Gummy bears, pieces of chocolate or a handful of crisps end up in your mouth almost by themselves. Such a bite tastes delicious and there is always a temptation lying around somewhere. We all know that. Just like the quick snack when shopping, during the lunch break or when we get cravings. Instead of sitting down in peace, we eat in passing . We ignore the fact that our body doesn’t like it. But the abundance of food is increasing the number of overweight people.
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Protect your body
These quickly consumed foods usually contain few valuable minerals and vitamins – they are the opposite of a balanced diet. The most serious problem here: Our organism is not programmed to constantly eat , but genetically still to food breaks (no mammoth killed today). Our current eating habits lead to permanently high insulin levels in the blood and increase the risk of developing type 2 diabetes.
“For 25 years, 350,000 diabetics have been newly diagnosed in Germany every year,” says internist Dr. Detlef Pape . The insulin food combining he invented is intended to prevent this. (If you want, you can also bring your diet with youchange with our help, you will find a lot of information at www.vital-diaet-coach.de. ) But not all diabetics are severely overweight.
Pay attention to a healthy diet
What other factors play a role remains a matter of debate among physicians. There is agreement on what is essential for a healthy diet: sufficient fresh fruit and vegetables, few ready meals and processed foods, lots of whole grains and healthy fats from vegetable oils.
A balanced variety of food determines the composition of the intestinal flora – and this is very important for our self-healing powers, because 70 percent of all immunological defense cells in the body are produced in the intestine.
Eat according to your internal clock
In order for all metabolic processes to run optimally, we need a balanced day and night rhythm . In addition to the sleep phases, the meals also tick our inner clock. The traditional breakfast, lunch and dinner spread serves this purpose beautifully.
Mindfulness pays attention to the needs of the body and makes every bite into an apple interesting. Drinking enough, preferably mineral water, and regular stretching and exercise complement the healthy program for the body’s self-healing powers. And you’ll get a little slimmer as well.
You can read the first part of our series “The 4 powers of self-healing” here: [1] The stretching
Read the second part of our series “The 4 Powers of Self-Healing” here: [2] Mindfulness
Three meals a day
Tolfioow: What makes constant snacking so risky?
dr Pape: If you eat a candy bar at your desk every half hour, it stimulates the insulin cells in the pancreas to secrete insulin in order to distribute the sugar and fat in the body. First, the insulin controls the muscles. Since you are sitting, you do not need any energy supply. But the insulin floods the muscle cells and damages them. At some point, the organism protects itself by closing the insulin receptors.
No, because what to do with the food? In the fat stores for times of need. Before that, the nutrients circulate and build up in the bloodstream, which makes the vessel walls inelastic, a cause of high blood pressure. Another reason: For digestion, a meal is similar to a 100-meter run. In order to perform, the sympathetic nervous system is activated, a nerve that increases blood pressure and heart rate. In addition, constant eating eliminates the feeling of fullness.How do I break the vicious circle?
Leave five hours between meals to allow the insulin system to recover. No snacks in between, no sugary drinks, no fruit either. Instead, eat apples and co. for breakfast and lunch. It is important that the meals are sufficiently filling.And why the separation of carbohydrates and protein?
The brain needs energy in the morning, and it supplies it with long-chain carbohydrates in the form of glucose (see right, e.g. oatmeal and wholemeal bread). Animal protein in cheese and quark would now be unfavorable for the pancreas. At lunchtime, on the other hand, a mixed diet can stimulate insulin production. In the evening, the body needs protein for its nocturnal repair processes – and this is when it can best utilize it.
