VSK doctor named restrictions on the “kebab” diet for the holidays – Russia today Posting in CHAT: Russia Shish kebab is one of the traditional and favorite spring dishes of Russians. Meat is an important part of the daily diet, but its effect on the body depends on many factors - cooking methods, side dishes, etc. Alina Krasikova, therapist and nurse at the Digital Clinic of the VSK Insurance House, talks about the benefits. and the harm of barbecue, the healthiest recipes for its preparation and the optimal amount of food in the diet for men and women. Animal proteins are an important part of a healthy diet. For average-weight men, the recommended protein intake is about 60 grams per day, and for women it's about 50 grams per day. So, 100 grams of beef contains approximately 25 grams of protein. This means that a man needs to consume about 250 grams of beef (or no more than five pieces of kebabs) per day, and a woman needs about 200 grams (or four pieces of kebabs). 100 grams of chicken meat contains approximately 31 grams of protein. This means that men should consume approximately 200 grams of chicken (or four pieces of kebabs) per day, and women should consume about 150 grams (or three pieces of kebabs). It is also worth considering that animal protein is found not only in meat, but also in other products (fish, dairy products, eggs), i.e., with them, meat consumption in the diet should be even less. Among the classic side dishes that perfectly complement grilled meat is a vegetable salad of fresh tomatoes, cucumbers, peppers, herbs and onions. Another popular and healthy option is baked vegetables (tomatoes, peppers and eggplants). They are rich in vitamins, minerals, antioxidants and fiber, which are important for maintaining a healthy heart and immune system. When baked, vegetables retain their beneficial properties, but you need to pay attention to the method of preparing them. It is advisable to bake vegetables without excess oil or adding a large amount of salt or sauces, so as not to increase the calorie content of the dish. You should avoid “heavy” side dishes for barbecue (this includes, for example, potatoes). It is also worth limiting your consumption of white bread and other fast carbohydrates to avoid a sharp increase in blood sugar levels. To minimize the harm of barbecue to the body, it is important to adhere to five basic tips. 1. Choose quality meat: it is preferable to use lean cuts of meat without skin. This will reduce the saturated fat and calories in the dish. 2. Use simple recipes: instead of mayonnaise or fatty sauces, give preference to simple and light marinades based on lemon juice, olive oil, spices and herbs. 3. Prefer regular firewood: When cooking a barbecue, it is better to use natural wood or charcoal instead of wood briquettes or fast-burning coals. This will help avoid the formation of harmful compounds that can form when burning low-quality fuel. 4. Add Vegetables: To increase the nutritional value and reduce the calorie content of your kebabs, add pieces of vegetables, such as tomatoes, peppers, pumpkin or onions, to your kebabs. They will enrich the meat with vitamins, minerals and fiber. 5. Do not overdry the meat: overdried meat contains an increased level of carcinogens formed during processing at high temperatures. Following these simple tips will help reduce the harm of eating barbecue and make it a healthier and healthier dish for the whole family. Also, when properly prepared and consumed, there is no need to change your daily level of physical activity. “The idea that you need to 'work' on the food you eat by increasing your physical activity is important in striving for a healthy balance between diet and exercise. This could be sports, walks in the fresh air, yoga, or even simple exercises at home. balanced diet – a diet that includes vegetables, fruits, proteins, grains and healthy fats. It is important to learn to listen to the signals of your body, avoid excessive sleep and rest, lead a healthy lifestyle out of love for your body, and not out of guilt or the desire to punish yourself for eating,” notes Alina Krasikova, general practitioner, nutritionist at the Digital Clinic » Insurance House VSK. Source link Source link
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The doctor explained what kind of meat should be used for barbecue – Russia today Posting in CHAT: Russia The capital's doctor Andrei Tyazhelnikov, in an interview with RIA Novosti, advised using turkey, chicken and rabbit meat for barbecue. He also added that fish and seafood would be an excellent alternative to fatty pork. At the same time, the doctor called for a responsible approach to the choice of marinade. “For a marinade that will soften the meat and speed up its cooking, you should choose low-fat ingredients. For example, lemon, vinegar, mineral water, low-fat kefir or yogurt, onion, pepper. Those who prefer to soften meat in mayonnaise or in complex ready-made marinades must remember that this will make the finished dish fattier,” he concluded. If there are no contraindications, then sometimes you can afford “fattier and juicier” kebab. Irina Kuznetsova previously reported: Treatment against ticks in Taganrog: looks suspicious 2002 Notepad-news of Taganrog Source link Source link
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The doctor explained what absolutely should not be done if you have insomnia Posting in CHAT: Russia Chronic insomnia can cause serious health problems: increasing the risk of developing cardiovascular disease, obesity, diabetes, immunodeficiency and mental disorders. KaspiInfo learned from doctors how to properly treat insomnia; somnologists gave general recommendations on sleep hygiene. The best way to ensure a good night's sleep is to maintain a regular sleep schedule. Doctors strongly recommend following a sleep-wake schedule with deviations of no more than 2 hours. Doctors recommend going to bed no later than 23:00 and sleeping 8 hours. The best time for daytime sleep is from 13 to 15 hours. For proper production of sleep hormones, try to avoid bright light in the evening. One of the sleep hormones that triggers the process of falling asleep is melatonin. Scientists have managed to artificially synthesize melatonin, but it must be prescribed by a doctor. Before going to bed, dim the lights, turn off the TV, turn off your mobile phone, or set a special mode that changes the light level depending on the time of day. Exercise regularly. Physical activity is one of the most effective ways to combat stress. The best time for classes is from 17 to 20 hours. It is recommended to stop vigorous activity at least 90 minutes before bedtime. Relaxation exercises are allowed - special yoga and Pilates complexes. Reduce your intake of stimulants (tea, coffee, soft drinks, chocolate). Smoke less or quit smoking. At the very least, try not to smoke 2 hours before bed. Maintain moderation in your consumption of alcoholic beverages. Don't go to bed hungry or with a full stomach. Don't eat later than 2-3 hours before bedtime. Try not to eat foods that cause flatulence (nuts, legumes or raw vegetables) at dinner. If you're hungry, eat a light snack (banana or apple). Create a ritual for yourself before bed. The same actions that you repeat every day before going to bed, dim lights, a warm bath, soft, pleasant music will help relieve physical tension and stress that have accumulated during the day. An important factor affecting the health of your sleep is the atmosphere of your sleep. Bedroom. Ventilate the room before going to bed. The air temperature should be comfortable for you, humidity - 50-60% (for this you may need a special device - a humidifier). It is better that the room where you sleep does not have carpets or a large number of books, because they are often sources of dust. The bed should be comfortable and of sufficient size. The mattress should be comfortable. It is important that when lying down, your head on the pillow is not too tilted (then the pillow is too thick for you) or bent (then it is too flat). Leila Martirosova, a medical prevention doctor in the department of communications and public projects and organization of medical prevention at the Regional Center for Public Health and Medical Prevention, told CaspiInfo: “If you suffer from insomnia, reduce the time you stay in bed. Never force yourself to sleep. If you can't sleep, it's better to get up, take a walk, or rest quietly by watching TV, reading, or listening to music than to toss and turn desperately all night. Don't be afraid of insomnia. .Many people suffering from insomnia experience an obsessive fear of losing sleep when they go to bed. Try to distract yourself with something pleasant and calming. Do not solve problems at the moment of falling asleep. Try to solve all the accumulated problems before that. going to bed or agree with yourself to postpone their decision until tomorrow. Tell yourself: “I’ll think about it tomorrow.” Keeping a diary will help, where at the end of the day (preferably no later than 1-2 hours before falling asleep) you will endure all the worries and concerns of the past day , and also write down your plans for tomorrow.” If general recommendations do not help and sleep problems become chronic, it is better to consult a doctor. One of the most popular methods of losing weight turned out to be fatal. Source link Source link