Food consumed should be rich in variety… Unilateral feeding eliminates the pleasure of eating and also reduces the desire to eat. An import...
Food consumed should be rich in variety…
Unilateral feeding eliminates the pleasure of eating and also reduces the desire to eat. An important condition for a balanced and healthy diet is a versatile diet. Tasting different foods will increase your enjoyment of life.
Consuming the fresh fruits, vegetables, legumes, grain products, milk and dairy products that nature offers us in their natural form will make us more vigorous and dynamic.
You need to make it a habit to eat fruits and vegetables. However, every fruit and vegetable should be eaten in season. Artificially ripened fruits and canned foods are not recommended because they are poor in minerals and vitamins.
The amount of energy/calories you consume is important…
When you consume more food than necessary, the body will convert it into fat and store it. The basis of all fat stores in your body lies in excess food intake. When you consume less energy and food than the body needs, stored energy resources will be used first to sustain life. This makes sense if you have fat stores in your body, otherwise this will cause muscle wasting.
Although it is recommended to consume the total food by dividing it by the number of meals, the correct thing is to eat ONE meal a day...
There are also major errors in the quantity-related aspects of our eating and drinking culture. For example; The diet that will provide physical and spiritual comfort to a person is "eating ONE meal a day" and fasting once a week. Including seasonal fresh vegetables and fruits in addition to grain products in this single meal, staying away from margarine and using oil, especially olive oil, in meals are important recommendations for a healthy life.
Make it a habit to chew your bites well. Because the satiety reflex is in the brain, not in the stomach. The slower and better you chew the bite, the better you will digest the food you eat.
Enough protein should be taken…
You need to take an average of 0.9 grams of protein per kilo per day. For a woman weighing 60 kg, this means 54 grams of protein, and for a man weighing 80 kg, this means approximately 72 grams of protein.
Our body cannot synthesize protein in its own stores. For this reason, protein must be taken from outside through food. However, it is equally important that the amount taken is limited. Providing a maximum of 10-15% of our total energy source with protein is essential for healthy nutrition.
For a healthy diet, eating meat twice a week will be sufficient in terms of protein. Extra protein immediately turns into fat. This causes thickening of the veins.
Keep the fat you consume within limits...
You should avoid visible oils, such as those found in fried foods, sauces and processed meat products. However, you should also be careful about hidden oils that are invisible to the naked eye and are often found in ready-made foods. When shopping, you should be careful to buy fat-free foods. You should stay away from solid oils. Choose fat-free types of cheese and sausage.
Make it a habit to consume fresh vegetables, fruits and grain products every day...
Balance your vitamin needs by consuming fresh vegetables and fruits instead of vitamin pills. Vegetables, fruits and grain products also contain sufficient amounts of minerals and fibers you need for a healthy life.
You should stay away from sweets…
Excess sugar you consume as food immediately turns into fat in your body. Additionally, sweets and refined sugars are low-quality carbohydrates. We do not want these to be stored as fat in the body unnecessarily.
Prepare your meals without damaging the nutrients…
How the food is cooked and presented is important. Avoid over-boiling and frying food. This process causes the important minerals and vitamins in vegetables and other foods to lose their value. When cooking with vegetables, do the chopping while preparing the meal. Avoid chopping and crushing vegetables and fruits into small pieces.
It is important to consume unprocessed rice and wheat. Because these foods are rich in minerals, vitamins and fiber.
The freshness of the meals you prepare is important. Prepare as much food as you can eat. There is no loss of calories in reheated meals, but they lose value in terms of minerals and vitamins.
We should mainly prefer steamed dishes. Do not pour the water from the food you boil, because many vitamins and minerals are dissolved in the water.
Water, which is as vital as the air we breathe, is the source of life...
Make it a habit to drink at least 2.5-3 liters of water a day. One of the first things you should do when you wake up in the morning is to drink two glasses of water.
Drink water half an hour before meals, do not drink water during and immediately after meals. It is important that you drink water at least half an hour after eating. Because when the stomach takes in water after a meal, it cannot fully digest the food.
In hot weather, our body loses a lot of fluid, in such cases we should drink at least the amount of fluid we lost. In some periods, it is healthy to sweat by going to the sauna or Turkish bath. However, do not forget to drink plenty of water after sweating.
What we talk about as water actually includes many liquids. We also provide fluids to our body by drinking ayran, mineral water, herbal teas, fresh fruits and vegetables.
Artificially sweetened lemonade and ready-made fruit juices are not healthy. Additionally, excessive alcohol consumption is unhealthy and alcohol intake should not be considered as water.
A person with a healthy and balanced diet should not consume more than 25 grams of alcohol per day, which ensures the healthy functioning of the circulatory system. However, if the person has any health problems, he/she should definitely consult his/her doctor.
This; It is the most natural food in the world that does not contain fat, calories and cholesterol, but provides energy. Despite all these benefits, most people do not consume enough water.
You need to understand the importance of sports and exercise…
Daily exercise is very important and healthy. Walking for at least 20 minutes after heavy meals is very important for healthy digestion and circulation.
In terms of healthy living, swimming, walking, cycling, pilates and yoga are healthy activities. It is recommended that you do other types of sports within your means. However, if you are involved in sports that require extreme effort and conditioning, do not start active sports without doing a warm-up exercise. Make it a habit to do warm-up exercises. You can make it a tradition to walk in the forest, in the fresh air and sunbathe.
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