Today, health is an issue related to all aspects of a person’s life such as physical, social and emotional state.
considered as a concept. In this sense, health, life satisfaction and quality of life
It includes and refers to self-development.
Stress is one of the most important health problems of our age that affects life satisfaction and quality of life.
considered as one of the problems. During stress, the hypothalamus in the brain is affected.
Some changes occur in the hormonal system. Adrenaline from the adrenal glands,
Noradrenaline and cortisol hormones are secreted.
With the secretion of these hormones, blood sugar, heartbeat, metabolic rate, stomach, intestinal activities and
There are some changes in the body, such as an increase in the level of anxiety. Certain of these hormones
While the amount of it is beneficial for the organism, its long-term and excessive secretion does more harm than good.
it has a transmitting feature. Stress is an integral part of life and is associated with age, gender, location,
No one is immune to stress, regardless of status. Therefore, in terms of stress
to be informed and to be aware of the harm it may cause, to protect health and to work and school
crucial to success in life.
Insomnia, inadequate and/or unbalanced diet, wrong eating hours, too much alcohol, smoking,
Tiring your body with factors such as not being able to maintain body temperature weakens its defense mechanism.
and increases the effect of external factors on your immune system.
A tired body can be overcome with a strong immune system.
becomes vulnerable to viruses and bacteria and diseases, therefore bed rest is an inevitable
takes place.
Bodies with a strong immune system do nothing when confronted with microbes.
they can continue on their way as if they did not happen when these people are exposed to both microbes and stress
they will not face the risk of losing their lives immediately.
In addition to daily emotional stress, people with a weak immune system can only cope with the epidemic.
They are always at risk for infections, not in the season. Chemotherapy and radiation
Cancer patients, young children, elderly individuals, patients with surgery, AIDS patients undergoing therapy are also in this category.
appear as members of the group.
Exams that we are exposed to throughout our lives, rapidly getting difficult living conditions, traffic problems, business life,
There are many sources of stress, such as human relationships. Especially every year millions of young people and
Exams affecting family are one of the most important sources of stress.
A stressful life causes our children and young people to feel emotional tension,
integrating and displaying maladaptive personality, decrease in achievements and some health problems.
paves the way for problems to arise. Exam stress is more intense on children
There are some factors that cause it.
Parents’ high expectation of success and their children with more successful friends
constant comparisons significantly reduce the anxiety and worry of young people about passing the exam.
increases. However, the fact that parents know what their children can do and how much,
by showing a more realistic approach instead of comparing
being satisfied with the achievements and motivating them in this direction,
It is extremely important. Also, it is important to note that exams are not just for measuring knowledge, but to control excitement.
It should not be forgotten that it also measures to increase the performance, to increase the performance and to overcome the panic situation.
During the preparation stage for the exam, young people are in a competitive mood, the necessity of studying is social.
They minimize their lives and become more tense, restless and intolerant due to increased stress.
they are coming. However, the damage caused by stress in the long term should never be underestimated.
One of the best ways to cope is to take part in activities that are suitable and enjoyable for the individual.
It should not be forgotten that it is Therefore, it is important for parents to engage in their favorite sports and exercise.
Encouraging their children to do what they do, helping them to take care of their hobbies.
is important.
Improved physical condition, removing stress-related toxins from the body,
It plays an active role in the prevention of damage and the regular functioning of metabolism. 30 minutes a day
regular exercise (brisk walking, running, cycling, etc.)
Some substances that are secreted after both stress reduction and physical exercise in young people
will facilitate learning.
In addition to school life, the majority of students receive additional help from outside, for this
that families strain their financial means and students who cannot get outside help mostly
make them feel more inadequate and unsupported in preparing for and winning the exam.
causes. This situation causes exam stress to be felt more intensely in young people and
negatively affect their work performance. Due to negative exam results
Feelings of guilt and inadequacy may develop in young people who do not get what they expect. In this respect
parents should be extremely careful, regardless of the exam results, they can increase the self-confidence of their children.
They need to be supported to keep them safe.
In our country, especially from the 6th grade to the last year of high school, students experience long study hours.
and exam preparation times increase their physical and mental fatigue and increase their working performance.
reduces. During this period, support the physical and mental development of children.
should be.
Adequate and balanced nutrition, especially physical and mental development of growing children
of the utmost importance. **In increasing physical and mental performance; lasting all night
starting the day with an adequate and balanced breakfast after hunger,
**Blood sugar balancing complex by reducing refined sugar consumption as much as possible
consumption of carbohydrate sources (legumes, whole grain products, etc.)
rich in iron such as legumes, dried fruits, molasses, tahini, green vegetables
intake of nutrients in sufficient quantities, B vitamins effective in the functioning of the nervous system, magnesium
and biotin-rich foods (whole grain products, dark green leafy vegetables, walnuts, almonds, hazelnuts)
such as oil seeds, etc.) to increase the consumption,
** Rich in immune-boosting vitamin C (such as orange, green pepper, potato) and beta
consumption of carotene-rich foods (carrots, dark green leafy vegetables, yellow-orange fruits)
increase is recommended.
Vitamin C: It is very important in strengthening the body’s immune system against flu and colds.
It is an effective vitamin. He takes part in many vital events. throughout the body (blood, liver,
plays an important role in the heart and brain, in the cells inside the organs.
shortens the duration of illness in people who have had it; problems such as runny nose, headache, eye discharge
reduces its severity; do this by reducing the mobility of disease-causing viruses and improving the immune system.
strengthens it.
Functions of vitamin C
It neutralizes harmful substances called free radicals in the blood and liver, thereby reducing the metabolism.
protects.
It is necessary for the activation of vitamin E, an antioxidant vitamin. Structural cell walls
helps it become stronger. Plate formation by competing with lipoproteins in blood vessels,
thus preventing vascular occlusion.
It provides cardio vascular protection by preventing the oxidation of LDL-cholesterol, which clogs the vessels.
By inhibiting tumor growth and performing the programmed death of cancerous cells
reduces the risk of cancer.
Together with white blood cells, it plays a role in the body’s defense against bacterial and viral infections.
gets.
Provides protection against stress.
It provides the construction of collagen and cartilage tissue, which is important for bones, joints and epithelial tissue.
It is necessary for the reconstruction of connective tissue after exercise and injury,
It helps to heal, provides repair of wear or tears in joints and tendons.
Benefits of citrus fruits
Citrus fruits are among the most important sources of vitamin C. Here are the benefits for general health:
Immunity with enzymes such as vitamin C, carotenoids, flavonoids, glutathione they contain.
They support the system, provide protection against cancer and heart diseases, and protect the eyes.
It provides protection against high blood pressure with its high potassium and low sodium contents.
They help regulate fluid balance. Intestine with soluble and insoluble fiber
provides the balance of the flora, helps to solve the problem of constipation and to reduce blood fats.
they help.
They also provide protection against viral infections, allergies and fungal infections.
Their energy content and density are low. Being overweight or obese can cause heart disease, cancer, diabetes,
as it will cause an increased risk of many health problems such as high blood pressure, stroke, and arthritis.
Citrus fruits provide advantages with their low energy content. •
** When studying, instead of foods such as sugar and sugary foods, chips, nuts, carbonated drinks.
milk, yoghurt, milk desserts, cheese between bread, freshly squeezed fruit juices and dried fruits are preferred.
Limiting daily caffeine consumption to a maximum of 2 cups of coffee,
**At least 8-10 days a day in order to facilitate the elimination of toxins in the body due to stress.
Glass of water is recommended.
Other elements that develop natural warrior cells and strengthen the immune system against stress are;
Probiotics: Alternative to antibiotics and antivirals with these nutritional supplements that contain live bacteria.
You can fight bacteria and viruses that cause diseases. Probiotics your immune system and
It also regulates irregular bowel movements.
Beta Glucans: Beta glucans found in oats and mushrooms such as Maitake increase the number of warrior cells and
increases their activities. To obtain beta glucans naturally, but not excessively, oats
consume fault
Echinacea: Scientifically proven to strengthen the immune system and fighting cells
It should be taken in recommended doses and during cycles of up to 8 weeks. mental and physical immunity
I wish you healthy days…
A Miracle Food Group: LEGUMES
Legumes, which are in the group considered rich in protein in the foods we eat, when used correctly.
Foods that do miracles. The main ones are; chickpeas, beans, peas, lentils and black-eyed peas. air at its roots
It has the ability to accumulate nitrogen. Therefore, they enrich the soil. The fats they contain are usually unsaturated
contains fatty acid. Soybean is the oiliest legume. Since legumes are in the group of mature seeds,
Its main composition is carbohydrate, protein and fiber. Cellulose etc. on the outer parts of the grains. starch on the inside
is found.
Experiments on growing animals have shown the biological value of protein in legumes eaten.
showed that it varies between 40-60% compared to egg protein. In general, the protein content is between 17% and 35%.
varies between Due to the limited amount of sulphurous amino acids in legumes and their indigestion, the body
Although the usage rate seems low, especially when meat and eggs are not available on our table,
protein needs with meals made using a mixture of legumes and grains (such as rice with chickpeas)
can be met. Especially if it is cooked well, the biological value of the mixture can increase up to 70%.
Its oil is mostly composed of unsaturated fatty acids. High amount of protein, starch and amino acids
In addition to the meal, you can add boiled chickpeas to your salads, providing an excellent taste and flavor.
You gain diet friendly.
What should we pay attention to when buying legumes?
Before buying legumes such as beans, broad beans, it is generally necessary to take them in the palm and look at them. Dust, musty smells
should not be taken. It should look homogeneous, not mixed. Also check for small insects
It should be checked for small holes on the package. Legumes should be moist, not soft, dry
they should be. Must be last year product. Old year products are more difficult to cook. During the storage of legumes, various
problems may be encountered. Insects, mice, and beyond that, molds occupy an important place. In the structure of molds
Substances known as aflatoxins are toxic. Carcinogenic effects are shown experimentally.
It should be cooked properly to make it easier. Legumes that are not cooked well are difficult to digest and their
The body cannot make enough use of protein. Dried legumes should be dried as they are seeds of plants.
They lose some of the water in their structures during the process. Therefore, cooking times are longer than fresh vegetables.
is long. It is not suitable to boil for a long time to save time and heat.
must be shortened. Accordingly, the cooking time of chickpeas is completed in four stages.
1. Wetting: First it is sorted, washed, then kept in room temperature water for 8-10 hours. If hot water is used for soaking
This period is about 3-4 hours. It cooks more easily after soaking. One measure of beans or chickpeas, two measures of water
pulls and cooks. There is no need to soak the red lentils.
2. Removal of the outer membranes: The soaked grains become soft and the outer membranes can be easily removed. In normal adults
It is not necessary to weed out pests. In disorders of the digestive system and in children’s food, the separation of the outer membranes
It is recommended as it facilitates digestion. This membrane part, which consists mostly of cellulose, is digested by digestive enzymes.
it is not digested enough, passes into the large intestine. Here bacteria break down most of these substances, some as
excreted with feces.
3. Cooking: 1-2 fingers will be placed on beans and chickpeas that have been soaked for 8-10 hours beforehand and peeled if necessary.
It is cooked with water until soft. The role of the enzyme trypsin, which digests protein in raw grains.
has antitrypsin. With cooking, it loses its antitrypsin property and the digestion of legumes becomes easier. Hard
water delays the cooking time. While beans and chickpeas are cooking, vitamins and mineral substances have passed into the water. This
Therefore, the cooking water does not spill. In addition, the pot in which the legumes are cooked must be closed. A pressure cooker is suitable.
Ingredients such as tomato paste, onion, salt, which are added as flavoring, are added close to cooking. Dried legumes like this
It is consumed plain or cooked by adding meat. When cooking chickpeas, soda and carbonate are added so that it cooks well.
It is not correct to do. Soda and carbonate cause a decrease in vitamins. Chickpeas can be cooked with or without meat.
Adding carrots to such dishes increases both nutritional value and flavor. In addition, beans, chickpeas and
Lentils are also added to pilafs or eaten with rice. Cooking water should be consumed.
Flavorings: Often, onions, tomato paste, vegetable oil and other supplementary foods are added to the food with vitamins and minerals, even protein.
coverage will increase. However, food water must be consumed. Methods such as soaking in food water with bread
should be recommended.
What benefits does it have?
They are rich in magnesium, iron, zinc, calcium and B group vitamins. Vitamin B12 in dried legumes
is found in abundance. Apart from that, they also contain thiamine, riboflavin, niacin, folic acid and vitamin E.
Helps Balance Our Blood Sugar
Since dried legumes are digested more slowly in the intestines, they pass into the blood more slowly, so blood sugar is reduced at once.
prevent it from rising. Studies have shown that legumes are very beneficial for people with diabetes.
took it out. Diabetics should definitely consume these foods by adding them to their soups, meals or salads.
recommended.
They are anti-cancer
Dried legumes contain substances called isoflavones. As a result of research on these substances, this
It has been revealed that foods prevent the growth and spread of cancer cells. Soluble in legumes
The fiber balances the flora of the large intestine, making it difficult for the bacteria that cause cancer to live.
It has been found to have cleaning properties from them. 13 grams more daily, especially taken with legumes
It has been determined that fiber reduces the risk of colon cancer by 31 percent.
Protects Our Hearts
It is effective in reducing the level of cholesterol in the blood. The soluble fiber in its content is the precursor of cholesterol in the intestines.
It weakens the cholesterol production in the liver by preventing the absorption of bile acids. In this way
It helps to reduce the cholesterol level in the blood. To protect from bad cholesterol and bad cholesterol in the blood.
It is necessary to consume legumes at least four days a week to ensure that our levels decrease.
Has an Inhibitory Effect on Weight Gain
They make you feel full for a long time and you get hungry much later. They also do not contain many calories.
They Are Beneficial For Celiac Patients
Celiac disease is caused by the sensitivity of these people to gluten. These foods are high in protein.
Although they contain gluten, they do not contain gluten. Therefore, celiac patients can easily consume it.
It Makes Our Digestion Easier If It Is Cooked The Right Way
Due to the pulp of legumes, the frequency of going to the toilet and the weight of our stools increase. This too
It allows the residues formed in our intestines to be expelled faster. You need to go to the toilet more often
It also prevents constipation. It ensures that wastes are removed from the body as soon as possible.
Other Benefits
. This miraculous food, which should not be missing from our table in various ways at least once a week,
strengthens, softens the intestines and makes a lot of diuretics. It opens the veins in the body. It increases sexual desire and power.
It prevents the body from collecting water. It removes mental and mental fatigue. Increases breast milk. Turns up the voice and coughs
cuts. It is protective against breast cancer. Especially during menopause with its balancing effect of estrogen hormone
it is useful. It gives energy. The chickpea grains and leaves are nutritious, increase the milk of lactating mothers, and constipate.
Stating that chickpeas should be consumed once a week, experts say that it has an appetizing feature.
They stated that chickpea also increases sexual desire and sexual power. In some people, it is toxic when eaten fresh raw broad beans.
effects are seen, this phenomenon is called “favism” in medical language. The toxin does not have an effect in the cooked broad beans.
consumption is recommended
Expert Dietitian
Zühal AYNACI BAYEL
Dietetics (Diet Therapy in Diseases) Specialist
