Modes of the human body in the warm and cold seasons are significantly different. Our internal regulators unbeknownst to launch various natural mechanisms, the features of which depend on the characteristics of the climate of the habitat. Most clearly, the difference between regimes is expressed in people living in the middle band, in which every year there is both very hot and very cold weather. The organism of the inhabitants of such a climatic zone is forced to rebuild each time, which does not pass for them without a trace. In this article, we will talk about how to mitigate such a restructuring in the fall, that is, during the change of seasons from warm to cold, and how to build your own food in the winter.
Autumn restructuring of the body
During the autumn months, our body is preparing to work in a reduced energy consumption mode. First of all, it manifests itself in a state of general depression and constant drowsiness. Also, working capacity decreases and sexual desire decreases, and even a strong spirit a person wants to complain about life and eat something sweet.
This state should not be afraid. In the autumn, day after day, the light day is shortened, which affects the decrease in the production of serotonin, a pleasure hormone, the lack of which in the body leads to a drop in efficiency and a desire to perform any actions. There is also a lack of vitamin D, which is bad for the health of a person - it becomes more fatigued, and as the metabolism is broken, it inevitably gains excess weight. The period of such energy passivity can be reduced to a couple of weeks, if in time to switch to a winter diet, which has its own characteristics.
What is included in the winter menu?
Basics of the winter diet
In order to compensate for the climatic effect and feel perfectly normal in the winter, several simple rules must be adhered to when building a diet.
Rule one. Not to starve!
Caloric content of winter food should be higher than the summer. This should be achieved by increasing the use of dishes from fish, poultry, meat, i.e.with a large content of "heavy proteins."In your diet, veal and chicken meat should be eaten every week, in addition, fish should be cooked at least 2-3 times a week."Meat" proteins do not serve as a substitute for milk, so they need to be combined. Vegetables should be chosen according to your area and season, as long as they contain a maximum of useful vitamins, minerals and trace elements. In the autumn harvest pumpkins, cabbage, carrots, beets, parsnips, turnips and Jerusalem artichoke - on them, as well as on onions, garlic and potatoes, should be based on the preparation of the vegetable part of your winter menu.
Of course, you can not do without carbohydrates in winter. Excluding them from the diet threatens to reduce immunity and the ability to easily catch colds of viral diseases. Energy-intensive products such as bread, cereals and various cereals are best consumed in the first half of the day, and protein foods - meat or fish with vegetables, like dairy products - in the second.
Features of the winter diet are such that some increase in weight can not be avoided. This is due to the fact that the caloric content of dishes of this menu is higher, and mobility in the cold season is lower. Do not attach importance to this, because seasonal fluctuations within a few kilograms are completely natural, and in spring everything will necessarily return to normal.
Rule two. Vitamins and once again vitamins!
It is necessary to include in your diet rich in vitamins products. The berries that froze in the summer immediately after harvesting are much more useful than those grown in winter on hydroponics of vegetables and berries from the supermarket. Fresh greens are rich in phytoncides, which help the body fight infections, so in winter it is especially often necessary to include in the menu parsley, dill, green onions and various kinds of salads. Wash apples and sauerkraut also should be eaten more often, because they contain a lot of vitamin C.
Do not lose sight of vitamins A and E. In winter, they also play a big role, in particular, vitamin E helps protect the skin from weathering and frost. Eating a day about half a tablespoon of sunflower unrefined oil, you can easily avoid a deficiency of this vitamin. The best solution is to fill with such oil different vitamin salads. Here is a very simple recipe: chop the onion, lightly fry, mix with grated carrot on a large grater and fill with unrefined oil. Also, vegetable or animal fat contributes to the digestion of the body vitamin A.
Rule three. It is necessary to drink!
Even in winter, you need to drink at least 1.5 liters of liquid, and of them not less than a liter of clean water. The remaining liquid can be in the form of compotes, infusions or warm teas. Very useful in the cold season will be half-diluted with orange fresh water. It is worth remembering that this juice should be drunk within five minutes after preparation, otherwise most of the vitamin C contained in it will be destroyed by oxygen.
Rule four. Hot - definitely!
Be sure to eat hot meals or warm drinks. If you have a snack on the go, then it is advisable to wash down the food with warm tea. It will be very useful to add such seasonings to hot dishes such as cardamom, ginger, coriander and various kinds of pepper.
Rule the fifth. Diversity!
Try to make the menu as diverse as possible. Products should be alternated daily: porridge for the morning every day to make from different cereals, squeeze out the juices from various fruits and vegetables, change the types of bread and types of meat dishes. Such a variety of dishes and a fractional principle of food intake will give your body enough energy for active life in the winter season.
And finally one more tip: since sugar easily flushes vitamins out of the body, the winter diet should be based on natural sweeteners - syrups, honey, etc., so that all the extracted useful substances with such difficulty worked in full force and protected our body from diseasesand a winter spleen.