As a rule, we fall ill most often in winter, spring and autumn. At this time, the weather helps to weaken the immunity and the appearance of different microbes. With the onset of cold weather, our body weakens and becomes vulnerable to disease. But this can be corrected by proper nutrition. Of course, one food is not enough. It is necessary to dress warmly, take vitamins and not let the body overwork. But still the right food is in the first place. Let's work out together how to build a winter diet.
The most useful are fresh products
Each of us knows that in winter a lot of fruits and vegetables are becoming more expensive. And they are the main sources of vitamins. But in fact, winter food can be made inexpensive. For this, it is easy to buy those fruits and vegetables that are on the shelves: radish, carrots, cabbage, beets. These vegetables contain a lot of useful vitamins. In addition, they can be eaten both raw and stewed. The juices from these products will also be useful.
Do not forget about fruit. It can be apples, oranges, lemons, bananas, tangerines, grapes, grapefruits and tadaleye. Prices for all this are not very high, so every person can afford them. In addition, that all this is very useful, it is also delicious.
In cold weather, you must always eat hot liquid food. It can be soups, soups - mashed potatoes, borscht and tadaleye. At least once a day, this dish should be present in your diet, even if you do not really love it.
Include fats in your diet. They are simply irreplaceable in the winter. In your diet should be at least 55% of animal fats, and 45% of plant. If you stick to a diet or fasting, then lean on fatty fish - tuna and salmon. In addition to fats, there are many useful macro and micro elements in the fish.
Depending on the type of activity, you need to calculate the number of calories needed per day. If you are engaged in physical activity or mental labor, then you should receive no less than 2,400 kilocalories per day. Otherwise, your body will be an easy prey for infections and viruses.
Blow on microbes
In order to protect your body from infections, you need to eat onions and garlic every day. Did you know that the use of just one clove of garlic a day has the necessary antiseptic and preventive effect? If you are afraid of persistent smell, then just swallow the whole tooth without chewing it. The same self-same can be said about the bow. He is no less useful. Thanks to phytoncides, which contain in it, it has an anti-infective effect and increases the protective forces of the organism.
In order to cope with illnesses, the body needs substances such as protein, iron, zinc and selenium. All this can be found in beef, and in large quantities. In winter, beef can be combined with vegetables and garlic.
In winter, the load on the thyroid gland increases. Therefore, it is necessary to include enough iodine in your diet. This element is in large quantities in persimmon, sea fish, onions. Iodine can also be obtained from vitamins of special supplements.
If you are constantly cold in the winter, even though you are warmly dressed, then this may indicate that you have problems with iron in the body. Iron can be obtained from such products as apples, mushrooms, legumes and meat.
If you love sweets and do not represent your life without them, then you should not completely abandon them. But it is still worth using. Since you will not benefit from any eaten piece of cake or cake. But the extra calories and sugar are self-sufficient. It is best to replace all these delicacies with dried fruits, nuts or fresh fruits.
The best drinks for winter will be teas, decoctions, fruit drinks and infusions, which contain a minimum amount of sugars. In addition, you need to drink plenty of purified water. Because the loss of fluid by the organism increases your chances of catching a cold. It is advisable to exclude coffee and alcoholic drinks, which contain caffeine.
What should be breakfast
Breakfast is one of the most important ingredients of our diet. From the way we have breakfast in the morning, our health will depend on the whole day. Therefore, you should always eat in the morning. Especially in winter. After all, our body needs additional arms to resist microbes and infections.
All people can be divided into two types. The first type can be attributed to those who are used to always eat breakfast in the morning, as a second type of those who can not even eat a sandwich with tea. Unfortunately, many scientists have proved that the category of people who refuses breakfast in the morning, is more likely to suffer from cardiovascular diseases, stress and reduced immunity. In addition, if you do not have breakfast, then at lunch, eat twice as much as usual. So, all the extra food will go to the side.
Accustom yourself to the fact that you need to have breakfast at least half an hour after you wake up. Immediately after awakening, you should not start eating, as the body needs time to normalize after a rest. As soon as you get out of bed, drink a glass of warm water with lemon juice and honey. After that you can take a shower. For this time your stomach will start to work and you will have an appetite.
At breakfast you can eat everything you want. But it is better to give preference to the following dishes: boiled eggs, yogurt, curd mass, fruit salad. Do not overeat. Otherwise, you will quickly have a feeling of drowsiness and lethargy. It is better to get a little out of it and make a small bite of a sandwich or an apple a day. If you work is connected with mental activity, then add to your morning diet a little chocolate or honey. These foods will fill your brain with glucose.
If you have a difficult day, where physical strength is needed, then breakfast should be denser. You can make yourself a sandwich with chicken, lettuce, tomatoes and pepper. It is recommended to replace it with black or bran. From white bread, they are very strong, and besides, it is not so satisfying. Also in your morning rationnochno include and porridge, you can with the addition of milk.
To get the energy you need all day, prepare an omelette with cheese. You can have breakfast muesli with nuts, milk and fruits. If you want, prepare pancakes with jam or cheese cakes with sour cream.
In order to stay healthy in the winter, you need to fully eat and choose those foods that contain a large number of vitamins, macro and microelements.