Correct diet: meal times, best food at the right time

Proper diet: meal times, the best food at the right time.

What diet should you follow to improve digestion? How many times a day and at what time is it better to sit down at the table? According to statistics, an adult eats about 2 kilograms of food. And in order to digest this food, about 10 kilograms of digestive juices are secreted. Can you imagine the amount of work for the body? Big. And that is why it is necessary to provide the body with the correct diet.

Pasta

Breakfast: durum wheat pasta contains a lot of fiber, which helps cleanse the body and detoxify it. The glycemic index of pasta reduces the risk of developing type 2 diabetes.

Dinner: Many people are accustomed to eating pasta with meat, ignoring the fact that they themselves are high in calories. For dinner, we recommend choosing foods that are high in nutrients but low in calories.

Meat

Meat and products made from it are very nutritious, but such food is a bit heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to completely absorb meat. If you regularly consume it in large quantities for dinner, it can result in indigestion and gastrointestinal problems.

Best time:

Meat is an ideal lunch food. It is rich in iron and protein, which help relieve fatigue, improve performance and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of restoration and growth of muscle mass.

Remember that your carbohydrate intake depends on your daily physical activity, your calorie needs and your schedule and this will be the best time to consume carbohydrates. Remember to use moderation and not reduce your intake of this nutrient.

Each situation has its advantages and disadvantages. It is up to you to make the best choice based on your preferences and capabilities. But don't forget that the main goal is to work very regularly, doing several sessions per week. In the morning you will save time on the downpour, undressing and dressing. You have the choice of lunch before or after your sports session. This is the moment of the day when each is most appropriate, of course. Finally, working in the morning is unlikely to disrupt your sleep. In fact, in the evenings there are often problems falling asleep, but the body is not awake early in the morning, so you need to take care of this and not force it too much.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. Thus, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except perhaps for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be consumed in moderation.

Stretching before departure is important to regain good muscle flexibility and avoid injury, and a sedentary day at the office can increase the risk of aches and pains. Late walks should be avoided. Finally, early morning jogging can often be lonely.

Body temperature and anaerobic skills are at optimal levels around midday. A good time to work at your speed, recovery is good in the middle of the day, and there will be no risk of sleep disturbance. Finally, your afternoon work will be more efficient. Be careful to run, you must eat right and it is, with breakfast, the meal that becomes the most important of the day. You should also provide snacks 30 minutes before your run to avoid hypoglycemia. Then your lunch should be balanced.

Best time:

You can indulge in sweets in the morning as a dessert. Replacing your main meal with them is a big mistake, which can be fatal for your figure.

What is a diet and why is it necessary?

Excess, as well as lack of food, leads to unhealthy changes in the body. Physical and mental activity decreases. The body ceases to resist the external negative influences of the environment and the person begins to get sick and rapidly age, problems with appearance, hair and nails appear.

There are several points of view regarding how to eat properly. Some insist that it is necessary to give up meat, others consider it correct to eat only raw foods, and so on. On the other hand, any restrictions cannot be regarded as a benefit. The human body requires a wide range of substances and minerals, some of which can be obtained only from protein foods, others from fats, and others from plant foods. Therefore, proper nutrition can be regarded as a varied diet, rather than diets and restrictions.

The menu must be selected so that all the necessary substances enter the body, namely:

1. Squirrels. It is a building material for all cells and tissues. You can get it not only from meat, but also from plant foods, mainly from legumes.
2. Fats, which are extremely necessary for the body, as they are responsible for transporting energy to the muscles. It is better to give preference to fats of vegetable origin.
3. Carbohydrates. This is actually the main energy source.

With a balanced diet, micro- and macroelements and vitamins can be obtained from foods without resorting to the use of synthetic analogues.

Origin of chrononutrition

In the 80s of the last century, the famous nutritionist Alain Delabos expressed an idea, the essence of which lay on the surface.
Enzymatic and hormonal activity changes throughout the day. Depending on the time of day, it either increases or decreases again. If you eat heavy food at the peak of activity, it will have time to be digested and absorbed without residue. If food intake occurs during a decrease in activity, complete processing will not take place and excess calories will remain firmly in the body. Patrick Leconte, a famous scientist, chronobiologist and world-famous chrono-nutritionist, became interested in Alain Delabos' discovery. At that time, he was engaged in the aesthetic appeal of world-famous politicians, athletes and actors, so he was looking for effective methods for maintaining weight. But he not only began to work on the idea expressed, but creatively refined and developed it, creating a chronodiet. She suggests carefully studying your biological clock and eating any foods at the right time.

The modern clock-based nutrition system allows you to create a daily menu, thanks to which a person can independently regulate his weight.

Mistake #6: I take a handful of pills!

Usually, when doctors prescribe a treatment regimen, they describe in detail which drug to take, when to take it, which makes it clear whether they can be taken together. If your doctor hasn't told you this, be sure to ask him about it.

Remember that if you take any medications yourself, try to keep at least a half-hour interval between taking them

This is necessary because in our understanding, taking pills by the handful is absolutely normal, although even today medicine has not studied all the options for drug interactions.

Moreover, vitamin complexes, dietary supplements and herbs are also pharmacologically active substances and can enter into various reactions with the pills we take for the same cold, cough, etc.

At best, such a “medicinal smoothie” will simply turn out to be ineffective and will “transit” through your body. Another option may be the development of adverse reactions, ranging from allergies to ulcers or gastritis.

Dark chocolate

15-25 grams of dark chocolate per day helps lower cholesterol, control blood pressure, improve blood circulation and increase brain performance. In addition, dark chocolate affects appetite, making us feel fuller a little longer. But it is also quite high in calories, so in the evening, when you are getting ready for bed, it is better not to indulge in it.

Tip: Be well organized as you will have to manage breakfast, snacks and lunches, gym bag, change of clothes and shower. Do you feel good when at the end of your meal you prefer rather than bursting and ultra-calories? While they're great for health because they're rich in vitamin C, fiber, and antioxidants, fruits make equally bad desserts. Why should you avoid eating an apple or peach at the end of your meal? What time of day do you prefer to eat fruit?

To bear fruit, yes, but at what time of day?

If eating fruit at the end of a meal is not recommended, when do you prefer it? Ideally, the best time to bite into fruit is during feeding time. Instead of at the end of your meal, prefer consuming half an hour to one hour before meals or at least four hours after meals to ensure your digestion is complete. In summer, you can also choose an exclusively fruit dish. Far from being absurd, this different way of consuming fruit will leave you feeling light and energized.

Best time:

Dark varieties of chocolate seem to be created for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner is tasty, but high in calories. But if you can take liberties with your diet, you don’t have to give it up. After all, such products are useful!

Best time:

Fiber, which is contained in pasta made from durum wheat, is required by the body for the normal functioning of the digestive system. And the low glycemic index, typical of durum varieties, is optimal for people with diabetes.

Mistake #4: You can divide everything!

For some reason, our people are big fans of dividing tablets into several parts, and some even manage to break pills in half, not to mention dividing capsules into halves.

Dragees, capsules should be taken in the form in which they were released by the manufacturer

In some cases this can indeed be done. Firstly, if the tablet has a division strip, then the manufacturer assumes that it can be divided. Moreover, if there is only one strip, the tablet can only be divided into halves, and only if there are two strips, we can divide the tablet into four parts. Breaking a tablet into “dust” of six or more parts is also irrational.

If there is no separating strip on the tablet, then you cannot break it into pieces! Due to the fact that it is probably covered with one or more protective membranes that protect it from the action of gastric juice.

Is one glass before meals beneficial?

There are several reasons why drinking some water before meals is beneficial:

1. Digestion improves. Water can cleanse the digestive system of toxic substances, maintain a normal lymphatic system, and speed up the metabolic process and absorption of food.
2. The stomach prepares for food intake. Immediately throwing food into the stomach is harmful to the body. This can be understood with an example. To make a fire, you will first need small, light twigs to help ignite the fire, and then large pieces of wood will be needed to generate heat and maintain the fire.

In the same way, the stomach needs to be prepared for eating. Water will help the digestive system begin to work gradually, and when the digestion process is started, then you can move on to heavier foods. The stomach will be able to adapt and digest the incoming food.

1. The body is saturated with moisture. This is especially important in the morning before breakfast. After rest, the human body is dehydrated, and water will speed up metabolism.
2. The feeling of hunger decreases. If your body signals a desire to eat, you don’t always need to run to the refrigerator. The brain may unintentionally confuse feelings of thirst and hunger.

Therefore, if you drink water in advance, the feeling of hunger will go away and then during the meal itself, the person will not eat so much.

And this helps prevent excess weight and helps control your figure.

Some experts argue that water consumed before meals dilutes gastric juice and interferes with its absorption. But that's not true.

Interesting!

The water in the stomach does not mix with hydrochloric acid, but enters the small intestine. Therefore, it cannot harm the digestion process in any way. And in order to somehow influence the pH values, you need to drink at least 4-5 liters.

Mistake #7: The month doesn’t count!

Review your first aid kit; most likely you will find not one or two expired medications in it. Needless to say, the time during which the drug is suitable for use is the time indicated by the manufacturer on its packaging.

By using an expired medicine, you not only do not get the expected effect from its use, but you also risk your health

This rule applies not only to tablets, injections, capsules, but also to iodine, brilliant green, peroxide and other antiseptics, herbal teas, etc. (for some reason, many of us believe that these products are suitable for use forever).

By adhering to the above rules, consulting with your doctor and carefully studying the instructions, you get the maximum therapeutic effect from the medicine and protect yourself from the consequences of improper use.

Help : Self-medication can harm your health! We recommend making an appointment with your GP for advice on taking your medications. Searching for medicines in pharmacies in Kyiv or another locality is easy to do through the Internet service DOC.ua.

Some features of use

Drinking warm water at room temperature is considered beneficial. If you drink a cold glass, the body will have to spend a lot of energy to warm it from the inside, which it could spend on digesting the incoming food.

If it is difficult and unpleasant to drink warm water, then you need to force yourself to do it at least once - in the morning.

You need to drink only clean, still water. The maximum you can add to it is a few drops of lemon juice, mint leaves or a piece of ginger.

Sweet soda, compote - this can already be considered food, since it contains a lot of calories.

Meal times

The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: when thinking about unattractive food (for example, the image of a piece of stale black bread), saliva appears; at such a moment, the tongue, rather than the stomach, primarily needs food.

You can confuse the feeling of hunger with the following conditions: the stomach “fails”, the stomach “sucks”, cramps occur. All this indicates the unloading of the organ after overflow, the needs of the stomach and the food appetite center (a number of brain structures that coordinate choice, food consumption and the initial stages of digestive processing).

It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite indicates the need for pleasure. The surest impulse to eat should be hunger, since the deceptiveness of appetite leads to excess weight.

Number of meals

The frequency of meals or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity (mental, physical labor);
• state of the human body;
• working day routine.

Benefits of multiple meals (four meals a day):

1. Uniform load on the digestive system.
2. The most complete food processing.
3. Better digestion of food.
4. Highest nutrient absorption.
5. Maintaining a constant internal environment through the timely supply of vital substances to the body.
6. Ensuring better flow of bile.

Mistake #5: I drink whatever I want!

Almost all tablets without exception must be taken with clean water! Using coffee, tea, juice, etc. instead. you risk not only negating the entire effect of the medication you are taking, but you may also incur significant side effects from such a combination!

It is especially undesirable to take medications with alcohol, grapefruit and other juices, tea, coffee, cola and other carbonated drinks.

There are rare exceptions to this rule. For example, paracetamol, aspirin, etc. NSAIDs (non-steroidal anti-inflammatory drugs) are recommended to be taken with milk, as it protects the gastric mucosa from the irritating effect of these drugs and accelerates their absorption. But your doctor will definitely inform you about this and other exceptions.