- Quarantine Days Suggestions!
- Begin the day with breakfast
- Do not forget to make a snack
- Prefer healthy snacks over high-calorie snacks
- Not enough, eat enough carbohydrates
- Pay attention to the consumption of vegetables and fruits
- Eat at least 2-3 servings of milk and dairy products a day
- Don’t forget to drink water
- Realize your emotional hunger
Quarantine Days Suggestions!
Quarantine Days Suggestions ! Because of the coronavirus COVID 19 infection, most of us live quarantine days at home. Many factors such as filling the spare time spent at home, beautifying the passing time, and dealing with negative emotions make eating forward.
As Turkish food Bloog, we can say that the power that makes us eat is not “hunger”. We can say, “We eat while we do not need to destroy the negative emotion and beautify the moment.” Suggestions to prevent this situation and prevent weight gain on quarantine days or even help to weaken.
Begin the day with breakfast
Breakfast prevents the occurrence of tension, nervousness, drowsiness that may affect the quality of life negatively due to the low blood sugar as a result of hunger for a long time, as well as providing a fresh and energetic start to the day. Turkish food blog, we list their suggestions for a healthy breakfast as follows: “For breakfast; Instead of jam, chocolate, honey, molasses, greasy cheeses, consume white cheese, tomatoes, cucumbers, greens, olives without exaggerating the amount. Eggs should be preferred both because of being a very high quality protein source and due to its satiating feature. However, the amount of bread should be consumed without exaggerating, and whole wheat bread or siyez bread should be preferred.
"Coronavirus, increased interest in figs. To protect against coronavirus, interest in fig has increased"
Do not forget to make a snack
Eating snacks is important for making healthy food preference in the main meal. As a Turkish Food Blog, we can say that the nutritional diet is important in terms of regular blood sugar and fast metabolism and as follows: “1 portion of fruit & 2 whole walnuts, 1 cup of kefir, 1 slice of bread and 1 slice of feta with green cheese, 1 cup of yogurt and 3 healthy tablespoons of oatmeal, 1 handful of chickpeas and 1 tablespoon of raisins, 3 apricots and 6 almonds can be chosen ”.
Prefer healthy snacks over high-calorie snacks
“With the quarantine days, not only cologne, flour, pasta and dry foods were consumed in the markets. Wafers, chocolate, chips, cola etc. junk food products are sold in the aisles where the products are sold ”“ Junk food that is bought for consumption in the long run is running out in a few days after shopping. Because it is harder to refuse a food when you are taken home. So don’t buy unhealthy, packaged, high-calorie food in your home. When you want to consume dessert, you can consume fruit. If the fruit is not enough, you can consume desserts sweetened with fruit sugar. ”
Not enough, eat enough carbohydrates
When you hear the quarantine, carbohydrates were the first to be consumed in the markets. Because, as human society, we do not get enough without eating carbohydrates. We must say that carbohydrates can be consumed as long as we do not miss the amount, because because carbohydrates are the primary source of energy in all living things and are basic structural components. It is also our carbohydrate fiber source. ” Stating that the best quality carbohydrate is a bread prepared with a healthy flour, he said: “Bread regulates blood sugar. It is rich in vitamin B, which supports the nervous system. In addition, the fiber contained in bread; It provides a feeling of satiety for a longer time and provides a balanced and effective diet. Potato, bulgur pilaf, pasta, instead of pilaf; I recommend whole wheat or siyez bread. If you are going to eat bulgur pilaf; You can think of 3 tablespoons of bulgur pilaf as the equivalent of 1 slice of bread. Please, not excessively, consume carbohydrates in your decision. ”
Pay attention to the consumption of vegetables and fruits
Vegetables and fruits, which are rich in minerals and vitamins, play a role in the formation of disease resistance. It also provides a feeling of saturation and helps the intestines to work properly and control weight. Therefore, it is necessary to consume 5 servings of fruits and vegetables a day.
Eat at least 2-3 servings of milk and dairy products a day
Milk and dairy products, which are sources of protein and calcium, are important for meeting daily protein needs. Milk and dairy products can be consumed in main and snacks during the day, “You can blend it with 1 teaspoon of honey by adding 8-10 strawberries or 1 banana in 1 cup of milk and create a wonderful snack. You can also consume strawberry milk instead of dessert. Or you can prepare fruit yoghurt at home as a snack. So you can meet your sweet need. ”
Don’t forget to drink water
It is necessary to pay attention to water consumption in order to ensure the regular functioning of the body and burning fat. Those who forget to consume 8-10 glasses of water a day can set up their alarm clocks or use applications that remind them to drink water.
When the healthy diet is followed, when enough water is consumed and the leisure time of quarantine days is evaluated for exercise; physical change will be possible. Exercise will not only be good for your physique, but it will also come to our mental state like medicine during these days when our soul is offended and negative emotions are very dominant.
Realize your emotional hunger
In your spare time brought by quarantine days, instead of foods that will satisfy your hunger; chocolate, biscuits, etc. We would like to remind you that the desire to eat food can be caused by emotional hunger. “This situation you are experiencing is due to emotional hunger. This may be a method you use to temporarily relieve the stress or negative emotion you are experiencing. You will need to take action after realizing your emotional hunger. After identifying your emotional hunger, you should find other activities that will make you happy instead of keeping yourself busy: eating coffee, reading books, listening to music, dancing, watching movies, painting. It will also be effective to do breathing exercises.