Nutrients, Calories, Benefits of HORMEL ALWAYS TENDER, Pork, Fresh, Boneless Fillet

Content

• Increased appetite.
• Types of hunger.
• Reasons for feeling hungry.
• Tips for normalizing appetite.
• Diagnostics.

increased appetite

It is characterized by frequent feeling of hunger and eating large amounts of food (more than 4 times a day). With a normal appetite, the size of a flat plate for an adult is 2 palms - this is enough to satisfy hunger.

Types of hunger

True hunger is caused by nutritional deficiencies, increased physical activity. Psychological hunger, emotional overeating are caused by prolonged stress, worries, the habit of eating while watching TV, boredom, eating for company, etc.

Constant pathological hunger, even after eating, is associated with an imbalance of the hormonal system, disorders of the neuro-reflex regulation due to certain diseases.

Let's consider these reasons in more detail.

Reasons for feeling hungry

1. Unbalanced diet

• Deficiency of nutrients in the body, including their failure to assimilate with incoming food - the latter can occur as a result of dysfunction of the gallbladder, inflammation in the gastrointestinal tract, enzymatic deficiency;
• lack of diet;
• eating foods with a high glycemic index and load (desserts, sodas, baked goods, dairy products, sweet fruits);
• low-energy, low-carb or low-fat diets. Compliance with these diets is stressful for the body, which can provoke dysfunction of the endocrine glands. There is evidence that these diets can lead to an increase in the production of cortisol (stress hormone), hormonal disruptions in women (cycle disorders);
• refined carbohydrates cause addiction, increased, uncontrolled appetite, overeating, as a result of which natural hormones that provide a feeling of satiety (cholecystokinin and YY peptide) are not produced in the body.

2. Stress

An enemy for the whole organism, especially for the hormonal and nervous systems. Constant stress depletes the body's resources. Decreased production of serotonin (happiness hormone) and endorphin (pleasure hormone), which protect against stress and its consequences.

Endorphins are produced in the neurons of the brain when the body gets pleasure (positive emotions, physical activity, walking, tasty food, etc.), they have a calming effect, helping to reduce stress and chronic fatigue, and help control appetite. With insufficient production of endorphins in a state of stress, the body can enter a phase of severe overexcitation. Therefore, people who are under stress constantly want to eat something, “stress eating” occurs.

3. Lack, sleep disturbance

With sleep disorders and chronic lack of sleep, an increase in the level of cortisol (stress hormone) occurs, which contributes to an increase in appetite, the accumulation of adipose tissue, especially visceral (around internal organs). Melatonin (sleep hormone, regulator of circadian rhythms) becomes insufficient, as a result, it loses control over the functions of regulating the endocrine system, energy metabolism. The aging process accelerates, immunity decreases.

4. High and prolonged physical activity is accompanied by a large energy loss, an increased need for proteins, water and electrolyte imbalance, and hypoglycemia.

The body needs fuel for normal operation - glycogen ("reserve carbohydrate", polysaccharide). Its main reserves are stored in muscle tissue and liver. Muscle glycogen is needed to maintain the functions of the musculoskeletal system and the heart (the most important muscle in the body, also containing glycogen). During high physical exertion, the body primarily uses muscle glycogen. Glycogen from the liver supplies glucose for the body, levels the glucose index. To restore glycogen stores, athletes and all people who receive high physical exertion should eat a serving of high-carbohydrate food two hours before training or hard work.

Changes in blood glucose levels during exercise:

• at the beginning of physical activity, the level of glucose in the blood rises (slight hyperglycemia);
• with further physical activity, more than 1.5 hours, there is already a decrease in blood glucose levels due to the depletion of glycogen stores in the liver and muscles;
• prolonged physical activity - more than 2 hours and without rest - leads to severe hypoglycemia (lowering blood glucose levels) and metabolic changes. Hypoglycemia is accompanied by an increase in appetite.

With high physical exertion, the body also needs additional intake of mineral compounds - these are iron, phosphorus (the need increases by 1.5-2 times), magnesium, calcium, potassium, sodium chloride.

5. Dehydration

The feeling of hunger can be caused by a lack of fluid in the body. Drink a glass of warm water - if the feeling of hunger has not passed, then the body needs food.

Signs of dehydration:

• hunger;
• dry mouth;
• dark circles under the eyes;
• possible frequent heartbeat;
• flaky skin.

6. Pregnancy

Women who are preparing to become mothers may experience increased appetite in the first weeks of pregnancy, which is physiologically acceptable. The body undergoes hormonal changes, and a woman constantly wants to eat her fill. This should not cause concern, but it is important to adhere to the measure, you should not listen to advice like “you need to eat for two” and gain extra pounds, which can subsequently negatively affect the course of pregnancy.

To go through this period comfortably, seek advice from a practicing nutritionist (leading pregnant women) or your obstetrician-gynecologist.

7. Diseases and special conditions of the body

• High levels of insulin in the blood or diabetes mellitus already onset. High insulin levels due to frequent, fractional or high-carbohydrate meals contribute to increased appetite, fat accumulation. Maintaining optimal blood sugar and insulin levels is key to keeping the body healthy, minimizing the risk of chronic diseases such as metabolic syndrome, diabetes, Alzheimer's disease and heart disease;
• hormonal disorders. Hormones are chemical messengers that regulate most of the body's processes. They control appetite, influence the conversion of food into fuel or send it to the store, control the concentration of sugar in the blood.

Hormones closely interact with each other. Therefore, it is necessary to restore the entire system at the same time. Let's take a closer look at the hormones that affect hunger.

Ghrelin, a hunger hormone produced in the stomach, stimulates appetite.

Leptin is a peptide hormone that controls hunger. Determines the direction of use of food (fuel or in stocks). Participates in cross-reactions with thyroid (a thyroid hormone that affects metabolism and weight normalization) and other hormones.

Cholecystokinin and peptide YY are hormones of satiety and appetite control, produced in the intestines after eating. They respond to the digestion of fats and proteins by sending satiety signals.

Cortisol is a hormone of the adrenal cortex, a stress hormone. Regulates blood sugar, immune function, blood pressure, stimulates or inhibits other hormones. When stress becomes chronic, its level can change dramatically from high to low and vice versa.

Cortisol imbalance:

• high levels of cortisol block the action of other key hormones - thyroid hormones, which are responsible for the metabolism and production of progesterone - an important female calm hormone (affects the menstrual cycle);
• carbohydrate and protein metabolism is disturbed;
• decreased thyroid function;
• the function of the gastrointestinal tract decreases, the absorption of trace elements, such as selenium, copper and zinc, necessary for the production of thyroid hormones.

Insulin is an anabolic hormone produced by the pancreas. Controls the body's use of fuel from food, regulates its transport to the liver, muscles and fat cells to get glucose from the blood and store it. Stimulates a large number of cellular reactions. Not only low, but also elevated insulin levels are detrimental to hormonal balance.

Serotonin is a monoamine neurotransmitter produced in the central nervous system. Acts as an endocrine factor to promote efficient energy storage. Regulates behavior, suppresses appetite and promotes energy expenditure by increasing fat consumption. Improves absorption and storage of nutrients. Glucose and fatty acids stimulate the release of serotonin from the duodenum, promoting intestinal motility and nutrient absorption.

Thyrotoxicosis (hyperthyroidism) is a condition characterized by an excessive content in the body of thyroid hormones of the thyroid gland - thyroxine (T4) and triiodothyronine (T3). This increases the function of the thyroid gland, accelerates metabolism. The body intensively consumes energy, drawing it from fat reserves. An unhealthy weight loss occurs, since this condition is accompanied by a malfunction of the internal organs, hormonal disorders (menstrual cycle failure), neuropsychiatric disorders are possible. In this state, the body experiences constant hunger. As a result, a person with thyrotoxicosis, trying to get rid of an insatiable feeling of hunger, eats a lot, while his weight does not increase, it even decreases. Thyroid hormones have receptors that are present in almost all human tissues,

8. Diseases of the gastrointestinal tract

Hydrochloric acid is a natural component of gastric juice that performs the most important functions in digestion - it disinfects and breaks down incoming food (especially protein), resulting in an increase in the volume and quality of nutrient absorption.

With low acidity, protein, vitamin B12, iron and magnesium are not absorbed. An acidic environment is needed to signal the release of bile from the gallbladder and enzymes from the pancreas. The feeling of constant hunger with increased acidity may indicate gastritis, peptic ulcer.

9. Helminthiases - worm infection

It is believed that the appetite for helminthic infections is reduced, as the body's defenses are weakened. However, helminths can cause not only a decrease in appetite, but also its increase. It depends on the type of helminths, their behavior, life cycle and locations in the body.

Helminths living in the intestinal lumen (teniarinhoz, ascariasis) feed on food particles. Often a person with helminthiasis lacks nutrients, the reserves of which he tries to replenish through food. Portions of food are constantly increasing, a persistent feeling of hunger leads to additional snacks between main meals. At the same time, the weight is kept at the same level or even reduced by several kilograms.

Tips for normalizing appetite

All body systems - endocrine, nervous, digestive, respiratory and others - are closely interconnected. Therefore, an integrated and systematic approach is important.

1. Balanced nutrition, nutrient absorption and diet

To replenish and maintain resources, it is important for the body to receive a sufficient amount of macro- and micronutrients, as well as their maximum assimilation and timely intake.

Nutrients should have the following characteristics:

• high nutritional density (concentrated content in the product of nutrients necessary for the body per 1 kcal - fiber, healthy fats, minerals, vitamins and other useful substances). The more the product contains macro- and micronutrients, the greater the nutritional density it has;
• with a low (up to 55 units) or medium (56–59 units) glycemic index;
• with a glycemic load (determines the overall sugar-boosting effect of the product) - low (up to 10 units) or medium (from 11 to 19). Foods with a low glycemic load release energy slowly into the bloodstream and cause only minor changes in blood sugar levels.

Proteins are the main components of every cell in the body, the main building material of tissues and organs, the basis for the production of enzymes, hormones and neurotransmitters. Promotes satiety by reducing excessive snacking during the day.

Monounsaturated fats are the basis for the formation of lipids (structural components of cells, bile and hormones), give a feeling of satiety, participate in metabolic processes, promote the absorption of fat-soluble vitamins (A, E, D, K), necessary for the normal functioning of all body systems.

Complex (slow) carbohydrates are a source of energy for every cell in the body, contribute to the normalization of blood glucose levels, give a feeling of satiety due to the content of soluble and insoluble fiber that supports a healthy microbiome and normal bowel function.

Additionally - probiotics (beneficial bacteria and other microorganisms that ensure the restoration of normal intestinal microflora), fermented foods (coconut yogurt, cashew yogurt, kimchi, fermented cabbage and other vegetables).

Protein, healthy fats, complex carbohydrates, fiber, probiotics, and fermented foods increase satiety by preventing increased ghrelin release.

The formula for the perfect breakfast

Proteins - 20-40%, animal and vegetable - 50/50. Fats - up to 60%, animal and vegetable - 50/50. Carbohydrates - 20%:

• fiber (vegetables, herbs, fruits, berries);
• cereals.

Breakfast example: fried eggs in ghee with bell peppers, a slice of yeast-free whole grain bread with avocado pate (with the addition of cilantro, lemon juice and optional olive oil). How to ensure the absorption of nutrients from incoming food:

1. chew thoroughly so that saliva and necessary enzymes have time to be produced;
2. normalize the acidity of gastric juice.

Home acidity test

Eat a lemon. At high acidity, the fruit will seem extremely unpleasant in taste, and at low acidity, the lemon will be no more acidic for you than an ordinary orange.

How to increase acidity:

• before eating protein foods, take a mixture - lemon juice (0.5 tsp) + ginger juice (0.5 tsp) + a pinch of salt with 2-3 tbsp. l. warm water;
• dress green salads with a mixture of lemon juice or natural apple cider vinegar and olive oil;
• eat foods with a spicy taste - daikon, radish, turnip;
• Don't cut salt from your diet.

The diet allows you to maintain a normal appetite, promotes the release of digestive juices that affect the process of digestion and absorption of food. Why is it important not to skip breakfast?

Basics of blood sugar balance:

• try not to skip breakfast, as it sets the metabolic tone and lays the foundation for blood sugar balance throughout the day;
• It is advisable to have time to have breakfast within an hour after waking up.

A nutritionist can create a balanced, individual menu. He can diagnose the content of macro- and micronutrients, work on restoring the body's resources and give recommendations for their further maintenance.

2. Mindful eating and emotional self-regulation skills

• Try to eat in a good mood;
• protect yourself from external stimuli - TV, telephone, etc.;
• rely on hunger/satiety signals;
• focus on the food - sight, smell, taste, texture, temperature.

How to distinguish appetite from hunger? Told in the article

Exercise "Scale of hunger and satiety"

1. Take a comfortable position - sit down, close your eyes and relax, put your hands on your stomach. Breathe calmly.
2. After 1 minute, ask yourself if you are hungry. If so, the hunger level should correspond to positions #1 to #4 on the scale. If not, it is position #5 on the scale.
3. The feeling of hunger can be caused by thirst. Drink a few sips of warm water or room temperature. Repeat point number 1 and number 2. If the feeling of hunger is gone, then the body just wanted to drink.
4. If the level of hunger on the scale is below position number 5, you are psychologically "jamming" something. As a result - systemic overeating, a set of extra pounds. Analyze your condition, try to determine the cause of "jamming". Perhaps the body is deficient in macro- and microelements. If you can’t figure out the cause on your own, seek help from a nutritionist and your doctor.

Exercise "Mini Meditation"

Option number 1. Sit up straight, put your feet on the floor, your feet are hip-width apart. It is important to relax your hands - put them on your knees or on the armrests. Close your eyes, you can lean on the back of the chair with your back, make sure that your back is relaxed, but even. Take a deep breath, then gently exhale through your mouth. Relax the forehead, the area between the eyebrows, release the tension around the eyes, let the cheeks and cheekbones drop. Take another breath, exhale softly, drop your lower jaw, let it drop. Now relax your stomach, let it gently roll forward. Imagine that the weight of your body flows completely into the pelvis. Release the tension, let the muscles relax. Find such a distance between the feet that the hips can be completely calm and relaxed.

Option number 2. You can just focus on breathing for 1 minute, trying to breathe deeply, comfortably, softly, relaxed. Then you can open your eyes and start eating.

Option number 3. Suitable for a situation where you are surrounded by people and it is inconvenient for you to close your eyes. You can do the same with open eyes. Relax your face, jaw, stomach and breathe comfortably, softly, calmly.

3. Drinking mode

Norm: 30–35 ml per 1 kg of body weight.

Calculate your individual daily allowance. Break it down into several steps, for example:

• 30 minutes before breakfast (for the normal functioning of the digestive tract);
• 2 hours after breakfast;
• 30 minutes before lunch;
• 2 hours after lunch;
• 30 minutes before dinner.

Try not to drink a lot of water in the evening and before bed. Drinking water at this time loads the kidneys and provokes morning swelling.

A hot or, conversely, frosty climate requires an increased volume of fluid in the same way as increased physical activity. Why is it important to drink clean water after drinking? For 1 cup of drunk coffee, black tea or a glass of alcohol, you need to drink an additional 1 glass of pure water, as these drinks have a diuretic effect.

4. Elimination of stress, normalization of hormonal levels and lifestyle

• Restore your sleep routine and stick to it. Try to go to bed before 22:00–23:00; How to fall asleep quickly? Told in the article
• do bath courses with Epsom salt (500 g of salt per bath) 1-2 times a week;
• choose regular and adequate physical activity (yoga, qigong, Pilates, walking);
• use calming and contemplative practices such as diaphragmatic breathing, meditation, etc.;
• use bodily practices. Myofascial relaxation (self-massage with tennis balls or rollers) removes muscle clamps, reduces stress levels, and increases energy levels. Neuromuscular relaxation according to Jacobson - consistent tension and relaxation of different muscle groups;
• sunbathing (in moderation, during inactive sun with a UV index below 7).

The thyroid gland is like a butterfly. Like the wings of a butterfly, in the sun it absorbs light like solar panels. The rays of the sun maintain the balance of hormone production, strengthen the immune system of the thyroid gland and the immune system as a whole.

Diagnostics

A nutritionist will help determine the cause of the constantly increased appetite. He will be able to create an individual balanced menu and give other necessary recommendations to eliminate the constant feeling of hunger, normalize appetite.

If the nutritionist identifies a problem that requires medical attention, he should refer you to the right specialist and continue to work with the doctor. The doctor will conduct a preliminary diagnosis and send you for tests.

Diagnosis involves the study of the functions of the endocrine and nervous systems. If other suspicious symptoms are identified, additional studies are prescribed.

Laboratory diagnostics:

• blood for glucose (control of glucose level determines the level of sugar);
• blood for glucose tolerance (reveals a latent or initial form of the disease - prediabetes);
• blood for C-peptide (goal - treatment prognosis, evaluation of treatment effectiveness);
• blood for glycated hemoglobin (reflects the average blood glucose over the past 120 days);
• glucose in the urine (assessment of kidney function, detection of diabetes mellitus);
• feces on the eggs of worms (with suspicion of helminthiasis).

Hormonal profile:

• free T3 and T4, TSH;
• insulin
• estrogen and progesterone.

Ultrasound:

• thyroid gland;
• pancreas;
• transvaginal, ovarian and uterus (for women).

Visualization techniques:

• thyroid scintigraphy (assessment of the structure and functions of the organ);
• abdominal x-ray.