Keeping products will help to strengthen the immunity, from what age you can begin to give them and what should not be in the diet of the child in winter - the nutritionist Elena Gulk diet is responsible for these and other issues.

Elena Gulp (@elena_dietolog) Certified nutritionist dietist

Not many think about the fact that in the winter it is necessary to adjust their diet and, moreover, the diet of the child. From how your baby feeds directly depends on its immunity and development.
When changing the season, the body of the child (and an adult, too, but today it is not about us) completely rebuilds its work. Winter is not an exception and that this "restructuring" passes well, it is necessary when drawing up a child's menu to take into account two particularly important points of the cold season.

First, now our kids are especially inclined to colds and other diseases. Sometimes the child almost all winter coughs, then shoes the nose. In this wine of reduced immunity: there is a shortage of sunlight and a decrease in the diet of the child of vitamins (compared to summer-autumn months). Secondly, to warm up in the cold time, the energy that the body receives mainly from protein products is necessary. For this purpose, meat, eggs, fish, cheese and cottage cheese must be present in the diet.


Meat

Meat, fish and seafood in the winter period The child should consume in large quantities. They are useful, because its composition has the necessary vitamins, amino acids, zinc, calcium, iron. Only now the meat should not be fat - the turkey, chicken breast and low-fat beef are perfect. You can add meat from eight-month-old baby.

Of course, you need to start giving any new product with mashed potatoes. For an older kids, it is recommended to prepare steam cutlets, meatballs or just boiled pieces of meat.

A fish

Fish protein due to its amino acid composition is much better absorbed by a children's body. The most important useful feature of fish dishes is the Omega-3 fatty acids contained in it, which have a positive effect on the development of the nervous system and brain, contribute to the normalization of metabolism in the body.

Fish contains a large amount of vitamin A (Retinol), which is necessary for the body of a child for hair growth and for good vision. In the fish a lot and vitamins of the group B, which contribute to the strengthening of the child's immunity, stimulate the work of the liver and strengthen the nervous system. This product is also rich in vitamin RR (niacin), which is necessary for the normal operation of the gastrointestinal tract.


Liver

In winter, the liver in the diet should be included in the diet. This is due to the fact that in comparison with simple meat, animal sub-products have greater nutrition.
For example, in the liver, useful trace elements are contained in much larger quantities than in greenhouse vegetables and fruits, so it is able to fully become a replacement in winter. In beef, pork and chicken liver contains a lot of vitamin A.

Only 10 grams of the finished product satisfy the daily need of a child in this vitamin, which is needed for growth, strong immune system, good vision and mucous membranes.

Children are best to give a calf and beef liver, as well as chicken and turkey. It is believed that the latter less fibrous structure, more delicate taste, and it contains less fat. Pork liver is also very useful, and in taste quality is not inferior to other species, but I do not recommend including it in the diet of completely small children due to the increased fat content. For the same reason, the lamb liver is not welcomed in the diet.

The goose liver fua-grab is not suitable at all, since for her reception of birds feed super draft food, and it turns out very fat. But the liver of the cod is rich in vitamins a and d, and this is her big plus. But there is a minus: it is too fat, besides, it is released only in a canned form, so children under 5 years old to give a cod liver is not recommended.


Eggs

Another important product in the child's nutrition and, especially in winter. The egg protein contains amino acids, important for cell growth, raising brain activity, metabolism in general and the formation of strong immunity. A very valuable component of protein - lysozyme, which destroys the walls of harmful bacteria, and also prevents the development of viruses. The yolk contains saturated and polyunsaturated fatty acids that contribute to the growth of the child, the development of brain cells, strengthening hair and nails. At the same time, they are easily absorbed by a children's body.

And in general, eggs feed the kids with vitamins A, B, D, E, phosphorus, magnesium and iron - they are important for the normal development of the children's body. Three eggs per week are quite enough in order for all nutritional properties to serve for the good of the normal development of the baby.


Orekhi

Walnuts, pistachios, cashews, hazelnuts, peanuts and almonds, as well as sunflower seeds and pumpkin - all these fruits serve as an excellent source of energy. The advantage of a protein that is contained in nuts is the balance of its amino acid composition. Fat contained in nuts contains useful acids such as linolium and linolenic acid. Nuts are rich in phosphorus, potassium, calcium and magnesium, contain vitamins of groups A, B and C, as well as E.

But there is one but! Whole nuts are better to enter the child's diet not earlier than three years. And after 3 years old, hairs and seeds can be given 50 grams 2 times a week. In no case cannot be given to the baby in the cheese of almonds, peanuts or cashews - these nuts may contain poisonous substances. Allergic reactions may appear in the form of rash on the skin, sneezing, cough, disorders of digestive functions. It is worth remembering that if a child has any nutritional allergies, the nuts should also be excluded from the diet.


Bean

Of all the vegetable products, legumes occupy a leading position on the content of vegetable protein - nutrient in which the growing organism needs. Proteins contain essential amino acids that contribute to the absorption of minerals and participating in metabolic processes - they can enter the body only with food. A high nutritional value is also peculiar - complex carbohydrates contained in products provide a long sense of saturation. And it is good that they are not postponed in fats - carbohydrates turn into "clean energy" so necessary in the winter period.

The beans in the diet of the baby will become a source of vitamins of the group in the elements necessary for the "stable" functioning of the nervous system, the development of connective and muscle tissues.

In the pea, beans and lentils a lot of minerals - iron, calcium, manganese. These elements strengthen bones and hair, participate in blood formation. But I do not recommend giving the baby dishes based on legumes more often than 1 time in 3 days. And this is even provided that the child's body takes the product well. You can cook pea or bean soup.


Craises

Daily in the diet should be complex carbohydrates. The child's menu must contain whole grain cereals, such as buckwheat, brown rice, oats, barley. Very helpful for kid corn, millet, bone porridge, which are rich in vitamins group B, amino acids and microelements. In all these croups, it contains difficult carbohydrates, stimulating the intestinal work, as well as removing toxins and slags from the body.

Each child should eat for breakfast porridge, into which you can add a piece of butter or one teaspoon of vegetable.

And it is better if the porridges are cooked for a couple or in the oven, then they will have a completely different taste than porridge cooked on the stove in the usual way. And the buckwheat can be poured boiling water overnight and leave those bought on the table, and by morning the delicious crumbly porridge will be ready.


Milk products

In winter, the preference in the Child menu should be given to fermented products that contain useful bacteria that support the healthy intestinal microflora - it, in turn, is the key to good immunity. It is best to give children yoghurts and kefir - carefully read the composition so that there is no preservatives and other chemical components in the product.

You can buy a yogurtite and cook useful yogurts at home, that's what I did. My kids are happy to eat home yogurt, especially when homemade jam or jam is added to it. It will be very useful milk powered by a dairy fungus. It contains not only useful bacteria, but also vitamins, polysaccharides, enzymes, trace elements - calcium, iron, zinc and others. It is better not to add sugar to the finished fermented milk product - you can add honey, frostbed berries, jam, banana or apple puree.


Persimmon

As I said earlier, it is very important to support the child's immunity in the cold season. In this you will help the persimmon - it contains a large amount of vitamin C and helps children cope with colds. Natural sugar (fructose and glucose) are included in the fruit of natural sugars and improve brain activity. The fruit contains vitamins P and A, thanks to which blood circulation is normalized and the vessels are strengthened.

During the growth period, these substances are simply necessary. In addition, the persimmon contains calcium, magnesium, sodium and potassium. They help strengthen the bones and the nervous system of the child, as well as the digestion and remove various non-fat substances from the body. Also fruits contain iron, manganese, iodine and pectin.

But it is not worth it too early to introduce the kid to the kid of the persimmon, since it contains substances that can lead to intestinal obstruction. The optimal age of 2-4 years. If Chad has health problems that are associated with digestion, then you should postpone your acquaintance with a new fruit up to five years. It is by this time that the operation of the digestive tract and the excretory system is fully established.


Carrot

Carrot contains many substances possessing useful properties. Carotines - have an antioxidant and anticarcerer effect, contribute to the improvement and purification of the body. Pantothenic acid - regulates metabolic processes. Ascorbic acid - has an antioxidant action, supports immunity. Flavonoids - increase the elasticity of vessels, make them stronger. Anthocyanins - provide an antibacterial effect, enter the body exclusively with products.

In addition, vitamins are present in carrots: thiamine, riboflavin, tocopherol, group "B" and many others. There are minerals: iodine, iron, manganese, copper, molybdenum and others. Also in carrots there are fiber in significant quantities, starch and pectin. Especially important for kids and preschool, since their body is only formed, and much depends on the full nutrition. In winter, few vegetables are a good composition, without impurities and chemical additives, so carrots, especially if it is grown on his bed, will be a wrecker.

In addition to these products, it is very important to add vitamin drinks to the diet of children - the decoction of rosehip, juices (mostly freshly squeezed), fastening warm tea with honey and compotes from lingonberries and apples.

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Everyone knows that the benefits of fruits and vegetables "not in the season" are quite a bit. What fruits contain the maximum number of vitamins and trace elements? After all, with the onset of cold and raise the risk, they grab the flu are especially necessary for us.

Radish
This root is rich in vitamin C, and it is known to be needed to maintain normal immunity. In addition, vitamin C helps our skin is better to eat and remain elastic, and in the winter this she oh, how to use it. Another plus of radishes - in his color. According to nutritionists, bright colors - even on a plate - help us to fight bad mood and depression and thereby avoid increasing appetite. As for taste qualities, radish will add a pleasant tart (or a little bitter) "highlight to any vegetable dish). It is especially good in salads with sour cream refueling and salt.

Green pea
We are accustomed to perceive it as a snack or additive to Salat, but the Americans traditionally use polka dots as a side disk. And right: in it there are many vitamins C, E and K (the latter is needed for normal blood formation and bone health), and the calories are small. Also, peas are rich in iron, phosphorus and potassium, contributes to the removal of excess fluid from the body, and due to the content of the fiber quickly leads to a sense of satiety.

Zucchini.
In 200-gram portion of zucchini, there is almost a whole daily dose of vitamins C and K, a lot of fiber and so-called phytonutrients are quite a substance that promotes the elimination of poisons and metabolic products from our body. Zucchini is also a good diuretic and favorably affects the skin condition. At the same time, it is almost the perfect product for diets - in 100 grams of zucchini about 20 kokalorius, so when cooking can be safely adding vegetable oil, purple, sour cream and, of course, other vegetables. Try, for example, fry zucchini in the egg - get a delicious combination of vitamins and a large amount of protein.

White cabbage
Vitamin C in it is not so much (in the same broccoli it is much more), but the fiber is even debt. Thanks to this cabbage, they even refer to the product with negative calorieness, that is, the body spends more energy on its processing than it receives when it is consumed. As for the culinary value of the cabbage, it is truly indescribable. The bright taste and juquality of cabbage allows you to use it for soups, salads (especially with sour cream), stew, solyanok, casserole, boiler and a lot of other. In the fresh form of cabbage, as a rule, requires small bubbling, and in a steady or stew, and the whole leaves.

Rhubarb
This plant perfectly tolerates the climate of the harsh Russian winters, but our tables fall infrequently. Instead, the rhubarb is used as a stern culture, although it has a rather pleasant looks of taste and a completely soft structure (the plant is not tough the cabbage "streak"). Plus, there are many calcium in it - for healthy teeth, nails and bones - and again the vitamin C, which we need in winter. Use rhubarb is better with sugar or honey, you can add sour cream and nuts to smooth the acid. However, the reddish stems can be chewed and so - who like it.

Artichoke
Canned artichokes are available in stores all year round, and fresh - early spring and in the end of autumn and early winter. The fancy appearance of this plant (it looks like a big green bump) can scare beginner caspers, but in fact there is nothing terrible in it. It is enough to cook the whole artichoke - and the leaves can be just so, without additives. Also, artichokes can be added to rice-vegetable stew, to a roasting bird, in soups and casserole; Your dishes are enriched with vitamin C and folic acid - another "pillar" of strong immunity.

Cranberry
Unpretentious red berry is available for purchase in any kinds - canned, frozen, fresh - and also in any form can be prepared. It is added to salads (for example, to sea or white cabbage), casseroles, meat dishes, baking, make sauces and compotes from it. But the best of all, it, of course, is untreated: so it remains all the useful substances that, by the way, prevent the development of irritations and infections, and also increase the level of so-called "good cholesterol". The easiest recipe from cranberries is a mixture of fresh berries with sugar and mild cottage cheese. Emboss!

Persimmon
Perma combines the benefit of the best of vegetables and saturated fruit sweetness. In addition to vitamin C and fiber in it, there are a lot of potassium and magnesium, useful for the heart, carotene for eyes and lycopene, which is considered the strongest natural fighter against cancer. It is possible that it can be simply without everything, as a fruit gas station for green salads and meat stew (for this, persimmune is kneading in mashed potatoes), as part of canapes and other snacks and, of course, in sweet baking and compotes.

Interesting all dairy cocktails with persimmon : In the blender, mix the fruit cleaned from the skin and bones and two spoons of ice cream and milk - and get a sweet and healthy drink. By the way, only with milk your body will be able to fully learn carotene contained in the persimmon.

Chestnuts
These nuts appear on the grocery markets very not long - as a rule, you can find them only from October to December, so do not miss your chance. There are a lot of protein in chestnuts and, most importantly, fatty acids, helping the normal operation of the brain and the cardiovascular system. Moreover, some studies have shown that the increased consumption of these substances improves the thought process and put in order the entire nervous system of the person. Yes, and the taste of chestnuts is wonderful - sweet and slightly oily. But not a shit, so these nuts are perfect in salads and meat stew, as well as simply as a snack.

Red oranges
Like any other citrus, red oranges can boast a rich margin of vitamin C and sweet or sour taste. From ordinary oranges, in general, there is only bright red color, and remember what bright colors are important? In addition, it's just beautiful - add orange slices and a bit of fresh juice to any vegetable salads, meat dishes or fish (slices you can simply lay out on a plate with meat). On the New Year's table, this decoration will be like never by the way.

Because of our harsh climate, two myths have developed. The first was born in the era of the Soviet deficit: fresh vegetables and fruits can be only in the season, and at another time of year - better home reserves - pickles, jams, compotes. The second myth sounds more scientifically: since our distant ancestors felt just what was mined in their native land, then the exchange of human substances is closely associated with the area of \u200b\u200bresidence. Since in the winter of fresh gifts of nature, then there was no (and tropical all the more), it means that they are harmful to us.

Catoch - not ours

If you think so, first of all it is necessary to refuse not from bananas and citrus, and from the main national product - potatoes, - explains Viktor Konyshev, Food Expert, Doctor of Medical Sciences. - She began to plan, like coffee, only under Peter I, that is, only 300 years ago. From the point of view of evolution, this is a negligible period of time, during which no adaptation of metabolic to the product may not occur.

On the other hand, even if you will have only what your 6 acres is brought, it will not be perfect. Why?

Experts of the World Health Organization (WHO) are recommended for the prevention of diseases daily at least 400 g of vegetables, fruits and berries, "explains Viktor Konyshev. - Each fruit is endowed with only its useful substances, so it is better to combine different gifts of nature. Cranberries, for example, in the content of vitamin C is inferior to black currant, sea buckthorn and kiwi. But it has a lot of resveratrol (protects against atherosclerosis). Sea buckthorn and avocado, in contrast to other fruits, contain many useful unsaturated fatty acids. It is often believed that fruit is the source of all vitamins. But it is not. Basically, they contain only vitamin C, folic acid and beta-carotene (vitamin A is formed from it). The need for other vitamins needs to be fill out at the expense of food of animal origin and cereals. For example, in winter, Vitamin D is especially important to us - there is not enough sun for its production in the body. In the fruit of this vitamin no, the need for it will help eggs, butter, cod liver, caviar.

On the recommendation of WHO, in many countries, information campaigns, propagandizing vegetables and fruits, were carried out. If Russia had heard this call, then the slogan would sound like this: "5 times a day!". This means that everyone needs to eat at least 5 servings of vegetables and fruits per day, each portion is 80-100 grams. But in some countries increased the recommended dose to 6-12 times a day. In addition, people taught there are fruits of different colors. The "game" in colors has a serious scientific basis - the color of fruits and vegetables give good substances with a powerful antioxidant effect. It is they who protect us from heart diseases, vessels, even many types of cancer.

Live and without pineapples?

What to draw attention to when going to the store?

Carrots, swallow, cabbage, turnip, radish and onions are the only Russian vegetables that are saved by the whole winter without conservation. But their alone is not enough. We still need tomatoes, colored peppers, zucchini, eggplants, salads, etc. Tomatoes can be replaced by tomato juice.

Domestic fruit winter is not worried. Therefore, do not break with gifts from warm edges. Of course, without pineapples and mango you can do. But the usual oranges and tangerines are needed.

Sickles, jams and compotes are no longer useful gifts of nature, but ... I am putting softly, their imitation. But there is one exception - sauerkraut. True, it is not more correct to attribute to pickles, but to fermentation products like kefir and wine. After fermentation, useful substances from it are absorbed much better. When caring cabbage, they are partially destroyed.

Summer berries, vegetables and fruits freeze in the freezer. So, in contrast to the jams and pickles, useful substances will be preserved. You should not consider strawberries and cherry seasonal delicacies - they are useful all year round. But salted cucumbers, on the contrary, take into the rank of special delicacy - it is really yummy, but there is it better than now.

Dry greens add a pinch in different dishes. For useful properties, it is not inferior to fresh.

Potatoes - almost the only plant product, which is not considered useful. Vitamins, antioxidants and other necessary substances in it "Cat has been glad", but a lot of starch. Replace it with vegetable side dishes.

It is impossible not to say about greenhouse vegetables and greenery grown by hydroponics - in pots or on artificially modeled soil. Of course, the soil is better. But these will rise.

Avocado, like gloves?

In essence, harmful vegetables and fruits do not happen - there are only individual contraindications to them.

For example, allergy to citrus. Often it happens in early childhood, therefore the mother, nursing breasts, should avoid these fruits, - continues his story of coniss. - Many love to reduce the black-flow rowan blood pressure. But due to the high content of vitamin to these berries, blood flowability increases, which is undesirable for the elderly, and they are more likely to suffer hypertension. Such a feature of the black-rowed rowan is important to take into account those who take medicines that reduce blood coagulation (warfarin and other vitamin K antagonists), their ordinary dose may be ineffective. With many diseases of the digestive system, sour fruits will not fit. In people with allergies on the material of latex gloves due to the similarity of the latex protein with a protein of some fruits, the same reaction to avocado, pineapples, bananas, melons, figs, kiwi, papaya, peaches, tomatoes and chestnut fruits are often found.

What vegetables eat in winter to keep the figure and satisfy? Part 2. Kornefloda

Beet. Calorie - 40-43 kcal / 100g. Vitamins - E, PP, C, groups V. Minerals - phosphorus, iron, potassium, calcium, cobalt, sulfur, magnesium.
Sweet, or Buryak, like all the vegetables, is unusually rich in a rough insoluble fiber. Affects the intestines like the rash. The enzymes contained in beets are involved in oxidative reaction reactions, glucose metabolization. It is simply simply speaking, participates directly in the process of use by the body of the sugar (not sugar-sand, and the sucrose and its "derivatives" - glucose and fructose). This means that by regularly using beets, you stimulate glucose utilization. With a lack of glucose (read carbohydrates) in food, the body begins to transform stress fat to produce energy and livelihood, here we are losing weight.
Buryak is also rich in folic acid, which contributes to the creation of new cells. And this is the health of all organs and our appearance. Elastic skin, healthy hair and strong nails.

Carrots ... Carrot. Calorie - 32 kcal / 100g. Rich carotine, flavonids. Contains in small amounts of amino acids and many useful elements, names and properties of which are widely available in Wikipedia. For us, girls and women, it is important to know that 40-50 g of carrots cover the daily need in Vitamin A. This is one of the main vitamins, providing the health and beauty of the skin, hair and nails. Since actively participates in the creation of new cells (as well as folic acid - B9). Remember that this is fat-soluble vitamin and will be assumed well if you use it with fats, for example, olive oil, homemade cottage cheese, 1 tsp. Sour cream or slightly butter.
In addition to vitamin A, the importance of carrots is determined by the presence of a large number of vitamins of the group B - B1, B2, B9.
The orange color of carrots is explained by the presence of flavonoids. This is a large class of polyphenols, which we wrote here, plant pigments. They take an active part in the removal of toxins and the purification of the body. The most important property of flavonoids for the human body is to reduce the permeability of capillar stakes and an increase in the elasticity of red blood cells. What, simply speaking, means the correct blood flow by vessels. Blood at the same time performs its function of supplying cells with oxygen and nutrients, as well as the transportation of "waste" blood into the liver and kidney for further cleansing. As they say, the "butterfly effect" is one "small" function affects the condition of the body as a whole.
In addition to these super ingredients, carrots are the richest source of fiber. Moreover, both raw and boiled. The difference is that the fiber of crude carrots is rigid fibers, and boiled - soft. They affect the intestinal in different ways. The raw is emery for the intestine, the boiled - gently cleans. Thanks to the fiber, carrots saturately saturately, while it contains very few calories - ideal for weight loss.

Repa. Calority - 30 kcal / 100g. Contains carotene, as well as vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and RR, potassium salt, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine. In addition to the diverse set of micro and macro elements, rich in fatty acids - folic, linoleic and linolen, oleinova, palmitic.
Thanks to potassium and magnesium in the rill, the body is much better absorbed by calcium. And this means that the muscles after fitness or any other training will be restarted faster. A seizures disappear, if any. Hair, nails, teeth and gums will be stronger and healthier. The skin will be elastic and smooth. In addition to this potassium, as we already know, contributes to the removal of the Ltsen liquid from the body - swelling will come.
Like a swamp, and carrots, turnip rich in fiber, which will provide satiety. This is certainly not pasta or potatoes, but in any case it will saturate by 1.5-2 hours, and most importantly, the utility is much more.

Japanese radish Daikon, also other names - white radishes, mules, bailobo, sweet radish). Calorie - 21 kcal / 100g. Contains vitamins A, B1, B2, B5, B6, B9 (folic acid), K, C and RR, potassium salt, magnesium, calcium, phosphorus, iron, sulfur, copper, sodium, manganese and iodine.
Daikon contains an enzyme enzyme that helps to digest the starchy food.
Regularly including in the diet, this type of radish, gradually the body will become stronger and rushing. It cleans the kidneys and the liver, removes toxins from the body, has antibacterial and antivirus effect.
Thanks to potassium, there is also a pronounced anti-waste action.
However, if you have a gentle stomach, eat raw dycon moderately.

Because of the high content of fiber, quite aggressively acts on the gastrointestinal tract.

Topinambur. Calorie - 61 kcal / 100g. Contains 1/4 of the daily iron rate of iron (3.4mg) in 100g, vitamins C, E, B1, B2, B3, B5, B6, B9 (folic acid), pectins, irreplaceable amino acids, manganese, zinc, potassium, sodium, silicon.
Particular attention to the composition of essential amino acids is Valin, Leucine, Isolecin, Lizin, Methionine, Arginine, Gistidin, Treonin, Triptophan and Phenylalanine. Of course, 100 g of Topinambur will not cover the daily rate of amino acids, but coated by 2-6%.
Also, an earthen pear contains antioxidants: omega-3-0.067, it is about 7% of the daily need.
Topinambur is a source of a large amount of Inulin, this is a natural analogue of insulin, which has the ability to reduce blood sugar levels.
The fiber and inulin, working together, remove toxins and heavy metals from the body, which is especially important for residents of large cities.
Topinambur can be used in any form. The most useful - raw. For those who have a gentle stomach or a tendency to gas formation in the gastrointestinal tract, it is worth using baked or boiled.

No wonder - overseas fruits (with the exception of citrus fruits), as a rule, are not rich in vitamins, and besides, the fertilizers and all such as such. Yes, look like in the picture. But the benefits can be hot.

Whatever it is commonplace, it should be reversed in the winter in the winter, first of all on the vegetables containing phytoncides.

Onions and garlic with regular use are able to protect the weakened organism from colds, raise immunity and help "hold out" to the first spring greenery.

Onions, especially green, is a real storehouse of nutrients in not seasonal time. This is a living source of vitamins C, E, B, carotene, thiamine, nicotinic and folic acids, as well as mineral salts. In addition, both onions and garlic are excellent antisclerotic agents capable of suppressing cholesterol synthesis and adjust blood pressure. Also known is the anti-cancer activity of the onions. On the recommendation of the GUO NiMi of the RAMS, the ruler's consumption rate per year for an adult - 10 kg, of which 2 kg-in the form of fresh greenery.

Only one should not forget: fresh onions and garlic in large quantities are not recommended for ulcerative disease, liver diseases, gallbladder and pancreas. Those who do not tolerate onions can be offered sometimes, it contains not so many essential oils and is considered dietary.

White cabbage is another indispensable culture in winter. In the Sumy form it leader in the content of ascorbic acid among vegetables. The anti-sized vitamin U was first found in the cabbage, besides, the leaves contain tartonic acid that prevents the conversion of carbohydrates into fats. Carotine, despite the fact that it is most of all in carrots, absorbs better from leafy vegetables (to which the cabbage applies). In addition, this vegetable is rich in sugars, fiber and potassium. Therefore, the cabbage can rightly be considered therapeutic culture. To get the maximum benefit, it should be used in fresh or sauced, since after heat treatment part of the vitamins is destroyed. It is not necessary to get involved in a cabbage diet when aggravating ulcerative diseases and renal diseases. In other cases, it is advisable to eat 300 g of cabbage per day. As an alternative to Belococci, Beijing, or Chinese, cabbage. "Khreno yes radish, the bow of the lurch will not allow" - says the Russian folk proverb. Stren, although it relates more to spices, rightfully can be attributed to useful winter vegetables. Rhizomes are rich in vitamins C, B1, B2 and PP, have a pleasant burning taste, they excite appetite and are a proven anti-cutting and bactericidal agent. Khrena activates the release of gastric juice, so it is consumed as seasonings to bold protein food.

Radies are useful to all without exception. In winter, you can most often find traditional black radish, Radish Margelaan with dark green pointed rootes and Daikon. In root plans, there are many vitamins C and B1, they are rich in potassium and magnesium, phytoncides and essential oils (especially radish black). Good "radiant" kitchen when gouging, kidney stones and high blood cholesterol. And black radish juice with honey is a famous folk recipe for coughing and cold. It is not necessary to get involved in radish only for diseases of the stomach and intestines, liver and hearts.

Subject to proper storage, vitamins are for a long time in the root of carrots, beets, celery, as well as in the pumpkin.

I. Kapustin

Winter vegetables.

In winter, it is not easy to lead a healthy lifestyle. Coldly, fruits are more expensive, I want a satisfying food, but I don't want to gain extra kilograms at all. In addition, slowly makes itself felt both vitamin failure. In general, winter is the hard time of the year. However, we have good news for those who are trying to eat healthy food.
We will tell you a little about the autumn harvest vegetables - it is they will raise you and enrich your body a mass of useful and necessary substances, such as vitamins and trace elements. At the same time, you can easily save the summer slightness and the contents of the wallet almost unchanged.)))
Let's start with the usual one.
So, potatoes are an important supplier of starch, fiber and organic acids. Its indispensable amino acids are in the most favorable ratio, so that it is fully absorbed. Vitamins: C, D, E, K, H, P, PP, Group B, carotene, pantothenic acid, as well as iron, phosphorus, calcium, sodium and especially much - more than in any product - potassium. Therefore, it is recommended to those who suffer from cardiovascular diseases, because potassium improves the reduction of the heart muscle. Potato tubers, as well as their juice, have a diuretic, antispasmodic and anti-inflammatory effect, effective in gastritis and ulcerative diseases of the stomach and duodenum.

Now cabbage. No less valuable vegetable containing vitamins of group B, carotene, pantothenic and folic acid, plus phosphorus, zinc, iron and enzymes. Many fiber. The most important element in the cabbage is the so-called vitamin U. This substance isolated from the cabbage juice contributes to the epithelization of the gastric mucosa and thereby prevents the development of the ulcerative process. Even in the cabbage there is such a thing as a tartronic acid - it prevents the conversion of sugar into fat in the body, that is, directly opposes obesity. Tartronic acid is preserved only during caring and serving - and destroyed during thermal processing.

In addition, in the cabbage itself, the content of sugars is insignificant.
The third pillar of winter nutrition is carrots. Just the abyss of provitamin A - carotene, and also vitamins C, B1, B2, B6, K, PP. In addition to major trace elements, it contains cobalt, copper, boron. Carrots increase the body's resistance and normalizes carbohydrate metabolism, has an antiseptic effect and helps with constipation. The carrot activates lactation in nursing mothers, lowers the pressure, quenches the pain and soothes.
And finally, onions. More than 18 all kinds! - Including almost all water-soluble vitamins and essential oils. The latter have a tear effect. Luke's volatile substances, phytoncides, kill fungi and microbes. If an empty stomach is abused onion, you can earn dysbacteriosis. Action: Antipplespice, expectorant, diuretic, wound-healing, hypotensive, anti-involute. Improves digestion and increases potency. So here!
Where onions, there and garlic. Vitamins: Many C, Groups B. Essential oils, among which is important in the prevention of colds, allycine bactericidal substance. Action: Improves the metabolism, suppresses the processes of fermentation and rotting in the intestines, increases appetite, expands the vessels, removes cholesterol, anti-shine. Helps with insomnia.
Beets - perfect, can be said, product. Contains proteins and fats, and not just carbohydrates, as well as magnesium, potassium, iron and iodine. Vitamins: C, almost all of the group B, folic and pantothenic acids. Many pectin substances and fiber - they remove the salts of heavy metals. Apple, oxal and lemon acid beet improve the operation of the gastrointestinal tract. Beets have an anti-seaterosclerotic effect and helps with constipation.
And the last gift of autumn - beans. Without it, no waste, for it contains a mass of the useful vegetable protein and is not deprived of fiber. Vitamins: C, B, Carotene, PP. Action: normalizes saline exchange, antihimensional.
But do not forget to consider: all the praised properties of vegetables are inherent in their pristine species, so it is not necessary to expose them to thermal processing. Fresh borsch, 6 hours stood on a hot plate, retains only 10% of vitamins that were originally present in raw vegetables. Therefore, try not to fry vegetables, cooking to pay as little time as possible and prepare today for today, and not in the future, when storing the dish, vitamins will disappear with fantastic speed.
Horseradish is a perennial plant of the cabbage family growing on the gardens and in the wild. Distributed throughout Europe, in the Caucasus and even in Siberia.
Young leaves of the plant can be added to salads, and the fractures together with roots are used in salts and marinades - they give sharpness, elasticity, protect against mold. The roots contain phytoncide mezzanine, protein, fiber, ascorbic acid, many mineral salts (K, Ca, Mg, Fe, Cu, P, S, etc.), as well as essential oils (the main - allyl-mustard).
Seasoning from grated horseradish (without vinegar) used during the time of Kievan Rus. The rhizomes were rubbed for 1-2 days, no more - the sharp seasoning was obtained, a soft taste, but very "barbed", beating the smell in the nose, from which tears came. Did not jump at the table, pouring into tears, those who knew the "secret" of Khrena: he had to take it in his mouth, already holding a slightly voyage piece of meat or fish there. This seasoning was used only to cold dishes (others were prepared for hot - hot extensions): cold, roasted and boiled meat, filler and boiled fish; Cold pie.
Khrena always defended from colds, cings, intestinal diseases.
In Europe, hell made less "evil", softening it sour cream, vinegar. He could be kept up to the month. Stren with sour cream added before serving on the table in Solyanka and pickles, and later - in the sustained salads: in raw - from carrots, radish, apples, and boiled - winegrots.
With horseradish you can prepare delicious seasonings (with salt, sugar, apple or beet juice, mayonnaise), it is put in cottage cheese, sauer vegetables.
As the therapeutic agent is mentioned in the herbalist of the 13th century. Interestingly, the powder from the horseradish was wary with eye diseases and even used as a guidance potion.
Until now, hell are used:
- with reduced acidity of gastric juice, like a choleretic;
- as a diuretic, especially with prostate, prostate adenoma, during water;
- to regulate the menstrual cycle (reduces pain and selection);
- for diseases of the respiratory organs, purulent wounds and ulcers, purulent otitis, kidney stones;
- with radiculitis (like mustard chips) and headaches (in the form of compresses);
- with rheumatism, gout, especially in the elderly, drink water, infused on hell (it removes pain, absorbs cones);
- With enhanced mental work, horseradish, diluted glass of red wine or beer takes.
Because of its acute and hot properties, it is not recommended for gastritis with increased acidity, ulcerative disease, hepatitis, enterocolites.
Be healthy!

family doctor Tatyana Andrushchenko

Winter vegetables and fruits - healthy foods?

The great post began. How to make your meals during this period a variety of filled vitamins, and at the same time moderate. How good is winter vegetables and fruits, or they are completely empty in terms of useful substances. How to choose and store winter vegetables - potatoes, beets and carrots. All this clarified our permanent expert Director of the Volga Federal Center for Health Nutrition, Vladimir Ignatiev.

Darkness and less air

Winter and spring vegetables and fruits are definitely less saturated with biologically active substances, including vitamins. By February-Marta, vegetables and fruits stored in autumn are deprived of some vitamins by 50% or more. True, trace elements (except iodine, chlorine and fluorine) are preserved almost in full. "Faster vitamins C (the most unstable from vitamins), B2, B6, A, Beta-Carotene, K and E. losses depend on the type of product, as well as the duration and storage conditions. It is known that vitamins are easily destroyed under the influence of light, oxygen air, heating, strong cooling, contact with moisture, metals. Thus, the potatoes during normal storage after three months loses a third of Vitamin C. even faster, for 2-3 days, vitamin C is destroyed in non-resourced leaf vegetables and greens. Best of all vitamins are preserved in fruits with dense skin.
Therefore, it is very important to keep vegetables properly during the winter, "says Vladimir Ignatiev. For example, if you store potatoes in the light and warm, - it will lose most of the vitamin C in a few days. In addition, it will quickly warm up, germinates and become wrinkled. Each vegetable and fruit has their own storage conditions. And the more competent you come to this issue, the more vitaminized your dishes will be. The smaller the oxygen in the environment, the less vitamins will lose potatoes, beets and carrots. Therefore, these vegetables should be stored in a dark cool place, slightly buried in dry sand. Wet sand spoil vegetables. Fruits should be stored in a dry, dark and cool place. When stored, it is important not to foster the fruits and vegetables, it is better not to expose them to temperature drops, occasionally sorting out. Otherwise, they simply do not lay long time.

Lucky and garlic - the most useful

Very strongly affect the safety of the beneficial substances. Strong temperature differences. Do not need to dramatically move vegetables from cold to heat. Roots will start germinate. Accelerates the process of decay of biologically active substances Incorrect transportation when they are hit by each other, pressure under load. The most non-compliant to the storage conditions of vegetables - onions and garlic. The main thing is not to keep them in dampness and at least a couple of times a month go onions. Since these vegetables retain all useful properties in almost spring, nutritionists recommend adding them to salads: useful, tasty, fragrant. An excellent salad, a real storehouse of vitamins, - rubbed cabbage with carrots and garlic, seasoned with sunflower oil.
At the beginning of spring and during the post, it is important to diversify your diet, as the body does not miss much vitamins. Do not abuse your favorite potato, as there are very many carbohydrates - starch and practically no dietary fiber - fiber, when stored in it, the content of biologically active substances is steadily reduced (first of all - vitamin C), most of the vitamins, enzymes and other beneficial substances are directly under the peel of potatoes, and in the winter we cut this layer.
What a variety of meals, the more our body receives vitamins, minerals and other beneficial substances. Do not forget about celery and cabbage. Vladimir Ignatiev advised to add frozen berries and dried fruits to salads. You can make a sweet dried fruit salad with honey. Moreover, "our" dried fruits from a pear, apple, Kuragi preferably of overseas zucats - Melon, Maracuy, Pineapple, Date. The latter contains a lot of sugar. And people who scrupulously followed by their figure, they are not suitable. Very carefully treated them with diabetics. However, the Cuokata contains many vitamins and trace elements, and they are very useful. It is very good to add them to porridge, cottage cheese, yogurt or consumed with grain flakes in the form of muesli.

Add onion and carrots to the garnish - delicious and useful

It is important to purchase a non-torn, not fruit or vegetable fruit. First of all, it is worth talking about the most common vegetable vegetables - beets, potatoes and carrots. They speak dents, black spots, seedlings, wrinkled surface. Fresh vegetables are affected by rotten.
The only way to preserve the fruits and vegetables, stipulated by nature itself, is drying. Of course, a part of the vitamins, especially with severe and long heating, is destroyed.

Therefore, you need to use gentle techniques. At home, the optimal drying mode is in a Russian oven or dry, ventilated shed. Recently, electrical thermoplands like "good warmth" has proven well well. In industrial environments, sublimation and cryotechnology are used, when the raw material is dried in vacuo at low temperatures. Almost all biologically active substances remain in such products. Dry fruits and vegetables can be so, but you can prepare all sorts of dishes. The main thing, again diversify your diet, because their great set, - dried apricots, raisins, prunes, pear, apple, figs, dates, etc. It is very good to replace sweetness dried fruits. It is useful, and for the shape is good.
Freezing is another optimal canning method. Frozen fruits, vegetables and berries also lose some of the vitamins, but with proper freezing, storage and defrosting losses are insignificant, therefore, they are useful. Frozen vegetables can be used as a side dish. Fortunately, there are now a great set - and ledge with tomatoes, and fragrant pepper, and frozen mushrooms with rice and carrots. It is very important to defrost products correctly. In the case of vegetables, this means as quickly as possible, otherwise they will turn into a "porridge", darken, an unpleasant taste and smell will appear.
Frozen foods can not be washed - water flips vitamins and spoils their taste. In the event that frozen fruits and berries will be fed in the "fresh" form, they must be defrosting in the package or posing on a plate and closing it from light. You can use the microwave. If you are going to use berries and fruit as a stuffing, they can not be deficated at all. The same if you intend to cook them or fry. By the way, frozen foods are twice as fast. In addition, it should be remembered: than in a smaller amount of water, vegetables are boiled, the more vitamins and trace elements are preserved. Therefore, the most ideal way to prepare frozen products is the use of a double boiler.
All the advantages of frozen vegetables will be only if your home defrost is first. How to determine whether vegetables have already been frozen and frozen again? "If you see in the store already a softening package of frozen vegetables, do not take it: it is not known how much he lay and how many times vegetables, fruits or berries in it were dropped and frozen again. If you use frozen products, look at the date of their freezing, indicated on the package: the longer they lie, the less vitamins remain there. Sometimes products are sold 2-3 years ago. Buying frozen foods, look at the appearance of the packaging: if the vegetables were frozen and then the temperature regime was withstood, they will be crumbly and unsolved. If the vegetables turned into one big frozen com, it means they were dropped, and how many times it happened, it is not known to anyone. You can, it is not scary, but there will be no special benefit.
Many hostesses add fresh onions, garlic and carrots during the extinguishing of vegetables. It will enrich the dish with vitamins. All this is now inexpensive and there are in many houses.
Traditionally, beets for cooking salad boiled. Just like the pumpkin. But it turns out that all these vegetables can be raw - they are much more vitamins. Raw also you can eat celery, radister, radish. Pumpkin is perfectly added to the millet porridge. For entering the post or starvation, you can use beets and carrots - it turns out an excellent salad that can be filmed with lean oil. But such a dish is not suitable for patients with gastrointestinal tract.
Darab vegetables more efficiently in the double boiler. Boiled vegetables lose more than 50% of the beneficiaries that "go" into the broth. The most gentle heat treatment method is a couple. Then there is baking and quenching.

Sauer cabbage instead of fresh vegetables

Greenhouse and import tomatoes and cucumbers are sold in the markets. "Almost all of them contain much less vitamins and more harmful substances - both those and others. Most of the state farms grows vegetables on artificial soil, which fertilizes. According to the Japanese National Institute of Food, the content of vitamin C and carotene in highly productive varieties of vegetables and fruits, incl. In citrus, grown using intensive agricultural techniques, using fertilizers, herbicides, fungicides, abundant irrigation, artificial soil, 10-20 times lower than in wild fruits. - Says Vladimir Alexandrovich. He noted that with good storage conditions, fresh cucumbers, and zucchini with beds can also live before February-March. Actively now comes on the market with a poorest sauer cauldron and salted cucumbers and tomatoes. In the cabbage (and fresh and sauer), many vitamins and trace elements are preserved, so brine is very useful.
However, a serious risk factor for the use of saline and canned products is an increased salt content, which is undesirable for patients with hypertension, for people with diseases of the gastrointestinal tract and overweight. "We love people to eat fried hot potatoes with salty cabbage and cucumbers. But all this can only be used in moderate quantities. And then only if you do not have the above problems, "the expert noted. Nevertheless, the sauerkraut and salt vegetables for a number of indicators are more useful than "winter" tomatoes and cucumbers, as they are made from summer filled with vitamins of vegetables.
Acquire vegetables better where you choose. So this is the market or supermarket. Imported fruits and vegetables are often sprayed with special solutions for conservation. More often is citrus and apples. These fruits are better, coming home, rinse with warm water, which is washing off wax raids. If there is a matte flaw on the fruit, they are beautifully shine, without wormwort, it is better not to take them. "It is better to buy a little distant, with spots apples than bright, appetizing, but" chemical, "says Vladimir Aleksandrovich. Traditional vegetables are better to acquire domestic production. This information should stand on the price tag. He will help you understand that in front of you is a domestic or Colombian potato.

Healthy recipes from Vladimir Ignatiev

Vegetable cutlets
It will take:
300 g. The white cabbage, 300 g. Carrots, 300 g. Beckla, 3 eggs, breadcrumbs, 200 g. Sour cream, vegetable oil for frying, salt to taste. Cabbage finely chopped with a sharp knife. Beets and carrots separately rub on medium grater. Carrot, beets, cabbage salted. Add 1 egg. Shape cutlets. Capping, beet and carrot cutlets to cut in breadcrumbs. Cutlets lay on a naked oil baking tray at a distance of 3-4 cm. From each other. Heat the oven to 180-200 degrees. Cutlets Water sour cream and bake 10-15 minutes. In the cabbage cutlets you can add a slightly chopped boiled chicken meat.
And here is a lean recipe
Choise the carrot with the cabbage, put there rubbed garlic and fill with lean oil. You can make a sweet carrot salad with a dried or raisins. It is only necessary to refill already sour cream.

Today, the conversation will go about vegethesand about how to keep the figure in the winter.

I received a large number of questions, what vegetables I use, in which composition, as well as questions about "Winter vegetables", about their uselessness and lack of vitamins.

I agree that some vegetables in winter I recall the papier-mache and are not suitable for food at all. Their taste seems artificial.

So today I will tell you about what vegetables I use winter what manufacturers. Vegetables are necessarily needed in winter to health and maintain a slim figure. And they need to be used exclusively in the raw form. If you wear, then get a stew, which reduces all useful properties. Stew vegetables are deprived of properties that contribute to weight loss.

First place I give the cabbage - white, Chinese and Kohlrabi.

White cabbage

- She has low calorieness, a large amount of fiber that helps to bring slags and cholesterol from the body.

- which is very important, the cabbage contains tartran acid, which does not allow to turn carbohydrates into fats And therefore prevents extra kilograms.

But with heat treatment, this acid is destroyed, so that there is a cabbage only in raw form. Also, scientists have proven that the cabbage contains an easily dismissed protein, which is not inferior to chicken egg.

- Vitamin C, which is contained in the cabbage, not completely collapsed when stored. In the fresh burglar cabbage vitamin C contains as much as in oranges or lemons. And in order to satisfy the daily need in vitamin C is enough 200 gr. Fresh cabbage.

Chinese (Peking) cabbage

Winter - Time chinese (Peking) Cabbage. In the summer, just not to it, as a huge number of other sheet salads are sold. And in the winter you can take the Chinese cabbage as the basis of all salads. Unlike conventional cabbage, it is easy to cut. She has high nutritional value and at the same time very low calorie. An indispensable product for conjunctive.

The leaves are light green, and sometimes yellowish color. It is better to choose cabbage with green leaves And not Zhaukhuy. Chinese cabbage instantly restores its elasticity. Be sure after buying, wash it and wrap it in the package, it will become elastic and juicy. Very quickly absorbs moisture.

Contains a large amount of vitamins A, C, E, K, R, PP, as well as B1, B2 and B6, and the mineral composition is generally impressive iron, sodium, potassium, calcium, iodine, sulfur, manganese, chrome, copper, zirconium.

This cabbage contains a large amount of fiber that promotes improving digestion and intestinal cleansing. Contains many vitamins and amino acids, therefore increases immunity and improves metabolic processes. Very low calorie content - 16 kcal per 100 grams.

Also because of the presence of coarse fibers, it helps to reduce blood cholesterol.

Beautiful product for winter. With such a nutritious and cleansing value, the cabbage has a very low and affordable price - 30-40 rubles per kg.

Very similar to taste on the nickeeper of the usual white cabbage. But only a lot more, gentle and more pleasant to taste.

This vegetable uses little, and in vain. In Kohlrabi, a lot of vitamin C, and in many mineral salts, calcium and potassium, iron. Perfectly normalizes metabolic processes, so do not replace for those who want not only to lose weight, but also for a long time to keep weight in the norm. It is very easily absorbed, it does not cause any unpleasant sensations in the intestine. Well suited for diet food, as well as for children. It is possible to grate on the grater, and it is better to cut thin slices, and to chew a little longer. Careful chewing promotes weight loss.

Daikon -japanese radish or white radishes. Very useful product. Who did not try, I recommend!

- Dike juicy and crisp structure. There are 3 vegetables that are capable of cleaning the kidneys and the liver and at the same time dissolve stones: radish, horseradish and dykon. But in radish and horseradish, the large content of mustard oils, which makes the taste of sharp, and some people are not shown sharp. And in the daotic mustard oils practically no. And his taste is very soft.

- Daikon contains vitamin C, calcium, a large amount of fiber, as well as an enzyme that helps to digest starchy products. Due to this, the intestinal work is improved and slags are displayed.

- There are many phytoncides in Daikon, which protect against microbes. They help to disinfect the oral cavity and intestines.

- There is a lot of potassium in Daikon, so it works as a diuretic.

- due to coarse fibers, reduces cholesterol.

- Unlike other rooteplood, the dycon practically does not accumulate salts of heavy metals.

- Daicon has low calorieness, but at the same time a large amount of fiber, so I will not replace for those who are setting or maintaining weight. It is just a super product in the diet of losing weight.

Daiscus need to be well to wash. If the root is without damage, then cut the top layer is not necessary. Store better on a wet napkin, in the container and in the refrigerator. He necessarily needs moisture and cold. Price in Moscow about 80 rubles per kg.

In winter, I use only Cherry tomatoes, Since they are much sweeter, simple tomato and tastier, have a bright and rich taste.

Without a tomato, it is very difficult to do without winter, they decorate any vegetable salad, and their bright color increases the mood.

As part of Cherry tomato - 90% of water, but they contain a mass of useful nutrients and vitamins, as well as antioxidants. Cherry calorieness is lower than that of ordinary tomato.

It is very important that their shelf life longer, they are brought to us from Morocco, where there is no winter, in special plastic containers.

Choose in winter better bright and round cherry on the branch. Pale tomatoes have an acidic taste and a weak fragrance and, probably grown in our greenhouses.

We are talking about stem celery. The root can also be used, but it does not fit for thinning. Celery has a specific smell and aroma. It is called natural burner fatSo for his digestion, the body spends more calories than it is contained in the celery itself. Be sure to include this vegetable in the diet in the winter. We all fully in winter, and celery will help maintain weight.

Rich in fiber. Contains amino acids, boron, calcium, chlorine, fatty acids, folates, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc, vitamins A, B1, B2, B3, B5, B6, C, E, .

  • Also celery reduces blood stress hormones;
  • Strengthens immunity;
  • Regulates fluid in the body;
  • Acts as an antioxidant.

Beautiful fresh celery brings from Israel.

A lot of vitamin C and B, as well as potassium and iron. A large amount of protein. Calorie radish low - 14 calories per 100 grams.

A lot of fiber, which cleans, displays slags and toxins, stimulates the intestinal work, improves appetite, removes cholesterol, heavy metals and radionuclides.

But Rediska needs to be taken with care, who has problems with the stomach due to the content of sharp mustard oils. The best supplier of radishes in winter is Israel.

In winter, you can also use green radish.

It improves appetite, metabolic processes, stimulates digestive glands, contributes to dissolving stones, improves intestinal peristalsis.

But it must be used carefully with the stomach diseases due to sharp mustard oils.

Do not forget about pro carrot. If you follow weight, then use it Only in cheese video And in the morning. In carrots there are a lot of minerals: iron, potassium, magnesium, copper, phosphorus, iodine, zinc, fluorine. And you all know how vitamin A.

It can be added in grated form to any salads. It goes well with any cabbage, radish, dykon.

I also buy cucumbers, where without them, color pepper and salad-iceberg and greens.

I am all the vegetables in advance, I dry a little, lay in containers and storing in the refrigerator. For the preparation of any vegetable combination takes 2-3 minutes. Very easy and fast. Greens, Beijing cabbage, Dycon is better wrapped in a wet rag and tie into a plastic bag. They necessarily need moisture.

Why am I talking about how to become slender and lose weight. For me, a slim body is primarily health. Excess fat always talks about some problems, physical or psychological.

Slender body Capably rejuvenate and decorate any woman. And vegetables in this matter are the best assistants. Checked by many. Must be on your desk is not a supplement, but the main dish for lunch and dinner, plus light animals proteins. I'll post a fish recipe soon, in order not to skip subscribe to the newsletter.

Tatyana Dzutsva

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