How to eat in winter, winter diet. What's good to eat in winter?
For some reason, it was in winter large quantities junk food is consumed. Summer pickles are opening: pickled cucumbers and tomatoes, which go great with fried potatoes, sausages, sausage. And instead fresh vegetables and there are fruits on the table squash caviar And apricot jam. In winter for female body Even dairy products fall into the category of junk food, because they contain fat. And in cold weather, when it is not possible to lead an active lifestyle, it is worth limiting the consumption of cheeses, sour cream, cottage cheese, and especially butter. In summer it is much easier to maintain a constant weight, since thin summer dresses reveal all the imperfections of the figure. It's a different matter in winter, when you can wear a thick sweater and the excess won't be visible.
Ideal winter food
When it's cold outside, absolutely no harmful food is root vegetables, for example, carrots, radishes, turnips. These vegetables are perfectly digested by the body and do not sit in the stomach like an extra burden. In addition to better digestion, salads with these vegetables will give energy to the entire body. Adjust metabolic processes Raw carrots, which contain potassium, magnesium, sodium and calcium, will help your body. Awaken appetite and remove salts heavy metals Radish will help get rid of the body, which is also a valuable source of B vitamins. To replenish vitamin C, you must eat leafy vegetables. Salads made from cabbage, beets, and spinach are very tasty, rich in vitamins and healthy, they stimulate the functioning of blood cells in the body.
Cooking wisely
Unhealthy food may form if used incorrectly even healthy products. When preparing dishes, you need to consider which foods retain vitamins after frying or boiling. There are vitamins that are not resistant to heat, these are mainly vitamins B and C. When boiled and frying, vegetables that contain vitamins A, E, L retain their beneficial substances. In some products, there are more beneficial vitamins in the peel than in the pulp , for example, in cucumbers and apples. But with potatoes the situation is exactly the opposite. Potato peels do not contain any useful substances. It is best to limit your consumption of potatoes in any form during the winter. So, mashed potatoes easily promotes recovery and appearance extra pounds. If you can’t do without potatoes, you can replace them with cauliflower puree. Only a gourmet and the help of smell can distinguish the taste from ordinary puree.
Useful habits
Junk food is any food that is eaten at night. Women need to remember that night attacks from the refrigerator will not help maintain a slim figure. If you feel very hungry, you can drink a glass before going to bed. tomato juice or kefir, and as food you can eat a little vegetable salad without seasoning with mayonnaise. Then your sleep will be stronger and digestion will not be affected, and for breakfast you can eat apple puree or oatmeal with nuts and raisins. You should forget about harmful coffee and wash it down healthy food need to herbal tea with honey or milk. It is very important to drink in winter more liquid, so you can add it to lunches and dinners mineral water, mint tea and plain boiled water with lemon. It is better to exclude packaged juices, since they contain nothing but sucrose, the rest are preservatives.
Snacks on the go
Dry food not only spoils the stomach and gradually unnoticeably pours into an ulcer, but, in addition, it worsens the complexion. If possible, it is always better to devote time to normal healthy lunch with soup. At the same time, the soup should not be rich at all, it should be based on meat broth, on the contrary vegetable soups much more useful. But this does not mean that all women who want to become slimmer and not have problems with cellulite should give up meat broths. There is a trick that will help you enjoy meat soup without gaining pounds. Before you start eating, you should freeze the soup, and then all the fat will remain on the surface, and only useful substances will be preserved in the liquid.
Winter, cold, short daylight hours, lack of sun... And all this stretches for several many months. We get up in the dark and return from work in the dark. The body courageously fights against unfavorable conditions, and yet we are often overtaken by lethargy, drowsiness and even blues.
We are not given the opportunity to completely overcome the hardships of winter - nature is designed in such a way that in winter life activity weakens and fades. But it is entirely within our power to reduce the winter load on the body, to help it and ourselves overcome the dark and cold season with honor and the least loss.
Nothing is more important for health and well-being than correct image life and proper nutrition, not invented. This means that in difficult winter times, more than ever, you need to maintain a positive outlook on things, do not forget about physical activity, and go to fresh air and eat well.
Full winter food
But what is considered complete nutrition in winter? There is a fairly widespread opinion that winter food should be fattier, higher in calories, and there should be more of it. There is a healthy grain here - you really shouldn’t starve in the cold, and there should be plenty of calories. But it's all about balance, as always: good nutrition- this is first of all balanced diet with certain seasonal adjustments.
The calorie content of winter food should be higher than that of summer food. This is achieved by increased consumption of fish, poultry, and meat dishes, which contain “heavy proteins.”
In terms of nutritional value and calorie content, these dishes are complemented by the well-known and beloved lard. One or two pieces good lard even nutritionists recommend it per day. Because lard is a winter warming food. It also contains polyunsaturated arachidonic acid, necessary for the heart muscle.
Focusing on calories and proteins does not mean that you have to eat meat, fish and lard from morning to evening. Not at all. Fish, red meat, and chicken should be present in the diet, alternating with each other, almost daily, but in no case should they displace many other foods. For example, “meat” proteins do not serve as a replacement for milk proteins, so they must be combined.
Of course, you can’t do without carbohydrates in winter. Excluding them from the diet threatens to weaken the immune system and make it easier to catch colds. viral diseases. Energy-intensive foods, such as bread, cereals and various grains, are best consumed in the first half of the day, and protein food- meat or fish with vegetables, as well as dairy products - in the second. The complex effectively restores general tone and energy status of the body, has an anti-inflammatory and tonic effect, increases the body's resistance to infections. Recommended as a preventative and strengthening remedy during the season colds, effective at the first signs of colds and flu. It will ease your condition during illness, help you cope with the disease faster and avoid complications. Supports functions respiratory system. Promotes rapid recovery after illness. Used for decreased physical and mental performance, helps overcome fatigue and stress, controls energy metabolism.
Don't forget about vitamins
In addition to calories, we definitely need vitamins in the cold and dark season. You need to focus on your vegetables climate zone, stored since autumn and stored since autumn healthy vitamins, minerals and trace elements: these are pumpkin, cabbage, carrots, beets, parsnips, turnips, Jerusalem artichokes, onion, garlic and potatoes.
Berries that are frozen in the summer immediately after picking are much healthier than vegetables and berries grown hydroponically in the winter from the supermarket. Fresh greens are rich in phytoncides, which help the body fight infections, so in winter you especially often need to include parsley, dill, green onions And different kinds salads Soaked apples and sauerkraut should also be eaten more often, since they contain a lot of vitamin C. This vitamin not only strengthens the immune system, but also fights premature aging, protects cells from adverse effects environment. Citrus fruits are rich in vitamin C. Moreover, due to the thick peel of the same oranges, ascorbic acid is perfectly “stored” in them until late winter.
There is another wonderful fruit for winter - persimmon. It contains more fiber, which is so useful for proper digestion, than apples. Persimmon pulp has antibacterial properties, so if you have a cold or cough, you can not only include it in your diet, but also gargle with persimmon juice diluted with water - this will definitely help. Persimmons also contain a lot of beta-carotene (for vision), potassium (for the heart) and iodine (for thyroid gland). Complex Senior contains a unique combination: daily value essential vitamins, essential micro- and macroelements and live probiotic cultures. Maintains natural balance for a long time intestinal microflora, which promotes the most complete absorption of incoming vitamins and minerals. Delivers nutrients into every cell, prolonging its life. Improves well-being, increases the body's immune strength, and energizes.
Interesting
How do the indigenous peoples of the North, where the winter is very long and harsh, eat?
Among the indigenous peoples of the North, the diet traditionally consisted mainly of meat, fish and dairy products, and they historically developed a protein-lipid, or northern, type of metabolism, which was passed on from generation to generation. All their enzyme systems are adapted to this type of metabolism, breaking down proteins, fats and carbohydrates into final components that are absorbed by the body. Among indigenous northern peoples, energy metabolism is switched from carbohydrate type to fat; reinforced lipid metabolism due to food sources of fat, that is, the rapid “burning” of not endogenous (internal), but exogenous (food) fat. Therefore, they can consume more meat and fat (an Eskimo, for example, can eat 6-8 kg of meat per day). Indigenous people of the North who are engaged in traditional northern types of farming, for example, reindeer herders, rarely suffer coronary disease hearts and arterial hypertension. Epidemiological studies carried out in the Far North, in particular in Chukotka, showed that among residents of coastal areas who consume a large number of fish and seafood, atherogenic changes in the blood and atherosclerosis are much less common than in Novosibirsk or Moscow.
Reindeer meat, by the way, is high quality, protein product and a valuable source of vitamins. Suffice it to say that there is 4-5 times more ascorbic acid in venison than in beef. 100 g of venison contains as many vitamins as a person needs per day. Thanks to venison, the northern peoples almost never suffered from scurvy. For vitamin deficiencies and metabolic disorders, for the prevention of all kinds of diseases, and for anemia, venison, deer liver, and deer blood are recommended. Thanks to trace elements, reindeer meat is considered medicinal. It contains iron, zinc, copper, cobalt, manganese and molybdenum. Mega is a complex of unique polyunsaturated fractions fatty acids, which are not synthesized in the body, and are not replaceable for normal operation all organs and systems, primarily the heart, blood vessels, brain and skin. Possess unique property improve cell structure and create a protective shell, maintaining cell integrity. Thus, the life of the cell is extended and the aging process is slowed down.
The natives of the North never neglected any gifts of nature. In addition to meat and fish, sea plants, various shellfish, mushrooms, berries, nuts, herbs and plant roots were always used.
No wonder they call it a natural antibiotic. It contains many useful substances, the most valuable of which is allicin, the main active component responsible for its antimicrobial and antibacterial properties. Alice Ramsay, a nutrition expert and spokeswoman for the American Academy of Nutrition and Dietetics, says that their research has shown that people who frequently consume garlic and garlic seasonings get sick much less than those who exclude this product from their diet.
“Garlic also helps keep you healthy. intestinal flora, ridding the body of toxins, bacteria and viruses,” she says. Additionally, nutrition experts and nutritionists recommend eating regular fresh garlic rather than its spiced counterparts because it active ingredients much more effective. And although you won’t be able to eat this product before work or important meetings, garlic can be added to salads, side dishes and hot dishes that are intended for dinner!
Chicken soup
Since childhood, many people have been told by their grandmothers that if you have a cold, you need to eat. And they were right! Nutritionists confirm healing properties this dish: it really speeds up recovery. Warm chicken soup, thanks to high concentration protein and vegetables, saturates the weakened body with supervitamins, soothes the throat and helps avoid dehydration. Additionally, cooking chicken broth produces an amino acid called cysteine, which is similar to a medicine used to treat bronchitis. And hot chicken soup itself increases the temperature of the body and respiratory tract, stopping the secretion of mucus. Here it is, a simple and effective winter dish for colds!
Fish
In winter, our body suffers from a lack of sun rays and vitamin D, which is one of the main “protectors” against colds and flu. Numerous studies conducted by health and nutrition experts have shown that people with normal level Vitamin D sufferers from respiratory tract infections are much less likely than those who have less than normal levels. This can be corrected with nutrition. Include foods rich in vitamin D in your diet, e.g. different types fish: sockeye salmon, tuna, sardines and many others. Of course, in winter it can be difficult to find fresh fish, but even frozen or canned it will be very useful.
Fermented milk products should definitely be on the winter menu! They are rich in probiotics and lactobacilli, which help reduce colds and are also able to protect the body from these diseases. When choosing yogurt, kefir or curdled milk, do not forget to look at the packaging and give preference to those products that contain “live” and “active” lactocultures. Better yet, make them yourself!
Citrus
Many people associate the approach of the New Year with the smell of tangerines. Exactly these seasonal fruits most often appear on our table during the cold season. They are bright, aromatic, tasty and very healthy! However, other citrus fruits are in no way inferior to them in these properties. Oranges, grapefruits, and pomelo are also the main sources of ascorbic acid. It participates in the formation of immunity and protects the body from colds. So don’t forget to buy citrus fruits: they will protect you from the winter cold! These fruits can be eaten in fresh, and also add to original salads, sauces and even hot dishes.
Teas and decoctions
In winter, there is nothing better than a cup of delicious and aromatic hot tea! Green, white and red teas are considered the most useful in the fight against colds. They contain a large amount of useful substances - antioxidants and flavonoids, which provide their antiviral properties. However, they are no less tasty and healthy in winter and various decoctions herbs: chamomile, linden, wild rosemary, sage and others. To avoid getting sick, you can also drink a decoction of rose hips. This is a real storehouse of vitamins, microelements, organic acids and vitamin C, which is so necessary for us in the winter season!
As a rule, we get sick most often in winter, spring and autumn. At this time, the weather contributes to the weakening of the immune system and the appearance of various microbes. With the onset of cold weather, our body weakens and becomes vulnerable to disease. But this can be corrected with proper nutrition. Of course, nutrition alone is not enough. You need to dress warmly, take vitamins and not let your body overwork. But still, proper nutrition comes first. Let's figure out together how to build a winter diet.
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Photo gallery: What should you eat in winter to stay in good shape and not get sick?
The most useful - fresh food
Each of us knows that in winter many fruits and vegetables become more expensive. And they are the main sources of vitamins. But in fact, winter nutrition can be made inexpensive. To do this, you simply need to buy those fruits and vegetables that are on the shelves: radishes, carrots, cabbage, beets. These vegetables contain many useful vitamins and elements. In addition, they can be eaten both raw and stewed. Juices from these products will also be useful.
Don't forget about fruits. These can be apples, oranges, lemons, bananas, tangerines, grapes, grapefruits and so on. The prices for all this are not very high, so everyone can afford them. In addition to the fact that all this is very healthy, it is also delicious.
In cold weather, you must eat hot food. liquid food. These can be soups, puree soups, borscht and so on. This dish should be present in your diet at least once a day, even if you don’t like it very much.
Include fats in your diet. They are simply irreplaceable in winter. Your diet should contain at least 55% animal fats and 45% vegetable fats. If you are on a diet or fasting, then lean on fatty varieties fish - tuna and salmon. In addition to fats, fish contains many useful macro and micro elements.
Depending on the type of activity you need to calculate the number of calories you need per day. If you are working out physical activity or mental work, then you should receive at least 2400 kilocalories per day. Otherwise, your body will become easy prey for infections and viruses.
Impact on germs
In order to protect your body from infections, you need to eat onions and garlic every day. Did you know that eating just one clove of garlic a day provides essential antiseptic and preventive effect? If you are afraid of the persistent smell of garlic, then simply swallow the whole clove without chewing it. The same can be said about onions. It is no less useful. Thanks to the phytoncides it contains, it has an anti-infective effect and increases the body's defenses.
In order to cope with diseases, the body needs substances such as protein, iron, zinc and selenium. All this can be found in beef, and in large quantities. In winter, it is good to combine beef with vegetables and garlic.
In winter, the load on thyroid gland. Therefore, it is necessary to include a sufficient amount of iodine in your diet. This element is found in large quantities in persimmons, sea fish, onion. Iodine can also be obtained from vitamins and special supplements.
If you are constantly freezing in winter, even though you dress warmly, this may indicate that you have problems with iron in your body. Iron can be obtained from foods such as apples, mushrooms, legumes and meat.
If you love sweets and cannot imagine your life without them, then you should not give them up completely. But it is still worth reducing their use. Since you will not get any benefit from eating a piece of cake or pastry. But you are guaranteed extra calories and sugar. It is best to replace all these treats with dried fruits, nuts or fresh fruits.
The most the best drinks for winter there will be teas, decoctions, fruit drinks and infusions that contain a minimum amount of sugar. In addition, you need to drink a lot of purified water. Because losing body fluids increases your chances of catching a cold. It is advisable to exclude coffee and tena drinks that contain caffeine.
What should breakfast be like?
Breakfast is one of the most important components of our diet. Our well-being throughout the day will depend on how we have breakfast in the morning. Therefore, you should always eat in the morning. Especially in winter. After all, our body needs additional strength to resist germs and infections.
All people can be divided into two types. The first type includes those who are used to always having breakfast in the morning, and the second type includes those who cannot even eat a sandwich with tea. Unfortunately, many scientists have proven that the category of people who refuse breakfast in the morning are more likely to suffer from cardiovascular diseases, stress and low immunity. Besides, if you don't have breakfast, you'll eat twice as much as usual at lunch. This means that all the excess food will go down the sides.
Train yourself to have breakfast at least half an hour after you wake up. You should not start eating immediately after waking up, as the body needs time to normalize after rest. As soon as you get out of bed, drink a glass of warm water with lemon juice and honey. After this you can take a shower. During this time, your stomach will begin to work and you will have an appetite.
For breakfast you can eat whatever you want. But it is still better to give preference to the following dishes: boiled eggs, yogurt, curd mass, fruit salad. No need to overeat. Otherwise, you will quickly feel drowsy and lethargic. It’s better to undereat a little and have a small snack at eleven o’clock with a sandwich or an apple. If your job involves mental activity, then add a little chocolate or honey to your morning diet. These foods will fill your brain with glucose.
If you have a difficult day ahead, where you need physical strength, then breakfast should be denser. You can make yourself a sandwich with chicken, lettuce, tomatoes and peppers. It is recommended to replace white bread with black or bran bread. From white bread They gain a lot of weight and besides, it is not so filling. You should also include porridge in your morning diet, possibly with the addition of milk.
To get the energy you need for the whole day, prepare an omelet with cheese. You can have breakfast with muesli with nuts, milk and fruit. If you want, prepare pancakes with jam or cheesecakes with sour cream.
To stay healthy in winter, you need to eat well and choose foods that contain a large number of vitamins, macro- and microelements.
Winter is a period of cold weather, snow and vitamin deficiency. Laziness, apathy, lethargy, bad skin and hair - all this is due to a lack of vitamins.
Most people immediately associate the word “vitamins” with a pharmacy. Because at the slightest ailment, people run to pharmacists. But what if necessary complex Can you get vitamins just by eating certain foods? It's much easier and more pleasant than swallowing medications. After all, when the body lacks something, the first thing it suffers is appearance human: hair becomes dull, nails break, complexion deteriorates, teeth crumble and much more. If you don’t replenish the vitamin deficiency in time, it won’t lead to anything good.
Top products needed in winter
1. When cold weather sets in, almost every person can find a berry in their refrigerator such as cranberries. And this is not in vain. Cranberries are a storehouse of vitamin C and PP. Vitamin PP helps in absorption ascorbic acid. So this berry is one of the best ways strengthening the immune system. You can even cook cranberry juice and drink it for prevention. It is not only healthy, but also very tasty, just add a little sugar to taste.
In addition to C and PP, it contains iron, iodine, silver, phosphorus, magnesium and potassium. And cranberry juice will not only increase and strengthen the immune system, but will also remove all toxins and salts from the body. You can buy cranberries in almost any store or market, or you can pick them yourself.
2. Greenery. You should dry more herbs in the summer, and in the cold season treat yourself to borscht with dried dill or other dishes with added herbs. Dried herbs contain no less vitamins than fresh ones. And, if you dry them, they will not take up much space, but will bring great benefits.
You can also grow fresh green onions on your windowsill. And you shouldn’t be lazy to do this, because it contains vitamins B1, B2, PP, C. But if green onions are purchased in a store, then it is best to keep them in water for an hour so that all the nitrates that are harmful to humans come out .
3. Vegetables and fruits. You should definitely include carrots, cabbage, onions, beets, radishes, etc. in your menu. Each of these vegetables carries necessary for the body vitamins. The same applies to fruits. But it is better to buy seasonal fruits.
You shouldn't be afraid of exotic fruits either. For example, kiwi contains a lot of vitamin C, fiber and other no less necessary vitamins, and mango and papaya are also quite healthy. Pomegranate and citrus fruits are also rich in vitamin C - they should be a frequent guest in the house during the winter.
4. Sauerkraut. It contains vitamins such as sulfur, zinc, boron, iron, calcium, potassium, sodium, phosphorus, B vitamins, vitamin C. This is much healthier than stewed stew. Due to the fact that when preparing sauerkraut, a fermentation effect occurs, this enriches it with acetic and lactic acids. These organic acids improve digestion. In addition to being healthy, sauerkraut is a very tasty addition to the main dish.
5. Frozen or fruit. They are also a storehouse of vitamins. It's worth stocking up in summer various berries(strawberries, raspberries, currants, cherries, etc.) in order to please your loved ones in winter with healthy tasty compotes, cocktails, fruit jellies and even pies with berries.
6. Ginger. It is a source of vitamins B1, B2, PP, C, potassium, iron, magnesium, calcium. There are many recipes for dishes with ginger. You can even drink tea with it.
7. Green tea . Many people know about the benefits of green tea. In addition to a huge amount of vitamins, it improves immunity and is a strong antioxidant.
There are foods that are better not to eat in winter. These include potato, in which there are no vitamins left by winter.
Vitamins necessary for the prevention of vitamin deficiency
1. Vitamin D. First of all, it is necessary for the absorption of calcium in the body. And calcium deficiency means brittle bones, rare hair and crumbling teeth. In addition, vitamin D improves skin condition. You can find it in egg yolk, cheese, butter, fish (the largest amount in sea bass, salmon), liver and in dairy products.
2. Vitamin A. Eliminates flaking and dry skin, helps smooth out wrinkles, improves vision. You can find it in liver, meat, fish, milk, carrots, etc.
3. B vitamins. A lack of vitamins in this group is indicated by brittle nails, hair loss and dull color, watery eyes, and cracked lips. To replenish the reserves of vitamins of this group, you should eat peas, rice, buckwheat, nuts, beets, etc.
4. Vitamin C. Particularly relevant in winter. Contained in large quantities in rose hips, cranberries, citrus fruits, kiwi and sauerkraut. Strengthens the immune system, is powerful antioxidant, helps the production of “happiness hormones”.
5. Vitamin E. It is the strongest antioxidant, it is also able to stop the aging process, helps supply cells with oxygen and protects them from damage, protects the body from nervous stress. To replenish your vitamin E supply, you should eat spinach, vegetable oil and green vegetables.
By consuming just a few products every day, you can not worry about the condition of your hair, nails and skin and feel 100%.
