A HOT SOUP, WARM YOU

As the weather gets colder, is there anything like a bowl of hot soup filled with vegetables? Giving the soup a place in your nutrition plan both supports your digestive system and helps you stay fed longer. Spices can also be used for flavor. Remember that vegetable soups are low in calories and high in fiber, they will support your weight loss process.

REMEMBER NOT TO DRINK PLENTY OF WATER

Even if you are sweating less than in the summer months, not being dehydrated is important for your body every season. If you have difficulty consuming water, you can also add a drop or two of lemon juice, fresh fruit pieces, mint or lemon into your water. Drinking your water warm will also make you feel better in these colds.

ATTENTION TO D VIDEO

During this period, we do not get enough sunlight due to both seasonal conditions and the pandemic. If you don’t think you’re getting enough vitamin D from your diet or daily sunlight, it’s worth talking to your doctor about taking supplements. Because it is seen in many studies that vitamin D helps to support your immunity. In fact, a recent study showed a relationship between vitamin D deficiency and severe COVID-19.

THE PRINCIPLE OF NUTRITION IN THE DIET

Every season its fruit and vegetable have its own special benefits. As the weather gets colder, there is an increase in diseases such as flu and colds, and winter fruits play an auxiliary role in protecting you against diseases, especially since they are richer in vitamin C. Keep in mind that by consuming different fruits, you will also benefit from the special benefits of each. Let’s get to the vegetables. Is there anything like fresh seasonal vegetables? It’s time for vegetables such as carrots, celery, leeks, cabbage, brussels sprouts, chard, red radies, cauliflower, broccoli, spinach, beets. Be sure to place these vegetables on your table. Pumpkin, also known as winter slea slime, is one of the best sources of beta carote, a precursor to vitamin A. I recommend you to make room at your table just in season.

PUMPKIN DIET TRUFFLE

(20 calories each when you are separated into 15 tiny ball)

2 cups pumpkin puree

5-6 tablespoons oatmeal paste Cinnamon

2 tablespoons honey (you can also benefit from dried fruits)

Cocoa Pumpkins are boiled, mashed with the help of forks or passed through the robot.

Oats and cinnamon are added and mixed. It is shaped into small balls, sunk into cocoa.

It is refrigerate to get a better consistency. You can also dinge it in coconut.

Bodrum Municipality opened the Agriculture R&D and Local Seed Center, which is one of the cornerstones of the project “Bodrum Returns to Its Essence”. As you know, the concept of “food sovereignty” is very important in the world. It was felt more during the pandemic process how vital this issue is and that it is one of the priority issues of our country.

Foreign dependency in basic agricultural products is a risky situation. Food sovereignty refers to an understanding that envisages relying primarily on domestic production, applying original national agricultural policies in this context and protecting domestic markets from all kinds of international negative effects. This starts from seed. Recently, valuable studies have been carried out in this direction. I congratulate Bodrum Municipality, Mayor Ahmet Aras and his team. The first step has been taken, but the real work starts after that. We live in a country enriched with the abundance of olives. What is the peculiarity of this olive harvest and olives? First, I want to tell you about Hapimag Sea Garden Bodrum. I say We need such facilities. It is very important to applaud the good things done in our country and to introduce them as an example. Sea Garden’s history goes back many years. In the facility, which is established on 191 decares of land and has three bays with blue flags; There are 9 restaurants in 3 main locations: hotel, holiday village and Mini Bodrum Street. The rise in the country’s oldest brand, but in 2013 Hapimag Resort Operations Director for Turkey Kerem international slats of the plant with the arrival Demirkol’s management is moving even higher.

Do not eat chocolate, ravine, pasta to gain weight and go to bed.

Weight gain diets; it is planned personalized considering degrees of weakness and side health problems, if any. Just overeading, taking excess calories and carbohydrates, eating too fatty, eating before bed may not work when it comes to gaining weight. When trying to gain weight, just like in weight loss diets, the basic principle is to gain “healthy” weight.

Kefir

Start the day with 1 cup or 1 tea cup of plain kefir. Make a habit of it as soon as you wake up.

Breakfast

Don’t forget to eat breakfast. The most uns appetite-free meal for those who want to gain weight is the morning hours. Al if you do not have to make a full meal, alternatives such as eggs and 1 small banana, 1-2 slices of cheese and 1-2 pieces of gray will also replace a healthy breakfast. Main meal Make sure to have lunch and evening main meals. Start eating with the main dish, not the soup.

Protein

Take care to complete your daily protein amount. For example, if you are 45 kg, you should take up to 60 g of protein per day. Animal foods are foods that are rich in protein. (60 g protein: 1 egg + 2 slices (60 g cheese) + 1 cup kefir + 1 bowl of yogurt (300 ml) + can be calculated as 150 g of meat or chicken or fish)

Complex carbohydrates

When consuming carbohydrates, choose complex ones, not refined ones. So stay away from foods containing sugar and sugar, white flour and products, foods containing corn (glucose) syrup. Prefer whole grain flour and products, dried legumes.

Limited dessert

Consume no more than 1 tablespoon of honey, jam or molasses per day.

Nuts

Consume up to 1 handful of nuts (walnuts, nuts, peanuts, cashews, pumpkin seeds) per day.

Fresh fruit

Be sure to consume 1-2 servings of fresh seasonal fruit per day.

For water,

consume 8-10 cups of water per day.

Choose to consume this water between meals, not meals.

Dietitian control

Remember that, like any treatment, nutritional treatments are personalized. Be sure to proceed under the supervision of experts and dietitians. Keep in mind that in addition to nutrition, you may need support products or supportive medical treatments.