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 a medium to 2 hours).
Even with 5-6 hours of hunger during the day, some problems can be experienced.
In order not to have nutrition and digestive problems, you should eat moderately for 2 hours a day, your power stability; You should balance your carbohydrate, protein and fat consumption.
Dietary fat size and type of fat are significantly associated with heart disease risk;
In daily nutrition, the amount of fat taken with food is valuable.
According to the type of fat (saturated fats (animal origin), trans and unsaturated);
a) Increased intake of saturated fat increases the level of LDL cholesterol.
b) Increasing the intake of trans fats (vegetable fat) increases the level of LDL cholesterol.
c) Increasing the intake of unsaturated fat (such as olive oil, flower..) reduces the level of LDL cholesterol.
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.
Daily salt amount should not be more than 3-5 grams. Weight should be controlled. Physical activity should be made a form of life. Alcohol intake should be restricted.
How should a daily nutrition pyramid be prepared?
The basis of the food pyramid is the distribution of food variety to meals.
In Pramid, which we have divided into four equal parts, five types of food groups should be in the appropriate form.
At the widest base; Whole wheat flour and cereal foods (such as bulgur, ashura wheat, whole grain bread types…), dried legumes and seasonal vegetable fruits should be included.
In the middle of the pyramid; The 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 (loaded unsaturated oils), sweets, honey, molasses and very little (if desired) sugary foods, jams, candies should be included.
Ketogenic diet (ie no carbohydrates) and what are its risks?
We occasionally refer to the drawbacks of KHO (carbohydrate) restricted nutrition in our offers.
Briefly disadvantages; It creates an electrolyte imbalance. As the calcium excretion increases, the risk of “osteoporosis” (decreased calcium density in the bone) occurs.
Uric acid increases in the blood, triggering the risk of gout. It triggers an increase in lipid-cholesterol in the blood. As a result, cardiovascular disease increases. In addition, it causes headache, concentration disorder, finitude, constipation and slowing down of metabolism.
