What To Look For In The Diet During Emergency Measures

The measures imposed an even more stagnant lifestyle on us . In a short time, the risk factors for some health problems have risen sharply. What do I mean? Of course, we are immobilized, which creates a number of problems: weight gain, muscle relaxation, instability in the entire musculoskeletal system, calling old and the appearance of new pains in the lower back, joints, neck ... However, immobilization also affects the metabolic processes, metabolism slows down - the few nutrients we take in with food do not reach our cells and at the same time the accumulated toxins in the body are emitted from it in a smaller volume. But!

There is a solution to this problem even if we are locked up at home - it is enough to introduce a routine and exercise for at least half an hour a day , even better if we can twice a day. Many households have an exercise bike, cross trainer - these devices give us a wonderful solution to compensate for the lack of walking. Let's not forget that running outside is not forbidden yet - you just shouldn't do it in the parks and gardens and you must keep a distance of 2 meters from the others.

Another option for development is the complex exercises for all muscle groups, which can be performed under a strict series or more dynamically with music, similar to aerobics . And yoga and tai chi are a way of life.

We have come to the essence of the problem, which can be broken down into small but essential details. First, in order not to contribute further to the stagnation of metabolism, we must drink enough water. The lower limit is 2 ½ liters. The more water we drink, the better. At least now we don't go out much, so we don't have the problem with separating it. Experts recommend drinking even 4 liters of water ... 

When leading a stagnant lifestyle, it is very important to monitor your calorie intake . Now we need far fewer calories. What number to look for now depends on factors such as gender, age, height, weight, muscle mass and body fat ratio. There are enough calculators on the Internet that we can use to calculate the approximate amount of calories for the day.

The most important issue concerns the quality of food and nutrition. When we are locked up at home, most people lose their useful habits. There are several reasons, but this is another topic. Despite the stress and, alas, the difficult financial situation in which many families now find themselves, it is important for health to strive to eat the most chemically pure food possible . Under stress and lack of money, we usually eat too many carbohydrates. It is this diet that needs to be balanced. In the first case it is a matter of will, in the second it could help to review the foods consumed. The main food groups have always given good solutions. These are: meat, fish, eggs, milk and dairy products, legumes, vegetables, fruits and cereals, preferably whole grains.

The goal of nutrition should be to ensure a minimum of protein . Because in case of stress and deficiency, this food is usually the most missed in the diet. An easy way to calculate the required amount of protein for you personally is based on your weight - a gram per kilogram at a minimum. Thus, providing 50-60-70-80 and even 100 grams of protein per day should not be a problem. Then you need to find out which products can give you how much protein - it is clear that meat is the best source, but it is also rich in fat, so be careful with it. We can add fish, eggs, milk and dairy products and of course legumes. Legumes are valuable to us not only because of plant proteins, but also because of fiberand the beneficial nutrients they contain. Thanks to them we will ensure a regular stomach. Including them in the weekly menu 3-4 times is a great option to have well-functioning intestines.

Proteins also saturate and keep us full for a longer time, so wolf hunger as a phenomenon must be cleared. Naturally, for this purpose it is necessary to feed at approximately equal intervals , at about 4 hours is a good solution. These are 4 meals a day. In this way we will have control over the amount of food we ingest. Experts say: we eat an amount that is equal to our two hands. The other is more. And eat soups regularly!