Proper nutrition in winter

In our ever-changing world, you know for sure that once in a year winter comes necessarily. Hiding frivolous shorts, tops and sandals away from the closet, you are looking forward to the first snow, you dream about walking out of town and sometimes you do not notice how gradually something is happening to you day after day. Changing mood and not for the better, worsens the state of health, you are no longer rejoicing in your reflection in the mirror. Well, this kind of: dull hair, weather-beaten skin, wrinkles became more noticeable. And it is better not to get up at the scales at all. And where did these extra pounds come from! And you think it would be nice to lie dormant all winter, like animals do, and then wake up in the spring, when the sun shines, the grass turns green, the birds twitter, and you're so beautiful, slender, fresh-and all is wonderful!

However, it would not hurt to know that animals, in obedience to natural instincts, are in advance preparing for hibernation. They need to take care of proper nutrition, so as not to die of hunger and cold. People, as a rule, do not think about the peculiarities of nutrition in the winter season. Hence the problems with health and appearance.

In the cold Russian winter, the immune system weakens, the metabolism slows down, the production of certain hormones decreases. It takes more calories to maintain the body's defenses, optimal heat exchange and water balance. In addition, when the cloudy sky is outside the window every day, you begin to feel discouraged, and to please yourself, you eat a bag of chocolates or half of a cake. And then you get upset again, because you can not get into your favorite dress. And again, to feel happy, you go to the store for something tasty. Vicious circle? In fact, not everything is so hopeless. There is a simple secret that will help to avoid winter depression. It is a balanced, regular diet in winter.

Recommended food in winter.

Fats.

It is hardly reasonable in winter to give up fats, which provide the body with the calories necessary for it right now. Fats are needed both vegetable and animal. The source of vegetable fats - any vegetable oil: sunflower, olive, soybean, corn. Animal fats are present in dairy products, fatty meats. By the way, it is very useful in winter, in moderate amounts, of course, salted lard. The daily fat intake is at least 30 grams. At the same time, two-thirds of this amount should be vegetable fats.

Proteins.

In the winter, the correct balanced diet in your diet should be in sufficient quantities to have proteins - from seventy to one hundred grams per day. Proteins are involved in the formation of antibodies, their lack entails a decrease in the body's resistance to infections. In addition, the winter is not an excuse to relax, and we must continue to keep our muscles in tone. You need to eat as a vegetable (soybeans, legumes), and animal proteins. Many proteins are found in fermented milk products. These proteins are especially valuable in that they are easy to digest and normalize the intestinal flora. Products such as meat, fish, eggs, cheese and cottage cheese are excellent sources of proteins. We need only remember that the amount of proteins consumed must be different for men and women, and should be in accordance with the weight and lifestyle of a person. Excess unprocessed proteins in the body leads to the formation of fat.

Vitamins.

Vitamins in food should always be present, and in winter in particular. The main source of vitamins is vegetables and fruits. Any: fresh, frozen, dried, pickled and so on. You can cook various dishes from them, or you can eat them raw. It is believed that in frozen fruits, even more vitamins than fresh ones. In modern refrigerators there are spacious freezers, so you can store for future berries grown on your site, collected in the forest or bought on the market. Most of all vitamin C, so necessary for us in winter to maintain immunity, in cranberries, sea-buckthorn, dogrose, currant, and Kalyne. From frozen berries prepare delicious and healthy fruit.

Also, a lot of vitamin C in citrus and sauerkraut (in the latter - 150 grams contains the daily norm of vitamin C). And sauerkraut can boast of the presence of B vitamins, vitamin K and lactic acid. Very tasty and useful salads of sauerkraut, seasoned with vegetable oil. You can also add raisins, cranberries, soaked apples and cranberries.

To preserve the beauty of our skin, vitamins A and E are needed. These vitamins are fat-soluble. In carrots, a lot of provitamin A, but to get it, you need to use it with fats, for example, vegetable oil or sour cream. By the way, in two tablespoons of unrefined vegetable oil contains the daily norm of vitamin E.

In winter, our body suffers from a lack of vitamin D, for the development of which sunlight is needed, which, as is known, is catastrophically small at this time of year in our region. The good news is that it can be "extracted" from eggs, dairy products, cod liver and oily marine fish. And do not neglect any rare opportunity to substitute the sun with a face and hands.

It is very useful compote of dried fruits: apples, pears, prunes. Also, many housewives make nutritional mixtures of dried apricots, raisins, prunes with honey and nuts. They retain all vitamins and minerals that are necessary for our body to improve immunity, efficiency, improve the activity of the gastrointestinal tract.

Minerals and microelements.

In addition to vitamins, in the winter it is very important to provide your body with minerals and trace elements. To do this, include in your diet already mentioned dried fruits, eggs, various varieties of cabbage, greens, sunflower seeds, sesame seeds, pumpkin), any nuts, beans, potatoes, avocados, olives, seaweed, cheese, meat.

Hot dishes.

In winter, when the body is exposed to cold, it is very important to help him keep the heat balance. And for this you need to eat as much as possible to the best of hot food. To not burn the mucous membrane, do not eat very hot food. The most suitable temperature is from forty to fifty degrees. Very useful in winter are vegetable and chicken soups, ragout of vegetables, various porridges. Drink green or herbal tea, compote of dried fruits, fruit berries and the like. But coffee is not recommended.

Boiled vegetables.

In winter, when full of fresh vegetables are much less, it is advisable to eat boiled vegetables. They can be baked in the oven, put out or boiled, cook a vinaigrette or some other salad - in short, there are many simple tasty and useful recipes. The main thing is that the boiled vegetables are present in your winter diet every day.

Well-thought-out nutrition, balanced in vitamins, minerals, proteins and fats, will help the body to adapt to unfavorable seasonal conditions: cold, lack of sunlight, wind and frost, and you need to keep a good shape, beautiful skin and hair, stay healthy, cheerful and cheerful.