How to eat and drink during the holidays, so you do not regret
Holidays Health / / December 19, 2019
How to prepare for the feast
1. Do not starve before the festive evening
Skip dinner and breakfast in the hope that the evening will get more - losing strategy. If you indulge in food all day, in the evening I want to eat more than usual. To the feeling of hunger is added to the feeling that you can have anything you want in any amount, you do not eat all day. But this is a direct way to overeating.
In order to keep control of himself during a party, try to not be too hungry. And especially do not skip breakfast and lunch in the hope of leaving more space in the stomach. This will helpAm I Really Hungry?. do not eat too much longer without getting drunk.
2. Relax
The tired able to control myself harder. The reason is that, when we are under stress, the body releases a hormone cortisol. The greater the stress, the higher the level. This hormone increases theWhy stress causes people to overeat appetite and leads us to prefer fatty foods.
Remember, as reduced self-control and self-pity appears after a hard day's work: you want to reward yourself with something tasty, and to think about the figure, health, and the consequences would not be desirable. So try to relax, to feast at the time to feel refreshed and full of energy.
3. drink enterosorbent
Enterosorbent - a tool that absorbs harmful substances in the stomach and helps it work. For example, when eaten too much fatty food or poison.
Sorbents differ sorption capacity: the higher it is, the less money you need to take. So when you drink activated charcoal, you need 5-10 tablets at a time, depending on the weight. If you do not want to choke coal, there are modern equivalents. For example, "polisorb": One reception - 1-2 tablespoons. It can be diluted in juice, fruit drinks and breast milk, and has virtually no side effects.
Natalia Koshkin
Nutritionist, nutrition coach, author of the project on healthy eating NK Health.
"Polisorb" interacts with useful intestinal microflora. It collects and displays the body of harmful substances only, leaving intact useful.
"Polisorb" compares favorably with other sorbents high security requirements and the lack of taste and other chemical additives in the composition - this makes possible its use during pregnancy and breast feeding.
To enterosorbent was most effective, you need to take it before the meal and immediately afterwards. So it will absorb all the toxins, received into the stomach, and lead them out of the body.
How to eat properly, to not overeat
1. Be selective
Usually festive table piled dozens of dishes: salads, pickles, cutting, hot cake. If you follow this procedure, get up from the table without a sense of gravity will not succeed.
Not to eat too much, just select from the list of those dishes that you want exactly to try and put a little of each on his plate. Plate looks hearty, if put her lettuce. Try not to empty the plate completely, otherwise you might want to supplement.
Natalia Koshkin
Nutritionist, nutrition coach, author of the project on healthy eating NK Health.
The most harmful food, which can be seen on the holiday table - a mayonnaise salads, crab sticks, smoked sausages and shop pastries. They contain trans fats, which destroy the body's cells. Try to opt for light vegetable dishes and refrain from sugary drinks. So you save yourself a few hundred calories.
2. Do not lean on salty and sweet
saltyThe Connection Between Salt and Weight. and sweet14 Simple Ways to Stop Eating Lots of Sugar. dishes kindle the appetite. For example, after a sandwich with butter and red caviar want another - not only because it is delicious, but also because he is fat and salty. Try to eat less of these foods, favoring protein foods (meat, fish), vegetables and herbs. They are quick to giveFoods That Curb Hunger. a feeling of fullness, and you will be easier to give up bad temptations.
3. Savor
There are different settings, that people come to the table: to try everything a little bit, do not overeat, stop. But they do not work: at the end of the evening still find yourself with a stuffed belly and awakened conscience. Much more effective motivation to get the pleasure of eating. Sitting at the table, find the most delicious dishes and savor the food. Do not hurry and enjoy the process. So you will not eat too much, but you will not feel deprived.
4. Sit away from snacks
People tend to eat all that stands in front of them. Therefore, put on his plate the dishes you want to try and sit away from snacks.
5. Try not to drink a lot of alcohol
alcohol stimulates theAlcohol and food intake. appetite on and offIS DECREASED LEPTIN SECRETION AFTER ALCOHOL INGESTION CATECHOLAMINE-MEDIATED?. saturation center located in the hypothalamus. Therefore, in a situation where you can get a couple of sandwiches or not eat at all, we continue to fill the plate. In addition, alcohol slowsThe effects of alcohol consumption upon the gastrointestinal tract. digestion: the body perceives ethyl alcohol as a toxin, primarily tries to get rid of it.
6. Ask some of the food with a
It happens that everything is delicious. If you are in such a situation, ask some of the food with you. So you do not upset the hosts that eat too little, and will not refuse to itself in pleasure - it will simply-lasting and will last for two days.
What to do if you still pereeli
If overeating is disturbed digestion: eating too much, it is oily and heavy. Stomach handles it for us, as it were dozhovyvaya, but due to an overabundance of it becomes heavy - there is a feeling of discomfort. Symptoms of overeating may be different: we feel heaviness, pain or bloating, nausea and heartburn. Here's what to do in this situation.
1. Relax
Do not blame yourself for having eaten too much. It happens, and it's nothing to worry about.
To gain 1 kg of fat, you need toCaloric Equivalents of Gained or Lost Weight. consume 7716 calories, and it is 15 Big Mac! Most likely, you did not eat so much.
If too much blame themselves for weak-willed, you will experience the stress and want to have more. Remember the cortisol, which we described above?
2. Do not skip meals
After eating you should not limit yourself to food and to punish hunger strike. When you feel hungry, eat something easy. WebMD recommends medical editionDiet 911: After You Overeat. a menu for the day:
- Breakfast: light yogurt with berries.
- Snack: serving of fruit and a slice of low-fat cheese.
- Lunch: salad with chicken or fish or whole wheat sandwich with tuna or turkey.
- Dinner: vegetable soup and orange.
- Dinner: fish with vegetables.
Natalia Koshkin
Nutritionist, nutrition coach, author of the project on healthy eating NK Health.
To get rid of the consequences of overeating, let your body rest. If desired, you can arrange a fasting day on buckwheat or oatmeal or eat a simple light meal. For maximum effect take after a feast enterosorbent. So you rid the body of toxins which have got into it after a heavy meal, and yourself - from bloating and other unpleasant symptoms.
3. drink water
When you pereeli, the stomach needs help to recycle food. With this function, manages the water: it promotesDoes drinking water during or after a meal disturb digestion?. digestion by breaking down food and allows the nutrients are better absorbed. In addition, water helps in time to feel satiety and do not eat too much.
4. Go to the gym or walk
After eating any useful activity: a walk in the park, training, home cleaning. But if you exercise, do not perform excessive amount of exercise: you may get injured and will have to postpone training for a longer period.
You must consult your doctor immediately if you are after a feast sharply felt bad: there were pains in all parts of the abdomen, repeated vomiting, diarrhea, chills. This may be a symptom not only of food poisoning, but also the development of intestinal obstruction or acute cholecystitis or pancreatitis.
How to drink to the morning was not bad
Secret way to drink a lot and do not get drunk there. But you can drink more wisely and avoid morning hangover. Here's what to do.
1. Drink "Polisorb" before the meal
Hangover - Food poisoning is the ethanol disintegration. The toxins are absorbed into the blood, so a fever the whole body, not just your stomach. But if before the meal take enterosorbent, it will bind the toxins and bring the body. Because of this disintegration will produce ethanol in the blood are not in such large numbers and will not be so much to poison the body in the morning.
To "Polisorb" acted effectively, you need to take it three times: before the meal, and after him the next morning.
2. Alternate alcoholic drinks with non-alcoholic drinks
Alcohol withdrawal of fluid from the body and causes dehydration, so the next morning as a headache and aching body. To prevent this, alternate drinks with non-alcoholic drinks: water, fruit drinks and others. A good option - pear juice. according to a studyHangovers could be prevented by drinking pear juice before alcohol, scientists say. He restrains hangover and reduces blood sugar levels, but it should drink before embarking on alcohol.
Avoid colored sodas and energy: they contain caffeine, which can causeCaffeine Effects on the Cardiovascular System. myocardial infarction and angina.
3. have a snack
Alcohol is absorbed more slowly, if there is food in the stomach. It is best to prevent the absorption of alcohol fatty snacks, bananas, mashed potatoes. They envelop the stomach and slow down the intoxication.
4. Control yourself
Not to let the winds: You need to drink as little as possible to feel good in the morning. Say exactly how much you can drink without consequences, can not be: it depends on the weight, age and individual characteristics of the organism.
but thereWhat's a standard drink?. a standard dose of alcohol: 30-40 grams of pure alcohol per day for men and 20-30 grams for women.
For example, one shot of spirits or a pint of beer - 20 g of this alcohol. So safe serving for men - two glasses of spirits or a liter of beer, for women - a shot of hard liquor or a couple of glasses of wine.
From a lower alcohol effects
Drinking any alcohol in large quantities will lead to consequences. But if you still drink, choose clear or lighter drinks: vodka, gin, white wine or light beer. Dark alcohol comprisesHangover prevention: Do lighter colored drinks help?. impurities that contribute to hangover.
Avoid drinks with sugar and juice: the sweetness of such drinks masksThe 7 alcoholic drinks that will give you the worst hangovers. Do you drink more than planned. Also, do not mix alcohol with soda: carbon dioxide contained in it, speeds up the absorption of alcohol into the blood and the body gets more toxins. For the same reason it is better not to abuse champagne.
Is it possible to get in the way of drinks and reduce the degree of
Hangover depends not on what beverages you drank, and on the amount of alcohol consumed.
One hour human organism capablehttps://theconversation.com/is-mixing-drinks-actually-bad-87256. 10 g of recycle alcohol. If you drink more alcohol does not have time to rework and poisons the body.
Therefore interfere drinks can, the only question is the amount of alcohol consumed. And here comes the problem: alcoholic beverages are drunk faster and easier than strong. Therefore, if you lower the degree and after the brandy go for a beer, go through much easier.
The same situation and with the increase of a degree. Usually we go to the liquor almost sober - after cans of beer or glass of wine. We think that we are not drunk, and in the use of hard liquor does not take into account what is already drunk. And also sort out for the evening.
So, when you drink one alcoholic drink all night, it is better you realize how much already has used, and can not stop in time.
What if come hangover
Hangover - this poisoning organism acetaldehyde, which is formed after the oxidation of ethanol. He is a long timeHigh Blood Acetaldehyde Levels after Ethanol Administration - Difference between Alcoholic and Nonalcoholic Subjects. in the blood, and to withdraw it, it takes time. No funds, which will remove the hangover "as the hand", but can relieve symptoms.
1. Restore moisture balance
As we have already mentioned, alcohol withdrawal of fluid from the body and causes dehydration - which is why the next morning as a headache and aching body. To restore the balance, you need to drink water, even if you do not want: no water body slowly gets rid of toxins and the hangover will last longer.
You can drink not only water, but also juices, fruit drinks, brine (not to be confused with the marinade - from it will be worse!) And broths. Avoid coffee and tea they contain caffeine, which increases the workload on the heart. Together with ethanol, it can cause angina or myocardial infarction.
2. drink enterosorbent
Take it, of course, it was necessary to the parties, but to bring the poison from the body, it is better to use all available means.
Natalia Koshkin
Nutritionist, nutrition coach, author of the project on healthy eating NK Health.
chelatorsGetting into the intestines, bind toxic substances and, very importantly, remove them from the body. Therefore, within 2-3 hours after taking the drug necessary to achieve a bowel movement. It was at this time the sorbent maximum absorbed toxins, but also began to not give them back.
3. not pohmelyatsya
New portion of the alcohol will only increase the burden on the body and will turn even greater poisoning.
4. drink analgesic
If the split head, drink analgesic - ibuprofen or aspirin. Paracetamol can not accept: in the body it is converted into a toxic substance and gives an even greater burden on the liver.
5. sleep
The easiest way to survive the hangover in a dream: a drink of water, take a painkiller and try to sleep. Unpleasant symptoms will passHangovers. 24 hours - so much time the body needs to get rid of toxins.