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Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts

Friday, June 7, 2019

June 07, 2019

Autumn Foods for Those Who Want to Lose Weight

We do the diet to lose weight, but then we need to pay attention to nutrition again for a healthy life. It is time to go on a diet when ready autumn months and vegetables are mostly on our tables. With autumn vegetables, it is possible to protect against diseases, to eat healthy and to lose weight. You can get support not only from vegetables but also from fruits.

The beginning of the diet is generally the beginning of the summer months. Because we want to look beautiful and fit in bikinis to be worn in summer. In the winter months, however, we say we will dress up in layers and let ourselves out. But it is important not only to lose weight but also to maintain this weight and to eat healthy. How about eating healthy and losing weight in autumn? Here are nutritional suggestions that will encourage you to adopt a healthy life in autumn.

Pomegranate:

If you want a sustainable weight loss process, pomegranate must be one of the most important nutrients for you. Because these small particles are a complete fiber storage. It is also very rich in antioxidants, which makes it one of the important nutrients to protect against cancer. High fiber foods such as pomegranate are essential to diets. Because they help to stay full for a long time. So you can eat less. It also has a positive effect on the regulation of blood sugar. It also protects against seasonal illnesses such as colds, colds, as it strengthens the immune system thanks to its high content of vitamin C. Although not very well known when you eat pomegranate, fatigue decreases, you will feel more fit.

Pear:

The pear, which has a very rich fiber content like pomegranate, is indispensable for autumn-winter season and those who want to lose weight. In addition, although the pear is sweet, it has a blood sugar lowering effect thanks to the fibers it contains. Fibers are critical to losing weight because they help to improve bowel movements and help regulate digestion.

Cranberry:

We are used to consuming cranberry as sherbet or marmalade. Cranberry, which contains a lot of vitamins and minerals together, is one of the recommended foods because it accelerates fat burning during the weight loss process. Like the other weight-loss autumn nutrients that we have counted so far, it also provides many benefits for body health. One of the remarkable ones is that we women often encounter urinary tract infections. Some studies over the years have shown that boiling a little cranberry and consuming water helps to treat urinary tract infections.

Sage:

It is indispensable in autumn and winter months. It is a food that is consumed not only for those who try to lose weight, but also to prevent diseases, especially tea. In addition to its calming and soothing effect, it is actually an important reason for it to help digestion. Especially sage is recommended for dietary digestion of evening meals.

Pumpkin:

Pumpkin is another nutrient that should be indispensable for those who make a diet to lose weight. Because it has low calorie and high antioxidant content. In addition to facilitating weight loss, the fact that it is protective against diseases already makes it an important nutrient. Bone health, eye health, colon health thanks to the abundant fiber contained in the other benefits. A remarkable feature for us is that it alleviates stress-induced cramps thanks to the minerals in it.

Pumpkin:

Autumn and winter is one of the first to come to mind when the pumpkin. Fiber content is high because it provides a sense of satiety for a long time slimming diet helps to slim. Prevents constipation due to high fiber content in people with digestive system problems. It is also one of the natural ingredients recommended for skin care, although it is not known.
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June 07, 2019

Why do we always feel hungry?

Still life, irregular and unhealthy diet, non-sports, emotional emptiness, hormonal problems or digestive system disorders… Almost all of them may actually be the main reason for your constant hunger. Here are the reasons and solutions for feeling constantly hungry…

1- Need more protein:
The feeling of hunger doesn't mean just that your stomach needs food. This feeling is actually a complex interaction of the brain, stomach, intestines and heart. You may not be able to stop this complex interaction by simply eating pasta, chips and filling your stomach. Moreover, your blood sugar should not be thrown suddenly, and it should not have any effect that will cause it to stay high for a long time. The biggest secret of being able to do this and stay really full for a long time lies in proteins. You should feed your body with the right foods in the morning and continue to work all night to renew yourself. The most important counterpart of all of these is proteins. The cheapest and easiest protein to reach is undoubtedly the egg. Buckwheat except eggs
2- Consumed processed carbohydrates:
You eat, you eat, but you can't stop the rumbling in your stomach! The reason for this may be bad, processed carbohydrates that you consume during the day, with or without awareness. So when you are dieting, the first time you try to switch to a healthy diet, you must eat what you eat during the day, pen-to-note experts say. Since the diet is low calorie, there are biscuits, fast food called hamburgers, sandwiches or other processed carbohydrates, preservatives and sugar to extend the shelf time. All this actually causes serious damage to hunger hormones. This means disruption of the system that controls your appetite. On the other hand, the carbohydrates you consume increase your body's insulin level very seriously and do not fall for a long time.
3- Continuous very low calorie diets:
To lose weight of course we consume the amount of fat, carbohydrates. However, this does not mean that we will never consume them. So if you are constantly on a very low calorie diet with a very low fat rate, you can not only feel hungry, you can even start to gain weight. Consuming the right fats is a sine qua non of weight loss and of course a healthy diet. Because fat, food stays in the stomach for a long time delaying the emptying of the stomach and gives a feeling of satiety. For this, you need to reduce the amount of saturated fat and increase the amount of unsaturated fat. So omega-3 fatty acids rich in fish, olive oil, almonds, nutrients, such as you need to turn to.
4- Thyroid hormone:
See a doctor and have your thyroid hormone level checked by a simple blood test. Because the real problem of many people who say that they feel hungry all the time, the thyroid hormone can come out.
5- Smoking and alcohol cessation:
To get rid of such bad habits, it might be nice to eat a little too much food for a while. Because it is understandable to want to replace junk food while struggling with a sense of deprivation. But as long as you know where to stop! On the other hand, the alcohol you consume, especially before meals, may cause you to feel hungry even though you are full.
6- Body dehydration:
You must meet the amount of water the body needs. The thirst level of the body may occur with different reactions each time. One of them is that the body thinks that it is hungry even though it needs water. Because often there is a sense of false hunger caused by this thirst. If the problem is really thirsty, you will notice that your hunger feeling disappears after drinking.
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June 07, 2019

Your Daily Habits Help You Burn 100 Calories

Many experts say that even short walks on a daily basis would help to lose weight or have a healthy life. Daily habits that will burn you 100 calories in this period when your efforts to lose weight increase even though you enter the summer months.

After this post, you can add a few more items to your daily to-do list. Perhaps you may even be doing many of the things written here without being aware. That means you burn a few hundred calories every day without actually realizing it. Not all people can do high-paced sports. In addition, our environment is full of people who can go to gyms and go for more than 1-2 months. Timelessness comes at the beginning of most of our excuses. Then if we can't go to sports, let sports come to our feet.
Daily Habits That Burn 100 Calories:
  • Washing Dishes for 40 Minutes: Of course, it is not a woman's choice to wash dishes for 40 minutes. However, if your dishwasher breaks down or your dishes accumulate, you can evaluate it and burn 100 calories.

  • Hair Styling in Minutes: Here is one of the most activities most women do. Some of us even spend most of our time styling our hair. That helps us burn more calories.

  • Moving Items: If you have a mood that is bored very quickly, you often change the places such as chairs, tables, coffee tables in your home. Here you can ensure a very comfortable calorie burning method with these changes.

  • Carrying a Baby in Your Arms for 25 Minutes: If you have children or small children around you, you are already wasting your calories running after them.

  • 35 Minutes Walking on the Phone Talk: One of the most calorie burning activities of our time. You should do this on foot and accelerate calorie burning, especially if you are constantly talking on the phone for work .

  • 20 Minute Dance: Here is a very entertaining method for you. You can easily burn calories by opening and dancing the music you get excited and animated when you hear it.

  • A 20-Minute Walk: Short walks for movement, though small, will help you burn calories as well as easily eliminate fatigue.
  • Taking Dust for 25 Minutes: Although most women do not like to do housework, they should add dusting to their daily habits in order to lose weight and burn calories.

  • 60 Minutes Shopping: Here is the most beautiful item for women. You can gladly make this application to pamper yourself and accelerate your calorie burning.

  • Taking Care of the Garden for 25 Minutes: If you have a garden full of flowers and soil, you are very lucky. Because you can easily apply this substance, which is quite simple for calories and weight loss.

  • 20-Minute Tub Scrub: Calorie burning nothing can prevent household chores. One method that works is to rub a bathtub. You will have another method that will make it easier for you to burn calories with the bathtub you will rub for 20 minutes.

  • Stairs Up and Down: If your house is ladder, be prepared to burn lots of calories. It is a plus for you to climb up and down your stairs and wipe down carpets, walls and doors. So you won't be upset that I don't do sports.

  • If you say we don't have time to do these things during the day, you are absolutely wrong. Because you keep burning calories every time you move. You should keep this in mind when doing the things that are difficult for you. For example; the act of collecting the table and washing the dishes will burn you an average of 80 cal.
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June 07, 2019

How should we eat to live healthy?

How should we eat to live healthy?



Health; genetic factors, immune system, disease status, healthy eating and sports. In order to maintain a healthy life, healthy nutrition plays a key role in both preventing diseases and reducing the effects of existing diseases. Gaining a healthy and balanced eating habit from childhood is especially important in preventing genetic diseases such as diabetes, cardiovascular diseases, blood pressure and cancer. It is also possible to maintain the ideal weight and to eliminate the effects of diseases such as allergies and chronic diseases with a healthy and balanced diet.

A diet created for the purpose of healthy nutrition; the calorie and nutritional needs of the person, depending on the daily movement and activities of energy consumption, age, gender, weight, if any food allergy, chronic diseases and should be arranged according to taste. For example, a diet rich in vitamins and minerals, protein and carbohydrates is suitable for healthy development of children. For this, children must eat 2 servings of seasonal fruit, 1-2 servings of vegetables, 1 servings of meat, chicken, fish or legumes each day, a meal of bread, bakery products, pasta or rice and 2-3 servings of carbohydrate. and 2 portions of dairy products.

Daily energy needs are around 1500-2000 kcal for women in healthy adults and 1700-2500 kcal for men. Breakfast is the most important meal to start the day healthy and stay fit. Healthy individuals for breakfast from eggs, milk, cheese, cream, yogurt sources such as protein; from seeds and nuts containing healthy oils such as olives, walnuts, hazelnuts, pistachios, almonds; carbohydrate sources such as bread, halvah, honey, molasses, jam, marmalade, hazelnut or peanut butter; according to the season tomatoes, cucumbers, carrots, peppers, fruit should consume from sources such as vitamins. At lunch, protein and carbohydrate balanced meals should be consumed. Fast food products are often preferred for lunch because of their ease of transportation and consumption, but cooking is not healthy due to their heavy fat and carbohydrate content. Instead, home or cafeteria meals or healthy snacks such as salads, fruit yogurt would be a better choice to eat. Dinner should be lighter than other meals. Suitable for 1 portion vegetable meal, 1 portion protein source meal and 1-2 slices of bread or half portion pasta-rice type food.

In the snacks between meals, chocolate, chips, crackers, instant cakes, cookies, biscuits, such as high-carbohydrate and fat content instead of ready-made foods at home or whole grain, low sugar content, fruit and berry flour products, fruit, yogurt, milk, nuts, foods should be preferred. Chemical additives in ready-to-eat foods, saturated fats and sweeteners, such as glucose - fructose syrup, which raise blood sugar suddenly pose a serious health risk. Therefore, it is healthier to eat sweets and snacks prepared with natural ingredients at home instead of grocery products.
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Sunday, June 2, 2019

June 02, 2019

Consume Green Leafy Vegetables for Health

Consume Green Leafy Vegetables for Health


The benefits of green leafy vegetables for health do not stop counting. Both daily nutrition and diet must take support from green leafy vegetables. Green leafy vegetables are really strong in vitamins. All of these vitamins are closely related to health. What are the benefits of green leafy vegetables to health?


1- They help us stay young:
Almost everyone is looking for the secrets of looking younger, and for this reason, even a pricey team treats them. In fact, the source of youth in these vegetables ini Vitamin K that they contain actually allows us to stay young. 1 cup of raw raw, any green leafy vegetables consumed by the body will provide all the vitamin K needed. Curly cabbage provides 6 times the need for vitamin K, 5 times the dandelion, 3 times the chard. According to them, you can adjust the amount of these vegetables in your daily nutrition program.
2- Reduce the risk of cardiovascular disease:
If you are dieting to lose weight, you should definitely take part in your list of green leafy vegetables. Thanks to its high fiber content, it controls hunger and helps you lose weight by making it easy to lose weight. Fibers, as well as cholesterol, can help lower blood pressure and slow the absorption of carbohydrates and help balance blood glucose fluctuations after meals. This reduces the risk of cardiovascular disease and type 2 diabetes.
3- Prevents cancer:
Thanks to their high level of antioxidants, green leafy vegetables are one of the best anti-cancer foods. Studies have shown that the risk of stomach, breast and skin cancer is reduced by those who consume 2 to 3 bowls of green leaf vegetables per week. The same antioxidants have also been shown to reduce the risk of heart disease.
4- Necessary for skin health:
One of the most important features of green leafy vegetables is that they contain too much water. This means that both the skin and the hair can always provide the moisture they need. We are always more important in terms of skin and hair beauty. Green leafy vegetables need to be consumed to have brighter, more vivid skin and hair. They are also very helpful for solving acne problems.
5- For strong teeth:
Some green leafy vegetables, such as chard, curly cabbage, are rich in calcium, which keeps the teeth healthy and strong. Calcium also contributes to the balancing and management of muscle functions and blood pressure. Green leafy vegetables also contain potassium. This helps maintain blood pressure in equilibrium, as well as protect against osteoporosis, ie bone resorption.
6- They prevent memory loss:
Green leafy vegetables are an excellent source of folate, which reduces both the risk of memory loss and the risk of cardiovascular disease. In addition, folate, which contributes to the production of serotonin, can contribute to the improvement of conditions such as depression or bad mood.
7- Helps repair of body tissues:
Beta-carotene in cabbage, spinach-like green leafy vegetables is important for the development and repair of body tissue. As you know, beta-carotene also protects the skin from sun damage. It is the best way to consume beta-carotene-rich foods to provide the vitamin A that the body needs.
8- For cataract and other eye disorders:
Lutein and zeaxanthin are carotenoids found in the macular region of the eye lens and retina, and their function is to protect the eye against eye diseases such as cataracts and age. These important substances, namely carotenoids, dark green leafy vegetables are available. So these vegetables help to alleviate cataract and other eye disorders
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