2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Occasionally we all overeat, but there are especially many people who make this mistake during the holidays. Of course, the consequences of overeating during the holidays are easier to prevent than to eliminate.
However, such a possibility does not always exist, because to prevent the consequences it is necessary to know how and from which ingredients the food is prepared. If you have been invited as a guest or are celebrating the holidays in a restaurant or club, it is almost impossible to keep track of the calorie content and composition of the dishes.
But as a rule, overeating of all family members is typical of home holidays. The holidays in the family circle are characterized by an abundance and variety of dishes prepared in such a way and in such quantities that you can eat them for several days, even a week.
According to the founder of modern nutrition science, G. Shelton, the insatiable passion for ill-considered food combinations, often physiologically incompatible, causes more disease and suffering than strong drinks. The consequences of overeating are so dangerous that doctors warn: it is better to get up from the table hungry than overeating.
Even once succumbing to the temptation of gluttony, it is possible to provoke an exacerbation of gastritis by a large volume of food, an excess of carbohydrates leads to an increase in blood sugar and as a result to diabetes. The most important organ suffering from overeating is the liver. When the required amount of fat in the liver is exceeded, it itself becomes their direct source and soon all the cells are filled with fat.
Excess fat, especially of animal origin, affects cholesterol, and protein abuse will put extra strain on the kidneys and nervous system, bloating and insomnia - the weakest effects of overeating with protein.
Sometimes festive overeating becomes a dangerous habit that brings some trouble. The most obvious consequence of regular overeating, which affects almost the entire world today, is obesity. Overeating affects the entire intestinal tract. As a result, appear gastritis with low acidity, biliary diseases, chronic pancreatitis. Also, regular overeating adversely affects the endocrine and cardiovascular systems and can cause metabolic disorders, arrhythmia, hypertension, angina pectoris. Overeating inevitably affects the condition of the skin on which acne, blackheads appear.
Measures against festive overeating
When planning a holiday in a family circle, you can prepare meals in which spices, additives and salt will be used to a minimum, as they stimulate the appetite and make you swallow huge portions. It is recommended to replace mayonnaise in salads with vegetable oil, vinegar or low-fat sour cream.
15-20 minutes before eating, especially with a predominance of meat dishes, you can drink a glass of cold water. The water will slightly fill the volume of the stomach and help you eat less.
Nutritionists recommend avoiding the preparation of complex salads and dishes consisting of various ingredients: they are difficult to digest. And also - to eat as little as possible sweets and pastries. Raisins or bananas are useful as substitutes. You can try this trick: use a sugar substitute for cakes, tea, drinks - such as honey or stevia. It does not act as aggressively on the body as sugar.
Salty foods: herring, canned and pickled vegetables, hot sauces should be avoided. In limited quantities you can use pickled or cooked vegetables.
It is necessary to monitor the amount of food: portions should be measured for a single meal - put as much as it actually fits in your hands. The interval between meals should be at least two hours.
It is important not to abuse fluids during meals. It would be nice to prepare unsweetened fruit drinks, fresh juice.
Experts advise using special utensils - such as small plates that will not allow you to eat a large portion. You can also experiment with the color of the plates - research has shown that food causes less appetite if served on blue or black dishes.
And most importantly - never eat if you do not want to, be less at the table and move more.
There is an opinion that after overeating is necessary to organize a day of fasting or to start a strict diet. Such methods are unacceptable, because overeating in itself is stressful for the body, and a strict diet will only worsen health after the holidays.
Meals in the coming days should be regular and proper. It is necessary to monitor the quality of products, the content of fats, carbohydrates, salt and protein. It is important not to forget about physical activity: hiking, swimming, fitness, gymnastics will help to minimize the effects of overeating.
If overeating has become a problemwhich you can not decide for yourself, you should definitely consult a specialist. Eating disorders are fraught with serious health consequences - both physical and mental.
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