Is Turkish Type Breakfast Healthy?

 Is Turkish Type Breakfast Healthy?

Experts often talk about the importance of breakfast for health. So how should a healthy breakfast be? Is Turkish-type breakfast beneficial? Endocrinologist Prof. Dr. Hasan Aydin explains.

Is Turkish Type Breakfast Healthy?

A study conducted in the USA revealed an important result regarding the relationship between diabetes and breakfast. According to this, the risk of death due to cardiovascular diseases increases by 69 percent, and the risk of death due to diabetes increases by 2 times in those who prefer dinner instead of breakfast.

Diabetes is on the rise 

We see that 13.7 percent of the Turkish population has diabetes. This shows that one out of every 7 people we meet on the street has diabetes. We have the results of a study investigating the effect of which meal we consume on the risk of death.

Is Turkish Type Breakfast Healthy?

In this study, the effect of breakfast or dinner preferences on the risk of loss of life was investigated when 4,700 people were followed for 10 years. As a result, when we compare people who consume dinner as the main meal to those who consume breakfast as the main meal, they observe that the risk of death is 69 percent in those who are due to cardiovascular diseases, and the risk of death due to diabetes is doubled.

It is observed that the risk of loss of life is equalized when the people participating in this study take 5 percent of calories from the dinner meal and add it to the morning meal. In this study, 4,700 people were followed for 10 years. At the end of the first 10-year follow-up period, starting from 2003 and 2014, a total of 913 patients died.

Of these, 269 people died due to diabetes, while 314 people died due to cardiovascular system problems. In terms of risk, it was observed that the risk of death due to cardiovascular system diseases increased by 69 percent, and the risk of death due to diabetes increased by 2 times in people who preferred dinner instead of breakfast.

Is Turkish breakfast healthy? 

When we say healthy nutrition, we can give an example of Turkish type breakfast. The breakfast type in our breakfast, which includes olives, olive oil, greens, tomatoes, cucumbers, consists of a combination of nutrients necessary for health. The point to note here is that the carbohydrate content is not high. Foods such as jam and honey should not be consumed much, bread consumption should be limited to 1-2 slices, and it should be preferred from bread types with more fiber.

Maybe it would be more accurate to prefer homemade bread instead of ready-made white pieces of bread. It is necessary to take some carbohydrates at breakfast, but while doing this, it is necessary to pay attention to the weight and to stay away from refined products. If you are consuming bread made from white flour, this is an unhealthy diet. Instead, it is necessary to prefer pieces of bread made from oatmeal, wholemeal, and mixture-type flours.

The biggest mistake is not having breakfast 

Breakfast is important and necessary for the repair of cells. Most people start their day without breakfast. However, all night long, our body deals with the repair of some of our cells and loses energy. Not having breakfast at the beginning of the day with that loss of energy causes our body's energy to decrease even more.

Diabetes prevalence in Turkey, the most recent diabetes research was done almost 10 years ago. According to this data, there is a 13.7 percent incidence of diabetes. This rate is thought to be higher. One out of every 7 people we meet on the street has diabetes. When we add the cases of prediabetes, which is the precursor of diabetes, to this ratio, it is concluded that 1 out of every 3 people has diabetes or diabetes risk. The cause of death in 40 percent of patients is a heart attack or stroke.

How Should a Healthy Eating Program Be? Healthy Nutrition List by Age

In our busy daily life, we may not be able to show the necessary sensitivity about healthy nutrition sometimes. However, we all know that a healthy diet is necessary for our lives for many reasons such as slowing down the signs of aging, skincare, keeping fit. So, what should a healthy eating program be like? In this news, we share a list of age-appropriate nutrition programs for the elderly, children, young people, in short, for all ages.

A healthy diet program may differ according to age. Experts point out that children need more vitamins A, C, and D. In addition, it is said that the increased energy requirement in adolescence should be met from whole grains, legumes, and fruit. Zinc is recommended for young women, which will regulate the reproductive system. So how should a healthy eating program be? Here are healthy eating tips according to age that will become a part of your daily life…

How Should a Healthy Eating Program Be? 

Here are golden suggestions for a healthy nutrition program, especially for employees…

DON'T SKIP BREAKFAST 

Start your day with a solid breakfast! A breakfast prepared with tomatoes, cucumbers, greens, eggs, cheese, and whole wheat bread helps you start the day fit. At the same time, it creates a content-rich in protein, omega 3, and antioxidants and increases daily work concentration.

STAY AWAY FROM HIGH CARBOHYDRATE FOODS 

You should not skip your breakfast with foods containing high carbohydrates such as pastries, pastries, rolls, and bagels. These foods will create a feeling of sleep and fatigue, as well as cause excess fat and energy intake.

Consume Plenty of Water 

If you forget to drink water, keep a water bottle on your desk, in a corner of the house, or next to your computer. You can also consume herbal teas such as unsweetened and milk-free coffee, black tea, green tea, linden, chamomile during the day.

DON'T FORGET THE MEALS 

Even though it is forgotten in the busy working environment. snacks are very important for a healthy diet. You should definitely consume snacks that are skipped due to long meetings, prolonged work or mostly being forgotten. Especially the time between lunch and dinner is long, and in the meantime, you should work your metabolism by consuming healthy snacks.

Healthy Nutrition List by Age 

Sema Önelge, Head of the Istanbul Branch of the Turkish Dietetic Association and Nutrition Specialist of the Istanbul University Institute of Cardiology, explains the foods that will make you feel healthy and fit, special for all age groups;

As in adults, 50-55 percent of the daily energy of children aged 2-5 should come from carbohydrates, 10-15 percent from protein, and 30-35 percent from fats. Children of this age should be given foods rich in vitamins A, C, and D. Foods such as biscuits, chocolate, wafers and candies, soda, and cola should be kept away from foods that are sources of empty calories. For children between the ages of 6-12, it should be ensured that diversity in foods, preservation of ideal weight, frequent consumption of foods rich in whole grains, limitation of fat and sugar, adequate intake of vitamins and minerals should be ensured.

The increased energy requirement in adolescence should be met not from animal foods rich in saturated fat and cholesterol, but from starchy carbohydrates, dried legumes, and fruits, including whole-grain pieces of bread made from whole wheat flour.

Since it is one of the critical periods for bone health, plenty of calcium-based foods should be taken. Otherwise, the risk of osteoporosis increases in later periods.

If you do not pay attention to your diet in your 20s, you may encounter serious health problems in the future. By following a balanced diet containing carbohydrates, starchy foods, vegetables, fruits, dairy products, fish, and eggs rich in proteins, you will get the vitamins and minerals you need. If you want to have children at this age, consume meat, fish, milk, eggs, nuts, onions, and cheese rich in zinc, which ensures the regular functioning of the reproductive system.