Open buffets filled with calorie-dense meals, the feeling of hunger after swimming, snacks continued throughout the night after dinner... While enjoying the summer vacation, the increase in the tendency to eat in this way, weight gain and, unfortunately, various diseases after the holiday come with it. brings. This is why; Make sure to listen to these suggestions to protect both your fitness and your health during the coronavirus process !!!
Not following the right nutrition plan, excessive eating cravings and inactivity; Along with being overweight, it causes weakness, high blood pressure, heart disease and diabetes risk. In order for you to return from your holiday in good health, attention should be paid to the important points I have stated below !!!
1) Stay both healthy and fit with the choices you will make consciously! In order to start working early and not gain too much weight, the day must start early, eat little and often, and take care not to go hungry. Products made from whole wheat flour with a high saturation rate, rye and oat bread should be preferred, and rice and pasta should be avoided. For breakfast, especially pastries, pastries, bagels, etc. such foods should be avoided. Dessert consumption generally increases in the summer months. Especially in open buffets, colorful cakes and desserts are in high demand with their eye-catching appearance. However, it should not be forgotten that these flavors, which will be eaten right after the meal, will cause sudden increases in weight and blood sugar. Your choices are usually; You can use light desserts with milk and fruit, low sugar compote or ice cream.
2)Prefer light and refreshing flavors !
Seasonal depending on global warming Air temperatures above normal cause excessive sweating and cause the body to lose sodium and potassium minerals. Mineral deficiencies can also cause weakness, fatigue and circulatory disorders in the person. In addition, fatty and doughy foods consumed cause fatigue, headache and tension in the body in extreme heat. Instead of heavy pastries and fries; Grilling, steaming, boiling or baking methods should be chosen, Care should be taken to ensure that it is low in fat. Ayran to prevent sodium loss in hot weather; In order to prevent potassium loss, plenty of vegetables and fruits should be consumed, milk, ayran, freshly squeezed fruit juices, cold herbal and fruit teas should be preferred instead of acidic and carbonated drinks. Water should be drunk at every opportunity, as there will be more fluid loss along with sweating during the day. Apart from this, cold soups, which are preferred in the summer months, both meet the need for liquid and help to provide a feeling of fullness more quickly by taking up space in the stomach.
3) Fruit plates with high appeal are not as innocent as it seems!
Vegetables and fruits, which are stores of vitamins, minerals and antioxidants, are very important to increase body resistance in all seasons, especially in the current coronavirus period. However, it should be noted that each fruit has a calorie content. Therefore, it should not be overdone. One slice of watermelon, 10 medium plums, 12 medium strawberries, 15 grapes or 12 cherries is equivalent to 1 serving. In healthy diets, it may be possible to increase the body's resistance in the summer by increasing this amount up to 3-4 servings.
4) I say oh my! Do not ignore the risk of food poisoning !
Sudden changes in the diet during the holidays, unplanned eating and drinking and neglected hygiene rules can cause food poisoning. For this reason, it is important to pay attention to meat and dairy products, which are at risk of spoiling with heat, and to know their preparation, cooking and storage conditions. Products whose expiration date has passed should not be used in any way.
5)Complete your vitamin D deficiency with the sun and the right foods!
It is common in our country as well as all over the world. Vitamin D deficiency, which is common, causes health problems such as overweight, weakness in the bones, and depression. This deficiency can be met by sunbathing for 20-30 minutes a day. Vitamin D intake from the sun should be supported with the right foods. Fish oil, salmon, mackerel, flounder, herring, tuna, shrimp and oysters are the best sources of vitamin D from the sea. Cheese, milk, yogurt, egg yolk, mushrooms, vitamin D-enriched breakfast cereals and vitamin D-enriched bread, cereals and oatmeal This need can be met with f.
6) Always stay fit and fit with summer exercises!
Summer vacation is for many people; means rest, less mobility, fun and peace. However, taking a break from physical activities and taking time to rest more during this period paves the way for the foods consumed to quickly turn into weight and various ailments. For this reason, it is very important to swim, walk and participate in holiday activities whenever possible.
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