Vegetarian World
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What to do for dinner?
In addition to the well-known soups, there are other possibilities!
Because of our energy expenditure, as the day progresses we need less and less energy, unless we have an intense nightlife rhythm.
The ideal is to have dinner earlier, and reduce the amount of food.
According to Traditional Chinese Medicine, between eleven at night and three in the morning are the hours in which a gallbladder and the liver, two fundamental organs in digestion and that conditions the fact that we assimilate food better or worse.
At this time, our body should have already digested, so the ideal would be to have dinner no later than eight in the evening.
We should take advantage of the night to rejuvenate ourselves with some foods that stimulate the production of GH.
http://www.cantinhovegetariano.com.br/2013/05/meu-primeiro-jantar-vegetariano.html
GROWTH HORMONE: THE DESIRED SOURCE OF YOUTH THAT CAN BE INFLUENCED BY YOUR LIFE HABITS
HGH or GH – What is it?
The first and most obvious thing to know is the meaning of the acronym HGH. This usual abbreviation stands for “Human Growth Hormone”, which in Portuguese is known as growth hormone or somatotropin. It is a peptide1 hormone, which is naturally produced by the anterior pituitary gland (Adenohypophysis) located in the brain. This gland secretes the hormone as needed for the maintenance of normal growth and development of the mind and body.
Essentially, HGH stimulates the production and growth of cells in the human body. The primary function is the contribution to the growth of the body in terms of stature (height). Secondarily, growth hormone contributes to the development of muscle mass, helping the body to absorb and retain calcium, reduce the percentage of fat, support bone strength and integrity, immune system, control insulin and blood glucose levels.
Due to the functions that HGH plays in the body, the hormone has long been used under medical control to cure diseases that affect the growth or development of muscle mass, obesity, etc. However, for these same reasons, it has been used by athletes as doping to obtain an improvement in performance as a consequence of its performance in the development of lean mass and reduction of adipose tissue and its other functions (increased bone density, ability to store muscle glycogen). due to increased lean mass, sexual functions, immune system).
Factors that influence GH production
A number of factors are known to influence the secretion of HGH in a natural way, such as age, gender, diet, exercise, stress and the concentration of other hormones.
It is known that in adolescents the production of the hormone is almost twice as high as in healthy adults, due to the period of growth that is very accelerated during puberty, and that in any individual the highest concentration of the hormone produced occurs when the person reaches the deepest state of sleep while sleeping.
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Appetite related hormones (eg Ghrelin), which are associated with sleep quality.
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Sex hormones (high androgen concentrations during puberty).
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Estrogen concentration.
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State of hypoglycemia or fasting.
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Supplementation with arginine and vitamin B3.
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Deep sleep.
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Vigorous Exercise.
In the same way that these factors influence secretion, there are numerous others that inhibit GH production, including:
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Hyperglycemia.
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Concentrations of Somatostatin, a protein hormone produced by the pancreas and regulated by high glucose levels.
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Glucocorticoids, such as the production of cortisol, a hormone associated with stress.
Despite the indication regarding the factors that influence or inhibit production, it is always important to keep in mind that the vast majority of the items listed are results of research that often generate discussions regarding their relevance or veracity.
What we all know to be part of the natural aging process such as loss of muscle mass, increase in adipose tissue and weight gain, skin elasticity, among other metabolic factors, is related to the decrease in the production of the GH hormone.
Although natural substances have been suggested that possibly collaborate with the natural production of the hormone, as we age, our body becomes less responsive to using supplementation to produce more growth hormone, and we soon lose the ability to try to reverse the aging process. .
What is within the reach of all of us, however, is to try to reproduce the model of a healthy life in terms of sleep, food and other aspects while our bodies are young and capable of guaranteeing a slower and more natural aging process.
So, as we age over the years, our body lessens the response to our tireless attempt to rejuvenate, to try to reverse this process as much as possible, we must do what we can while there is time, that is, while we are still young. .
As much as it has been a discussion for years, that athletes suffer from activities that generate large amounts of free radicals and other oxidative substances, which in theory should contribute to accelerated aging, there is no doubt that the benefit from the production of other substances that contribute to rejuvenation is also remarkable, among these substances is the growth hormone.
The practice of physical activities, added to the well-known healthy lifestyle habits, is the most natural way we have to influence our body to maintain healthy GH levels, or in the case of athletes, increase the production of the hormone. It is no wonder that they can enjoy a physical appearance that is often desired by ordinary people, and that for hundreds of years in human history they have been a stereotype of health, strength and beauty.
GH – Influence on Diet: Natural Ways to Produce Growth Hormone
Some of the foods we eat can influence the occurrence of growth hormone in the body. As previously stated, GH helps in maintaining lean mass production, healthy metabolism, and adequate bone density.
In general, and well mentioned throughout the text, these factors can contribute to healthy GH rates in the body:
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Eat low glycemic foods before workouts.
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Sleep without having a full stomach.
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Short, intense workouts during the day.
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Get enough sleep and ensure good quality sleep.
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Supplementation with ornithine, arginine and some other essential amino acids.
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Eat healthy (carbs/protein/lipids).
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Eat several times a day.
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Bodybuilding training with an emphasis on plyometrics (muscle explosion exercises or maximum strength).
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Take naps between workouts throughout the day.
For all those who want to follow an eating plan to maintain healthy GH levels and overall good health, follow the guide below:
Whole Foods, Fruits and Vegetables:
Carbohydrates, combined with a healthy protein intake, can aid in the release of growth hormone.
Good carbohydrate choices are those that are low on the glycemic index, meaning that they allow for a stable, controlled release of blood sugar.. This contributes to the support and balanced satiety of energy levels that collaborate with the production of healthy muscles and metabolism.
Foods with a low glycemic index are whole foods like quinoa, unprocessed cereals, brown rice, etc. Fruits and vegetables are also good carbohydrate choices. Dried fruits (nuts, nuts, etc.) and vegetables are also on the list of low glycemic foods.
By Ina Guasque Öström
