1. How to have an adequate and balanced diet?
Adequate and balanced nutrition; It is achieved by consuming adequate amounts of foods grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oilseeds in the meat group, bread, bulgur, pasta, rice, etc. in the grain and bread group. It is a group of foods and vegetables and fruits. Recommended consumption amounts of these foods vary from person to person. Individual characteristics such as age, gender, physical activity level and some special conditions such as pregnancy and breastfeeding period affect the nutritional needs of individuals.
2. Am I the appropriate weight for my height?
The appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI = Body Mass/(Height)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI= 75/(1.70)2 = 25.95.
For adults, the BMI value is between 18.5 and 24, A score between 9 and 9 indicates that you have the appropriate body mass. A BMI below 18.5 is an indicator of underweight, a BMI above 25 is an indicator of obesity, and a BMI above 30 is an indicator of obesity (overweight).
3. How many kilos should be lost in a month to prevent health deterioration?
The maximum weight that can be lost for each individual varies depending on that individual's weight, age and lifestyle. Under normal conditions, a weight loss of half, or at most one kilo, per week should be targeted. While weight lost slowly is more permanent, weight lost quickly can be regained quickly. The aim should not be to lose weight quickly and a lot, but to lose weight regularly without harming our health.
4. Do herbal teas help you lose weight?
While some herbs stimulate the intestines, some herbs have diuretic properties. However, no herb makes you lose weight. In order to lose weight, nutrition programs prepared by experts should be applied.
5. What is weakness? What should thin people pay attention to?
Slimness is defined as having a body mass index below 18.5. Weakness is the result of long-term negative energy balance. r. Negative energy balance in childhood and adolescence affects growth. It reduces working efficiency in adulthood. It reduces the body's resistance to external factors and infections. First of all, the cause of weakness should be determined. If the weakness is due to a disorder related to the use of food in the body, for example, if there are intestinal parasites, these should be treated first. In diet therapy, energy should be higher than the individual's expenditure. Due to the increase in energy, vitamin and mineral intake should also be increased. Especially foods with high energy value should be included in the diet. Milk desserts, fruit juices and oilseeds should be included in the diet. After approaching normal weight, calorie adjustment should be made to maintain that weight by reducing sugars, sweets, and, when necessary, some of the grains in the diet.
6. How much water should we drink a day? Does drinking warm water make you lose weight?
An average of 2-2.5 liters (8-10 glasses) of water should be drunk per day in order to remove harmful substances formed in the body due to food consumption and to maintain body temperature balance. Drinking water has a positive effect on weight loss due to its effects such as creating a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while following weight loss diets. In this case, care should be taken not to dehydrate the body.
7. What are the nutrients that positively affect athlete performance?
Consumption of sufficient energy, carbohydrates and protein and their effective use in the body is the most effective and correct way to increase performance. Natural foods not only contain vital nutrients; It should also contain other elements necessary for a healthy life. Low-fat milk-yoghurt, fruits such as oranges, vegetables such as spinach, purslane, cauliflower and cabbage, especially potatoes cooked in their skins, whole grain products and cereals increase the performance of athletes. Athletes can keep their carbohydrate stores at the desired level as long as they meet their energy needs by consuming sufficient carbohydrates. Thus, they can continue their training successfully. Since a sudden drop in blood sugar will negatively affect performance, drinks containing simple sugar and high amounts of glucose should not be consumed before training and competition. should not be consumed. The most important factor for athletes is maintaining fluid balance; because fluid loss due to sweating causes fatigue and negatively affects performance. For this reason, water should be drunk in small and frequent intervals before feeling thirsty. Sometimes, various products are used unconsciously to increase performance and the health effects of these products are not evaluated. When choosing these products, issues such as age, gender, sports branch, whether the athlete is amateur or professional and other health problems should be taken into consideration.
8. What are the foods that increase the breastfeeding mother's milk yield?
Milk secretion during breastfeeding requires the woman to take in more energy, protein, vitamins and minerals than the normal requirement. The aim of good nutrition of the breastfeeding mother is to meet the mother's own physiological needs, keep the nutritional reserves in her body in balance, and meet the energy and nutrients required by the secreted milk. For this reason, it is very important for mothers to have an adequate and balanced diet and consume plenty of fluids. It is widely believed that foods such as halva, onion and garlic have an increasing effect on breast milk. However, the efficiency of breast milk depends on the mother's healthy diet, drinking plenty of fluids, resting and feeling psychologically comfortable.
9. Are there any drawbacks to losing weight with crash (low-calorie) diets?
Obesity is the increase of storage fats in proportion to lean body mass and exceeding normal values. Although various factors affect its formation, the main reason is consuming more calories than consumed. Obesity, hyperlipidemia, diabetes, etc. It needs to be treated as it paves the way for diseases such as: However, in order to be successful in treatment, a triple method such as diet, exercise and behavioral therapy should be followed. The diet to be applied should be planned to help the patient lose 0.5-1.0 kg per week at most. Rapid weight loss also causes loss of body fat-free mass, and this puts the person's health at greater risk than obesity. Very low energy diets can cause headaches, impaired concentration, irritability, fatigue, nausea, vomiting, diarrhea, constipation, gallstones and kidney stones, heart rhythm disturbances, low blood pressure, etc. It should not be forgotten that it has side effects that affect health such as skin irregularity, dry skin, hair loss, hair thinning, drowsiness, and decrease in basal metabolic rate.
10. Why does a person who lost weight gain weight again?
If the person abandons the positive habits he gained during weight loss treatment, if he lost weight by increasing his physical activity and abandoned these activities after treatment, or if he lost weight by following a very low-energy diet and received treatment. If the energy intake increases again after treatment, if the patient is not included in the weight maintenance program after the treatment, he/she will gain weight again.
1. How to have an adequate and balanced diet?
Adequate and balanced nutrition; It is achieved by consuming adequate amounts of foods grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oilseeds in the meat group, bread, bulgur, pasta, rice, etc. in the grain and bread group. It is a group of foods and vegetables and fruits. Recommended consumption amounts of these foods vary from person to person. Individual characteristics such as age, gender, physical activity level and some special conditions such as pregnancy and breastfeeding period affect the nutritional needs of individuals.
2. Am I the appropriate weight for my height?
The appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI = Body Mass/(Height)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI= 75/(1.70)2 = 25.95.
For adults, the BMI value is between 18.5 and 24, A score between 9 indicates that it has the appropriate body mass. A BMI below 18.5 is an indicator of underweight, a BMI above 25 is an indicator of obesity, and a BMI above 30 is an indicator of obesity (overweight).
3. How many kilos should be lost in a month to prevent health deterioration?
The maximum weight that can be lost for each individual varies depending on that individual's weight, age and lifestyle. Under normal conditions, a weight loss of half, or at most one kilo, per week should be targeted. While the weight lost slowly becomes more permanent, the weight lost quickly is regained quickly. can be obtained. The aim should not be to lose weight quickly and a lot, but to lose weight regularly without harming our health.
4. Do herbal teas help you lose weight?
While some herbs stimulate the intestines, some herbs have diuretic properties. However, no herb makes you lose weight. In order to lose weight, nutrition programs prepared by experts should be applied.
5. What is weakness? What should thin people pay attention to?
Slimness is defined as having a body mass index below 18.5. Weakness occurs as a result of long-term negative energy balance. Negative energy balance in childhood and adolescence affects growth. It reduces working efficiency in adulthood. It reduces the body's resistance to external factors and infections. First of all, the cause of weakness should be determined. If the weakness is due to a disorder related to the use of food in the body, for example, if there are intestinal parasites, these should be treated first. In diet therapy, energy should be higher than the individual's expenditure. Due to the increase in energy, vitamin and mineral intake should also be increased. Especially foods with high energy value should be included in the diet. Milk desserts, fruit juices and oilseeds should be included in the diet. After approaching normal weight, calorie adjustment should be made to maintain that weight by reducing sugars, sweets, and, when necessary, some of the grains in the diet.
6. How much water should we drink a day? Does drinking warm water make you lose weight?
An average of 2-2.5 liters (8-10 glasses) of water should be drunk per day in order to remove harmful substances formed in the body due to food consumption and to maintain body temperature balance. Drinking water has a positive effect on weight loss due to its effects such as creating a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while following weight loss diets. In this case, care should be taken not to dehydrate the body.
7. What are the nutrients that positively affect athlete performance?
Consumption of sufficient energy, carbohydrates and protein and their effective use in the body is the most effective and correct way to increase performance. Natural foods not only contain vital nutrients; It also includes other elements necessary for a healthy life.
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