As the weather gets colder, there is an increase in upper respiratory tract diseases.
The most effective way to protect from diseases is to eat healthy. During the winter months, the body and metabolism
protect themselves. Therefore, it starts to work slowly. In winter, we want to consume more carbohydrate foods.
We want to go to bed early and wake up late. The time we are active decreases. Since sweating decreases, the amount of water consumed also decreases.
A strong defense. The basis of the mechanism lies in adequate and balanced nutrition. So what should we do and how should we eat?
Starting the day with breakfast is the most important nutritional habit that affects our metabolic rate. Orange juice (should be drunk immediately) is an excellent
breakfast option.
Dried fruits taken as a snack will curb your sweet tooth and meet your energy needs.
✓ Including salad, especially in main meals, or even adding plenty of fiber and fiber to the meal first. Starting with a healthy salad
is also beneficial for weight control (1 teaspoon of olive oil should definitely be used)
✓ Milk and dairy products are a good option for the afternoon meal. When 3-4 glasses of water are consumed a day, body fat will increase.
✓ Cabbage is a source of vitamin B, folate, vitamin K, potassium and manganese. The antioxidants they contain
Thanks to this, it prevents the accumulation of free radicals in the body.
✓ You can brew ginger, which protects against diseases and regulates digestion, or use it frequently in meals.
✓ Daily water consumption begins to decrease. Therefore, it is a habit to drink water at every opportunity and before meals. We should make it
. Excessive tea and coffee consumed in winter may reduce the absorption of nutrients and cause insufficiency.
✓ We should move more during the day, as the decrease in physical activity compared to the summer months facilitates weight gain. .(Using the stairs instead of the elevator, parking the car further away and walking, dancing
✓ Because the nights are long, there is a constant desire to eat something. If you have high
calories in your home, which we call "EMPTY FOOD", there is a big problem. Healthy nutrition
depends on properly planned shopping. Not keeping these foods at home and sipping (water, herbal tea) first whenever the urge to eat occurs reduces the desire to eat. Low-calorie vegetable sticks are also beneficial in suppressing appetite.
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