Our food is cyclical during the year, the seasons determine our needs and our desires. Do not miss this interesting article that was offered to us in the Blog of MyPadel by DKV Seguros.
Padel World Press .- In the cold months, the body asks for a hot dish, and usually also more caloric. That is why we must ensure that this extra energy does not translate into excess weight and body fat, especially if we take into account that the cold does not encourage movement and physical exercise. We must bet on a diet that fits the daily caloric expenditure.
Vitamin C is very important for defenses in the winter season since, among many other functions, it intervenes in the production of interferon, a protein that fights pathogens. At the same time, it has an antioxidant action, which helps control cell damage caused by free radicals and which affects the body's defense systems. We find it in all fruits and vegetables, such as citrus fruits, kiwi, pineapple, broccoli and leafy vegetables. This vitamin has the disadvantage of being very sensitive and is easily altered by changes in temperature, pH or if it is exposed to light ... Therefore, it is worth considering consuming fruits and vegetables at the time of peeling, chop, or squeeze, to avoid loss of this vitamin.
They form a large group of essential nutrients, which act synergistically, and are part of many metabolic processes for obtaining energy and are essential for the nervous system. They are important as a whole but vitamin B6 (pyridoxine), which participates in the production of antibodies, and vitamin B5 (pantothenic acid) deserves special mention because its deficit decreases the ability to resist infections. We find them in meats, fish, dairy products, eggs, green vegetables, fruits, whole grains, brewer's yeast, legumes, nuts.
In addition to being an antioxidant and intervening in the formation of tissues, it is associated with immune functions. It can be found in foods of animal origin, such as red meat, fish or poultry. Another essential element is iron, since it is part of the blood cells, and its deficiency contributes to the weakness of the organism, causing infections. We eat it through red meats, liver, tuna, salmon, egg yolk, legumes and vegetables, although in these last two sources the iron is in a not so absorbable form, so it is advisable to take them together with rich foods in vitamin C, since it favors its absorption.
They favor the proliferation of healthy intestinal flora, and reinforce in this way one of the main defense barriers available to our body. The difference between the two is that probiotics are live microorganisms that enrich the intestinal flora per se and prebiotics are substances that serve as food to the beneficial flora already existing in the intestine, thus promoting their growth. Both are usually added to some fermented dairy products (yoghurts), but also prebiotics are found naturally in many plant foods (onions, artichokes), fruits and cereals.
There are foods, especially certain vegetables, that contain these compounds and confer properties, antitussives and expectorants, among which onion, radish and watercress.
It is a set of resinous substances that the bees collect from certain parts of the plants and that they modify, in part, with their secretions. Bees use this substance to coat the hive and protect it from viruses, fungi and bacteria. The composition of propolis depends on the vegetable origin, but in general it contains basically resins and balsams, beeswax, essential or volatile oils, pollen and other varied components (organic and mineral). More than 160 compounds have been identified, of which one 50% are phenolic compounds, to which pharmacological action is attributed (anti-inflammatory, immunostimulant, antimicrobial, antiviral and tissue regeneration effects). Propolis is usually taken as an alternative to cope with colds and in case of throat irritations.
Example of diet for winter
- A glass of milk and three tablespoons of muesli.
- Orange juice and sandwich (50 g) of whole wheat bread with cold turkey meat.
- Rice sautéed with artichoke hearts; grilled horse mackerel with garlic and parsley, 1-2 kiwis.
- Toast with fresh cheese and jam; fermented yogurt with probiotics.
- Pumpkin puree with leeks and potato; onion omelette; baked apple or pears with cinnamon.
By DKV Insurance
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