These days when the weather is quite cold, changes are observed in people's eating habits. During the winter months, when nights are longer and days are shorter, people spend more time at home, which leads to frequent consumption of foods such as chips, hazelnuts, peanuts, popcorn and chocolate, which we call snacks. Unconsciously eating food or increasing the amount of food consumed while spending time in front of the television and computer negatively affects our nutrition, and excess calorie intake directly causes weight gain.
During winter months, sufficient mineral and Plenty of fruits and vegetables should be consumed to meet the vitamin needs.
During these months, fruits rich in antioxidant vitamins C, A and E, such as oranges, tangerines, grapefruits, apples, kiwis, etc. Vegetables such as parsley, cabbage, carrots and broccoli, which are rich in these vitamins, should be preferred. To be protected from diseases, care should be taken to consume seasonal fruits and vegetables. Vitamin C, which increases the body's resistance against cold and flu, also strengthens the immune system. It allows people who are affected by cold to recover from the disease in a shorter time. Vitamin E is needed to prevent vitamin A from oxidizing. Sources of vitamin E are hazelnuts, walnuts, legumes and green leafy vegetables.
The need for vitamin D arises as the sun loses its effect in the winter months. In this respect, importance should be given to consuming fish twice a week during the winter months. Fish is rich in phosphorus, calcium, iodine and selenium minerals. It is also a good source of vitamin E.
Foods such as whole grain or bran bread, bulgur pilaf, and whole grain pasta should be consumed during these months. Pure sugar and simple carbohydrate foods should be avoided. Vegetable oils should be preferred instead of butter and margarine. Lean parts of meat should be consumed.
In order to keep body temperature balanced, especially in winter months, body fluid requirement* should be calculated and fluid intake should be made accordingly. Tea and herbal teas without sugar should be used in addition to liquid intake. ir.
*You can use the formula Body Weight x 32= liters to calculate body fluid requirement.
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