Nutrition in Winter

With the cooling of the weather, especially upper respiratory tract disorders increase.
The most effective way to prevent diseases is to eat healthy. During the winter months, the body and metabolism
defend themselves. Due to this, it starts to work slowly. In winter, we want to consume more carbohydrate foods
. We want to go to bed early and get up late. The time we are active decreases. Since sweating decreases
, there is a decrease in the amount of water consumed.
Sufficient and stable nutrition is the basis of a strong defense system. So what should we do
and how should we be fed?
Starting the day with breakfast is the most valuable nutritional habit that affects our metabolic rate.
Parsley consumed with egg, green pepper and freshly squeezed orange juice (to be drunk immediately) is an excellent
breakfast option.
Dried fruits taken in the middle meal cuts your sweet cravings and meets your power requirement.
✓ Including salad in main meals and even starting the meal first with a salad
, which is rich in fiber and health, also helps in weight control (1 teaspoon of olive oil should definitely be used)
✓ Milk and dairy products are suitable for afternoon meals It is an option. When consumed 3-4 glasses of water a day, it contributes to the reduction of body fat
and stabilizes blood pressure.
3-4 servings of fresh fruit a day protects us against diseases. Citrus fruits
(orange, tangerine, grapefruit), kiwi, pomegranate, carrot meet our daily vitamin C and A need.
✓ Cabbage is a source of vitamin B, folate, vitamin K, potassium and manganese. Thanks to the antioxidants they contain
, they prevent the accumulation of free radicals in the body.
✓ You can use ginger, which protects from diseases and regulates digestion, by brewing or in meals
.
✓ Daily water consumption starts to decrease. Therefore, we should make it a habit to drink water at every opportunity and before meals
. Excessive consumption of tea and coffee in winter may cause insufficiency
by reducing the absorption of nutrients.
✓ We should move more
during the day, since the decrease in physical activity makes it easier to gain weight compared to summer months. (Using stairs instead of elevator, walking
by parking the vehicle farther away, dancing)
✓ Long nights Because of this, there is always a desire to eat something. If there are foods that we call “EMPTY FOOD” with high
calories in your home, there is a big problem. A healthy diet
goes through properly planned shopping. Not keeping these foods in the house, and sipping (water, herbal tea) before every desire to eat
reduces the desire to eat. Low-calorie vegetable sticks also provide benefits in suppressing the appetite
.