How to eat in winter to keep fit and healthy

How to eat in winter to keep fit and healthy

In winter, the body is forced to spend more energy to maintain body temperature. This is why we want to eat more and move less. Is it possible and how to deal with this so as not to make yourself extreme in the spring, putting the body in order for the beach season? Sure!

Why Increase Fat in the Diet

In winter, it is not at all necessary to spend money on exotic vegetables and fruits or expensive fresh salmon fish. It is enough to arm yourself with a calculator and make a 7-day menu so that the daily ration - 3 main meals and 2 snacks, only covers the planned energy costs for that day. At the same time, in order to avoid winter psychophysical discomfort, slightly shift the balance of proteins, fats and carbohydrates - 30 \ 25 \ 45 (%).

Don't worry about the slightly increased fat percentage in winter. When they are broken down into glycerol and fatty acids, the muscle fibers of the skeletal muscles barely "tremble". You don't feel it, but it is this effect that gives that slowly released heat, which warms the body for a long time.

Also try to make the menu so that carbohydrates are 50% fast (fruits, vegetables) and 50% long (cereals, hard pasta, bread and spicy cakes made from wholemeal flour (!)). However, do not eat vegetables raw. Make stews and warm salads out of them, and don't forget to fantasize with vegetable soups with chicken or bone broth.

In winter, it's time to pamper yourself with cocoa, hot chocolate, mulled wine, cranberry juice, tea with honey, lemon and oriental spices. These drinks will help you avoid winter depression.

Pay special attention to foods with vitamin E. In the cold, the body needs more of it - not 10, but 12-13 mg per day. This "good" is enough in sunflower seeds, walnuts, hazelnuts, peanuts, dried apricots, vegetable oil and in fish from the herring family.

Winter food basket

To facilitate the task, we offer tables with the most affordable products that allow you to easily create a "warm" menu for the winter.

Meat, fish, eggs

Product	Protein	Fats	Carbohydrates	kcal (100 g)
Beef (lean parts)	22.2	7	-	160
Beef bone broth	0.6	0.2	-	4
Chicken (boiled, skinless)	25	8	-	170
Chicken set broth (skinless)	2.8	0.7	-	nineteen
Mutton	21,7	7	-	156
Pork fat (salted)	2.5	85	-	780
Herring, sprat (weak ambassador) average numbers	17	25	-	250
Sardinella (cons. In s / s, with bones)	18	20	-	250
Mackerel (marine)	18	ten	-	150
Seaweed	1	0.2	3	25
Chicken eggs (soft-boiled, poached)	13	11.5	1	160

Dairy products and cereals

Product	Protein	Fats	Carbohydrates	kcal (100 g)
Butter 78%	0.5	83	1	750
Milk 2.5%	3	2.5	five	55
Cottage cheese 18-20%	12.5	20	2.5	235
Sour cream 20%	2.5	20	3.5	205
Ryazhenka 2.5%	3	2.5	4	55
Yogurt 3.2% (no additives)	five	3.2	3.5	65
Cheese 45%	25	26	1	345
Olive oil (I spinning for dressings)	-	92	-	820
Sunflower oil (refined)	-	one hundred	-	900
Pasta (TV flour)	eleven	1	70	330
Buckwheat	eleven	3	55	300
Oat groats	ten	6	55	315
Rice	7.5	3	62	300
Pearl barley, millet	eleven	4	55	300
Beans, beans, peas, lentils	23	1.5	50	300
Corn, peas (cons.)	ten	five	68	340

Vegetables and pickles

Product	Protein	Fats	Carbohydrates	kcal (100 g)
Cabbage	2	-	five	28
Beet	1.5	-	ten	45
Pumpkin	1	-	4.5	22
Carrot	1.5	-	7	35
Turnip, rutabaga	1.5	-	7	35
Onion	1.5	-	8	40
Celery (root)	1.5	0.5	6.5	35
Potatoes (added to soup)	2	-	17	80
Olives (cons.b \ k)	1.5	24	20	300
Squash Cavier	2	nine	8	120
Eggplant caviar	1.5	13	five	150
Lecho	1	7	7	90
Tomatoes (cons.)	0.5	-	7	thirty
Cucumbers (cons.)	3.5	-	1.5	15
Garlic (head)	6.5	0.5	thirty	150
Tomato paste 25%	five	-	20	one hundred

Fruits and dried fruits

Product	Protein	Fats	Carbohydrates	kcal (100 g)
Citrus	1	-	nine	90
Apples	0.5	-	eleven	45
Bananas	1.5	-	23	90
Quince	0.5	-	nine	40
Persimmon	0.5	-	sixteen	65
Dried apricots, raisins, figs, prunes	five	-	70	270

Winter will be over soon. Eat your fill, warm up while exercising in a fun way, stay healthy, alert and don't get fat!