilation problems:

The absorption of nutrients from natural products occurs more efficiently than from dietary supplements. The human digestive system is evolutionarily adapted to digesting and assimilating food, and not to split and absorption of concentrated substances. Some dietary supplements may contain substances in a form that is poorly absorbed by the body, or may contain substances that interact with each other, reducing their absorption. For example, the absorption of iron from dietary supplements can be difficult while taking calcium.

3.4. The risk of an overdose:

With uncontrolled intake of dietary supplements, there is a risk of an overdose of individual substances, which can lead to undesirable side effects and even toxic reactions. For example, an overdose of vitamin A can cause headaches, nausea, vomiting, and an overdose of iron can lead to liver damage. It is important to remember that “natural” does not always mean “safe”.

3.5. Unregulated market and quality problems:

The dietary supplement market is less regulated than the drug market. This means that the quality and safety of dietary supplements can vary widely. Some dietary supplements may contain substances not indicated on the label, or contain the declared substances in insufficient quantities. There are also risks of falsification and pollution of dietary supplements with harmful substances, such as heavy metals or pesticides.

3.6. Psychological aspect:

Replacing a good nutrition of dietary supplements can lead to the formation of improper food habits and neglect of a healthy lifestyle. A person may think that it is enough to take dietary supplements to be healthy, and not pay due attention to the quality of his nutrition, physical activity and sleep regime. This can lead to a deterioration in health in the long run.

3.7. Lack of long -term research:

Many dietary supplements have not passed enough long -term clinical studies confirming their effectiveness and safety with prolonged use. Some studies can show positive results, but they may not be large enough or well -planned. Therefore, before starting to take dietary supplements on an ongoing basis, it is necessary to carefully weigh all the risks and advantages.

3.8. Individual features:

The effect of taking dietary supplements can vary greatly depending on the individual characteristics of the body, such as age, gender, state of health, genetic factors and drugs taken. What is useful for one person can be ineffective or even harmful to another.

3.9. Symptoms disguise:

Reception of dietary supplements can mask the symptoms of serious diseases, which can lead to late diagnosis and treatment. For example, a person can take dietary supplements to relieve joint pain without seeking a doctor, and miss the development of a serious disease such as arthritis.

3.10. Economic aspect:

Regular intake of dietary supplements can be quite expensive, especially when it comes to several drugs. Instead of spending money on dietary supplements, it is better to invest in quality food that will provide the body with all the necessary nutrients.

Chapter 4: When dietary supplements can be useful

Despite the foregoing, there are situations when the intake of dietary supplements can be justified and even necessary:

4.1. Confirmed Nutrient deficiency:

With a laboratory deficiency of certain vitamins or minerals (for example, vitamin D, iron, vitamin B12), intake of dietary supplements may be necessary to replenish the deficiency and prevent the development of diseases. However, before taking dietary supplements, it is necessary to consult a doctor and undergo an examination to identify the cause of the deficiency and prescribe the optimal dosage.

4.2. Conditions that require increased nutrient consumption:

In certain conditions (pregnancy, breastfeeding, intensive physical activity, diseases of the gastrointestinal tract), the body’s need for certain nutrients can be increased. In these cases, the intake of dietary supplements can be useful to satisfy increased need and maintain health. For example, pregnant women are recommended to take folic acid to prevent defects in the nerve tube in the fetus.

4.3. Power restrictions:

With restrictions in nutrition (vegetarianism, veganism, allergies, intolerance) it can be difficult to get all the necessary nutrients from food. In these cases, the intake of dietary supplements can be useful to replenish the deficiency of those substances that are difficult to get from alternative sources. For example, Vitamin B12, which is found only in animal products, can be recommended to vegans.

4.4. Support for diseases:

Some dietary supplements can be useful as supportive therapy for certain diseases. For example, probiotics can be useful for improving digestion for dysbiosis, and omega-3 fatty acids can be useful to reduce the risk of cardiovascular diseases. However, dietary supplements should not be considered as a replacement for the main treatment prescribed by a doctor.

4.5. Prevention:

In some cases, the reception of dietary supplements may be justified for prevention. For example, in regions with a low level of sunlight, vitamin D is recommended for the prevention of deficiency and bone strengthening. However, before starting the intake of dietary supplements, in order to prevent prevention, it is necessary to consult a doctor and evaluate individual risks and advantages.

4.6. Age changes:

With age, the assimilation of some nutrients may worsen. In this case, after consulting a doctor and conducting the necessary tests, a dietary supplement may be recommended to replenish the deficiency and maintain health.

4.7. Sports and active lifestyle:

People involved in sports and leading an active lifestyle may require an increased number of certain nutrients to maintain energy, restore muscles and prevent injuries. In this case, the reception of specialized dietary supplements can be useful.

Chapter 5: How to choose and take dietary supplements correctly

If you decide to take dietary supplements, it is important to do it right in order to get maximum benefit and avoid unwanted side effects:

5.1. Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor. The doctor will help to determine if you have a shortage of any nutrients, what dietary supplements you need, in what dosage and how long to take them. The doctor will also take into account your individual characteristics, health status and medications to avoid undesirable interactions.

5.2. The selection of the manufacturer:

Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and meet quality standards. Pay attention to the availability of quality certificates (for example, GMP).

5.3. Study of the composition:

Carefully study the composition of the dietary supplement on the label. Make sure that all active ingredients and their dosage are indicated. Avoid dietary supplements with dubious or obscure ingredients.

5.4. Dosage check:

Follow the recommended dosage indicated on the label. Do not exceed the dosage without consulting a doctor. An overdose can lead to undesirable side effects.

5.5. Accounting for interactions:

Consider the possible interactions of dietary supplements with drugs and other dietary supplements. If you take any medicine, be sure to inform the doctor before taking the dietary supplement.

5.6. Rules accepts:

Follow the rules for taking dietary supplements indicated on the label. Some dietary supplements are better absorbed on an empty stomach, others – after eating. It is important to follow the manufacturer’s recommendations in order to get maximum benefit.

5.7. Observation of the reaction:

Carefully observe your body’s reaction to dietary supplement. If you have any side effects (for example, nausea, headache, skin rash), stop taking dietary supplements and consult a doctor.

5.8. Storage:

Store dietary supplements in accordance with the manufacturer’s instructions. Typically, dietary supplements should be stored in a dry, cool and dark place inaccessible to children.

5.9. Critical thinking:

Be critical to advertising dietary supplements. Do not believe the promises of instant and wonderful healing. Bades are not a panacea, but just an addition to a healthy lifestyle.

5.10. Focus on full nutrition:

Remember that dietary supplements are just an addition to full nutrition. The main emphasis should be placed on a balanced diet that includes products from all food groups.

Chapter 6: Alternatives Badam: Improving food and lifestyle

In many cases, it is possible to improve the state of health not with the help of dietary supplements, but by correcting nutrition and lifestyle:

6.1. A variety of nutrition:

Include products from all food groups in your diet: vegetables, fruits, cereals, legumes, meat, fish, dairy products. A variety of nutrition will provide the body with all the necessary nutrients.

6.2. Increase in the consumption of vegetables and fruits:

Vegetables and fruits are a rich source of vitamins, minerals, antioxidants and dietary fibers. Try to eat at least 5 servings of vegetables and fruits per day.

6.3. Restriction of processed products:

Limit the consumption of processed products, such as fast food, semi-finished products, sweets, carbonated drinks. These products contain little nutrients and a lot of sugar, fat and salt.

6.4. Healthy fats:

Include products rich in healthy fats in your diet, such as vegetable oils, nuts, seeds, fatty fish, avocados.

6.5. Sufficient protein consumption:

Make sure you get enough protein from food. Protein is necessary for the construction and restoration of tissues, the synthesis of enzymes and hormones.

6.6. Sufficient water consumption:

Drink enough water during the day. Water is necessary for all biochemical processes in the body.

6.7. Regular physical activity:

Do physical exercises for at least 30 minutes a day. Physical activity strengthens health, increases immunity and improves mood.

6.8. Healthy sleep:

Sleep at least 7-8 hours a day. Healthy sleep is necessary to restore the body and maintain the normal functioning of all organs and systems.

6.9. Stress management:

Learn to manage stress. Chronic stress can negatively affect health. Use relaxation methods such as yoga, meditation or breathing exercises.

6.10. Refusal of bad habits:

Refuse bad habits, such as smoking and alcohol abuse.

Chapter 7: Legal aspects and regulation of the market of basas

The regulation of the market for the dietary supplements differs from the regulation of the drug market. Bades do not pass such strict clinical trials as medicines, and are not subject to mandatory registration. In different countries, there are different rules and requirements for the production, sale and advertising of dietary supplements.

7.1. Differences from drugs:

The main difference between dietary supplements and drugs is their purpose. Bades are not intended for the treatment of diseases, but are used to maintain health and replenish the deficiency of nutrients. Medicines are designed for the diagnosis, treatment and prevention of diseases.

7.2. Regulation in Russia:

In Russia, the regulation of the market of the Bades is carried out by the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor). Bades are subject to state registration, during which their compliance with safety and quality requirements is checked.

7.3. Label requirements:

Bad label should contain the following information:

• The name of the dietary supplement
• Composition
• Food value
• Recommendations for use
• Contraindications
• Best before date
• Storage conditions
• Name and address of the manufacturer

7.4. Manufacturer’s responsibility:

The manufacturer is responsible for the safety and quality of products. In case of violations, the manufacturer can be brought to administrative or criminal liability.

7.5. Advertising of dietary supplements:

Advertising of dietary supplements should be reliable and should not mislead consumers. Advertising should not argue that dietary supplements are a drug or have healing properties.

7.6. Regulation problems:

Despite the existing rules and requirements, the dietary supplement market remains insufficiently regulated. There are problems with quality control, falsification and inaccurate advertising.

7.7. International standards:

In different countries, there are different standards and requirements for the production and sale of dietary supplements. Some countries have more stringent requirements than others.

7.8. GMP (Good Manufacturing Practice):

GMP is an international standard that determines the requirements for the production of medicines and dietary supplements. Compliance with the GMP standard guarantees that the product is produced in accordance with the established quality and safety requirements.

Chapter 8: The future of dietary supplements and the prospects of an individualized approach

In the future, the development of personalized nutrition is expected, which will take into account the individual needs of each person on the basis of genetic data, the results of analyzes and lifestyle. This will more accurately determine the shortages of nutrients and select optimal dietary supplements to replenish these deficits.

8.1. Genetic testing:

Genetic testing can help identify a predisposition to certain nutrient deficiency and diseases. Based on the results of a genetic test, you can develop an individual nutrition plan and reception of dietary supplements.

8.2. Analysis microbiota:

Analysis of the intestinal microbiots can help assess the condition of the microflora and identify the balance sheet. Based on the results of the analysis, you can choose probiotics and prebiotics necessary to restore healthy microflora.

8.3. Development of new dietary supplements:

It is expected to develop new dietary supplements with improved bioavailability and more focused effects. The appearance of dietary supplements based on the results of research in the field of genomics and proteomics is also expected.

8.4. Integration with digital technologies:

Digital technologies, such as mobile applications and wearable devices, can help monitor the consumption of nutrients, physical activity and other health parameters. This information can be used to develop individual recommendations for nutrition and reception of dietary supplements.

8.5. The role of artificial intelligence:

Artificial intelligence (AI) can be used to analyze large volumes of health data and the development of personalized recommendations for nutrition and reception of dietary supplements. AI can also help in the development of new dietary supplements and improve their bioavailability.

8.6. Quality Regulation and Control:

Tight toughening the regulation of the market of the baskets and the strengthening of quality control. This will protect consumers from poor -quality and unsafe products.

8.7. Education and informing:

It is important to increase the level of education and awareness of the population about dietary supplements, their benefits and risks. People should understand that dietary supplements are not a panacea, but just an addition to a healthy lifestyle.

8.8. Ethics and responsibility:

It is important to comply with ethical principles in the development, production and sale of dietary supplements. Manufacturers should be responsible for the safety and quality of their products.

8.9. Cooperation between doctors and nutritionists:

It is important to develop cooperation between doctors and nutritionists to develop individual food plans and receive dietary supplements, taking into account the characteristics of each person.

8.10. Focus on prevention:

The future of nutrition is a focus on the prevention of diseases and maintaining health with a balanced diet, a healthy lifestyle and, if necessary, dietary supplements.