The right food will help keep your spirit and body healthy during the damp and cold season. Unfortunately, not everyone manages to make the right diet in winter, because it is much more difficult than in the warm season, when you can constantly feast on fresh fruits and vegetables. We have collected tips from nutritionists on winter nutrition and are ready to share with you the secrets of health in the frosty season.
Eating rules in winter: how to maintain beauty and health in the cold
Soup instead of steak
As soon as the thermometer drops to zero, the body goes into a panic, trying to put off fat reserves before the long winter. But we are not hibernating bears, so we will try to direct our appetite in a peaceful direction. No matter how much you want a thick fried steak, remember that addiction to abundant meat food leads to metabolic disorders.
Instead of pork and other heavy meats, we switch to lighter foods that will provide the body with protein:
- rabbit;
- bird;
- fish;
- lentils;
- peas;
- oatmeal;
- beans;
- buckwheat.
And we are not too lazy to prepare soups that will not overload the stomach and help to warm up. It is light soups that should become the basis of nutrition in winter.
To strengthen immunity, we introduce at least two servings of fermented milk products rich in prebiotics into the daily menu.
And the need for cakes and sweets is satisfied by such products:
- honey;
- dark chocolate;
- dried fruits;
- nuts.
But you shouldn't get carried away with them, as these products are quite high in calories.
Iron Argument
Iron deficiency in the body can cause a decrease in the level of hemoglobin in the blood. Cells are less supplied with oxygen, resulting in fatigue, a feeling of weakness, an inability to warm up.
Therefore, be sure to introduce iron-containing foods into the diet:
- mussels,
- liver,
- shrimp,
- apples with skin,
- eggs.
By the way, winter varieties of apples, in addition, also contain a large amount of vitamin C, which is indispensable for maintaining immunity. In addition to them, tangerines and oranges do an excellent job with this task. But most of all vitamin C is in kiwi. One fruit contains up to 250 mg of vitamin C, which is equal to two daily minimum norms for a person.
Drip
In cold weather and low humidity, the body's water consumption decreases, so the feeling of thirst occurs less often. But without water, metabolism slows down. Therefore, we do not wait until we feel thirsty, but follow the "dropper method": a glass of water every hour. This is much more useful than drinking a large amount of liquid at a time - until the kidneys cope with its excess, the heart will have to work with increased load.
An infusion instead of water
It is very useful in addition to observing proper nutrition in winter to also use rosehip infusion. True, not everyone knows how to brew it correctly. The main wealth of wild rose – vitamin C – very sensitive to high temperature. Therefore, we put 4 tablespoons of fruits in a thermos, pour a liter of hot water (ideally 70 ° C), close it tightly and let it brew for two to three hours. Then we filter the infusion (preferably squeeze the juice from the fruit), add 4 tablespoons of honey and 4 teaspoons of freshly squeezed lemon juice. This amount is enough for four servings of the right and tasty vitamin drink. It can be drunk warm instead of tea or chilled instead of water.
The rules of nutrition in winter will help you stay healthy in the cold season and always feel 100%.
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