As we transition from winter to summer, our metabolism, like the weather, also needs change. Spring, which is a transition season, can also bring with it mild depression, headaches, drowsiness and adaptation problems. Our appetite is also affected during this time period. As the weather gets warmer, we may need to replace our meals with fresher and lighter foods. As the summer months approach, we pay attention to what we eat and try not to gain weight. What needs to be taken into consideration in this regard is not to neglect adequate and balanced nutrition so that our immunity does not decrease. Here are some tips to enter the summer months light and healthy:
Take advantage of vegetables and fruits. You can always prepare olive oil dishes with vitamin and mineral-rich vegetables such as peas, zucchini, artichokes, broad beans, asparagus and purslane. Strengthen your immunity and feel lighter by consuming it in the evening. Green plum, which almost everyone enjoys in their childhood, is the only fruit that can be eaten unlimitedly in diets, as it contains almost no sugar. Of course, without adding salt! Strawberries are also low sugar fruits. You can get a natural dessert by adding 10-12 pieces of yoghurt into a bowl of yoghurt during your snack.
Consume foods with low glycemic index. It would be a healthier choice to choose foods that raise blood sugar more slowly, that is, foods with a low glycemic index, instead of foods that raise blood sugar quickly. Foods with a low glycemic index, such as brown bread, legumes and bulgur, should be consumed instead of simple carbohydrates, which raise and lower blood sugar too quickly. It is known that foods with a low glycemic index regulate insulin resistance, reduce the risk of Type 2 diabetes and cardiovascular diseases, and also help in weight loss.
Walking time has begun. Spring and summer months are the ideal times for outdoor walks both in Istanbul and in our country. By throwing ourselves on beaches and groves in exciting weather, we can both increase the secretion of our happiness hormone and get in shape. Let's not forget that fats break down more easily in the open air and fresh air strengthens our immunity.
Immune-boosting smoothie: 1 glass of kefir, 1 teaspoon of honey, 1 � Blend a teaspoon of turmeric and 10 almonds in a blender and consume it as your afternoon snack. This way, you will stay full and strengthen your immunity thanks to probiotics and zinc.
Do not disturb your sleep pattern: Do not go to bed late and start the day early in the morning. Even if you do not consume anything late at night, being awake makes it difficult to lose weight because it reduces the release of cortisol and ghrelin hormones. Research shows that sleeping between 00.00 and 04.00 helps you lose weight. In addition, since the happiness hormone is released during sleep at night, it will make your day more enjoyable.
You cannot do without protein: By eating foods with high protein content both for breakfast and snacks, you will feel fitter and fuller. You can speed up your metabolism. Consume eggs for breakfast, a bowl of yoghurt for each meal, and nuts (almonds, cashews, walnuts, etc.) for snacks.
Lighten up with water: Drinking water cleans our blood and provides vitality. Be sure to keep water with you at your desk, at your bedside, in your car, and when you go for a walk. Stay away from acidic, carbonated and sugary drinks. You can create a pleasant mixture by adding fresh mint leaves and lemon slices to your water.
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