How Many Meals A Day?The frequency of the meals, the quantity of energy per meal and the quantity of nutritional elements and their reciprocal proportion play a crucial role in the process of acquiring physiological balance of body and protecting of the organs. This situation is particularly significant in terms of preparing individuals against pressures of the daily lives, removing exhaustion, providing healthy thinking and protecting against illnesses.
For an adequate and balanced nutrition, at least three meals daily are recommended.
The Number of Meals and The Importance of Its ContentThe digestion of foods ingested and the usage of that in the body vary according to the time period, which elapses between meals and the components of foods. On the basis of mixture, quantity and frequency of eating of foods, several changes that stem from enzymatic and hormonal elements, happen in our bodies. Our bodies arrange their lives according to these conditions and whereby strive to survive. However, the situations like unbalanced nutrition, famine and overnutrition cause changes within the systems of organisms, as a result they create detrimental effects on health. These changes can more clearly be seen if organisms stay in the state of hunger. It is pointed out that in the nutrition that takes place within long intervals, organisms contain less protein and water and much nitrogen is also thrown out by urine. For the protein synthesis of the organism, the usage of protein is restricted in a certain period of time. When much protein is taken to body, through urine, the amount of nitrogen increases because organism develops a mechanism in order to throw out the nitrogen that is not used in the body. When the food is consumed in the short intervals, a positive nitrogen balance is established and the level of proteins increases in the body. As opposed to this situation, in case of long interval eating, deposition of fat within the body increases and this situation increases the level of blood fats (lipid and cholesterol) that raises the risk of diabetes and heart diseases.
In the balanced and adequate nutrition, the number of meals is as important as the content of the meals. It is known that if the distribution of nutritional elements is balanced, the metabolism works regularly that much. When our diet is merely composed of cereals, the organism losses its liveliness. This situation is related to synthesis of protein. Organism needs amino acids in an adequate level and concurrent way in order to make synthesis of proteins, which play profound role in the development of body. When inadequate amino acid is taken in a meal, it cannot be compensated by the subsequent meal. Whilst the level of nitrogen remains balanced among the people, who take protein in three meals a day.
When the level of carbohydrates is very low in a diet, it is observed that carbohydrate metabolism does not perform its function properly and this situation causes to rise free plasma fatty acids. When the level of carbohydrates is reduced in a diet, significant part of proteins are converted to glucose. Consequently, in the content of meals, the amount of energy that comes from carbohydrates, protein and fat should respectively be 55-60 %, 10-15 % and 25- 30 %. In the usage of proteins, fat and carbohydrate, many minerals and vitamins undertake function. These nutritional elements should be distributed in a balanced way in the meals.
Proper and adequate energy production of body is related to the level of blood sugar. When the level of blood sugar is approximately 70-100 mg in 100 ml, the energy is regularly produced. When the cell uses the sugar, it is observed that the level of sugar in the blood and the quantity of energy production decreases. This situation shows itself with exhaustion, decreasing of attention, losing of power, feeling of hunger and sometimes headaches. If the level of blood sugar is lower than normal level, individuals become more inadaptable and bearish. As opposed to this situation, if the level of bloodsugar remains above the hunger level through ingesting food, then the energy is easily produced that provides more cherish behaviours, healthy thinking, energy and adaptability. Nonetheless, the excess amount of ingesting foods particularly high glycemic index carbohydrate containing foods causes to increase sugar level which creates sleepiness and reduces productivity. This situation is particularly dangerous for a person with diabetes.
The time period that elapses between the breakfast and supper meal is approximately 11-12 hours. If the benefits of taking regular meals are considered, it is obvious that to leave the body without food in a long time is harmful.