Healty Life
Those you need to
take into account while
preparing meals:
Healty Life
Vegetables and fruit :
- First wash the fruit and vegetables then chop them up.
- Cut out the roots if there is any. Then wash and chop them up. Chopped vegetables and fruit should not be left to wait. As the vitamins are found closer to the parts near the skin, it is important to peel them very slightly.
- When vegetables and fruit are boiled, put enough water and boil as little as possible because if cooking period is extended, the loss of nutrition increases. Prefer pressure cookers for cooking.
- Chopped vegetables and fruit are directly spilled into boiled water. In this way, there will be no loss of vitamins. Never start boiling directly in cold water
- Prefer shadowy and well-ventilated places to dry food.
- First wash the fruit and vegetables then chop them up.
- Cut out the roots if there is any. Then wash and chop them up. Chopped vegetables and fruit should not be left to wait. As the vitamins are found closer to the parts near the skin, it is important to peel them very slightly.
- When vegetables and fruit are boiled, put enough water and boil as little as possible because if cooking period is extended, the loss of nutrition increases. Prefer pressure cookers for cooking.
- Chopped vegetables and fruit are directly spilled into boiled water. In this way, there will be no loss of vitamins. Never start boiling directly in cold water
- Prefer shadowy and well-ventilated places to dry food.
Pulses :
- Except for red lentils, the other kinds of pulses are soaked in room temperature about 8-10 hours and boiled in the same water; because the nutrition passes into the water.
- Due to vitamin loss, soda should not be added to the boiling water.
- Except for red lentils, the other kinds of pulses are soaked in room temperature about 8-10 hours and boiled in the same water; because the nutrition passes into the water.
- Due to vitamin loss, soda should not be added to the boiling water.
Meat :
- Meats are a good source of high-quality protein. They are also rich in B group vitamins, iron and zinc. To prevent the loss of taste, meats should be cooked or fried in a short period of time under high temperature.
- The best method of making use of the nutrition found in meat is to cook them in oven or pressure cookers by adding water. Meats can be kept in deep freezer for a couple of weeks under the temperature of -2°C or a couple of months under the temperature of -18°C by being wrapped in oily paper. If meat is bought in large quantities, firstly minced ones, secondly the ones in large pieces should be consumed.
- Meats are a good source of high-quality protein. They are also rich in B group vitamins, iron and zinc. To prevent the loss of taste, meats should be cooked or fried in a short period of time under high temperature.
- The best method of making use of the nutrition found in meat is to cook them in oven or pressure cookers by adding water. Meats can be kept in deep freezer for a couple of weeks under the temperature of -2°C or a couple of months under the temperature of -18°C by being wrapped in oily paper. If meat is bought in large quantities, firstly minced ones, secondly the ones in large pieces should be consumed.
Oils :
- Although the possibility is lower when plenty of oil is used, the carcinogen effects increase when the oil is re-used by heating. Therefore, after the frying process is over, the remnants should be properly filtered from the oil and the same oil should not be used more than three times.
- Oils go off in metallic containers and enlightened places more quickly. Therefore, they should be kept in glass containers and dark and cool places.
- Although the possibility is lower when plenty of oil is used, the carcinogen effects increase when the oil is re-used by heating. Therefore, after the frying process is over, the remnants should be properly filtered from the oil and the same oil should not be used more than three times.
- Oils go off in metallic containers and enlightened places more quickly. Therefore, they should be kept in glass containers and dark and cool places.
Recommendation for healthy life :
Consume foods with high levels of saturated fats (butter, grease) less. Pay attention to take enough unsaturated fats (olive oils). No other meat or pulse could replace red meat in terms of nutrition. Yet red meat should be consumed moderately and without any fat. Fish also should be consumed for well being. Milk and milk products are good for the skeletal system. However, diary products consumed together with meat cause both to lose their nutritional value. Use cooking methods such as boiling, baking or grilling so that you can decrease the level of oil added to meals.
Avoid foods with high levels of sugar. Beverages such as tea or coffee should be consumed either sugar free or the quantity of sugar needs to be decreased.
Our daily salt intake should not be more than 6 gr. (a teaspoon). This includes the salt amount we daily get from meals, bread and beverages. There is a correlation between salt consumption and high blood pressure. Those with high blood pressure shouldn't use any salt or need to decrease the amount they take.
Start a day with a breakfast. Your body needs energy since there is no nourishment through the night. Starting with a breakfast, it is recommended that you spread the nourishment all through the day. In this way, you could effectively burn calories. Determine your meals beforehand. Divide your daily nourishment into 3 main and 3 inter meals, if possible. Try to eat less, but frequently. Drink plenty of water and chew foods properly. In every meal, leave one thirds of your stomach empty. A full stomach will harm your health in time and cause you to get older earlier. Don't fill your stomach with starchy food. Because of the starchy content, the acids in your stomach cannot reach every part in a balanced way, thus making digestion difficult. However, water and other liquid nutritions taken together with meals or after meals will cause the stomach acids and enzymes to dilute the stomach juice. One hour later after the meals, you could consume water however you like. Tea drunk with meals or after meals keeps the iron in the body by making it unusable. Regular nourishment makes a perfect diet and helps you keep your ideal weight.
One of the most important energy resources of mental activities is fruit. Except for oxygen, the only energy source of brain is glucose. Glucose is readily found in some fruit. The sugar content of other foods is first burned in stomach, then turn into glucose. That's why fruit should not be eaten, when you are hungry. Fruit should not be eaten 30 minutes before meals but after 3 hours. Fruit eaten when stomach is full lose their nutritional value and ferment in the stomach, disturbing our whole digestive system.
10 million cells die in our body per minute and the same amount of cells renew within the same time. Our whole body (except for brain and neural cells) is renewed in average 100 days. Irregular and bad nourishment disrupts our renewal cycle. Skin begins to lose its liveliness and youth. However, the most important of all, our bodies get vulnerable against diseases. Fatigue and headaches become commonplace. Our mental capacity and memory are weakened. For all these reasons, we need to nourish regularly in a healthy way.
Consume foods with high levels of saturated fats (butter, grease) less. Pay attention to take enough unsaturated fats (olive oils). No other meat or pulse could replace red meat in terms of nutrition. Yet red meat should be consumed moderately and without any fat. Fish also should be consumed for well being. Milk and milk products are good for the skeletal system. However, diary products consumed together with meat cause both to lose their nutritional value. Use cooking methods such as boiling, baking or grilling so that you can decrease the level of oil added to meals.
Avoid foods with high levels of sugar. Beverages such as tea or coffee should be consumed either sugar free or the quantity of sugar needs to be decreased.
Our daily salt intake should not be more than 6 gr. (a teaspoon). This includes the salt amount we daily get from meals, bread and beverages. There is a correlation between salt consumption and high blood pressure. Those with high blood pressure shouldn't use any salt or need to decrease the amount they take.
Start a day with a breakfast. Your body needs energy since there is no nourishment through the night. Starting with a breakfast, it is recommended that you spread the nourishment all through the day. In this way, you could effectively burn calories. Determine your meals beforehand. Divide your daily nourishment into 3 main and 3 inter meals, if possible. Try to eat less, but frequently. Drink plenty of water and chew foods properly. In every meal, leave one thirds of your stomach empty. A full stomach will harm your health in time and cause you to get older earlier. Don't fill your stomach with starchy food. Because of the starchy content, the acids in your stomach cannot reach every part in a balanced way, thus making digestion difficult. However, water and other liquid nutritions taken together with meals or after meals will cause the stomach acids and enzymes to dilute the stomach juice. One hour later after the meals, you could consume water however you like. Tea drunk with meals or after meals keeps the iron in the body by making it unusable. Regular nourishment makes a perfect diet and helps you keep your ideal weight.
One of the most important energy resources of mental activities is fruit. Except for oxygen, the only energy source of brain is glucose. Glucose is readily found in some fruit. The sugar content of other foods is first burned in stomach, then turn into glucose. That's why fruit should not be eaten, when you are hungry. Fruit should not be eaten 30 minutes before meals but after 3 hours. Fruit eaten when stomach is full lose their nutritional value and ferment in the stomach, disturbing our whole digestive system.
10 million cells die in our body per minute and the same amount of cells renew within the same time. Our whole body (except for brain and neural cells) is renewed in average 100 days. Irregular and bad nourishment disrupts our renewal cycle. Skin begins to lose its liveliness and youth. However, the most important of all, our bodies get vulnerable against diseases. Fatigue and headaches become commonplace. Our mental capacity and memory are weakened. For all these reasons, we need to nourish regularly in a healthy way.