In these days when the weather is getting colder and autumn is beginning to show itself, it is necessary to strengthen our immune system a little more in order to protect ourselves from diseases. However, overeating attacks may also develop as a result of weakness, reluctance and unhappiness that develop due to the weather getting dark earlier, the sun being replaced by rain, the cold gradually increasing and the intensity of work.
To protect against diseases during this period. Let's take a look at what you need to pay attention to in order to keep your weight under control;
• Do not forget the important differences that the small and positive changes you make in your daily diet will make to your health.
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• Food diversity is especially important in this period. For example, divide the plate you eat on into 4 equal parts and consume different food groups and foods with different colors with high antioxidant capacity on the same plate to benefit from the interaction of nutrients. It is necessary to consume nutrients. For this, be sure to take balanced and sufficient amounts of carbohydrates, fat, protein, minerals and vitamins.
• Seasonal transitions cause changes in metabolic rate, weakening of the immune system and invitation to diseases. In order to increase body resistance during this period, it is necessary to take enough vitamins A, C, E, which also act as antioxidants, and minerals such as selenium, zinc, magnesium, as well as omega - 3 and omega - 9 fatty acids.
Vitamin A; It is found in eggs, milk, fish, yellow vegetables and fruits such as carrots and apricots, oranges such as tomatoes, and green vegetables and fruits such as spinach, broccoli and zucchini.
Vitamin C; It is found in foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine, kiwi and rosehip.
Vitamin E; Green leafy plants, oilseeds and the oils obtained from them, hard-shelled fruits (hazelnuts, walnuts, almonds, etc.), cereal grains and dried legumes. Meat, eggs and fish also contain some vitamin E. It is located in the essence (embryo) of the seeds. The richest are oilseeds is.
Selenium; All seafood, mushrooms, sesame seeds, whole grains, seafood, garlic and eggs are the best sources of selenium.
Zinc; Oysters, wheat products, sesame and sunflower seeds, almonds, lean meat, chicken, turkey are sources of zinc./p>
Magnesium; Foods such as green leafy vegetables, legumes, hard water, bananas, avocados, cocoa, chocolate, hazelnuts, walnuts and pumpkin seeds are important sources of magnesium.
Omega 3; It is found in fatty fish such as salmon, herring, sardines, tuna, mackerel, oilseeds such as walnuts, almonds, soy sprouts, chickpeas, flax seeds, currants and green leafy vegetables.
Omega 9; Olive oil is the best source.
• During these months, especially smokers need to consume twice as much vitamin C as non-smokers.
• Cooking methods such as grilling, steaming and boiling should be used.
• If you are feeling unhappy, include bananas, freshly squeezed fruit juices, walnuts, hazelnuts, almonds or 1-2 pieces of dark chocolate as snacks. It can be consumed.
• As the weather gets colder, the body reduces the amount of energy it spends to adapt to temperature changes. If you do not want to gain weight, the calories you consume must be equal to the calories you burn. Therefore, one should get rid of sluggishness and do physical activity 2-3 times a week.
• In order to balance fiber consumption, legumes, whole grain products, vegetables and fresh/dried fruits should be consumed.
• You should drink 8 -12 glasses of water to remove all toxins from the body.
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