Excessive consumption of red meat can cause many problems such as high cholesterol, vascular occlusion, hypertension, heart attack, kidney problems and gout. Especially during the holiday season when meat consumption and heat increase, it is important to drink enough fluids, exercise, and adopt and maintain a healthy meat consumption. Istanbul Okan University Hospital Nutrition and Diet Specialist İrem Aksoy, reminded some important points on this issue and shared healthy suggestions.

1- Do not consume the sacrificial meat immediately.

After the sacrifice, the meat needs to be kept in a cool environment (around 12 degrees) for 24-4 hours. Meat consumed without resting can cause digestive problems such as indigestion, bloating, constipation or diarrhea due to both cooking and being harder.

2- Use healthy cooking methods

The way meat is cooked is not only important for taste, but also for health. Instead of frying and roasting in oil, prefer healthy methods such as cooking in its own fat, baking, boiling and grilling. Remember; fast cooking methods at high temperatures support the emergence of carcinogenic compounds. Therefore, a slow cooking method at low temperatures is much healthier.

When cooking meat on a grill or barbecue, there should be a distance of at least 15-20 cm between the meat and the fire, the meat should be turned frequently and cooked without charring. If the meat is to be consumed in the form of roasting, low-fat parts should be preferred, and it should be cooked in its own fat over low heat and for a long time without adding animal-based fats.

3- Balance your meat menus with vegetables and grains.

If you consume high-fiber vegetables and whole grains along with meat dishes, both digestion will be easier and a balanced meal will be provided. In order to support intestinal health and movements, you can prefer probiotic sources such as yogurt, ayran and kefir while consuming meat.

4- Avoid excessive meat consumption

Uncontrolled and excessive red meat consumption during the holiday can increase the risk of digestive problems, constipation, stomach indigestion/discomfort and cardiovascular disease in the long term. Meat is high in saturated fat and cholesterol. It is useful to consume it carefully and in moderation so that it does not pave the way for chronic cardiovascular diseases such as hypertension and arteriosclerosis.

5- Pay attention to your sweet preferences

During the holiday, especially diabetics, those with obesity, cholesterol or blood pressure problems should be careful about their chocolate and sugar consumption. Instead of syrupy, high-calorie desserts, fresh fruit, fruity and milky light desserts are better choices.

Istanbul Okan University Hospital Nutrition and Diet Specialist İrem AksoyIn addition to all these recommendations, it says that at least 2-2,5 liters of water should be consumed per day in hot weather and reminds us that at least 150 minutes of exercise/walking should be done per week, as recommended by the World Health Organization.

Source: HORECA TREND and Istanbul Okan University Hospital

Intense training not only increases the performance of athletes, but also seriously challenges the body. At this point, the right food selection plays a critical role in muscle development, energy production and overall health. This is where the traditional but effective superfood of the table, chickpeas, comes into play.

Stressing the importance of plant-based protein sources, Duru Gıda Nutrition Consultant Dietitian Emine Uluçay says, “Chickpeas are rich in fiber and minerals as well as high-quality protein. They should definitely be included in athletes’ nutrition for muscle repair, energy needs and immune system support.”

Increases Stamina, Maintains Energy Levels

Micro muscle breakdowns that occur during training increase the body's need for protein. Uluçay says, "Chickpeas are not only a powerful source of protein; they also provide long-term energy with their complex carbohydrate structure. They maintain blood sugar balance, increase endurance and help carry oxygen to the muscles with the iron they contain."

Chickpeas, which are full of vital minerals such as iron, magnesium, zinc and B vitamins, help athletes meet their increased mineral needs naturally. They also support cardiovascular health thanks to their low saturated fat content. According to Uluçay, “Chickpeas should definitely be on the table for both performance and long-term health.”

A Practical and Powerful Option for Athletes

In the increasingly conscious nutrition trend, chickpeas stand out both as a source of plant-based protein and with their practicality. This miraculous legume, which can be used in many recipes from soups to salads, snacks to main dishes, is quickly becoming an indispensable part of athletes' menus.

Source: HORECA TREND and Duru Food 

The key to a healthy life is a balanced diet. Fruits have a big place in a balanced diet. One of the fruits that stands out with their health benefits as well as their flavors is kiwi. So, what are the “benefits of kiwi”? In this article, we will get to know kiwi closely.

General Health Benefits of Fruits

Fruits are one of the cornerstones of a healthy life. Rich in vitamins, minerals and fiber, fruits help meet the body's daily nutritional needs naturally.

Regular fruit consumption speeds up metabolism, strengthens the immune system and provides vitality throughout the day as a natural energy source. Fruits, which are also a strong source of antioxidants, protect the body against the harmful effects of free radicals. Fruits, which provide benefits in many areas from skin health to digestion, are an indispensable part of healthy nutrition and balanced diet programs.

What is Kiwi? What are the benefits of Kiwi?

Kiwi is a fruit with a unique flavor profile, with a hairy brown exterior and a bright green interior. It is a versatile fruit that can be consumed alone or used in many recipes from salads to desserts, thanks to its sweet and slightly sour flavor.

The answer to the question “What is kiwi?” is interesting not only for its flavor but also for its origin: Originally from China, this fruit began to be cultivated in New Zealand in the early 20th century, from where it got its world-renowned name “kiwi.”

Today, kiwi is widely grown in suitable regions, especially in the Mediterranean climate, and is an indispensable part of the table with its nutritional value.

Kiwi, which is a very delicious fruit, also has many benefits.

What are the Benefits of Kiwi?

Kiwi is a super fruit that draws attention not only with its unique taste but also with its versatile health benefits. For those looking for answers to the question “What are the benefits of kiwi?” here are the prominent titles:

Vitamin C Depot

Kiwi contains even higher amounts of vitamin C than oranges and lemons. In this way, it strengthens the immune system, protects the body against diseases and supports skin health, giving it a brighter appearance.

Support for the Digestive System

Kiwi contains a natural enzyme called “actinidin”. This enzyme helps proteins digest more easily, preventing problems such as bloating and indigestion. Being rich in fiber, it positively affects intestinal health.

Heart-Friendly Fruit

Soluble fiber and antioxidants found in kiwi can help lower bad cholesterol (LDL) levels. It also helps protect cardiovascular health by reducing blood clotting.

Natural Energy Source

Thanks to the natural fruit sugars it contains, kiwi provides the energy needed during the day in a natural way. It is an energy fruit that is especially preferred for breakfast and snacks.

Supports Eye Health

Kiwi contains powerful antioxidants such as lutein and zeaxanthin. These components play an important role in preventing age-related eye diseases and maintaining retinal health.

May Improve Sleep Quality

While counting the benefits of kiwi, we should not forget about sleep. The serotonin and antioxidants contained in kiwi can have positive effects on sleep patterns. According to research, kiwi consumed in the evening can make it easier to fall asleep and improve sleep quality.

How to Consume Kiwi?

Kiwi is a very functional fruit in the kitchen with its different uses. It is also important to grow this fruit correctly to get the most out of its benefits. The first answer to the question of “How should kiwi be consumed?” is of course to eat it fresh by peeling it. However, kiwi is also frequently preferred in smoothie recipes, fruit salads, yogurt as a snack and even in light desserts. Thanks to its sweet-sour flavor, it can be easily consumed both for breakfast and as a snack during the day.

For the best flavor and nutritional value, choose ripe, slightly soft kiwis. Firm kiwis can be naturally ripened by leaving them at room temperature for a few days.

Fruits are an essential food group for overall health and kiwi is rich in this group. C vitamin It stands out with its content, enzymes that support digestion and antioxidant structure. The “benefits of kiwi” include strengthening the immune system, providing energy and supporting eye health. By including kiwi in your daily nutrition routine, you will both consume a delicious fruit and provide a multifaceted health contribution to your body.

Note: For more content in the healthy nutrition category, see HORECA TREND's “Healthy eatingYou can check the ” category.

Source: HORECA TREND