How to Feed in Winter

How to Feed in Winter

Many of us get bored and unhappy with the closed weather in the winter season. A seasonal mood disorder that is typical this fall and winter (depression) Stop. This is due to changes in our brain chemistry and some of our hormones as the sunlight decreases. Due to these changes, we can unknowingly take a rest and eat more during the winter months. In autumn and winter, we sleep earlier, want to wake up later, we still feel exhausted despite getting enough hours of sleep, and our mental efficiency may also decrease. In autumn and winter, some of our hormones increase our appetite and make us hungrier. In general, the foods that are desired to be consumed are sugary, floury, high-carbohydrate, calorie foods. Thus, weight gain becomes more common in these months. Despite this, weight gain in winter may vary from person to person and not everyone may experience this weight gain. Studies show that an average of 3-8 kilos can be gained during the winter months, while obese people gain more weight.

In short, all the changes in our body during the autumn and winter months reduce our physical activity, increase our food consumption, and eventually, many of us gain a few pounds without realizing it during this risky period.

The World Health Organization drew attention to the decrease in body resistance during this period, as they have an antioxidant effect. A, C, E It recommends increasing the intake of vitamins, minerals such as selenium, zinc, magnesium, omega-3 and omega-9 fatty acids. Of course, these elements must be taken naturally from food.

Vitamin A, which is found in yellow, orange and green vegetables and fruits such as eggs, milk, fish, spinach, carrots, apricots, is a powerful antioxidant. It takes part in the body’s defense system, increases lymphocyte production and antibody formation, thus protecting the body against infections.

Another important antioxidant is vitamin C. Vitamin C ensures the removal of harmful substances from the body, strengthens the defense system. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine, rosehip contain plenty of vitamin C. Salads, like fruit juices, should be prepared just before consumption to prevent loss of vitamin C.

Another important point that affects the immune system is the amount and type of daily oil consumption. The excessive amount of fat consumed daily, that is, eating excessively fatty food, causes suppression of the immune system. Therefore, consumption of oil should be limited, and frequent consumption of fatty foods such as frying, cream, chips, cake and cream should be avoided. Omega-3 fatty acids found in fish, fish oil, flaxseed, soybeans and walnuts are powerful antioxidants and are effective in strengthening the immune system. In addition, omega-9 fatty acids found in liquid oils such as olive oil and hazelnut oil also positively affect the immune system.

Since the sun shows its face less in autumn and winter, there are problems in meeting the need for vitamin D. For this reason, on days when the weather is sunny, direct sunlight should be used for 20 minutes. Another source of vitamin D, which is especially important for bone and tooth development, is fish. More fish should be consumed these days to meet the increased need for vitamin D.

With the cold weather, water consumption is replaced by hot drinks such as tea and coffee day by day. But it should not be forgotten that no drink can replace water. For this reason, it is necessary to maintain the habit of drinking 8-10 glasses of water a day. Consumption of caffeinated beverages should not exceed 2 cups per day, as caffeine taken in more than 300 mg per day will increase water excretion from the body.

Emotional stress due to the change of seasons can cause sweet crises in people. The most effective way to prevent this is to eat in a way that keeps blood sugar in balance. A nutrition program organized as 3 main and 3 snacks a day and leaving at least 2, maximum 4 hours between meals during the day significantly reduces the regulation of blood sugar and the attractiveness of sweets.

With the coming of autumn, the unconscious use of vitamin-mineral tablets is increasing. For the protection of health, it is wrong to use these tablets without the recommendation of the doctor. Some vitamins are stored in the body. Excessive use can lead to excessive storage in the liver and thus to have a toxic effect on the body. In addition, taking too much of some vitamins can cause health problems such as kidney stones. Vitamins and minerals taken from natural foods are more beneficial to the body.

RECOMMENDATIONS TO BE CONSIDERED IN AUTUMN AND WINTER:

• Do calorie control; be aware of the calories contained in the foods you eat. If you consume more food in one meal, consume less in the other meal or try to exercise extra that day. Don’t go to parties or shopping while hungry. Make sure to consume low-calorie, satisfying foods before leaving home. Try to plan low-calorie menus in restaurants and avoid variety. If you consume as many calories as you expend, you will not gain weight.

• Consume alcohol in a balanced way, you may cause you to consume too many calories without realizing it. Reduce the load on your kidneys by drinking a glass or two of water or soda before or after alcohol or while drinking.

• Make sure to have breakfast, it has been determined that people who have breakfast habits consume 200 calories less incomplete nutrients throughout the day and their stress hormones decrease.

• Avoid or limit caffeinated, acidic and sugary drinks.

• Scientific studies have shown that some substances in the foods we eat have an effect on our psychology. Foods have a great effect on substances called neurotransmitters, which are responsible for transmitting stimuli such as satiety, hunger, pain, anxiety, etc. to our brain. For example, neurotransmitters, which are formed with amino acids that occur in the digestion of protein foods, increase our energy and allow us to stay awake. Foods high in protein; fish, lean red meat, chicken-turkey meat, eggs and dairy products. Carbohydrate foods such as bread, pasta, bulgur, rice, and legumes reduce our risk of depression. For the most efficient use of protein and carbohydrates in the body, it is recommended to consume both in separate meals.

• Control stress. When stress is not controlled, gaining weight becomes easier. In winter, a lifestyle that reduces winter stress should be adopted, time should be spared for entertainment, and regular sports should be done. Some foods protect us from stress and depression by positively affecting the brain and adrenal glands. If we consume protein foods (cheese, fish, ice cream, meat, chicken, fish, turkey, eggs, pasta, almonds, etc.) rich in amino acid called tryptophan, which increases serotonin, the happiness hormone, in moderation, we will not gain weight and we can spend the winter months more enjoyable.

• Low consumption of folic acid can also cause a decrease in serotonin in the brain. Therefore, attention should be paid to the consumption of foods rich in folic acid.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *