Named the basic rules of winter food.
Cold weather, not to mention the constant temperature difference, is a huge stress to the body which makes it work for wear. Our task is to support and provide the right amount of nutrients and vitamins, not forgetting to enter into the diet foods that help him to adjust teplootdelenie.
The refusal of the coffee in favor of herbal teas and juice
Even in severe frosts the basis of drinking regime should be pure non-carbonated water, preferably mineral. Otherwise, the blood circulation slows significantly, leading to failure of heat exchange and the internal organs, and the body becomes more vulnerable to external factors and bacteria.
Teas, herbal teas and natural fruit drinks only Supplement the diet and enhance the immune system. Nevertheless, it is clean water provides a well-coordinated metabolism and promotes the removal of harmful substances and toxins.
“Water is essential to the body for the normal flow of all metabolic processes. In the season of colds it is also important that thanks to the water maintained normal secretion of the mucous membrane of the respiratory tract.
If shortage of clean water harmful substances for a long time remain in the internal organs. Juices, fruit drinks and sweet teas water is no substitute for at least 3-4 glass of clean water you should drink daily, the rest of the volume needed by the body fluid can be replaced vitamin, preferably unsweetened fruit drinks and fruit drinks, green tea and herbal infusions – all of these drinks are well strengthen the body,” said nutritionist Lyudmila Babich.
Specialist recommends that you look at the popular recipes, tea viburnum, raspberries, currants, and ginger tea strengthens the body, struggling with a cold, these teas are rich in antioxidant and anti-inflammatory properties.
“Hot aromatic drink is the best way to keep warm in winter. Especially useful this time of year, the wild rose. It stimulates the body and strengthens the immune system with its vitamin C, phosphorus, iron, potassium, copper and magnesium. Just remember that all these trace elements “live” to your Cup, the rose can not be boiled. Just cover berries with hot water and steep overnight, then just heat the infusion and drink,” – said the expert.
But from coffee and caffeinated beverages, especially before going out in the cold, the doctor advises to refrain, especially the tendency to migraines and pressure surges.
More seasonal fruits and berries
In winter the immune system is weakened, which directly contribute to the difficult weather conditions, temperature extremes, reduced daylight hours, lack of movement and reducing the consumption of fresh herbs, fruits and vegetables.
Because in the daily diet is mandatory to include at least 3-4 vegetable or fruit, preferably seasonal, as in imported fruits as well as in the greenhouse, the content of vitamins and minerals is much lower. Well cheer up, in the winter if you are prone to irritability, fatigue and apathy, sugary foods. But people who tend to be overweight, is their constant use of hard to limit yourself to sweets and cakes.
“A variety of seasonal berries and fruit and honey, both in pure form and in the form of salads, baked, drizzled with yogurt, etc., will fill the body’s need for glucose and enhance immunity,” said the doctor.
All citrus fruits – lemons, tangerines and oranges – rich in vitamin C and flavonoids, which enhance the antioxidant effect. To fill the need for vitamin C with extracts of rose hips, berries, apples and sauerkraut.
Don’t forget about the cranberry and grapefruit – they nourish the body with vitamins, protect from many diseases and normalize heart function, due to the high content of lycopene and ellagic acid.
Most colourful fruits and vegetables such as broccoli, tomatoes and onions, contain quercetin, which is known for its anti-inflammatory properties and helps the body to produce antibodies to the virus.
“Due to the lack of sunlight in the autumn-winter period in the body significantly reduced the concentration of vitamin D, which also negatively affects the immune system. To fill it will help the marine fish, especially salmon, mackerel, herring, and vegetable oil, especially Flaxseed, sunflower, pumpkin and olive,” said the nutritionist.
Add protein
To keep yourself in shape in the winter time when people traditionally less moving and more eating, to reduce fat intake. However, even during diets completely restrict fat is not – they are involved in the assimilation of numerous vitamins, help the body to regulate the temperature of the internal organs and is necessary for the normal flow of metabolic processes. However, it is important not to overdo it – all the fatty food is quite heavy to digest and the body spends a lot of energy that he needs in order to keep warm in the cold.
“It is better to give preference to the useful vegetable fats – for example, sprinkle salads with natural olive oil. Healthy fats are contained in nuts, some vegetables, all varieties of fish,” – said the expert.
Faithful companion in the struggle for health in the offseason are dairy products. They have a positive effect on the gastrointestinal tract, and it largely depends on our immunity. They also recommended in the recovery period to speed it up.
“It is important to remember that not all dairy products are equally beneficial. Therefore always carefully read labels and pay attention to the expiration date – it is shorter than the product better and more useful. The best option is to prepare yogurt and dairy based beverages starter cultures – it’s pretty simple,” said the doctor.
To provide the body with energy is important at least every other day eat natural cereal is an excellent source of vitamins and minerals, especially selenium and zinc, which few other products, they have a lot of fiber, which helps to gently cleanse the body and increases the body’s resistance.
“The cold weather increases the body’s need for protein, because it cost every day to include in the diet of fish of different varieties, meat – like red and white varieties, as well as eggs and cheese,” added the doctor.
Less salt, more spices
In the cold, metabolic processes in the body slow down, as well as circulation of fluid, besides, we wear more tight clothes in order not to freeze and eat more “heavy” products, so you should ensure that fluid does not stagnate in the body, and this – significantly reduce the consumption of salt.
“Salt creates an additional burden on the heart and internal organs, prevents normal blood circulation, restrain the excess fluid in the body. Add flavor to your favorite dishes better with natural spices, which also activate the body’s defenses against viruses and will help to keep warm” – shared the secret of the doctor.
For example, red and black pepper, cloves, coriander, rosemary strengthen the immune system, help the body warm up faster and digest your food. Record the response to influenza and other viruses, garlic. It contains the natural antibiotic allicin, which effectively combats pathogenic bacteria and viruses and also helps prevent complications of the disease. It is helpful to season with spices and warm first courses – soups, borscht, soups.
Red bell pepper cleans the blood vessels and reducing the clotting of blood, and this extra “bonus” in the cold, as the winter significantly increases the risk of thrombosis and spasm of blood vessels.
Tea with fresh ginger warms, invigorates and support vascular tone. Ginger is recommended to use daily as an antiseptic in sore throat, cold and flu, as well as prevention of seasonal illnesses.
Very useful cinnamon. It dilates the bronchi, stimulates the respiratory function and metabolism.
