As autumn begins to make itself felt, an increase in flu infections has begun to be observed in parallel with the decrease in air temperature. In order to have a healthy autumn, it is necessary to strengthen the immune system, and for this, it is undoubtedly necessary to have an adequate and balanced diet.
The immune system protects the body against diseases and ensures the destruction of harmful microorganisms and tumor cells. Strengthening and supporting the immune system; It is important to gain resistance to diseases and reduce the possibility of being affected by colds, flu and cancer. Frequently recurring severe infections occur especially when the immune system is weakened. Infections damage the immune system, which reduces the body's resistance. The most common cause of weakness in the immune system is nutritional deficiencies. Situations such as excessive sugar consumption, alcohol use, insufficient protein intake and obesity lead to a weakening of the immune system. Consumption of foods with antioxidant properties, along with consumption of quality and sufficient protein, increases the body's resistance.
Vitamins A, B, C, E, selenium, zinc, iron, magnesium minerals, omega 3 and omega 9, which have antioxidant properties. Fatty acids must be obtained naturally from food. It should not be forgotten that unconsciously consumed vitamin and mineral preparations may cause negative consequences such as irritability, headache, weakness, and hair loss, and such preparations should be used under the supervision of a doctor.
With the autumn season, the days become shorter and the air temperature decreases, thus increasing physical activity. It limits. Especially in recent years, advances in technology have led to a significant decrease in energy expenditure and an increase in nutritional intake. This can be shown as the most important reason for the increase in obesity. Decrease in fluid consumption and fiber food intake along with inactivity brings the problem of constipation to the agenda. For this purpose, the consumption of legumes and whole grains, vitamin C-rich vegetables and fruits should be increased, and daily liquid consumption should not be reduced below 2-2.5 liters. Legumes, whole grains, at least 2-3 times a week Arda (brown rice, whole wheat) should be consumed in 5-6 portions a day, and whole wheat bread should be preferred instead of white bread.
Care should be taken to consume at least 5 portions of fresh vegetables and fruits a day to increase the body's resistance. It is important. Points to consider when consuming vegetables and fruits: It is to consume edibles with their shells, without peeling them, by washing them with plenty of water, and in season. Those that cannot be consumed with their peels should be peeled very thinly, because the density of vitamins and minerals is higher in the parts of vegetables and fruits close to the outer shells. While cooking, it is recommended to chop it into large pieces and cook it in a little water, covered, and not to spill the cooking water. In addition, it is very useful to consume citrus fruits, which are rich in vitamin C, to increase the intake of pulp rather than juice.
Since the sun shines less in autumn, there is a problem in meeting the need for vitamin D. Especially in sunny weather, direct sunlight should be used for about 20 minutes. Additionally, fish should be consumed at least twice a week. The amount of fat and sugar should be reduced, taking into account the decrease in body temperature and limitation of physical activity. In terms of vitamin E intake, up to 2 portions of oilseeds (almonds, walnuts, hazelnuts) can be consumed per day. The cooking method is important because oil is used in cooking and foods such as oilseeds and milk, yoghurt, meat and eggs also contain fat. Frying and roasting in oil should be avoided, and cooking methods such as boiling, grilling, steaming, steaming or baking should be preferred. If we need to evaluate sugar consumption; Sugar is found naturally in fruits, milk and grains. In addition, sugar is added to some foods as refined sugar. Refined sugars cause sudden fluctuations in blood sugar, causing a vicious circle in sweet consumption. The most suitable thing for a balanced diet is to meet your sugar needs naturally from foods. It would be better to avoid consuming sweets, if consumed, be careful about the amount, and prefer light desserts with milk and fruit instead of pastries and heavy desserts. It is important, as always, to feed little by little and often. at frequent intervals Consuming less food will provide a feeling of fullness, thus reducing the amount consumed at the next meal.
Herbal teas such as echinacea, ginger, linden, rosehip, thyme and sage also have positive effects against winter diseases. These types of teas can be consumed daily without mixing with each other.
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