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Proper nutrition in winter: how to strengthen the immune system

Autumn at the end, and then it's time to move smoothly on a special diet. Surviving a prolonged period of cold weather and protect the body from viruses ferocious simple tips to help winter food.

Rule # 1: more energy

Everyone knows that in the winter the body suffers from a lack of light and heat, as a result of which, metabolic processes slow down and the amount of serotonin decreases sharply. As a result, lethargy, fatigue and dull mood. To overcome all these misfortunes, the body needs more energy, so proper nutrition in winter suggests an increase in caloric intake of food. The first step is to lean on the so-called heavy protein - fish, meat and poultry. Vegetable protein also copes with this mission, so you should include peas, lentils and beans in the diet. Do not forget about milk proteins. Let kefir, ryazhenka, cottage cheese, milk appear on your table more often. Be sure to add to the main dishes vegetables: cabbage, pumpkin, turnip, Jerusalem artichoke, carrots and potatoes. Another important addition is cereals in any form, be it a variety of cereals or plain bread. Slow carbohydrates enrich the body with energy reserves, which is enough for a long time.  

Rule # 2: Vitamin Charge

The palm undoubtedly belongs to vitamin C, which is full in citrus fruits.

Vitamins, which also need to be chosen wisely, will help to strengthen the immune system in winter. The palm, undoubtedly, belongs to vitamin C, which is abundant in citrus fruits. It is most useful to drink freshly squeezed juices on an empty stomach, be sure to dilute them with boiled water in a 1: 1 ratio so as not to overload the gastric mucosa. Sauerkraut contains a large amount of vitamin C. Only 150 g of this product per day is enough to get the daily requirement. The equally beneficial vitamin A is hidden in fresh carrots. Add sour cream or cream to it so that the valuable element is absorbed without a trace. Vitamin D, which is needed when there is a lack of sunlight, is found in eggs, dairy products, and cod liver. Proper nutrition in winter means the presence of berries in the diet. Sea buckthorn, currants, viburnum and cranberries contain a lot of antioxidants that immunity needs so much. Dried fruits with a concentrated content of vitamins and minerals will help to improve your health. Figs, dried apricots, dates, prunes combined with honey and nuts are the perfect combination for breakfast or a snack.

Rule # 3: Rich Variety

Answering the question, what food is in winter, nutritionists are advised to saturate the diet with a variety of foods. In the morning, cook porridge, at lunch - dishes from different types of meat, fish and poultry. Eat more vegetables, especially those that we usually do not pay proper attention to. Namely - radish, leek, leaf cabbage, turnip, parsnip, etc. Try to use more often vegetable oil, because it is rich in vitamin E, which protects the skin from airing and frostbite. Also, nutritionists advise eating bread of different varieties. Obviously, increased winter food is fraught with a couple of extra pounds. Do not despair about this, because the extra weight provides us with the necessary energy and keeps the heat. In addition, with the onset of spring and the transition to the usual system of nutrition, the extra pounds will go away by themselves.

Rule # 4: Temperature

Meals in winter must include hot meals. Dry food and snacks on the run are the most dangerous enemies during this period. Make sure to prepare soups and sauces every week. They will help maintain an optimal body temperature and saturate it with nutrients. Pea soup with smoked meats is ideal. First you need to soak 300 g of peas overnight, drain the water the next day and pour chicken broth over it. After the peas have sweated for an hour and a half over medium heat, pour the diced potatoes into a saucepan and salt to taste. Separately, you need to fry the carrots with onions and add it to the soup. Lightly fry 300 g of bacon or pork belly in a skillet. Add smoked meats together with fresh herbs to the soup before serving. 

Regulation No. 5: Water Balance

In winter, preference should be given to hot drinks - black, green and herbaceous teas.

The fundamental question is not only what to eat in the winter, but also what to drink. Of course, in comparison with the summer season, the volumes of consumed liquid sharply decrease. However, the daily rate should be a minimum of 1,5 liters of drinking water. Otherwise, preference should be given to hot drinks - black, green and grassy teas. To enhance the benefits can add to them cinnamon, coriander, cardamom or other fragrant spices. Infusion of dog rose is good for preventing colds. Very useful home-made compotes or freshly prepared fruit drinks. It is not forbidden to pamper yourself from time to time with mulled wine and other warming low-alcohol cocktails with spices.

We hope our recommendations will tell you what to eat in the winter and how to make a seasonal diet. Let the well-being and good mood not spoil the vagaries of the weather.  

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