{"id":3090,"date":"2021-11-18T11:12:00","date_gmt":"2021-11-18T09:12:00","guid":{"rendered":"https:\/\/alexiadouaggeliki.gr\/?p=3090"},"modified":"2021-11-18T11:12:00","modified_gmt":"2021-11-18T09:12:00","slug":"nisteia-ton-christoygenon-kai-diatrofi","status":"publish","type":"post","link":"https:\/\/alexiadouaggeliki.gr\/en\/2021\/11\/18\/nisteia-ton-christoygenon-kai-diatrofi\/","title":{"rendered":"Christmas Fast and Diet"},"content":{"rendered":"<p>Today begins the Christmas fast, which lasts 40 days, starting on November 15th and ending on December 24th.<\/p>\n\n\n\n<p>Fasting may be intertwined with religion, but it is also an opportunity for natural detoxification of the body from animal foods.<\/p>\n\n\n\n<p>The benefits of fasting on our health are undoubtedly many and can be summarized as follows:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>It can reduce cholesterol and triglyceride levels, since it is low in animal fat.<\/li><li>Reduction of cardiovascular diseases, since we have reduced consumption of saturated fat and increased consumption of monounsaturated fat from olive oil, tahini, and nuts.<\/li><li>Good digestive function, reduced constipation and blood pressure and glucose regulation due to increased intake of fiber from fruits, vegetables and cereals.<\/li><li>Armored with vitamins and flavonoids, known for their antioxidant action and boosting our immune system.<\/li><li>Improved heart and nervous function. Seafood and fish provide increased amounts of selenium, omega-3 and omega-6 fatty acids.<\/li><\/ul>\n\n\n\n<p>Some foods seem to be particularly beneficial. Sesame and tahini are a source of calcium, amino acids and energy for a short period of time, which really contributes to our physical and mental cleansing. We need special attention and expert opinion when fasting for a long period of time, because we deprive our body of certain essential nutrients that under certain conditions can be dangerous.<\/p>\n\n\n\n<p>Which nutrients should I emphasize and where are they contained?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Increase your consumption of complex carbohydrates and fiber: Carbohydrates are a key source of energy for the body, and the fiber contained in whole grain carbohydrate foods improves bowel function! Ideal choices are foods such as cereals, whole grain pasta, bulgur, brown rice, and legumes.<\/li><li>Adequate protein intake: Proteins are a good source of energy and help maintain muscle tissue. The main sources of protein during the fasting period are fish, seafood, legumes, mushrooms, sesame and nuts. Including seafood in the diet replaces meat and contributes significantly to the intake of nutrients that are missing from plant foods, such as vitamin B12. However, all seafood contains a lot of sodium, so it is advisable to eat it with special care. For complete biological value protein, use the following combinations of plant foods:<\/li><\/ul>\n\n\n\n<ol class=\"wp-block-list\"><li>Whole grain cereals with nuts<\/li><li>Legumes with grains such as beans, lentils, chickpeas with rice or bulgur<\/li><li>Legumes with nuts such as beans, lentils, chickpeas with nuts<\/li><li>Rice with mushrooms or seafood<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>Adequate iron intake: So, boost your diet with green leafy vegetables, such as broccoli and spinach, and legumes, such as lentils and black-eyed beans. Because plant-based iron is difficult to absorb or only slightly (it has low bioavailability), it is recommended to consume foods rich in vitamin C, such as tomatoes, peppers, citrus fruits, and Brussels sprouts, at the same time.<\/li><li>Adequate calcium intake: Consume dark vegetables (especially broccoli and spinach), onions, seeds such as sesame seeds, and nuts such as almonds every day to meet your calcium needs. You can also consume calcium-fortified plant-based drinks and desserts (made from rice, soy, hazelnuts, almonds, etc.). An excellent source of calcium is tahini.<\/li><\/ul>\n\n\n\n<p>It is good to keep in mind that some groups of people have individual needs, so it would be best to consult their doctor or nutritionist if they want to fast.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u03a3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac\u03b5\u03b9 \u03b7 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03a7\u03c1\u03b9\u03c3\u03c4\u03bf\u03c5\u03b3\u03ad\u03bd\u03bd\u03c9\u03bd, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af 40 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd 15\u03b7 \u039d\u03bf\u03b5\u03bc\u03b2\u03c1\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bb\u03ae\u03b3\u03b5\u03b9 \u03c4\u03b7\u03bd 24\u03b7 \u0394\u03b5\u03ba\u03b5\u03bc\u03b2\u03c1\u03af\u03bf\u03c5. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03c5\u03c6\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03b8\u03c1\u03b7\u03c3\u03ba\u03b5\u03af\u03b1, \u03b4\u03b5\u03bd \u03c0\u03b1\u03cd\u03b5\u03b9 \u03cc\u03bc\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03ba\u03b1\u03b9\u03c1\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03bf\u03be\u03af\u03bd\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b6\u03c9\u03b9\u03ba\u03ac \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1. \u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2 [&hellip;]<\/p>","protected":false},"author":5,"featured_media":3098,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":4,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-3090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-various"],"acf":[],"jetpack_featured_media_url":"https:\/\/alexiadouaggeliki.gr\/wp-content\/uploads\/2022\/02\/blog_nhsteiaxrist_180222.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/posts\/3090","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/comments?post=3090"}],"version-history":[{"count":0,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/posts\/3090\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/media\/3098"}],"wp:attachment":[{"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/media?parent=3090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/categories?post=3090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alexiadouaggeliki.gr\/en\/wp-json\/wp\/v2\/tags?post=3090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}