We are again at the beginning of a seasonal transition period. As the effect of the sun decreases and the weather cools down, the metabolism, which is exposed to temperature changes, gradually begins to go into hibernation mode. The first step for this is to resist the decreasing desire for water; My system (there is a detailed explanation in my first article) is to increase water consumption, activate your circulation, avoid edema and get rid of the fat we burn, which is our main topic.
Actually, in every season, but especially in this season (flu season), our nutrition and the supplements we take under the supervision of a physician are very important.
Let's take a look at what we should pay attention to when eating and why:
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Onion and garlic; are our natural antibiotics. We must consume them raw in order to get the 'allyl sulfur' component in them.
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Selenium; It supports the functions of the immune system. It is mostly found in brazil nuts, fish, beef, turkey, chicken, eggs, rice, mushrooms, sunflower seeds, bananas and cashews. The daily consumption amount varies from person to person, and especially those with Hashimoto's thyroiditis need to adjust the dose under the supervision of a physician.
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Magnesium; It is found in avocados, raw almonds and hazelnuts, bananas, oily fish, flax and chia seeds, and legumes. It is important for body and especially brain health.
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Zinc; It is abundant in meat, liver, seafood, milk, eggs and nuts. It supports the immune system and is essential for DNA synthesis and protein production.
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Vitamin C; It is found in green peppers, green leafy vegetables, kiwi, strawberries, lemon, citrus fruits and pomegranate. It is important for our immune system to stay strong and for our skin health. Since it is a water-soluble vitamin, not all of it is stored in the body.
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Vitamin E; It is a powerful antioxidant and anticoagulant. It is especially found in red and purple fruits, vegetables, meat and poultry, eggs and vegetable oils.
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Vitamin A; It helps our eye health, teeth and bone development and supports immunity. Fruits such as carrots, dried apricots, melons and mangoes, egg yolks, fatty fish such as salmon, meat products, green and yellow vegetables. It is found in r.
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Vitamin B; It is necessary for glucose metabolism and plays an important role in nerve, muscle and heart functions. Legumes and grains are important sources. B12 is; It is not found in plant sources, but is found in meat and its products, milk and its products and eggs. Supplementation is essential for vegans.
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Vitamin D; It is difficult to get all the needs directly from food. It is found in oily fish, seafood such as oysters and shrimp, egg yolks, and sun-drenched mushrooms. Life cycle and calcium - phosphorus absorption play an active role in bone health. It is anticarcinogenic, prevents depression, prevents diabetes, supports weight loss.
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Omega; It is found in healthy oils, especially fish, milk and meat, meat and its derivatives, green leafy vegetables, walnuts, flax seeds. 3/6 balance is important. Since their production is not possible in the body, they are essential elements that we must obtain from outside.
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Probiotics; It is found in kefir, fermented pickles and juices. It plays an important role in intestinal health and improvement of intestinal flora.
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Herbal teas; Sage, linden, green tea, rosehip, hibiscus, ginger tea, mint and lemon are teas with high antioxidants and vitamin C during this period. However, herbal tea is an issue that needs to be approached in a controlled manner. It should be taken under the supervision of a physician in special cases such as lactating and pregnant mothers and those with blood pressure and kidney problems.
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Regular sleep
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Physical activity
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