There is a sweet rush in our homes, as the sun shows its face, it adds to the pleasure of people who have picnics, children in parks and gardens, those who start to make holiday plans…
The most valuable time to eat healthy.
Those who will go on holiday, those who gain weight in the winter, those who plan to spend the summer with a feast, university students who are prepared to get fit for the spring festivals, and gentlemen and ladies who do not want to show their Turkish muscles from their thin t-shirts are here…
With the increase of our sunny days, our water loss from our body increases and our need for water increases. In addition, it is a must not to miss the measure in picnics that are festive with barbecues and pitas. There are also holiday buffets that drive even those who are full out of the way.
HERE ARE 5 GOLDEN KEYS FOR YOU.
1) Don’t start the day without having breakfast.
Skipping breakfast is admitting defeat. Just as we expect the fruits of our labors, our body also needs strength in order to perform its functions. If we do not have breakfast in the shortest time after waking up, our body, which thinks that its efforts will not be rewarded, will reduce the speed of metabolism. It will slow down their work and it will be harder to lose weight.
2) Eat Meal One Meal and Vegetables The Other Meal.
The diet is not standard, each diet is prepared specifically for the individual, but the common principle of healthy diets is: Sufficient and Consistent Nutrition. Sufficient and stable nutrition means consuming enough of each food. For this, the ‘4-leaf Clover Model’ has been developed in our country. In this model, each leaf of the clover symbolizes a nutrient: milk and its works, meat and its works, fruits and vegetables, and grains and its works. In order to eat healthy, it is necessary to consume enough of each of these nutrients every day. In order to achieve this, it is useful to choose one of our lunch and dinner meals from the meat group and the glutton from the vegetable cluster.
3) Include Salad in Every Meal.
Thanks to the fibers they contain, fruit and vegetable salads provide volume in the stomach and keep the person full for a long time. This increases the harmony of the diet. It also helps to keep blood sugar, cholesterol and blood pressure at the desired level. It prevents constipation by preventing bowel movements. To increase your fiber intake, you can add boiled lentils and chickpeas to your salads, and you can prepare salads with plenty of greens in the form of bean stew.
4) Consume Milk.
Recent publications have highlighted the benefits of milk and its products to balance blood sugar and protect bone health, as well as helping to burn fat from the calcium it contains. Definitely consume two glasses of milk daily to contribute to your health and get rid of your excess. Those who do not like milk can prefer yogurt, tzatziki or ayran.
5) Drink Plenty of Water.
10-15 glasses of water should be consumed during the day in order for the consumed fruits, vegetables and legumes and the pulp taken to show the mentioned effects. Water is effective in many stages from digestion to excretion of food and its 20% loss can even lead to death. Even if you drink tea, coffee and carbonated beverages, they do not replace water due to their diuretic properties and even provide water removal from the body.
