Sodium, found in many foods, is called natural food salt. Most of the table or kitchen salt is sodium. Salt (sodium chloride) is used in food preparation due to its flavoring properties, as well as in food storage to prevent mold and insect infestation.
When evaluated from a health perspective; Sodium plays a role in maintaining fluid balance in the organism and regulating blood pressure. However, it should be taken into account that excessive salt consumption is also associated with high blood pressure (high blood pressure). Excessive salt consumption can increase calcium excretion in urine, causing calcium loss from bones. As it is known, increased calcium loss from bones increases the risk of osteoporosis and bone fractures. For this reason, salt should not be added to foods regardless of their taste and excessively salty foods should not be consumed.
HEALTHY OILS
Oils that should be included in nutrition programs at regular intervals. It is extremely healthy when consumed. Therefore, foods containing unsaturated fatty acids should be consumed frequently and added to meals. Animal and vegetable oil types have many benefits on the body. You should try to consume these food groups frequently, which are described as the body's energy store, for the health of yourself and your other family members.
Fats, known as the body's main energy store, are beneficial in many ways. Food groups that have a functional role in growth and repair are used to provide energy after carbohydrates. Some types of vitamins also have effects on the body's intake. They are effective in the regular functioning of the body and even in the activation of some hormones. Since they are stored under the skin, they make extremely important contributions to maintaining body temperature. The food sources that provide energy to the body in cases of long-term hunger are also fatty acids.
Fats, which have a higher energy content than carbohydrates, are stored in the body when consumed in excess. When stored fat is not burned through various sports activities such as exercise or running, it can cause various diseases such as obesity after a while. Therefore, fatty acids The biggest harm of food is the possibility of causing obesity diseases. One of the other harms of fats is that they cause difficulty in digestion. Since they take a long time to digest, their energy needs are primarily met from carbohydrates. Since fats used as storage materials are difficult to burn, it is useful to consume them carefully.
Consuming fat should not be feared as long as it is balanced. Vegetable oils should be used alternately to ensure adequate intake of both omega-6 and omega-9 fatty acids.
IMPORTANCE OF Snacks
Snacks prevent the feeling of hunger that occurs when blood sugar drops. Approximately 2-3 hours after a normal meal, blood sugar begins to drop, people begin to feel hungry again and need a new meal, and with this feeling of hunger, they open the refrigerator door and eat whatever comes to them. However, a snack consisting of fruits, breadsticks or nuts approximately 1.30-2 hours after the meal prevents the person from getting hungry quickly and ensures that the person does not consume too many calories in the next meal. In addition, since frequent eating becomes a habit for the person who snacks, his metabolic rate decreases. increases. Weight loss accelerates due to the increase in metabolic rate.
The foods to choose when making a snack are also very important. Sugary foods and drinks, artificial foods, and industrial sugar and salt in general should be avoided. Consuming such foods during snacks causes us to gain weight. At the same time, consuming sugary foods alone will cause sudden increases and then sudden decreases in blood sugar. Therefore, it is beneficial to consume foods such as milk, yoghurt and cheese, which are protein sources, in addition to foods containing carbohydrates. If we choose healthy foods with energy between 100-200 calories for our snacks, we will control our weight and keep our blood sugar within certain limits.
Foods with high fiber content should be our first choice to consume during our snacks. These foods stay in the stomach longer, prolonging the feeling of fullness, and are also very important for the health of our cardiovascular and digestive systems. Fibrous foods include unpeeled fruits, raw vegetables, whole grain products, for example. We can give k.
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