THOSE WHO DON’T WANT TO GAIN WEIGHT DURING SOCIAL ISOLATION PROCESS HERE!
In recent days, we all prefer to stay at home for the purpose of protection from corona virus. But how will we maintain our weight during this period when we are restricted in terms of physical activity? Especially because we are bored at home, it can be really challenging when we want to eat. It is a fact that we need to eat so that our immunity does not decrease, but how much of what do we need to eat?
In general, it is necessary to stay away from high-fat products such as frying and roasting, pastries with high power and carbohydrate content, and to pay attention to the nutrition system and portion sizes. The day should start with breakfast, middle meals should not be skipped, and food consumption should be stopped 2 hours before bedtime.
It is useful to avoid shock diets, short-term goals of rapid weight loss, unfortunately, can lead to weakening in the immune system, since it is poor in power and protein. Instead, an adequate and stable nutrition model should be applied.
So we won’t be getting any carbohydrates? Of course we will, but we will prefer fibrous ones and complex carbohydrates. Whole wheat bread can be preferred instead of white bread, buckwheat, quinoa or bulgur can be preferred instead of rice pilaf. It is necessary to consume at least 5 portions of vegetables and fruits, which are our main source of vitamins and minerals, and the value of vegetable and fruit consumption is quite high.
Photo: Instagram @romeestrijd
The basic building block of the immune system is protein, so it is necessary to pay attention to protein intake. Of course, at this point, we should prefer lean cuts when consuming meat, chicken or fish to ensure weight control and we should not add extra oil during cooking. Meat/chicken/fish should be preferred for a main meal of the day. These works, which are rich in other zinc, will also increase our body resistance.
Consuming plenty of water during this process you will spend at home will increase your cell renewal, which will both increase the speed of metabolism and strengthen your immunity.
If we have plenty of time at home, then we have time to prepare our own meals and snacks. In other words, it is time to part ways with ready-made packaged foods. At this point you can prepare various ‘innocent desserts’. Here is an example of a pure and practical dessert for you!
DATE TRUFF RECIPE
– 200 gr. remove the seeds of the date palm,
– Mix with 1 tablespoon of cocoa and 1 tablespoon of coconut powder in the rondo until it becomes a paste. (If your dates are too dry, you can soften them with a little milk or water.)
– Shape into walnut-sized balls, cover the outside with blue poppy and cinnamon powder,
– Refrigerate for 1 hour.
– You can consume 2 date truffles with 1 cup of coffee as chocolate.
HOME PRODUCTION CHICKEN CHIPES
– 1 tablespoon of olive oil on 200 g of boiled chickpeas,
– ½ teaspoon of cumin, ½ teaspoon of ground red pepper,
– You can also add 1/3 teaspoon of salt, an optional measure of black pepper or chili flakes.
– Mix all the ingredients, lay them on baking paper and bake in the oven at 200 degrees for 20 minutes.
WRITING :Dietitian Abdullah Mollamamesioglu
