Winter eat, how you do maintain? Learn how to manage your diet during the winter to avoid excess fat accumulation. In winter you feel completely different than in summer. And the issue here is not only the need to wear great clothes. Sometimes we even envy the animals that go to sleep and wake up in the spring when nature comes to life. But even in animals, everything is much more complicated than it seems at first glance. In order to be able to sleep during the winter, they are forced to eat a lot all autumn and create energy reserves.
This suggests that proper nutrition in winter is different from summer, but we often eat incorrectly at any time of the year. Due to the lack of free time, many people prefer to eat food that can be prepared quickly. This leads to overweight, deteriorating quality of skin and hair, as well as declining overall well-being.
Only when we notice all these symptoms do we begin to look for ways to solve the problems that have arisen. However, is not it easier to switch to proper nutrition in the winter and not experience major problems? It is the question of planning proper nutrition for the winter that this article will be devoted to.
Contents
Properties of proper nutrition in winter
To understand the principles of proper nutrition during the winter, you need to find out what your body needs during this period. Frost helps to dry the skin, the body needs to ensure proper heat exchange, the immune system must work with maximum hygiene and it is also necessary to maintain water balance at the cellular level.
As you can see, to meet all these needs, you need to expend a lot of energy, but we must try to ensure that we do not gain weight and provide the body with the necessary amount of “energy supply”. It is the solution to these problems that allow for proper nutrition during the winter.
Since immunity should work much more actively in winter than in summer, it weakens rather quickly. Improper nutrition and poor immunity are the main causes of frequent colds and infectious diseases. It must be borne in mind that metabolism also changes during the winter and the endocrine system begins to produce some hormones in smaller amounts. For example, melatonin is produced at a minimum, as daylight is short and this has a negative effect on our mood.
When we talk about proper nutrition in the winter, we do not imply any restrictions on the use of certain foods. People often refuse in their desire to lose excess fat, but in our weather conditions, this should not be done. In addition, fats in your diet should be present, not only from plants but also from animals.
During the day it is necessary to consume about 30 grams of this nutrient and a third of their total amount should be from the animal kingdom. For example, a small amount of salted bacon in winter will be very useful.
Protein compounds
Protein compounds are not just building blocks for all body tissues. The body makes various immune proteins from amines, which help to strengthen the body’s defenses during the winter. By consuming enough of this nutrient, you will also be able to maintain muscle tone and you will feel good all winter long.
We will not mention foods that are great protein sources; this question is familiar to everyone. Note that proper nutrition in the winter involves the use of a protein compound in sufficient, not too large amounts. This is because excess protein is converted into adipose tissue. The amount of protein compounds your body needs affects a number of factors. On average, 70 to 100 grams of the nutrient should be consumed daily.
Vitamins
In winter, the body needs an active vitamin, but getting the required amount of these substances at this time, many people have problems. Vitamins help to improve health and normalize all processes. To ensure that your body does not lack vitamins, at least five fruits and vegetables should be included in your daily diet.
It is recommended to eat them raw, as after heat treatment some nutrients are destroyed. You can also eat frozen vegetables, fruits, and berries. Often, with this type of storage, all the important materials are stored in them. Try to prepare the maximum amount of berries that contain high levels of vitamin C.
Many dried fruits are also a great source of vitamins. To increase the number of nutrients, we recommend mixing dried fruits with honey and nuts. This step will also improve the function of the digestive system. Frozen berries and fruits can be used to make fruit drinks. This will preserve almost all the vitamins. First, pour boiling water over the berries and let them stand for six hours. After that, honey is added to the fruit drink. However, I want to warn you that honey cannot be added immediately to boiling water, as high temperatures will destroy almost all the nutrients in this product.
In winter, you need to consume a lot of citrus fruits, as they are a great source of vitamin C. This substance is also found in sauerkraut. To get your daily intake of vitamin C, you only need to consume 150 grams of sauerkraut. Note that this product is also a great source of vitamin K and group B ingredients. Prepare a salad of sauerkraut with the addition of dried fruits, berries, and vegetable oils.
We have already said that the skin in the cold dries quickly and vitamins E and An are needed to maintain water balance. A great source of the latter substance is carrots, but it is best absorbed when consumed along with fat. You can prepare carrot salads and season them with vegetable oil or sour cream. Vitamin E is found in large amounts in crude vegetable oils. To meet the daily needs of the body for this substance, you should drink two tablespoons of vegetable oil.
Minerals
Another type of nutrient that the body desperately needs during the cold season. Minerals are found in many foods but the best sources are green leafy vegetables, dried fruits, olives, nuts, cabbage, seeds, eggs, seaweed, and so on.
Hot food
Proper nutrition during the winter involves eating plenty of hot food. However, this does not mean that its temperature should be too high. The body processes food only at a certain temperature, which is about 40 or 50 degrees. When one eats food that is different from the above values, the body needs to expend energy on cooling it or heating it. Eat more soups, cereals, vegetables, and herbal teas in the cold season.
Boiled vegetables
As such, you need to consume vegetables daily. They can be used to prepare various salads and vinaigrettes. As we experience a shortage of fresh vegetables in the winter, it is necessary to make up for it. It is best to eat boiled or baked vegetables if they cannot be used in their original form.
Oriental medicine and proper nutrition in winter
Orientalists believe that one needs to facilitate the kidneys in winter. To do this, you should use proper nutrition in the winter and stop drinking alcohol in large quantities. Many people believe that salty foods are only harmful, but this is not entirely true. If you do not abuse it, you will also help your kidneys do their job.
It is interesting to note that European scientists are convinced of the dangers of salty foods. As is often the case in such discussions, the truth is central. A little table salt can actually cause kidney stones, unlike rock salt. However, you should not abuse any of these products. Nutritionists from the East also advise eating meat in the winter, but not in the cold. At the same time, there is an excellent right in the territory of our country – jelly. If you use it with horseradish, garlic, or mustard, you put a lot of calories into your body and strengthen your bones. Note that in the East, slaughter is considered to be the best meat. The nutritionists of this region of the earth are certain that it is in by-products that vitality is found. By the way, the best choice for consumption in winter, in their opinion, is the kidneys.
Potatoes, freshly squeezed juices, and grains are also highly regarded in the East. We have already said that Eastern nutritionists recommend eating a moderate amount of salty foods and adding them to hot spices. But they consider sugar harmful to the kidneys. In winter, you should limit the use of sweet foods and milk, which is also considered to be such.
Oriental nutritionists have a negative attitude towards canned puree with meatballs. If we completely agree with the first point, then jam, when used correctly, is a very useful product. But as for the great benefits of salted herring, we completely agree with our East Fjords colleagues.
