You've probably heard more than once from various acquaintances: “I don’t eat after six.” There are quite a few people who believe that the key to losing weight is to “not eat at night.” Why “night” begins for everyone at six o’clock in the evening, regardless of when a person goes to bed and when he gets up, is difficult to say - it probably just happened that way. In fact, certain differences in daytime and nighttime metabolism certainly exist, and regular nighttime snacking with increased risk diabetes and cancer. These differences may be due to different levels of the hormones cortisol and melatonin in different time days and their influence on the regulation of metabolism. However, there is no scientific data that would show that at exactly six o'clock in the evening all people unanimously cross some kind of magical line, beyond which intense weight gain begins. But try to tell some “don’t eat after six” lover about the pointlessness of such an idea (especially when at half past six he devours a portion of pasta or French fries) and he will most likely answer you that it personally helps him. And he will be right: the idea of not eating after six, for all its senselessness, really works.
It's all about intermittent fasting - regular long periods during which the body does not receive any food and is forced to start burning its own fat reserves. If a person does not eat after six and leads a normal lifestyle, then he will most likely have breakfast no earlier than 8-9 o’clock in the morning - i.e. 14-15 hours after dinner. And this is very good and should really help you lose weight. But there is no reason to be tied specifically to six o’clock in the evening - many at this time are still at work or driving home through traffic jams, and not everyone wants to walk around hungry all evening. The principle is simple: the later you had dinner, the later you should have breakfast. Or, for example, skip breakfast and have lunch early - around 12 o'clock. One of the most popular intermittent fasting schemes is 16:8, i.e. All meals should fit within an 8-hour window. For example, from 12 noon to 8 pm or from 10 am to 6 pm - whichever is more convenient. If, due to your work schedule, it is inconvenient to keep the “fasting window” at 16 hours, then you can do less, for example, 13-15 hours - this will still be beneficial.
To test this claim, the BBC conducted a small but interesting study. 16 volunteers were divided into two groups. One group, the control group, continued to eat as usual. Participants in the second group, the experimental group, were given instructions to change their meal schedule: have breakfast an hour and a half later than usual, and dinner an hour and a half earlier. They were forbidden to have a snack between dinner and breakfast. So they extended their usual overnight fasting period by three hours. At the same time, they ate the same things as usual.
After 10 weeks of the experiment, examination of the participants showed a fairly significant difference between the two groups. Here are graphs showing the difference in metabolic parameters between the control group (blue) and the experimental group (red):
Volume of adipose tissue:
Blood sugar level:
Many sick people are not given of great importance rules for taking medications, do not follow instructions. Meanwhile, this is a big misconception. After all, an incorrectly taken medicine, at a minimum, will not bring the desired effect and, at a maximum, will lead to sad results. Therefore, it is necessary to strictly adhere to the rules for taking medications.
1. You must strictly follow the instructions. This is especially true when it comes to the relationship between medication and food. If it is recommended to take medications 30 minutes before, or 30 minutes after, immediately before, during or after a meal, then this must be done carefully. Not only the effectiveness of treatment, but also the condition of the digestive and excretory systems will depend on strict adherence to this requirement. After all, there are practically no medications that need to be taken on an empty stomach.
2. Self-medication is not allowed. Most patients consider themselves to be the most the best doctor. And of course, they treat themselves, taking medications on the recommendation of friends. This kind of medication is not allowed, because the interaction is not taken into account medicines: some drugs mutually enhance the effect, causing significant side effects, others, on the contrary, completely inactivate.
3. Take medications at regular intervals. It is known that the concentration medicines in the blood is highest after taking the drug, then, with each passing hour, it gradually decreases. If you arrange large gaps between doses of medication, there will be a period when the concentration of the drug in the blood will be very low. This should not be allowed when taking antibiotics, since microorganisms adapt and then a much larger dose is needed to destroy them. And this is no longer indifferent to the body. Therefore, medications should be taken 2, 4, 6 times a day, and the intervals between doses should be even. Even at night it is necessary to take medications.
4. What time of day is best to take medications?
The pain is worst at night, so it is very important to take painkillers in the evening. However, at approximately 15:00, the dose of these drugs can be reduced without reducing the effect, since painkillers are most effective during this period of the day.
But oncological drugs act most effectively on cancer cells at approximately 6 o'clock in the morning, so it is most advisable to take them at this time of day.
It is advisable to take vasodilator drugs in the morning. Indeed, during this period the danger of myocardial infarction reaches its peak. But in the evening, the doses of these medications can be reduced without any health consequences.
It is recommended to take anti-asthmatic drugs in the evening to prevent nocturnal asthma attacks, because they occur mainly at night or in the early morning.
Antirheumatic drugs should also be taken in the evening. This will reduce joint pain and improve joint mobility after sleep.
Also in the evening, but late, you need to take antiallergic medications, since it is at night that the body produces the least amount of the hormone that inhibits allergic reactions.
Considering that gastric juices are very aggressive at night, it is most advisable to take medications against gastric ulcers and 12-collapsed intestines at large doses shortly before bed.
5. Treatment must be completed. Especially it concerns . In no case should you stop taking antibiotics, even if the symptoms of the disease have decreased or disappeared. After all, when treating with these drugs, the weakest microorganisms die first, then the more resistant ones, and at the very end - all the rest. If you don't full course treatment, then the most resistant microorganisms will survive, adapt to these drugs, and in subsequent diseases they will no longer be sensitive to this antibiotic, or sensitive, but to a higher dose that is not harmless to the body.
6. If several are assigned medicinal drugs, they must be taken separately. Even the most harmless medications for the body when taken in one gulp, i.e., taking several drugs simultaneously, will give heavy load on the stomach and liver. In addition, no one will ever say how, under the influence of the individual environment of each person’s stomach, several medical supplies, taken at the same time. Will they cause the formation of toxic substances in the stomach? Therefore, taking medications should be spaced out so that the interval between doses is at least 30 minutes.
7. When using tablets, you must chew them. An exception to this rule is tablet and powder medications that are in gelatin capsules, shells, wafers, the purpose of which is to protect the digestive tract from irritation. It is recommended to chew the remaining tablets, even if they are very bitter, then they will begin to be absorbed in the mouth and will continue to be rapidly absorbed in the stomach without losing their medicinal properties, which will allow the therapeutic effect to be achieved more quickly.
8. Medicines must be taken with water. Even miniature tablets need to be washed down, because high concentration active substance may harm the stomach. It is best to take your medications warm boiled water. It is not allowed to drink it with juices, carbonated water, milk (unless provided for in the instructions), kefir, etc. After all, milk and kefir, even low-fat ones, contain fat that envelops the tablets, preventing them from being absorbed completely and without delay.
9. While taking medications, drinking alcoholic beverages is prohibited. Very a large number of medications, primarily antibiotics, for simultaneous administration with alcohol they not only lose half their medicinal properties, but can also form, and not only in the stomach, compounds harmful to the body.
10. It is not allowed to take medications that have expired. The least that will happen from this is the ineffectiveness of treatment, and the biggest is irreparable harm to health. After all, when the expiration dates expire, the reaction of the drugs when they enter the human body may differ for the worse from what is provided for in the instructions. The same applies equally to drugs that were stored incorrectly (temperature, humidity, and light warnings were not observed). We have already written about this on the site; we will not repeat it.
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One of the questions that interests separate meals- meal interval. To determine the time when to eat, a person must focus on the feeling of hunger. The natural call of the body must become a criterion when building a rational diet.
Physiology human body clearly provides an answer to when feelings of satiety or hunger occur. In the digestion of food, there is consistency in the actions of all parts gastrointestinal tract. This coherence in work digestive tract is ensured by uninterrupted control of the food center. The absorption of food begins in the mouth. Food irritates the receptors of the tongue and palate, which transmit stimulation to the brain, namely to the food center. Out of him nerve impulses spread to all other organs of the digestive tract.
The feeling of satiety is determined by separate meals - the time of digestion of foods. While food is being digested in the body, the blood is supplied with nutrients. The food center will be inhibited until a certain concentration of substances necessary for normal existence is maintained in the blood. At this time, the person will experience a feeling of satiety.
Over time, cells consume nutrition from the blood and it becomes depleted. The inhibition of the food center is removed and it resumes work. The man is hungry. The stomach begins to produce juice necessary for the rapid absorption of food. And the person understands that he needs to eat. And the food will enter the prepared stomach and immediately begin to be absorbed.
The feeling of hunger directly depends on the temperature of the body. This is because the food center is sensitive to blood temperature. If a person is cold, his blood cools down and his food center works more actively. During heat or fever, the blood also heats up, which means that the food center will not provide a stimulus for hunger.
In addition, the amount of food eaten also affects the feeling of fullness. Its receptors determine the degree of filling of the organ with food and transmit impulses to the central nervous system. In order for the food center to get involved, it needs to be stimulated by conditioned reflex actions. Namely:
When adhering to separate meals, the interval between meals should be:
In order to know the amount of food that should be consumed at one time, you need to take into account that the stomach produces approximately 2 liters per day gastric juice. If we talk about separate nutrition and the time of digestion of food in the stomach, then it becomes clear why the digestive organs cannot cope with mixed food.
If you divide all the food eaten four times, it turns out that approximately 0.5 liters of juice immediately digests the entire contents of the stomach. If only meat enters the stomach, then the gastric juice only processes it. If there are other products in the stomach with meat, for example, bread or potatoes, the gastric juice will primarily absorb carbohydrates, and some of the meat will remain undigested. And this part of the meat will end up in small intestine as food bolus, which will not be learned. From this it follows that for normal functioning stomach and intestines, food consisting of proteins and carbohydrates must be consumed separately.
When eating rationally, you need to separate hunger and appetite. Hunger signals the need to replenish the body's energy. Appetite brings satisfaction. Proper nutrition is driven by hunger; incorrect nutrition is driven by appetite. In the second case, there is a violation of the measure when eating food, since appetite can be deceptive. Inadequate eating behavior which leads to excess weight.
To overcome the feeling of hunger that arises in a situation where you cannot eat, there is a simple technique. It consists of tightly tightening your abdominal muscles and slowly counting to 10, then relaxing.
When it comes to a normal diet, you need to understand that in addition to the adequate frequency of meals, breaks between meals play an equally important role. The sad thing is that many people are chasing slim figure, this issue is often forgotten.
Like any muscle in the human body, the gastrointestinal tract requires a balanced work/rest regime. Physiological pauses between meals are the basis healthy eating and must be observed as strictly as any other rules of the various.
It has been scientifically proven that proper alternation of meals has a beneficial effect on general condition central nervous system.
breaks between meals should be the same
The fact is that immediately after the stomach is full, it sends to main brain signals about its filling, which reduces the conditioned reflex activity of a person. Simply put, he wants to sleep after eating.
At this time the following sensations arise:
During this period, it is better not to engage in particularly complex work, as performance is somewhat reduced. The break between meals lasts on average 4-4.5 hours until healthy is restored.
When a person seriously thinks about what he eats and how he does it, he begins to look for information about the rules of healthy eating.
The least you can do:
“Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract.
To answer them, it is worth understanding the physiology of the digestive organs. It is believed that the optimal moment for absorbing the next portion of food is the period of complete release from the previous one. At the same time, a person cannot know exactly what is happening in his intestines, so one can only approximately understand when it is worth eating again.
the main thing in breaks between meals is rationality
The gastrointestinal tract, like any other organ in the human body, requires rest. That is why constant consumption of food can provoke disorders in its functioning. Maintaining the correct intervals will help maintain a good appetite and functional activity of the digestive organs.
Several important factors influence the establishment of an adequate diet.
These include:
The fact is that physical or mental labor makes some adjustments to the functioning of the gastrointestinal tract and physiological breaks between meals may differ from those under other circumstances. If a person works 6 hours in a row, then he physically will not have time to eat. However, you should try to bring your diet back to normal as much as possible.
It is believed that the optimal break between meals is 4-4.5 hours. This is due to the speed of passage of the food bolus through the gastrointestinal tract and its digestion. With adequate functioning of the stomach and intestines, a person will begin to feel a characteristic sucking “in the pit of the stomach,” which will indicate the onset of hunger.
Sleeping at night significantly prolongs the physiological pause between meals. Basically it increases to 11-13 hours, but sometimes it can reach 16 hours. This necessitates breakfast. Many knowledge workers limit themselves to only a cup of tea or coffee in the morning, which has an extremely negative impact on the condition of their stomach and intestines and reduces their performance.
In addition to what kind of break a person gives himself between meals, it is important to correctly distribute the amount nutrients for breakfast, lunch and dinner.
The main thing for health is to correctly distribute the volume of food intake throughout the day
On average, an adequate 4-meal diet should look like this:
If a person does not want to take a long break between meals in the morning and afternoon, he is recommended to introduce a second breakfast around 12.00, which should be approximately 10% of the nutritional value of the total diet.
Thanks to this distribution of substances and nutrients, it is possible to maintain a balance between the amount of food that enters the body and the energy that is used in the process of work. Many people ignore the rules rational nutrition. As a result, the number of patients with gastrointestinal diseases increases every year.
In any case, it is necessary to understand that breaks between meals are as important as their regular use. You can't ignore them. The main thing is the physiology and balance of the diet.
The correct diet involves determining a number of indicators: the time of meals, the number of meals, the intervals between them, as well as the distribution of the diet.
1. Multiplicity of food (quantity).
2. Meal times and intermediate intervals.
3. Diet distribution according to chemical composition, calorie content, by food set and weight.
4. A person’s behavior while eating is his behavior.
The main criterion that determines this time is the feeling of hunger. It can be identified by next sign: when thinking about unattractive food (for example, the image of a piece of stale black bread), saliva appears; at such a moment, the tongue, rather than the stomach, primarily needs food.
Feeling hungry can be confused with the following states: the stomach “fails”, the stomach “sucks”, spasms occur. All this indicates the unloading of the organ after overflow, the needs of the stomach and the food appetite center (a number of brain structures that coordinate the choice, consumption of food and initial stages digestive processing).
It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite indicates the need for pleasure. The surest impulse to eat should be hunger, since the deceptiveness of appetite leads to excess weight.
It is believed that four meals a day is the most optimal for healthy person. Its advantages lie in a uniform load on the digestive tract, in the most complete processes food processing, its digestion and assimilation, in maintaining a constant internal environment.
The optimal intervals with the correct diet are considered to be intervals from 4 to 6 hours, they provide normal work digestive system.
Long breaks between meals lead to the following consequences:
1. Overexcitation of the food center is observed.
2. A large volume of gastric juice is released, irritating the gastric mucosa and leading to inflammatory processes.
The disadvantage of short intervals is the small amount of time for the full implementation of digestive processes. This can provoke disorders of the secretory and motor functioning of the gastrointestinal tract.
Regularity of meals is extremely important. Because it is being formed conditioned reflex, awakening a feeling of hunger at a certain time. This, in turn, causes stimulation of the food center and triggers the reflex secretion of gastric juice.
When choosing a certain diet, it is necessary to strictly adhere to it, since food stress does not have a beneficial effect on the body.
Distribution by chemical composition nutrients could be as follows:
subject to heavy physical labor: 1 (proteins): 1.3 (fat): 5 (carbohydrates).
with sedentary or sedentary life: 1 (protein):1.1 (fat):4.1 (carbohydrates)
There are several caloric content different points view on the issue of food distribution:
1. Breakfast is the maximum - 40 - 50%, approximately 25% remains for lunch and dinner. This is due to the higher vital activity of the body of most people in the first half of the day.
2. Food is distributed almost evenly: 30% for breakfast and dinner, 40% for lunch.
3. Dinner is the maximum, it is allocated 50%, for breakfast and lunch - 25%. This is due to the fact that optimal absorption of food requires the required volume of blood and a state of complete rest, which are present in a sleeping person.
If there are diseases ( peptic ulcer, myocardial infarction, cholecystitis, etc.), they recommend five to six meals a day.
While eating, it is best to concentrate on the food and also remain in good condition spirit. This means that you need to isolate external stimuli such as a book, TV, etc. Because focused thoughts provide better results - optimal digestion and absorption. Negative emotions are also detrimental to nutrition.
An important component of mealtime behavior when organizing correct mode nutrition - thorough chewing, when pieces of food are crushed to a liquid state, where there are no inhomogeneities.
From a physiological point of view, this is extremely important, since the breakdown of nutrients occurs only in a dissolved state, and not in the form of a lump, the coefficient increases useful action digestive tract. Lumps slow down the digestion process, causing risk putrefactive fermentation. In addition, food richly processed by saliva in a liquid state allows you to reduce the amount of food consumed due to the increased percentage of absorption. The body's energy expenditure is also reduced due to better pre-processing and smaller food volumes.
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