Properly organized nutrition will help you easily survive the cold season and successfully resist numerous colds. In winter, food should be fairly dense and high in protein. After all, it is proteins that are the main building material for cells, and also provide the body with protection from negative environmental factors.
Instructions
Step 1
The main supplier of proteins is meat. Choose lean varieties such as beef, veal, chicken, turkey, rabbit. These products are not only well absorbed, but also contain a large amount of useful minerals (phosphorus, calcium, magnesium, iron) and vitamins.
Step 2
Fish is the second most important protein product, which must be present on the winter menu. Fish dishes contain easily digestible proteins, polyunsaturated fatty acids, various vitamins and minerals. Diet varieties of sea fish (cod, pollock, sea bass), which are extremely rich in iodine, are especially useful.
Step 3
Dairy and fermented milk products are an excellent source of protein in winter. In addition, they have protective and antibiotic properties and contain all the essential amino acids. Kefir, natural yogurt and cottage cheese are especially useful. The bacteria contained in them inhibit the growth of pathogenic microbes.
Step 4
Cheese is a valuable protein product. Go for lean, hard, and mild varieties. It is better to refuse processed and smoked cheeses, since they contain a huge amount of fat and salt.
Step 5
Eggs have a high energy value. They are a storehouse of amino acids, vitamins and minerals. They also contain lecithin and niacin, which are essential for nourishing brain cells.
Step 6
Vegetables are the most important supplier of antioxidants. They strengthen the body in the cold months, support metabolic processes. It is important to include in the winter diet dishes from fresh vegetables - carrots, beets, cabbage, tomatoes, herbs.
Step 7
An indispensable component of a nutritious diet in winter is fruit. Usually, in the first months after summer, the body uses the remnants of vitamins accumulated during the warm period. But by December, this stock needs to be replenished regularly. Apples, lemons, oranges, persimmons will make your diet more balanced.
Step 8
In winter, it is worth remembering the berries harvested in the summer season. Particularly useful now will be blanks from black and red currants, raspberries, blueberries, strawberries, lingonberries, cranberries.
Step 9
An important component of winter nutrition is cereals. Be sure to include rice, buckwheat, millet, oats and other cereals in the menu. Do not forget about whole grain bread and bran, they contain the most beneficial cereals for the body.
Step 10
Nuts are famous for their high protein content, polyunsaturated fatty acids, minerals and vitamins. They are extremely important for strengthening the immune system. However, you should not abuse this product, since nuts can cause an allergic reaction.
