If you are suffering from obesity and have decided to eat healthy; you already lose weight.
Healthy nutrition is personal. Everyone's metabolism is different. Blood tests are different. Their habits and body requirements are different. But if we talk about the principles of healthy eating in general, I believe - if there is no hormonal problem - it will be self-slimming. I recommend you to try it.
"Do you have an insulin problem or do you have high blood fats" will automatically get in the way. If there is a hormonal problem, it will be enough to get help from a specialist.
If there is a health problem called insulin resistance, this problem will not go away for life. This situation will need to be managed. This management happens with healthy eating. So far, I have mentioned almost all foods in my articles. We cannot neglect any food. The body needs them all. We should only stay away from packaged and processed foods. They also form harmful compounds due to the process. Its vitamins die and some substances are put in it to prevent it from spoiling for a long time. These substances also threaten our health. So what do we mean when we say healthy eating? I'm talking about foods that are unprocessed, natural, with their untreated shell, that are undercooked, that are not chopped and kept for a long time. I usually say you won't see it, you won't lick it to explain the harm of sugar.
My word is for all kinds of sweet foods. For everything that tastes sweet…
Isn't this the same for slimming? Wouldn't your dietitian recommend this to you?
For a healthy diet, you need to eat healthy carbohydrates.
What are they?
For example, healthy bread; Sourdough bread made with whole wheat flour or einkorn flour. Breading whole wheat flour without sourdough is not healthy. Bread made in traditional villages is also made with sourdough. Only in some villages, bread dough is kneaded with potatoes. This bread has a high glycemic index (sugar-increasing feature) due to the potato.
Bread made with baker's yeast is unhealthy. Because the wheat bowl The substance called phytic acid found in bread binds to minerals such as iron, zinc, calcium, magnesium and copper in the composition of foods eaten with bread, preventing the absorption of these minerals from the small intestine into the blood. So we will not buy bread that is not made with sourdough. If we don't buy it, the bakers won't. The products they can't sell stay in their hands and they lose. As buyers, we must oblige them for our own health. The only drawback in terms of bread, namely grain, is gluten allergy. Sourdough has been found to degrade the wheat protein called gluten by up to 65%. In fact, it is thought that there may be hope in the metabolic disease called gluten enteropathy, which cannot digest gluten at all. Bread, B1vit.
On the other hand, modern wheat has been genetically modified. For this reason, einkorn wheat, which is the only option that has not been genetically modified, is the greatest wealth of our country. This wild wheat, which is grown only in the Kastamonu region, is resistant to all kinds of climatic conditions. It also grows in arid climates. If we buy more, more will be produced and they will be cheaper. Therefore, we will protect our health.
Do not consume white bread. I watched it on a TV news program. A baker says: “We always sell white bread. But if the doctor recommends, they buy brown bread. It shouldn't be like this anymore. You know, which one is more useful?''
If you use whole wheat flour at home, make sourdough and use it. Many websites explain how to make sourdough.
Other healthy carbohydrates: Legumes. Dry beans, chickpeas, lentils, kidney beans, etc. such products. The starches of these plants are very difficult to digest. They can raise blood sugar 3 hours after eating. That's why I'm telling you to choose. I wanted to show you the graph of the research I did in 1986. These healthy carb recommendations are not new. Since I did this research -which is my master's thesis- I already have suggestions in this direction. Only at that time, whole wheat flour bread was not produced. We also did the research with white bread. It is also seen in the graph that; Lentils and white bread are the most innocent in terms of raising blood sugar compared to other types of carbohydrates. Especially if this is whole wheat flour with sourdough, its ability to raise blood sugar is very low. thank you. It is very rich in minerals. We should consume it at least once a week.
Why shouldn't a carbohydrate food raise blood sugar too much?
Because when blood sugar gets too high, too much insulin hormone is secreted. Insulin removes blood sugar from the blood, transports it to the tissues and stores it as fat. Thus, when the sugar in the blood decreases (Hypoglycemia), we get hungry. Living things are full when their blood sugar rises and their abdominal muscles are tense. Sometimes they are full with a bite, sometimes they are not satisfied if they eat a trailer. Here we must manage this process in order not to consume excessive and unnecessary food. Careless eating behavior causes excessive and unnecessary food intake and causes secretion of excess insulin hormone; The result is obesity, unhealthy veins. A call to many metabolic diseases. Deterioration in mental health (sudden anger, unnecessary exits.)
Decreased self-confidence, isolation from society. If you do not eat, you cannot adapt to any job because your blood sugar drops, because of extreme hunger and concentration disorder. If you eat, you are sleepy, restless, tired, you hate yourself. You cannot cope with yourself. The feeling of helplessness goes from one weight loss center to another, but you still can't succeed.
If the insulin hormone is secreted genetically defective and we don't know about it and we feed bad carbohydrates and make this secretion aggressive; The result is diabetes and unhealthy blood vessels. Then you can go to a health center and get help from your family doctor.
Another unhealthy carbohydrates are fruits. In fact, fruits are foods that must be eaten because of the antioxidants they contain. They are a source of Cvit. But not 1 kg in one sitting. For years, I recommend 1 portion (1 piece) of the fruit. Any food that is digested quickly and tastes sweet causes a sudden release of insulin. Moreover, fruit sugar fructose disturbs the metabolism and causes uric acid increases. Therefore, consume the fruit once a day. If we mix it with other nutrients, it is absorbed more slowly, does not increase blood sugar rapidly and does not cause too much insulin hormone secretion. Therefore, it is healthy to consume after meals. Do not consume fruits between meals. Do not eat fruits when hungry. If you want to eat a lot, you can have milk or yogurt with it. get rt. Consume it by putting it in milk or yogurt. Dried fruits contain a lot of sugar. 1-2 meals a day are enough.
Never allow prolonged hunger.
People who can have breakfast at 8 in the morning and eat at 8 in the evening, especially those with insulin resistance It is wrong to insist that people 'you will eat 2 meals a day'. It is not possible for a person whose sugar levels drop with extreme hunger to be full after a long hunger. They have to eat sugary foods to feel full. In order to refuse sugary foods, it is necessary to eat frequent meals consisting of useful carbohydrates. According to Turkish taste, the food that saturates the most and does not secrete insulin hormone is whole wheat flour bread with sourdough.
Vegetables are foods that should never be taken out of the meal. They hardly stimulate the hormone insulin and contain a lot of fiber. They preserve the vitality of the intestinal flora (prebiotic effect). They create satiety and have anti-oxidant effects. Do not consume without oil. The fat-soluble vitamins in its content can only be absorbed if there is fat. Do not boil and pour water. Water-soluble vitamins and minerals pass into the water. If you throw away the water, you throw it away with the water. Do not fry. Harmful fats are formed in frying oil. Do not over cook. Do not open the lid of the pot frequently while cooking.
Milk, yogurt, ayran and kefir are suitable for snacks. High calcium and protein (which acts as a restorative effect for the body) are necessary for bone health. They ensure the proliferation of intestinal bacteria (probiotic effect). It is important for our gut and general health. Also B2vit.
Cheese is also fermented foods. It is rich in calcium. It is necessary for bones. Probiotics are effective. They contain fat-soluble vitamins. They are rich in vitamins A-E-D-K. The denser and fatter the cheese, the richer it is. It can be preferred with 1 slice of bread for snacks.
Olive is a useful food. Contains beneficial oils and pulp.
Dried fruits contain beneficial oils (omega 3). They are rich in the mineral magnesium. They can be eaten up to 1 handful a day.
Meat should form our main meals. They are very valuable foods. They can transform into 98% body tissue. B12, iron, fat soluble v They are rich in amino acids (A-E-D-K). Especially natural chicken Kvit. It is rich (I mentioned Kvit features in my previous article).
In fish, prefer small and oily fish. They are rich in omega 3.
Our traditional dishes, pickles, tarhana, are very valuable foods. Do not miss the pickles from your tables. They contain Kvit, magnesium, Cvit, antioxidants. Since tarhana is a fermented food, it is beneficial for intestinal flora. Stay away from processed, that is, packaged products.
Our oil selection should be in the direction of olive oil and natural butter. We have to be careful about the storage of oils. It should be stored in closed, dark and moisture-free places. Do not use frying oils for the second time. If you have to fry, do not burn it.
Egg is a very valuable food that can turn into 100% body tissue due to its high protein content, high vitamin and mineral content. You can consume 1 every day.
Amounts will vary depending on the person.
We cannot neglect any food. Every nutrient has a role in our body. Little and frequent nutrition prevents blood sugar from falling, preventing hunger and attacking sweet foods. Oily and hot meals provide satiety as they will empty slowly from the stomach. Quality proteins, meats, cheeses and eggs are very difficult to digest and consume a lot of energy for digestion. Thus, they increase the metabolic rate.
Vegetables and legumes provide fiber. Bread keeps blood sugar in balance.
Fruits provide antioxidants. Thus, we eat healthy, we lose weight in a healthy way, and our probability of gaining weight again may decrease.
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