Diet: Rules for cooking in the fall for diet
Diet; how do you maintain rules for cooking in the fall? Find out which foods to balance in your fall diet to get the most beneficial microbes for your body. Proper nutrition in autumn has some peculiarities that you should be aware of. However, the diet should be as varied as possible. The body will only receive all the nutrients necessary for normal functioning in this case. Winter is coming, an additional burden, a high risk of catching colds and infectious diseases, and significant energy consumption. Today we will tell you how to eat right in the fall.
Must balance the diet
This statement is true for nutrition at any time of the year. Still, in the off-season, it becomes as essential as possible. It is necessary to strengthen the immune system and prepare it for winter in autumn. Otherwise, you will be susceptible to diseases of an infectious and cold nature. You can quickly get sick in autumn because the sun no longer warms and the wind becomes cold. Do not forget that the psycho-emotional background worsens with autumn.
In autumn, there should be a wide variety of vegetables on your table. These foods are high in nutrients and plant fiber. You can eat vegetables raw, boiled and baked. Unleash your culinary imagination and indulge in healthy and satisfying food. Garlic and onions must be present in your diet. These are potent anti-inflammatory, antiseptic and antiviral products. Even in the middle of a flu epidemic, garlic and onions will help you avoid illness.
Eat dairy and fermented milk products.
These foods are an essential part of the autumn diet. With a high nutritional value, they have a relatively low energy value. We recommend using medium-fat dairy products. You surely know that fermented milk products benefit the digestive system. Thanks to its use, you can avoid the development of dysbiosis, which can cause many problems.
Control the number of fatty foods
After a hot summer, the body may need to heat food in the fall. Surely you have already understood that we are talking about fatty foods. However, it is necessary to observe the measure throughout because, during the cold season, the body actively stores energy in the form of fat. It suggests that you have to be very careful with some products. At the same time, healthy fats are essential for the body. These products include lean meats, poultry, nuts, vegetable oils, etc.
In autumn, the ambient temperature drops continuously, and the first dishes are perfect for warming the body.
However, one must consume them according to specific rules:
- Try to use a minimum amount of salt.
- Eat vegetables first course first.
- Can add spices, herbs, and spices in unlimited quantities.
- Do not season soups with sour cream and flour.
It should also say that the soup should be served warm, not hot. As a result, your body will take longer to process the dish, and you will not feel hungry.
Many people believe that potatoes are not a good diet. However, I can make an exception in the fall. Potatoes are an excellent source of potassium, ascorbic acid, and phosphorus. It should note that most of the time, the main reason for weight gain is not the potatoes but caloric sauces and related foods. In addition to the above, you must learn how to cook this root crop correctly. Potatoes should be eaten baked, boiled, and also “in the uniform.”
Replace sugar with healthy sweets
As strange as it may sound, sweets can be beneficial. In autumn, the body is under a lot of stress, and the mood deteriorates significantly. If you want to know how to eat right in the fall, use permitted sweets. If you drink tea, do it with halva, dark chocolate, etc. Of course, even healthy sweets in large quantities cease to be so.
Follow the prescribed diet.
It is always necessary to follow the food plan, but it is essential during the cold season. According to the recommendations of nutritionists, they should consume food five to six times a day. In addition to the three main meals, you should have a few more snacks.
Never go hungry in autumn and winter. It will lead to overeating and weight gain. Today, scientists have proven that fasting hurts the functioning of all body systems. It would help if you chose your meals wisely during snacking, including no place for simple carbohydrates.
Eat whole grains
They are excellent sources of plant fiber. Remember that these substances accelerate the utilization processes of toxins, which is extremely important in the cold season. Plant fibers also positively affect the functioning of the digestive system and maintain a high rate of metabolic processes. We recommend adding whole grain bread, cereals, and nuts to your diet. These products will not only provide the body with a lot of nutrients but also suppress hunger for a long time.
Get the most out of your fitness.
Be as active as possible to fight the blues and depression. It is not necessary to play sports, although we recommend it, you can go for a walk in the nearest park. Although the weather is cold, you must exercise. Only in this case will you maintain an excellent physical shape and always become powerful.
Many people are sure that the body needs protein mixes and f in autumn. However, in practice, the body needs more carbohydrates. These are so-called polysaccharides or slow carbohydrates. This nutrient is the primary source of energy for the body. If carbohydrates are lacking, they can disrupt metabolic processes.
The main difference between slow and fast carbs is the lack of insulin swings. Everything indicates that your diet must include vegetables, herbs, cereals, fruits, and vegetables. Also, remember the importance of plant fiber for the body will get much more benefits if
Suppose you consume sprouted legumes and grains. It is due to a significant increase in food’s nutrients. Can consume sprouted grains in any quantity without fear of their shape. They are germinating the grain. Must rinse it beforehand and all debris removed.
After that, fill the grain with water and change it several times during the day. After that, you need to put it on a plate, cover it with gauze, and put it in a warm place. Sprouts appear for a maximum of 12 hours. Can consume legumes. The length of the shoots has reached one centimeter, and the grain – is from 1 to 3 millimeters. Since legumes are quite a heavy food, we recommend steaming them for five to ten minutes before eating.
You can also afford sweets if you want to know how to eat right in the fall. It can be honey, dried fruits, candy, etc. You cannot consume these products in unlimited quantities. You can make a great energy cocktail. To do this, beer two or three tablespoons of sprouted gray with a blender ns and add water to them, so the mixture begins to resemble flour. Can add various fruits to this mixture.
Strengthen the immune system
We have already covered this topic briefly, but it needs more detailed consideration. Scientists today often talk about the immune system being connected to the gut. We agree with this because it is where all nutrients are absorbed and some vitamins are synthesized. To improve the functioning of the digestive tract, you need to include food sources of plant fiber in your diet and consume fermented milk products.
To strengthen the immune system, you can also use infusions of several herbs. The most effective in solving this problem is chamomile and rose hips. Use decoctions of these herbs instead of tea. Seafood is also essential for improving the functioning of the body’s defense mechanisms. They can provide iodine and healthy fatty acids and must cook high-quality protein compounds to the body carefully to
To preserve the maximum amount of nutrients safely. It is also advisable to eat sea fish, as it contains much more nutrients than river fish. If you don’t like seafood, we recommend that you follow dietary supplements that contain fish oil. To put the necessary iodine in the body, eat seaweed. You can make a delicious and healthy salad from this product.
Tryptophan amine is excellent for fighting autumn depression. This substance is necessary for the synthesis of serotonin. The highest levels of tryptophan can be found in chocolate and bananas. You can eat a chocolate bar, but this is not the best solution. Scientists say that it is better to consume cocoa or hot chocolate. A group of American scientists has proven that regular cocoa consumption improves mood, activates the brain, increases efficiency, and improves tone. Can consume a maximum of two cups of hot chocolate or cocoa during the day.
A reminder that today we talked about how to eat right away in autumn: however, it is essential to stick to a healthy diet throughout the year. It will avoid many problems. During the cold season, the body may be deficient in vitamin D, leading to a worsening of mood and even the development of depression. Eat more plant-based foods. Please pay special attention to orange vegetables because they are the leading suppliers of beta-carotene.
You probably know that this substance can improve the condition of your skin. It is also necessary to support the production of collagen. For this, consuming a sufficient amount of protein compounds is essential. An excellent remedy for colds is ascorbic acid, which is found in many vegetables and fruits. Whatever suggestions you use, you must listen to your own body.