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

Give Importance To A Gluten Free Diet For A Healthy Life

Most of your diet are naturally gluten-free foods should be filled with. In your diet, celiac disease gluten-free bread, cookies, sugar-free biscuits and pasta, try adding. Each patient of the same features typical of celiac disease. However, in general, gas, bloating, and weight loss may experience.
Wheat, barley and rye avoid. Also quality quinoa grains, corn or potato-based breads, gluten-free oats, millet, rice and buckwheat.
All vegetables are naturally gluten-free. High in terms of minerals, vegetables, zucchini, Yesil beans, peas, lettuce, carrots, eggplant, peppers, onions, broccoli, cauliflower, and potatoes.
Add variety to your diet by trying to eat new fruits. Watermelon, kiwi, star fruit, mango, Clementine tangerines, and melons, you can add fruits such as pomegranates.
Dairy products
Plain quality dairy products milk, cheese, yogurt, sour cream and ricotta cheese. Some yogurts containing gluten can also contain additives, so check labels to be sure if you should and if you have problems with lactose, soy products you would like to try but in this case it may create a problem for these vulnerable people.
The beans enjoy! Black beans, navy beans, pinto beans, sea beans, and white beans soup canned beans and flour and check the labels for additives I use it on use.
Re-look at the tag on the fish, you will need to. Avoid you. Preparing the fish fillets in the pan of breadcrumbs remaining white flour.
Beef, chicken, pork and most meats, such as Turkey, gluten-free form. Make sure that the meat has been subjected to processing. Sausages, hot dogs, have lunch, packaged meats and other wheat based fillers is to understand that the labels notice.
A Gluten Free Diet Must Be Followed For Life List

Menu Suggestions For A Healthy Lunchbox

Eating foods which are students in school? Healthy eating is what should be in your bag? Here are some sample menus from experts lunchbox…
The opening of schools during this period of time, on the minds of most parents during the holidays diet of residence of the children, there is the fear that they will lose this order when the school opened. Emre dietitian lunchbox with the appropriate suggestions however long able to maintain the diet of children.
Breakfast should not be neglected
The effects of this habit in children at school age starts and continues throughout life eating habits. The importance of breakfast for adults and children is huge. After a long sleep breakfast is the first meal that comes after 8-12 hours of starvation. A good breakfast enables it to operate better brain functions. Eggs is a food that contains the essential proteins that are required for the body. Children every day breakfast 1 hard-boiled eggs or low-fat protein will help you meet the requirements to consume an omelet. Cheese and eggs as well as milk also needs protein; bread, carbohydrates, and also low-sugar cereal fruit; olives, almonds, walnuts, such as oil seeds or oil will contribute to the requirement.

Healthy eating is what should be in your bag?
Children’s school lunch boxes or snacks instead of sandwiches with plenty of Mayo and fat in do not opt for appealing their attention to the fact that it is important to prepare a lunchbox.
1. Alternative: children pies, pastry cemented the style of the foods which can be consumed easily in love. Do your home-low-fat muffins and pastries you can enhance by putting a plate of vegetables they don’t like to consume. Next you put yogurt in a small bowl with fruit compote with a favorite fruit or less sugar in your child’s appetite will open.
2. Alternative: whole-grain bread prepared with cheese toast, fruit yogurt, prepared with chilli oil next to your own fruits, seeds (almonds, walnuts, hazelnuts), which also can be an appetizing menu for the kids. Oil seeds B vitamins, minerals, foods that are rich in fats and proteins. At the same time they give a huge amount of energy. They contain mono and polyunsaturated fats in the form of fats because the beneficial effects. If he doesn’t like your child to consume eggs made into omelet, toast in a little oil you can put in.
3. Alternative: whole-grain bread prepare with chicken or tuna, and tomato sandwich with plenty of greens you can prepare a menu of the buttermilk with the dry fruits. Next to sleep with buttermilk will not effect foods. You may prefer desserts with milk instead of buttermilk. Children love to consume sugary foods. In their canteen, the wafer and chocolate dairy desserts such as rice pudding or the pudding to avoid having to change to colorize with their lunch boxes. You make yourself at home hazelnut, pecan pies and cookies and can be added to the lunch box.

Lunchbox menus for example:
2-3 slices of vegetable pie, 1 cup yogurt, dried fruit
Cheese toast, fruit, yogurt, handful of nuts or almonds 1
Tuna sandwich with sour cream, buttermilk, dried fruit
Home 2-3 pieces minced quiche, fruit, a chicken sandwich with sweet milk, buttermilk, pecan pie and House
The Lunchbox freshest and healthiest products tazemasa.com’too!

Source: hurriyetaile.com

10 Commandments For A Healthy Diet

1. Do not skip meals. Frequent and eat less. Every day, three main, two meals Dec the most suitable choice.
2. Eating a balanced and varied do not compromise. White flour, avoid sugar and starchy foods. Enough protein in each meal (meat and dairy products). Two servings of fruits and vegetables eat at least three servings of every day. (1 serving of fruit a tennis ball, with vegetables should be the size of a fist.)
3. Healthy, less processed and unsaturated oils (especially olive oil) is preferred. Take advantage of nuts, but nuts are fatty foods and consume in the decision. Full-fat dairy products, Cream, Cream, stay away from saturated fats such as fatty meats. Trans fats (fast food, chips, bakery and patisserie products) do not take your hand. Omega-6 oils (sunflower, corn oil, cottonseed oil) avoid.
4. Plenty of food, don’t forget to add the vinegar and lemon. Vinegar and lemon reduces the glycemic load, weight gain slows down. Limit your use of salt. Salt and eat it too, and increases water retention.
5. Don’t make any meal with a salad, with. Don’t buy food salad. A piece with salad-protein foods (meat, chicken, fish, yogurt, cheese) you need to eat. Add oil to your salads. Say no to mayonnaise and prepared sauce. Teaspoon olive oil until one of our experts or walnuts, and flax seed oil mixture suggests.
6. Never fry your meals. Stay away from the fries. Instead of fries, steamed in water for a long time boiling, baking or boiling method. No flour or bread flour find food, the more fat you gain. Your reputation into the sauce ready in no time. Ready cakes, pastry, pie, don’t eat. If you’d have a craving make yourself at home, and with a small piece of the Yeti’s. Your needs fruit yogurt dessert -prepare yourself-, added sweetener and coffee yogurt, milk, with honey to troubleshoot. Our experts stick with fruits,” he says.
7. Abundant and frequent water. Consume water as they come to mind. Water is inexpensive, both no-calorie drink. When you are tired of water, fruit tea, herbal teas, tea and especially Yesil is at your disposal. It’s not the coffee, extreme fear. Even a two cups of coffee can speed up your metabolism. If you exceed two cups per day is recommended. Even 100 percent fruit juice concentrate and no sugar added fruit juices while dieting, it is useful to stay away from. All types of beverages sold in bottles and cans-water, except it has more sugar in it. Also diet drinks are also not recommended.
8. Reduce your evening meal, your last meal of the day before going to bed for at least two to three hours to complete before it is useful. You’re not supposed to use alcohol while dieting. If you shake very much-social reasons, fun times, are organized awards given – don’t settle with a glass of wine.
9. One of the important points installed low-glycemic carbohydrates, protein and wholesome fats to eat with manage. While dieting, potatoes, white bread, white rice and pasta made from flour from, stay away from foods made with white flour. Avoid large meals. Eat less, good quality and nice things to eat. After an hour or two if you are hungry, you can eat again. If you have to eat the second food portions of a protein (fish, meat, yogurt, cheese) is preferred.
10. Other suggestions: do not weigh every day. Sex once a week -two at most – is sufficient. Lose weight, look better, feel better, or move to a better spot to aim for for your health. Don’t be afraid to make getaways from time to time, but do not repeat mistakes often. More natural weed-Yesil leafy foods; basil, thyme, etc. – and spice-garlic, onion, pepper, peppers, mustard – use.

Weaken Here Are 10 Healthy Food!

Slimmer and fitter look, get rid of fat around the belly, is the dream of many people who have weight problems. However, to occur without adversely affecting health is also very important. Lose weight healthy and full of energy to spend longer 10 Super Summer Food…Dietitian Emre

Speed up bowel movements high fiber content and wash it next morning. Artichoke leaf has the effect of lowering cholesterol. Allows the excretion of toxins from the liver.
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A,B and C has a rich content of vitamins. Calcium, magnesium and iron. The content of folic acid helps protect the cardiovascular system by.
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Ensures efficient operation by regulating the kidney functions. It strengthens the immune system. Lutein protects eye health the content.

It is beneficial against arthritis. Cholesterol-lowering effect. Protects the health of your heart. To lose weight is helpful. For infections and inflammation in the body is good. Useful against poisoning. Prevents hair loss.
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Adenosine which is found in onions, reduces the risk of heart attack by preventing clot formation. Onion research also increases the level of HDL. Helps prevent high blood pressure.
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Rosemary has a decisive effect on weight and appetite suppressant. In the Prevention of cancer is a very strong plant. Strengthens the memory. Prevents allergies and infections. It strengthens the immune system.

Rich in fiber, because your digestive arrangement. Prevent cellular damage with the antioxidant capacity. Vitamin C normalizes the structure of connective tissue.

Daily vitamin C requirement too. Resistance against diseases increases. Helpful in maintaining heart and vascular health. Protects bone health because it contains manganese.
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Cholesterol-lowering effect. Reduces the formation of gallstones. Reduces inflammation in the body. Protects cardiovascular health. Regulate blood pressure potassium content. Low on the glycemic index.

10. Lemon
High blood pressure, obesity, dental problems, fever, constipation, indigestion, throat is beneficial in the Prevention of infections. Apart from this, lemon is also an important nutrient for hair and skin care.
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Source: http://www.hurriyetaile.com/fotogaleri/sizin-icin/iste-saglikli-zayiflatacak-10-super-besin-3401