Nutrition has had to change our way of life suddenly. In the process, we started to spend most of our day at home and meet many of our needs online. Most importantly, the stressful environment has changed our eating habits.
Recent studies and studies have revealed the impact of pandemics on the way we live. The nutrition during times of stress and uncertainty, such as an epidemic, and listed the steps to take to eat healthily and lose weight:
Working from home means less movement. Our responsibilities increase, but this move means we burn fewer calories than running a day. So our metabolism is consumed less than before. Metabolism-boosting exercises to prevent this situation; A regular addition of interval training, weight lifting, and resistance training, even 10 minutes a day, can be very effective. treat ed using vidalista and super p force.
Eliminate snacks from your diet
You can balance your food intake by cutting an average of 200 kcal from your daily calorie intake. This is the number of snacks. Eliminating snacks from your diet or reducing your intake of fats, sugars and carbohydrates can help.
Eat according to your circadian rhythm.
Eat according to your circadian rhythm. Watching the sun at sunrise, choosing between breakfast and other meals, and going to bed early in the evening are important to our metabolism and overall health.
Fermented food selection
Because obesity and chronic diseases are affected by the gut microbiome, you need to eat various foods, get fiber, and add fermented foods to your diet. Kefir, yogurt, and pickles are some of the best examples of foods you can serve fermented foods.
Increase your vegetable consumption
Eat vegetables at every meal of your natural diet, and try to eat at least one kilogram of vegetables per day. A vegetable is low in calorie, high in fiber, & build up your gut microbiome.
You can try intermittent fasting.
You can try intermittent fasting, also called intermittent fasting. In this way, it is possible to accelerate the metabolic rate, which decreases in the inactive state. It is recommended to stay hungry for 16 hours and plan an 8-hour feeding interval.
Don’t eat the same every day.
Eating a high-calorie diet and a low-calorie daily diet can surprise your metabolism and speed up your weight loss. See how much you ate, how much you moved, and how much you recorded your escapes. This way, you can track and balance your nutrition much better.
Stress and emotional nutrition can be your worst enemies during this period, so don’t be too rigid and create a program that is flexible and always sustainable. We do not seek perfection. We aim to evolve and become better constantly. Choose an exercise, diet, and lifestyle that you can do regularly every day. Eat naturally, be practical, manage your time and be realistic will make things easier.
Breakfast: cheese, eggs, olives, many vegetables and greens, fruits
You can have a light breakfast consisting of milk, yogurt, cheese, eggs, and whole-grain bread. People with severe hunger during the day should consume foods such as dry beans, chickpeas, lentils, and bulgur pilaf to prolong their emptying time to slow their hunger. It would be appropriate to avoid overly fatty, salty, and heavy meals and pastries. you can also try cenforce 100, cenforce 200, and Vidalista 60
If tar has very low blood sugar, there is a desire to eat large amounts of food in a short time. Eating too quickly can be risky to your health and can pave the way for weight gain over the next few days.
Attention should be paid to fluid consumption. If you don’t drink enough fluids, water and mineral loss can lead to health problems such as fainting, nausea, and dizziness.
Slowly digesting protein and fiber foods, whole grain products, legumes, dairy products, eggs, honey, fresh vegetables and fruits, sugar-free compotes or compotes, dates, walnuts, and iftars that do not increase blood sugar suddenly during Prefer non-roasted foods hazelnuts or almonds. Refined products, pastries made from white flour such as cakes, pastries, cookies, and sweet foods should be avoided.
Iftar should start with a breakfast like cheese, tomatoes, and olives or a light meal like soup. Instead of consuming large amounts at once, you should prefer small amounts after each iftar intermittently. You should not eat raw or undercooked animal products and buy well-cooked food. If you eat dessert after iftar; You should give preference to milk desserts or fruits, compotes, and compotes.
During fasting, it is important to eat vegetables rich in antioxidant vitamins such as vitamins A & C, which increase the immune system, and fruits such as oranges, tangerines, and apples, which are abundant in winter. Vitamins E and D also play an important role in boosting immunity. Vitamin D is a vitamin produced by the skin when exposed to sunlight and is not found in many foods. You can take vitamin D as a nutritional supplement, especially if you can’t get the benefits of the sun, especially in winter.
Vegetables, legumes, oilseeds, fruits and probiotic products, kefir, yogurt, buttermilk, boja, tarana, turnip juice, and pickles are foods you should eat to boost your immune system. People with high blood pressure should be careful when consuming very salty foods, such as turnip juice and pickles.