As we say hello to 2018, you need to be very careful about nutrition during the winter months. People who diet for a long time have a weakened immune system and an increased risk of catching the flu more easily. Vitamin C, balanced protein and calcium intake in your diet, as well as adequate water consumption, are very important.
Vitamin C, which is indispensable for the winter months, strengthens the immune system. It has a very important place in the body's defense mechanism in cases where the immune system is inadequate. Vitamin C is also present in many fruits and vegetables. Such as citrus fruits (orange, tangerine), parsley, lettuce, pepper. An adult person without any diagnosis (diabetes or insulin resistance) should consume 1-2 portions of fruit a day.
Those who consume too much protein and eat low in carbohydrates should be careful!!! People who consume 2 boiled eggs every morning and consume protein (meat, chicken) in the remaining 2 main meals have a very wrong diet. Protein intake is also very important in a healthy diet. The protein requirements of people who do not do sports are 0.8-1.0 grams/kg. In athletes, the protein requirement can be calculated from 12-15% of the energy and can go up to 1.2-1.8 grams/kg per weight, depending on the type of exercise. Nowadays, the biggest danger seen in people who unconsciously try to lose weight by taking too much protein is fatty liver. (AST, ALT excess) One boiled egg, which is the highest quality protein, should be consumed at breakfast.
Calcium is a mineral that has an important role in our body. Calcium forms the basic structure of bones and teeth. It plays an important role in blood pressure, heartbeat and blood clotting. Milk and dairy products, soybeans, cheese made from soy are very rich in Calcium. You should definitely consume 2-3 changes of milk and dairy products a day.
Those who say that winter has come and cannot drink water!!!
Water consumption is 2.5-3 changes during the day. It should be lt. Be sure to consume the specified amount of water to remove excess edema from the body and to lose weight from fat. Those who cannot consume water, add cinnamon sticks, mint and lemon to the water and drink it. I would like to state in advance that it will be beneficial for you.
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