Healthy Living Advice
The world's leading scientific studies show that chicken meat is one of the leading animal protein sources that should be consumed at all ages for a healthy and balanced diet, physical and mental development.
Chicken meat, rich in quality protein, low fat and vitamin-mineral, draws attention with its importance in proper nutrition as well as beneficial for human health.
We have listed 10 reasons why you should consume chicken meat, which is one of the most advantageous and beneficial foods for a healthy diet:
Protein quality is high.
Chicken meat contains natural and complementary proteins. In addition to having all the amino acids necessary for the renewal of our cells, it is also highly digestible.
It is rich in vitamins and minerals.
It meets your daily protein, vitamin, mineral, energy and fat needs.
It protects your heart health.
Chicken meat reduces the risk of coronary heart diseases as it contains lower fat and is rich in protein.
It strengthens your immune system.
Zinc in chicken helps maintain your optimal immune functions.
It allows you to raise healthy generations.
It is a natural source of vitamin B12, which provides brain development and proper functioning of the nervous system, starting from infancy, childhood and youth.
Ideal for dieters.
Thanks to its high protein and low carbohydrate value, skinless breast meat helps to lose weight in a healthy way, prevents muscle loss during dieting and controls your blood sugar.
It strengthens your metabolism.
The vitamin B6 it contains protects our blood vessels, raises your energy level and allows your metabolism to burn calories.
It strengthens your muscles and strengthens your bones.
It is rich in calcium, vitamin D, vitamin B12, protein and omega fatty acids. It prevents diseases such as muscle loss, osteoporosis and joint inflammation in advanced ages.
It protects your eyes and heals your tissues.
The rich vitamin A contained in chicken meat protects your eyes. Vitamin B12 heals your tissues.
It is a natural antidepressant.
Chicken meat is high in amino acid content called "Tryptophan". When you drink soup with a large bowl of chicken broth, the serotonin level in your brain rises, thus reducing your stress and increasing your morale.
Chicken meat is "healthy" as well as; Compared to some other protein sources, it is an important and strategic nutritional source in "proper nutrition" because it is also "low cost". Considering that Turkey has a young population structure, this strategic importance gains even more value.
Chicken meat is one of the most important animal protein sources that should be consumed for physical and mental development, healthy and balanced nutrition.
Chicken meat proteins contain sufficient amounts of all amino acids required for human nutrition.
It has been determined that the cholesterol level is low in the diet rich in chicken meat, and accordingly the risk of "hardening of the arteries" is reduced. Because the rate of unsaturated fatty acids in chicken meat is higher than red meat.
The very low sodium content makes chicken a very suitable food source for low sodium diets.
Chicken meat is known as a rich food source in terms of vitamins such as B2, B6, B12 that nourish and support the nervous system.
Easy to digest: Due to its short fiber, chicken meat is a recommended protein source for people with digestive problems.
Chicken meat with high biological value; because of all these features; It is included in diets that aim to overcome many health problems such as gastritis, ulcers, spastic colon, cardiovascular diseases.
In the treatment of children, the elderly and the sick, it is especially recommended to consume chicken meat, for example, to give soup to chicken broth.
It is both healthy and economical. Poultry meat has a remarkable position in meeting the need for animal protein, which is one of the cornerstones of a healthy diet, as it is economical.
In other words, chicken meat is "healthy" as well as; Compared to some other protein sources, it is an important and strategic nutrient source in proper nutrition because it is also "low cost".
For a peaceful society consisting of healthy, happy and successful people, it is necessary to ensure that people have a high quality and balanced diet and thus have high brain power. Nutrition; It is the ability of a person to take in sufficient amounts of nutrients necessary for growth, development, and a healthy and productive life for a long time and use them in the body. It is an indispensable need of life that starts in the womb and continues until the end of life. Adequate and balanced nutrition by acquiring the right nutrition habits helps individuals to complete their growth and development, to protect themselves from diseases and to lead a quality life. It is also of great importance in minimizing health problems related to nutrition (malnutrition), vitamin-mineral deficiency and similar nutrition. The World Health Organization (WHO) states that although diet is one of the most important factors that determine health, establishing dietary rules is not an easy task. It is stated that the possible and different diets of different population groups with different lifestyles are effective in this, and also, not only the food eaten, but also the way of preparation and consumption patterns/habits affect the nutritional status. Recently, the concept of “optimal nutrient intake” has evolved and has resonated with scientists and the general public alike. The generally suggested answer to the question of what is “Optimal”, which means “the most suitable” in the Turkish Language Association Dictionary; that diet or specific nutrients lay the foundation for improved physical and mental performance or a longer and healthier life. This concept is very broad. The preferred approach is to clearly define the activity associated with the ingestion of a specific nutrient or given food. The chosen activity must be related to death or disease prevention. In optimal nutrition; “Minimum (minimum) risk of disease, maximum (highest) well-being/health”, therefore, “maximum healthy life” is targeted. Data from epidemiological and clinical studies show that optimal nutrition and lifestyle are effective in the formation of diet-related chronic diseases. For optimal nutrition; consuming a variety of foods, maintaining a suitable body weight, consuming less fat and less saturated fat, reducing daily cholesterol intake, increasing the consumption of whole grain products, dried legumes, vegetables and fruits in the diet, reducing sugar consumption, not going overboard in daily salt and sodium consumption It is necessary to increase fluid consumption, not to smoke, not to consume alcohol, to reduce the amount consumed, to increase physical activity as an active lifestyle increases the quality of life.
Chicken Meat Has an Important Place in Optimal Nutrition Recommendations
Chicken meat; When evaluated in terms of nutritional elements, it is seen that it generally provides lower energy than red meat, contains lower fat, lower saturated fat and cholesterol. In addition, the protein of chicken meat is qualified as a good quality protein source. It is also a good source of vitamin B2, niacin, vitamin B6 and vitamin B12.
Optimal nutrition forms the basis of health in every period of life. Recent developments in nutritional science show that diet has a potential effect not only in the formation and development of optimal health, but also in reducing the risk of chronic diseases such as obesity due to unbalanced nutrition and diet-related cardiovascular diseases, cancer, type 2 diabetes and osteoporosis.
Today, in order to prevent atherosclerosis (hardening of the arteries), to stop its development, to increase the effectiveness of medical and surgical treatment and to prevent the recurrence of the disease, to reduce the consumption of fat, saturated fat, cholesterol, whole milk, yoghurt and cheese, red meat and products, skinned chicken meat and offal. limiting the diet, preferring reduced-fat or non-fat dairy products instead of full-fat dairy products, lean or low-fat instead of fatty meats, therefore consuming skinless chicken, turkey meat and all kinds of fish meat, especially instead of red meat, with low fat and saturated fat must. All age groups can consume skinless chicken meat at recommended levels. Chicken meat; meat, eggs, legumes are evaluated in the group. The recommended daily intake for this group is 2 servings for adults, teenagers, children, and 3 servings for pregnant and lactating women.
Healthy Dinner Plate
One of the most important requirements of a healthy diet is to get enough protein. Nutrition experts recommend a variety of protein sources is to be taken, and in this direction, poultry, meat, fish and eggs, is healthier than red meat and poultry meat in terms of the bioavailability of the protein suggest that with higher values. Healthy protein consumption is also indicated on a Healthy Dinner Plate prepared by various institutions.
In the ways prepared in this context, in the Healthy Dinner Plate prepared jointly by the Harvard School of Public Health and the Harvard Medical School, chicken meat is defined as a source of healthy protein.
On a Healthy Dinner Plate, eat “Chicken and turkey meat, fish, beans, hard-shelled fruits (nuts, walnuts, etc.). Limit red meat is included in the statement.
For children, breast milk is the only food that provides all the nutrients at the beginning of their life. Afterwards, life-long varying amounts of nutrients are needed for optimal development, health, and disease avoidance. One of the most important of these nutrients is protein.
The structure of the living cell, which is the smallest part of the body, is protein, and its building blocks are amino acids. Growth; Protein is essential for growth, since it means the proliferation of cells. Most of the body's cells are made of proteins, and these cells are constantly changing and renewing. Therefore, a certain amount of protein is constantly excreted from the body. In this respect, the body does not have a protein store in the sense of energy storage. Only a small amount of spare protein can be stored in the body, which can compensate for short-term deficiencies. If the body cannot get protein, the destroyed cells cannot be regenerated. The source for the formation of body proteins is the proteins contained in the composition of foods. Since the body cannot make protein from carbohydrates or fats, it is imperative to take protein from the outside.
Proteins are large molecules. They are made up of amino acids. Amino acids are the building blocks of body tissues. The human body cannot make some amino acids and has a limited ability to convert amino acids from one to another. There are some amino acids that the body cannot make using other amino acids and must be obtained from outside with food. These amino acids, whose number is accepted as 8 for adults and 10 for children, are called “essential-essential-amino acids”.
The essential amino acid compositions of proteins, which are generally found in animal foods, are suitable for body needs. Proteins with the appropriate ratio of essential amino acids are taken into the body without much loss in the digestive system, and since all amino acids are together, these amino acids combine to become body protein easier and faster.
Most of the protein taken from chicken, turkey, red meat and fish, milk and products can also be converted into body protein. They are considered good quality protein sources. Most of the protein contained in these meats can be converted into body protein and its digestibility is 91-100%. For this reason, the protein of these meats is characterized as a good quality protein source. Protein requirement is high during the growing period. Since the growth of body tissues requires continuous protein synthesis, it is imperative to provide the highest quality protein that can be converted into body tissue most rapidly during the growth period. For this reason, good quality protein sources such as chicken meat have an important place in children's nutrition.
Today, diet-related chronic diseases; It is stated that it is the main cause in 60% of deaths and 46% of diseases. It is predicted that 71% of the total deaths in developing countries in 2020 will be due to ischemic heart diseases, 75% will be due to stroke and 70% will be due to diabetes. In the world, 1 billion of adult individuals are slightly obese and 300 million of them are clinically obese. There are currently 150 million people with diabetes in the world, and this number is expected to double by 2025. The prevalence of type 2 diabetes is increasing in adolescents and young people. The risk of death in individuals with diabetes is 1.5-2.5 times higher than in healthy individuals.
One third of the total deaths (15.3 million) in the world are due to cardiovascular diseases.
The cause of 80% of premature coronary heart diseases; unhealthy diet, sedentary life, smoking.
Cholesterol; It is a key component in the formation of atherosclerosis. High cholesterol increases the risk of ischemic heart diseases, ischemic stroke and other vascular diseases. High cholesterol causes 56% of global cerebrovascular diseases and 56% of global ischemic heart diseases. In total, 7.9% (4.4 million) of deaths worldwide are due to high cholesterol. It is estimated that cancer cases will increase by 73% in developing countries and 29% in developed countries between 2000 and 2020. 30% of cancer cases in developing countries and 20% in developed countries are due to diet. For these reasons, it is necessary to pay attention to the nutrition and lifestyle of the individual in order to prevent atherosclerosis, to stop its development, to increase the effectiveness of medical and surgical treatment and to prevent the recurrence of the disease. For this, to reduce the consumption of fat, saturated fat and cholesterol, to limit whole milk, yogurt and cheese, red meat and products, skinned chicken meat and offal in the diet, instead of full-fat dairy products, reduced-fat or fat-free dairy products, fat-free or non-fat dairy products instead of fatty meats. For this reason, it is necessary to prefer skinless chicken, turkey meat and all kinds of fish meat with low fat and saturated fat instead of red meat.
4 essential nutrients in old age should be eaten every day
Hacettepe University Faculty of Health Sciences Nutrition and Dietetics Department Retired Lecturer Prof. Dr. Ayla Gülden Pekcan stated that it is of great importance for the elderly to consume the four food groups in sufficient and balanced amounts every day. Pekcan suggested that the elderly should consume products in the "milk and dairy products", "red meat, chicken, fish, eggs, legumes, oilseeds, fresh vegetables and fruits, and "bread - cereals" groups every day.
Experts emphasize that the energy requirement in the elderly is lower than in the adult period due to the decrease in physical activity, while emphasizing that nutrition is very important in terms of preventing many diseases in this period.
Stating that obesity or weakness, muscle tissue loss, nutrition-related chronic diseases, osteoporosis and bone fractures, vitamin and mineral deficiencies are common nutritional and health problems in the elderly, Hacettepe University Faculty of Health Sciences Nutrition and Dietetics Department Retired Lecturer Prof. Dr. Ayla Gülden Pekcan gave the following information: “Providing adequate and balanced nutrition in old age, taking the necessary nutrients into the body, preventing the formation of chronic diseases related to nutrition, protecting, improving and developing health and increasing the quality of life are important. Many factors such as physical, disease state, psychological and social changes seen with aging, decrease in taste and smell, tooth loss, loss of appetite, digestion of food and decrease in absorption of nutrients can adversely affect nutrition.
Pekcan summarized the nutrition of the elderly as follows: “For the elderly, -15% of daily energy comes from protein, 0.8-1.0 grams of protein per kilogram of body weight is taken, and protein is provided from good quality sources (chicken, red meat, fish, eggs, milk and dairy products). required. Dietary fat intake should be 25-30% of energy and carbohydrate intake should be 55-60% of energy. It is of great importance that elderly individuals consume adequate and balanced amounts of four food groups every day. Four food groups; Chicken, red meat, fish, milk and dairy products, eggs, legumes, oil seeds, fresh vegetables and fruits, bread and cereals (whole grain, bulgur, rice, pasta, etc.).”
Pekcan said, “Chicken meat is important in meeting the increasing protein needs of the elderly. It is a healthy choice for individuals with chronic diseases, especially when the skin is separated and the saturated fat content is lower than red meat. Chicken meat is a good source of some vitamins and minerals (iron, zinc, phosphorus, magnesium, B1, B6, B12, niacin). Vitamin B12 in the elderly is very important in terms of cognitive functions (prevention of forgetfulness) and prevention of anemia. Being a good source of iron and zinc, it helps to prevent the deficiency of these minerals. Consuming chicken meat, which is easy to digest and a protein source, at least 2-3 times a week is a good option for a healthy diet in the elderly.
Hacettepe University Faculty of Health Sciences Nutrition and Dietetics Department Retired Lecturer Prof. Dr. Ayla Gulden Pekcan
Speaking within the scope of the 'World Heart Day', which is celebrated on September 29 every year in order to raise awareness about heart diseases and stroke and to increase awareness about protection from these diseases, Prof. Dr. Sevinç Yücecan says, 'We have an opportunity today to prevent the risks of heart disease and stroke in the future.' On the World Heart Day, declared by the World Heart Federation (WHF), with the official support of the World Health Organization (WHO) and the United Nations Educational, Scientific and Cultural Organization (UNESCO); warns parents... World Heart federation officials, who stated that families have a great responsibility to act consciously about children's heart health, said, “Help children to take action for a healthy heart, be a good role model: The best way to influence your child's behavior. is to be an example to them. You don't have to be perfect all the time, but when children see that you are trying to eat right and do physical activities, not using tobacco products... It will enable them to emulate your efforts. This way, you will be sending the message to your children that being healthy is important to your family.”
Every year, 17.1 million people die worldwide due to heart diseases and stroke. Experts on the subject announce to the whole world that at least 80% of premature deaths due to heart disease and stroke can be prevented by controlling the main risk factors such as unhealthy diet and lack of physical activity.
Prof. Dr. Sevinç Yücecan
Nutrition and Dietetics
Noting that choosing chicken meat while dieting is a positive behavior in a healthy diet, Prof. Dr. Gülden Pekcan said that chicken meat helps to lose weight.
Stating that adequate and balanced nutrition is of great importance for sustaining life, physical growth, mental development, performance, productivity, health and well-being, Hasan Kalyoncu University Faculty of Health Sciences Department of Nutrition and Dietetics lecturer Prof. Dr. A. Gülden Pekcan, written to lose weight by eating healthy; It is necessary to consume daily recommended amounts of milk and products, meat and products, eggs and legumes, fresh vegetables, fruits and bread (whole grain) and cereals.
Nutrition Should Be Individualized
Expressing that nutrition should be specific to the individual, Prof. Dr. Pekcan said, "An individual's age, gender, physical activity level, physiological status (pregnant or lactating), nutritional habits (meal pattern, skipping meals) and food preferences are different from each other. Based on these conditions, the individual should be provided with adequate and balanced nutrition. Nutrition The situation should also be planned according to the socioeconomic level, cultural structure, environmental and geographical conditions of the individual, the possibilities of preparing and cooking foods, the status of illness, and the use of drugs.
Chicken Meat Helps Lose Weight
Stating that choosing chicken meat while dieting is a positive behavior in healthy nutrition, Prof. Dr. Pekcan said, "Chicken meat is a good option for people with body weight because its nutrient pattern is balanced, contains good quality protein, low fat content, and is a good source for some vitamins and minerals. It is indispensable for the diet of pregnant and lactating women. The nutrient pattern is balanced, "It helps with weight loss," he said.
We Should Separate the Skin of the Chicken and Consume it
Stating that there are some principles that people who want to lose weight should pay attention to when consuming chicken meat, Prof. Dr. Pekcan said, "The white meat of chicken should be preferred. Its energy content is lower than that of red meat. By separating the skin, the fat content and therefore the amount of energy are reduced. Oil should not be added or fried while cooking chicken meat. Grilling, baking in the oven, boiling methods should be applied. Chicken meat with vegetables should be used. Cooking it together or eating it with a salad will both increase the variety of nutrients and contribute to the reduction of energy in the diet. Consumption of chicken meat at least 2-3 times a week is a good option and it should definitely be recommended, "he said.
Food Poisoning Increases in Summer
Stating that some health problems occur with the increase in temperature and humidity in the summer months, Prof. Dr. Pekcan said, "Body temperature increases due to the increase in temperature and humidity, and body work tries to adapt to these conditions. With the effect of increasing temperatures, water and mineral loss occurs from the body with increased sweating. As a result, health problems such as dizziness, nausea, and fainting can also be seen. "There can be a decrease in the desire to consume food. The incidence of diarrhea increases, especially in infants and children, in the summer months. The risk of deterioration of food in hot weather increases and food-borne poisonings are common," he said.
Tips for Losing Body Weight in Summer
Pointing out that it is possible to lose body weight by eating healthy in the summer months, Prof. Dr. Pekcan made the following warnings:
"Increasing physical activity also contributes to weight loss. Breakfast is an important meal and should not be skipped. Instead of drinks containing caffeine, herbal teas such as milk, fruit juice, linden, and clear tea with lemon should be preferred. Ayran will be a beverage that can be preferred at every meal. 5 portions of vegetables and fruits should be consumed.When cooking meals, healthy cooking methods such as boiling, grilling, cooking in its own juice or in less water should be applied instead of frying and roasting.
Grilled chicken (especially skinless white meat) is an option that can be preferred with salad. Care should be taken to consume fibrous foods such as whole wheat bread, pasta and bulgur instead of pure sugar and sugary foods, which are simple carbohydrates. Instead of high energy pastries, milk desserts, fruit or fruit desserts, and desserts such as ice cream should be preferred.
At least 2-2.5 liters (12-14 glasses) of water should be drunk every day, and beverages such as milk, ayran and fruit juice should be preferred instead of coffee, tea and carbonated drinks to meet fluid intake. It is of great importance to benefit from the sun in the summer in meeting the need for vitamin D. Vitamin D deficiency is seen as a common problem. It is known that obesity problem increases in vitamin D deficiency, and obesity can cause vitamin D deficiency.
Hasan Kalyoncu University, Faculty of Health Sciences, Department of Nutrition and Dietetics. Dr. A. Gulden Pekcan
People with diabetes should not miss skinless chicken meat from their diet.
The experts of the Healthy Chicken Information Platform emphasized that it is important to acquire healthy eating habits throughout life in order to control blood sugar in the treatment of diabetes, within the scope of "World Diabetes Day". Stating that the individual's learning to eat adequate and balanced nutrition is the basis of a healthy life, the experts pointed out that protein-rich chicken meat should not be excluded from the nutrition plans.
Adequate and balanced nutrition by acquiring the right nutrition habits helps individuals to complete their growth and development, to be protected from diseases and to lead a quality life. It is also of great importance in minimizing health problems related to nutrition, vitamin-mineral insufficiency and similar nutrition.
STBP experts, who made a statement on the subject within the scope of 14 November World Diabetes Day, announced that protein, which has an important place in nutrition, is also of vital importance in the nutrition of patients with diabetes.
Chicken meat, which is a protein store, has a critical role in preventing diabetes.
Speaking on the occasion of World Diabetes Day, the experts of the STBP Advisory Board emphasized that the consumption of meat, especially chicken, significantly reduces the risk of heart attack, and made the following assessment: “Diabetes does not affect the individual's need for basic nutrients at all. With the nutrition plan, it is ensured that the energy and nutrient needs, which vary according to individual characteristics, are met from various foods in a way that ensures adequate and balanced nutrition. Protein source, which has an important place in our diet, has a great impact on our health. In particular, individuals with diabetes prefer low-fat or non-fat dairy products, lean meat, skinless chicken meat, which will undoubtedly reduce the total fat, saturated fat and calories contained in this group. In a healthy eating plan, -20% of the daily energy should be provided from proteins. At this point, we recommend that individuals include protein-rich chicken meat in their diet for meat group preferences. Chicken meat, which is a healthy protein store, has an important place in the prevention of diabetes and especially in the developmental period of children and in the nutrition of expectant mothers. Being heart friendly, it significantly reduces the risk of coronary heart diseases. The vitamins in its content support the development of the body and the protection of the immune system for all age groups. Chicken meat, which is an easily digestible and easily digestible food due to its short fiber, is among the frequently preferred foods due to its hot and cold consumption option and its practicality.
About World Diabetes Day:
World Diabetes Day is held every year on 14 November, in memory of the birth anniversary of Fredrick Bantig, who discovered insulin in 1921 and made it possible to treat millions of patients with diabetes. World Diabetes Day, which has been organized since 1991, is attended by more than 150 member organizations of the International Diabetes Federation from 125 countries of the world. Various activities are organized to enlighten the public in terms of the causes, symptoms, treatment and organ damage of diabetes. Diabetes and diabetes-related health problems have an important place in our country. World Diabetes Day, celebrated on November 14 every year, is the leading awareness campaign of the diabetes world.
“Regular exercise or sports in children and young people strengthen the muscles. Increases stamina. It strengthens bones. It reduces the risk of fracture. It protects against obesity. It improves blood pressure. It reduces the risk of cardiovascular disease. Regulates appetite. It gives a good eating habit. It supports growth-development. It makes them feel good. Improves body shape and appearance. Increases self-confidence. It increases school success. It improves social relations. It enriches the circle of friends. It improves their quality of life. Healthy nutrition, which is important in every period of life, has a special importance in childhood and youth. Healthy nutrition for children begins in the womb and continues until the 20s.
For all these reasons, Garipagaoglu underlined the importance of age-appropriate nutrition for children and youth, especially children and young people who do sports, and said, “Children and young people who do sports should consume enough energy and nutrients according to the type, frequency, duration and intensity of exercise based on the principles of healthy nutrition. They should take it,” he said.
Nutrients are only taken into the body through the consumption of nutrients.
Nutrients are taken into the body only by consuming food. Food variety is very important in a healthy diet. Because foods are different in terms of the nutrients and amounts they contain. Some foods are rich in vitamin A, some in vitamin C: others are rich in calcium or iron. Some foods are rich in protein, some are rich in fat: others may be poor in all these nutrients.
Prof. Dr. Garipagaoglu also gave information about the importance of protein-based nutrition for muscle development in children and young people who regularly do sports.
Prof. Dr. Garipagaoglu said, “Proteins, which are defined as essential elements for living beings, form the structure of the cell, which is the smallest part of the body. Growth occurs by the proliferation of cells. Therefore, proteins are essential nutrients for growth. The daily protein requirement is 1.1 g/kg for normal healthy children. Although it varies according to the type, frequency, duration and severity of the exercise they do, 1.2-1.6g/kg of protein is recommended for children who do sports.
Proteins are made up of small molecules called amino acids. It is known that there are more than 20 amino acids in natural proteins. A protein can contain different types and numbers of amino acids. Some amino acids are made in the human body, while others cannot. 8-10 amino acids that cannot be made in the human body are known as "essential amino acids". Animal-based foods such as chicken, turkey, meat, fish, eggs, milk, yogurt, cheese are rich in essential amino acids. Because of these contents, foods of animal origin are considered as “quality protein”. Plant-based foods contain a limited number of essential amino acids. For this reason, it is recommended to consume foods of animal and vegetable origin together in order to provide a balanced diet. E.g; such as chicken sandwich-ayran, beans-rice-tzatziki, meatballs-pasta-ayran.”
Emphasizing that children and young people of growing age should consume adequate amounts of foods of animal origin, known as quality protein, containing essential amino acids, he gave the following information:
As animal-derived protein:
For school age children
From the dairy group: 2-3 glasses of milk, yogurt (400-600g.)
From the meat group: 2-3 meatball sizes (60-100g
From the dairy group: 3-4 glasses of milk, yogurt (600-800g)
From the meat group: 3-5 meatball sizes (100-120g) chicken, turkey, meat, fish are recommended.
For muscle development in children who do sports, a high-quality and intense protein diet is a correct and common practice. The nutrition of children and young people who do sports is completely based on the principles of healthy nutrition. Nutritional characteristics are not different from other members of the family. However, the type, frequency, duration and intensity of the exercise requires special attention in nutrition.
Although it varies according to the type, frequency, duration and intensity of the exercise, it is recommended to consume one portion of each from the milk and meat group. The amount of protein can be increased in exercise-related injuries and their treatments. The protein increase is always accompanied by the carbohydrate increase.
It is very important for children and young people who do sports to have strong muscle tissue and glycogen stores for their sports performance. For this reason, it is recommended that children and young people who do sports choose the foods they consume at meals in a way that represents the 4 food groups and consume them in sufficient quantities.
Professor at Fenerbahçe University, Faculty of Health Sciences, Department of Nutrition and Dietetics, Prof. Dr. Muazzez GARIPAGAOGLU
Stating that protein deficiency in children weakens the immune system, Prof. Dr. Rasit Vural Yagci said that the child with low immunity will be sick frequently and have to live like this. Prof. Dr. Yagci stated that a 1-year-old child should take 12 grams of protein a day to grow.
Ege University Faculty of Medicine, Department of Pediatrics and Pediatric Gastroenterology Faculty Member Prof. Dr. Rasit Vural Yagci made a statement on the importance of protein in the development of the child. Noting that protein is the building block of the body, Prof. Dr. Yagci said, "Protein is a must for nutrition in order to maintain tissue integrity that is worn out or disrupted by disease and to maintain it in a healthy way."
A Child with Low Immunity Will Be Sick Often
Stating that in order for the growth and development of children to be healthy, protein needs should be met meticulously. Dr. "Protein deficiency causes mild weakness and severe physical development retardation in children. Since children have low or very low immunity, they get sick very easily and frequently and generally have to live with these diseases, which is undesirable," said Yagci.
A 1-Year-Old Should Get 12 Grams of Protein a Day
Emphasizing that a 1-year-old child should take 12 grams of protein a day to grow, Prof. Dr. Yagci said, "The protein requirement in healthy children varies slightly according to age, but it is usually 1-1.2 grams. That is, the minimum protein required for the growth of a child who weighs 10 kilograms at the age of 1 is 10-12 grams per day."
1/3 of the protein needs should be of vegetable origin and 2/3 of it should be of animal origin.
Listing foods rich in animal proteins and vegetable proteins, Prof. Dr. "Animal proteins are white and red meat, poultry eggs, milk and other dairy products. Herbal ones are proteins found in legumes and cereals," said Yagci.
What is the Contribution of Chicken Meat to Nutrition?
Emphasizing that the amino acids that make up the proteins of chicken meat and eggs are very similar to the amino acids that make up the protein of breast milk, Prof. Dr. Yagci said, "For this reason, eggs are the most valuable protein after breast milk. Chicken and eggs are the cheapest and easily accessible protein sources all over our country. The point to be noted is that these protein sources should be as natural as possible and away from additives that are risky for human health."
Breastmilk is a Good Tool to Build a Child's Taste
Stating that if the tastes and smells in foods are consumed by the mother during pregnancy and puerperium, the child will remember these smells and tastes after 6 months and will accept these foods more easily. Dr. Yagci said:
"Taste and consistency are important for the child's taste. Oil to be used in addition to taste (other than butter and olive oil is not recommended), spices such as cumin and cinnamon can help sweeten the dishes. However, salt and sugar should be avoided. For example, children accept the meatballs first and then the chops. These are minced meat, It can be soup with meat puree, tandoori or pot dishes. White and red meat can be oven, grilled or boiled, but it should be careful not to burn. Pieces of meat alone may be difficult to chew and swallow before school age. If the taste and odors in the food are consumed by the mother during pregnancy and puerperium, the child is 6 years old. "After a month, he remembers these smells and tastes and accepts these foods more easily. In other words, breast milk is a very good tool in creating a healthy palate in the child."
Ege University Faculty of Medicine, Department of Pediatrics and Pediatric Gastroenterology Faculty Member Prof. Dr. Rasit Vural Yagci
With the arrival of autumn, the questions of how we can protect our weakened body resistance and how we can take precautions against diseases started to come up again. Experts on the subject say that chicken broth is a very rich source of amino acids, which are necessary for the growth and repair of cells in the human body, and that it protects the body against diseases that are frequently encountered during seasonal transitions.
In the autumn months, when the cold weather starts to make itself felt, everyone from seven to seventy is afraid of getting the flu. Since seasonal changes cause some changes in human metabolism, it invites many other diseases such as fatigue, muscle, shoulder, back and neck pain, mental problems, which weaken the body's defense mechanism, and as a result, it increases the risk of catching a cold. Emphasizing the importance of a healthy and strong diet in autumn and winter in order to prevent these diseases, specialist doctors are in agreement that chicken broth soup, which is very rich in minerals, relieves joint pain and helps to relieve body malaise.
Chicken broth, which has been known as a source of healing for centuries, is a very rich food in terms of amino acids, which are essential for the growth and repair of cells in the body. Vitamins B2, B6 and B12 in it provide the fulfillment of body functions such as muscle, nervous system, growth and development, digestion and development of the immune system. Vitamins B2, B6 and B12 in chicken meat consumed by boiling pass into the cooking water and this water becomes rich in nutritional value. Chicken broth soup, which both warms us and protects our body with the minerals in it, is also effective in opening the sinuses and regulating breathing.
Chicken meat, which protects both stomach and heart health with its nutritional value and quality, positively affects human health. Experts on the subject are of the opinion that chicken meat can be flavored with healthy spices as well as different cooking methods and product variety. Experts agree that chicken meat, which appeals to everyone's taste with its wide range of products, is both a healthy and delicious choice if it is well processed with various spices and healthy sauce choices.