Yayla Agro Healthy Nutrition Department Dietician Nihal Tunçer made a statement as part of February 10, World Pulses Day; Suggests a diet rich in legumes rich in vegetable protein and an active lifestyle to combat obesity.
Obesity threatens the world as one of the most dangerous, if not contagious, epidemics. Worldwide, 650 million, 25 million are obese in Turkey. Moreover, 15 to 10 out of every 6 people over the age of 7 in our country are overweight, ie potentially obese. Nutritional habits are of great importance in the prevention of obesity. Yayla Agro Healthy Nutrition Department Dietician Nihal Tunçer, who pointed out that the definition of "valuable nutrients" for legumes in the fight against obesity in scientific studies was made as part of the 10 February World Pulses Day; It suggests a diet rich in legumes rich in vegetable protein and an active lifestyle.
Although the COVID-19 epidemic fell off the agenda, obesity continues to be the biggest public health problem in the world. While the closures with the pandemic push people to inactivity, it is seen that childhood obesity especially increases during this period. Obesity, which causes many chronic diseases, increases the risk of many diseases, from cardiovascular diseases to Type 2 diabetes, from hypertension to cancer. Turkey, among the European countries with the incidence of obesity is in the first place. Studies show that 15 to 10 out of every 6 people over the age of 7 in Turkish society have weight problems. Moreover, we have an obese population of 25 million people.
Yayla Agro Healthy Nutrition Department Dietician Nihal Tunçer, who stated that the value of proper nutrition is better understood during the pandemic process, explained the 10 most effective steps in the fight against obesity in the message she published on February 7, World Pulse Day.
Lose weight by consuming vitamin-rich legumes 3-4 times a week
In scientific studies, a "valuable nutrient" definition has been made for legumes to combat obesity. What defines legumes as “valuable food” in the fight against obesity; Although they have a lower calorie content, they are high in protein and high in fiber. Made works; When 5-6 tablespoons of dried beans or chickpeas are eaten a day, it shows that total energy, fat and saturated fat intake decreases; It shows that the intake of fiber, protein, magnesium, iron, folate and zinc is increased. Legume consumption, which is a part of quality nutrition; It reduces the incidence of diseases such as obesity, coronary heart disease, diabetes and metabolic syndrome. Many scientific studies examining the effect of legume consumption on weight loss show that legumes provide more satiety than animal-derived proteins and have a significant effect on reducing total body fat. Many international organizations recommend consumption of legumes in the management of obesity. Legumes should be consumed 3-4 times a week as part of the diet in the fight against obesity, due to their high protein content as well as bioactive compounds and positive effects on satiety.
Avoid sugar and fat
Studies in the field of obesity in the last 30 years draw attention to the fact that obese individuals consume more sugar and more fat. A diet with high fat and high sugar content will increase fat storage in the body and weaken the immune system. In order to prevent obesity, prevent weight gain and lose weight, we should increase the ratio of vegetables and fruits, which we call complex carbohydrates with high fiber content, instead of sugar. Instead of animal-based protein with high fat and cholesterol content, we should include legumes, which are a source of vegetable protein at least 3-4 times a week.
Reduce your portions
People generally tend to have large portions. Whether you are at home or in a restaurant, do not forget how important portion control is when making your meal choice, and be sure to choose small portions. Sometimes it is our brain, not our stomach that is not full surprise him. You will see that even the portions that you reduce over time become too much.
Drink 2-3 liters of fluid a day
Remember that the human body needs at least 2-3 liters of fluid a day. Avoid sugary and carbonated beverages, add sufficient fluid intake, mainly water, to your daily routines.
Add movement to your life
One of the most important steps in combating obesity is to increase the level of physical activity. Exercising 5 minutes 30 days a week or 3 minutes 150 days a week helps prevent obesity. This movement routine that you will put into your life increases your metabolic rate, strengthens your immunity, helps you to have a better mood by strengthening your mental performance.
Get your sleep
Did you know that a balanced sleep prevents weight gain and fat retention? Pay attention to adequate and timely sleep. It is of great importance for adults to sleep 23.00-03.00 hours a day, covering the hours of 7-9 at night.
Set an example for children with your lifestyle
Do not forget that we will set an example for our children with our own lifestyle and choices while trying to give our children the right nutritional habits against increasing childhood obesity.
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