Watch your diet in the winter season

Medicana Bursa Hospital, nutrition and diet specialist Hande Güngör drawing attention to the fact that the time spent on physical activity decreases and the time spent sitting increases due to the fact that the time is mostly spent indoors and the nights Being longer in the winter, said “Unwanted changes in body weight due to snacking tendency and the increase in fatty and sugary food preferences may occur. For this reason, “obesity,” which is called excessive fat accumulation in the body and causes many chronic diseases, is on the rise. However, to maintain a healthy life, it is important to maintain the ideal weight with a healthy diet that is appropriate for the season. Due to the decreasing air temperature in the winter months, it is necessary to take in sufficient moisture to maintain the body temperature. At least 2-2.5 liters of water should be drunk per day and drinks such as linden, sage, rosehip tea, and light tea are preferred to meet fluid intake.

Chickpeas, beans, and lentils 2-3 times a week

Güngör pointed out that a diet rich in vitamins A, C, D, and E contributes greatly to the immune system against colds and other infections, which are common with the arrival of the winter season. In these months vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, leek, and parsley; It is recommended to give preference to fruits such as oranges, tangerines, and apples. In addition, legumes and nuts, which are sources of vitamin E, should be included in an adequate and balanced daily diet. Legumes such as chickpeas, dried beans, lentils, chickpeas, and kidney beans should be consumed 2-3 times a week, and nuts such as walnuts, almonds, and hazelnuts should be consumed up to 20-30 grams per day.

Güngör continued his words by stating that vitamin D, which is very important for bone and tooth health, is a vitamin produced by the skin from the sun’s rays:

“However, the sun’s rays that are taken away in the winter months ensure that the body’s vitamin D needs are not met. Although vitamin D cannot be actively obtained from food, fish; contains vitamin D and polyunsaturated fatty acids (omega 3) necessary for the development of brain functions, calcium, phosphorus, selenium, iodine minerals, and vitamin E. For this reason, fish should be consumed 2-3 times a week during the winter months. Consumption of high-fat foods should be avoided during the winter months; margarine, butter, fatty meat, and offal with high cholesterol content should not be consumed often, olive oil with healthy fatty acids, oilseeds, and nuts should be consumed in appropriate and sufficient portions.

In this season, the tendency towards sugary foods and sweets with simple carbohydrates is seen to increase. According to the World Health Organization recommendation, daily sugar intake should make up a maximum of 10 percent of total energy intake and be further reduced if possible. In a healthy lifestyle, complex carbohydrates such as whole wheat bread, grains such as bulgur, legumes, fruits, reduced sugar milk or fruit desserts, and homemade products prepared with healthy cooking methods are preferred.

Güngör stated that the production and consumption of homemade traditional foods, prepared with healthy cooking methods in terms of healthy nutrition, is more common during the winter months.

“Traditional homemade foods, prepared using traditional food preparation techniques for the winter or summer months, when food is plentiful, are based on basic processing and preparation methods, do not contain artificial preservatives and additives, are natural, and have a longer shelf life compared to processed products from Today. To prevent obesity, one of the most important health problems today, homemade healthy production should be encouraged and especially children should be made aware of the consumption of homemade healthy food instead of ready-made and packaged food.

To reduce the coercive effect of natural conditions, the continuity of a cultural heritage that transforms the food products that can be reached during the seasons when the soil and the products are abundant and economical, into healthy and local other food at very low cost through the use to make use of the heat from the sun, without polluting the soil and products in the season, and the sustainability of social solidarity ensuring local production, healthy living and its contribution to healthy nutrition is undeniably important.”