During the cold season our body should be set at low temperatures and lack of sunshine. One way to help is through food for the winter season that will provide calories and nutrients you need.You do not know what to eat during the cold season ? We share tips for balanced diet in winter :
Switching to the winter diet
The diet was rewarding summer we no longer adequate in winter as too light for the needs of our body becomes.Fortunately, nature provides seasonal foods that have properties that we need to prevent and fight respiratory diseases , so common at this time.
We have high-calorie foods , such as vegetables, potatoes or yams, which allow us to accumulate energy to maintain body heat . It is also easy to find fruits and vegetables with nutrients that help to increase our defenses in winter.
Eating seasonal food is also convenient because its quality is higher, since they are freshest, remembering that often cheaper and easier to get.
The battle of the winter vegetables
The cool-season vegetables have very useful properties against coughs and colds . For example, garlic and onions are foods with antiseptic properties (eliminate microorganisms) and mucolytic (favoring the expulsion of mucus) that prevent or assist in the recovery of respiratory diseases .
The sulfur-rich compounds found in these foods enter the blood after digestion, and almost immediately turn to the lungs. Such substances are more abundant when products containing raw or with little cooking time consuming, and although they are responsible for acquiring characteristic smell his breath, also strengthen the mucous membranes (soft damp tissue) and help fight sinusitis , bronchitis and pneumonia .
Our body also needs vitamin A to maintain in good condition the skin and mucous membranes (including the inside lining of the bronchi) and reduce the risk of respiratory diseases . The carrot is the ideal for beta-carotene (antioxidant in food intestine becomes vitamin A ), and which can be found easily during this time and its flavor is accepted by all.
Another good option season are chard, spinach and chicory, as they provide beta carotene, fiber (helps regulate intestinal transit) and folate, ie, derived from folic acid which, among other things, assist in the formation of proteins and They aid in tissue regeneration.
The cabbage family is not far behind, as it provides manyantioxidants (block molecules responsible for aging, called free radicals) that contribute to the proper functioning of the defenses, such as vitamin C , beta carotene, sulfur compounds and anthocyanins (especially in purple variety).
But if vitamin C it is, it’s time to talk about fruits such as citrus(orange, tangerine, lemon, lime and grapefruit), guava, hawthorn and kiwi, which constitute the primary source of this nutrient so necessary for tissue regeneration, eliminate free radicals andstimulate the defenses of the organism .
Furthermore, these products abounds fiber soluble (pectin and mucilage) that, at least in the case of citrus , concentrate on covering the white part of the pulp, so that should not be discarded. Also, the typical color of orange, tangerine and grapefruit is due to its high concentration of beta carotene.
Indeed, the best way to get the nutritional qualities of winter fruits is raw and exceeded when consuming them peel them, since most vitamins is located just under the skin.
Soups in the winter!
Nutritionists rightly point out that during the winter there is increased risk of consuming more calories than necessary. The salads are little tempting to be more cold and hot foods, which tend to crave more fat. However, the answer to how to not gain weight in winter is in knowing which foods to consume lots and care.
The best trick is not to overdo dip into soups in winter . Eat this dish as input provides the ability to eat well without getting fat because its ingredients can include a wide variety of cool-season vegetables , useful to prevent diseases or contribute to their relief.
It is convenient to prepare soups without cream and choose recipes that only use vegetables. Which they are made at home less fattening because they have less calories; to season them is better to use spices and salt grain (diced flavoring increases in sodium and fat).
Pasta is also a good choice of food for the winter , only to be taken some precautions. You should watch the amount you eat to not overdo (one serving equals half a cup of cooked pasta) and should be avoided which are accompanied by spicy sauce, cream and meat. It also moderates the amount of cheese that’s usually accompany.
As for soups and broths that include rice, lentils and beans, it is not advisable to eat them more than three times a week, because they bring a lot of energy. We recommend combining these foods with vegetables and no meat or sausage, and used in its preparation tomato juice and sauces homemade, as industrialized products (canned) have more calories.
Tips for eating healthy in winter
There are other aspects that can help you get a balanced diet in winter , some tips you can take into account during this season are:
- Our body works more slowly in winter, so it requires less heavy foods. It should also be consumed dinner before 8 pm.
- If you must take antibiotics because of a respiratory infection, seeks to strengthen the bacterial flora (beneficial microorganisms that live in the intestine) with yogurt and fresh fruit.
- Keep regular consumption of water (2 liters a day). You can drink tea or teas to achieve.
- It is convenient to use honey to replace sugar as it provides energy and chemicals that improve the health of the airways.
- To improve the consumption of vitamin A , which helps protect the skin from the cold and prevents cracks of the lips, including milk, cheese, liver and egg in your diet.
- The lack of sunlight reduces the incorporation of vitamin D the body; therefore it advised to add fatty fish (sardines, tuna or salmon) to offset a possible shortfall.
- As for beef, pork, lamb or other, they can be consumed preferably prepared on the grill and choosing lean cuts (fat).
- Potatoes are ideal foods for the winter , it is advisable to consume cooked or baked, rather than fried or mashed, not add calories.
- Do not abuse chocolate, nougat, marzipan and other desserts season as their calorie content is high. A good option is to replace the addition of nuts (peanut, almond, walnut or hazelnut) and dried fruit (dates, figs, apples or pears), as they provide fiber and nutrients.
- It is also valid to conclude the meal with natural juice of citrus fruits , trying not to spend more than 15 minutes after having obtained, as it loses much of its vitamin properties.
We hope these tips will be useful in preventing common illnesses at this time of year. Remember that in addition to wrap up well and maintaining a healthy lifestyle, you need to follow a balanced diet in winter .