In WHO (World Health Organization)’s health report in 2000, fatness is described as “a health problem needing treatment and appearing as a result of accumulating extreme fat. The fatness growing by factors like taking extreme nutrition, deficient physical activity, heredity, neuroendocrine factors, psychological problems, gender, education level, marriage, number of birth, to stop smoking, taking alcohol is a serious disease shortening life span by not only itself but also its complications and decreasing life quality.
Things that occur among its complications at first: can be arranged as cardiovascular diseases, hypertension, diabetes, some kinds of cancer, respiration illness, hepatic getting fat, gall bladder diseases, arthritises, menstrual disorders, sterility…
What should we do to solve this significant health matter?
Every day we see a number of “shock diets” in mass media like newspapers, magazines, televisions and internet. Diet is absolutely prepared individually beside that its general principles are similar. Because each person’s metabolism differs from the others, the same as fingerprint. On the other hand, ones that have extra kilos usually want to get consequence by being left hungry, skipping meal, eating nothing. Behaviour like this takes the body to panic of starving and the metabolsm changing to mode of famine, slows down, begins to store all consumed nutritions as fat inside of burning fat. On the contrary, eating frequently and gradually not only speeds metabolism but also provides eating slowly. Being hungry or skipping meal causes eating both fast and much. So you shouldn’t skip meal especially breakfast and should take care of eating with taking breaks of 2.5 – 3 hours time.
Sugar Requirement:
It is beneficial to avoid fatty foods that have high energy worth like solid margarine, butter, cream, clotted cream, mayonnaise, chips, sauces, dried fruits but have no nutritive worth and processes of frying and roasting as much as possible.
Sugar and nutritions containing sugar (honey, jam, molasses, ready fruit juice, acidic drinks, sweetmeats etc.) mix to blood fast and entirely. With insulin hormone released by pankreas, blood sugar declines and desire of eating sweetmeat appears again. So sugar and nutritions containing sugar cause sudden fluctuation in blood sugar. However, it can be posibble to remove desire of sweetmeat and fluctuation in blood sugar with low calorie or containing no calorie artificial sweeteners that are produced for ones which can not abandon taste of sugar, can be used inside of sugar, can give the same taste, haven’t any objection in terms of health.
Water:
On each rank, water has very important missions from digesting consumed nutritions to throwing metabolic wastes out. So it is important to increase daily liquid consumption. It is necessary to drink 8-10 glasses of water daily because of the fact that water is the best pure dissolvent. Altough being consumed without sugar is recommended, you may add artificial sweeteners inside of sugar to tea, coffee or fruity tea. It will better you to prefer the light ones among acidic drinks. Using artificial sweetener inside of sugar, you can taste different flavours containing low calorie.
Fibrous Nutritions
In addition, the amount of consuming fibrous nutritions must be increased. They help keeping blood sugar, blood pressure and blood cholesterol on wanted level. In stomach, their capacities swell up 20 times with water; and they give a sense of fullness and saturation. Also they increase the number and frequency of defecation. If there is a complaint about costiveness, fibrous nutritions remove it, so they help losing weight. They have affects preventing from intestinal cancer. So it is suggested to eat dried foods 2 – 3 times a week. Also, it is useful to prefer whole-wheat, rye, oat, bread to wheat bread. Moreover, using the whole-wheat ones of rice,macaroni,noddle and also flour. Both vegetables and fruits contain fibroid. But, beacuse their fibrouids are near or in covering, it will be more useful to consume ones that can be eaten without peeling with their covering after washing well.
Sporting
Sporting must be done in additon to diet. WHO advices most to walk with tempo. Other than this,it is thought that running in a slow tempo, riding bicycle, swimming, tennis, aerobic and sports working heart like gymnastic are useful. Never think sport as a duty. The aim of sport is not to decrease speed of metabolism, to prevent weight’s stability when losing weight, to provide weight losed to be permanent and, the most important one, to begin living healthy. Eventually, “1 hour” is only %4 of a day. Allow time to yourself for exercise and use this claim absolutely.
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