As we experience the winter season, it will be very useful to review our nutrition in order to strengthen our immune system, which decreases in cold weather, and to regulate our changing metabolic rate. The most important points we should pay attention to are:
Reduce fat, calories and portions. The body wants to thicken the subcutaneous fat tissue in order to resist cold weather and not get cold. In order to gain fat, excess calories must be consumed, so the body increases appetite. In order to protect ourselves from this negative effect, we should pay attention to a lower-fat diet, but we should also maintain portion control. We should eat sugary and floury/doughy foods that provide high energy, less often and in small portions. Avoid saturated fat (butter, margarines, processed oils) and try to consume a large amount of unsaturated fat (olive oil, sunflower oil, corn oil, hazelnut oil, soybean oil, canola oil).
5 servings every day. or eat more servings of vegetables and fruits. Consume winter fruits and vegetables. We need the support of vegetables and fruits to strengthen the immune system. Because all the vitamins and minerals necessary to protect our body from diseases are abundant in this food group. We can make all these beneficial elements more effective, especially by following a varied diet. Use grouping to ensure variety.
Citrus products (orange, tangerine, lemon, grapefruit, etc.)
Small-grained, red-colored fruits (black grapes, pomegranate, prunes, dried blueberries, etc.)
br /> Yellow and orange colored fruits (dried apricots, pears, bananas, mangoes, apples, etc.)
Green and dark green leafy vegetables (spinach, chard, green pepper, parsley, arugula, cress, lettuce, lettuce, lettuce, etc.). cucumber, basil, etc.)
Yellow, orange, red vegetables (carrots, zucchini, pumpkin, orange pepper, red pepper, tomato, etc.) Consume winter vegetables frequently, especially cauliflower, leek, cabbage, spinach, celery, broccoli. . Increase your garlic and onion consumption. Although the sulfur compounds found in the structure of these vegetables smell bad, they have protective effects against cancer and strengthen the immune system. They are great fighters against diseases.
Consume fish 2-3 times a week. Winter is fishing season. The omega-3 fatty acids it contains and the selenium mineral found in seafood have been found in many studies to be beneficial to cardiovascular health and strengthen the immune system. Consume dairy products. Vitamin D deficiency may occur in winter due to decreased sunlight and closed clothing. Therefore, calcium, phosphorus and vitamin D found in milk and dairy products are extremely important for our bone health.
Give water to your body. With the winter season, the need for water decreases because there is a decrease in sweating activity. Many people neglect to drink water in winter. In order for our metabolic activities to be regular and healthy, we must pay attention to water consumption. Drinking an average of 2 liters of water will be sufficient.
Increase movement and fiber-rich nutrition. Since we are more inactive in winter, our metabolism slows down, so the problem of constipation occurs more frequently. Vegetables, fruits, whole grains, legumes and oilseeds have a positive effect on our digestive system.
Take advantage of drinks and spices that will warm and revitalize our body. We can get away from the cold by drinking black tea, green tea, coffee, linden, sage, and sweetening our meals with cloves, cinnamon, ginger and black pepper.
Read: 0
