Hello everyone! We can say that healthy nutrition has always been very important, and it has become even more important especially in this stressful pandemic situation we are in. Weight was gained, unhealthy diet and sedentary life increased. Well, everyone talks about healthy living and healthy nutrition, but what actually is healthy nutrition/life?
Things to pay particular attention to in healthy nutrition:
-Consuming at least 5 portions of vegetables and fruits a day
-Consuming red meat 1-2 days a week and white meat (chicken/fish/turkey) at least 2 times a week
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-Consuming dried fruits and vegetables 2-3 days a week
-Eating plenty of fiber (greens, legumes, fruits, vegetables, whole grain breads)
-White flour, which we call simple carbohydrates Staying away from pastries, pastries, cookies and desserts
-Removing sugar and salt from our lives as much as possible
-Doing sports/exercise for at least 150 minutes a week
This pandemic Unfortunately, most individuals experienced weight gain during the period due to inactivity, increased desire for food due to stress, and cravings for sweets. You can pay more attention to your weight by paying attention to a healthy diet and exercising for 40 minutes 4 days a week. In cases of increased appetite, a protein-based diet will help you stay fuller. For example, on a day when you are very hungry, you can prolong your satiety by eating grilled meat or legumes, drinking plenty of water, and herbal teas such as green tea/white tea/rooibos that help you stay full. Fruits in the summer months and excessive fruit consumption late at night on long summer nights can also cause weight gain. Not eating fruit after 5 o'clock and eating milk, yoghurt, kefir or nuts such as almonds, hazelnuts and walnuts along with fruit will keep you full for longer and prevent abdominal fat.
In women, especially in this period, abdominal shadow fat and cellulite problems increase due to inactivity and unhealthy nutrition. The main reason for increased abdominal fat is due to consumption of white flour and sugary foods. White tea, on the other hand, helps reduce the appearance of cellulite with its high antioxidant content. Women with such problems should pay attention to these rules. With this, the fat in the abdominal area will decrease.
With the pandemic, we can say that the immune system has become twice as important. As you eat healthy and consume enough fruits and vegetables, your immune system will work well. However, it is also useful to talk about ways to strengthen immunity. Especially red-purple fruits and vegetables support the immune system with their high antioxidant content. It would be a good choice to frequently consume plums, cranberries, blackberries and raspberries, which are in season during this period. Turmeric and ginger have become the favorites of those who want to lose weight and strengthen their immune system. You can add 1 teaspoon of turmeric, 1 teaspoon of ginger, and a pinch of black pepper and a drop of olive oil to your yoghurt for dinner so that the turmeric is absorbed in the body. It would be good if you consume onion and garlic from the Doğan antibiotic group every evening. Including probiotic foods in your diet provides great support for your immunity. You can focus on consuming homemade yoghurt, kefir, kombucha and homemade vinegar. Those who want aromatic support; Smelling mint, patchouli, thyme and bay oils or dropping them into a bowl of water and placing them in their rooms will provide extra support against viruses. Never drink such oils! Those who want to benefit from drinking it can consume 1 tablespoon of black cumin oil in the morning on an empty stomach or at night before going to bed.
So, is there a need for supplements during this period?
Especially vitamin D. , zinc, magnesium and omega-3 are very important during this period. We can say that vitamin D is generally deficient in everyone, even if we sunbathe. Deficiency may cause difficulty in losing weight, tendency to depression, low energy and reluctance. Zinc is involved in 200 enzymatic reactions in the body, including wound healing and the immune system. In magnesium deficiency, effects such as tendency to depression, muscle cramps, waking up tired in the morning, and weak immune system can be observed. It would be beneficial for those who do not eat fish at least 1-2 times a week to use omega-3 supplements. However, those who use blood thinners should not use them without consulting their doctor. It would not be right to use such supplements at your own discretion. Consult a specialist and get a blood test It would be beneficial to supplement accordingly.
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