Dietology and nutrition

Dining winter: rules of healthy diet

Winter – a rather difficult for our body time of year when natural immunity is much weakened, and seasonal diseases attack us with renewed vigor. And resist disease, maintain healthy hair, skin, nails winter is realistic, it should eat. What is helpful to eat during the cold season, and how certain foods can affect our health?

Features winter diet

In winter, when cold and heat dry skin, a weakened immune system should provide body heat and avoid dehydration cells. Thus, the diet should be balanced and should include the following components: 

Protein . Without the proteins in the winter one becomes vulnerable to many infections. Protein supports muscle tone, can stay strong and healthy throughout the winter. It should consume as vegetable and animal proteins that can be obtained from legumes, soy, cheese, eggs, fish, meat (preferably low-fat varieties). Dairy products also contain a lot of protein, in addition, they are easily absorbed by the body. Squirrel in winter requires 70-100 grams per day. 

Fats. On the day should eat at least 30 grams of fat, a third of which should be fat of animal origin. The most useful vegetable fats – is olive, soybean and corn oil. 

Carbohydrates . We can not indulge in carbohydrates and winter, but there should be no cakes or sweets (fast carbs) and cereals (oatmeal, bran bread, etc.). 

Vitamins . Winter to stay healthy, you should eat up to 5 different fruits and vegetables per day. Very useful winter vegetables is pumpkin. You can use frozen preparation, prepare them compotes, fruit drinks, salads. It is best to freeze for the winter berries, which contain vitamin C, protects against colds. This buckthorn, currant, cranberry, cranberry, wild rose.

Many vitamins found in dried fruits, as dried apricots, prunes, raisins, dried pears and apples. In winter we recommend eaten as a separate dish and mix with nuts and honey. 

The most vegetables in the winter – a citrus longest kept them vitamin C. Also, this vitamin is sauerkraut, which also contains lactic acid, vitamin C, B vitamins 

Vitamins A and E are needed in winter to protect the skin from wind and frost. Vitamin A in carrots a lot, which is especially nice during the cold season to digest fats, sour cream, cream or vegetable oil. In unrefined oils contain vitamin E.

In winter, due to lack of sun, the body experiences a significant deficiency of vitamin D. Its many marine oily fish, eggs, dairy products, cod liver. These products are recommended to eat indoors winter. 

Minerals . Without sufficient amounts of minerals a person feels weak, lose natural vitality and beauty. Their many dried fruits, different kinds of cabbage, olives, nuts, sunflower seeds, pumpkin in figs, beans, avocados, potatoes, seaweed, eggs, meat, dairy products. 

In winter it is better to eat more hot dishes. These are the soups, cereals, vegetables, stews, fruit drinks, teas. They will help keep warm and keep the body in good shape.

In the cold season, many people want to eat high-calorie foods. However, it should restrict itself in this, because winter will soon be over, and excess weight accumulated over several months, will not podinetsya. Generally healthy, balanced diet in winter is not much different from the usual, just fresh fruits and vegetables are replaced partially frozen or canned, so you can prepare many useful and nutritious meals.