The most important precaution taken against the coronavirus is undoubtedly to stay at home. In this case, your desire to eat may increase and the kitchen may attract you towards it. The important thing here is to turn this process into an advantage. What can we do for a healthy diet and a healthy kitchen?
WHAT FOODS CAN I STOCK AT HOME?
Every food that enters your kitchen is already set aside to be eaten one day. Therefore, filling your shopping carts with chocolates, biscuits and acidic drinks during this period means that you will consume more. The important thing is to gain healthy culinary habits through rational shopping and to ensure that you consume the necessary nutrients in a balanced manner. You can buy ground meat as a protein group and put it in your freezer as meatballs or as a meal. You can also freeze chicken and fish in portions. Legumes are our savior protein. Since it is a plant-derived protein, it does not affect your cholesterol and does not spoil due to its long shelf life. As for the grain group, instead of turning to rice and pasta, it would be logical to choose bulgur and brown flour so you can make your own bread. While you can freeze seasonal vegetables, you can also choose root vegetables that can remain intact for a long time, such as carrots, potatoes, celery, and radishes. Unfortunately, fruits are the most perishable group. You can buy fresh fruits such as unripe bananas or apples, or turn to dried fruits such as dried apricots and prunes. You can create small snacks for yourself with raw nuts. No matter how attractive the sugar group and desserts may seem, you should remember that they are not necessary for your healthy eating pattern and you should stay away from them.
So, I bought the nutrients, but how healthy is my kitchen? Considering the conditions and living conditions of the day, how can we have a healthy kitchen or transform our existing kitchen into a healthy kitchen?
Let's take a look at our kitchen and kitchenware these days when we are at home.
It is one of our most basic needs and has an important place in everyone's life. Nutrition has undoubtedly made our kitchens the most important part of our homes. Nutrition Having a healthy kitchen that adds value to our health and well-being is extremely important for the increasing prevalence of obesity. The kitchen is a social place where food and beverages are stored, foods are prepared for cooking, cooking is done, relevant tools are found and cleaned, and also where family members come together and eat. Having a healthy kitchen at home forms the basis for an adequate and balanced diet.
Plates, glasses, bowls, spoons, forks, etc., which are indispensable in our kitchen. In short, dinnerware sets are changing day by day, and increasing plate sizes unknowingly lay the foundations of obesity. Complaints such as "I only eat one plate of food in the evening, but why do I continue to gain weight?" are undoubtedly experienced by at least one of every family member. In addition to the changing portion sizes due to the increase in plate sizes and televisions that have a place in every kitchen, we have come to a point where we do not know what and how much we eat. We can take the first step towards having a healthy kitchen by making changes to our dinnerware. For example, choosing porcelain plates instead of ceramic plates will ensure that you are exposed to less toxins. Increasing the volume of water glasses makes it easier for you to drink more fluids during the day. Reducing the size of your dinner plates is beneficial for portion control. Turning off the television while eating also prevents you from unknowingly exceeding the portion size.
OUR POTs
The right choice is important when choosing our pots. The pots in which we cook our meals should be made of stainless steel, aluminum pots should not be used; because heavy metals such as aluminum interact with food and are associated with many diseases. Legume dishes (such as chickpeas and beans), which have a long cooking time but also have a high vegetable protein content and which we consider as a source of vitamins and minerals, can be cooked in a short time with a pressure cooker and served by minimizing vitamin and mineral losses. For this reason, a pressure cooker must be present in a healthy kitchen.
DO YOU HAVE A VEGETABLE BOILING DEVICE?
strong>You can prepare meals with high nutritional value and salads with different flavors with the small but functional vegetable boiling apparatus that should be in every healthy kitchen. A scientific study conducted at Zhejiang University in China in 2009 found that the nutritional value of dishes prepared by exposing them to steam was significantly preserved compared to other cooking techniques (boiling, grilling, frying, microwave...). You can add this device to your list of things to buy when our stay at home situation is over.
OIL-FREE FRYERS
Smart fryers can now take their place in the healthy kitchen. Not only potatoes but also chicken and meatballs can be made in these fryers, which use fast air technology without using any oil.
SPRAY OIL BOTTLE
Instead of eye-choosing the olive oil preferred in salads or dishes, which are indispensable for healthy tables, using a spray oil bottle or measuring spoons will reduce oil consumption. will play a role in reducing it. We would like to say that it is also useful to pay attention to the amount of oil in these days when our movements are restricted.
STORAGE CONDITIONS
After using the correct kitchen tools-cooking techniques, Storage conditions are also very important for our health. If we prefer the traditional canning method to preserve our food for a long time, there are two things we should pay attention to. The first is to close the lid of the can tightly to prevent leaks, and the second is to close the lid of the can by applying insufficient heat. Thus, since the enzymes of the canned food are not denatured, microorganisms continue to live and cause the canned product to spoil. One of the most practical methods is to preserve food by cooking. In the cooking storage method, many pathogenic microorganisms are destroyed at high temperatures. However, toxins or spores of some microorganisms may not be affected by cooking temperature. For this reason, after cooking, the food should be stored at low temperature and reheated and consumed after its internal temperature reaches 74 0C.
Many studies have shown that the secret to a long and quality life is not the genetic basis, but the differences in lifestyles. The difference in lifestyles is physical activity, alcohol, smoking, stress and most importantly nutrition. Therefore, how you eat, what foods you consume, how often, and when, affects the duration and quality of your life. So in short, we are what we eat. We hope you get through this process happily with high immunity... We wish you a healthy, quality and long life.
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