Besin öğelerinin yeterli miktarda alınıp vücutta kullanılması gerekiyor. Bu öğelerin herhangi biri alınmadığında veya gereğinden az yada çok alındığında, büyüme ve gelişme engelleniyor, sağlıkta bozulmalar yaşanıyor.
Vücudun büyüme ve gelişmesi, verimli çalışması, dış etkenlere ve hastalıklara karşı dirençli olabilmesi için dengeli ve yeterli beslenmeye dikkat edilmesi gerekiyor. Bununla birlikte dikkat edilecek 12 adımla sağlıklı beslenme mümkün.
Vücudun büyümesi, dokuların yenilenmesi ve çalışması için gerekli olan besin öğelerinin herbirinin yeterli miktarda alınması ve vücutta uygun şekilde kullanılması, yeterli ve dengeli beslenme anlamına geliyor. Besin öğeleri vücudun gereksinimleri düzeyinde alınmazsa, yeterli enerji oluşmadığı ve vücut dokuları yapılamadığından, yetersiz beslenme durumu oluşuyor.
Sağlık Bakanlığı'ndan edinilen bilgiye göre, sağlıklı beslenmede dikkat edilmesi gereken 12 adım bulunuyor. Buna göre, -Günlük tüketilen besinlerin çok çeşitli olması gerekli. Besinlerin çoğunluğu hayvansal gıdalar yerine bitkisel gıdalardan seçilmeli. Günde; sabah-öğle ve akşam olmak üzere 3 öğün beslenilmeli. Öğün atlamamaya özen gösterilmeli. Daha çok doğal ve taze besinler tercih edilmeli.
-Günde 5-7 porsiyon taze sebze ve meyve yenilmeli. Sebze ve meyveler vitamin, mineral ve posa gereksinimlerini karşılıyor. Posa özellikle barsak hareketlerini düzenliyor, kan şekeri ve kolestrol düzeylerinin düşmesine yardımcı oluyor.
-Günlük beslenmede bulgur, mısır, pirinç, makarna gibi ekmek ve tahıl grubu besinlerin bulunmasına özen gösterilmeli. Günlük enerji gereksiniminin en az yüzde 55'i karbonhidratlardan sağlanmalı.
-Günlük tüketilen yağ miktarı kontrol edilmeli. Yağdan gelecek enerji miktarı toplam enerjinin yüzde 30'unu geçmemeli. Yemeklerde hayvansal kaynaklı yağlar yerine, zeytinyağı, ayçiçek yağı, mısırözü gibi sıvı yağlar tercih edilmeli. Yemekler pişirilirken haşlama, ızgara ve fırında pişirme yöntemleri kullanılmalı. Kızartma ve kavurmalardan uzak durulmalı. Etli pişirilen yemeklere ayrıca yağ ilave edilmemeli.
-Her gün orta düzeyde fiziksel aktivite yapılarak, vücut ağırlığı tavsiye edilen sınırda tutulmalı. Düzenli olarak yürüyüşler yapılmalı. Besinlerle alınan enerji miktarı ile harcanılan enerji miktarı dengelenerek vücut ağırlığı korunabilir. Yeterli ve dengeli beslenme ile birlikte düzenli yapılan fiziksel aktivite, kalp ve solunum fonksiyonlarını düzenliyor, osteoporozu önlüyor.
-Günlük tuz alımı, ortalama 1 çay kaşığı olacak şekilde azaltılmalı. Salamura, konserve, zeytin ve turşu gibi tuz içeren besinlerin tüketimi azalmalı.
-Mümkünse alkol kullanılmamalı.
-Sucuk, salam, sosis gibi yağlı et ve et ürünleri yerine; balık, tavuk, hindi eti veya kuru fasulye, nohut, mercimek gibi kurubaklagiller tercih edilmeli.
-Besinlerin hazırlanması, pişirilmesi sırasında hijyen kurallarına dikkat edilmeli. Yiyecekler pişirilirken haşlama, fırında ve buharda pişirme yöntemleri tercih edilmeli. Kızartmalardan kaçınılmalı.
-Yağsız veya az yağlı süt ve süt ürünleri tercih edilmeli. -Az şekerli besinler tercih edilmeli. Tatlılar ve şekerli içeceklerin tü ketimi sınırlanmalı.
-Bebekler ilk 6 ay sadece anne sütüyle beslenmeli ve 6 aydan sonra uygun besinlere başlayarak yeterli ve dengeli beslenmeleri sağlanmalı.
ENGLİSH
12 steps to healthy eating
Get adequate amounts of nutrient elements should be used in the body. This item does not get any more or less taken, or needed, you can prevent the growth and development, is experiencing deterioration in health.
Body's growth and development, efficient operation, external factors and disease resistant, to be balanced and adequate nutrition should be considered. However, the 12 steps to be aware of healthy eating is possible.
The growth of the body, and studies of tissue required for renewal of the nutrient elements and the body to get enough of each to the appropriate use, adequate and balanced diet means. Food items not received level of the body needs, and the body tissues do not generate enough energy, nutritional status is inadequate.
According to information available from the Ministry of Health, healthy nutrition should be considered are the 12 steps. Accordingly, a variety of foods should be consumed daily. The majority of nutrients from animal foods rather than plant foods should be selected. A day, morning-noon and evening meals to be 3 to be fed. To be encouraged not to skip meals. More natural and fresh foods should be preferred.
Fresh vegetables and 5-7 servings of fruit should be eaten-day. Vegetable and fruit vitamin, mineral and tailings to meet requirements. To regulate bowel movements, especially feces, blood sugar and cholesterol levels to fall to help.
Daily nutrition bulgur, corn, rice, pasta foods such as bread and cereal group, there should be attention. At least 55 percent of daily energy needs must be provided from carbohydrates.
-The amount of oil consumed daily should be checked. The amount of energy in total energy from oil not exceed 30 percent. Meals instead of animal-source fats, olive oil, sunflower oil, liquid oils such as mısırözü should be preferred. Meals are cooked to boil, grill and baking methods can be used. And should be out of roasting pan. Should also be added to food is cooked roast beef fat.
Medium level of physical activity every day to-do, the body weight should be kept in the recommended limit. Regular walking has to be done. The amount of nutrients and energy expenditure for body weight by balancing the amount of energy can be protected. Adequate and balanced nutrition made with regular physical activity, heart and respiratory functions are organized, osteoporozun is prevention.
Daily salt purchases, the average should be reduced to be 1 teaspoon. Pickled, canned, such as olives and pickles must reduce consumption of foods that contain salt.
-If possible, alcohol should not be used.
-Sausage, salami, sausage meat and meat products instead of oil, such as, fish, chicken, turkey meat or dry beans, chickpeas, lentils kurubaklagiller prefer to be like.
-Food preparation, cooking should be considered during the hygiene rules. Food is cooked to boil, and steam in the oven in the cooking methods should be preferred. Frying should be avoided.
Or low-fat milk and milk products-oil should be preferred. Sugary foods should be preferred-Az. Desserts and sweetened beverages should be limiting my tü ket.
-Babies and the first 6 months should be fed only breast milk at 6 months after starting adequate and appropriate foods to be eating right must be balanced.
Body's growth and development, efficient operation, external factors and disease resistant, to be balanced and adequate nutrition should be considered. However, the 12 steps to be aware of healthy eating is possible.
The growth of the body, and studies of tissue required for renewal of the nutrient elements and the body to get enough of each to the appropriate use, adequate and balanced diet means. Food items not received level of the body needs, and the body tissues do not generate enough energy, nutritional status is inadequate.
According to information available from the Ministry of Health, healthy nutrition should be considered are the 12 steps. Accordingly, a variety of foods should be consumed daily. The majority of nutrients from animal foods rather than plant foods should be selected. A day, morning-noon and evening meals to be 3 to be fed. To be encouraged not to skip meals. More natural and fresh foods should be preferred.
Fresh vegetables and 5-7 servings of fruit should be eaten-day. Vegetable and fruit vitamin, mineral and tailings to meet requirements. To regulate bowel movements, especially feces, blood sugar and cholesterol levels to fall to help.
Daily nutrition bulgur, corn, rice, pasta foods such as bread and cereal group, there should be attention. At least 55 percent of daily energy needs must be provided from carbohydrates.
-The amount of oil consumed daily should be checked. The amount of energy in total energy from oil not exceed 30 percent. Meals instead of animal-source fats, olive oil, sunflower oil, liquid oils such as mısırözü should be preferred. Meals are cooked to boil, grill and baking methods can be used. And should be out of roasting pan. Should also be added to food is cooked roast beef fat.
Medium level of physical activity every day to-do, the body weight should be kept in the recommended limit. Regular walking has to be done. The amount of nutrients and energy expenditure for body weight by balancing the amount of energy can be protected. Adequate and balanced nutrition made with regular physical activity, heart and respiratory functions are organized, osteoporozun is prevention.
Daily salt purchases, the average should be reduced to be 1 teaspoon. Pickled, canned, such as olives and pickles must reduce consumption of foods that contain salt.
-If possible, alcohol should not be used.
-Sausage, salami, sausage meat and meat products instead of oil, such as, fish, chicken, turkey meat or dry beans, chickpeas, lentils kurubaklagiller prefer to be like.
-Food preparation, cooking should be considered during the hygiene rules. Food is cooked to boil, and steam in the oven in the cooking methods should be preferred. Frying should be avoided.
Or low-fat milk and milk products-oil should be preferred. Sugary foods should be preferred-Az. Desserts and sweetened beverages should be limiting my tü ket.
-Babies and the first 6 months should be fed only breast milk at 6 months after starting adequate and appropriate foods to be eating right must be balanced.
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