Cooking World

Doctors-dieticians recommend in a cold season to use for food fruits-vegetables of yellow and orange colors - oranges, tangerines, grapefruits, lemons, pumpkin, cooked carrots, etc. They contain “antiviral” vitamins A, Е, C, and also special substances - bioflavonoids, promoting their assimilation.

In winter we require an additional portion of vitamins and microelements. In an optimum and the most balanced ratio they are in oatmeal porridge.

This porridge on nutritional value is the most close to breast milk. In contains vitamins A, Е, В1, В2, В6, amino acids, and contained in this porridge biotin cures dryness and peeling of skin, loss of hair. It allows to use porridge even outwardly - as beauty masks for face.

B vitamins are considered by dieticians as vitamins of beauty. Their shortage can be evident by red stains on face, labial fissures, and hair and nails become weak and fragile. The main source of vitamin B - lean meat, liver and graham bread.

In the winter we suffer from often colds, lack of sleep, anoxaemia, problems with mood. Why? Because we eat “as in the summer”.

The majority of winter problems can be solved having changed the diet system. Only keep up that your daily diet weights not less than 2000 kilocalories, - decrease in caloric content of a diet weakens immune protection of an organism. Let alone malnutrition, which is disastrous for appearance in combination with cold. Also in winter it is better not to keep to neither “albuminous”, nor “carbohydrate” diets - organism needs everything.

Bananas for happiness
In winter, when daylight hours are shorter, we are in want of serotonin - «hormone of happiness». Its secretion demands light, therefore in a cold season its level invariably reduces.
Bananas and chocolate can help to avoid winter depression. Other natural antidepressants are fat acids, contained in fat fish, sunflower seeds and olive oil. Selenium can also help. It is contained in nuts, sea fish, red meat, liver, kidneys, sunflower seeds.

Fat meat promotes formation of cholesterol plaques on vessels that accelerates ageing of an organism and leads to cardiovascular diseases.

Mayonnaise. Mayonnaise is very high-calorie product, in addition to it, it contains huge amount of fats and carbohydrates, and also dyes, sweeteners, substitutes and so on. Not only mayonnaise is that harmful, but also ketchup, various sauces and seasoning, which are widely offered in our shops. The contents of dyes, substitutes of tastes and the genetically-modified products in them, unfortunately, are not smaller.

Instant noodles. All this is a sheer chemistry injurious for your organism.

Salt. Salt reduces blood pressure, disturbs salt-acid balance of an organism, and promotes congestion of toxins. Therefore if you can not refuse it, at least, try to not use it in large quantities.

Alcohol. Even in minimum quantities prevents assimilation of vitamins. Except for it, alcohol is just high-calorie product.

Chewing candy, fruit candy, “chupa-chups”. They contain huge amount of sugar, chemical additives, dyes, substitutes and so on.

Chips, both corn and potato are very harmful for an organism. Chips are just the mix of carbohydrates and fat in an environment of dyes and substitutes. French-fried potatoes also won’t give you something useful.

Sweet aerated drinks - a mix of sugar, chemistry and gases to distribute faster harmful substances through an organism. Coca-cola, for example, is a remarkable means from a scale and rust. Aerated sweet drinks are harmful because of high sugar concentration. Therefore, having satisfied thirst with such fizzy water, you want to drink again in five minutes.

Bars of chocolate. These are huge amount of calories in a combination with the chemical additives, genetically modified products, dyes and aromatizers.

Sausages. Meat delicacies remain one of the most harmful products. They contain so-called latent fats (pork skin, bacon, internal fat), all this is veiled with aromatizers and substitutes of tastes. Many manufacturers of meat products use transgenes. So sausages, almost completely consist of transgenic soya.

We eat to live. However not any food is useful. An irregular meal is the direct way to adiposity, to heart diseases, to gastrointestinal disturbances.

The fat food leads to increase in weight. An abundance of food, containing plenty of substitutes and dyes, gradually poisons an organism, and also causes addiction.

The cooked food deadens feeling of satiety. The rough vegetative food stimulates work of the digestive system. Therefore make the daily diet so that it included raw vegetables and fruits - as much as possible.
Some foodstuffs are especially unhealthy, though they are widespread and very popular.

One of the reasons of loss of hair is your diet. To have healthy hair you should pay attention to the following products:

Use enough proteins.
It consists of the amino acids necessary for construction of new cells. The next amino acids are especially important for hair growth: cystine, cysteine, methionine, arginine and lysine. Lack of protein during the long period of time leads to growth impairment and loss of hair some months later. At least, 15 % of day time calories should come from aluminous food: low-fat meat, fish, poultry, eggs, dairy products, nuts, seeds, cereals.

Use enough useful carbohydrates.
Carbohydrates are an energy source. They promote growth of various tissues of an organism, including growth of hair. Refined sugar and a flour are not useful carbohydrates. Useful carbohydrates are contained in fresh fruits and vegetables, brown rice, potato, cereals.

The fats coming to your organism should be balanced on animal and vegetative sources.
Omega-6 should be in balance with omega-3. Various products of a vegetative and animal origin should be sources of fats.

Nutrients should be in balance.
The amount of food you use depends on age, sex, health and a level of physical activity. However, choosing food stuffs pay attention to the following key moments:

- Use various products.

- Choose natural or slightly processed products.

- Reduce to a minimum the use of convenience foods.

Vitaminous-mineral complexes are necessary addition to a diet against loss of hair.

Why it is so? There are some reasons:

Modern agricultural methods reduce content of vitamins and minerals in products.

The stress, diet, physical activity and age processes influence consumption level of vitamins and minerals.

The following vitamins and minerals will help to deal with the problem: magnesium, phosphorus, iodine, vitamin В6, A. The rest influence color, elasticity and other characteristics of healthy hair. There are also special complexes for hair.

Olive oil is the richest source of antioxidants, vitamins and microelements. Olive oil contains vitamins A, Е. D, K, which promote strengthening of a bone tissue, muscles and intestines walls, struggle with free radicals, delaying ageing processes. Its structure includes the following unsaturated acids: linoleic, oleic, linolenic, which prevent from adiposity, promote rejuvenescence of an organism, salutary influence digestion, and prevent development of heard diseases.

Olive oil promotes improvement of digestive system, improving work of a stomach, an intestines and a liver. It is recommended to eat regularly some olives before meal or more often use olive oil in salads (vegetable and fruit).

Olive oil prevents premature skin withering due to the content of vitamin Е and antioxidants.

Olive oil promotes normalization of arterial pressure.

Olive oil promotes healing of wounds, ulcers, cuts.

Olive oil is an excellent remedy for preventive maintenance of cardiovascular diseases, diabetes and adiposity.

Olive oil has choleretic action.

Regular consumption of olive oil reduces risk of breast cancer.

Today all of us hear about advantages of olive oil, which is not only added in food, but also is used in the cosmetic purposes (in creams; hair, face and body masks, in balms and soap).

Choosing olive oil you should know that it can be of different grades, and, hence, and of different quality:

The oil received at first cold extraction (Extra virgin olive oil). The given grade of oil is considered the best and the most useful as almost all useful properties of olives are being kept. The given grade of oil is assimilated entirely.

The oil received during the second cold extraction (Virgin olive oil). This grade of oil is also considered rather well on quality as its manufacture doesn’t provide for any chemicals. However the given grade of oil certainly concedes to Extra virgin olive oil by the gustatory properties, and also aroma and a color.

The oil received from a pulp (Olive oil) (a substratum which is applied to receive Extra virgin olive oil). The given grade of oil has considerably lower quality; it contains much less useful substances. This grade of oil is very often added first two grades to improve its characteristics.

The oil received during the second cold extraction, frequently with use of chemicals (Pure olive oil). «Pure olive oil» means that the given grade of oil doesn’t contain other grades of oil.

Theoretically, the person should eat just as much as required to him. Thus in a real life the size of our helpings often depends on external circumstances, social and cultural norms. Dieticians from Harvard University advise to divide food into portions, being guided by nutritional value, instead of the size.

It is connected to that, that in a shop or restaurant we are frequently offered too big portions. In result, we often eat two - three times more, than we need. According to researches, the average person could satisfied with smaller amount of meal, if he was not surrounded with too big portions. It is proved, the more meal before the person, the more he or she eats.

Here are some more recommendations:
- Learn to have a good eye for needed personally for you portions of habitual food.
- Get rid of the big plates and bowls. Use small bowls for dry breakfasts and small plates for a dinner.
- Keep up with portions when eat at home. To avoid temptation to put second helping, do not put a saucepan or a frying pan with meal on a lunch table.
- Eat regularly. If you wait, when you get hungry, overeating is almost inevitable.
- Try to not use “smorgasbord”. Instead of a dinner, order at a restaurant low-fat snack and salad with sauce.