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3Warming products to combat cold, stress and depression
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article considers the optimal body temperature and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Food products with a warming effect are indicated, the scientific basis of nutrition for warming the body is considered.
Keywords: warming foods, healthy foods, dangerous foods
Warming food soothes the digestive system and gives you the energy you need to fight cold, daily stress and infections. It is not for nothing that during a cold you want hot chicken soup or fragrant ginger tea, and not an iced cocktail. Some foods and spices have a thermogenic effect on the body. Read on if you want to know which warming foods help you to be in harmony with the environment, facilitate digestion and improve metabolism.
What to eat in cold weather so as not to freeze - recommendations for winter nutrition
In Ayurveda and Chinese medicine, foods are grouped according to their ability to cool or warm the body. Healing practitioners believe that the diet should be balanced - this is important to maintain balance. Warming food increases energy, improves blood circulation, and helps protect against colds. No less important are neutral and cooling products that remove toxins.
The body especially needs warming food if the following symptoms are present:
• cold hands and feet;
• bloating and pain;
• discomfort after eating or drinking chilled foods, drinks;
• joint problems;
• fluid retention;
• prostration.
Not only specially designed lists help determine the temperature of food, but also its color - purple, blue, green fruits and vegetables are more cooling than red, orange and yellow. Cooking method also
affects how much food will warm or cool the body. For example, long and slow cooking gives it a warming effect.
Why does the appetite increase in cold weather?
Many people feel hungrier in winter than in summer, which often leads to weight gain. With the advent of cold weather, the desire to feel warm increases and this manifests itself in cravings for fast-carbohydrate foods (especially desserts). Sugar and starch provide desirable comfort, but for a short time - hunger comes very quickly after them. It is better to replace them with whole grains . They are digested more slowly and do not provoke obesity.
During winter walks, body temperature drops and metabolism increases to warm the air you breathe. Therefore, more calories are burned than in other seasons. Breathing in cold, dry air also forces the body to hydrate it, resulting in significant moisture loss. Nutritionists note that excessive hunger is often associated with a lack of water.
Top 12 warming foods that will help you stay warm in winter and get sick less
1. Ghee
Ghee is free of lactose and casein. It is hypoallergenic , easy to digest and contains only healthy fats, for which it is dearly loved by nutritionists and allergists. It also does not spoil over time and is great for frying due to its high smoke point (about 250 degrees). It is also a rich source of vitamins A, E and butyric acid, which is converted into energy and is necessary for the smooth functioning of many organs. [one]
2. Turmeric
is recognized worldwide as a superfood , and dietary supplements are produced from its main component, curcumin, which are useful for any inflammatory diseases. Curcumin improves blood circulation, elimination of toxins, liver function and the immune system. It is most commonly used in curries, soups, desserts, and baked goods to impart a yellow color. The component is best absorbed with fats, so it is recommended to add it to hot milk. [2]
3. Chile
Hot chili peppers contain capsaicin, which causes thermogenesis - the conversion of energy into heat. As soon as the warming superfood enters the mouth, we blush and sweat, and the body temperature rises. [3]
4. Kimchi
Fermented Chinese cabbage is rich in probiotics essential for healthy intestinal flora, vitamins C and B, b-carotene, potassium, iron and phosphorus. Unlike traditional sauerkraut, the Korean dish is made with lots of spices, including red pepper. [four]
5. Ginger
Ginger root has long been used for colds and has beneficial properties for digestion. Its gingerols and essential oils stimulate the muscles of the stomach, help get rid of constipation and delayed painful digestion. An important bonus - ginger reduces nausea, protects against cancer and cardiovascular disease due to antioxidants. [5]
6. Oatmeal
Warm and hearty oatmeal is an easy-to-digest breakfast. Oats are rich in carbohydrates, amino acids, vitamins E and B, zinc, iron, and prebiotics that are essential for the growth of beneficial bacteria in the digestive tract. Instead of fast-carbohydrate cereal, opt for long-boiled oats and look for ways to diversify their taste - season with cinnamon, ghee , coconut, baked apple or pumpkin puree, cranberry or orange sauce. [6]
7. Cumin
Popular in Mexican cuisine, the spice has an earthy, spicy flavor and a warming aroma. Its advantages lie not only in the original taste, but also in the composition - cumin is rich in bioactive components. It stimulates the production of bile and digestive enzymes. [7]
8. Rice
Rice porridge on water with salt is a traditional breakfast in Asia. The minimal amount of ingredients makes it an easy-to-digest and soothing dish. Rice is quickly absorbed by the digestive system and the body spends little energy on this process. To get the benefit of the dish, choose unpolished rice, as white is devoid of shell and nutrients.
9. Garlic
The warming ingredient is rich in oligosaccharides, prebiotic compounds. When consumed regularly, they stimulate the growth of beneficial bacteria, prevent constipation and improve digestion. Garlic also has antiviral and antimicrobial properties, strengthens the immune system. [eight]
10. Sweet potato
Sweet potatoes are excellent nutrition during the winter months and fill the body with beta-carotene, B vitamins and minerals such as potassium, manganese. Like rice, sweet potato is easily digested without
overloading the body. It is high in resistant starch, a special type of fiber that is good for the intestines.
[9]
11. Leek
Pearl onions are sweeter and less harsh than onions. Leek is mostly used in soups and is much more beneficial than you might think: it is rich in prebiotics to improve intestinal flora, potassium, vitamins B and C. Studies confirm that it helps with high blood pressure, indigestion, gout, arthritis.
12. Black beans
Nutritious beans are high in fiber and resistant starch, the main food of beneficial bacteria in the gut. Black beans are the most high-calorie in the legume family and are especially popular among vegetarians due to their high content of protein, vitamin B1, copper, manganese, magnesium, phosphorus, and iron. It lowers blood sugar levels, protects against all kinds of inflammation and
colorectal cancer. [ten]
Simple Ways to Keep Warm and Improve Thermoregulation
According to Ayurveda, some spices (cardamom and cloves), nuts, apples, oranges, as well as dried fruits (dates, raisins, dried apricots) still have warming properties. By adding them to your diet, you
will increase the immunity and endurance of the body in cold weather. To keep warm, additional recommendations from nutritionists will help:
• drink plenty of water - at least 30 ml per 1 kg of your own weight;
• do not skip meals;
• eat a variety of foods with slow carbohydrates, root vegetables - potatoes, carrots, beets;
• plan healthy snacks in advance;
• eat only warm food;
• Avoid dehydrating caffeine.
• do not drink alcohol - it dilates blood vessels and increases heat loss . Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Accepting the natural rhythm of nature allows you to survive the season of low temperatures without suffering. But remember the importance of a balance between warming and cooling foods - following the rule, you will protect yourself from many diseases. The winter diet should not consist only of the food listed in the article. A healthy diet at any time of the year includes leafy greens, fresh vegetable salads, vitamin seasonal fruits. Do not deprive yourself of other superfoods with healing properties!
Literature
1. Comparison of effects of soft margarine, blended, ghee, and unhydrogenated oil with hydrogenated oil on serum lipids: A randomized clinical trail , https://pubmed.ncbi.nlm.nih.gov/24575140/
2. Immunomodulatory Effects and Mechanisms of Curcuma Species and Their Bioactive Compounds: A Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8120430/
3. Capsaicin, https://www.ncbi.nlm.nih.gov/books/NBK459168/
4. Some Important Metabolites Produced by Lactic Acid Bacteria Originated from Kimchi, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465840/
5. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
6. Oatmeal-Containing Breakfast is Associated with Better Diet Quality and Higher Intake of Key Food Groups and Nutrients Compared to Other Breakfasts in Children, https://pubmed.ncbi.nlm.nih.gov/31035541/
7. Caraway as Important Medicinal Plants in Management of Diseases, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6328425/
8. Chemical Constituents and Pharmacological Activities of Garlic (Allium sativum L.): A Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146530/
9. Research Advances of Purple Sweet Potato Anthocyanins : Extraction, Identification, Stability, Bioactivity, Application, and Biotransformation, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6864833/
10. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/
An extended HTML version of this article is available on the edaplus.info website. Warming foods to combat cold, stress and depression
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
Journal.edaplus.info - Журнал здорового питания и диетологии E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 29.11.2021
Abstract. The article considers the optimal body temperature and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Food products with a warming effect are indicated, the scientific basis of nutrition for warming the body is considered.
