I would like to talk a little about what our nutrition should be like as the summer heat is here, which is increasing and will increase even more.
We can start creating our nutrition order by paying attention to the frequency and number of meals, which is our invariable rule throughout the four seasons. Let's adjust the number of meals to 3 main meals and at least 2 snacks, which is the recommended diet. Skipping meals, especially starting the day without breakfast, will cause our metabolism to slow down, so let's be careful not to store fat during long periods of fasting. Meal timing is as important as meal frequency. It is not right to leave breakfast too late, and not eating dinner too late will prevent us from storing fat during sleep.
Paying attention to water consumption is the most important favor we can do to ourselves in order to avoid the negative effects of this heat. Because when our body is dehydrated, many metabolic activities are disrupted. We feel weak, tired and unhealthy. We can increase our water consumption with simple reminder methods so that we cannot forget to drink water in our homes and workplaces. For example, there may be small reminder notes or water alarms. We can also prepare refreshing drinks by consuming herbal teas such as rosehip, linden, sage and green tea, cold and with lemon.
Another important issue we need to pay attention to is our food choices. Of course, first of all, let's make the right choice by eliminating ready-packaged products made from white flour and sugary products, which we call simple carbohydrates, from our lives. We can choose more complex carbohydrates instead. For example, by choosing bulgur instead of rice, dried legumes, and oatmeal instead of various corn flakes, we get more fiber and keep our blood sugar balanced.
Again, milk and dairy products, especially ayran and kefir, which are our savior drinks, are among our protein sources. If we can include it among our preferences, we will turn to the right sources instead of carbonated drinks with high sugar content. Fish in this heat? If you don't, you will have made the right choice for meat! By doing so, we speed up our metabolism. Here, I would like to open a parenthesis for the amount of watermelon and melon, which is one of the questions I frequently encounter. “Yes, although watermelon and cantaloupe are fruits with high water content, they also have a certain portion amount in the nutritional replacement list and this amount is limited to 3-4 slices.” In other words, when we eat 3-4 small triangular slices of watermelon, we consume 60 kilocalories of fruit. .
Fries, pastries made from white flour, very salty dishes, dishes made with solid oils with high saturated fat content or very fatty red meat are not the right choices in hot weather, instead, dishes with olive oil, fish, which we call the Mediterranean diet. dishes and salads should be preferred. Again, instead of high-fat, sherbet desserts, milky desserts such as ice cream will be refreshing and light desserts (with portion control).
It is beneficial to keep our immune system strong in order not to be negatively affected by sudden temperature changes. The easiest way to achieve this is to regulate our nutrition. We can strengthen our immunity with a diet rich in vitamins and minerals, especially with a diet rich in micronutrients such as vitamin C, zinc, copper, selenium and B vitamins.
Finally, let's make physical activity programs, which are an essential health prerequisite in every season, a part of our lives. Let's give our metabolism another boost by taking at least half an hour of outdoor walks a day, which we cannot do during the winter due to the cold weather.
I wish everyone healthy and cool days.
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