Diet should observe for

Turgay Köse

Nutrition and diet expert

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World Health Organization's health report, obesity, "as a result of the accumulation of excess fat in the body and definitely needed to treat a health problem is defined as".Excessive food intake, inadequate physical activity, genetics, neuroendocrine factors, psychological issues, gender, education level, marriage, births, smoking cessation, alcohol use alone as well as factors such as obesity-induced complications, shorten the life expectancy and reduce the quality of life a serious illness. Initial thoughts of complications: cardiovascular diseases, hypertension, diabetes, some types of cancer, respiratory disease, fatty liver, gall bladder disease, joint disorders, menstrual irregularities, infertility and so on. be listed as.
To solve this major health problem of our age what to do? Every day, newspapers, magazines, television, internet, such as dozens of mass media "shock diets" and unavoidable. Although similar to the general principles of the diet must be "personalized" as prepared. Because everyone's metabolism is different, just like a fingerprint. On the other hand, usually those with overweight-starvation, skipping meals, not eating anything is trying to get results. Such a behavior leads to panic, forcing the body and the "famine" mode slows down the metabolism, burn fat instead of storing it as fat in the food consumed in the path of each expense. However, often, little by little, up metabolism, such as eating, slow eating provides. Fasting and meal, skip your next meal is caused by the defeat of both fast and eat more. Therefore, never to be a meal, especially breakfast atlanmamalı, 2 - 3 hour intervals beslenilmelidir.
Daily fat intake should be reduced. Meals are cooked with the oil already. Meat, milk, yogurt, cheese, eggs and oil seeds are in the oil. The thing to note here, to avoid frying and roasting operations, bread not stipulate oil, olive oil, even if it is not to use excessive amounts. The result is a solid or liquid is 1 gram of fat 9 kcal. contains energy.
When appraising the situation in respect of sugar, and some sugars occur naturally in foods (fruits, fructose, milk, lactose, starch grains, etc.). While others are added later.Whatever its source, the body really does not understand this difference. Body, blood sugar, all at the same time able to translate energy. The blood sugar level rises above normal, the more sugar for the storage of insulin in liver, muscle and other cells stimulates.A portion of glucose, the form of glycogen stored in muscle and liver. , The body needs the extra energy consumption, a number of converts glucose to body fat. Then you have to stay away a little dessert. To note that the frequency of consumption and the amount of sweets, such as bite and pump instead of the heavy desserts, milk and fruit desserts to choose to be more healthy.
On the other hand, quickly and immediately mixed with the blood, purified and refined foods that contain sugar, blood sugar fluctuations can cause a sudden. Diabetes in particular, give up the taste of sugar, appetite bastıramayan individuals and families who care for their form and as an alternative to the use of artificial sweeteners are more appropriate. Safely and easily used in drinks and desserts with artificial sweeteners, this does not exist or is negligible, the lower energy value. Be a source of purified because of the negative impact on blood sugar and refined sugar will be more healthy place to be preferred.
As an example, every day 2 of 3 tea drunk as a sweet 72 kcal. provides energy. If this energy is less visible to be ignored harcanamadığı, 3.5 kg weight gives the person a year.During 10 years as a return to 35 kg of tea drunk in this way. Here's an invitation issued to the disease of obesity, along with more than 40. However, an artificial sweetener in the tea thrown into the circumstances of such a problem does not arise.
In addition, the high-fiber foods posalı increased consumption. Posalı foods blood sugar, blood pressure (hypertension) and to help keep blood cholesterol at the desired level. In the stomach, swell with water, toughness, provide a sense of saturation. In addition, the frequency of bowel movements and increase the amount. If you have complaints of constipation are eliminated, thereby also help to lose weight. The colon cancer protective effects are also available. So eat legumes should be eaten 2-3 times a week. In addition, instead of wheat bread, bran, rye, oats, bread, rice, bulgur instead be useful to choose. In fact, rice, pasta, noodles and the whole wheat flour would be healthy ones to use. Fruits and vegetables also contain fiber. However, where the dregs for the shell and the shell, near, soyulmadan yenilebilenleri a good way to consume after washing the shells would be more useful for all the time.

The bulk in order to be effective in the body must be consumed together with water and aqueous foods is recommended. Of water, the ingestion of nutrients, metabolic waste to be thrown out at each stage are very important tasks. Therefore, drinking water should be increased daily. No additives, is the best solvent of water per day for women 10, men should drink 14 glasses of water.
In addition to the diet must be done on sports. World Health Organization recommends the very brisk walk. In addition, cycling, swimming, tennis, dance, aerobics and gymnastics, sports, running style heart seems more appropriate. Homework should never be seen as a sport. This is a part of the treatment. The goal is Reclaim the metabolic rate, weight at one point while preventing the weight remains constant, the weight to be permanent, and most importantly, to step to a healthy life. Ultimately be allocated to sports "45 minutes" of the day only 3'üdür percent. People its time to exercise the right to allocate and use it absolutely.