For your healthy diet to be a success, in addition to exercising it is also important to control the timing of our meals. We tell you why it is important in food.
The first that comes to mind is obesity, as well as all the ailments derived from it (diabetes, hypertension, colon cancer …). In Spain, almost 2 in 10 adults have obesity, as does 1 in 10 children.
There are also many other conditions that, with unhealthy eating habits, can be aggravated: food intolerances, heartburn, gas … In general, a healthy diet helps maintain a strong immune system and a healthy weight.
The most common way to know our ideal weight is with the body mass index (BMI). It is the relationship between weight in kilograms and height in meters squared (BMI = kg / m2). We are considered to be at an adequate weight if our BMI is between 18.5 and 25.
According to data managed by www.dosfarma.com, the vast majority of Spaniards (8 out of 10) claim to have a good diet. However, the reality is that only 4 out of 10 eat vegetables every day and only 60% eat fruit.
The Timing Of Meals: Its Importance In The Diet
Furthermore, during confinement, it was difficult for many Spaniards to maintain their usual diet. Months later, it is possible that good eating habits have not yet recovered, especially when it comes to schedules. But when and how we eat is almost as important as what we eat.
Tips To Eat Better
The experts explain why it is important to pay attention to mealtimes and the time we dedicate to each one, as well as some tips to establish healthy eating foods:
1. Eat Five Meals A Day
When building the daily menu, it must be borne in mind that many hours should not pass between each meal. For this reason, between breakfast and lunch, include a light snack in the midst of the day (nuts, whole grains with yogurt, coffee with tomato toast and oil …).
The same happens between lunch and dinner, where you have to include snack food. Thankfulness to these two extra, lighter meals, the basic energy intake is done for the whole day.
Plus, eating five meals will help counterbalance hunger everywhere during the day. If we only do three, we will arrive with much more appetite for each one, which can lead us to eat more than necessary. Still, only half of women eat 4 or higher meals a day, and only 4 out of 10 guys.
2. Establish Fixed Hours
Teleworking or confinement have very affected the routine of Spaniards, and of lectures also their mealtimes. Still, having a few thickened times to eat helps to synchronize our entire whole.
The group has a master clock in the mind that controls all movements (hormone production, for example), but it also has other clocks in each organ that depend on the master clock.
Light and dark help rule the master timer, but so does food. If the times of meals are always changing, it will be very tough to get the mind and the separate organs to synchronize perfectly.
This desynchronization is often sickened by people who have to exchange shifts or who make long flights and change time zones. If the body holds food at a time when it is not applied to it, Besides time, the imbalances can transpose into problems such as diabetes, obesity, or insomnolence.
3. Have An Early Breakfast
The first feed of the day marks the time of our body. It is great to have breakfast more or less early to synchronize all our timers. Soon, it is not needed to do it at 5 in the day.
4. Dinner, Also Early
Thus, carbohydrates are better metabolized if we should feast already.
If it is difficult to have dinner at that time, it is important to leave a space of about two and a moiety moments before continuing to sleep. Creamery outputs have tryptophan, an amino acid that helps produce melatonin and serotonin, indispensable for slipping asleep.
5. Eat Slowly
Negative only do you have to catch into account when to eat, but also for how longspun. Feeding too fast, with worry or stress, causes nutrients to not be absorbed well. That can begin with illness, gas, hiccups, and other digestive infirmities.
6. Chew Well
Considering you do not have to eat in a rush, you have to compose sure that the food is chewed properly, even if that means spending a few more minutes. It is important that food mixes well with saliva in the mouth, as saliva carries amylase, a catalyst that aids digest starches.
7. Drink Enough Water
The key is to sip before you are thirsty, in order to repair the fluids forgotten within sweat and urine (between 1.5 and 2 liters a day, approximately).
Amanda Dutruc, the pharmacist, has commented: “Maintaining a stable schedule at mealtime is essential. People who, due to their work, have to vary their schedules a lot often notice it in digestive problems, weight gain, difficulties sleeping, and other diseases.
We must adapt to the cycles with which the organization acts.
We want to help raise awareness about the importance of a healthy diet, which, of course, involves eating varied and balanced, but also dedicating time to each meal and distributing food intake appropriately throughout the day with stable meal times. “