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 extract algae
Low-calorie, rich in vitamins andmicroelements (iodine, calcium, iron, magnesium), they are sold fresh or dry in pharmacies (seaweed) and Japanese supermarkets (nori, wakame, hijiki, kombu). www.japro.ru It's not bad if you get into the habit of eating ten grams of algae every day. Depending on the species, they can have a slight taste of mushrooms, caramel or snails. Red or green algae can be eaten fresh. Brown must be cooked. The recipe for vivacity Zen salad: mix sliced cucumber + 1 tbsp. spoon of soaked wakame + 2 tbsp. spoons of soy sauce + sugar + 2 tbsp. spoonful of vinegar. Concentrate: sprinkle with a dry mixture of algae salads, rice, boiled vegetables, omelets, cottage cheese. 
Catching oysters
A dozen oysters cover the daily need forzinc. Plain oysters, oysters crozes or fin de cleres are very healthy and do not spoil the figure. Www.world.co.uk Recipe for cheerfulness Dozens of oysters for lunch as a snack twice a week. Oyster sauce: mix 6 oysters + 6 dining rooms spoons of oyster juice + a slice of butter + large salt. Original with baked beef. Fried oysters: put oysters on a flat frying pan with large salt. Sprinkle them with a mixture of chopped shallots, breadcrumbs and chopped parsley. Transfer to the oven for 5 minutes at a temperature of 180 ° C.
That's a vegetable!
Vitamins and minerals of winter vegetables strengthenimmunity and protect against cold. Find strength in cabbage Take care of your intestinal flora, its well-being is a guarantee of the health of the immune system. You will be helped by all kinds of cabbage, which contains 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 the winter. Place your bet on seasonal fruits and vegetables. Long live sour cabbage! There are a lot of enzymes-probiotics, vitamin C, potassium, calcium - there is something to replenish the protective reserves. Prepare sour cabbage soup or make a salad with grated carrots and radish. Recipe for vivacity Green cabbage: in soup (broth + potato + slices of chorizo sausage). Chinese cabbage (salad): stewed in a wok with onions, carrots and soy sauce. Broccoli: baked in a form covered with a transparent film, for 5 minutes in Brussel cabbage: lightly toasted with 200 g of low-fat brisket, a tablespoon of vinegar and 100 ml of chicken broth. Cabernet romanesco (hybrid Brussels and color): stewed with garlic, minced meat, onion, cumin, cream. Serve with pasta tagliatelle. Cabbage: baked with potato slices, sugar, vinegar, salt and pepper. Cabbage: in salad (150 g cabbage or Chinese cabbage salad + half sour apple green, cut into strips, + 1/4 avocado, chopped slices, + 1 coffee spoon of peanut butter + 1 coffee spoon of apple cider vinegar). Root eye Increased potassium content allows root crops to neutralize acid. And since our food is often supersaturated with acids, this can be the reason for the decrease in energy potential. Better, of course, that the vegetables were from their garden or bought from a trusted seller, because it is the roots that tend to accumulate pesticides. Recipe for vivacity Cream of Jerusalem artichoke: cook on low heat 150 g Jerusalem artichoke + 1 potato + 1 onion + 1 liter chicken broth. Mix with 150 g of liquid cream. Fried turnips: put out 3 turnips and 3 cutlets, cut into pieces, + 25 g of butter + 200 ml of chicken broth + sugar + salt. Anise carrots: mix grated carrots and mustard + vinegar + aniseed coffee spoon vodka + olive oil + salt + pepper. Sweet and sour parsnip: cut parsnips with straws, mix with olive oil + cumin + coffee spoon of mustard + coffee spoon of honey + salt + pepper. Bake for 20 minutes at 210 ° C.
Ironically!
Iron allows oxygen to get to eachcells. Without it, it is impossible to resist infection and it is difficult to play sports. Women lack it especially often. For iron to be better absorbed, it's worth it to give vitamin C to helpers.
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.
