the cold has come … that’s what we have to eat

 

 

How to defend our organism from the “meteorological” attacks of these months when cold, rain, wind and snow will make us more vulnerable to viruses and bacteria?
Helping us with a proper nutrition that of course will have to adapt to the climatic requirements of the winter season. During the cold months, the body needs to absorb more energy than spring and summer and this need translates into more calorie and more elaborate food consumption. However, the “food concessions” of the winter season do not have to however, let us lose sight of what is the basic rules of healthy eating, so it is advisable never to exaggerate with the portions and the fat, always follow a varied and balanced diet, opt for light and easily digestible condiments and therefore for the fat of vegetable origin such as extra virgin olive oil rather than for animal fats such as butter, cream, lard, etc.
A good source of energy is undoubtedly represented by carbohydrates, so it is good practice to include a regular consumption of pasta, bread and cereal in the diet.
In winter, it tends to consume a larger amount of red meat but it is important not to overlook the other important protein source represented by fish, food that, in addition to being particularly rich in omega 3 fatty acids effective in the prevention of cardiovascular disease and some tumor forms, has higher digestibility and lower caloric intake than meat.
For a balanced supply of nutrients, it is also useful to include dairy products and cheeses in the diet: it is important to note, however, that such foods are an alternative to highly protein foods and that, consequently, you do not have to overlap them with the consumption of meat and fish.
To balance a diet that is tensely richer in fat and carbohydrates, it is important to always eat a lot of fruit (also in the form of juices and centrifuges) and a lot of vegetable preference in season, such as citrus fruits that are rich in vitamin C, substance which is useful in strengthening the defenses of the organism and in favoring the assimilation of inorganic iron of plant origin. The cauliflower, rich in vitamin A, mineral salts, folic acid, and such as broccoli and Brussels sprouts, are also ideal, rich in active substances in the prevention of various forms of cancer.
Let us not forget about the consumption of legumes that are rich in vitamins, calcium, phosphorus, iron and essential amino acids: combined with rice or pasta can represent a great, warm, unique dish.
To warm up, it is good practice not to use alcohol, but prepare a tea, tea or (why not?) A cup of hot chocolate. Keep in mind, however, that both tea and cocoa are consumed in moderation: in fact, together with coffee, they fall into the category of foods called “nerve” because of their richness in stimulating, tonic and corroborating substances. We also address the winter’s rigors with a ‘more caloric but rich in vitamins, with the consumption of hot foods and a basically more elaborate kitchen (we leave the cold and raw foods for the summer season) but … attention: we do not lose sight of the basic rules of healthy eating do not let ourselves go to excesses that would adversely affect our health.

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