In the sea for seafood
Nutrition in the winter Sea dairy is especially rich in iodine andzinc. Iodine plays an important role in the processes of growth and intercellular exchange, zinc stimulates the production of white blood cells responsible for immune defense, and reduces the ability of viruses to reproduce. Thus, both these microelements help us to withstand winter infections.
We harvest seaweed
Low in calories, rich in vitamins andmicroelements (iodine, calcium, iron, magnesium), they are sold fresh or dried in pharmacies (seaweed) and Japanese supermarkets (nori, wakame, hijiki, kombu). www.japro.ruIt would be nice if you got into the habit of eating ten grams of seaweed daily. Depending on the type, they may have a slight flavor of mushrooms, caramel or snails. Red or green seaweed can be eaten fresh. Brown seaweed must be boiled. Recipe for vigor Zen salad: mix chopped cucumber + 1 tbsp. soaked wakame + 2 tbsp. soy sauce + sugar + 2 tbsp. vinegar. Concentrate: sprinkle dry seaweed mixture on salads, rice, boiled vegetables, omelets, cottage cheese.
We catch oysters
A dozen oysters covers the daily requirementzinc. Flat oysters, oysters Creuse or fine de claire are very healthy and do not spoil the figure. www.frigate-ltd.ru Recipe for vigor A dozen oysters for lunch as a snack twice a week. Oyster sauce: mix 6 oysters + 6 tablespoons of oyster juice + a piece of butter + coarse salt. Original with baked beef. Fried oysters: put the oysters on a flat frying pan with coarse salt. Sprinkle them with a mixture of chopped shallots, breadcrumbs and chopped parsley. Put in the oven for 5 minutes at 180 C.
That's a vegetable!
Vitamins and minerals in winter vegetables enhanceimmunity and protect against the cold. Find strength in cabbage Take care of your intestinal flora, its well-being is the key to a healthy immune system. All types of cabbage will help you, containing probiotics - bacteria that feed the intestinal microflora. Cabbage is also rich in vitamin K (with its help calcium is better absorbed) and antioxidants. By season Do not buy tasteless and expensive tomatoes and strawberries in winter. Bet on seasonal fruits and vegetables. Long live sauerkraut! It has a lot of probiotic enzymes, vitamin C, potassium, calcium - there is something to replenish protective reserves. Cook sour cabbage soup or make a salad with grated carrots and radishes. Recipe for Vigor Green cabbage: in soup (broth + potatoes + slices of chorizo sausage). Chinese cabbage (salad): stewed in a wok with onions, carrots and soy sauce. Broccoli: baked in a form covered with transparent film for 5 minutes in the microwave. Brussels sprouts: lightly fried with 200 g of lean bacon, a tablespoon of vinegar and 100 ml of chicken broth. Romanesco cabbage (a hybrid of Brussels sprouts and cauliflower): stewed with garlic, minced meat, onions, cumin, cream. Serve with tagliatelle pasta. Red cabbage: baked with potato slices, sugar, vinegar, salt and pepper. White cabbage: in a salad (150 g cabbage or Chinese cabbage salad + half a sour green apple, cut into strips, + 1/4 avocado, cut into slices, + 1 coffee spoon of nut butter + 1 coffee spoon of apple cider vinegar). Let's get to the root The high potassium content allows root vegetables to neutralize acid. And since our food is often oversaturated with acids, this can be the cause of a decrease in energy potential. Of course, it is better for vegetables to be from your own garden or bought from a trusted seller, because it is root vegetables that tend to accumulate pesticides. Recipe for Vigor Jerusalem artichoke cream: simmer 150 g Jerusalem artichoke + 1 potato + 1 onion + 1 liter of chicken broth. Mix with 150 g of liquid cream. Steamed turnips: stew 3 turnips and 3 rutabagas, cut into pieces, + 25 g of butter + 200 ml of chicken broth + sugar + salt. Carrots with anise: mix grated carrots and mustard + vinegar + a coffee spoon of aniseed vodka + olive oil + salt + pepper. Sweet and sour parsnips: cut parsnips into strips, mix with olive oil + cumin + a coffee spoon of mustard + a coffee spoon of honey + salt + pepper. Bake for 20 minutes at 210 °C.
Ironically!
Iron allows oxygen to reach everycells. Without it, it is impossible to resist infections and difficult to exercise. Women lack it especially often. To help iron be absorbed better, it is worth giving it vitamin C as an assistant.
We try the blood sausage Champion in partthe content of iron (22 mg per 100 grams) blood sausage is very tasty with fried potatoes. Do not give up the demand. The liver, kidneys and heart are saturated with vitamins and minerals. 100 grams of beef liver cover the daily need for iron (14 mg). Recipe for vivacity Beef liver, fried in high heat, sprinkled with lemon juice and sprinkled with parsley. Pork kidneys, toasted on high heat with mustard sauce and cream. Shishlichki from chicken liver: marinate for 15 minutes the liver in olive oil and lemon juice. Fry on high heat. Eat red meat Beef is an excellent source of iron. Try to include it more often in your diet, especially if you do not like offal or doubt their quality (it is believed that the liver accumulates hormones that are used in growing livestock). Remember the legumes They are also rich in iron, which means we serve them on the table two -three times per week. The recipe for vivacity Lentil: cook 200 grams of green lentils in 1 liter of water for 15 minutes. Drain the water. Serve with green onion, parsley, vinaigrette sauce (olive oil + salt + vinegar). White carbanara bean: soak the beans for the night, then cook for 2 hours. Add the carbonara sauce: toasted bacon + stewed onion + sour cream + salt + pepper + egg yolk.
Thyme instead of tea Quickly tired? Start the day with a mug of thyme broth. It's better than a cup of ordinary black tea that contains caffeine. This substance rather excites than tones, and also prevents the body from digesting iron. Honey instead of sugar The protective and bactericidal properties of honey have long been known, and according to recent studies, it is effective for the prevention and treatment of gastroenteritis. A coffee spoon of honey every day is better than white sugar, high in calories and useless.
