There is a sweet rush in our homes. As the sun shows its face, people enjoy picnics, children in parks and gardens, those who start to make holiday plans...
The most important times for a healthy diet.
Those who will go on holiday, those who gain weight in the winter, those who plan to spend the summer with a feast, university students prepared to get fit for the spring festivals, and men and women who do not want to show their Turkish muscles from their thin t-shirts are here... our need is increasing. In addition, it is imperative not to miss the measure in picnics where barbecues are festive with pitas. There are also open buffets during the holidays that lead even the full ones out of the way.
Here are 5 GOLDEN KEYS FOR YOU.
1) Don't start the day without having breakfast.
To skip breakfast is to admit defeat. Just as we expect the return of our work, our body also needs energy in order to perform its functions. If we do not have breakfast in the shortest time after waking up, our body, which thinks that its efforts will not be rewarded, will reduce the metabolic rate. It will slow down their work and it will be difficult to lose weight.
2) Consume One Meal of Meat and Another Meal of Vegetables.
Diet is not standard, not every diet The common principle of diets that are specially prepared for the person, but healthy, is: Adequate and Balanced Nutrition. Adequate and balanced nutrition means consuming enough of each food. For this, the '4-leaf Clover Model' has been developed in our country. In this model, each leaf of the clover represents a nutrient: milk and its products, meat and products, fruits and vegetables, and grains and products. In order to eat healthy, it is necessary to consume sufficient amounts of each of these nutrients every day. In order to achieve this, it is useful to choose one of our lunch and dinner meals from the meat group and the other from the vegetable group.
3) Include Salad in Every Meal.
Fruit and vegetable salads keep the person full for a long time by providing volume in the stomach thanks to the fibers they contain. This increases dietary compliance. Also blood It also helps to keep sugar, cholesterol and blood pressure at the desired level. It prevents constipation by preventing bowel movements. To increase fiber intake, you can add boiled lentils and chickpeas to your salads, and you can prepare green salads in the form of bean stew.
4) Consume milk.
In addition to the benefits of milk and its products such as balancing blood sugar and protecting bone health, it is emphasized in recent publications that it helps to burn fat from the calcium it contains. Consume two glasses of milk daily to contribute to your health and get rid of your excess. Those who do not like milk can prefer yogurt, tzatziki or ayran.
5) Drink Plenty of Water.
Consumed fruits, vegetables and 10-15 glasses of water should be consumed during the day in order for the pulp taken with legumes to show the mentioned effects. Water is effective in many stages from digestion to excretion of food, and its 20% loss can even lead to death. Even if you drink tea, coffee and carbonated beverages, they do not replace water due to their diuretic properties and even provide water removal from the body.
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