Since the small intestine, the continuation organ of the digestive system, does not meet with food for a long time; The function of the epithelial tissue is impaired. Digestion and absorption slow down.
Of course, this picture is not seen in a regular eating habit (with an interval of 2 hours).
Even with 5-6 hours of fasting during the day, some problems may occur.
In order not to experience nutritional and digestive problems, you should eat every 2 hours a day, your energy balance; You should balance your carbohydrate, protein and fat consumption.
There is a serious relationship between the amount of fat in the diet and the type of fat, and the risk of heart disease;
The amount of fat taken with food in daily nutrition is important.
By type of fat (saturated fats (animal origin), trans and unsaturated);
a)Increasing saturated fat intake increases LDL cholesterol levels.
b)Increasing the intake of trans fats (vegetable fat) increases the level of LDL cholesterol.
c)Increasing the intake of unsaturated fats (such as olive oil, flowers..) lowers the LDL cholesterol level.
Your diet can reduce the risk of heart disease. How Does?
25-30% of daily calories should come from fat. 10% of this fat should come only from saturated fats (animal origin). In nutrition, an average of 25-30 grams of fiber (pulp) should be taken daily.
The daily amount of salt should not exceed 3-5 grams. Weight should be controlled. Physical activity should be made a way of life. Alcohol intake should be restricted.
How to prepare a daily nutrition pyramid?
The main thing in the food pyramid is the distribution of food variety to meals.
Five types of food groups should be properly included in the Pramid, which we divide into four equal parts.
At the widest base ; Whole wheat flour and cereal foods (such as bulgur, ashura wheat, whole grain bread types…), dried legumes and seasonal vegetables and fruits should be included.
In the middle of the pyramid ; Fruit and vegetable group should be included. The portion should include semi-skimmed milk and dairy products, fish and low-fat meats.
In the upper and narrow part of the pyramid ; Fats (mainly unsaturated oils), sweets, honey, molasses and very little (if desired) sugary foods, jams, candies should be included.
What are the ketogenic diets (i.e. no carbohydrates) and its risks?
In our recommendations, we occasionally refer to the drawbacks of a KHO (carbohydrate) restricted diet.
Briefly, the disadvantages are; It creates an electrolyte imbalance. As the calcium excretion increases, the risk of “osteoporosis” (decreased calcium density in the bone) occurs.
Uric acid rises in the blood, triggering the risk of gout. It triggers an increase in lipid-cholesterol in the blood. As a result, cardiovascular disease is increasing. It also causes headache, concentration disorder, irritability, constipation and slowing of metabolism rate.