The digestion and use of ingested nutrients by the body varies depending on the composition of the nutrients and the time elapsed between meals. Depending on the amount of food and the time it is consumed, some hormonal and enzymatic changes occur in the body. The body tries to adapt to these conditions. However, when there are situations such as one-way nutrition, starvation or overnutrition, the changes created by the organism in these systems will negatively affect health.
As a result of consuming meals at long intervals, the body retains less protein and water and excretes excess nitrogen (found in protein structure) in the urine. ) throws. The organism's use of protein for protein synthesis is limited to a certain time. If too much protein is taken into the body, the amount of nitrogen excreted in urine also increases. Because the organism has an adaptation mechanism to dispose of nitrogen that it does not use. When food is eaten in short intervals, a positive nitrogen balance is created in the body and body proteins increase. On the contrary, when you eat for long periods of time, fat accumulation in the body increases. As the amount of blood fats (cholesterol and lipid) increases, the risk of heart diseases and diabetes increases.
In adequate and balanced nutrition, the content of meals is as important as the number of meals. The more balanced the distribution of nutrients in meals, the more regularly your metabolism works. When a diet consisting only of grains is consumed, the body loses its vitality. This situation is related to protein synthesis. Proteins, which play an important role in the growth and development of the body, must be present at sufficient levels in order to be synthesized in the body. Insufficient protein intake at one meal cannot be provided with the next meal. While nitrogen remains in balance in those who consume protein distributed over two meals, a positive balance is achieved in those who eat three meals.
It has been observed that when the amount of carbohydrates in the diet is low, carbohydrate metabolism is disrupted and plasma free fatty acids increase accordingly. When carbohydrates are reduced in the diet, most of the proteins are converted to glucose. For this reason, the energy coming from carbohydrates, protein and fat in meals should be between 55-60%, 10-15% and 25-30%, respectively. Utilization of protein, fat and carbohydrates It also contains many minerals and vitamins. A balanced distribution of these nutrients in meals is essential.
In order for the metabolism to work regularly, it is recommended to consume at least three meals a day and the time between meals to be 4-5 hours.
It is recommended that the body is fit and adequate. Energy production is related to blood sugar level. As cells use sugar, a decrease in the level of sugar in the blood and energy production is observed. This situation manifests itself as fatigue, decreased attention, weakness, feeling of hunger, and headache. A person whose blood sugar level drops below normal becomes more moody and incompatible. On the other hand, if blood sugar is kept above the hunger level with the food consumed, energy is produced more easily, the person feels better, thinks more quickly and clearly, and his behavior becomes harmonious and cheerful. However, excessive food intake and excessive increase in sugar levels cause drowsiness and reduce productivity. This situation poses a danger for diabetics.
Approximately 11-12 hours pass between dinner and breakfast. If breakfast is not eaten, this period increases to 16-17 hours. Considering the benefits of taking meals at appropriate intervals, the body should not be left without food for such a long time.
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