Food fall has its own characteristics.
Of course, your menu should always be varied and balanced, but in autumn you should pay special attention to the fact that your body has enough vitamins and other biologically active substances. We still have a long cold winter, the attack of germs, lack of sunshine and stress – all this requires a lot of effort and energy. Therefore you should know which foods are especially needed in the fall.
Complex carbohydrates
In the fall people in dire need is not in protein and fat, as it may seem at first glance, but in complex carbohydrates (or polysaccharides). Carbohydrates are the main suppliers of energy in our body and their deficiency is fraught with metabolic disorders. Complex carbohydrates, unlike simple are digested more slowly and do not increase the sugar level in the blood. This means that in the menu it is necessary to add cereals, vegetables, fruits, and herbs. In addition to carbohydrates, these foods contain fiber, which helps to eliminate toxins from the body.
And if the grains or legumes to sprout, the benefits of their use will increase tenfold! When sprouting the grain increases vitamin content, and the amount of carbohydrates decreases. Therefore, there is germinated grain in any quantities, not fearing for the figure. Sprout the grain just need a good wash, remove rubbish and leave the dishes, the Bay water. During the day several times changing the water. A day will spread out the grain on a flat dish, cover with a damp cloth and put in a warm place. In 6-12 hours sprouts hatch. Wheat, rye and oats you can eat sprouts with a length of 1-3 mm, bean – up to 1 cm.
Germinated legumes – chickpeas, mash, beans, peas, before eating, lightly boil for a couple, literally 5-10 minutes, as it is quite heavy food. It is not forbidden to slightly sweeten your life with honey, add nuts or dried fruits. Or you can make a power smoothie that is good to drink in the morning. Whisk in a blender with 2-3 tablespoons of sprouted wheat, with a small amount of water until smooth slurry. Add the banana, mango and kiwi fruit, squeeze a little lemon juice if it’s too sweet. All whisk well. Fruits can take any.
Strengthening the immune system
In anticipation of winter, it is important to strengthen the immune system. The immune system lives in the gut, and this means that you need to pay greater attention to the condition of their gastrointestinal tract. To not have such a trouble as constipation, buy branny bread, add bran to baked goods, eat plenty of salads of cabbage and carrots and drink a glass of kefir before bedtime. If you prefer yogurt, pay attention to shelf life – “live” yoghurt that can’t be stored for six months.
“Live” yogurt you can cook for yourself. To do this, buy a jar of plain yogurt and mix it with pasteurized warm milk. Wrap the jar and put it in a dark warm place. After 6-8 hours the yogurt is ready. You can keep it no more than 2 days in the refrigerator.
Strengthen immunity contribute to infusions of chamomile and rose hips. They can drink instead of tea is an excellent prevention of colds. And, of course, fall can’t do without onions and garlic – the most that neither is traditional healers. Onions and garlic not only protects against colds, but also are powerful tools for the purification of vessels.
Do not forget about seafood, try to cook fish dishes at least twice a week. Seafood is rich in easily digestible protein, iodine, and healthy polyunsaturated fatty acids (omega-3). Fish it is best to take the sea, oily, like mackerel, sardine or tuna. Shrimp, squid, mussels cook in the most gentle ways to as fully as possible preserved all the nutrients. If you don’t like seafood, take fish oil in capsules, strictly observing dosage. Try to make a useful habit to add dried seaweed to salads, first and second dishes and cocktails. Thus, you will enrich your diet with iodine.
Tryptophan
Autumn grey days Shine with bright colors, if you regularly replenish tryptophan, an essential amino acid necessary for the production of “happiness hormone” serotonin. The tryptophan rich foods are bananas and chocolate. You can just eat chocolate, but it is not as useful as we would like. Therefore, the best solution may be a preparation of cocoa and hot chocolate. American researchers came to the conclusion that the systematic consumption of cocoa increases vitality and improves mood, stimulates mental activity and increases efficiency. Cacao relieves stress, lowers blood pressure and improves the complexion. However, cocoa drinks, preferably without sugar. More than two cups a day of cocoa and hot chocolate should not drink is a very nutritious drink.
Tips Ayurveda
“The science of life – Ayurveda gives its recommendations for nutrition in the fall. In Ayurveda the year is divided into 4 seasons and so-called “offseason”, a transitional period between seasons. Each season has its own tastes and foods. And if you look at it from the point of view of nutritionists, that all of the recommendations seem quite logical. For example, it is believed that from 23 August to 22 October on the lungs and the large intestine of man has a maximum load. The activities of these bodies is governed by sharp taste. Therefore, as the main seasoning in this time of year, it is recommended to use garlic and horseradish. These spices have powerful anti-bacterial (anti-bacterial) properties. Cereals should be favored rice and buckwheat. Complementing the taste of the season – sweet, so no damage is possible to eat fruit and drink milk. Sour and salty tastes – neutral. Products that have a bitter taste, to include in the diet is not recommended.
At the same time in the fall, Ayurveda advises to get involved in seeds, nuts, and seeds, and cakes made from wheat flour. So some differences from the standard advice of modern nutritionists still present. From October 23 to November 21 – the autumn and winter season. Taste it – sweet, and it means that your table should be fresh fruit and honey. The bitter taste is complementary and so you can eat millet, and dried fruit. Products sharp and savory taste can be eaten in very small quantities, but the products sour taste in General should be excluded from the diet at this time. Lemons, wheat, dairy products – according to the teachings of Ayurveda, all these products have a damaging effect on the spleen and stomach.
The nutritionists
“Food in the fall, so she doesn’t depleted, you should be warm. Seasonal diet my opinion is that to eat all year round it should be the same. Just change the seasonal vegetables and fruits. However, the emphasis still is on vegetable food, that is not less than 2/3 of the diet should be plant food because it provides the body with minerals and vitamins that are necessary for the health and beauty of hair, skin and everything else. We must not forget about dairy products, since it is a source of calcium. 2-3 units of dairy products a day need to eat necessarily. Fish also do not need to forget,” advises nutritionist Svetlana FUS.
If a person eats right all year, he didn’t have skin problems. In the autumn and winter season can be a slight vitamin D deficiency, which can lead to depression. Should eat more plant foods. Especially useful vegetables of orange colour (beta-carotene). It’s just a wonderful “cure” for skin, which in this case will always look fresh. Very necessary for good skin condition and collagen, which is contained in protein-rich foods – eggs, fish, dairy products. Collagen provides the tone of the muscles, a deficiency can lead to sagging skin, notes the nutritionist.
“To make your hair shiny and look good, you need protein, minerals, vitamins and fats. If the hair starts to fall out, then you need to rethink your power system. If in the summer we can get vitamins from fresh fruits and berries, in autumn and winter – cabbage, carrots, beets, and also from the frozen berries, vegetables and fruits. For example, in apples vitamins are gradually reduced, but they can be replaced with citrus fruits, which retain a sufficient amount of vitamin C. This also applies to pickled apples, and cabbage. Remember the pumpkin – cook it pancakes and cereals. Not to gain weight, the diet should be more vegetables, and not fatty foods. The veggies on the table year-round,” – emphasizes Svetlana FUS.
According to nutritionists, it is not necessary to get involved in the fall diets. “Often people are addicted to exotic diets. I want to warn that such experiments are extremely dangerous. Before you start to expose your body to stress getting on any diet, you should consult with your doctor and find out if it’s worth doing,” says dietician, doctor of medical Sciences Peter Karpenko.
