In order not to gain excess weight during quarantine, you need to carefully monitor your diet. It is important not only not to overeat, but also to choose healthy foods, those that are rich in vitamins and increase immunity.
A source of fiber that protects the immune system and reduces stress levels – all this is a potato. Potassium, which is found in large quantities (570 mg / 100 g) in potatoes, helps to remove water and salt from the body, which improves metabolism. However, potassium is not the only useful element of potatoes: it contains a lot of phosphorus, magnesium, iron, calcium, various vitamins (C, B6, D, K, E) and acids (oxalic, coffee, citric).
Legumes (peas, chickpeas, red beans)
Legumes, in particular red beans, are saturated with vegetable protein. 200 gr. beans is a third of the daily protein requirement. Arginine, which is present in beans, affects the processes of lowering blood sugar, and in general, legumes suppress appetite, which is a big plus in quarantine conditions.
A very useful product, in which there are a lot of vitamins – A, C, E, K, B. Pumpkin seeds are rich in zinc, which is indispensable today: it strengthens the immune system, protecting the body from bacteria. Pumpkin is also an ideal dietary product, since it does not contain cholesterol and starch, but it is full of fiber.
The main value of fish (primarily marine – salmon, chum salmon, pink salmon, trout) – in saturation with omega-3 acids. These acids serve as a source of energy and are a powerful antioxidant. Omega-3s resist stress, help get rid of excess fat and bring blood pressure back to normal.
Beetroot has a record high content of manganese and boron, which are good for bones and immunity. Ascorbic acid also works to strengthen the immune system. Beets are rich in iron, which helps regulate the body’s metabolism. In addition, beets help cleanse the intestines and remove toxins.
Sauerkraut is a storehouse of a variety of vitamins (A, C, E, H, K), fiber, pectins, and protein. Its calorie content is minimal (20 kcal.), And the benefits are undeniable: improving immunity (there is more ascorbic acid in sauerkraut than in lemons), increasing activity, and normalizing sleep.
Rose hips contain vitamins E, B, K, PP, but above all ascorbic acid, vitamin C. Thanks to C, rose hips serve as a serious defense of the immune system. In addition, rosehip strengthens blood vessels, improves tone, reduces blood pressure and works as an antioxidant.
Easily digestible protein strengthens bones and muscles, reduces pressure and prevents weight gain. As for the yolks, they are rich in phosphorus, biotin, selenium, calcium (working the immune system and strengthening bones), folic acid and Omega-3.
Magnesium contained in ginger helps to remove toxins and improves the functioning of the nervous system. Pectins and fiber have a good effect on digestion, vitamins of group A and vitamin C support immunity, and the alkaloid gingerol has an antibacterial effect.
Lemons, oranges, grapefruits are, of course, vitamin C. But not only. Citrus fruits contain phytoncides that resist bacteria and B vitamins, which increase overall tone and normalize sleep.
Vitamins B, C, as well as volatile substances can be found in garlic. Garlic also fights harmful bacteria thanks to allicin, a substance with high antiseptic properties. In addition, garlic is rich in calcium, potassium, phosphorus, iodine and selenium. And finally, this product activates the metabolism and helps the digestive system to work properly.
Millet – cereals saturated with carbohydrates and proteins: in 100 gr. contains 70 gr. carbohydrates and 12 gr. squirrel. And that’s not all: millet is rich in vitamins E, PP, B4, manganese, silicon, copper, phosphorus, potassium and calcium. Millet strengthens the body, normalizes metabolism and the functioning of the gastrointestinal tract. Substances contained in millet interfere with weight gain and help eliminate toxins.
Frozen vegetables and fruits
Vegetables and fruits are essential in the diet. But fresh food, firstly, you need to buy often, which in quarantine is an extra (and unnecessary) reason to leave the house. Secondly, vegetables and fruits that are grown and transported from afar, in any case, lose some of their useful qualities during delivery to the store. In this sense, frozen goods are a good alternative. Packages can be bought in advance in large quantities and stored in the freezer, and as for usefulness, freezing retains more vitamins and minerals than long-term transportation of fresh vegetables and fruits.
An ideal dietary product, chicken is rich in proteins: 23 gr. per 100 gr. meat. This is a low-calorie product (113 kcal per 100 g), which perfectly satisfies hunger. Chicken meat contains many vitamins (including A, B, E, which strengthen immunity and vision), various minerals and macronutrients. Fluorine is needed for healthy bones and hair, potassium for metabolism, iron regulates metabolism, magnesium removes toxins, zinc strengthens the immune system.