The end of winter and the onset of the first days of spring have long been associated with a feeling of fatigue and drowsiness for many of us, with a cold or exacerbation of chronic diseases returning so inopportunely. And if you take into account the deterioration of the skin, hair and nails (not to mention a few extra centimeters on the hips or waist), the picture becomes completely depressing. What products should be included in our spring menu in order to deal with these problems as quickly as possible? Let's find out together with estet-portal.com about the features of the diet for this period in order to meet spring in good health and good mood.
Beef: will serve as a complete protein source
Lean beef, boiled or baked — an excellent source of proteins that our body needs not only as part of the spring menu, but throughout the year. This type of meat contains a sufficient amount of L-carnitine — a substance involved in the processes of lipid metabolism, which has a beneficial effect on the normalization of metabolic processes and immunity. Let's also not forget that it is from beef that the body most actively absorbs iron, which is necessary to prevent iron deficiency anemia.
And of course, beef — meat that is digested for a long time, providing us with a long-lasting feeling of satiety and saving the figure from spontaneous snacking. Eat a slice of baked beef with vegetable salad for lunch — and you can continue an active working day without thinking about high-calorie cakes or fried pies.
Sea fish: a source of phosphorus and omega-3
Continuing the topic of the protein component of your spring menu, let us remind you of the need to include various varieties of sea fish in your diet. Meat of oceanic fish — delicious dietary product, it contains:
· sets of valuable vitamins, including A, E, B6 and B12, D;
· the most important macro and microelements for us — potassium, magnesium, phosphorus, selenium, iodine;
· omega-3 polyunsaturated fatty acids.
Fans of low-fat products will benefit from knowing what exactly oily fish — herring, mackerel, halibut, salmon — will help to fill the lack of omega-3, which are involved in the synthesis of cell membranes and steroid hormones, affect the intensity of fat breakdown, and also prevent the development of certain malignant neoplasms and strengthen the immune system.
Fish is delicious in any form, but if you are in a relentless struggle with extra pounds, cook it for a couple, in the oven or on the grill.
Fermented milk products: guarding the immune system
Fermented milk products: kefir, natural yogurt, curdled milk, acidophilus contain lacto and bifidobacteria in abundance, the lack of which can affect the strength of the immune defense. By spring, the microflora of our intestines needs to improve — especially if during the winter we had to be treated with antibiotics.
Well, besides, dairy products — it is a source of calcium, necessary for our bones, teeth and normal blood clotting.
Since only absolutely fresh dairy products will bring undoubted benefits, it makes sense to cook them at home, from fresh milk and a special starter culture.
For those who dream of amazing selfies during the beach season, a glass of homemade yogurt is recommended as an evening snack, to which a spoonful of bran is added: fiber activates peristalsis and helps to improve the functioning of the gastrointestinal tract, and B vitamins will take care about the condition of the skin, hair and nails.
Vegetables and root crops — the basis of the spring menu
Nutritionists strongly recommend that eating vegetables and root vegetables be the basis of your spring menu. With the onset of warm days, the energy consumption of the body decreases, and therefore it is better to replace pasta and rich pastries so dear to our hearts with light vegetable dishes. They may not already have so many vitamins, but some are rich in fiber, which stimulates the intestines. In addition, even in spring, vegetables contain many minerals necessary for our health.
For those who do not like or do not have the opportunity to conjure over culinary masterpieces for a long time, there is an excellent compromise option — frozen vegetable mixes. Frozen vegetables and fruits retain a lot of vitamins, and besides, they are easy to prepare.
Ode to sprouted cereals: cheap and effective
One of the cheap and affordable, and most importantly, guaranteed opportunities to enrich your spring menu with vitamins — use of sprouted grains in the diet. It is in the spring, when it is still far from the onset of seasonal, outdoor vegetables, that we have the opportunity to use various types of germinated cereals. You can germinate a wide variety of grains: wheat, oats, buckwheat, flax, oats or corn. Sprouted grain contains a unique complex of vitamins (including vitamins A, C, E and group B), many valuable mineral and biologically active substances, proteins, fats, simple and complex carbohydrates, and fiber. Sprouted cereals in the spring menu can become a powerful biological for us a stimulant that can restore shaken immunity and activate metabolic processes.
Grins for sprouting are purchased from pharmacies or specialized stores to avoid eating a product treated with a toxic pest control preparation.
The grain is washed, sorted, poured with a small amount of water and covered with a loose cloth (for example, gauze). The grain is considered ready for use when the length of the sprout reaches 1-2 mm. You can use it to make salads or add it to various dishes.
Spinach in the spring menu: vitamins for beauty and health
Of course, with the approach of spring, we want to see various types of leafy greens on the table as often as possible. Spinach — one of the earliest leaf crops, its juicy dark green leaves are a real treasure for the body during the spring hypovitaminosis. Spinach contains vitamins A, C, E, groups B, P, PP. In addition, this product is rich in coarse dietary fiber, and in terms of vegetable protein content it is second only to legumes. And it also contains iodine, the deficiency of which will certainly affect well-being. The special advantage of spinach — its culinary versatility. You can add it anywhere: salads, soups, pastry fillings.
Fruits and berries — nice and healthy dessert
The coming of spring — a great reason to include a sufficient amount of fruits and berries in your spring menu. Among the fruits in the spring, the most useful will be various types of citrus fruits — it is they who will supply the body with a sufficient amount of vitamin C, which will provide the necessary support for a weakened immune system. Not only fresh, but also dried or frozen fruits and berries will be useful, which are suitable for making delicious and healthy vitamin desserts.
Do you want to get the most out of fruits and berries? Then try to eat them without mixing with other foods, use as a low-calorie snack. Healthy eating in the spring — this is a harmonious combination of products that provide the body not only with the necessary amount of proteins, fats and carbohydrates, but also with vitamins that energize us. When shaping the diet, supplement it with herbal or green tea, which will invigorate without depleting your body's resources. More interesting information on healthy eating can be found on the website estet-portal.com.
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