Fitness

Healthy eating by following these rules

What are the principles of proper nutrition and what methods should we use to control appetite and what rules should we follow to maintain our health along with nutrition?

: Observing these simple tips in times of health can prevent diseases and in times of illness, bring back health and speed up the treatment process.

Rule 1: Eating time

A person should eat at the time of true appetite and not eat without an honest appetite. This is the time when the previous food has been completely digested and the urine has matured. That is, its color has gone from colorless to tangy and bold. Also, the stomach is lightened from below the chest with the navel, the smell of the previous food is not in the bad throat, the pulse has become shorter, the visual senses have become sharper and the feeling of thirst has arisen.

Rule 2: Time to stop eating

Before complete satiety happens, you should stop eating; Because food needs more space to be digested and its components are separated from each other. Now, if the volume of the stomach is completely full, it will cause anxiety and digestive disorders and the occurrence of flatulence and indigestion.

Rule 3: Chewing food and duration of eating

Bites of food should be taken small so that they can be chewed well. Chewing food completely will prevent indigestion, bloating, constipation and many other disorders; Because food digestion starts from the mouth. This makes eating last longer and prevents overeating.

Rule 4: Types of foods consumed and food according to different moods

Any food that enters the body and interacts with the body, or becomes similar to the body and replaces the tissues and materials lost from the body, which is called absolute food, or has no nutritional capability for the body at all. and affects the body and changes its quality; For example, it makes the body hotter or colder than usual, which is called absolute medicine, such as ginger, camphor, black seed, etc.

There are some cases that have both nutritional and medicinal properties. Now, if food is predominant, they are called medicinal food; such as lettuce, spinach, lentils, peas, beans, etc., and if medicinal properties prevail, they are called food, such as garlic, onions, leeks, mint, etc.

This law states that a person who is healthy and not ill-tempered should not receive food other than absolute foods on a daily basis. Because in the long run it will cause bad mood (getting out of the state of moderation and health). The absolute best foods include well-cooked wheat bread, moderate meats such as sheep, goat, veal and fish, mild and natural sweets, fruits such as figs and grapes. Most absolute foods have a moderate character and are suitable for those who are healthy and their temperament is not too far from moderation.

But those whose temperament is far from moderate and are bothered by eating hot or cold foods, should receive their anti-temperament foods. It means to use medicated foods and in the next stage, food drugs. If someone has the predominance of cold and eats yogurt, pickles, lettuce, cucumber, and tomato, he experiences body weakness, watery mouth, sleepiness, and slowness of mind; First of all, he should reduce the consumption of these substances (not to eliminate them altogether), and secondly, he should use their appropriate benefits, for example, he should eat yogurt with a little mint or oregano or fennel, and thirdly, he should eat healthy foods in each food group. choose himself

For example, instead of lettuce, cucumber and tomato, use grated carrot and celery. In a person who has a predominance of heat and eats a lot of spices (which are usually hot, such as cinnamon, pepper, ginger, etc.) and sweets and high-fat foods, he experiences body itching, dry mouth, excessive thirst, etc.; Choosing the right foods in each food group is essential.

Rule 5: Stillness after meals

After eating food, it is necessary for the body to be in a state of relaxation so that digestion can take place properly. The worst thing for digestion is vigorous movements; It means that it is not suitable to exercise after a meal. But slight movements that cause the food to go down and settle in the bottom of the stomach help to digest food better. For this reason, it is recommended to walk a few steps after eating and then lie on the right side for a few minutes and then lie on the left side for a longer time. When you get up, get up from the right side.

But moving before eating helps to eliminate body waste and increase instinctive heat for better digestion and absorption of food.

Rule 6: Observance of habit and pleasure in the matter of nutrition

According to traditional medicine scholars, habit has the status of secondary nature and it is necessary to pay attention to it in every matter. In the matter of nutrition, if a person is used to food and eats it with great desire, his body’s nature will digest and absorb it better. Of course, there are two points here; One is that the person has a habit of consuming bad foods, which according to this rule, he thinks it is good to repeat the same method! Here, he should gradually change his habit.

Second, most people usually lose control of their lust in front of delicious food and overeat, which itself causes complications. In general, if there were two foods that were both of good quality, it is better to eat the food that one enjoys more; As long as you don’t overdo it!

Rule 7: Non-consistency on one type of food and compliance with dietary diversity during health

Consuming a lot of salty foods causes dryness and eye problems, eating a lot of sour foods causes premature aging and anemia, consuming a lot of sweets causes liver blockage (such as fatty liver) and stomach weakness.

The simpler the food in each meal, the better it is digested; But food diversity should be observed in different meals. For example, there are some foods that are available for a limited period of the year, and then their season passes, and it is better to receive them at the same time. Especially since many chemicals are used to prepare them. Like a tree cucumber produced in winter, which is full of toxins and chemicals!

Rule 8: Avoid overeating

On the other hand, consuming a lot of food and getting used to it takes a person out of the purity of heart and spirituality and leads him to beastliness. It is said that God hates nothing as much as a full stomach!

Rule 9: Respecting the order in food

Another type of food classification in Iranian traditional medicine is dividing them into soft and dirty foods. Soft foods have more separated components and are easily digested and decompose in the body sooner. But thick foods have a denser texture and also produce a firm texture in the body and decompose later. Those who have more intellectual work and less physical activity, should eat more bland foods, suffer from indigestion and other problems. But athletes and people with a lot of physical activity, such as the director, should receive more concentrated foods so as not to suffer from physical weakness.

Examples of foods in the range: lettuce, apple, pomegranate, wheat bread, barley bread, lamb and goat meat, fish, chicken, simple vegetable soup, rice soup, honey, etc.

Examples of thick foods: noodles and dishes made with noodles such as noodles, macaroni, lasagna, te dig, sweet and fatty foods such as halva, mayonnaise sauce, boiled potatoes and eggs, and alwieh salad, beef and Frozen meats, fried foods such as cutlets and coco, etc.

Rule 10: Compliance with food incompatibilities

In traditional Iranian medicine, some foods are incompatible with each other; That is, they should not be consumed at the same time. If someone consumes these together once and does not experience any complications, if he repeats this habit, he must wait for the occurrence of irreparable complications. For example, simultaneous consumption of meats, especially poultry meat, with dairy products (such as yogurt) is strictly prohibited, and repeating this eating habit causes skin diseases such as vitiligo (leprosy) and joint pains.

Some incompatible items:

• Dairy products with pickles
• Dairy products with fruits such as banana milk
• Drinking water and liquids after fruits
• Fish with eggs

Rule 11: Observe the state of the stomach

There are some people whose stomach volume is small and they are not able to get a lot of food in one meal. Therefore, they should reduce the amount of food in each meal and increase the number of meals. On the other hand, there are some people whose stomach heat is high and delicate foods burn in their stomach. These people should eat more concentrated foods.

People who have a weak stomach and the food does not stay in it until it is fully digested and passes quickly; They should eat some astringents (such as apple or pomegranate paste) before meals. Those who have a weak stomach and eat any food, immediately experience bloating and heaviness and a feeling of fullness in the stomach, they should drink some stomach tonic syrups after the meal. For example, some Galenos syrup (or sakanjabin safarjali) which is made from fruit extract, ginger, honey and vinegar.

* Master of health science in nutrition

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