Acıbadem Ataşehir Hospital Nutrition and Diet Specialist Ayşe Sena Burcu explained the nutrition rules you should pay attention to on the first day of the year; made suggestions and warnings.
Let water be your biggest helper on the first day of the year. Water plays a vital role in the removal of toxic substances from the body, the functioning of cells, tissues, organs and systems, the realization of biochemical reactions necessary for life, and the proper functioning of metabolism. Nutrition and Diet Specialist Ayşe Sena Burcu stated that you should distribute your water consumption in a balanced way throughout the day and said, “Drinking too much water at once can cause an increase in your edema and cause the opposite effect. In addition, by adding infused water with lemon, cucumber, cinnamon, ginger, fruit and vegetable slices you can add to the water, you can both contribute to your vitamin and mineral intake and relax your digestive system.
“Relax your stomach for breakfast!”
Start the first day of the year with a breakfast of easy-to-digest foods to soothe your stomach. Saying that it is possible to start the first day of the year with the oat-yogurt-pineapple-almond quartet, Ayşe Sena Burcu said, “Oats, thanks to the beta-glucan it contains, helps to accelerate circulation and eliminate edema by increasing bowel movements. Yogurt regulates digestion and bowel movements with its probiotic content. Thanks to the essential fatty acids in almonds, it has a metabolism-accelerating effect. Pineapple also helps reduce edema effectively with its bromelain content.
To balance the effect of high-energy foods consumed on New Year's Day, eat a vegetable-based diet the next day. The low energy density, high fiber and water content of vegetables both ensure that your bowel movements work effectively and help balance the high energy taken the day before. Include seasonal vegetables such as broccoli, cauliflower, kale, chard, spinach and brussels sprouts in your meals. As an alternative to these vegetables, you can also choose salads that you can prepare with legumes such as lentils and chickpeas in your meals. he said.
“Choose healthy carbs”
While carbohydrates are stored in the body, they also retain water. Due to the high consumption of simple carbohydrates such as sweets, pastries and candies, which are preferred on New Year's Eve, the body can hold more water to digest these carbohydrates. Nutrition and Diet Specialist Ayşe Sena Burcu warns that “This situation can cause edema in the body” and added, “In order to prevent edema formation, stop consuming foods such as bread, pasta, rice, pastry and dessert that contain carbohydrates the next day. In order not to disrupt your blood sugar regulation, you can choose whole-grain complex carbohydrate alternatives.” said.
“Choose herbal teas instead of coffee”
Stating that sugary foods and alcoholic beverages consumed on New Year's Eve can cause digestive problems such as bloating and indigestion, Ayşe Sena Burcu said, “Green and white tea, with their high antioxidant capacity, helps to relieve edema and increase your body energy; fennel relieves your bloating and relieves your digestion; Chamomile and lemon balm teas, on the other hand, help you start the first day of the new year more calmly and peacefully. Also, do not increase your coffee consumption to reduce your tiredness from New Year's Eve. Because of its diuretic effect, caffeine can cause fluid loss in the body and, as a result, edema when consumed frequently and in high amounts. “She used the phrases.
Avoid low-calorie diets
Consuming high energy-dense foods, carbonated and alcoholic beverages with your changing diet on New Year's Eve can cause your metabolic rate to slow down. Nutrition and Diet Specialist Ayşe Sena Burcu pointed out that low-calorie diets under the name of shock diet can cause your metabolism to slow down more, and said, “Long-term hunger during the day can cause your blood sugar regulation to deteriorate and you have difficulty in appetite control. Therefore, be careful not to go hungry during the day. On the first day of the year, provide a diet that will revive your metabolism.
Kefir, with its probiotic and calcium content, is among the foods that provide edema from the body by providing the mineral balance. The antioxidant components in the content of kefir increase the body resistance by protecting the cells against oxidative damage. Ayşe Sena Burcu, who says that thanks to this effect, you can increase your body energy with kefir you will consume on the first day of the new year, she concluded her words by saying:
“The high protein content of kefir will help you feel full throughout the day, and will also support your appetite and portion control in main meals.
Portion control can be avoided in food and alcohol consumption on New Year's Eve. Alcoholic beverages, especially consumed in large quantities, can be easily converted into oil and stored. On the first day of the new year, put aside your tiredness and avoid being inactive. Being inactive for a long time can cause edema by reducing the lymph circulation in the body. Starting on the first day of the new year, make a total of 150 minutes of walking a week a lifestyle.”
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