Gastroenterologist weighs in on holiday eating habits

Although more and more people choose healthy diets, holidays can still turn into an overeating extravaganza, says University Clinic employee Ayrat Ziyatdinov.

Here are some comments on various matters.

On caloric intake

A person engaged in intellectual labor needs 70 to 80 grams of fat, 130-140 grams of protein, and 400-450 grams of carbohydrate a day. For active athletes, of course, this must be increased. It’s important to have the intake to be evenly distributed within a day. Fractional eating is very popular among some self-proclaimed nutritionists, but it’s actually completely without benefit. A portion of food must linger in your stomach for four to five hours, which is necessary for full digestion. If food is taken too often, it can be evacuated from the stomach without reaching the chyme phase (the semi-liquid content passed from the stomach to the duodenum).

On drinking

When the stomach is empty, a special alkaline mucus protects it from the influence of hydrochloric acid. If you drink after a meal, hydrochloric acid is diluted, and digestion worsens.

On Lent foods

The presence of fat stimulates contractions of the gall bladder. Lent foods do not stimulate the production of hydrochloric acid, which is a natural barrier against pathogenic microbes.

On veganism and vegetarianism

Food must contain fat, protein, spices, and condiments. Veganism and vegetarianism can be detrimental to children – they need fat and protein. There are also essential amino acids and insoluble vitamins. But we also need fiber from vegetables, greenery, and bran.

On holiday eating

A holiday menu must not differ drastically from your usual meals. But, obviously, with any menu overeating can lead to discomfort, indigestion, and exacerbation of chronic diseases.

Source text: Rufina Gimaletdinova

Photo: pixabay.com

Translation: Yury Nurmeev