#Food #habits #avoid
It is true that for some people, used to eating chaotically and ultra-processed, these changes will be more difficult to implement, but nothing is impossible, the method of small but sure steps must be applied.
The importance of healthy habits it will manage to lead to a major change in anyone’s life, because many times people tend to complicate such simple things, just for fear of making a change.
Healthy habits will firstly bring a state of well-being, energy and vitality, secondly they will produce physical changes as well, which will further stimulate their adoption process and last but not least, they will considerably reduce the risk of type 2 diabetes, obesity, metabolic syndrome, depression, colorectal cancer and many others.
Healthy habits
One of the habits you should avoid is eating fruit during mealsthe main reason being the fermentation process in the stomach, a process that generates bloating, flatulence and abdominal discomfort.
fruits represent an extraordinary form of bioactive fibers, which contribute to digestion and better weight control, but their consumption is recommended in the form of snacks, either between meals or in the first part of the day, to benefit from the energy intake brought by them.
Fruits are a perfect source of carbohydrates for the pre-workout meal, providing the energy needed, especially bananas, mangoes and even dried fruits such as dates or figs.
Water
Everyone knows who I am the benefits of water.
Water removes toxins, hydrates organs, transports minerals to cells and contributes to all metabolic processes. The unanimously accepted recommendation is that a person should drink between 2 and 2.5 liters of water per day.
Therefore, the consumption of water during the meal is still a debated topic even nowadays. Some specialists do not recommend drinking water at all during the meal, considering that this can affect the digestion capacity of the stomach and can change the insulin level. Other specialists, at the other extreme, consider that its effect is not harmful, with the recommendation to drink very small amounts of water, if you really feel the need. This is still a debated topic, so the truth is most likely somewhere in the middle.
Combining the meat
One of my favorite subjects is combining meat with starchwhich seems to me to be a half-truth. I say this because it is a statement that comes from the people and is not completed to the end. The supplement would be brought by the fact that meat with fried potatoes is not recommended, in which case the potato starch, by exposure to oil, frying, has become trans fatty acid. So fried potatoes are the classic example of carbohydrate + lipids (trans) = fat.
Besides this, many specialists also refer to the food bowl that forms in the stomach and they totally agree that it can lead to bloating, flatulence and abdominal discomfort.
However, everything is variable and depends a lot on the cooking method, like grilled meat, for example, without a drop of oil combined with boiled potatoes and coleslaw next to it, a source of fiber, represents a balanced meal.
The conclusion in this case would be that the consumption of meat with fried potatoes should be avoided, making digestion difficult and inevitably leading to the deposition of adipose tissue.
Processed foods
When it comes to processed foods, at the top of the list are, of course, fast food, juices, sweets and semi-prepared foods, which have been cooked/fried beforehand.
It’s the era when we want everything to be fast, at hand, we don’t have the patience to cook a meal from scratch and if possible, to have it delivered directly to the door, lest we have to take 3 steps to the corner store. The convenience and availability of shops and restaurants have determined us to be lazy, even when it comes to cooking.
It is true that many people do not have the necessary time to cook and resort to the fastest methods, but over time you will see the effects of those instant and quick meals on the body.
However, there are solutions and it all depends on our priorities. In the top category of fast food are burgers, pizza, shaorma, to which we add the acidic juices full of sugar. They destroy our intestinal flora and can even lead to gastrointestinal ulcers. cnot to mention here the districts full of sweets, with the most attractive packaging and varied flavors, designed to create addiction.
Let’s not forget another category of processed foods such as pastries. Puff pastry, other “temptations” with the taste of umami meant to make us eat more and more. They do not bring any essential nutrients and then satiety is very difficult to achieve.
Digestion
When it comes to meals taken at very late hoursthe biggest effect may be on sleep. It matters a lot what that meal contains. If it is difficult to digest and rich in carbohydrates, when they are digested, energy will be released, and sleep will be affected.
As far as calories are concerned, they are the same, regardless of the time at which they are consumed. But, as far as digestion is concerned, which needs at least 2 hours of rest from the last meal until bedtime, that’s where the problem really arises.
Digestion will be difficult, and the body will be overburdened by the processes it has to carry out, when it prepares to go to rest, throughout the night. That’s why, try to leave a window of at least 2 hours between the last meal and bedtime.
Portion control is another topic that needs to be addressed. Most of the time people don’t stop when they are full, but only when they have finished everything on their plate. The goal varies from one person to another, but for an optimal control of body weight, a well-planned meal structure is needed.
Not everyone knows how to count calories. There are some basic rules that are very easy to adopt, such as: the protein should represent about ¼ of the plate, the carbohydrates also ¼, the fibers that represent the salad/cruds ½ and let’s not forget the essential fats, which should be the size of a finger.
In addition to these basic rules, Asians have also adopted the 80% rule, namely to get up from the table when they are 80% full, never 100%, and it seems that they are among the longest-lived people in the world and with supple silhouettes.
Among the best recommendations to support digestion are digestive enzymes and inulin.
Digestive Enzymes Digestive Enzymes represent a complex formula for enzymatic support of digestion. They reduce abdominal discomfort, bloating and the feeling of being too full after a meal, prevent gastric reflux and support the breakdown of lipids, proteins and carbohydrates.
Pure Inulin contains 100% pure inulin powder, extracted from chicory, which supports the healthy functioning of the digestive system and the gastrointestinal tract. Due to the high content of water-soluble fibers, inulin powder facilitates the multiplication of beneficial bacteria in the colon, inhibiting the development of “bad” bacteria. Being in powder form, the product can be easily added on top of any type of food or even mixed with your favorite drink, relieving the feeling of bloating, abdominal spasms or constipation.
Therefore, sports, healthy food, adequate sleep and optimal hydration can change anyone’s life. But it matters a lot how they are implemented, in the form of beneficial, long-lasting habits that prolong and ensure a better quality of life.
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