With the advent of cold weather, when the temperature is below zero, we begin to eat more high-calorie foods. At the same time, our figure deteriorates and our state of health deteriorates.
To feel refreshed, energized and slim, all you need to do is follow a few simple rules.
In the winter diet, special attention should be paid to the right vitamins. Nutritionists recommend leaning on citrus fruits at this time. They are champions in the content of vitamin C. It is he who most effectively fights against viral infections, which are so popular in winter.
Lovers of freshly squeezed juice should remember that it should not be drunk undiluted on an empty stomach. Otherwise, there is a risk of burning the gastric mucosa. The juice is pre-mixed with water in a one-to-one ratio. Drink immediately after preparation, as vitamin C quickly loses its properties in the open air.
If you are allergic to citrus fruits, they can be replaced with pickled apples and sauerkraut. These foods are known for their high vitamin C content. Frozen berries will bring invaluable benefits – they will help fill the nutrient deficiency. Fresh, store-bought berries are useless this time of year.
Give preference to seasonal and local vegetables: carrots, pumpkin, potatoes, beets, cabbage (especially sauerkraut). Eat them fresh or cooked. Naturally grown seasonal products contain a maximum of minerals and vitamins. And also with a minimum of hazardous chemicals.
Vegetables brought from far away absorb heavy metals and other contaminants during transport. They are often harvested unripe and processed to prevent spoilage along the way.
Of course, seasonal foods are rich in nutrients. They keep you healthy and strong. In addition, the human gut microflora changes throughout the year. Its optimal environment is supported by vegetables available during their ripening season.
More fermented milk products
During adverse weather conditions, it is recommended to consume fermented milk product at least once a day. It can be a choice: fermented baked milk, yogurt, kefir, milk, sour cream, low-fat cottage cheese or acidophilus. All of these foods are important sources of calcium for the body. They also have a positive effect on the intestinal microflora and strengthen the immune system. It is very useful to drink a cocktail of milk, cocoa and honey every morning.
Less saturated fat
Saturated fats include animal fats and some vegetable fats (such as palm oil). They are less useful, so it is recommended to reduce their use. The main foods high in saturated fat are red meat, lard, butter and eggs. Butter is enough 20 grams per day: one or two sandwiches with butter, or this amount can be added to the porridge. This way you can ensure your daily intake of saturated fat.
It is important not to overdo it, their excessive consumption will lead to an increase in the level of cholesterol in the body, impaired blood circulation in organs and vessels, problems with the gastrointestinal tract and a decrease in brain activity.
In winter, it is better to give up cold food and food. On the contrary, hot dishes should be present in the daily winter menu. Warm food twice a day is sufficient. Soups based on bean or low-fat vegetable stock are a great advantage. It is better to refuse the appetizers with the addition of sour cream, flour or margarine.
It is useful to add paprika, cumin, turmeric, cardamom and spices – parsley, basil, mustard, rosemary, oregano to warm food. Warming herbs stimulate the secretion of gastric juice and start metabolic processes.
With the onset of cold weather, people lead a less active lifestyle. As a result, they consume less energy. At the moment, under the influence of unfavorable weather, many feel depressed and tired. Often the situation is aggravated by attempts to please oneself at the expense of tasty food, rich in calories. At present, few people remember that overeating, reduced physical activity and slow metabolism become the reasons for extra pounds.
To avoid such negative consequences, you need to follow the diet. It should be rational and not overeat. It is enough to add a few good habits to your daily routine:
- Eat fractionally (at least 3-5 times a day), but in small portions. Do not skip main meals and small snacks (2-3 per day).
- Be sure to observe the drinking regime: 1.5-2 liters of clean water per day.
- Minimize the consumption of animal fats, give preference to corn, olive oil.
- Check the presence of minerals and vitamins in the diet. Look out for dried fruits: dates, dried apricots, raisins, prunes. They are rich in nutrients.
You cannot take long breaks between meals. Only in this way is the body supplied with the necessary energy, after all, with the arrival of cold weather, more is needed.
With the onset of winter, the diet should be balanced, regular and as healthy as possible. Then a spoiled figure, frequent colds and a feeling of weakness will not spoil your mood.