Provide Weight Control During Pregnancy

It is important that you do your healthy weight management during pregnancy. The nausea can make easy to gain weight in the first months of your pregnancy. You must be careful ! The amount of weight gain during pregnancy depends on your starting weight. If you start a pregnancy at your ideal weight 9-12 pounds , you must complete your pregnancy if you have excess weight between 7-8 pounds. Your baby’s development by taking more weight. Healthy – adequate nutrition program and give you support baby’s development by choosing the right food to be healthy.
IMPORTANT NUTRIENTS FOR PREGNANCY

MILK
EGGS
WALNUT
LENTILS
RYE BREAD
RICOTTA CHEESE
MOLASSES
APPLE
BULGUR
RED MEAT

TO REDUCE NAUSEA,

Meal hours edit. Make a meal plan at main meals and a 2 hour Dec.
In the day you should drink ½ cup every hour if your stomach drinking water adjust the amount of water increases.
By eating 2 pieces of whole wheat bread as uyunun out of bed get up slowly and start the day.
Wear comfortable clothing that do not make print your waist.
Reduce the amount of caffeinated drinks and balance.

DIET FOR PREGNANT WOMEN
BREAKFAST

When he wakes up 2 pieces of Whole Wheat Gris
1 egg (Boiled )
2 slices low-fat white or yellow cheese ( 50-60 grams)
Walnuts 2-3 pieces
1 teaspoon molasses
Plenty of chopped salad ( tomatoes,cucumber,parsley,pepper, etc.)
2 slices rye bread

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 pear
Cinnamon 1 cup jasmine tea ( No Sugar)

LUNCH

1 cup water ( the food 15-20 minutes ago)
Lentil soup 1 cup ( 2 Scoops )
Stew meat 1 cup ( 2 Scoops –without water)
2 slices rye bread
1 cup yogurt ( 200 grams)

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
3-4 pieces-grain bread
2 slices white cheese
7-8 pieces raw almonds
1 cup lemon lime tea ( No Sugar )

DINNER

1 cup water ( the food 15-20 minutes ago)
4-5 pieces of grilled meat
1 bowl salad ( 1 teaspoon, one teaspoon of olive oil)
1 serving spoon of rice (about 3-4 tablespoons )
1 cup buttermilk

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 cup milk or yogurt
1 Apple

DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com
www.hafifyasayin.com

Ways To Stay Healthy And Fit During Ramadan

Eleven months Sultan of Ramadan come, welcome! We live in both physical and spiritual purification and renewal occur during the month of Ramadan major changes in our dietary habits, meal is reduced and we start changing our hours to consume different foods. The month of Ramadan is the right time for you to learn a good eating habit. When they’re forgiven for harmful substances out of our bodies, our digestive system, blood circulation, relaxes and refreshes our liver. Corresponding to the summer days, especially Ramadan, the month of fasting, Sahur and Iftar for you to have a healthy requires you to be more careful about what they consume.
As a result of the reduction of the meal and having to open a long time, your metabolism will slow down. But with a balanced and adequate diet in addition to mild exercise, you can slow down your metabolism and prevent weight gain. With Ramadan due to the sudden change in diet in healthy people, low blood sugar, headache, dizziness, forgetfulness, drowsiness, heartburn and various health problems such as constipation can occur. So the importance of balanced and adequate nutrition in the month of Ramadan.What should be considered well in order to stay healthy and fit during Ramadan?
Carbohydrates for quick energy, protein, and consumption has increased while vegetables and fruits for our sweet will remain in the background. But the month of Ramadan healthy and fit, to pass, we need to continue to receive the vitamins and minerals that we need daily. Foods that are high on the glycemic index raising your blood sugar by temporary energy suddenly instead of bulgur, whole-grain, whole-wheat products, high fiber foods such as fruits and vegetables stand out from the crowd.
As a result of prolonged starvation we should consume more food than normally, its way faster to consume can be dangerous to health and can result in weight gain. Fasting for a long time and slow down the digestive system can cause constipation. So, vegetable dishes, salads such as fresh and dried fruits and plenty of fiber foods should be consumed. Thoroughly with small bites eaten food trampled to death, and to give them the right of the food you eat, and also it is important to facilitate digestion. At one time large portions, instead of one hour after iftar, eat smaller portions.
Meals fatty, salty, spicy, heavy meals should be avoided, and care should be taken to use oil in cooking. Fried foods should be avoided, baked, boiled or grilled cooking methods should be preferred.
The last meal instead of breakfast and Sunrise, which is of great importance and definitely should not be overlooked. Didn’t get up before sunrise, or just with water to ward off your blood sugar to fall more quickly during the day, the feeling of hunger, and weakness can cause. Sahur overly greasy, salty, sweet, if you consume heavy meals, such as bakery products, will cause you to gain weight and have digestive problems and dehydration within days. Egg, tomatoes, cucumbers, full-grain, whole-wheat bread, low-salt cheeses, nuts, fruit or raw vegetables and breakfast dishes such as soup, olive oil, yoghurt and light meals such as salads can be consumed.
Suhoor and Iftar at a time, eating large amounts can lead to blood pressure and digestive problems. Light but nutritious foods should be preferred, the iftar meal is partitioned into 2. After opening the iftar with water, dates, content and nutritious in soups less salty olives and cheeses can be consumed. After 15 -20 minutes if the Dec low-fat red meat, chicken or seafood, legumes, and salads can be eaten in zeytinyaglila. Ramadan pide of the table are the sine qua non, but not too much.
Recommended for a healthy life eating less frequent but the layout of Sahur and iftar during Ramadan with Dec although it may seem difficult to apply it is recommended to consume at least 2 more meals. TV, celebs, and Iftar after iftar 1-1,5 Dec, you can protect your health by consuming meals at two hour intervals. Again this Dec meals in moderation, nuts, fruit, yogurt, and nutritious foods such as milk should be preferred. Those who cannot give up dessert with a milky, fruity desserts and ice cream, we recommend you to go for.
Summer Ramadan with the arrival of a protracted day and your body will cause the warm air to increase the loss of minerals and water thoroughly. That you drink at least 2 liters before sunrise Samarkand milk, buttermilk, yoghurt, herbal tea, sugar free soda, sugar-free or low-sugar fruit juices and compotes should be consumed plenty of caffeinated drinks should be avoided as much as possible. Even if you’re not thirsty, your fluid needs daily to meet before sunrise Samarkand, often liquid should be taken.
The couch after the evening meal to take a nap instead of a mild-paced, short-term strolls, you can speed up your metabolism and digestion.
Growth and Development-age children, pregnant and lactating women, those with chronic diseases, diabetes, high blood pressure, kidney fasting and it is undesirable to those with diseases of the digestive system, should be consulted with your doctor about fasting if you have health problems.

Common Misconceptions During Ramadan

In the month of Ramadan we should eat? What should I watch for while consuming foods? That in the month of Ramadan to correct known errors…
According to research, men are 51.4% of women 42,7% gaining weight during Ramadan. Therefore, the scheme of a balanced diet in Ramadan should be continued as always. Here, common misconceptions…
Keep iftariyelig rich
Iftariyelik preferred as pies, cheese, olives, salami, sausage, pepperoni, dates, bacon, honey, cream and butter should not be preferred at the same time. Because according to research, are more difficult to control the amount you eat small portions, and to give a sense of saturation are weak. 1 extra servings that you eat even a little taste of iftariyelik means; iftariyelik are usually foods that are high in fat content. This raises the calories. So it would be correct to consume and also controlled iftariyelik limit 2 varieties.
Every day, consume a pita bread
Ramadan is an indispensable part of pita bread, which you consume for 30 days, Weight Control, and negative health risks. Because pita bread is made from white flour cause blood sugar levels to rise quickly and it also. Already eaten food after a long famine, because that will keep your blood sugar balanced as much as possible, foods should be preferred. Therefore limiting to 2 or 3 per week of pita bread we consume, we must make sure that the bread is brown. At the same time, Iftar pie, soup, pasta or rice to consume, if we’re going to run out of pita bread.
Dec meal you don’t need
Cause some changes in fasting metabolism. The most important effect long-term hunger is the result of metabolism, less energy expenditure, the basal metabolic rate, slow body movements and falls. Deficiency of various vitamins and minerals the body occur in this process fasting all day. Make the Iftar and sahur meals with light snacks between and Dec will help speed up the metabolism, and support the retrieval of vitamins and minerals that we need daily. Here Dec is of importance meal preferences: Fruit, unsalted nuts, yogurt, milk, kefir alternatives, such as are suitable.
It wouldn’t have Sahur
– In the morning, just by drinking water or to eat before going to bed at night niyetlenmen it should be noted that it is dangerous. Approximately 18 hours because of this diet hunger, which on average consists of 20 hours. Also, depending on fasting blood glucose in the early hours of this day to fall and that is caused to pass through a very inefficient. Therefore, the pre-dawn meal must not be skipped this meal and definitely low-fat milk, yogurt, cheese, cucumber, brown bread or oats or soup and a light breakfast of foods such as the meal must be done, such as the choice of a meal of vegetables and legumes should be preferred.
Consume food quickly
Starve all day and for dinner it will be installed during the fasting period one than it would upset the balance of the stomach. Unless you pay attention to this situation, from time to time, even healthy people, digestive difficulties, accumulation of excess gas in the stomach and intestines, and sudden rise in blood pressure may experience similar reactions. For this reason, a certain limit within the framework of iftar dinners, and eat meals slowly while it is important to consume food.
Consume more water at a time
Due to hot weather, water consumption is becoming more and more important. So acidic drinks and ready-to-choose water instead of fruit juices. Don’t drink the water suddenly and quickly. In this way the sudden expansion in the gastrointestinal system depending on the consumption of water, a sudden decrease in blood pressure and may cause dizziness associated. So, 30 ml per pound intermittently. Water does great things to consume.
Tea, coffee and herbal tea, the consumption of water and you can’t keep. Drinking tea, coffee, water from the body by throwing the next day, you can make you feel a thirst for more. At the same time accurate for those with anemia, consumption: Iftar, TV, celebs, and more between a total of 5-6 cups.
Already I am eating less, I can comfortably consume sweet
A sudden drop in blood sugar after prolonged fasting, sweet in your request caused an increase, although this will end your fast when you turn. Your dessert needs from now and then we consume fruits that provide the vitamins, minerals and also fiber intake will have a positive impact.
Güllaç and baklava sweets comes at the beginning of Ramadan. Gullac, sweet milk is lower in calories and it’s easier on the stomach for. To 2 times per week 1 small bowl of fresh milk or 2 scoops of ice cream can be consumed.
It inflates my stomach to eat the salad
Necessarily must have a little salad meals. Intestinal and stomach problems caused by eating high-calorie food to avoid and less pulp, you can add 1 tbsp of olive oil over your salad. Especially cucumbers, in a high water content rate, fluid will meet your needs.
I’ll gain weight if I eat less
Long-term starvation diet to make the slimming it slows down the metabolism process, your health can put you in serious danger. Long Nov in hunger loss and if it gets serious, the heart gives rise to need your strength. At the same time, during Ramadan, unconsciously, the needs of the body by consuming a lot of any weight loss metabolism the weight right back and then disrupts it is inevitable that you will get.
Source:

http://www.hurriyetaile.com/sizin-icin/beslenme-diyet/ramazanda-dogru-bilinen-yanlislar_18950.html

Nutrition During Menopause

For women in menopause, a period where their body is changing. Every woman’s last menstrual period, which will live on after this change, on average, differ from person to person, although it is reached at the age of 51. The symptoms varies from person to person. General symptoms include hot flashes, night sweats, weight gain in the mid section of your body, sleep and mood swings are divisions. Early or late, which is a process that every woman will experience menopause, sometimes alone, sometimes while passing can be quite severe. With healthy lifestyle choices is an important time to take care of yourself.
What causes menopause? Hormones. That enables more productivity with age in women by the ovaries begin to produce less of the hormones estrogen and progesterone. Estrogen levels, menstrual period duzensizlesmey.
Depending on the natural aging process and hormone levels decline, women may find it harder to control their weight at the age of 40 and 50li. Nov loss and fat intake increases, especially in the belly area. Has the effect of lifestyle, during menopause, women show more sedentary life that can lead to and need more food than they can eat. Nonsmokers also have high cholesterol, high blood pressure, physical issues such as insulin resistance, in addition to yourself you may start to feel worse and your self-confidence may decrease.
Healthy eating and physical activity to reduce stress and relieve the body during menopause, a midlife transformation will help facilitate this. That may occur during menopause with a healthy lifestyle osteoporosis, cardiovascular diseases, skin patch, such as tension problems, can be reduced.
And during menopause, what can we do to protect our health?
Care about physical activity. When it comes to exercise don’t think of just going to the gym. Go down the stairs for a short walk in the park, take care of the garden, you can do activities such as dancing.
Eat right. Vegetables, fruits, whole-grain foods, low-fat dairy products and lean red and white meat and you need the nutrients will provide your body with less calories. Alcohol consumption a day with a glass of limitleyin a maximum of yourself.
Try to keep your weight under control. If you have a weight problem, try to downsize your portions and consume less fatty foods. Do not skip meals. Get help from a doctor or dietitian to achieve your ideal weight.
Avoid large portions. Smaller plates, bowls and cups, try to use. The contents of your food to keep it under control head to prepare a meal at home. When you eat out low-calorie fruits and vegetables and opt for dishes that contain whole grains.
Usually women experience iron and calcium deficiency problems.
Make sure you are getting enough calcium. 2 to 4 servings per day milk and dairy products and calcium-rich sardines, fish such as salmon, broccoli and legumes consume.
At least 3 servings of iron-rich food you consume. Iron-lean meat, poultry, fish, eggs, Yesil leafy vegetables, almonds, hazelnuts such as nuts.
Eat plenty of fibrous food. Whole-grain breads, cereals, and pastas, brown rice, fresh fruits and vegetables are rich in fiber. Be sure to consume plenty of fruits and vegetables every day.
Do not forget to drink water. Make sure to drink 8 glasses of water per day.
Reduce fatty foods. You will receive daily or 25 to 35 of total calories should come from fat, less. Your intake of your daily calories saturated fat, %not more 7sinden be careful. Saturated fats increases the risk of heart disease by raising cholesterol. Fatty meats, full-fat milk and reduce your consumption of cheese. Vegetable oils, baked goods, and caution against trans fats in some margarines.
Restrict your consumption of salt and sugar. Too much sodium is associated with high blood pressure.
If you are experiencing hot flashes during your period, menopause, spicy foods, caffeine and alcohol to avoid foods that trigger such as can be effective.

10 Disarming Nutrients Stomach Acid During Ramadan

Complaints of the stomach are increasing during Ramadan?
When Ramadan arrives in the stomach, gas, or reflux conditions such as rancidity comes to the fore. Iftar and sahur mistakes, can cause a situation like this.The month of Ramadan from the stomach of a small, hard deposits are you multiplying? “Gas, bloating, stomach eksiyip is on fire” or “reflux” who does not say. Questions like this I asked a colleague who specializes in gastroenterology. The response was brief: “long-term change in the rhythm of hunger and eating can create some digestive problems for the first week. Iftar is being done at most error. Fast food, almost the most common mistake is to swallow without chewing. The food is an important detail that may not be sorted correctly. Downloaded very quickly on an empty stomach, will irritate the stomach, esophagus and stomach of hot soup is also important. Fast food in itself already causes a bulge to swallow more air, which means at the same time. There are other mistakes too: sometimes are not given enough opportunity to the stomach to ejaculation. Samarkand sunrise, before atistirili up a lot of things, which is a big problem. Iftar-sahur between is very short this year-so the shift in the very early hours of the morning is important. Also “I could eat day too,” fear not, very inflated delights of a problem. The emptying of the stomach into bed after suhoor, defeating the physiological intestine is preventing you from doing their job.” The result: in the fast in the morning, slow food, chew food thoroughly, keep the conversation going and enjoy a nice table out the stomach in Ramadan as usual “trash bag” it is very important for you to make…
Increase uric acid is that dangerous?
Gout “uric acid” in the body of the named item are known to arise as a result of the accumulation. Painful swelling of the joints, and sometimes even “gout attack” also known as “thumb arthritis” turns out to attacks, red and terribly painful arthritis you have to go for a thumb. Of an excess of uric acid “kidney stones”caused by the heart valves and blood vessels breaks.Fructose stimulates the increase of excess uric acid.
Did you give your organs?
Thousands of patients are waiting for an organ transplant. Our doctors and our hospitals are extremely successful in organ transplantation. World Championship candidates almost notably the liver and renal transplantation. The problem is that the formats cannot organ. What he needed, the organ to be transplanted. Because of not enough organ donors. A large part of organ transplants from healthy donors, usually done with organs from relatives. In developed countries, the situation is exactly the opposite.People living with organs from brain-dead organ donation from 20 percent to 80 percent is carried out. In short, we have a very bad track record about organ donation. Our level of awareness is very low.
10 disarming nutrients stomach acid
In your stomach gets crushed, dies, eksiyin almost as an “antacid” chew the pill, tablets, syrups do not swallow. Look for the answer to the first question: What if I made a mistake and I also think my stomach rebelled? By benefiting from the following natural nutrients in your stomach then try to help…
1 – Fennel: Fennel herbal tea prepared with gas, bloating and cramps it relaxes the stomach, reducing feature.
2 – Banana: fruit is good for acid reflux sufferers because of the positive effects of the acidity of the stomach is an option.
3 – Ginger: anti-inflammatory effect in the body, with the positive influence of fire as well as soothes colic with cramps feature.
4 – oatmeal: the fiber structure balances the acidity of the stomach. At the same time is satisfactory.
5 -: Melons are rich in potassium. Because of high pH value, alkaline reflux of the stomach to help it become as good.
6. pasta: the content in B vitamins gives energy. The stomach calms.
7 – root vegetables: celery, artichokes, other vegetables, root vegetables such as higher starch content of yam is more than calories. While extending the feeling of satiety contain plenty of fiber an alkaline environment.
8 – chicken and Turkey: preventive nutrition is the most important protein sources are Reflux in your plan. White meat unless it is fried in oil can be consumed. However, the skin must be taken necessarily.
9 – Parsley: soothing the stomach and digestive system, help in disposing of excess water from the body of a plant.
10 – chamomile tea: soothing to the stomach, can be perfect. Licorice extracts may also be benefiting from the amount of padding provided.
Source:

http://sosyal.hurriyet.com.tr/yazar/osman-muftuoglu_96/ramazanda-mide-sikayetleri-artiyor-mu_40115463

During Menopause, Healthy Eating In Step 5

Menopause comes to the end of monthly periods in women, the cessation of ovulation as a result of the reduction of the female hormone estrogen as a result of a natural period of life that is experienced. Menopause usually varies between 48-55 years, but fat women can be seen early in. As a result of the reduction of estrogen osteoporosis, weight gain, problems like cardiovascular disease can be seen. For this reason spiking is a method that can reduce the effects of menopause, pre-menopause and menopause can bring with sufficient and balanced diet from the period of the difficulties that can be reduced.
Pay attention to calcium intake!
Osteoporosis is a gradual decrease in bone density and to become easily broken. Especially due to the decline in estrogen levels with menopause can result in bone loss. During menopause, estrogen use, women who used those who did not consume 1000 mg per day calcium 1500 mg per day. For example, 200 ml of milk received 240 mg of calcium, while half a bunch of parsley contains 245 mg calcium.
Should be taken for heart health!
Before menopause, along with the effect of LDL cholesterol low-density lipoprotein cholesterol high. However, during menopause, as estrogen is eliminated along with the decrease of the protective effect of the hormone estrogen, LDL, and triglyceride levels may experience a rise in. “Weight gain associated with menopause, increased the risk of cardiovascular diseases increases. To be brought under the control of weight and blood lipid levels fat, frying and roasting should be avoided foods made with milk and yoghurt to foods such as low-fat ones should be preferred, consumption of vegetables and fruits should be increased.
Weight gain must be controlled
This diet will also slow down the rate of metabolism along with menopause, it is of utmost importance. A hormonal change in the body fat distribution changes, and especially an increase in abdominal fat may increase. 2.5 to 3 hours between meals, your metabolism too will speed up plan to be. Dec therefore the consumption of meals is important. Daily meal diet program should be designed to have 3 Main and 3 Dec. Increasing water consumption is also important for control of weight gain. Daily 2-2,5 lt water should be brought into the habit of drinking.
Physical activity should be increased
Fat in the body, preventing weight gain and cholesterol levels in the blood to be brought under control for the regulation of physical activity is of great importance. Hormonal problems that may occur during menopause and regular sports will help speed up your metabolism and reduce. Step 10 thousand per day are very important in maintaining heart health and in controlling weight gain.
Salt consumption should be reduced
Excessive salt consumption is associated with high blood pressure. More salty foods when consumed can increase your blood pressure should be taken into account. Too much salt can affect blood pressure because it affects the health of your heart. In addition, excessive salt intake increases urinary calcium excretion. A lack of calcium, especially common during the menopause increases the risk of osteoporosis and broken bones. In cases like this the consumption of salt in the diet should be limited. Ready to use spices instead of salt in your food run out of food on the table, you will have salt and olives will help reduce your daily salt consumption to prefer foods such as unsalted.

EXP. MWT. Erçil Sernaz Cakir

Mix Mint Against Dehydration During Ramadan

Spend Ramadan in a warning to healthier nutrition and Dietetics Specialist Eda Barn, will pass in front of thirst while fasting in the day he gave a recipe for a mixture of mint. Barn, I did not forget to provide healthy meals for sahur. The month of Ramadan in accordance with Eda specialist in nutrition and Dietetics Barn, “reduce portions, eat slowly, by chewing and good nutrients. Greasy fries, avoid foods that have a content-dense spice. After breaking the fast with Iftar and Suhoor meals, including 2 main, 2 Dec meal. Dec meal, fresh milk, fresh fruit, whole wheat bread, milk, yoghurt prefer.”
Against Dehydration The Mint Mix Recipe:
Nutrition and Dietetics Specialist Eda Barn, if you starve for a long time just in the month of Ramadan, those who fast at the same time, with an emphasis on the process of waiting for a serious thirst, he added: “to meet your daily water requirements is one of the important factors for the Prevention of your body’s water loss. In the selection of the beverage to reduce the need for liquid buttermilk, mineral water should be preferred. I’ll recommend you, drink during the meal you can consume during the day will help quench your thirst.

A bottle of mineral water,
200 ml of water,
125 grams of light yogurt,
200 grams cucumber,
You can stay ahead of your thirst with a blend of mint 3-4.

Water, yogurt, cucumber and mint, mix together with the blender. Add mineral water and enjoy.
Source:
http://www.hurriyetaile.com/sizin-icin/beslenme-diyet/ramazanda-susuzluga-karsi-nane-karisimi_15471.html?utm_source=eposta&utm_medium=haftalikbulten-210518&utm_campaign=ana_haber