Understanding how our bodies react to food and meal times can help us make more informed and balanced food choices. After all, we are what we eat, as well as when and how we eat. Follow the recommendations of Susanna Pasadas and Marco Moutinho to tune into your body’s natural rhythms and create a daily routine that can transform your health.
Right place and time
Meal times and the social and environmental context allow us to use meals as milestones in organizing our day and daily tasks. Normally, there are three peaks of strong appetite throughout the day, preceding the moments when we have breakfast, lunch and dinner. The environment we find ourselves in can also influence how we eat, highlighting the importance of choosing calm and pleasant places to enjoy our meals.
The right dose of energy
In an ideal system for regulating total daily energy, we would expect that if we consume an amount of energy much higher than our normal level at a snack, the same system would compensate for this at the next meal, causing us to eat less. Or, for example, it would be beneficial to take carbohydrates in the morning, since there is a higher glucose tolerance at this time of day. However, people often have difficulty implementing these energy compensation mechanisms, and it is important that they learn to organize their meals throughout the day and choose the right foods for each moment. Follow the advice of the experts.
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Best time to train
The best time to exercise is one that fits into your daily routine and makes you happy while maintaining a regular routine. Nutrition and exercise, combined with our body’s natural rhythm, are the recipe for an active and healthy life.
Morning
Sunrise provides an opportunity to start the day with more energy. Morning exercise not only improves organization and memory, but also controls appetite.
To complement your active morning routine, prepare a breakfast fit for a king. Since glucose tolerance is higher in the morning, your first meal should include quality carbohydrates, fresh fruit and dairy products.
A balanced diet rich in nutrients is essential to face the day with vigor.
Noon
When your stomach starts to feel like lunch, you should choose a healthy meal consisting of carbohydrates, proteins and vegetables. The ideal amount of food on your plate should be adjusted to maintain nutrient balance throughout the day.
The afternoon may be an ideal time to exercise if you want to improve your cardiovascular health, lower triglycerides and blood pressure, and prevent or control diabetes.
In addition, the body becomes warmer and more flexible, which improves performance and prevents injury.
Night
The amount of food eaten should gradually decrease throughout the day. A light meal is recommended for dinner to ensure a restful night. Exercising at night can also be an option for those looking to relax, relieve stress, reduce anxiety and improve sleep quality. However, you should avoid exercising too intensely or exercising too close to bedtime to ensure restful sleep. Be active, be healthy and enjoy every moment of your day!
Income
Breakfast
Protein Tiramisu
VEGETARIAN
10 MINUTES. + 1 hour COOLING | 2 PEOPLE | EASY
Go Active Pingo Doce creamy yogurt 1 bottle (125 g)
cereals 90g
Chia seeds Pingo Dose 1 ½ gr. soup
protein serum Chocolate Go Active Pingo Doce 45 g
semi-skimmed milk 300ml
coffee 60ml
low-fat natural yogurt 1 (125 g)
cocoa powder 2nd century soup
raspberries 2nd century soup
Preparation
1 In a bowl, combine oats with chia seeds, whey protein, milk and coffee. Mix well, cover with cling film and leave in the refrigerator overnight.
22 Place the previous mixture in a glass and add yogurt. Finish with cocoa powder and raspberries. Refrigerate until serving.
Dinner
Berry salad with shrimp
WITHOUT MILK
20 MINUTES. | 2 PEOPLE | EASY
Go Active Pingo Doce creamy yogurt 1 bottle (125 g)
berry paste 140g
salt 2nd century coffee
shrimp core 200g
garlic powder qb
lemon (juice and zest) 1 (100 g)
Pingo Doce Extra Virgin Olive Oil 2nd century for dessert
Cherry tomatoes 250g
mixing dried fruits Go Active Pingo Doce 20 g
fresh mint qb
fresh coriander qb
red wine vinegar 1st century soup
Preparation
1 Boil the berries in water and half the salt for the time indicated on the package.
two Season the thawed shrimp brains with the remaining salt, garlic powder and lemon juice.
3 Fry the shrimp in a non-stick pan with olive oil. Cook until the shrimp are golden brown. To book.
4 Drain the pasta and place it in a bowl. Add lemon zest, halved cherry tomatoes, olives, dried fruits and chopped herbs.
5 Add shrimp, stir and season with remaining oil and vinegar.
Lunch
Egg Skillet with Spinach
DAIRY FREE / VEGETARIAN
30 MINUTES. | 2 PEOPLE | EASY
Go Active Pingo Doce creamy yogurt 1 bottle (125 g)
leek 1 (200 g)
Pingo Doce Extra Virgin Olive Oil 2nd century soup
artichokes 1 can (390 g)
Spinach Leaf Pingo Dose 1 package (170 g)
yogurt Skyr natural Go Active Pingo Doce 1 (150 g)
salt 1st century for dessert
pepper qb
eggs M two
Preparation
1 Cut the leek into thin slices and fry in a pan with olive oil. Let it cook for 5 minutes.
two Then add the drained and chopped artichokes. Stir and add spinach. Let them soften and then add the yoghurt, stir and season with salt and pepper.
3 Make small holes in the vegetables and crack the eggs into them. Cover the pan and cook over medium heat until the eggs are cooked to your liking.
See these and other recipes in the Sabe Bem magazine, which you can purchase on the website Pingo Doce Stores or in www.mercadão.pt
Source: CM Jornal
I’m Dave Martin, and I’m an experienced journalist working in the news industry. As a part of my work, I write for 24 News Reporters, covering mostly sports-related topics. With more than 5 years of experience as a journalist, I have written numerous articles on various topics to provide accurate information to readers.