5 THINGS THAT THOSE WHO WANT TO SPEND THE SUMMER SEASON WHEN THE WEATHER IS WARMING AND THE DAYS ARE LONGER SHOULD KNOW WITHOUT GAINING WEIGHT AND HEALTHY
5 NUTRITIONAL SUGGESTIONS SPECIAL TO SUMMER AND COLD GREEN TEA RECIPE
Increasing temperatures in the summer months, prolonged There may be changes in our eating habits during the days and holidays. I have written for you 5 things you need to know to spend the summer fit and healthy.
MAKE LIGHT AND HEALTHY CHOICES!
Foods such as oatmeal, cucumber, tomato, artichoke, zucchini, green beans, black-eyed peas, purslane and yoghurt are among the foods that should be consumed for a healthy diet in the summer months.
On long summer days; Instead of staying hungry from breakfast until dinner or consuming junk food at these hours;
For lunch
-
A vegetable dish made from summer vegetables with yoghurt
-
Oat bran + yoghurt
-
You can make a practical, light and healthy meal such as Cheese + Tomato + Cucumber.
IN DESSERT CRISIS: PREFER FRUIT OR ICE CREAM
It is right to choose desserts such as milk desserts, fruit and ice cream instead of high-energy fried and dumplings. are elections. However, when consuming desserts such as milk desserts, fruit and ice cream, be careful about the portion sizes, as with every food. 1 slice of watermelon/melon (1/8 medium size), 10 medium sized plums, 12 medium sized strawberries, 15 grapes, 12 cherries, 1 medium sized peach is the size of 1 portion of fruit.
Consumption of 3-5 portions of fruit per day is recommended. In order to prevent your blood sugar from rising rapidly, we should consume fruits with their pulp. Therefore, be careful to consume the fruit itself instead of fruit juice.
One portion of ice cream is 2 scoops. Since it has low calorie value and high nutrition, I often recommend you to choose milk ice cream. . Prefer at least 1 ball like that ;)
CONSUME 1-2 CUP OF GREEN OR WHITE TEA A DAY.
Herbal teas are among the most popular healthy nutrition programs of us nutritionists. It is one of the supports that he benefits from the most. Green tea; In addition to its antioxidant effect, it is a good anti-edema agent.
White tea; metabolism It has an accelerating effect.
By consuming 1-2 cups of green/white tea a day, you can help get rid of excess edema and make your metabolism work faster.
For those who say they cannot drink hot tea on hot summer days, cold green tea. Here is my recipe;
Ingredients for Iced Green Tea Recipe
-
Green tea (2 bags or 1 tablespoon)
-
Half Lemon (juice and peels together)
-
1 Piece of ginger
-
1 Piece of cinnamon stick
-
1 stalk of fresh mint
Preparation of Iced Green Tea Recipe
-
Add 500 ml hot water, 1 piece of ginger, 1 piece of cinnamon stick to the green tea. Let it brew for 5 minutes. After 5 minutes, strain the green tea and leave it to cool along with the cinnamon and ginger in the liquid.
After removing the cinnamon and ginger from the cooling liquid, add cold water, half a lemon (juice and peels together), Add ice and fresh mint leaves.
On hot summer days, when you come home from the sea or from outside, you can pour a big glass and drink it easily.
Bon appetit.
!Green and white tea may cause low blood pressure. can open. Individuals with low blood pressure should take care to consume it under the supervision of a doctor or dietician.
PROTECT YOUR WATER AND MINERAL BALANCE
As the weather gets warmer and sweating increases, our body's need for water increases. The most basic function of water in the body is to purify the body from harmful substances. It also prevents constipation.
The water accumulated between the tissues due to water loss of the cells causes cellulite and edema, which is a circulatory disorder disease, over time due to the effect of inactivity.
To prevent all these, 10 a Day - You should drink 12 glasses of water.
Also, be careful to consume 1 bottle of natural mineral water a day to replace the minerals we lose due to sweating.
STORE CALCIUM BY SYNTHESISING VITAMIN D
Vitamin D is a type of vitamin that dissolves in fat and is necessary for bone health. It controls calcium absorption in the small intestines and its use in bone formation. Ninety percent of vitamin D is It is obtained from sunlight. For this, it is necessary to sunbathe for 10-15 minutes every day, especially the joint areas. In these days when we are frequently exposed to the sun, you can have maximum effect on your calcium synthesis by consuming foods such as milk, yoghurt, cheese, dried figs, green leafy vegetables, which are among the foods with the highest calcium content.
Read: 0
