While dieting, attention should be paid to the nutritional value of the foods as well as the nutritional diversity. Anadolu Health Center Nutrition and Diet Specialist Başak İnsel Aydın, who emphasized that a balanced and healthy diet is important to take from each food group in sufficient and balanced amounts, explained the 10 indispensable food types in the diet and their effects on the body.
Kiwi
Kiwi contains plenty of vitamins. Vitamin C is an antioxidant substance and has been proven to protect our body.
When consumed regularly, it has been found to be effective in many problems from cardiovascular diseases to cancer and obesity. The most important benefit of kiwi, which should never be missed, is that it is effective against constipation thanks to its high fiber content. Therefore, those who want to lose weight and those who have constipation problems should definitely include kiwi in their diet.
You can consume 2 medium-sized kiwis in your snacks to meet your sweet cravings.
Garlic
The blush sulfides found in garlic strengthen the immune system, stimulate enzymes that suppress tumor cell proliferation, and reduce cholesterol levels in the blood.
The most well-known effect of garlic is its cholesterol-lowering effect. Selenium in garlic is protective for the heart and is included in the structure of antioxidants. You should not forget to include it in your daily diet.
Rosemary
Rosemary extracts are used for the preservation of food products. In addition, studies have shown that it reduces the risk of skin, lung, stomach, breast, ovarian, uterine and colon cancers and leukemia.
It has a positive effect on slimming with its feature of removing the fat in the intestine without absorbing it. It is also a good cholesterol reducer.
You can consume it by sprinkling it on your meat or by putting two teaspoons of rosemary leaves in a teapot and adding 400 ml of water to it, waiting for 10 minutes and then straining it.
Flax Seeds
It contains high fiber, omega 3, B-complex vitamins and vitamin E. Thanks to the mucilage effect of flaxseed, it has a significant positive effect against constipation. Therefore, you can speed up the weight loss process by consuming flaxseed. It helps to burn the fat in the belly and hip area in a short time. It is also a medicinal seed used in the treatment of many diseases.
You can add flax seeds in a freshly ground form to 1 glass of water or 1 bowl of yogurt and wait for 30 minutes and then consume.
Yoghurt
In addition to being one of the main sources of calcium, yogurt is a food rich in probiotic content. It protects intestinal health, supports fat burning, regulates blood pressure, strengthens the immune system, supports tooth and bone health, regulates cholesterol and helps you prevent sweet cravings.
You can ferment your yoghurt at home and consume 1 bowl with each meal, especially for meals that do not contain protein. In this way, you can prevent your troubles such as constipation, diarrhea, indigestion and extend your satiety time.
Lentil
It contains rich starch and vegetable proteins. Thanks to its potassium content, it has a lowering effect on hypertension and reduces the risk of heart disease. Thanks to its rich fiber content, it keeps you full and helps weight loss.
You can cook lentils, make soup or boil them and add them to salads.
Pumpkin
Pumpkin; It is an indispensable food for those who want to lose weight with its low calories, high fiber content and bowel-activating feature. It helps to remove harmful toxins from the body.
Pumpkin; It can be consumed as a meal with olive oil, cooked in the oven or raw in salads. It can be eaten freely without limitation of quantity.
The fish
Fish is a storehouse of Omega-3. Fish, especially consumed in season, is an extremely necessary nutrient for strengthening the immune system, thanks to the fatty acids it contains. It protects the immune system, benefits the development of intelligence, strengthens heart health and bones, repairs cells, reduces the risk of diabetes. For this reason, it should be consumed 2 times a week, especially in the season. The most ideal cooking method is in the oven.
Oat
Oats are delicious, practical to prepare and have many nutrients (vitamin A, B1, iron, zinc, folate) that our body will need during the day. The fiber content is quite high. It has a cholesterol-lowering effect. It is important for those on a diet to take advantage of its long-term satiety feature by making the intestines bloated. You can consume it in yogurt or by adding it to milk.
Green tea
Green tea, which is one of the most consumed beverages in the world, has many benefits. Thanks to its antioxidant value, green tea lowers the risk of cancer, increases body resistance, reduces the risk of Parkinson's and Alzheimer's, protects heart health, and helps to burn fat by activating fat cells.
Except for pregnant women, kidney and hypertension patients, you can consume green tea by sweetening it with honey, lemon or cinnamon during the day with peace of mind.
Su
Water, which is the basic nutritional need of the body, is the source of physical and mental health. Regular and adequate water consumption; As it contributes to overcoming many problems in the body, it is the main source of a healthy and fit life. When it is not consumed enough, it causes body fatigue and regression of mental functions. Water consumption is indispensable for fat burning and muscle building. The daily water need of people is recommended as 30 ml per kg.
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