Useful vegetables and fruits in winter. Sweet vitamins: the main winter fruits What fruits to eat in winter
What vegetables to eat in winter to keep a figure and at the same time get enough? Part 2. Root crops
Beet. Calorie content - 40-43 kcal / 100g. Vitamins - E, PP, C, group B. Minerals - phosphorus, iron, potassium, calcium, cobalt, sulfur, magnesium.
Beets, or beets, like all vegetables, are unusually rich in coarse insoluble fiber. Affects the intestines, like a brush. Enzymes contained in beets are involved in redox reactions, glucose metabolization. Quite simply, it is directly involved in the process of using sugar by the body (not granulated sugar, but sucrose and its “derivatives” - glucose and fructose). This means that by regularly eating beets, you stimulate the utilization of glucose. With a lack of glucose (read carbohydrates) in food, the body begins to transform stored fat for energy and life support, and this is where we lose weight.
Buryak is also rich in folic acid, which promotes the creation of new cells. And this is the health of all organs and our appearance. Firm skin, healthy hair and strong nails.
Carrot... Carrot. Calorie content - 32 kcal / 100g. Rich in carotene, flavonoids. Contains small amounts of amino acids and many useful elements, the names and properties of which are widely available on Wikipedia. For us, girls and women, it is important to know that 40-50 g of carrots cover the daily requirement for vitamin A. This is one of the main vitamins that ensures the health and beauty of the skin, hair and nails. Since it is actively involved in the creation of new cells (like folic acid - B9). Remember that this is a fat-soluble vitamin and will be absorbed well if you consume it with fats, such as olive oil, cottage cheese, 1 tsp. sour cream or a little butter.
In addition to vitamin A, the importance of carrots is determined by the presence of a large amount of B vitamins - B1, B2, B9.
The orange color of carrots is due to the presence of flavonoids. This is a large class of polyphenols, which we wrote about HERE, plant pigments. They take an active part in removing toxins and cleansing the body. The most important property of flavonoids for the human body is a decrease in the permeability of capillary fragility and an increase in the elasticity of erythrocytes. Which, simply put, means the correct flow of blood through the vessels. At the same time, blood performs its function of supplying cells with oxygen and nutrients, as well as transporting “waste” blood to the liver and kidneys for further purification. As they say, the “butterfly effect” is one “small” function that affects the state of the body as a whole.
Apart from these super ingredients, carrots are the richest source of fiber. And both raw and boiled. The difference is that raw carrot fiber is hard fiber, while boiled carrot fiber is soft. They affect the intestines in different ways. Raw is an emery for the intestines, while boiled is gently cleansing. Due to the fiber, carrots are quite filling, while containing very few calories - ideal for weight loss.
Turnip. Calorie content - 30 kcal / 100g. Contains carotene, as well as vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and PP, salts of potassium, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine. In addition to a diverse set of micro- and macro-elements, it is rich in fatty acids - folic, linoleic and linolenic, oleic, palmitic.
Thanks to the potassium and magnesium in turnips, the body absorbs calcium much better. And this means that the muscles after fitness or any other workout will recover faster. Convulsions, if any, will disappear. Hair, nails, teeth and gums will become stronger and healthier. The skin will be elastic and smooth. In addition, potassium, as we already know, helps to remove excess fluid from the body - swelling will go away.
Like beets and carrots, turnips are rich in fiber, which will ensure satiety. This, of course, is not pasta or potatoes, but in any case it will saturate you for 1.5-2 hours, and most importantly, there are much more benefits.
Japanese daikon radish, also other names are white radish, muli, bailobo, sweet radish). Calorie content - 21 kcal / 100g. Contains vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and PP, salts of potassium, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine.
Daikon contains an enzyme - an enzyme that helps digest starchy foods.
By regularly including this type of radish in the diet, the body will gradually become stronger and more resilient. It cleanses the kidneys and liver, removes toxins from the body, has an antibacterial and antiviral effect.
Thanks to potassium, it also has a pronounced anti-edematous effect.
However, if you have a tender stomach, consume raw daikon in moderation.
Due to the high fiber content, it acts quite aggressively on the gastrointestinal tract.
Jerusalem artichoke. Calorie content - 61 kcal / 100g. Contains 1/4 of the daily rate of iron (3.4mg) per 100g, vitamins C, E, B1, B2, B3, B5, B6, B9 (folic acid), pectins, essential amino acids, manganese, zinc, potassium, sodium, silicon.
Particular attention to the composition of essential amino acids is valine, leucine, isoleucine, lysine, methionine, arginine, histidine, threonine, tryptophan and phenylalanine. Of course, 100 g of Jerusalem artichoke will not cover the daily requirement of amino acids, but they cover by 2-6%.
The ground pear also contains antioxidants: Omega-3 - 0.067g, which is about 7% of the daily requirement.
Jerusalem artichoke is a source of a large amount of inulin, it is a natural analogue of insulin, which has the ability to lower blood sugar levels.
Fiber and inulin, working together, remove toxins and heavy metals from the body, which is especially important for residents of large cities.
Jerusalem artichoke can be consumed in any form. The most useful is raw. For those who have a delicate stomach or a tendency to gas formation in the gastrointestinal tract, it is worth using baked or boiled.
No wonder - overseas fruits (with the exception of citrus fruits), as a rule, are not rich in vitamins and, moreover, are crammed with fertilizers and all that sort of thing. Yes, they look like the picture. But the benefits are debatable.
No matter how trite it may seem, your eyes in winter should be turned primarily to vegetables containing phytoncides.
Onions and garlic, when used regularly, can protect a weakened body from colds, boost immunity and help “hold out” until the first spring greenery.
Onions, especially green ones, are a real storehouse useful substances during non-seasonal times. It is a living source of vitamins C, E, B, carotene, thiamine, nicotinic and folic acids, as well as mineral salts. In addition, both onions and garlic are excellent anti-sclerotic agents that can suppress cholesterol synthesis and regulate blood pressure. The anti-cancer activity of onions is also known. According to the recommendation of the State Educational Institution of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, the consumption rate of onions per year for an adult is 10 kg, of which 2 kg is in the form of fresh herbs.
Just do not forget: fresh onions and garlic in large quantities are not recommended for peptic ulcer, diseases of the liver, gallbladder and pancreas. For those who cannot tolerate onions, you can offer leek, it does not contain many essential oils and is considered dietary.
White cabbage is another indispensable crop in winter time. In pickled form, it is the leader in the content of ascorbic acid among vegetables. The anti-ulcer vitamin U was first found in cabbage, and the leaves contain tartonic acid, which prevents the conversion of carbohydrates into fats. Carotene, despite the fact that it is most in carrots, is absorbed better from leafy vegetables (which include cabbage). In addition, this vegetable is rich in sugars, fiber and potassium. Therefore, cabbage can rightly be considered a medicinal crop. To get the maximum benefit, it should be consumed fresh or pickled, since after heat treatment, some of the vitamins are destroyed. You should not get involved in a cabbage diet with an exacerbation of peptic ulcer and kidney diseases. In other cases, it is advisable to eat 300 g of cabbage per day. As an alternative to white cabbage, Beijing, or Chinese, cabbage is suitable. “Horseradish and radish, onions and cabbage will not allow dashing” - says a Russian folk proverb. Horseradish, although it refers more to spices, can rightly be attributed to the most useful winter vegetables. Rhizomes are rich in vitamins C, B1, B2 and PP, have a pleasant burning taste, stimulate appetite and are a proven antiscorbutic and bactericidal agent. Horseradish activates the secretion of gastric juice, so it is used as a seasoning for fatty protein foods.
Radishes are useful all without exception. In winter, most often you can find the traditional black radish, Margelan radish with dark green pointed roots and daikon. Root crops contain many vitamins C and B1, they are rich in potassium and magnesium, phytoncides and essential oils (especially black radish). Good "rare" cuisine for gout, kidney stones and high cholesterol in the blood. And black radish juice with honey is a famous folk recipe for coughs and colds. You should not get carried away with radish only for diseases of the stomach and intestines, liver and heart.
Given that proper storage vitamins are stored for a long time in the roots of carrots, beets, celery, and also in pumpkins.
I. Kapustin
Winter vegetables.
Winter is not easy to drive healthy lifestyle life. It’s cold, fruits are getting more expensive, you want hearty food, but you don’t want to gain extra pounds at all. In addition, vitamin deficiency is slowly making itself felt. In general, winter is a difficult time of the year. However, we have good news for those who try to eat healthy food even in cold weather.
We will tell you a little about the vegetables of the autumn harvest - they will saturate you and enrich your body with a mass of useful and the right substances such as vitamins and trace elements. At the same time, you can easily keep your summer slimness and the contents of your wallet practically unchanged.)))
Let's start with the most common.
So, potatoes are an important supplier of starch, fiber and organic acids. Its irreplaceable amino acids are in the most favorable ratio thanks to what it is acquired completely. Vitamins: C, D, E, K, H, P, PP, group B, carotene, pantothenic acid, as well as iron, phosphorus, calcium, sodium, and especially a lot - more than in any product - potassium. Therefore, it is recommended for those who suffer from cardiovascular diseases, because potassium improves the contractility of the heart muscle. Potato tubers, as well as their juice, have a diuretic, antispasmodic and anti-inflammatory effect, are effective for gastritis and peptic ulcer of the stomach and duodenum.
Now cabbage. An equally valuable vegetable containing B vitamins, carotene, pantothenic and folic acids, plus phosphorus, zinc, iron and enzymes. Lots of fiber. The most important element in cabbage is the so-called vitamin U. This substance, isolated from cabbage juice, promotes epithelialization of the gastric mucosa and thus prevents the development of the ulcer process. There is also such a thing as tartronic acid in cabbage - it prevents the conversion of sugar into fat in the body, that is, it directly opposes obesity. Tartronic acid is preserved only during salting and fermentation - and is destroyed during heat treatment.
In addition, the content of sugars in the cabbage itself is negligible.
The third pillar of winter nutrition is carrots. Just an abyss of provitamin A - carotene, and also vitamins C, B1, B2, B6, K, PP. In addition to the main trace elements, it contains cobalt, copper, boron. Carrots increase the body's resistance and normalize carbohydrate metabolism, have an antiseptic effect and help with constipation. Carrot activates lactation in nursing mothers, lowers blood pressure, relieves pain and soothes.
And finally, onions. More than 18 different elements! – including almost all water-soluble vitamins and essential oils. The latter have a tear effect. Onion volatile substances, phytoncides, kill fungi and microbes. If you abuse onions on an empty stomach, you can earn dysbacteriosis. Action: anti-influenza, expectorant, diuretic, wound healing, hypotensive, anti-sclerotic. Improves digestion and increases potency. So here it is!
Where there is onion, there is garlic. Vitamins: a lot of C, group B. Essential oils, including the bactericidal substance allicin, which is important in the prevention of colds. Action: improves metabolism, inhibits the processes of fermentation and putrefaction in the intestines, increases appetite, dilates blood vessels, removes cholesterol, antihelminthic. Helps with insomnia.
Beetroot is an ideal, one might say, product. Contains proteins and fats, not just carbohydrates, but also magnesium, potassium, iron and iodine. Vitamins: C, almost all of the B group, folic and pantothenic acids. A lot of pectin and fiber - they remove salts of heavy metals. Apple, oxalic and citric acid beets improve the functioning of the gastrointestinal tract. Beetroot has an anti-atherosclerotic effect and helps with constipation.
And the last gift of autumn is beans. Without it, nowhere, because it contains a lot of useful vegetable protein and it is not deprived of fiber. Vitamins: C, B, carotene, PP. Action: normalizes salt metabolism, antihypertensive.
But do not forget to take into account: all the touted properties of vegetables are inherent in their original appearance, so there is no need to subject them to heat treatment without special need. Freshly cooked borscht, which has stood on a hot stove for 6 hours, retains only 10% of the vitamins that were originally present in raw vegetables. Therefore, try not to fry vegetables, devote as little time as possible to cooking and cook today for today, and not for future use - when storing a dish, vitamins disappear at a fantastic rate.
Horseradish is perennial the cabbage family grows in vegetable gardens and grows wild. Distributed throughout Europe, the Caucasus and even Siberia.
Young leaves of the plant can be added to salads, and coarsened, together with the roots, are used in pickles and marinades - they add sharpness, elasticity, and protect against mold. The roots contain phytoncide mezzanine, protein, fiber, ascorbic acid, many mineral salts (K, Ca, Mg, Fe, Cu, P, S, etc.), as well as essential oils (the main one is allyl-mustard).
Seasoning from grated horseradish (without vinegar) was used back in the days Kievan Rus. The rhizomes were rubbed for 1-2 days, no more - it turned out to be a spicy seasoning, mild in taste, but very “prickly”, smelling in the nose, from which tears welled up. Those who knew the “secret” of horseradish did not jump up at the table, bursting into tears, who had to take it in their mouth, already holding a slightly chewed piece of meat or fish there. This seasoning was used only for cold dishes (others were cooked for hot ones - hot broths): jelly, fried and boiled meat, jellied and boiled fish; cold pies.
Horseradish has always protected from colds, scurvy, and intestinal diseases.
In Europe, horseradish was made less "evil" by softening it with sour cream and vinegar. It could be stored for up to a month. Before serving, horseradish with sour cream was added to hodgepodges and pickles, and later - to salads that appeared: raw - from carrots, radishes, apples, and boiled - vinaigrettes.
You can cook delicious seasonings with horseradish (with salt, sugar, apple or beet juice, mayonnaise), put it in cottage cheese, pickled vegetables.
As a remedy, it is mentioned in the herbalist of the 13th century. Interestingly, horseradish powder was worn for eye diseases and was even used as a love potion.
Until now, horseradish is used:
- with low acidity of gastric juice, as a choleretic;
- as a diuretic, especially with prostatitis, prostate adenoma, with dropsy;
- to regulate the menstrual cycle (reduces pain and discharge);
- with diseases of the respiratory system, purulent wounds and ulcers, purulent otitis media, kidney stones;
- with radiculitis (like mustard plasters) and headaches (in the form of compresses);
- with rheumatism, gout, especially in the elderly, they drink water infused with horseradish (it relieves pain, dissolves bumps);
- with increased mental work, they take horseradish, diluted with a glass of red wine or beer.
Due to its sharp and hot properties, it is not recommended for gastritis with high acidity, peptic ulcer, hepatitis, enterocolitis.
Be healthy!
family doctor Tatyana Andrushchenko
Are Winter Vegetables and Fruits Healthy?
Started Great Lent. How to make your diet during this period varied, filled with vitamins, and at the same time moderate. How useful are winter vegetables and fruits, or are they completely empty in terms of nutrients. How to choose and store winter vegetables - potatoes, beets and carrots. All this was explained by our permanent expert, director of the Volga Federal Center for Health Nutrition Vladimir Ignatiev.
Darkness and less air
Winter and spring vegetables and fruits are certainly less saturated with biologically active substances, including vitamins. By February-March, vegetables and fruits stored since autumn are deprived of some vitamins by 50% or more. True, microelements (except for Iodine, Chlorine and Fluorine) are preserved almost in in full. “Vitamins C (the most unstable of vitamins), B2, B6, A, beta-carotene, K and E disappear most quickly. Losses depend on the type of product, as well as on the duration and storage conditions. It is known that vitamins are easily destroyed under the influence of light, atmospheric oxygen, heating, strong cooling, contact with moisture, and metals. Thus, during normal storage, potatoes lose a third of vitamin C after three months. Even faster, within 2-3 days, vitamin C is destroyed in unprocessed leafy vegetables and greens. Best of all, vitamins are stored in fruits with a dense peel.
Therefore, it is very important to properly store vegetables during the winter,” says Vladimir Ignatiev. For example, if you store potatoes in the light and warm, they will lose most of their vitamin C in a few days. In addition, they will quickly turn green, sprout and become wrinkled. Each vegetable and fruit has its own storage conditions. And the more competently you approach this issue, the more fortified your dishes will be. The less oxygen in environment, the less vitamins will lose potatoes, beets and carrots. Therefore, these vegetables should be stored in a dark, cool place, lightly buried in dry sand. Wet sand will spoil the vegetables. Fruit should be stored in a dry, dark and cool place. During storage, it is important not to freeze fruits and vegetables, it is better not to expose them to temperature changes, and occasionally sort them out. Otherwise, they simply will not lie for a long time.
Onion and garlic are the most useful
Strong temperature fluctuations greatly affect the safety of nutrients. Do not abruptly move vegetables from cold to warm. The roots will start to sprout. Accelerates the process of decomposition of biologically active substances incorrect transportation when they hit each other, they crush under the load. The most picky vegetables to storage conditions are onions and garlic. The main thing is not to keep them damp and sort out the onions at least a couple of times a month. Since these vegetables preserve everything as much as possible beneficial features almost until spring, nutritionists recommend adding them to salads: healthy, tasty, fragrant. An excellent salad, a real storehouse of vitamins, is grated cabbage with carrots and garlic, seasoned with sunflower oil.
In early spring and during fasting, it is important to diversify your diet, as the body does not receive many vitamins. You should not abuse your favorite potato, since it contains a lot of carbohydrates - starch and practically no dietary fiber - fiber, during storage it steadily reduces the content of biologically active substances (primarily vitamin C), most vitamins, enzymes and other useful substances are directly under the skin of the potato, and in winter we cut off this layer.
The more varied the meal, the more our body receives vitamins, minerals and other nutrients. Don't forget celery and cabbage. Vladimir Ignatiev advised adding frozen berries and dried fruits to salads. You can make a sweet salad of dried fruits with honey. Moreover, “our” dried fruits from pears, apples, dried apricots are preferable to overseas candied fruits - melon, passion fruit, pineapple, dates. The latter contains a lot of sugar. And for people who are scrupulously watching their figure, they are not suitable. Diabetics should be very careful with them. However, candied fruits contain many vitamins and minerals, and they are very useful. It is very good to add them to cereals, cottage cheese, yogurt or use them with cereal flakes in the form of muesli.
Add onions and carrots to the side dish - tasty and healthy
It is important to purchase a non-spoiled, non-frozen fruit or vegetable. First of all, it is worth talking about the most common vegetables in winter - beets, potatoes and carrots. Dents, black spots, sprouts, a wrinkled surface speak of their spoilage. Fresh vegetables are prone to spoilage and rotting.
The only way to preserve fruits and vegetables, provided by nature itself, is drying. Of course, during drying, some of the vitamins disappear, especially with strong and prolonged heating.
Therefore, you need to use sparing techniques. At home, the optimal drying mode is on a Russian stove or in a dry, ventilated shed. Recently, electric thermoplates of the Good Heat type have proven themselves well. In industrial conditions, sublimation and cryotechnology are used, when the raw material is dried in a vacuum at low temperatures. Almost all biologically active substances are preserved in such products. You can eat dry fruits and vegetables in this way, or you can cook all kinds of dishes. The main thing is, again, to diversify your diet, because there are a great many of them - dried apricots, raisins, prunes, pears, apples, figs, dates, etc. It is very good to replace sweets with dried fruits. This is both useful and good for the figure.
Freeze - other best way canning. Frozen fruits, vegetables and berries also lose some of their vitamins, but with proper freezing, storage and thawing, the losses are insignificant, therefore, they are useful. Frozen vegetables can be used as a side dish in fasting. Fortunately, there are now a great many of them - and lecho with tomatoes, onions and aromatic peppers, and frozen mushrooms with rice and carrots. It is very important to defrost food properly. In the case of vegetables, this means as quickly as possible, otherwise they will turn into "porridge", darken, and an unpleasant taste and smell will appear.
Frozen foods cannot be washed - water washes out vitamins and spoils their taste. In the event that frozen fruits and berries will be served in a "fresh" form, they must be thawed in the package or laid out on a plate and closed from the light. You can use the microwave. If you are going to use berries and fruits as a filling, you do not need to defrost them at all. The same if you intend to boil or fry them. By the way, frozen foods cook twice as fast. In addition, it should be remembered: the less water the vegetables are boiled, the more vitamins and microelements are stored in them. Therefore, the most ideal way to prepare frozen foods is to use a double boiler.
All the advantages of frozen vegetables will only be if your home defrosting is the first. How can you tell if vegetables have already been thawed once and then refrozen again? “If you see a package of frozen vegetables already softened in the store, do not take it: it is not known how long it has been lying and how many times the vegetables, fruits or berries in it have been thawed and frozen again. If you use frozen foods, look at the date of freezing indicated on the package: the longer they lie, the less vitamins remain there. Sometimes products are sold 2-3 years ago. When buying frozen food, look at the appearance of the packaging: if the vegetables were frozen once and then aged temperature regime, they will be crumbly and not sticky. If the vegetables turned into one big frozen lump, then they were thawed, and no one knows how many times this happened. You can eat them, it's not scary, but there won't be much benefit.
Many housewives add fresh onions, garlic and carrots while stewing vegetables. This will enrich the dish with vitamins. All this is now inexpensive and is in many homes.
Traditionally, beets are boiled for making salad. Just like a pumpkin. But it turns out that all these vegetables can be eaten raw - they have much more vitamins. You can also eat raw celery, radish, radish. Pumpkin is great to add to millet porridge. To enter into fasting or fasting, you can use beets and carrots - they make an excellent salad that can be seasoned with vegetable oil. But such a dish is not suitable for patients with the gastrointestinal tract.
It is more efficient to boil vegetables in a double boiler. Vegetables boiled in water lose more than 50% of nutrients that "leave" in the broth. The most gentle way of heat treatment is steaming. Then comes the roasting and stewing.
Sauerkraut instead of fresh vegetables
The markets sell greenhouse and imported tomatoes and cucumbers. “Almost all of them contain much less vitamins and more harmful substances - both. Most state farms grow vegetables on artificial soil, which is fertilized. According to the Japanese National Institute of Nutrition, the content of vitamin C and carotene in highly productive varieties of vegetables and fruits, incl. in citrus fruits grown using intensive agricultural practices, using fertilizers, herbicides, fungicides, abundant watering, artificial soil, 10-20 times lower than in wild fruits. - says Vladimir Alexandrovich. He noted that at good conditions storage until February-March, both fresh cucumbers and zucchini from the garden can survive. Vigorous sauerkraut and pickles and tomatoes are actively on the market now. Cabbage (both fresh and sauerkraut) retains a lot of vitamins and minerals, so brine is also very useful.
However, a serious risk factor for the use of salty and canned foods is high salt content, which is undesirable for patients with hypertension, for people with diseases of the gastrointestinal tract and overweight. “People here love to eat hot potatoes fried to a crust with salted cabbage and cucumbers. But all this can be consumed only in moderation. And then only if you do not have the above problems, ”said our expert. However, sauerkraut and pickled vegetables are healthier in a number of ways than "winter" tomatoes and cucumbers, as they are made from summer vegetables filled with vitamins.
It is better to buy vegetables where they allow you to choose. So this is a market or a supermarket. Imported fruits and vegetables are often sprayed with special preservation solutions. Most often it is citrus fruits and apples. These fruits are better when you come home to wash warm water, which washes away wax deposits. If the fruits have a matte coating, they shine beautifully, without wormholes, it is better not to take them. “It’s better to buy slightly rumpled, spotted apples than bright, appetizing, but “chemical” apples,” says Vladimir Alexandrovich. Traditional vegetables are best purchased locally. This information should be on the price tag. It will help you understand what is in front of you - domestic or Colombian potatoes.
Healthy recipes from Vladimir Ignatiev
Vegetable cutlets
You will need:
300 g. White cabbage, 300 g. Carrots, 300 g. Beets, 3 eggs, breadcrumbs, 200 g. Sour cream, vegetable oil for frying, salt to taste. Finely chop the cabbage with a sharp knife. Grate beets and carrots separately on a medium grater. Salt carrots, beets, cabbage. Add 1 egg. Form cutlets. Roll cabbage, beet and carrot cutlets in breadcrumbs. Place cutlets on greased vegetable oil baking sheet at a distance of 3-4 cm from each other. Heat the oven to 180-200 degrees. Pour sour cream over cutlets and bake for 10-15 minutes. In cabbage cutlets, you can add a little finely chopped boiled chicken meat.
And here is the recipe
Chop carrots with cabbage, put grated garlic there and season with vegetable oil. You can make a sweet carrot salad with dried apricots or raisins. Just fill it with sour cream.
Everyone knows that fruits are very fragrant and juicy products. Apart from their palatability, they are valued for their high content of nutrients, vitamins and trace elements. In order not to use synthetic vitamins, you need to enter them into your menu daily and eat several servings.
When properly introduced into the diet, they prevent the occurrence of cardiovascular diseases, normalize blood pressure, strengthen the immune system, and have a beneficial effect on all organs and systems of the body. Especially important is their consumption in winter.
What are the healthiest fruits in winter? One day scientists took it upon themselves to investigate. They identified several representatives that have the most valuable properties and contain a supply of useful substances necessary for the human body.
Nutritionists recommend eating about five different fruits daily. Portions can be small, the main thing is that they be a variety of representatives. If it is difficult to consume them fresh, you can prepare freshly squeezed juice or make purees, cold soups and smoothies.
What fruits should be included in your daily diet? Let me take a closer look at the list of the most useful representatives:
Kiwi
This fruit ranks first in the content of ascorbic acid, it has a lot of potassium and magnesium. It is believed that its daily use helps to reduce triglyceride levels, which in turn cause heart disease. It is customary to peel kiwi, but it is not necessary to do this at all, you can just wash it well and eat it right with the skin;
Avocado
One medium avocado contains approximately 230 calories. It contains vitamin E and folic acid. And its most important advantage is monounsaturated acids, which lower cholesterol levels. For a good work of the heart - vascular system- it's simple required product, at least half should be eaten daily;
Apple
As the English proverb says, "Eat an apple before bed and the doctors will be out of work." They contain iron, which is so necessary for the normal process of hematopoiesis. They are rich in flavonoids, which reduce the likelihood of developing diabetes and asthma. The seeds contain iodine, so it is recommended to eat the seeds of one apple daily, as well as the fruit itself;
Banana
One large banana contains approximately 160 calories. It contains a lot of potassium, which has a beneficial effect on the functioning of the heart, vitamin B6, ascorbic and folic acid. This is a very satisfying fruit representative, they can easily satisfy their hunger. It is also rich in fiber, which is necessary for normal intestinal motility;
A pineapple
This beautiful and tasty representative contains the natural enzyme bromelain, which breaks down fats and proteins, which improves metabolism, activates the digestion process, and helps in the fight against extra pounds. Pineapple prevents the appearance of blood clots, inhibits the growth of tumor cells, increases the rate of regenerative processes;
Persimmon
This fruit contains ascorbic acid, iron, potassium. Persimmon is a quarter composed of glucose and fructose, it is very satisfying and it is easy for her to satisfy her hunger. It also has a diuretic effect. For diabetics, persimmon may well replace sweets. It has a lot of magnesium. In addition to all of the above, it is very tasty and fragrant;
Orange
One medium orange contains approximately 40 kcal. It is rich in ascorbic and folic acid, contains potassium. Helps to strengthen the immune system, reduces the level of triglycerides and cholesterol;
Grape
Grapes are considered an indispensable source of antioxidants and manganese. It is quite high in calories, so for those who want to lose weight, it is better to give it up for a while. Its skin contains resveratrol, which prevents the formation of blood clots and helps lower blood pressure. And also has anti-inflammatory, antiviral action, reduces the risk of developing cancer;
Garnet
It contains tannins, anthocyanins, which protect the body from heart and inflammatory diseases. It has a lot of iron, so the juice is recommended for iron deficiency anemia. It is also rich in ascorbic acid and other essential trace elements;
Pear
It contains a sufficient amount of fiber, which has a positive effect on the digestion process, prevents the development of constipation, due to increased peristalsis. Eating pear helps lower cholesterol. It contains approximately 100 kcal;
Grapefruit
Pink grapefruit contains flavonoids and lycopene, which are important for protecting the body from carcinogenic processes. It also contains pectin, which prolongs youth and helps lower cholesterol. It is rich in B vitamins. 100 grams contain 40 kcal.
Conclusion
All of these fruits should be included in the human diet for normal functioning organism. In addition to vitamins and microelements, many of them contain antioxidants that protect organs from the effects of free radicals, which in turn can damage cells, lead to various pathologies and premature aging.
Therefore, it is very important to eat these gifts of nature every day, and a variety of fruits, in order to be a healthy person and stay young and beautiful longer!
They lie on the shelves like glossy pictures on the pages of various magazines. But "All that glitters is not gold" is the famous saying. So you need to know and be able to choose not only beautiful, but also the most.
Researcher of the Academy of Nutrition of the Republic of Kazakhstan, sports medicine doctor, nutritionist told the correspondent of the media portal how to choose vegetables and fruits.
- What vegetables and fruits are good for a person to eat in winter?
In winter, you can eat any fresh vegetables and fruits, as long as they contain a minimum amount of pesticides. We, near Almaty, have farms that grow them. It is safe to buy vegetables there, as they are grown in an ecologically clean area.
You can also eat freshly frozen vegetables and fruits. With a sharp freeze, all vitamins and vegetables such as broccoli, cauliflower, carrots are preserved - they are also useful for consumption.
The main component of healthy nutrition is their thermal processing.
If, when cooking vegetables, throw them into boiling water, then 15 percent of the nutrients are lost. If you put vegetables such as carrots, beets, potatoes in cold water then 65 percent of vitamins are lost, for example, in a slow cooker, only five percent. Vegetables must be handled with care.
Is it healthier to eat raw vegetables or is it better to boil them?
Depends on what. For example, broccoli and cauliflower you will not eat raw. It depends on the origin of a particular vegetable crop. If we consider the example of a tomato, then it is a good antidepressant and antioxidant. If it is stewed or baked in the oven for 15 minutes, then its useful properties are reduced by about 30 times.
- What do you recommend for right choice vegetables?
by the most the best way will carry an eco-test. In our country they bring it to order, in Russia they sell it even in pharmacies, I hope it will soon appear in free sale in our country too.
And if without a device, then you should rely only on your instinct and sense of smell. For example, a tomato should smell like a tomato, the smell should go at the base of the stalk. 
The next step is to cut it, if there are white fibers, then the vegetable is full of nitrates, then it should be elastic, its flesh should be uniform. The same goes for the cucumber, it should smell like a cucumber. Cucumber should not be dark green, it should be light green. The so-called pimples on its skin should not be hard.
As for greens, it is so easy to visually determine the degree of saturation of nitrates, but if you soak it in water, you can neutralize their amount.
Zucchini and eggplants are best chosen medium in size and naturally smooth.
- Size matters?
Yes. The smaller the fruit, the less it contains chemical fertilizers.
- And on what principle to choose fruits?
It is better to buy fruits that are grown in our country. Because fruits sent to us from abroad are treated with chemicals in order to maintain their freshness.
To give a marketable appearance, often producers or sellers of vegetable crops resort to some tricks, for example, they rub vegetables and some fruits with paraffin for shine. Is it harmful to the body?
There is such. Usually rubbed with wax and sulfur. Of course, this is harmful, it's not a food product, it's unnatural for the human body.
- Can fruits and vegetables contain GMOs?
Oh sure.
- How to protect yourself from this?
According to the law of the Republic of Kazakhstan, the manufacturer is obliged to indicate the level of nitrates and various chemicals on the product. You should always keep track of what is included. Of course with vegetable crops in this respect is more difficult.
How many fruits and vegetables can a person eat? daily mode nutrition?
Everything is purely individual, it is influenced by many different factors. It depends on the age, sex and weight of the person. Even human activity must be taken into account. But, as with everything, moderation is needed. It is advisable to consume fruits as much as it will fit in your palm.
middle on the calendar December but the weather outside is not at all wintery. It snows a few times, and after a week it melts. If you believe the forecasts, warming is expected again in a couple of days ... Of course, we are no strangers to a warm winter, we have long adapted to natural vagaries, are accustomed to various weather misfortunes, but this only applies to external protection. Internally, we are very weather-sensitive and instantly pick up various sores when, instead of Christmas frosts, it is raining and slush outside.
An unusually warm winter threatens our health, in many people are exacerbated chronic diseases, and cloudiness and continuous grayness causes an exacerbation in people prone to depression. There is little sun, no pleasing snow ... However, each of us has a different attitude to a warm winter. Someone dreams of a snow-white landscape outside the window, while another rejoices that there are no cold weather, and no one is sick with the flu.
No matter how you feel about abnormally warm winter, In any weather human body needs to fresh vegetables and fruits rich in vitamins and antioxidants. Fortunately, now there are as many fruits and vegetables on store shelves in winter as in autumn and summer. Of course, they are inferior in terms of the content of useful vitamins and microelements to those that have just been taken from the garden or taken from the tree.
Today we will talk about vegetables and how to keep a figure in the winter.
I received a large number of questions about what vegetables I eat, in what composition, as well as questions about "winter vegetables", about their uselessness and lack of vitamins.
I agree that some vegetables in winter are more like papier-mâché and are not at all suitable for food. Their taste seems artificial.
Therefore, today I will tell you about what vegetables I use in the winter, what manufacturers. Vegetables are definitely needed in winter for health and maintaining a slim figure. And they should only be eaten raw. If you stew, you get a stew product in which all useful properties are reduced. Stewed vegetables are devoid of properties that contribute to weight loss.
I give the first place to cabbage - white cabbage, Chinese and kohlrabi.
White cabbage
- It has a low calorie content, a large amount of fiber, which helps to remove toxins and cholesterol from the body.
- What is very important, cabbage contains tartran acid, which prevents carbohydrates from being converted into fats and therefore prevents extra pounds.
But during heat treatment, this acid is destroyed, so you need to eat cabbage only in its raw form. Scientists also proved that cabbage contains easily digestible protein, which is in no way inferior to a chicken egg.
- Vitamin C, which is found in cabbage, does not decompose at all during storage. Fresh white cabbage contains as much vitamin C as oranges or lemons. And to satisfy the daily requirement for vitamin C, 200 grams of fresh cabbage is enough.
Chinese (Beijing) cabbage
Winter is time Chinese (Beijing) cabbage. In the summer, it’s simply not up to it, as a huge number of other leafy salads are sold. And in winter, you can take Chinese cabbage as the basis of all salads. Unlike ordinary cabbage, it is easy to cut. She has a high nutritional value and very low calorie content. An essential product for slimmers.
The leaves are light green and sometimes yellowish. It is better to choose cabbage with green leaves and not wither. Chinese cabbage instantly restores its elasticity. Be sure to wash it after purchase and wrap it in a bag, it will become elastic and juicy. Absorbs moisture very quickly.
It contains a large amount of vitamins A, C, E, K, P, PP, as well as B1, B2 and B6, and the mineral composition is generally impressive iron, sodium, potassium, calcium, iodine, sulfur, manganese, chromium, copper, zirconium.
This cabbage contains a large amount of fiber, which contributes to improve digestion and cleanse the intestines. Contains a lot of vitamins and amino acids, therefore it increases immunity and improves metabolic processes. Very low calorie content - 16 kcal per 100 grams.
Also, due to the presence of coarse fibers, it helps to lower blood cholesterol.
Great product for winter. With such a nutritional and cleansing value, cabbage has a very low and affordable price- 30-40 rubles per kg.
Very similar in taste to the stalk of ordinary white cabbage. But only much juicier, softer and more palatable.
This vegetable is little consumed, but in vain. Kohlrabi has a lot of vitamin C, A and B, a lot of mineral salts, calcium and potassium, and iron. Perfectly normalizes metabolic processes, therefore not replaceable for those who want not only to lose weight, but also to keep the weight normal for a long time. Very easy to digest, does not cause any discomfort in the intestine. Good for diet food, as well as for children. You can grate, but it is better to cut into thin slices, and chew longer. Thorough chewing promotes weight loss.
Daikon - Japanese radish or white radish. Highly useful product. Who has not tried, I RECOMMEND!
— Daikon has a juicy and crunchy texture. There are 3 vegetables that can cleanse the kidneys and liver and at the same time dissolve stones: radish, horseradish and daikon. But in radish and horseradish there is a high content of mustard oils, which makes the taste spicy, and spicy is not indicated for some people. And there are practically no mustard oils in daikon. And the taste is very mild.
- Daikon contains vitamin C, calcium, a lot of fiber, and an enzyme that helps digest starchy foods. Due to this, bowel function improves and toxins are removed.
- There are a lot of phytoncides in daikon, which protect against microbes. They help to disinfect the mouth and intestines.
— Daikon has a lot of potassium, so it works as a diuretic.
- Due to coarse fibers, lowers cholesterol.
- Unlike other root crops, daikon practically does not accumulate salts of heavy metals.
- Daikon has a low calorie content, but at the same time a large amount of fiber, so it is not a substitute for those who are slimming or maintaining weight. This is just a super product in the diet of losing weight.
Daikon needs to be washed well. If the root is undamaged, then cutting off the top layer is not necessary. It is better to store on a damp cloth, in a container and in the refrigerator. He definitely needs moisture and cold. The price in Moscow is about 80 rubles per kg.
In winter, I only eat cherry tomatoes, since they are much sweeter than ordinary tomatoes and tastier, they have a bright and rich taste.
It is very difficult to do without a tomato in winter, they decorate any vegetable salad, and they bright color improves mood.
Cherry tomatoes contain 90% water, but at the same time they contain a lot of useful nutrients and vitamins, as well as antioxidants. The calorie content of cherry tomatoes is lower than that of ordinary tomatoes.
It is very important that their shelf life is longer; they are brought to us from Morocco, where there is no winter, in special plastic containers.
It is better to choose bright and round cherry blossoms on a branch in winter. Pale tomatoes have a sour taste and mild aroma and are probably grown in our greenhouses.
This is about stem celery. The root can also be consumed, but it is not suitable for losing weight. Celery has a specific smell and aroma. They call it natural fat burner, so for its digestion, the body spends more calories than is contained in the celery itself. Be sure to include this vegetable in your diet in winter. We all gain weight in the winter, and celery will help maintain weight.
Rich in fiber. Contains amino acids, boron, calcium, chlorine, fatty acids, folates, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc, vitamins A, B1, B2, B3, B5, B6, C, E, K .
- Celery also reduces the level of stress hormones in the blood;
- Strengthens immunity;
- Regulates fluid in the body;
- Acts as an antioxidant.
Fine fresh celery is brought from Israel.
Radishes are rich in vitamins C and B, as well as potassium and iron. A large number of squirrel. The calorie content of radishes is low - 14 calories per 100 grams.
A lot of fiber, which cleans, removes toxins and toxins, stimulates the intestines, improves appetite, removes cholesterol, heavy metals and radionuclides.
But radishes should be taken with caution by those who have stomach problems due to their content of pungent mustard oils. The best supplier of radishes in winter is Israel.
In winter, you can also eat green radish.
It improves appetite, metabolic processes, stimulates the digestive glands, promotes the dissolution of stones, improves intestinal motility.
But it must be used with caution in diseases of the stomach due to the sharp mustard oils.
Don't forget about carrot. If you are watching your weight, then use it ONLY in cheese form and in the morning. There are a lot of minerals in carrots: iron, potassium, magnesium, copper, phosphorus, iodine, zinc, fluorine. And you all know how essential vitamin A is.
It can be added grated to any salads. It goes well with any cabbage, radish, daikon.
I also buy cucumbers, where without them, colored peppers and iceberg lettuce and greens.
I wash all the vegetables in advance, dry them a little, put them in containers and store them in the refrigerator. It takes 2-3 minutes to prepare any vegetable combination. Very easy and fast. Greens, Beijing cabbage, daikon are best wrapped in a damp cloth and tied in a plastic bag. They definitely need moisture.
Why do I keep talking about how to become slim and lose weight. For me, a slender body is, first of all, health. Excess fat always speaks of some problems, physical or psychological.
Slender body able to rejuvenate and beautify any woman. And vegetables in this matter are the best helpers. Already verified by many. should be on your table not as an addition, but as a main dish for lunch and dinner, plus light animal proteins. I will post the fish recipe soon., subscribe to the mailing list so you don't miss out.
Tatyana Dzutseva
In contact with