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HERE ARE THE WAYS TO INCREASE BODY RESISTANCE FOR SPRING
Although the calendars show spring in Turkey, we should keep our immunity to diseases strong these days when we experience winter cold, don’t forget to eat a balanced diet, sleep regularly and exercise.
In spring, the weather warms up and cools down, thin clothes worn, changing nutrition and sleep patterns cause the body’s resistance to weaken. This condition also makes it easier for us to catch diseases such as colds, flu, and colds. Turkey Medicals member and Istanbul hospital, Turkish Nutrition and Diet Expert stated that healthy eating is very important for a strong immunity these days, when the pandemic is also ongoing, and listed her recommendations as follows:
Don’t skip breakfast
1- Start the day with a glass of warm water. Add a teaspoon of olive oil and a few drops of freshly squeezed lemon juice to this water. Thanks to this, you activate your metabolism, both by cleansing your digestive tract and by stimulating your intestinal activity.
2- Add turmeric powder, black pepper, nigella and thyme to 1 tablespoon of olive oil and consume it for breakfast.
3- Add a cup of green tea to your breakfast. Green tea is a powerful antioxidant with catechin in its composition. Greens is a natural antioxidant.
4- Do not forget about protein for breakfast. Egg yolk is the most valuable after breast milk and is the most available source of protein in the body. Let your egg be neither raw nor overcooked.
5- Add oilseeds such as walnuts, raw almonds to your breakfast and meals. Oilseeds strengthen your immune system with their structure rich in iron, calcium, zinc and magnesium.
A must-have probiotic
6- Strengthen your microbiota by including probiotic foods every day. Homemade yogurt, kefir, pickles (especially sauerkraut), cottage cheese, boza, tarhana, turnip juice are probiotic foods. In order to increase the effectiveness of probiotic nutrients in your body, I recommend that you also include prebiotic nutrients. These bananas, apples, raisins core, chicory, artichoke, yam, onion, garlic, leek, asparagus, celery, soy beans, legumes (lentils, chickpeas), whole-grain foods (pasta, bulgur, buckwheat, wheat germ, etc.), flax seeds, almonds and walnuts.
Feed on pulp, get rid of toxins.
7- Include salad in the main meals. Add cress, arugula, spinach, alaturp to your salads because it contains kaempferol; broccoli, cauliflower, Brussels sprouts, cabbage, dried onions, spring onions because it contains quercetin. Add olive oil and freshly squeezed lemon juice to your salad, as it contains Omega 9 fatty acids and oleuropein, as well as naringenin and limonoid compounds. Do not overestimate the amount of olive oil.
8- Consume foods rich in pulp, such as whole grain pasta, bulgur, legumes, vegetables. When you eat rich in pulp, it becomes easier for you to get rid of toxins.
9- Consume your homemade yogurt with plain oatmeal for the meals. Oatmeal helps strengthen the immune system with its structure rich in beta-glucan.
Eat yogurt with garlic
10- Add plenty of garlic to your yogurt at main meals. Garlic is a powerful virus repellent.
11- Try to drink at least 10 glasses of water every day. You can drip lemon into your water. It will not work if you squeeze the lemon into hot water, vitamin C is sensitive to heat and can lose its properties.
12- Finally, regular sleep and exercise also keep immunity strong. Be sure to sleep at least 7 hours a day and take at least a walk.
The recipe for healthy soup
Here is a recipe for immune-boosting soup that you can consume at main meals.
Materials
A pinch of chard
1 small potato
A quarter of a small size of broccoli
1 medium carrot
2-3 cloves of garlic
1 slice of pumpkin
1 cup of red lentils
3 tablespoons of chickpeas
1 teaspoon of half-fat milk
It’s making
Let’s wash the vegetables by rubbing them under running cold water. Let’s peel them off with a ceramic-coated or bamboo knife and chop them small by small. Let’s boil the washed mung beans and lentils in a bowl. Then we put them in a saucepan with washed vegetables and add 4-5 cups of water to them. When all our ingredients are cooked, after removing them from the stove, add the powdered turmeric, black pepper and our heated half-fat milk. You can blenderize the soup according to your preference.
Prefer to consume grains in order to keep your glycemic index high.
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