If you are gaining weight while you are at home and want to create a healthy nutrition program for you as soon as possible, our nutritional recommendations that will provide weight control on quarantine days are with you! Why eat from boredom? What is emotional hunger, what are the symptoms? Why gain weight at home? What should be done not to gain weight at home? Healthy eating recommendations:
People who spend most of their time at home without having an intense work pace during the day can find themselves eating in a moment of boredom. The urge to eat and drink, which is one of our basic needs, may be psychologically pushing a person to constantly snack, even when there is no hunger. When you feel unhappy, get bored, or put something on your mind and give yourself to stress, you can cause excess weight gain. Depending on the weight increase, your aesthetic appearance will change and you will start to feel worse as the fit appearance you want will deteriorate. So how do you get out of this vicious circle? Especially in the days when the coronavirus epidemic is around, the fact that there is no excessive occupation for those who take home for precaution, there may be a risk of obesity in a short time. What should be considered to prevent weight loss in quarantine days? Attention to those who eat from boredom! This news concerns you most. . . First of all, why should we eat because of boredom? Let’s look at it:
WHY TO EAT FROM A CAN DISTANCE? IF YOU ARE EATING WHEN YOU ARE BORNED. . .
While you are wandering around the house, you can often turn it in front of the refrigerator and open and close the door of the cabinet many times. And snacks thrown into a tiny mouth every time they open may not stop your desire to put something in your mouth even when your stomach is not hungry. Inconvenience to food, or the fact that the hand is not empty while watching a movie against the TV, causes weight gain in a short time. Even if the person is not hungry, he sees eating as a distracting torch.
Even if there is a desire to diet, such as not being able to find work to do at home, troubles, eating and eating, it will be delayed the next day. The information obtained from the research on the subject, on the other hand, almost all of the above-normal eating desire depends on emotional factors. So what is emotional hunger?
WHAT DOES EMOTIONAL HUNGER MEAN? WHAT ARE THE EMOTIONAL HUNGER SYMPTOMS?
An increase in the desire to eat as a result of distress, stress, family pressure or traumatic events is expressed as emotional hunger. Even a feeling of happiness that triggers emotional eating. These people can use eating as a vehicle duty in situations such as escape route, fun and relaxation. During the meal, the person gets pleasure but later blames himself as regret. Those who try to solve their emotional hunger by eating may experience obesity risk and related depressions.
EMOTIONAL HUNGER SYMPTOMS:
If there are people around to eat, even if they are not hungry,
• Snack request at leisure and boredom,
• Don’t be sad when the most loved food is not eaten,
• Don’t mess with food to fool yourself,
• The desire to get up at night and eat junk food.
HOW TO PROVIDE WEIGHT CONTROL IN THE QUARANTINE DAYS? FOR NOT TO TAKE WEIGHT AT HOME. . .
There are some important criteria to be considered in people who do not go out in line with the call of the Minister of Health and experts in response to the epidemic coronavirus, which is the deadly danger seen worldwide. These are the weight gain can be seen by staying in the house for days, increasing the immobility and preferring unhealthy foods and beverages. So, how can nutrition be carried out on quarantine days without gaining raw weight and strengthening the immune system?
Experts on this topic emphasize the importance of a strong immune system to protect from coronavirus, while a healthy and balanced diet and regular sleep time will be beneficial.
DO NOT PREFER READY FOODS!
Faculty of Health Sciences (SBU) Faculty Member Infectious Diseases and Clinical Microbiology Specialist Assoc. Dr. Ümit Savaşçı, “Adequate sleep (7-8 hours a day), avoiding stress, exercising, following hygiene rules, not smoking and drinking alcohol are among the things we need to do in the first step. we should try to drink fluids, and eat high quality protein, natural vegetables, fruits, whole grains, legumes, vitamins, minerals and antioxidants.With supplements containing vitamin D, zinc, omega-3, natural vitamin C may work. It is not recommended to touch the face, mouth and eyes in any way after contact with surfaces. “ he said.
RECOMMENDATIONS FOR HEALTHY AND BALANCED NUTRITION AT HOME
– A strong immune system is required to protect against epidemics such as viruses. It is best to start the day with a healthy breakfast. If you are not allergic, 1 egg should be eaten daily. In the meantime, you should not forget to consume whole grain foods. Oilseeds, which you can add to your nutrition programs, will also be useful for you.
– These seeds such as almonds, peanuts, sunflower seeds and hazelnuts are rich in vitamin E, which strengthens the immune system. Care should be taken to color and diverse nutrition without focusing on a single food type.
– Delicious dishes such as yogurt, kefir, sauerkraut can be placed on your dinner table. In addition, fish rich in omega-3 can be eaten at least 2 times a week. Do not forget to drink at least 2-2.5 liters of water.