Overeating is a common mistake that can have serious consequences, especially if it follows a period of fasting or severe dieting. In order to enjoy a rich meal without putting our health at risk, it is essential to understand how to manage the portions and the order of the foods eaten.
The doctor specializing in diabetes and nutritional diseases Anca Roman explained, for Adevărul, how much is the right portion, in what order it would be advisable to eat the prepared dishes, why it is important to take at least a 15-20 minute walk right after the meal, plus other rules to keep in mind every day.
“A Little of Each Food” is the basic rule, states Dr. Roman. And a little means two or three spoons, no more. “If they have fasted, let them not start eating a lot of meat. A piece as big as the bridge of the palm, or as big as a pack of playing cards is enough”indicates the doctor.
What we start the meal with is also important. Vegetable and green salads are indicated, instead, dishes with sauces, such as roe salad, eggplant salad with mayonnaise, beef salad, should be avoided. “If he eats, let him eat two or three spoons”insists the diabetologist.
Fewer dishes on the table
Although abundance is the watchword especially during the holidays, it is advisable to put fewer dishes on the table, thus reducing the temptation to eat much more than usual. It is important to have three meals a day, and to divide the food we crave so that, during the day, we eat everything, but not at the same meal. “We limit ourselves to the main course and, if we have dessert, we eat it at the end of the meal”indicates the doctor. If we have prepared a lot of dishes, it would be advisable to eat them over several days. Otherwise, by consuming boiled eggs, sarmales, steak, beef salad, eggplant salad, drob, etc., at one meal, the risk of complications is very high, even if I only “tasted”.
“We start with salad. Lettuce or tomato and cucumber salad, under no circumstances roe salad, for example,’ the doctor Anca Roman draws attention. Patients with known problems with the gallbladder should avoid eggplant salad, regardless of whether it is with or without mayonnaise. To be avoided, in the same situation, are also cucumbers, white sauces, garlic, etc.
Because the temptation to enjoy all these dishes is great, many people have various digestion medicines at home. It is a behavior that is not found abroad, says the doctor, as patients there choose to consume everything in moderation, so as not to feel sick.
If we couldn’t resist and ate more, or “heavy” dishes, digestive enzymes, to be taken after a larger meal, and anti-bloating products could help us.
“And to exercise right after the meal, to go for a walk if they ate a little more. Let’s not sit down at the table and sit for another hour or two. Let’s go out and exercise”the doctor advises us.
As for drinks, Dr. Anca Roman advises us to limit ourselves to water, teas and coffee. “New studies show that alcohol is correlated with the risk of cancer, and that glass of wine that used to be indicated is no longer indicated. So no alcohol,” stated Dr. Roman.
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Instead, two coffees a day can come with real benefits. It increases our concentration, decreases the risk of developing vascular dementia, coffee being an antioxidant.
Fruit water for children
The safe amount of fruit juice for children is only 125 milliliters, that’s two fingers in a large glass. “Juices are a trap for children. We say they are natural fruit juices, but in fact they are not well metabolized. So, for children, no juices. Just water or water in which parents can put fruit to change the taste: lemon, orange, fresh mint. It is infused and is very good for adults too, not just for children”the doctor also showed.
Lemonade, if we still want something sweet, it is recommended to make it with a teaspoon of honey, being a much healthier option for children as well. Even people with diabetes can consume a teaspoon of honey a day, the doctor added.
Another warning related to the foods we give children is related to sweets. “No sweets for children”, insists the doctor, sugar being the biggest enemy, after which fats are added, etc. “If they eat a two-finger cookie, nothing happens, but don’t eat a plate of cookies. I’ve also seen children who eat chocolate at two years old, but it’s not okay. It’s a trap that the candy is homemade. We have control over the ingredients, we know what we put in, but they contain all sugar, all flour, all oil, all fats.” the doctor draws attention.
Products made with sweeteners, which many people prepare, have the advantage that they do not increase blood sugar, but the caloric intake is not much different if the rest of the ingredients are kept, the doctor also pointed out.
Such problems should be known. A uric acid, in analyses, constantly increased, and which is not treated with medication and diet, will cause deposits in the joints, which become painful. Gout attacks can occur especially in the lower limbs, at the level of the big toes which become inflamed, the episodes being particularly painful. If a patient remembers having such an episode – most likely it was gout – they should avoid eating lamb or lamb preparations.
Sweets, eaten immediately after the main course
Dessert, for many the most awaited moment of the meal, is recommended to be consumed at the end of the meal, after the main course, not 3-4 hours apart.
“The absorption of glucose will be slower in the blood and we will not have very high increases in blood sugar after a mixed meal with salad and meat. That way we will eat even less”, the doctor explained. If we eat sweets at the end of the meal, we will most likely consume smaller portions because satiety intervenes.
When we eat the cookies between meals, on an empty stomach, the blood sugar will increase suddenly. Patients with insulin resistance, who either know they have this problem or don’t know it, can get hypoglycemia, feel sick, feel tired.
