How to feed in winter

The human body has its own structure and internal and external factors closely affect the body's biological structure. The most important external factors are temperature and coldness differences. In the cold air the blood vessels narrow, the body loses heat, the blood moves towards the center of the body. The body, which adapts to the winter conditions, enters a new adaptation process with the arrival of spring and warming of the air, the veins expand, the amount of blood in the organs decreases and the amount of blood in the vessels increases. This situation brings some changes in the biological structure of man.

The body, trying to increase the body temperature to the normal temperature as a result of the metabolic harmony with the increasing cold during the winter season, needs more energy and the desire to eat in the organism increases. Increased blood levels in the internal organs within the digestive tract will cause these organs to become more active, thus increasing appetite. The change in cholecystokinin hormone levels is another condition that affects the eating. Normally cholecystokinin hormone in the body is effective in the formation of toughness in the cold air is suppressed and as a result more desire to eat. More fatty, more carbohydrate, simple sugar-rich foods are consumed. In addition, changes in weather conditions and shorter days reduce physical activity. Inadequate physical activity, it causes less energy consumption by the body. As a result, the increase in appetite and inability to exercise in addition to the inability to gain weight in the winter months becomes inevitable.

In order to prevent weight gain in winter, it is necessary to eat regularly and continue the activity. In general, exercise is insufficient due to the fact that the air is cold, and high calorie foods and beverages with high fat content are preferred. High-fat foods cause undesirable weight gain, as well as increasing the risk of developing the disease by adversely affecting the body's immune system. Especially in these months when diseases like flu and flu are common, it is necessary to strengthen the immune system in order to protect the body against the increasing air pollution and the conditions in closed - airless environments and reduce the risk of disease. Ensuring weight control, following an adequate and balanced nutrition program,

Vegetables and fruits are very important nutrient groups that help strengthen my immune system and help meet the growing need for vitamins and minerals in winter. This group of nutrients are important sources of vitamins and minerals as well as antioxidant properties and during the winter months to remove the body to accumulate toxins A, C, E vitamins are also important sources of antioxidant some of the herbal chemicals. Especially dark green, yellow, orange, red and purple vegetables and fruits (spinach, cabbage, broccoli, chard, arugula, green onion, pointy pepper, Brussels sprouts, radish, turnip, beet, celery, tomato, carrot, lemon, rosehip, apples, kiwis, oranges, tangerines, etc. should be frequently included in the diet, a minimum of 5 - 6 servings should be consumed every day. Salad consumed in summer should be one of the indispensable foods of lunch and dinner in winter, vegetable soup should be consumed both to increase fluid intake and to meet vitamin requirements. It is also important to consume fruits and vegetables that are characteristic of the season.

The consumption of fruits and vegetables rich in vitamin C, such as rosehip, parsley, red and green pointed peppers, arugula, kiwi, oranges, mandarins and lemons, should be higher in the winter months for protection against influenza and cold. Salads and juices should be prepared just before consumption to prevent loss of vitamin C. In addition, vitamin C in the body of the body without forgetting that the need to be consumed.

Dry legumes (such as dry beans, chickpeas, lentils, barberry), which are both indispensable foods of the winter season due to their nutrient content, should be consumed 2 to 3 times a week especially in these months.

Yogurt from dairy products has many anti-disease effects by strengthening the immune system. The lactic acid bacteria used in the production of yogurt and yogurt have infections, gastrointestinal system diseases and cancer prevention effects due to the suppression of the immune system. Therefore, daily consumption of milk and other dairy products such as cheese should be provided with at least 2 to 3 servings of yoghurt.

Meat and meat derivatives, eggs, green leafy vegetables, cereals, molasses and iron found in dried fruits; dried beans, oilseeds, unrefined cereal grains and magnesium in dark green leafy vegetables; selenium found in fish and other seafood; meat, liver, eggs, seafood, milk and products, dried legumes, oil seeds, and grains of zinc are essential minerals for strong immunity. An adequate and balanced nutrition program will ensure that all nutrients will be positively affected by the immune system. The balanced distribution of the food groups (milk - meat - vegetables - fruits and grains) in the diet, the feeding at low and frequent intervals, the amount of sufficiency and the diversity appropriate to the season constitute the basis of adequate and balanced nutrition. In addition, a regular exercise program will help to reduce the risk of all kinds of diseases, as well as provide a problem-free winter season. Recommended minimum 30 days of the week 30 - 45 minutes activity conditions of individuals should be applied within the framework of living conditions. (Such as dancing, for example, where there is no possibility of walking)

Due to the cold weather and low thirst, the water consumption should not be felt in every season, and it should be targeted to reach 2 - 3 liters within the framework of individual needs. In cold winter days, black tea, coffee, such as caffeine-containing beverages as an alternative to linden, rosehip, green tea, fennel, lemon balm, chamomile, nettle, rich in vitamin C-rich, relaxing features such as strengthening the immune system, as well as strengthening the support of liquid intake .

Factors such as inadequate dietary habits, inadequate intake of vitamins and minerals with nutrients, and inactive lifestyle cause frequent illness and weight problems in winter. In particular, the weight problems that develop as a result of wrong choices in winter following the winter months with the clothes to show itself more and more quickly people to lose weight can lead to wrong methods to lose weight. In order to prevent this, it is necessary to make balanced nutrition as a principle in every season and to be sufficiently active and to sleep regularly. Living with attention to these factors, which are the three basic elements of healthy life, is the key to a quality life.