healthy food

Written by Marwa Mahmoud Elias Sunday, February 4, 2024 08:00 PM If you are on a diet and suffer from Feeling hungryYou should pay attention to a lot of nutritional advice that combats this feeling, as well as paying attention to the diet in general without violating it.

According to a report published on the pure wow website, you can circumvent this feeling through some tips, including:

• Eat some foods that suppress your appetite and make you feel full for long periods.

• Pay attention to avoiding eating late at night.

• Healthy options, such as eating hummus with whole grain crackers and vegetables, are important options that can stop this feeling and help confront diet hunger.

• Include oatmeal in the meal because it enhances the feeling of fullness and sleep without feeling hungry.

• A peanut butter sandwich is a very important option, provided that the bread is made from whole grains.

• Bananas and nuts are foods that suppress hunger and enhance the feeling of fullness and the success of the diet.

• Juices can also play an important role in feeling full if a person consumes them without sweeteners, such as cherry and avocado juices, and yogurt shakes with fruit.

• Drink a cup of milk.

A report published on the Cura website added that there are other reliable options, including chickpeas with a sprinkle of cinnamon, eating delicious flavored popcorn, eating a boiled egg, or a small protein shake. Eating apple slices is also an important healthy option.

2024-02-04 18:00:00

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More than five million Dutch people are at risk of a vitamin D deficiency in the autumn and winter months. People who stay in a care or nursing home in particular do not receive enough daylight; they have a ninety percent chance of having a vitamin D deficiency. We get most of our vitamin D from sunlight: you get a third through your diet and two-thirds through the sun. Once the leaves have fallen from the trees, it is extra important to get enough vitamin D. How do you still get enough vitamin D in the winter? This is what you want to know about this important vitamin

Supplements

According to the Health Council, you get enough daylight if you are outside for fifteen to thirty minutes every day between eleven and three o’clock in the afternoon. Your hands and head should then be uncovered. You can also take vitamin D in the form of supplements. For people who rarely spend time outdoors, the Health Council recommends ten micrograms of vitamin D per day. The same applies to pregnant women, women between fifty and seventy years old and people with dark skin. Vitamin D is also found in meat, oily fish and eggs.

Stronger bones and teeth

Vitamin D is particularly important for the elderly, because this vitamin protects you against bone fractures and falls. With a vitamin D deficiency there is a risk of osteoporosis. Vitamin D is also good for your teeth.

Light determines your rhythm

Daylight is also important for the rhythm of your biological clock. If we lived completely in the dark, our rhythm would shift ten to twenty minutes every day. If you do this for a few days in a row, your clock will be several hours behind in no time. This means you fall asleep later and wake up later. Daylight helps to restore the rhythm.

Sharp during the day and sleepy in the evening

As soon as the first rays of light enter our eyes, the stress hormone cortisol starts to peak. We need cortisol to be alert and active during the day. However, the sun in the Netherlands is too weak in autumn and winter, which can make it more difficult to fall asleep on time in the evening. Going outside at the start of the day can help you sleep better at night. Once evening comes, our body produces melatonin. Melatonin is a sleep hormone. Bright light in the evening has the opposite effect on the production of melatonin – evening light makes you fall asleep later.

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2023-12-11 23:01:01
#vitamin #winter #important #light #winter #months