Winter is the time when we feel completely different than in the summer, and it’s not only that you can not wear light and airy dresses and sandals. Some of us even begin to envy the animals running into hibernation: here they are good, they fall asleep in spring and woke up and all of them wonderful – I wish we could do!
In fact, in animals it is not so simple, and in order to survive the winter in a dream, in the fall they need to follow a certain diet – which they do, because not going to argue with nature. But we humans by nature are often brushed aside, and eat things that are easier to buy and cook (or do not have to cook), and then complain about the winter: we say that we have dry skin, weak hair, appeared excess weight and health deteriorated.
Therefore it is better to learn how to eat right in the winter, and try to do it, than to blame their problems nature, the climate and the unsettled way of life – especially in the winter, we hibernate still do not fall.
Proper Diet in Winter
What is required to our organism in the winter? Cold, the cold dries the skin, the body is necessary to support the immune system, to ensure proper heat transfer and prevent dehydration of cells. Calories he needs more, but the extra weight we did not need, so your diet should be built correctly.
Immune system weakens in the winter, the metabolism also becomes others, and production of certain hormones slows down. For example, it becomes much less melatonin – because winter is a little light, and we are often in a bad mood.
Many people try to “warm up” and feel happier with a tasty and nutritious meal, and this particularly applies to women: when it’s cold and in a bad mood, so I want to eat something sweet and tender, and the result is overweight.
Properly structured diet does not imply the rejection of any essential body products – such as fats. The cold Russian winter is unlikely to have to abandon that gives us the necessary calories and energy, so fats should be consumed necessarily: both animal and vegetable. Per day is enough to eat 30 grams of fat – not less, and 1/3 should be animal fats: butter or lightly salted pork fat – it is very useful in winter in small quantities. You can get fats from dairy products: sour cream, cream cheese. Vegetable oil is vegetable oil: soybean, olive, corn, etc.
Winter diet protein foods
Without protein in the winter, a person becomes susceptible to many infections, and often catches a cold. Using proteins, supporting in tone all our muscles stay strong and healthy all winter. Proteins also are plant and animal: it beans, soy, cheese, cottage cheese, eggs, fish, meat, but all these foods should be eaten in moderation – otherwise the excess turns to fat. Dairy products also contain a lot of protein, and they are easily digested; besides protecting the flora of the intestine, from which depends our immune system, so in winter they should have.
We need protein 70-100 grams per day, depending on physical activity, age, gender and body mass.
Vitamins in foods in the winter
And of course, without vitamins in the winter just will not do: without them, the disease will overtake us very quickly.
Try every day to eat 5 different vegetables and fruits in the dishes separately, and is best in its raw form – if it turns out. You can use frozen fruits, berries and vegetables: they still have even more vitamins than those that are kept fresh.
Freeze the berries themselves: they can be assembled on your lot or buy in the fall market. Preference should be given to the berries in which more vitamin C: sea buckthorn, currant, viburnum, cranberry, rosehip, cloudberry.
In the dried fruit retains all vitamins and minerals: in the dried apricots, prunes, raisins, pears and apples. If you mix them with nuts and honey, the body will be able to obtain a complete set of nutrients, digestion improves, the constipation disappears, and in General is just delicious!
From frozen fruit to prepare fruit drinks – in these vitamin drinks also can be useful. Berries pour boiling water and infuse for about 6 hours, and then add honey. Just put honey is not necessary; otherwise nearly all the valuable substances dissolved in boiling water.
The best fruit in the winter is citrus because they retained longer vitamin C.
This vitamin is also in sauerkraut and there are many: it is necessary to eat only 150 grams to get the daily rate. Besides, sauerkraut is lactic acid, vitamin K and b vitamins If you cook this cabbage salad by adding berries, dried fruit, vegetable oil, you get a very tasty and healthy.
Vitamin D is mostly generated only by sunlight, but the winter light is very small. However, try to be on the street during the hours when the sun is shining brightly, and to substitute him at least the face, neck and hands, and also eat cod liver oil, oily fish, eggs and dairy products.
Eating Right in the winter: the importance of minerals
Minerals we need no less than other substances – without them we would be weak, sick and ugly.
There are many products with a rich mineral composition, but we will list some: it is green leafy vegetables, dried fruits, different types of cabbage, olives, nuts and seeds – pumpkin, sunflower, sesame; figs, legumes, avocado, potatoes, seaweed, eggs, yogurt, cheese, meat etc.
Nutritionists about winter nutrition
If we turn to Eastern medicine, she believes that winter is a must to help the kidneys: they should be protected, to provide them proper food and not poison alcohol, but the salty food they need – for work. European experts, on the contrary, deny the beneficial effects of salt on the kidneys and even consider it harmful: salt causes the development of strokes, heart attacks, cataracts, diseases of the reproductive system and other problems.
The truth, as always, is somewhere near: do not add dishes fine table salt – it is really formed kidney stones, but rock salt is a large yellowish crystals – tolerated by the body much easier. The best option – foods with salty flavor: seaweed, soy sauce, extracts of various plants.
Meat products of the Eastern nutritionists also recommend but advise not to drink them cold. However, in Russia there is a wonderful winter meat dish, like jelly: with mustard, horseradish, garlic – it strengthens bones and provides us with calories. In the East, by the way, a more valuable product is not the meat itself and the liver, which we call by-products: lungs, liver, kidneys, heart, spleen and even stomach. Eastern doctors believe that in them lies the vital force needed by the person at any time of year: winter best liver considered kidney.
Respect in Eastern countries where cereals and potatoes are considered useful chestnuts and freshly squeezed juices.
In addition to the salty taste, used sharp: this pepper sauce, various sauces, garlic, meat – all products gradually.
Rejected by Eastern physicians of canned compotes and jams: in the first case it is necessary to agree with them, but the jam we will defend – it is very useful, otherwise our grandparents would not have been so beautiful.
Herring have they considered a treat, very useful in the winter, and with that we agree.
Nutrition in the winter: food
Winter is the best time to eat more hot food: of course, not too hot – so the organism have to spend energy to cool it. The most appropriate temperature of 40-50°C: so you can keep warm, and gastric mucosa will not suffer.
You should eat soups, porridge, vegetable stew, drink stewed dried fruit and herbal teas. Vegetable soup, soup with chicken and beans is a great choice, but the soups with flour, sour cream, or croutons in the winter it is better not to use, or do so rarely benefit from them will not be enough, but a lot of extra calories.
Cooked vegetables in the winter diet
Boiled vegetables, it is desirable to eat every day – of them can cook a variety of delicious salads and vinaigrettes. Fresh vegetables in winter a little, so that their absence should be compensated, and the best substitute will be vegetables, steamed or baked.
Coffee drink less in the winter, and replace it with herbal tea, juice and other berry drinks – this will bring only benefits.
Menu for Winter Diets
Sample menu winter day might include a Breakfast of juice or fruit, whole grain cereal or toasted brown bread with cheese, yogurt or other dairy product. This dietary fiber, complex carbohydrates, vitamins and minerals – all this makes us well-fed, cheerful, and energetic.
As a second Breakfast suitable bun – no butter, and flour, with a slice of avocado, but you can instead eat a banana or an orange.
Lunch in a good moderately hot vegetable soup, but boiled or baked meat, with zucchini or pumpkin.
Before bed you can drink warm tea, and you can eat and a small bowl of soup – vegetarian where a lot of different vegetables.
In this menu many carbs and fats a little, but the food warms us and gives a sense of satiety, and body weight does not increase. In a dish, add more spices, but not spicy, but just spicy – it will taste great, and even oil will be needed less, and vitamins added.
So winter is the time when it is possible to maintain a tasty and healthy part of the diet that make it easier to transfer the heat, stay energetic, healthy and beautiful.