In this period when infectious diseases increase due to the decrease in body resistance as the weather gets colder, it is much more important to have an adequate and balanced diet. Overeating attacks are more common in this period as a result of the reluctance, weakness and unhappiness that develop with the winter season, when the weather gets darker earlier, the sun and warm weather are replaced by rain, and the work becomes more intense. Let's take a look at what changes should be made in nutrition during this difficult winter period:
-
We must keep the Immune System Strong
During the winter season, one of the most effective ways to protect and strengthen our metabolism is to have an adequate and balanced diet. The way to have a healthy and strong body is to have a diet sufficient in vitamins and minerals and rich in antioxidants. We should ensure food and nutritional diversity in our daily diet and consume sufficient amounts of milk, grains, meat, vegetables-fruits, oils and oilseeds every day. We should not miss vegetables and fruits in our meals, especially rich in vitamins A and C, such as citrus fruits, carrots, broccoli, zucchini, Brussels sprouts, cauliflower, tangerine, parsley, arugula and cress. Care should be taken to consume these foods without losing vitamins and minerals by using correct preparation and cooking methods. Since vitamin C is easily affected by heat and light, freshly squeezed fruit juices, which are consumed abundantly in winter, should be consumed directly without waiting. Zinc strengthens the immune system in cases of infection. Cereals, eggs, walnuts, cheese, milk and liver are among the sources of zinc. Iron, copper, manganese and selenium prevent cell damage caused by free radicals in the body. The foods we consume in a balanced way also enable us to get the vitamins and minerals we need into our body.
-
We Should Reduce Winter Depression with Healthy Nutrition
Winter months are known as months of depression when the sun is less visible. Depression can be reduced by consuming foods such as bananas, whole wheat rice, whole wheat pasta and potatoes. If we are deficient in omega-3 fatty acids, we may become vulnerable to depression. Anti-depressant effect We can increase the consumption of a balanced diet plan, plenty of fish and other foods rich in omega-3 fatty acids (walnuts, flaxseeds, purslane) during this period. With increasing cold weather, the body temperature wants to maintain its own temperature and sends eating-hunger signals to the brain to increase the metabolic rate. Increased overeating attacks also cause us to gain weight. To prevent us from gaining weight, we can eat small and frequent meals and choose more practical, easy-to-carry snacks.
-
Don't Neglect to Move
Physical activity strengthens circulation. Strong circulation means strong immune system. If we reduce our physical activity after the active days of summer, our digestive system may develop constipation in response to the change. In order to prevent the development of constipation, importance should be given to the consumption of fibrous food in addition to physical activity. Foods with high fiber content are; Foods such as flaxseed, peeled potatoes, cabbage, orange, apple, oats and bulgur can be given as examples. Dry and cold weather may reduce the desire to drink water, but even if it is not felt, water loss from the body occurs. Therefore, a minimum of 8 glasses of water should be consumed daily. It is important to replace the lost fluid. Especially if you are doing sports, you should weigh yourself before and after exercise, and if you lose weight, take care to drink 1-2 glasses of water.
Read: 0
