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Zdravo prehranjevanje: Vodič preživetja praznične sezone (1/3)

  • Writer: Aku Energija
    Aku Energija
  • Dec 18, 2017
  • Branje traja 5 min

Updated: Nov 23, 2024

Prazniki so čas za praznovanje, vendar so lahko tudi recept za zdravstvene težave, če nismo previdni. Če sta na vašem seznamu novoletnih zaobljub "zdravo življenje" in "izguba teže", zakaj bi čakali? Začnite načrtovati in živeti bolj zdravo življenje že danes. [Preberi več: 7 navad, ki dokazano spreminjajo življenja]

Praznična hrana je običajno bogata s sladkorjem, maščobami in priboljški, zaradi česar lahko naš prebavni sistem izgubi ravnovesje. Težave, kot so slaba prebava, zaprtje in refluks, so pogosti spremljevalci prazničnih pojedin. Če k temu prištejemo še pozne noči, prekomerno uživanje alkohola in stres, ni čudno, da se že pred božičem počutimo izčrpani. [Preberi več: Prehranski nasveti TKM]

A brez strahu! Predstavljamo vam vodič za preživetje v praznični sezoni, da boste ostali zdravi:

1. Bodite pozorni na količino popitega alkohola

Uživanje prazničnih pijač je del zabave, vendar lahko posledice pretiravanja - glavobol, slabost in splošno nelagodje - hitro pokvarijo razpoloženje. Zato začnite razmišljati o kontroliranem pitju alkohola in učinkih, ki vam jih le to povzroča, že pred zabavo. Nekateri preverjeni ukrepi pa so:

  • Jejte pred pitjem in čez noč, da zmanjšate absorpcijo alkohola in poskrbite, da se želodec umiri.

  • Alkoholne pijače pijte počasi.

  • Izberite pijače, ki imajo nizko vrednost alkohola. To so npr. pivo, vino ali pa celo mešanice vina z radensko, vodo ali mešanice piva in limonade.

  • Priporočeno je po vsaki alkoholni pijači spiti eno brezalkoholno, npr. negazirano brezalkoholno pijačo ali vodo.

2. Bodite vi zdravi gostitelj zabave

Če ste vi gostitelj zabave ali tisti, ki gosti in organizira dogodek: super! Imejte zdravo izbiro za vsakogar, tako da zagotovite veliko lahke hrane, kot so narezana zelenjava, lahke omakice, sadni krožniki in meso kot npr. meso za kebab, pusto meso ali ribe. Z nekaj načrtovanja lahko pripravite praznični in hranljiv namaz.

3. Omejite sladice

Če sta vaš dom ali pisarna polna božičnih dobrot, je jasno, da boste ob čaju ali kavi uživali v piškotkih, pitah, pecivu in potici. Malo sladkega razvajanja ne škodi, vendar spremljajte, koliko sladkih prigrizkov si privoščite. Vodenje prehranskega dnevnika (na papirju ali mobitelu) vam omogoča sledenje vnosa dodatne energije v telo in pomaga povečati zavedanje, kako pogosto posežete po prigrizkih.

4. Najbolj pomembno je, da jeste čuječe

Poskusite si vzeti trenutek, da razmislite o tem, kaj jeste. Osredotočite se na veliko sliko in na dolgotrajen vpliv na vaše zdravje. Preden ugriznete v drugi kos torte, nagnete naslednji kozarec alkoholne pijače ali načnete nov paket čokolade, se ustavite in vprašajte:

  • Ali sem res lačen?

  • Ali si res želim to pojesti?

  • Ali mi je ta okus sploh všeč ali jem samo iz navade?

Če se pred uživanjem hrane ustavite, se lahko odločate bolj zavestno. Že od malega nas učijo, da moramo pojesti vse, kar je na krožniku, a kot odrasli imamo izbiro, da se ustavimo, ko smo siti, in ne takrat, ko je krožnik prazen. Včasih je dovolj le nekaj grižljajev, da potešimo željo. Morda boste presenečeni, kako pogosto resnično uživamo le v prvem grižljaju! [Preberi več: Moč čuječega prehranjevanja: Pot do zdravja in dobrega počutja] [Preberi več: Kdaj jeste, je prav tako pomembno kot to, kaj jeste]

5. Okrepite svoje vitalne energije z zeliščnimi dodatki TKM

Tradicionalna kitajska medicina (TKM) ponuja prefinjen in učinkovit pristop za podporo telesu v času praznikov. Zelišča TKM so več kot le prehranska dopolnila; usmerjena so na določene energije in organe ter natančno odpravljajo neravnovesja. Zelišča TKM s poudarkom na različnih vrstah energije zagotavljajo krepitvene in čistilne učinke, ki presegajo zmožnosti običajnih prehranskih prilagoditev, zato so edinstvena in učinkovita možnost za splošno dobro počutje.

V prihodnjih dveh člankih bomo govorili o preprečevanju `mačka´ oz. neželenih stranskih učinkov prekomernega uživanja alkohola ter simptomov težav s prebavnim sistemom v praznični sezoni s pomočjo zelišč TKM.

Healthy Eating: Holiday Survival Guide (1/3)

The holidays are a time for celebration, but they can also be a recipe for health woes if we’re not careful. If “getting healthy” and “losing weight” are on your New Year’s resolution list, why wait? Start planning and living a healthier lifestyle today. [Read more: The 7 Habits—Proven to transform lives]

Holiday food tends to be rich in sugar, fat, and indulgent treats, which can leave our digestive systems feeling off balance. Problems like indigestion, constipation, and acid reflux are common companions to festive feasts. Couple that with late nights, excess alcohol, and stress, and it’s no wonder we feel burnt out by the time Christmas rolls around. [Read more: TCM Dietary Advice]

But fear not! Here’s your survival guide to staying healthy through the Holiday season:

1. Be Alcohol Aware

Indulging in holiday drinks is a part of the fun, but the aftermath of overdoing it—headaches, nausea, and overall discomfort—can quickly spoil the mood. So before the party starts, figure out ways to control your drinking and the effect it will have on your body. Some tried and tested measures include:

  • Eat before drinking and throughout the night to help moderate alcohol absorption and keep your stomach settled.

  • Drink slowly to pace yourself.

  • Opt for low-alcohol varieties of beer or wine, or diluting your alcoholic drinks (try a spritzer or a shandy).

  • Make every second drink non-alcoholic, non-fizzy soft drinks or just water.

2. Be a Healthy Host

If you’re the one throwing a party or hosting an event, great! Make healthy choices easier for everyone by providing plenty of lighter party food, like cut-up vegetables and dip, a fresh fruit platter, and meat options such as kebabs or lean meats, or fish. With a little planning, you can create a spread that's both festive and nourishing.

3. Limit Treats

If your office or home is full of Christmas cheer (that is, Christmas food), it’s a given that you’ll enjoy a shortbread, mince pie, or cute Christmas cupcake with your cup of tea. Little indulgences are good – just keep track of how many small treats you’re having. Keeping a food diary (on paper or a phone app) helps you keep track of the extras, and increases your awareness of how often you’re snacking.

4. Most Importantly, Be Mindful

Try to take a moment to be aware of what you’re eating. Focus on the big picture and the long-term health benefits. Before you bite into another piece of cake, a glass of alcohol, or another pack of chocolate, pause and ask yourself:

  • Am I actually hungry?

  • Do I really want to eat this?

  • Do I enjoy the taste, or am I just eating out of habit?

By pausing before indulging, you can make more conscious choices. We often had it drilled into us as kids that we needed to finish everything on our plates, but as adults, we have the freedom to stop when we’re satisfied, not when the plate is empty. Sometimes, just a few bites are all it takes to satisfy a craving. You might be surprised how often we only truly enjoy the first bite! [Read more: The Power of Mindful Eating: A Path to Health and Wellness] [Read more: When you eat is just as important as what you eat]

5. Strengthen Your Vital Energies with TCM Herbal Supplements

Traditional Chinese Medicine (TCM) offers a sophisticated and powerful approach to support your body during the holiday season. TCM herbs are more than just supplements; they target specific energies and organs, addressing imbalances with precision. By focusing on different types of energy, TCM herbs provide strengthening and cleansing effects that go beyond the capabilities of regular dietary adjustments, making them a unique and effective option for overall wellness.

In the upcoming articles, we are going to talk about prevention and TCM herbal remedies for hangover and digestive system symptoms around the holiday season.

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