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Winter Food Program

Winter Food Program



SEE AS WELL
Boost your immune defenses!
To cure one's cold
Hard to face the cold and the days that shorten. To boost your immune defenses and escape the winter viruses, make the right nutritional choices! Because food is an essential ally to keep fit until spring!


Summary
Winter and nutrition: strengthening your immune system
In winter, eat foods rich in vitamin D
Avoid the "winter blues"
Choosing the right foods for a winter fit
Winter food
Often described as a bad season, winter is accompanied by intense cold and humidity that tires the body and often ends in colds , runny noses, persistent coughs , " rheumatism " ... Not to mention the lack of sun that starts the psyche and weakens the morale. In short, it's not the form! To pass the course smoothly, here are 5 proposals that have proven themselves.

Winter and nutrition: strengthening your immune system
Many vitamins , minerals and trace elements are involved in the body's defense mechanisms, but in the cold season, some are more valuable than others. This is particularly the case of vitamin C (kiwi, orange, lemon, cabbage ...) that stimulates the immune system and increases resistance to infections . We must also mention vitamin E (wheat germ, walnuts, hazelnuts, almonds, chestnuts, sunflower oil ...) which by its antioxidant power protects the cells of different aggressions and promotes blood circulation, thus fighting the frostbite and the cooling of the ends. 
the zinc(crustaceans, including oysters, offal, mushrooms, beef, dairy products ...) is also known for its antiviral properties and fight against respiratory infections such as colds. 
Finally, certain foods, such as yogurts or fermented milks (their lactic ferments and probiotics stimulate the immune defense process by ensuring the proper balance of intestinal flora), honey (which contains a compound to fight rhino infections) -pharyngeal), thyme (rich in phenols considered fortifying and preventing the bad effects of cold) or garlic (the allicin it contains has antibiotic and antiseptic effects) are very useful in winter.In winter, eat foods rich in vitamin D The lack of sun can also lead to vitamin D deficiency , the only vitamin part of which is manufactured by our body to cover our needs thanks to the action of solar ultraviolet rays on sterols present in the skin, often assaulted in winter by the cold and the wind. Some winter fish (cod, herring, salmon ...) are exceptionally rich in vitamin D. The same is true for some cheeses (camembert, brie, coulommiers, raclette ...). This vitamin is involved in the metabolism of calcium and thus avoids the risk of bone demineralization by compensating for the lack of sunshine.FOLDERS MENU MENUS TO BOOST IMMUNE DEFENSES HEALTH FORUM Winter Food Program SEE AS WELL Boost your immune defenses! To cure one's cold Hard to face the cold and the days that shorten. To boost your immune defenses and escape the winter viruses, make the right nutritional choices! Because food is an essential ally to keep fit until spring! Summary Winter and nutrition: strengthening your immune system In winter, eat foods rich in vitamin D Avoid the "winter blues" Choosing the right foods for a winter fit Winter food Often described as a bad season, winter is accompanied by intense cold and humidity that tires the body and often ends in colds , runny noses, persistent coughs , " rheumatism " ... Not to mention the lack of sun that starts the psyche and weakens the morale. In short, it's not the form! To pass the course smoothly, here are 5 proposals that have proven themselves. Winter and nutrition: strengthening your immune system Many vitamins , minerals and trace elements are involved in the body's defense mechanisms, but in the cold season, some are more valuable than others. This is particularly the case of vitamin C (kiwi, orange, lemon, cabbage ...) that stimulates the immune system and increases resistance to infections . We must also mention vitamin E (wheat germ, walnuts, hazelnuts, almonds, chestnuts, sunflower oil ...) which by its antioxidant power protects the cells of different aggressions and promotes blood circulation, thus fighting the frostbite and the cooling of the ends. the zinc(crustaceans, including oysters, offal, mushrooms, beef, dairy products ...) is also known for its antiviral properties and fight against respiratory infections such as colds. Finally, certain foods, such as yogurts or fermented milks (their lactic ferments and probiotics stimulate the immune defense process by ensuring the proper balance of intestinal flora), honey (which contains a compound to fight rhino infections) -pharyngeal), thyme (rich in phenols considered fortifying and preventing the bad effects of cold) or garlic (the allicin it contains has antibiotic and antiseptic effects) are very useful in winter. Play unmute Remaining Time -2:04 fullscreen In winter, eat foods rich in vitamin D The lack of sun can also lead to vitamin D deficiency , the only vitamin part of which is manufactured by our body to cover our needs thanks to the action of solar ultraviolet rays on sterols present in the skin, often assaulted in winter by the cold and the wind. Some winter fish (cod, herring, salmon ...) are exceptionally rich in vitamin D. The same is true for some cheeses (camembert, brie, coulommiers, raclette ...). This vitamin is involved in the metabolism of calcium and thus avoids the risk of bone demineralization by compensating for the lack of sunshine. Play unmute Remaining Time -1:35 fullscreen Avoid the "winter blues" Research has shown that shortening days and sunshine affects our morale with sometimes a feeling of depression . The latter is referred to as SAD (Seasonnaly Affective Disorder) or Seasonal Affective Disorder . Since light plays a vital role in the regulation of many hormones and in bodily "biorhythms", its absence or decrease disrupts the brain's chemical neurotransmitters, such as serotonin , a soothing molecule. Some foods or supplements sometimes help the body to avoid this moral discomfort . This is the case of several trace elements (Bromine, Cobalt, Copper , Lithium or Zinc ) contained in seafood, crustaceans, cereals, wheat germ, dairy products ... and which contribute, among other things, to fight anxiety, tiredness and disorders of nervousness. Ginseng, thanks to molecules called gingenosides, also helps fight against anxiety in addition to giving a significant boost. Finally, we must not forget the magnesium and vitamins of group B (dried fruits, cereals, banana, chocolate, wheat germ, pulses ...) that promote the proper functioning of the nervous system.FOLDERS MENU MENUS TO BOOST IMMUNE DEFENSES HEALTH FORUM Winter Food Program SEE AS WELL Boost your immune defenses! To cure one's cold Hard to face the cold and the days that shorten. To boost your immune defenses and escape the winter viruses, make the right nutritional choices! Because food is an essential ally to keep fit until spring! Summary Winter and nutrition: strengthening your immune system In winter, eat foods rich in vitamin D Avoid the "winter blues" Choosing the right foods for a winter fit Winter food Often described as a bad season, winter is accompanied by intense cold and humidity that tires the body and often ends in colds , runny noses, persistent coughs , " rheumatism " ... Not to mention the lack of sun that starts the psyche and weakens the morale. In short, it's not the form! To pass the course smoothly, here are 5 proposals that have proven themselves. Winter and nutrition: strengthening your immune system Many vitamins , minerals and trace elements are involved in the body's defense mechanisms, but in the cold season, some are more valuable than others. This is particularly the case of vitamin C (kiwi, orange, lemon, cabbage ...) that stimulates the immune system and increases resistance to infections . We must also mention vitamin E (wheat germ, walnuts, hazelnuts, almonds, chestnuts, sunflower oil ...) which by its antioxidant power protects the cells of different aggressions and promotes blood circulation, thus fighting the frostbite and the cooling of the ends. the zinc(crustaceans, including oysters, offal, mushrooms, beef, dairy products ...) is also known for its antiviral properties and fight against respiratory infections such as colds. Finally, certain foods, such as yogurts or fermented milks (their lactic ferments and probiotics stimulate the immune defense process by ensuring the proper balance of intestinal flora), honey (which contains a compound to fight rhino infections) -pharyngeal), thyme (rich in phenols considered fortifying and preventing the bad effects of cold) or garlic (the allicin it contains has antibiotic and antiseptic effects) are very useful in winter. Play unmute Remaining Time -2:04 fullscreen In winter, eat foods rich in vitamin D The lack of sun can also lead to vitamin D deficiency , the only vitamin part of which is manufactured by our body to cover our needs thanks to the action of solar ultraviolet rays on sterols present in the skin, often assaulted in winter by the cold and the wind. Some winter fish (cod, herring, salmon ...) are exceptionally rich in vitamin D. The same is true for some cheeses (camembert, brie, coulommiers, raclette ...). This vitamin is involved in the metabolism of calcium and thus avoids the risk of bone demineralization by compensating for the lack of sunshine. Play unmute Remaining Time -1:35 fullscreen Avoid the "winter blues" Research has shown that shortening days and sunshine affects our morale with sometimes a feeling of depression . The latter is referred to as SAD (Seasonnaly Affective Disorder) or Seasonal Affective Disorder . Since light plays a vital role in the regulation of many hormones and in bodily "biorhythms", its absence or decrease disrupts the brain's chemical neurotransmitters, such as serotonin , a soothing molecule. Some foods or supplements sometimes help the body to avoid this moral discomfort . This is the case of several trace elements (Bromine, Cobalt, Copper , Lithium or Zinc ) contained in seafood, crustaceans, cereals, wheat germ, dairy products ... and which contribute, among other things, to fight anxiety, tiredness and disorders of nervousness. Ginseng, thanks to molecules called gingenosides, also helps fight against anxiety in addition to giving a significant boost. Finally, we must not forget the magnesium and vitamins of group B (dried fruits, cereals, banana, chocolate, wheat germ, pulses ...) that promote the proper functioning of the nervous system. Play Unmute Remaining Time -2:04 Fullscreen Choosing the right foods for a winter fit The differences in winter are legion: not only the holiday season ( Christmas , New Year , candlemas , epiphany ...) succeed without "hunger", but we also take refuge in the comforter while forgetting his little one morning jogging or sound So, watch out for extra pounds. It is therefore imperative to avoid excess fat at the meal to choose the right foods. A short tour: bike to benefit the car. Similarly, under the pretext that it is colder (while our heaters "turn" to the maximum and our clothes are made from increasingly insulating and efficient textiles), we tend to find here a good excuse for eat more than you need. At the fishmonger , do not forget oysters that are everything for them: low caloric, about ten bringing about 70 kcal, full of trace elements, including zinc that protects the body, concentrated in proteins and vitamins of group B (PP, B12 ...) necessary for physical strength, they are ideal for all; For fruits , go for citrus (orange, grapefruit ..), because they are low in calories (average 20 to 30 kcal per 100 g) and they contain of course vitamin C (which increases the resistance to infections), but also other vitamins (PP, beta carotene ...) and fibers (quite well supported by the intestines); In the family of vegetables , ask for cabbages (broccoli, Brussels, green, Chinese, flower ...). They can indeed complement the benefits of citrus for vitamin C and dairy for calcium . These allies also contain a carotenoid form, lutein, which would be beneficial to the vision and prevention of certain cancers . Their low caloric intake (just 25 kcal per 100 g), makes them also vegetables of choice to limit weight gain; Ask the butcher during this period of extreme cold meat to prepare a good "pot au feu". Then prefer fairly lean cuts of beef (between 8 to 12 g of fat per 100 g) such as bib, scoters, shanks or chuckles instead of traditional roasts, side dishes or flanks (20 to 25 g fats). Rich in proteins of high biological quality, these pieces of beef are also exceptional sources of vitamins B and iron , necessary for the transport of respiratory molecules so useful to enduring efforts.

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