Are there any tips you can give about daily nutrition?
Actually, the main theme is quite simple; It means having access to food from every food group at every main meal, not neglecting snacks, and drinking enough water. While doing this, it is important to choose healthy and low-fat foods. For example, an example of a nutritious and balanced breakfast pattern should be as follows; (unless the person has gallbladder disease) boiled or non-stick egg cooked without oil (adding a tablespoon or two of milk to the scrambled egg will make you feel the lack of fat), half-fat white cheese, one or two walnuts, one or two slices of whole grain bread or rye bread, dark green leafy vegetables (such as cress, arugula, parsley) and one or two portions of fruit (such as a slice of pineapple or two apricots).
Our aim in not skipping snacks is to lower our blood sugar during the day. is not to let it stimulate our hunger center. However, there should be healthy, planned snacks, 2-2.5 hours apart (1 glass of semi-skimmed milk and 1 portion of fruit in the morning snack or 1 small pack of labneh cheese, rye bread and cold cuts of seasonal vegetables - tomatoes, etc. in the afternoon snack). A small sandwich prepared with -, a mixture of plain probiotic yoghurt, plain oatmeal and chopped fruit for the night meal).
When drinking water, we should distribute our fluid needs throughout the day, drinking glass by glass, and not drinking large amounts of water at once. should not be studied. We can get into the habit of carrying water with us. Studies conducted on obese (fat) individuals; It shows that most of the liquid these people drink during the day consists of sugary/carbonated drinks (such as fruit mineral water, cola drinks, ice-tea).
Obesity is at the top of today's biggest health problems. and anorexia. Can you inform our readers about these two disorders?
Obesity, in its simplest form, can be defined as an individual's total amount of body fat tissue being higher than it should be. Therefore, in order to evaluate whether a person is obese or not, what needs to be done is to look at the amount of fat tissue in his body rather than his total body weight.
Anorexia means loss of appetite. comes to your pussy. If you have anorexia problem and want to gain weight, what you need to do is to focus on foods with small volume and high energy content.
There is also a health problem that includes the term "anorexia", which is "anorexia nervosa" and it is an eating disorder. is a behavioral disorder. It occurs when a person's body image is distorted (when he looks in the mirror, he sees himself differently than he is), thinks that he is fat, and refuses to consume food. This is a psycho-pathological disorder and requires cooperation with a psychiatrist during the treatment process.
Do diseases such as heart attack, cholesterol and diabetes arise from a genetic condition or physical disorder? Or do the person's eating habits cause these disorders? If so, what should be done to eliminate these risks?
Actually, both are correct. In other words, they are both genetic in origin and can occur as a result of bad eating habits. The best way to reduce the risk is to change our eating habits; A few basic suggestions can be given as minimizing the use of simple sugar as much as possible, frequently choosing plant-derived oils such as olive oil instead of animal-derived oils, choosing low-fat ones when consuming meat, consuming half-fat dairy products and not neglecting portion control.
Do men and women need to eat differently? Or is the general information valid for both genders?
Although the recommendations are valid for both genders, the amounts they can consume are different. Because men are born with more muscle tissue, less fat tissue, and their basal metabolic rate is higher. So, naturally, the energy their bodies spend to maintain their vital functions is higher. Accordingly, their energy and nutrient requirements are higher than women.
Another issue that many people are curious about is vegetarianism. How should vegan or vegetarian people eat? What should one pay attention to? Can the proteins taken from meat and animal products be obtained sufficiently from other food sources?
The amino acid (protein building block) pattern of animal-based foods such as meat is different from plant-based foods, so Therefore, its bioavailability is different and higher. In addition, while the only source of vitamin B12 is animal-derived foods, highly absorbable forms of some micronutrients such as iron and calcium are found in animal-derived foods. Therefore, vegetarians and vegans should definitely pay attention to their nutrition programs, have their blood tests checked regularly, take supplements for the vitamin or mineral they are deficient in, pay attention to cooking methods, and include vitamin C source foods in every meal to increase protein and mineral absorption.
“Drinking milk is no longer important after this age.” A sentence frequently heard from individuals between the ages of 40-50. It is believed that after a certain age, bone development or strength cannot be supported no matter what is done. Is this a correct thought?
Yes, it is a correct thought. The human body accumulates the calcium it receives until the age of 30-35. However, after this age, it uses the calcium it takes daily for its metabolic activities and does not store the rest. Therefore, whatever we save, we save until the age of 30-35 for our bone health. After this age, if we cannot get enough calcium during the day, we use it from our body stores. Another nutrient that is very important for bone health is vitamin D. Even if people with vitamin D deficiency take sufficient calcium, they cannot use it actively. Therefore, we should take care to consume milk and dairy products every day, include green leafy vegetables and legumes in our lives, and benefit from the sun.
As we enter the summer months, are there any suggestions you can give to our readers to protect their health from intense heat?
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The most important point to remember on hot days is to drink water. We must be able to replace the body water we lose through sweat. Breakfast should not be skipped or skipped, cooking methods such as frying and roasting should not be preferred, consumption of fresh vegetables and fruits should not be neglected, if dessert is to be consumed, milk desserts should be preferred, if ice cream is to be consumed, milk-based ice creams should be preferred, and food storage conditions should be taken into consideration in order to be protected from the increased risk of food poisoning in hot weather.
I wish all of us a pleasant, healthy and peaceful summer...
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