Pre-Marriage Nutrition Plan

The expected day is approaching... The expected day is approaching... The day you've been dreaming of for years is almost here and you are doing your best to make everything go perfectly. Well, do you give yourself the necessary importance in this rush? There is very little left and you are doing your best to make everything go perfectly. Well, do you give yourself the necessary importance in this rush?

The premarital period is a time when many women want to fast diet. In this period, it is very important to set an accurate and applicable target. Decide what weight you want to be on your wedding day and plan accordingly. You need 1 week for every kilogram you want to lose. If you want to lose 10 kg, you should start the diet at least 2 months ago. However, in addition to diet, your immune system must be strong in order to cope with marriage preparations and stress. In general, it is normal to experience loss of appetite in the last 1-2 days before the wedding and on the wedding day , as the excitement reaches its peak in brides . However, on the wedding day, make sure you consume milk, yogurt, vegetables, fruits, animal protein and balanced carbohydrates every day, and do not do unhealthy weight loss diets. However, a preparation supported by exercise allows you to look gorgeous in a wedding dress with a fitter body. Let's review the vitamins and minerals needed before the wedding and to repair your body, which is worn out during the hustle and bustle, and let's take care to eat rich in these nutrients.

Vitamin A: Protects our skin and skin. Our richest sources of vitamin A; carrots, apricots, red peppers, dark green and yellow vegetables, eggs, milk and dairy products.

Vitamin E: It regulates blood circulation and prevents skin aging. The best sources of Vitamin E; wheat germ, soybean curd, vegetable oils, hazelnuts, B Brussels sprouts, leafy greens, spinach, enriched flour, bran, cereals and eggs.

Vitamin C: It increases the resistance of our body and beautifies the skin. Vitamin C is really needed during this period. Our rich sources of vitamin C; kiwi, parsley, rosehip, cucumber, turnip, red pepper, green pepper, dark green leafy vegetables, cauliflower, broccoli, citrus fruits such as orange, lemon, grapefruit, tomatoes, strawberries, cranberries, blackberries, potatoes and other vegetables and fruits .

Vitamin B2: In addition to strengthening our immune system, it helps to renew it by protecting it from serious external factors. The best resources; meat, milk, eggs, yogurt, green leafy vegetables, legumes and yeast.

Vitamin B3: Provides a healthier-looking skin development and healing of canker sores. The best sources of vitamin B3; fish, lean meat, wholemeal flour products, wheat germ, eggs, roasted peanuts, poultry white meat, avocado, dates, figs and prunes.

Vitamin B6: It is necessary for the production of serotonin, also known as the happiness hormone among the people. When vitamin B6 is taken less, symptoms such as depression and exhaustion may occur, since enough serotonin cannot be produced. The best sources of vitamin B6; chicken breast, eggs, rice, soybeans, oats, hazelnuts, peanuts, bananas, chocolate (we prefer dark), potatoes, avocados, dried fruits and salmon.

MINERALS

Calcium: It is one of the most important supporters of our body. It is one of the most important minerals that women, especially expectant mothers, should pay attention to. Because the strengthening of bones and teeth is directly proportional to the amount of calcium taken, and it is very important for muscles and nerves. Sources; milk-dairy products, molasses, hazelnuts, peanuts, green leafy vegetables, legumes.

Magnesium: It is a mineral that has a very important role in body health. It helps in stress and difficult conditions. loss of appetite,

Depression can cause muscle weakness and occasional blackouts. During this period, it is absolutely necessary to pay attention to its consumption. Sources; nuts, legumes, green leafy vegetables and grain products.

Iron: It is formed thanks to hemoglobin, iron, which enables the blood to distribute oxygen to the body. Periods of menstruation and pregnancy, iron in the body

one of the factors that reduce the level of Insufficient iron intake causes anemia. Sources; red meat, dried

fruit, egg yolk and green leafy vegetables.

Zinc: Zinc is a mineral needed for the healthy functioning of the immune system. Zinc deficiency will make the body immune to infections and also weaken the senses of taste and smell. Sources; red meat, eggs, seafood, beans, peas and nuts.

Hope you shine brightly at your wedding ……

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