Nutritionist Irina Pisareva (@ irina_nutrition.rus) - on how to adjust your menu for the winter in order to maintain vigor, health and not harm your figure.
The period from October to April is a difficult time for the body: frost and cold wind dries skin and hair, the sun is less and less pleasing with its presence, which means that there is not enough vitamin D and calcium. The mood falls, I constantly want to sleep, walks turn into quick dashes from one place to another. The lack of fresh oxygen provokes "acidification" of the blood - its pH shifts to the acidic side, it becomes viscous, the level of free radicals in the body rises.
And most importantly, fruits disappear from our tables, which contain a whole arsenal of necessary vitamins and minerals (and they also cheer up - read about them here). With a decrease in temperatures, the body turns on defense mechanisms: it activates lipogenesis (fat synthesis) as an additional protective thermal insulation.
Here are a few rules to follow during the fall and winter.
Limit mucus-forming foods as much as possible
These include milk, baked goods, first grade flour pasta, potatoes (best consumed in the first two months after harvest), denatured cereals (flakes, polished rice). You should also avoid foods and dishes containing gelatin, potato and corn starch.
Eat more seasonal foods
Include persimmons, quince, sea buckthorn and radish in your diet. This will help support immunity and saturate the body with vitamins. Find other seasonal fruits and vegetables that contain the maximum amount of beneficial micronutrients here.
Don't be afraid to add calories to your meals
In cold weather, our body is rebuilt to produce and store heat - this requires additional energy (about 400 calories). Thus, the calorie content of the daily diet can be safely increased by 15-20%.
Increase your daily vitamin C intake
Eat sauerkraut, citrus fruits, and frozen berries. Sauerkraut holds the record for vitamin C and antioxidants. And the daily intake of sour fruits and berries should be at least four servings per day (1 serving is 1 glass of berries and or chopped fruits).
Drink plenty of fluids
In winter, our body needs less fluid than in summer, but even in cold weather it is recommended to consume at least 1.5 liters of water per day. If you don't want to drink only water, add warm tea, compote, decoctions of berries, freshly squeezed juices from carrots and citrus fruits to your diet - all this will be beneficial.