Eating in the winter: the rules of a healthy diet
Winter is a rather difficult year for our organism, when natural immunity is already significantly weakened, and seasonal diseases are attacking us with renewed vigor. But to withstand ailments, to keep healthy hair, skin and nails in winter is quite real, for this you should eat properly. What good is it to eat in the cold season, and how can one or another food affect our health?
Features of the winter diet
In winter, when frost and heating dry the skin, the immunity is weakened, it is necessary to ensure the body’s heat exchange and prevent the dehydration of cells. Therefore, nutrition should be balanced and include the following components:
Squirrels Without proteins in winter, a person becomes vulnerable to many infections. Proteins maintain muscle tone, allow you to stay strong and healthy throughout the winter. It is necessary to consume both vegetable and animal proteins, which can be obtained from legumes, soy, cheese, eggs, fish, meat (preferably low-fat varieties). Sour milk products also contain a lot of protein, in addition, they are easily digested by the body. Protein in winter is required 70-100 g per day.
Fat At least 30 grams of fat should be eaten for a day, one third of which should be fats of animal origin. The most useful vegetable fats are olive, soya and corn oil.
Carbohydrates You can not refuse yourself and in carbohydrates in winter, but you do not have to eat pastries or sweets (fast carbohydrates), and cereals (porridge, sliver bread, etc.).
Vitamins In winter, to stay healthy, you should eat up to 5 different vegetables and fruits per day. A very useful winter vegetable is pumpkin. You can use frozen billets, cook compost, fruit salads, salads. It is best to freeze berries that contain vitamin C that protects from colds for the winter. This is sea buckthorn, currant, grass, cranberries, wild rose.
Many vitamins are found in dried fruits: in dried apricots, prunes, raisins, dried pears and apples. In winter it is recommended to eat them as an independent dish, and also to mix with walnuts and honey.
The best fruits in the winter are citrus fruits, the longest stored vitamin C. Also, this vitamin is in sauerkraut, which also contains lactic acid, vitamin K, vitamins of group B.
Vitamins A and E are needed in winter to protect the skin from wind and frost. Vitamin A is a lot in carrots, which is especially well-absorbed during the cold season with fats: with sour cream, cream or vegetable oil. Unrefined oils contain vitamin E.
In winter, due to lack of sun, the body feels a significant deficiency of vitamin D. Its a lot in oily sea fish, eggs, dairy products, cod liver. These foods are recommended when outside winter.
Minerals Without sufficient minerals, a person feels weak, loses natural vitality and beauty. They are rich in dried fruits, various types of cabbage, olives, nuts, sunflower seeds, pumpkin, figs, legumes, avocados, potatoes, seaweed, eggs, meat, sour-milk products.
In winter it is better to eat more hot dishes. These are soups, porridges, vegetable ragas, compotes, teas. They help to warm up and keep the body in tone.
In the cold season, many people want to eat high-calorie foods. However, you should limit yourself to this, because the winter will end soon, and overweight, accumulated in a few months, will not go away. In general, healthy, balanced nutrition in winter is not much different from ordinary, just fresh vegetables and fruits are partially replaced by frozen or canned, from which you can cook a lot of useful and nutritious dishes.