Immunity, which decreases with the effect of cold weather, opens the door to many diseases from seasonal flu to coronavirus. Nutritionist and Dietitian Pınar Demirkaya, who states that many diseases can be prevented as well as slowed down with a suitable nutrition model, draws attention to super foods.
Nutritionist and Dietician Pınar Demirkaya, who emphasizes the importance of strengthening immunity while staying in shape, says that there is no need to calculate calories while dieting. Emphasizing the need to consume foods that strengthen metabolism, especially in the winter season, against viruses that threaten the body, Demirkaya states that many ailments can be prevented, from obesity to hypertension, from Hashimoto's Disease to cardiovascular problems and from insulin resistance to diabetes. According to Demirkaya, it is important to both lose weight and strengthen immunity without calculating calories. However, diets should be individualized because not every diet is suitable for everyone. Moreover, while calorie-calculated diets can give wrong results, Demirkaya lists his recommendations on the subject.
Body mass, age, gender, stress…
The foods that the person can consume should be determined after detailed examinations. In this regard, body mass, frequency of movement and sleep pattern should be determined well. In addition to genetic factors, gender and age range, the measure of stress is also an important factor. After the microbiome analysis, the necessary diet program can be started. It should not be forgotten that the diet should be prepared individually. However, foods called superfoods such as tomatoes, collard greens, turnips and radishes, which are rich in fiber and minerals, can be included in general programs along with eggs.
Tahini, broccoli, ginger…
It is not important to lose weight after having a weak body because diseases threaten the body with the effect of many factors such as cold weather, inactivity and irregular diet. In addition to ginger, red beet, avocado, pumpkin seeds and tahini with high zinc values can be consumed to strengthen immunity. In addition, foods with high values in terms of vitamin C should be added to the diet plan. Broccoli and parsley are among the foods that contain plenty of vitamin C.
Bake or boil
Foods with a low glycemic index and rich in fiber content both keep you full and are among the foods of sensitive importance for a balanced diet. In this direction, zucchini, eggplant and cauliflower can be preferred. However, in terms of cooking method, baking and boiling instead of frying sees a balance bridge for a healthy life. In addition, olive oil and lemon salads prepared from yoghurt and fruits and vegetables such as pears, kiwis, apples, dried apricots can be consumed for a balanced diet. Oil seeds such as walnuts, hazelnuts, almonds and pumpkin seeds can be easily included in nutrition models.