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In order not to freeze, we dress warmly or turn on the heater. What else can be done? Delicious, varied and not necessarily heavy – some foods in the cold will help us maintain our strength.
Intuitively, we feel this, and experts in the field of nutrition confirm: food, like our clothes, can be “summer” and “winter”. “Increasing the calorie content of your menu is the most obvious way to keep warm,” says nutritionist Anna Belousova. – After all, calories are energy, which means they are a source of heat for the body. If one gram of proteins or carbohydrates contains only four calories, then there are nine of them in one gram of fat. Therefore, it is not surprising that in the cold we tend to choose fatty foods more often. And it happens that the consequences of this choice are more durable than the winter season …
However, the winter, warming menu may include not only high-calorie, too fatty or sweet dishes. There are many products that give us a feeling of warmth without adding pounds. They act on the body like “dragon’s breath”, according to the proponents of ancient oriental medicine. “In the Ayurvedic tradition, all foods are divided into four categories: cold, cool, warm and hot, and this classification has nothing to do with the temperature at which dishes are served at the table,” explains herbalist Jean-Christophe Charrie. “Cold and cool make up for the lack of yin energy and pacify the internal heat, while hot and warm nourish the lack of yang and overcome the cold.”* So you just need to choose well. Many spices are suitable for us (cloves, cinnamon, pepper, cumin, ginger), as well as foods containing sulfur (onions and greens, garlic, mustard), herbs (thyme, rosemary, bay leaf), nuts, legumes, mushrooms, cereals (rice, buckwheat, oats), vegetables and root vegetables (pumpkin, carrots, potatoes, parsnips).
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- How not to freeze this winter
Heat regulators
We keep warm because these foods affect thermogenesis, the mechanism for producing heat and regulating our body temperature. “In the language of Ayurveda, we say that spices and herbs kindle the digestive fire, and in terms of Western medicine, that they stimulate the secretion of enzymes,” continues the herbalist. “In fact, these substances trigger a whole chain of chemical reactions in the body.” Thus, the secretion of digestive enzymes begins from the moment when food enters the mouth: saliva is actively secreted, and from it the process of digestion of proteins begins, which ensure the regulation of blood glucose levels – the very glucose that gives us energy. Spices improve the process of digestion of vegetables and legumes, and spices, especially pepper, also have a vasodilating effect: as a result, blood circulation in the digestive tract improves, the body secretes even more enzymes, and they continue to work, warming us.
Some substances also stimulate our endocrine system, that is, the production of hormones by the body. For example, in order to better adapt to the cold, it is important to keep the thyroid gland working. Oatmeal, ginger, seafood and seaweed will help with this. “The thyroid gland is a true thermoregulator of the body,” notes Jean-Christophe Charrier. “But it is not always easy for her to adapt to climate change: this may explain sudden bouts of heat or excessive chilliness.” The herbalist also advises supporting the adrenal glands by including cinnamon, herbs (savory, thyme, rosemary), vegetables and fruits rich in vitamin C in their recipes – this will help us adapt to changes in temperature, which is especially important in winter when we move from heat cold for a few minutes.
Essential Soups
Soups are our reliable helpers in chilly weather, recalls Anna Belousova. Cooked in vegetable broth, they are good … but still better with meat. The fact is, the nutritionist explains, that meat broth contains much more amino acids and extractives that activate the work of the gastrointestinal tract. As a result, a mass of energy is produced that warms us from the inside. After the broth is ready, it is worth cooling it and removing the fatty film that forms on the surface. This procedure does not affect the taste in any way, but significantly reduces the amount of cholesterol and calories in the broth. It is good to use herbs as a seasoning. Marjoram, thyme, cumin and rosemary increase the warming effect of the broth due to the essential oils they contain. Root crops, such as carrots, parsnips, rutabaga, which also have a warming effect, are best suited for dressing.
Hot drinks
Of course, in the cold, only non-alcoholic! Alcohol dilates blood vessels, which causes our body to lose heat much faster. Hot coffee, tea, and cocoa are the most common but not the most effective warming drinks. Yes, the caffeine they contain is thermogenic, but weak compared to hot spices. However, if you add a little ginger or a pinch of cinnamon to your favorite drink, its warming effect will increase several times. Anna Belousova suggests warming up with … mineral water: “It needs to be warmed up until the first bubbles appear. Thanks to gassing, it is instantly absorbed into the bloodstream and gives us a feeling of warmth. In addition, magnesium, which is part of any mineral water, also has an excellent warming effect. And finally, the fail-safe legendary remedy is warm milk with honey. However, it is suitable only for the evening, as it has a calming effect, and also increases sweating. By the way, honey is better to eat as a bite: many of the bioactive substances that make up its composition are destroyed in a hot liquid.
* J.-Ch. Charrie, M.-L. de Clermont-Tonnerre “Treat all year round naturally” (Prat Editions, 2012).
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Special about spices
Black, red, white and cayenne pepper, ginger root, nutmeg, cinnamon and cloves, cumin, coriander, saffron and cardamom, curry, wasabi, horseradish, mustard… All these are wonderful thermogenics. “This is the name of substances that warm us by accelerating metabolism, including fat metabolism,” explains Anna Belousova. “But still, it is better to use them in moderation: spices not only contribute to harmony, but also whet the appetite.” A nutritionist advises against drinking ginger tea or generously flavoring your food with mustard just before going out. Thermogenics cause a rush of blood to the skin and increase heat transfer. That’s why we immediately become warm. And for the same reason, we can quickly get supercooled. Do not lean on spices in the evening: excess heat will interfere with sleep and can lead to night sweats. But for lunch and early dinner, these products are ideal. O. M.
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Four winter recipes
Oatmeal
Every morning for 3-10 days, prepare yourself in the morning 2-3 tablespoons of oatmeal in the water, advises Jean-Christophe Charrier. Add a spoonful of dark honey and cinnamon to the finished porridge.
Materials: according to the phytotherapeutist, such a breakfast is ideal in order to support a slightly weakened thyroid gland.
Chinese hot and sour soup
Cut the tofu into cubes, and the pork, oyster mushrooms, carrots and tomatoes into strips. Soak tree mushrooms in boiling water, when they swell, squeeze and finely chop. Add the pork, tofu, mushrooms and vegetables one by one to the simmering chicken broth. In a separate bowl, mix the starch with four tablespoons of water and pour the mixture into the simmering soup. Salt, add three tablespoons of rice vinegar and pour in a beaten egg in a thin stream. Season the soup with white pepper, sesame oil and chopped green onions.
Materials: this hearty thick soup warms from the third spoon, says Anna Belousova. That is why this is a nutritionist’s favorite winter recipe.
Pumpkin puree
Cut pumpkin pulp into thin slices. Fry chopped onion with a tablespoon of sesame oil, add pumpkin to it. Cover the vegetables with a lid and simmer for 20 minutes over low heat, stirring occasionally. Add 30 g of minced ginger root and two cloves of garlic. When the pumpkin can be easily mashed with a fork, it is ready. Sprinkle the pumpkin puree with parsley and serve either with rice or quinoa, or as a soup with a splash of water.
Materials: sweet gourd energizes and eliminates mucus and phlegm from the respiratory tract. Onion warms the stomach. Ginger stimulates blood circulation.
Ginger tea
Put a pinch of cayenne pepper, a teaspoon of ground ginger root, and a teaspoon of honey into a teapot. Pour boiling water over and leave to infuse for five minutes.
Materials: all ingredients are powerful thermogenics that help to warm up instantly. The main thing is not to go out into the cold after such a tea party.