Does obesity pose a serious threat to our health?
Obesity, or in other words obesity, is an increase in body weight due to an increase in fat tissue. It occurs when the body takes in more energy than it expends, excluding diseases. It has been determined in research that 30% of obese adults were obese in infancy and childhood.
Healthy nutrition is the intake and use of the nutrients necessary for the body's renewal, survival and development in appropriate amounts according to age, gender and activity.
Every individual's daily energy and nutritional needs (carbohydrates, proteins, fats, vitamins and minerals) are different. While you enjoy the emotional quality of foods (appearance, aroma, taste, texture and flavour, etc.), your body benefits from the life-sustaining functions of the nutrients found in foods. Foods are broken down into nutrients during digestion and pass into the blood, where they are transported to all tissues and benefit the body.
4 basic nutrients are needed to maintain health:
Milk and dairy products: Protein, Contains calcium and phosphorus. It is rich in vitamins A and B. It is necessary for bones, muscles, skeletal structure and teeth.
Meat, eggs, legumes: Contain vitamins A, B and E, as well as quality proteins. It is necessary for cell and blood production and transport.
Vegetables and fruits: They are a good source of vitamins C and A. Yellow green and orange colored fruits and vegetables contain plenty of potassium. It is necessary for the protection of the immune system. It is a group with high antioxidant content.
Grain and grain products: It is a good source of energy because it is rich in carbohydrates. It is rich in B group vitamins. nerve cell of the body It is necessary to produce energy and maintain concentration.
Causes of obesity:
1) Wrong eating habits: Sugar and sugar rich in simple carbohydrates. Excessive consumption of sugary foods and fat and oily foods (fried foods, mayonnaise, cream, etc.) causes obesity. Not eating breakfast and not having a regular meal schedule increases the risk of obesity.
2.) Hormonal reasons: Appetite may increase and metabolic rate may slow down as a result of disorders in the functions of the adrenal glands, thyroid and insulin hormones. Energy balance may be disrupted and obesity may increase. The most common health problem in recent years is insulin resistance. The increase in fat tissue around the waist triggers the lubrication of internal organs.
3)Hereditary causes: It has been determined that the obesity rate of children of obese mothers and fathers, whose pedigrees were examined, is 3 times higher than the children of thin parents. This situation indirectly affects adult individuals because children who are obese in childhood have a high rate of becoming obese individuals in adulthood.
4) Psychological reasons: excitement, boredom, work stress, fear of failure and anxiety as well as appetite in the individual begins to increase. The snacks he eats without realizing it become a habit over time. These snacks increase the risk of obesity.
5) Age and gender-related reasons: Body fat in women is higher than in men. While men's muscle mass increases, women's fat gain increases. Not moving for a long time and spending too much time in front of the TV and computer increase body fat in both groups.
Obesity increases the risk of diseases and negatively affects the quality of life. Today Type 2 diabetes, high blood lipids, insulin resistance and fatty liver are just a few of the common health problems. In such cases, what needs to be done for individuals is not low-calorie diets, but preparing healthy menus that will protect their health and create nutrition awareness and provide nutritional behavior changes.
HOW SHOULD PEOPLE WITH OBETITY PROBLEMS EAT?
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A meal plan should be established during the day, 4-6 meals should be eaten a day.
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You should drink 1.5-2 liters of water a day, and carbonated drinks should be reduced.
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Sugary and fatty foods should be reduced and fibrous foods (fruits and vegetables) should be increased instead.
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Daily activity should be increased and individuals should be encouraged to move more, and the person's favorite foods should be increased. should be directed to a branch of sports.
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In order to protect bone and muscle structure, sufficient calcium and iron intake should be ensured in the daily diet (milk and dairy products, meat, eggs).
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He should have breakfast. In addition, sleeping patterns are as important as eating patterns in preventing obesity.
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Grilled and oven-baked dishes should be preferred instead of fried foods.
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Search. Healthy foods should be preferred at meals (such as hazelnuts, walnuts, fruits, milk)
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