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What should we eat so as not to be sick?

Monday, September 6, 2021

In winter, more time is spent in indoor environments, and the physical activity density decreases. There may be undesirable changes in body weight due to reasons such as low physical activity in the winter season, spending too much time at the TV due to the prolongation of the nights and snacking of nutrients.

In order to prevent unwanted pounds and to protect against diseases, we should take care of adequate and balanced nutrition during the winter months.

Increase your vegetable and fruit consumption

We need to consume vitamins A and C and antioxidant vitamins abundantly during the winter months. These vitamins strengthen our immune system, making us more resistant to diseases. Citrus fruits, carrots, broccoli, zucchini, Brussels sprouts, green pepper, cauliflower, tangerines are among the foods that should be consumed.

Vegetables such as parsley, arugula and cress are also among the foods rich in vitamins. You can prefer rosehip tea instead of tea or coffee. Rosehip tea is one of the tea with the highest vitamin C content. Vitamin E is also effective in strengthening the immune system.

Increasing body resistance to colds and other infections. Good sources of vitamin E; It is important to consume sufficient amounts of green leafy vegetables, oil seeds such as hazelnuts and dried legumes.

Don’t neglect your protein consumption

Another condition for a balanced diet is adequate protein intake. Proteins should not be missing from daily nutrition due to their strong effects in tissue making and repair. During the period of infection, it is very important to consume protein sources adequately. Foods such as milk, yogurt, cheese, eggs, meat, chicken and fish are among the best sources of protein.

The type and amount of fat in your diet is also important in the course of infectious diseases. In accordance with your diet, you can consume sunflower, corn oil, vegetable oils, Omega6 fatty acids (polyunsaturated fats), seafood Omega3 fatty acids (polyunsaturated fats).

It should be remembered that the fish eaten in autumn and cold winter days will also help the immune system to strengthen due to the Omega3 fatty acid it contains.

Increase Your Liquid Consumption

Abundant fluid intake is required to keep body temperature in balance. Adequate fluid intake plays an extremely important role in the elimination of toxins (harmful elements) that occur in the body, regular functioning of the body functions, maintaining the metabolism balance and realizing many biochemical reactions in the body.

For this reason, at least 2-2.5 liters (12-14 cups) of water should be drunk every day, and drinks such as linden, sage, rosehip tea, open tea should be preferred in meeting the fluid intake.

Increase your physical activity

The fact that the energy we use with daily foods, together with inactivity, is more than the energy we spend is a reason for our weight gain. It is very important to get enough amount from each food group during the day, in other words, to complete the protein, carbohydrate, fat, vitamin and minerals we need according to our daily needs, especially in the winter months to strengthen the body’s own protection system.

In addition, the best way to accelerate our metabolism during this period is to eat a balanced and frequent interval.

Eat less often

Frequent feeding will prevent, for example, breakfast, lunch, dinner, and snacks to be added, to keep your blood sugar level constant and to prevent our excessive consumption of food in main meals. Therefore, such a nutrition will benefit your weight control.

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