Winter Nutrition

In these days when the weather starts to cool, we need to listen to the changes in our metabolism. Our body develops a defense mechanism by storing fat so that we can protect ourselves from cold weather by nature. Afterwards, we worry that I have gained weight, alas. While our metabolic rate tends to slow down in cold weather, our desire for carbohydrate foods also increases. For this reason, this situation should be controlled with little and frequent feeding. All the nutrients we need should be taken in a balanced way, meals should not be skipped.

The most important factor that keeps our metabolism alive is water consumption. It is not right to wait for the need to be thirsty to drink water. Care should be taken to consume at least 2 liters of water per day. It is possible to tell from the color of your urine whether you have enough water consumption. If the urine color is light yellow close to white, water consumption is sufficient, if it is dark, the amount of water should be increased. Tea and coffee consumption not only does not replace water, but also increases the need for water.

The stronger our immune system, the stronger our resistance to diseases. Almost all of us think of vitamin C and of course citrus fruits… Unfortunately, we like to exaggerate our consumption of foods that we think are healthy. While consuming kilograms of oranges, we should not only consider the vitamin we take, but also the sugar and therefore the calories in it. Let’s also note that if we want to increase the consumption of vitamin C, let’s not forget that there is 3 times more vitamin C in capia pepper than in orange, we will also save calories while consuming capia peppers. Foods such as parsley, lemon, kiwi, broccoli contain high levels of vitamin C. Excess amount of vitamin C is not stored in the body, but is excreted in the urine. Therefore, it should be consumed in moderation and daily fruit consumption should not exceed 300-400 grams.

The importance and effect of vitamin D on immunity is also great. Its deficiency is common in our society. In case of deficiency, supplements should be taken under the control of a doctor or dietitian.

Besides fruits, vegetables are also good sources of vitamins and antioxidants. Color diversity in vegetables should be increased. Leafy greens such as spinach and leek; root vegetables such as celery, beets, carrots; Having a seasonal and colorful diet such as purple cabbage, cauliflower and broccoli will protect us against diseases.

Let’s not miss the fish, which is an omega-3 store and the most important supporter of immunity, we can consume it twice a week as grilled, baked or steamed. Especially fish such as anchovies, salmon, mackerel and tuna are rich in omega-3, and we can say that plant sources are flaxseed, walnuts and purslane.

We hear the word “probiotic” very often now, we can also call them “friendly bacteria”. They are living things that enrich our intestinal flora and sustain our immunity. If you ask what foods we can get probiotics, I would say don’t miss home yogurt and kefir. Apart from that, you can take probiotic support as a supplement and keep your immunity strong.

Don’t forget to do sports. Don’t let weather conditions be an excuse to cut back on your physical activity. The way to stay healthy and vigorous is through regular exercise.

In line with these suggestions, our metabolism is now ready for winter. Healthy days.

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