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Obesity is probably one of the most important
diseases of our times. It is known that, obesity
is the reason of more than 50 diseases. In
America, the amount of fatness in the whole
country is almost %61 and it is assumed that in
2039, this quantity will reach to %95. In a
research which has been done in Turkey, %40 of
women and %20 men who are over the age of 25 has
been classified as over-weighted.
In Europe, China, Japan and almost in every
country, obesity has many reasons (for instance,
the developing technology’s negative effect on
body weight increases it gradually). Because
television and radio cause people to sit down
most of the time, elevators make mankind not to
use stairways anymore, and consequently, buses
and cars prevent men from walking. As an outcome,
when one cannot turn the calorie into energy,
calories turn into fats and these cause a person
to gain weight.
The rapid eating style (generally having high
calorie foods such as, cheese, sausage,
mayonnaise, ketchup with either bread or
sandwich) of both working men and women is
another reason of people’s getting weight.
“Do we eat for living, or do we live for eating?”
On the other hand, one should admit that eating
is one of biggest joys of life, only if a person
can grasp the benefits and detriments of it
wholly. One of the most significant issues
regarding nourishment is, beyond doubt, over-weight.
Women of our country should perceive this fact
not in terms of aesthetics but with regards to
health.
Shortly, healthy nourishment program should be
not taken as a summer-preparing diet which can
be start in spring but ought to be discerned as
a constant habit which everyone should obtain
from birth to death. The main rule here is to
posses the proper nourishment knowledge and as a
matter of fact, sufficient and balanced
nourishment is valid for everyone. One should
avoid of relying on Sweden, Norwegian or
celebrities’ so-called diets.
NUTRIMENT ELEMENTS
The most consequential nutriment elements
regarding the growth and development of people
are:
1- Carbohydrates (i.e. sugar, cereals, starch),
2- Fats (solid or liquid),
3- Proteins (i.e. meat, milk, yoghurt, egg,
soybean),
4- Minerals (i.e. calcium, potassium, magnesium,
zinc),
5- Vitamins (i.e. A, B, C, D, E),
6- Water.
CARBOHYDRATES
The most important function of those is to
secrete nutriment sugar which exists in plants.
In diets which aim at loosing weight the %50-60
of the daily regimen should consist of
carbohydrates. The type of taking them is
important, though. Both bread and sugar are
carbohydrates and in terms of diet, bread should
be selected due to its more absorbability and
filling by blood in comparison to sugar, which
is absorbed directly by the blood.
FATS
They are the nutriment elements which exist in
plant and animal tissues and they have plenty of
energy (for instance, they have more energy than
protein and sugar: 1 g of fat has 9 calorie, on
the other hand, sugar and protein posses 4
calorie only in 1 g of them). The most important
functions of them in the body are, to support
energy, delays the evacuation’s of stomach,
prevents the heat loss under skin. Furthermore,
serve as a protector for inner organs. When one
is on a diet, the %25-30 (the significant amount
of this should be consumption of liquid oil,
that is to say, olive, sunflower, maize-essence,
hazelnut oils, in the amount of a soup spoon) of
his/her nutriment should include fats. Since
solid oils consist of very much cholesterol,
they should be consumed less and very carefully,
and gradually, they should be driven away from
one’s life.
PROTEINS
Proteins consist of little units which are
called as amino group acid. They exist, more or
less, in almost every bestial and vegetal food.
They supply the development of bone, muscle,
nerve and skin tissues. Moreover, it is
necessary for the formation of hemoglobin (which
gives the blood its color and is essential for
blood cells). Furthermore, it protects a person
against diseases. In balanced nourishment, the
diet’s %10-15 should consist of proteins. If
they are taken insufficiently, body’s growth and
development stops as well. It is a nourishment
element which is vital for a lifetime and as a
matter of fact, they are vital in the diets of
pregnant and women who breast-feed. Protein
import should be taken from eggs, fat-free milk,
yoghurt and lesser amount of white cheese. Again
white meats, chicken and fish (non-skinned
because their skin posses high cholesterol) and
red meats from fat-free regions (though, still
some fat can exist) should be preferred. Ought
to be taken once in a week, however, should not
be more than 100 g.
MINERALS
Minerals are indispensable for cells to function
properly. Human body’s %4 consists of minerals.
In calcium and phosphorus development (especially
women who are pregnant and menopausal are in
high needs of calcium). Milk, yoghurt, cheese,
green leafed vegetables and dry fruits are rich
of calcium. Iron, on the other hand, exists
especially in the structure of erythrocytes (pertaining
to blood cells). If taken insufficiently during
a diet, anemia (insufficiency of iron) occurs.
Iron can be found most likely in, eggs, grapes,
grape molasses, dry leguminous, hazelnut, peanut,
sesame and green vegetables.
VITAMINES
They are essential for life. They exist both in
bestial and vegetal food, however, some cooking
and preserving conditions may cause vitamins to
vanish from that particular food, for instance,
cooking for a long time in a pressure cooker,
keeping a cooked food in refrigerator for more
than a week. Vitamins are divided into two
groups:
Those Dissolve in Oil:
Vitamin A: Allows a person to see in dusk.
Provides growth and has the protective and
avoidable features in regards to cancer and
disease.
Vitamin D: Plays an active role in the formation
of bone tissue.
Vitamin E: Services in formation of tissue and
blood, protects cell membranes, takes part in
the functioning of nerve system.
Vitamin K: Plays an important role regarding
coagulation of the blood.
Those Dissolve in Water:
B Group: They take part in activities of
carbohydrates and assistant protein fat
metabolism enzymes. Can be used as treatment in
some neurological cases and they function in the
formation of blood cells.
Vitamin C: It is effective for cord tissue and
strength of cord blood veins. It strengthens the
immunity system, take part in the recovering of
wounds and inflammations. It is necessary for
metabolism, decreases the cholesterol level.
WATER
It is the most essential element for human life
after oxygen. A human being can endure thirst
for only 2-3 days. The body’s %60 is water. It
does not have energy at all. The ones who are on
a diet should consume 2-3 liters per day. If one
drinks high amounts of tea and coffee (especially
when hungry), some substances that they comprise
may lead to nausea and if one eats other things
in order to suppress this nausea, this may cause
over-weight. Significantly, during diet one
should reduce import of salt because the high
amount of salt taken may hold the water in the
body and this result in the occurrence of edemas,
and therefore, one cannot loose weight.
SUBJECTS WHICH ATTENTION SHOULD BE PAID DURING
DIET
1- It is not true that drinking hot water
accelerates the metabolism and causes one to
loose much weight. Only, if intestines’ less
functioning is aimed, one may drink warm water
after having 2-3 dry apricots.
2- It is also wrong to think that, one may loose
weight, if s/he pours squeezed lemon on the warm
water and drinks it every morning.
3- It is wrong to believe that drinking water in
meals intervals stops becoming thin.
4- It is wrong to believe that slimming crèmes
cause one to loose weight.
5- It is also wrong to believe that so-called
slimming teas (which have laxative -slackening
effect on intestines- and diuretic -effect which
promotes urine flow- effects, these mentioned
effects may lead to unrecoverable intestine
diseases along with tension decreases in the
long run) that can be found on the markets.
These types of drugs and teas should be given
only by a doctor and must be kept under control.
6- It is wrong to drink less water when loosing
weight.
7- One cannot loose weight every week. In some
weeks even if one is running his/her diet
properly a person may not loose weight due to
the slowing down of the metabolism speed.
Furthermore, women may not loose weight in the
first 3 days of menstruation and 2 days after
the end of this period due to the body’s water
holding.
8- It is also wrong to be weighed almost at
every hour of the day because the pressuring
sense of it may cause metabolism to stop.
9- On diet, one must definitely consume
vegetables and fruit without peeling the shells
(especially drinking sugar fruit juices must be
avoided),
10- If the energy imported is equal to the
energy exported, one neither gains nor looses
weight.
11- When one is running a diet, preferably
though, one should eat one or two slices of
bread containing bran.
12- One should definitely not miss meals during
the day. Even if one does not have the habit of
having breakfast, at least a fruit should be
eaten. Furthermore, a person must eat frequently
but less so that s/he cannot assail to other
foods which have high calorie.
13- One can also awards (of course, without
exaggerating) his/herself every once in a week
and may have hamburger, pizza, lahmacun* and etc.
14- A milk/fruit dessert -once a week- (milk
pudding, keşkül**, kazandibi·, quince/pumpkin
desserts) or Light puddings -2-3 bowls in a week-
may be eaten.
15- One should cook vegetable in less water and
should not pour out their waters. Because it is
the sap where vitamins are.
16- One should immediately eat the salad after
preparing it,
17- Fresh fruit juices should be drank
immediately.
18- One preparing milked dessert, sugar should
be added just before taking it out of the cooker.
19- The sap of the yoghurt should definitely not
be poured away because it is rich in terms of B
2 and folic acid. Moreover, this green colored
water reduces cholesterol.
20- It is not true to preserve nutriments by
rubbing them in newspapers or putting them into
detergent boxes.
21- Macaroni, dry leguminous should be cooked in
less water without pouring out their waters.
22- The expression which read “Plump child is a
sturdy and a healthy one” is quite wrong.
23- Fat children may develop vile complexity
rather quickly and my not success in their
education so precise attention should be drawn
on them when young, therefore, parents should
take the whole responsibility regarding this
issue.
* Traditional Turkish food; pancake with spicy
meat filling.
** Traditional Turkish food; a milk pudding with
coconut.
· Traditional Turkish food; pudding with a
caramel base.
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