2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
In winter, proper healthy eating will not only help us feel better, but will also protect us from the typical weight gain for this season.
Protein is very useful in winter because it protects our body from infections. Animal proteins are useful, but they should not be overdone.
A person needs 100 grams of protein a day. Products rich in animal protein are meat, fish, eggs, cottage cheese, cheese and yellow cheese. Three hundred grams of these products contain 60 grams of protein.
Products rich in vegetable proteins are beans, corn, peas, bread. 300 grams of bread contain 30 grams of protein, 100 grams of legumes contain 15 grams of protein.
In winter, fats are important and useful, but their consumption should be moderate. For the normal functioning of the body it needs 10 grams of animal fat and 20 grams of vegetable fat.
Vitamins are a must in winter. Vitamin E is important for beauty and is a powerful antioxidant. It protects the skin from winds and cold. It is found in unrefined vegetable oils.
Vitamin A is found in carrots, but should be consumed with fat as it is fat soluble. Vitamin D is found in dairy products, eggs and cod liver.
To avoid infections, consume products rich in vitamin C. These are citrus fruits, peppers, kiwis, rose hips, hyacinths, balm.
In winter, immunity will be strengthened with the help of products rich in minerals - beef, cheese, yogurt, eggs, potatoes, avocados, beans, peas, nuts, olives, broccoli, dried fruits, green leafy vegetables.
When you consume sugar, you reduce the content of zinc and selenium in the body, as well as some vitamins. Replace sugar with honey and dried fruit.
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