Warming and cooling products
Do your arms and legs freeze in winter? Do you always catch a cold and often get sick? And you just can’t really warm yourself, and does coffee, or even something “hotter” help a little? You may just be eating wrong.
Proper nutrition in the winter - This is not tangerines with oranges, as many naively believe. Citrus fruits carry the cold energy of Yin. A healthy winter nutrition that warms, based on products with Yang energy. That's what we’ll talk about today.
Fandorin: This is the character “yang”. It denotes the sun, the masculine principle and in general everything that is bright, creative and, so to speak, p-positive. You see, the ancient Chinese had a strange s-delusion that all good comes from men, and all evil comes from women ...
Boris Akunin "Yin and Yang"
Have you noticed that with the onset of cold weather, as if old sores that had been forgotten during the summer are activated on their own, overcome colds, the mood is often at zero and you don’t want to do anything?
It's all about the balance of the internal energies of Yin and Yang. In the cold time, which, according to Chinese canons, begins with the beginning of November, the cold energy of Yin begins to prevail in a person, like in all nature. At the same time, Yang's hot energy is in decline. The body goes into a passive mode. Roughly speaking, he sleeps like a bear in a den.
But unlike bears and other lovers to oversleep all winter, a person does not hibernate. Somehow he needs to survive this period, and preferably in good health and peace of mind. The easiest way to adapt to winter time is to change your diet.
Yin Products and Yang Products
All food products are divided into cold (Yin) and hot (Yang). Thus, in order to increase the level of Yang energy, it is necessary to consume more appropriate foods and reduce the consumption of foods with Yin energy.
Traditionally, many fresh citrus fruits appear in our region in winter. Tangerines and champagne for the New Year - this, of course, is wonderful! But do not eat tangerines and other citruses with kilograms, hoping to replenish the supply of vitamins. All these fruits have the cold nature of Yin. Therefore, they need to be consumed in very small quantities and not every day.
All products have varying amounts of yin or yang energy. In something it is more, one might say - more concentrated, but in something less. Depending on the amount of corresponding energy, products are usually divided into three classes: a lot of energy, an average amount, and a little energy.
And now let's look at the content of a particular energy in our most common food products. To begin with, we list foods with cold energy Yin, which should either be completely excluded from your diet in the winter, or limited to the maximum.
Yin Cold Energy Products
Foods with a high level of cold energy Yin include not only all citrus fruits, but, oddly enough, warm-looking fruits - bananas, pears and peaches. And also pineapple, mango, grape, melon and watermelon. By the way, dried fruits - dates and prunes - are also cold in essence.
As for persimmons, opinions vary greatly. Someone considers it a cold fruit, someone the other way around. One thing is certain: persimmon is a highly tannic fruit (hence its astringent taste). And everything that has a highly tannin property is not very useful for the body, especially for the liver. And especially in the winter. So it’s better not to get carried away with persimmons either.
The following vegetables are also considered as very cold products: eggplant, tomatoes, bell pepper, potatoes, beans, beans, sorrel, spinach, zucchini, mushrooms, green peas, beets, celery, cucumbers.
Of meat and dairy products, cold weather has pork, veal, beef, lamb, chicken, kefir, sour cream, butter and milk.
Among the cereals, there are many Yin in oats, barley, corn and rye.
In addition, the cold nature of Yin also have: honey, nuts, sugar, fats, vegetable oil, pepper, ginger, cloves, bay leaf, caraway seeds, vinegar, mustard, vanilla, nutmeg.
And, of course, do not forget about drinks! Most Yin Cold Energy - Where Would You Think? - in coffee! So much for the “warming” drink. So next time, if you see a coffee pouring on the street and want to warm yourself, it is better to order a glass of tea :)
Also considered cold: wine, beer, cocoa (!), Sweet carbonated drinks, mineral water, fruit juices, champagne, linden broth, mint broth.
Of course, not everything is so sad and dull.
Firstly, products can change their nature to the opposite, if they are cooked correctly. For example, the same cold vegetables in a baked form lose their cold and acquire the nature of Yang.
Secondly, there are a lot of foods with moderate or low cold energy Yin. These include: white cabbage, cauliflower, garlic, lamb, nuts and almost all types of fish. And if you bake or fry all this (it is unlikely that you will eat raw lamb or crucian carp), then they will acquire the hot energy of Yang.
There are products with a cold taste. They bring cold energy to the body. These are products such as:
- Amaranth, broccoli, peas, zucchini, Brussels sprouts and cauliflower, potatoes, lettuce (leaves), seaweed, cucumbers, tomatoes, radish, rhubarb, lettuce, celery, fennel, zucchini, spinach, sorrel.
- Quince, oranges, cherry plum, watermelon, bananas, black grapes, cherries (sweet), pears, melon, blackberries, strawberries, coconut, lemon, raspberries, tangerines, peaches, mountain ash, plums, black currants, apricots, apples (sour).
- Coriander (grains), saffron, mint.
- Oats, millet, millet, rye, barley.
- Soybeans, green peas, beans, ordinary lentils.
- Sunflower oil, coconut, cow's milk, cottage cheese, granulated sugar, dry wine, egg (protein), cheese (especially young).
- “Morning” medicinal plants (taken 30-40 minutes before breakfast and lunch): aloe * (for long gestation periods), marshmallow, incense, barberry (pregnancy), elderberry, initial letter, three-leafed shift, geranium, serpentine highlander, wild strawberry ( leaves) (pregnancy), coriander (cilantro), mullein, burdock, raspberries (leaves), shepherd’s bag (pregnancy), plantain, senna (Alexandrian leaf), bearberry (pregnancy), yarrow (pregnancy), green tea.
- “Evening” medicinal plants (taken 30-40 minutes before dinner and before bedtime): birch, gentian, elecampane (pregnancy), oak (bark), jaundice, corn stigmas, madder, dandelion, motherwort, Sophora, horsetail, chicory.
Taboo for food. What is better for a man to refuse in winter
Of course, you should not completely change your diet in winter, because this is a huge stress for the body. But the use of certain foods that can be eaten almost without restriction in the summer is best reduced in the winter season:
- a large number of fruits and vegetables. If you lean on these gifts of nature all winter, you can get the syndrome of chronic fatigue and heart rhythm disturbances. There is also a danger of vegetative crises and a violation of the protective function of the skin,
- flour products. These foods cause a rapid increase in blood glucose and increase insulin levels.
- canned meat. They can be not only a source of easily digestible carbohydrates, but also unwanted fats,
refined products. The refining process eliminates many of the beneficial substances that a man needs so much in the winter.
Yang Hot Energy Products
So what is better to lean on in the winter to feel healthy and energetic? Let's list the right winter foods.
Let's start with the fruit. Unfortunately, the choice here is not as large as among products with yin energy. It is practically nonexistent. Only apples can be classified as hot, or rather even warm fruits. But then you can choose any grade and pop them from the belly. At least a kilogram per day, if diathesis does not bother, and there is no allergy.
Among the vegetables, the picture is already more fun: hot ones include the pumpkin, pumpkin grains, turnips, radishes, onions, carrots, parsley.
Of meat and dairy products, hot energy is provided by: duck, turkey, eggs and cheese. And from cereals: rice, millet, wheat and buckwheat.
Among drinks, very few have the energy of Yang. This is, first of all, green and black (red) tea, a decoction of chamomile, and such exotic things as coffee from the roots of a dandelion or burdock, a decoction of ginseng, as well as a decoction of white wormwood (a terribly bitter thing!).
As far as tea is concerned, ordinary black teas still have a hotter Yang. In the east they are called red. Green tea is cooler, although it also carries the energy of Yang. It all depends on the type of tea. For example, most Yang green tea is the Japanese Bunch tea.
Normal clean water is rather neutral. But in the winter it is better to drink it nevertheless warmed up, but not cold.
But strong "strong" drinks are better not to drink at all. Especially on the street. Resist the temptation to drink a glass of mulled wine in the frost, even though it beckons with its wonderful aroma. The fact is that alcohol helps open pores on the skin and thereby releases internal heat from the body. And if at first you feel warm, then very soon the opposite will happen - you will feel even more cold. Better drink all the same good old tea.
By the way, for the same reason, some “hot”-looking spices - peppers, ginger, cloves, vinegar, mustard - are also classified as cold foods. Precisely because they contribute to the opening of the pores of the body and the release of internal heat. And we need to protect it!
Yang's hot foods are also not that simple. For example, food made from hot foods should also be served hot or at least warm. If it cools, then its energy will also become cold.
- Walnuts, hazelnuts, chestnuts, dried fruits, lentils, spelled, cereals.
- various cabbage, green onions, pumpkin, beets and onions.
These vegetables also provide us with important vitamins and secondary plant substances that strengthen our body's resistance.
To warming, in particular, also include:
- Eggplant, mustard, coriander (cilantro), onion, green onion, olives, carrots, garlic feather, red pepper, parsley, tomatoes, turnip, rhubarb, beets, celery, pumpkin, dill, red beans, horseradish, wild garlic, garlic.
- Apricots, cherries, pomegranates, pears, cherries, sweet apples, walnuts, raisins, figs, dried ginger, chestnuts, hazelnuts, almonds, nutmeg, dates, pistachios, hazelnuts.
- Cloves, mustard seeds, cardamom, cinnamon, sesame seeds, turmeric, fenugreek (grains), black pepper, celery (seed), caraway seeds, garlic.
- Buckwheat, corn, wheat, bran.
- Lentils are red and black.
- Natural vinegar.
- Mustard, corn, sesame, linseed and olive oil.
- “Morning” medicinal: anise, aralia, star anise, hawthorn, cloves, laxative joster, calendula, viburnum, cardamom, meadow clover, cinnamon, nettle, flax (seed), rosemary, chamomile (pregnancy), caraway, fennel, sage (pregnancy ), dogrose, eucalyptus.
- “Evening” medicinal plants: calamus (pregnancy), arnica, basil, valerian root, elecampane (pregnancy), oregano (pregnancy), St. John's wort (pregnancy), flaxseed, coltsfoot, lemon balm, juniper berries (pregnancy), mint, wormwood (pregnancy), chamomile (pregnancy), licorice (pregnancy), pine buds (pregnancy), thyme, black tea, celandine, saffron, tarragon (tarragon).
Note: * in parentheses are indicated contraindications to the use of medicinal plants only during pregnancy.
A feast during the spleen. What dishes will relieve winter depression
So that the lack of sun and heat could not affect either mood or overall well-being, you can please yourself with the following dishes, whose composition is ideal for this time of year:
- pickle. Since the ingredients required for use are onions, potatoes and carrots, whose usefulness has been tested for centuries, and meat broth has been used as the basis, the general benefit of eating it is quite obvious,
- meat goulash. The meat base, the usefulness of which has already been argued in the article, in combination with vegetables provides a protein-rich dish that can provide energy for the whole day,
- borscht. Due to the similarity of the compositions, it has the same nutritional properties as pickle. There are only a few variations in the products used, but this affects the taste rather than the vitamin,
- ear. Having fish as the basis will allow you to get a large amount of phosphorus and lungs for the absorption of proteins.
Proper, balanced nutrition is of great importance for the body of every man. A diet selected according to seasonal characteristics will have the most positive effect on both the state of health and overall well-being.
Read about alcoholic hepatitis, its symptoms and treatment, maybe it's time to cut back on alcohol?
And here we talk about chronic toxic hepatitis. How can I get to this state?
How else to increase Yang energy in winter
You know better than me that one of the goals of oriental practices is to teach a person to achieve health, youth and longevity. Health is, first of all, harmony. And harmony does not like extremes. Therefore, you should not hide at home from the winter cold in order to save Yang and not gain extra Yin. It’s also not worth it to walk wide open, without a hat and without socks (moronic fashion!)
Walk more in the fresh air. And to maintain internal warmth, dress correctly in the winter. Protect your neck with warm scarves and keep your pelvic organs warm. In winter, the most vulnerable parts of the body are the back, kidneys and bladder. With subcooling, it is easiest to get cold.
When you go to bed in the evening, I recommend putting a regular heating pad in bed before going to bed. It can even be just a plastic water bottle. It is not worth pouring boiling water into it, but hot water from the tap is quite possible. So you will not lose heat by warming the bed with your own body.
And finally, one wise advice: try to get less angry and nervous in winter. For in winter it especially affects the balance of yin and yang energies. Keep calm. Go to bed early and sleep longer. This will replenish the energy of Yang and reduce the amount of Yin.
Be healthy! And do not forget to add the article to your bookmarks, so as not to look for a list of the right winter food.
Share the article on social networks. By doing this, you really help other people!
Warm and cold products in terms of Chinese medicine
In some sources of Chinese medicine, products are divided into hot, warm, neutral, refreshing and cold. Energy processes in the body are very important from the point of view of Chinese medicine. It proceeds from the fact that each product, despite the number of calories, has a certain effect on the energy balance of the body and on its internal and external energy paths (meridians). According to this philosophy, breathing, movement and nutrition act on the individual electromagnetic force field of the body. They change the frequency and amplitude of oscillations of this field, slowing down or accelerating recovery. There are food products that charge the body with energy, warm it in the literal sense of the word and strengthen vitality. Such products are indicated in the table as “hot,” “warm,” and “neutral.”
All other products fill the body with juices and liquid, and also cool it: such products are designated as “refreshing” and “cold”.
You need to know that energy in this sense has nothing to do with calories and calorific value. On the contrary, it may be that in our opinion, a substance with high heat capacity, from the point of view of Chinese medicine, takes our energy. For example, sugar from the point of view of Western teaching is a high-calorie product, and from the point of view of Chinese medicine it is a very cooling product.
This approach can explain a lot. For example, many do not understand why citrus fruits, despite the high content of vitamin C, do not stop, but increase the symptoms of a cold. The energy table of Chinese medicine explains this: such fruits cool and are least needed by a cold body.
The table of Barbara Temel, which disseminated this doctrine in the West, shows what products you can replenish or balance energy.
Together with energy-spiced spices, all products automatically rise to the mark of "warmth".
Cold foods (southern fruits, tomatoes, cucumbers, yogurts, mineral water, soft drinks, black tea) cool the body and lead to a lack of Yin or Yang energy.
During pregnancy, many women prone to excess Yang energy can thus reduce it. Refreshing meals can be distracted from unrest in adolescence. You can try in this way to fix the Yang energy of many hyperactive children.
- HOT: cinnamon, pepper, curry, tabasco, nutmeg
- WARM: buckwheat, oats, onions, horseradish, apricots, peaches, raisins, basil, dill, laurel, caraway seeds, marjoram, garlic
- NEUTRAL: millet, corn, cabbage, potatoes, carrots, peas, plums, grapes, figs, saffron, grape juice
- Refreshing: rice, spelled, wheat, sour cabbage, asparagus, spinach, zucchini, cauliflower, celery, apples, pears, melons, oranges, strawberries, sage, fruit juice, rosehip tea, mint
- COLD: cucumbers, tomatoes, lemons, bananas, mangoes, watermelons, kiwi, salt, sauces, seaweed, mineral water, green tea, black tea.
The neutral products are mainly cereals, except for barley and rice (these products are included in the cooling column). This includes cucumbers, sweet rice. Neutral food restores qi-energy, harmonizes yin and yang-energy and should be the basis of nutrition.
Hot foods, just like cold foods, should not be abused, especially curry, with red and black pepper. This kind of food protects from the cold inside and is a good addition in the winter season. In large quantities, they increase Yang energy.
So, increase the number of hot seasonings in the cold, in the summer - reduce. The same rule applies to onions, garlic, mustard, ginger - they all warm the food. All yin products can be turned into yang ones by adding spices!
Sometimes they ask if hot tea is possible. Very cold or very hot food is not useful: both require additional energy costs for thermoregulation. In addition, hot food and water have a very negative effect on taste buds.
The truth about jam
Modern jam began to be actively made only in the second half of the 19th century, when sugar became cheap, and therefore affordable. Prior to this, sugar and sugar candy were made from a variety of fruits and berries. It has a lot of benefits and especially a lot of pectin. It normalizes digestion, lowers blood cholesterol, protects against cancer, atherosclerosis and many other diseases. Many fruits and berries were dried, such preparations are also very useful. They made jam, but on honey. Firstly, it is healthier than sugar, and secondly, it wasn’t eaten very much, honey was always not the cheapest product.
Under oppression means useful
Vegetables, as well as many fruits and berries were previously preserved in an open way, under oppression. Pickles and pickles were made from cucumbers, tomatoes, cabbage and many, many other vegetables and mushrooms, and urination was made from fruits and berries. Despite the different names, in terms of production technology they were essentially the same products, they all went through the process of lactic acid fermentation. And all of them are much more useful than modern sterilized canned food and marinades (they have much less harmful salt and there are useful probiotics - lactic acid bacteria). Such traditional preparations are no better than fresh vegetables and fruits, but, in fact, they can compete with them in the winter. Add to this the variety of preparations - these are not only cucumbers and tomatoes, which are mostly canned today. Then, all available vegetables, fruits and berries were harvested using the fermentation method. They diversified their diet and provided a host of healthy antioxidants, vitamins, and other nutrients that we lack so much today.
500 gram rule
The World Health Organization is actively promoting the consumption of at least 500 grams of fruits and vegetables daily. To do this, WHO has the slogan: "5 times a day!". These are 5 daily servings of fruits and vegetables, each of which weighs approximately 100 grams. Many people think that this is a lot. This is not true. Count: one mandarin weighs 80-100 grams, an average orange - 150-200. It is good to eat salad for lunch and dinner, as well as a vegetable side dish, cabbage soup, if possible some other fruit, plus a small addition of vegetables to various dishes, as well as spices and herbs for seasonings. So you can easily pick up and even exceed the daily portion even in winter. But you need to choose the gifts of nature. The useful ones include not only fresh fruits, vegetables and herbs, but also the following products from them:
- all frozen vegetables, herbs, fruits and berries,
- lecho, tomatoes in their own juice, tomato paste and mashed potatoes,
- Tomato and vegetable juices without added sugar,
- canned green peas, beans (including chilli), corn, etc. harvesting.
You can eat, but to a limited extent - due to the content of a decent amount of salt (especially for cores) - the following blanks:
- traditional pickles made under oppression (sauerkraut, cucumbers, mushrooms, garlic, etc.),
- traditional urination (tomatoes, apples, berries),
- vegetable caviar (zucchini, eggplant, etc.).
Healthy vegetables, fruits and berries do not include canned pickles, marinades and preserves, and you do not need to include them in the obligatory daily 500 g.
These are products for occasional use - for mood, at a holiday, etc.
Tells Cardiologist, Doctor of Medical Sciences, Professor, Head of the Department of Clinical Functional Diagnostics and Scientific Secretary of Moscow State Medical and Dental University A. I. Evdokimova Yuri Vasyuk:
- We underestimate that cold winters are very dangerous for people with hypertension and other cardiovascular diseases.
Such weather contributes to the onset and exacerbation of respiratory diseases, cardiovascular diseases, provokes heart attacks, strokes and hypertensive crises. People with hypertension need to carefully monitor their blood pressure and it is extremely important to eat right - in the first place, limit the intake of salt and animal fats.
In recent years, when baptismal baths in ice water became popular, young men with severe pneumonia often came to our clinics.
Their medical history is stereotypical - they plunged into the hole, drank 100 grams for warming, and soon became ill. This, of course, is not necessary.
Alcohol dilates the surface vessels, causing a fraudulent sensation of heat, but in fact, because of this, the body's heat loss increases greatly. As a result - hypothermia with severe pneumonia or other acute illness of the respiratory system.
Is there more fat or not?
This is one of the main issues of winter nutrition. We are sure that oily helps to warm in cold weather. But, on the other hand, we are well aware that lard, butter and fatty meat are harmful to blood vessels and the waist. How to be?
Here are some tips on this. psychoendocrinologist and president of the Russian Diabetes Association Mikhail Bogomolov:
- Indeed, fats help to warm up well, that's true. But, I think, for many it will be a surprise that not only animal fats act this way, but also vegetable, healthy ones. The fact is that fats break down into substances that cause very light muscle tremors, it is so weak that we do not even notice it. But at the same time, a sufficiently large amount of heat is released, which helps us warm in the cold. It is better to use a mixture of various vegetable oils, today they are sold a lot. You do not need to cook on this mixture, it is perfect for salads and for dressing ready-made dishes. Fatty fish is very good, especially from the cold northern seas. Do not forget about various seafood and seaweed. All these seafood contain iodine, which also helps to warm in the cold. It is needed for thyroid hormones. They enhance metabolism, and as a result, more heat is released in the body.
The main winter product
This role is claimed by the cod liver. And there are many reasons for this. First, it is rich in healthy omega-3 fatty acids. They protect blood vessels from atherosclerosis, and in winter, when nutrition is more fat and high-calorie, it is very important. Secondly, cod liver is a champion in vitamin D. It is important for health in general, and especially in winter. At this time, its synthesis in the skin practically stops, since the winter sun is very weak. Therefore, it must be obtained with products. And the cod liver is perfect for this. Make a habit of keeping 1-2 jars of these canned goods at home. Do not skimp, buy the best - from whole pieces of liver made in the sea (this is indicated on the label). And eat about 1 teaspoon 1-2 times a week. It is no longer necessary, since it has a lot of vitamin D. Do not forget about other products with vitamin D. These include: egg yolk, dairy products and beef liver.
Approximate winter menu for the day
- Fried eggs with fried onions (or garlic).
- Radish salad with sour cream.
- Baked herring, jacket potato with vegetable seasoning.
- Kefir with the addition of dry herbs.
How to cook?
Try to supplement any dish with vegetables, spices and other seasonings. This can be done already with food, or it can be done during cooking.
Use tomato paste and mashed potatoes more often. If they are not, you can cook on tomato juice.
When preparing cabbage salads, be sure to crush it and let it stand for 15-20 minutes so that it starts up the juice. Do the same with onions and garlic. At this time, they sharply increase the synthesis of bioactive substances. If you will heat these components, do the opposite: cut them just before cooking.
Cook carrots and beets whole, so they retain more nutrients.
Cook the potatoes in a peel, rinsing well with a brush before boiling or baking.
5 foods to support immunity in the cold season
It is considered the best product for the treatment and prevention of flu and colds. Moreover, microbes and viruses are not only afraid of the eaten garlic. Finely chopped and laid out in the apartment, the garlic neutralizes them with one of its aromas.
Ginger tea has not only a warming, but also a disinfectant and antiseptic effect. In addition, ginger tea accelerates metabolism and helps to quickly get rid of kilograms gained during the winter holidays.
Champion in vitamin C, from the lack of which in winter almost everyone suffers. There is more ascorbic acid in sauerkraut than in lemons, oranges and blackcurrant (30 mg per 100 g). Cardiologists respect sauerkraut for their high potassium content. It normalizes heart rate and blood pressure. And oncologists consider it the main product for the prevention of breast cancer. Another value of cabbage is a high content of dietary fiber that improves intestinal motility (prevention of constipation caused by a sedentary winter lifestyle).
Why winter food is special
What does our body need in winter? It is cold, frost dries the skin, the body needs to maintain immunity, ensure proper heat transfer and prevent cell dehydration. He needs more calories, but we don’t need anything extra weight, so we need to build our winter food properly.
The immune system weakens in the winter, the metabolism also becomes different, and the production of certain hormones slows down. For example, melatonin becomes much less - after all, in winter there is little light, and we often have a bad mood and lack of sleep.
In such cases, many people try to “keep warm” and feel happier with the help of delicious and high-calorie foods, and this especially applies to women: when it is cold and in a bad mood, you really want to eat something sweet and tender, and as a result we get overweight .
A properly built winter food does not at all imply a rejection of any products necessary for the body - for example, fats. Cold Russian winters are unlikely to give up what gives us the necessary calories and energy, so fats must be consumed necessarily: both animal and vegetable. In winter, it’s enough to eat 30 g of fat per day - no less, and 1/3 should be made up of animal fats: butter or a little salty pork fat - it is very useful in winter in small quantities. You can get fats from dairy products: sour cream, cream, cheeses. Vegetable fat is a vegetable oil: soybean, olive, corn, etc.
The importance of proteins
Why are proteins so necessary for winter nutrition? Without protein in the winter, a person becomes susceptible to many infections, and often catches a cold. Using proteins that keep all our muscles toned, you can stay strong and healthy all winter. Proteins are also plant and animal: they are legumes, soy, cheese, cottage cheese, eggs, fish, meat, but all these products should be eaten in moderation - otherwise their excess will turn into fat. Sour-milk products also contain a lot of protein, but they are easily digested, and also protect the intestinal flora, on which our immunity depends, so in winter they must be eaten.
Protein we need 70-100 g per day, depending on physical activity, age, gender and body weight.
Where to get vitamins in winter
And of course, you can’t do without vitamins in winter: diseases will overtake us very quickly without them.
How to eat vegetables and fruits in winter? Try to eat 5 different vegetables and fruits every day: in dishes and separately, and best of all in raw form - if possible. You can use frozen fruits, berries and vegetables: they retain even more vitamins than those that are kept fresh.
Freeze the berries yourself: you can pick them on your site or buy them in the autumn on the market. Preference should be given to berries in which there is more vitamin C: sea buckthorn, currants, viburnum, cranberries, wild rose, cloudberries.
All vitamins and minerals are also stored in dried fruits: dried apricots, prunes, raisins, pears and apples. If you mix them with nuts and honey, then the body can get a full set of nutrients, digestion improves, constipation disappears, and in general - it's just delicious!
You can make fruit drinks from frozen berries - in such vitamin drinks, too, everything useful is preserved. The berries should be poured with boiling water and insisted for about 6 hours, and then add honey. You do not need to put honey right away, otherwise almost all valuable substances will be destroyed in boiling water.
The best fruits in winter are citrus fruits, because they last longer for vitamin C.
This vitamin is also found in sauerkraut, and there is a lot of it: you need to eat only 150 g to get the daily rate. In addition to it, sauerkraut contains lactic acid, vitamin K and B vitamins. If you prepare salads from such cabbage, adding berries, dried fruits, vegetable oil to them, it will turn out to be very tasty and healthy.
Vitamins A and E are also needed in winter, especially for our skin - because it suffers from frost and wind. It is known that there is a lot of vitamin A in carrots, but for its absorption we need fats, so cook carrots with sour cream, cream or vegetable oil. Unrefined vegetable oils contain a lot of vitamin E, and 2 tablespoons of any oil will be enough for us per day.
Vitamin D is produced mainly under the influence of sunlight, but in winter there is very little light. Nevertheless, try to be outside during those hours when the sun shines brightly, and expose at least his face, neck and hands, as well as eat cod liver, oily sea fish, eggs and dairy products.
What winter minerals are needed?
At any time of the year we need minerals no less than other substances - without them we would be weak, sick and ugly.
There are many products with a rich mineral composition, but we will list at least some for winter nutrition: these are green leafy vegetables, dried fruits, different types of cabbage, olives, nuts and seeds - pumpkin, sunflower, sesame, figs, legumes, avocados, potatoes, sea seaweed, eggs, yogurt, cheese, meat, etc.
What does oriental medicine say?
If we turn to oriental medicine, then she believes that in winter it is necessary to help the kidneys: they must be protected, provided with proper nutrition and not poisoned by alcohol, but they need salty foods to work. European experts, on the contrary, deny the beneficial effects of salt on kidney function and generally consider it harmful: salt causes the development of strokes, heart attacks, cataracts, diseases of the reproductive system and other health problems.
The truth, as always, is somewhere nearby: you do not need to add small table salt to the dishes - kidney stones form from it, but rock salt - large yellowish crystals - is much easier for the body to tolerate. The best option is products with a salty taste: seaweed, soy sauce, extracts of various plants.
Oriental nutritionists also recommend meat products for winter nutrition, but do not recommend eating them cold. However, in Russia there is such a wonderful winter meat dish as jelly: with mustard, horseradish, garlic - it strengthens bones and supplies us with calories.
In the East, by the way, not the meat itself is considered a more valuable product, but the liver, which we call offal: lungs, liver, kidneys, heart, even the spleen and stomach. Oriental physicians believe that they contain the vitality necessary for a person at a particular time of the year: for example, in winter the kidneys are considered the best kind of liver.
In eastern countries, cereals and potatoes are respected, chestnuts and freshly squeezed juices are considered useful.
As a complement to the salty taste, spicy is used: it is pepper and adjika, various sauces, garlic, game meat - all the products are a little bit.
Eastern dietology does not welcome sweet dishes in winter, believing that sugar has a bad effect on kidney function. It is recommended to reduce the consumption of sweet cakes, sweets, pastries and other similar delicacies, as well as milk - it is considered sweet.
Oriental physicians rejected canned compotes and preserves: in the first case it is worth agreeing with them, but we will protect the preserves - it is very useful, otherwise our great-grandmothers would not be such beauties.
Their herring is considered a delicacy, very useful in the winter, and we completely agree with this.
Hot food and boiled vegetables
How to eat right in winter? So. In winter, it is best to eat more hot food: of course, not too hot - so the body will have to spend energy to cool it. The most acceptable temperature is 40-50 ° C: so you can warm up, and the gastric mucosa will not suffer.
In winter you need to eat soups, cereals, vegetable stews, drink dried fruit compotes and herbal teas. Vegetable soup, soup with chicken and legumes is an excellent choice, but soups with flour, sour cream or croutons are better not to use in the winter, or to do this rarely - they will be of little use, but there will be many extra calories.
Great winter food is boiled vegetables. In winter, it is advisable to eat them every day - from them you can cook many delicious salads and vinaigrettes. There are few fresh vegetables in the winter, so their absence must be compensated, and steamed or baked vegetables will be the best substitute.
Drink less coffee in winter, and replace it with herbal tea, fruit drinks and other berry drinks - this will only benefit.
Sample menu how to eat in winter
A sample menu on a winter day may include juice or fruit for breakfast, whole cereal porridge or toasted black bread with cheese, yogurt or another sour-milk product. These are dietary fiber, complex carbohydrates, vitamins and minerals - all this makes us full, cheerful and energetic.
As a second breakfast for winter food, a bun is suitable - not sweet, but wholemeal, with a slice of avocado, but instead you can eat a banana or an orange.
For lunch, moderately hot vegetable soup is good, and for the second - boiled or baked meat, with zucchini or pumpkin.
In the afternoon you can eat some fruit and some jam with crisp bread, and cook pasta for dinner: of course, not with meat or butter, but with vegetable sauce, tomatoes, cheese or seafood. Olive oil is most suitable for pasta - this is how Italians eat them, and they have very little full.
Before going to bed, you can drink warm tea, or you can eat a small bowl of vegetarian soup, where there are many different vegetables.
There are a lot of carbohydrates in this menu, and little fat, but this food warms us and gives us a feeling of satiety, and the weight of the body does not increase. Add more spices to the dishes, but not spicy, but just spicy - it will be tastier, and even less oil will be required, and vitamins will be added.
So winter is a time when it is possible to preserve the tasty and healthy composition of the diet, which makes it easier to tolerate the cold, to remain energetic, healthy and beautiful.
Winter Foods: The Importance of Fats
In winter, the body needs to maintain immunity, provide heat transfer, and prevent cell dehydration. Therefore, he needs more energy and, accordingly, more calories. Fats are the main source of energy. They are necessary for the body for adequate heat transfer, are structural components of cells, they are necessary for the absorption of fat-soluble vitamins, a number of minerals. To ensure the necessary amount of fat in the winter, it is recommended to consume at least 30 g of fat per day. Of these, 1/3 are animal fats that can be obtained from dairy products (cheese, sour cream, cream, butter), fatty meats, lard, and eggs. Vegetable fats are found in oils: sunflower, soy, corn, olive, etc.
Winter Products: The Importance of Proteins
Protein is a building material for elements of the immune, endocrine and other systems. Therefore, the importance of proteins is difficult to overestimate. With a lack of protein in the winter, the human body weakens and cannot protect yourself from infection.
Proteins, like fats, are of plant and animal origin. Proteins are rich in soy, legumes, cheese, eggs, cottage cheese, meat, fish, nuts, cereals. A person in the winter needs about 70-100 g per day. This figure varies depending on the state of health, age, gender and type of work.
Winter Products: The Importance of Vitamins
Winter can not do without vitamins. Vitamins are the basis of strong immunity. Most of them are enzymes or their precursors, which are necessary for metabolism.
In summer and autumn, we eat a large number of fresh vegetables, fruits and berries, so the body's need for vitamins is fully satisfied. In winter, meat and cereals prevail in the diet, and the consumption of vegetables and fruits is limited, and even those are not so rich in vitamins.
For the intake of vitamins in the winter, try to eat five different fruits and vegetables every day: in dishes or raw. You can stock up on frozen berries, fruits and vegetables for the winter. They are not as tasty as in the summer, but retain many vitamins. Preference should be given to berries and fruits, in which there is a lot of vitamin C: currants, sea buckthorn, viburnum, cranberries, rose hips and others.
Also, many vitamins and minerals are stored in dried fruits. Eat dried apricots, prunes, raisins, pears, apples. If you mix them with honey and nuts, the body will receive the necessary set of nutrients.
The most useful fruits in the winter are citrus fruits, because they retain vitamin C.
In winter, the skin suffers from wind and frost, and as a result looks unattractive. Vitamins A and E are needed to maintain a healthy skin condition. Vitamin A is a lot in carrots, but fats are necessary for its absorption. That is why it is recommended to cook carrots with cream, sour cream or vegetable oil. Vitamin E is found in unrefined vegetable oils. Two spoons of any oil are enough per day.
Vitamin D is produced in the body by exposure to sunlight. Since there is very little light in winter, vitamin D deficiency is likely to occur. Try to be outdoors more often during those hours when the sun is shining brightly. The sun's rays should fall on open skin (face, neck, hands). Eat oily sea fish, cod liver, dairy, eggs.
Winter Products: The Importance of Minerals
Minerals in winter are necessary no less than other substances. To be strong, beautiful and healthy, eat more foods with a rich mineral composition. For example, dried fruits, nuts, green leafy vegetables, olives, different types of cabbage, seeds - sesame, pumpkin, sunflower.
The average adult need for minerals, as well as wholesome foods, the use of which will help maintain their balance, are presented in the table:
Daily requirement, mg
meat, poultry, offal, liver, fish, seafood, eggs, legumes, spinach, broccoli, cauliflower, parsley, artichoke, molasses, nuts and seeds
dried apricots, beans, peas, seaweed, raisins, nuts, lentils, potatoes
seafood (seaweed, caviar, cod meat, tuna, shrimp, squid), persimmon, blackcurrant, cucumbers, potatoes, garlic
milk, yogurt, cheese, canned fish containing soft bones, parsley, kale, spinach, sesame, poppy, soy
cereals, whole grain bread, cocoa, eggs, cashews
liver, kidneys, milk, yogurt, eggs, bran, buckwheat, corn, tea, cocoa
cranberries, tea, wheat flour, spinach, nuts, legumes, dried fruits, cocoa, oatmeal, pepper
liver, lentils, beans, peas, oatmeal, buckwheat, wheat, corn, rice
liver, peanuts, hazelnuts, peas, seafood, pasta, lentils, rice, nuts, oatmeal
salt, fish, seafood, eggs, legumes
legumes, corn, yeast, cheese, bran, dairy products, yolk, fish, dried fruits, nuts, seeds
meat, poultry, offal, cereals, seafood, bread, garlic, mushrooms
seafood, tea, potatoes, apples, grapefruit, oatmeal, rice, buckwheat
salt, dairy products, cheese, bread, meat offal
tomatoes, chives, potatoes, broccoli, radishes, grapes, plums, cereals, black pepper, legumes, liver, cheese, fish, seafood, poultry, beef
yeast, pumpkin seeds, beef, cocoa powder, yolk, walnuts, sesame seeds, peanuts, sunflower seeds, coconut, beans