How to eat in winter

Even healthy people with normal digestive helpful to eat seasonal. As summer we wear light dresses and defend winter warm coat, eating habits follow the same principle. In the cold food should be warming, nutrient-rich, oily (avocados, nuts, home unsalted cheese - Adyg, oils) to provide energy and strengthen immunity.

Rule number 1

70% of immunity in the intestine, so to maintain health should be minimized fermentation processes. Eliminate all legumes, raw vegetables (it is better to bake in the oven), alcohol, juices and sodas in packets. Prefer baked without yeast.

Rule number 2

Add to the dish "warming" spices. Turmeric, cloves, fennel suitable for roasting vegetables and sauces. Thyme, rosemary, tarragon - for fish, meat and poultry. Add cinnamon to baked goods and hot drinks. Seasonings not only enrich the taste of food, but also to support the body in a difficult winter.

Rule number 3

Include in your daily diet of hot soup. ZOZhnye options - thick minestrone, or even pumpkin, carrot, beet puree with vegetable milk. Soups quickly saturate the body and warm support the acid-base balance.

Rule number 4

There is good news! The daily minimum calories in the winter need to increase to 200-300 calories to include "active" protein - lean meat, fish, poultry. We should not reduce the physical load, or gain weight.

Rule number 5

In the cold season, we have a deficit of "solar" vitamin D. He is involved in the synthesis of dopamine - our emotions, mood, motivation and energy. Vitamin D supports the body in fighting inflammation and infection, which is super important in the season of colds! Many magical vitamin in fat sea fish, caviar, cod liver oil, egg yolks and linseed oil (olive excellent replacement in the winter).

Rule number 6

In order not to be depressed in the winter, feel the vitality and sweet sleep, you need tryptophan. It is a powerful cocktail of serotonin ( "hormone of joy") and melatonin ( "youth hormone"). Turkey, rabbit, fish, seafood and seaweed, nuts, cheese and cottage cheese will enhance the mood.

Rule number 7

The diet is desirable to limit the products that contain the excess fructose. It often causes fermentation followed by intestinal inflammation. Reduce the number of pear, mango, grapes, persimmons, figs, raisins and prunes. If you want something "tasty", it is better to choose a fruit, tangerines, kiwi, ripe bananas and pineapples.