Eating Legumes 2-3 Times Per Week!

In The Winter, What Should He Do?
Ministry of Health Turkey Public Health Agency of obesity, diabetes and metabolic diseases, head of Department of Help during the winter season for healthy eating has the following suggestions:

Adequate and balanced nutrition at every stage in life, for health protection is required. Therefore, four food group meal of various foods should be a sufficient amount of at least 3 Main and 3 Dec.
Availability every day, depending on the season, plenty of fruit and vegetables should be consumed. During the winter months and increase stamina in order to collect a sufficient amount of vitamins and minerals to the body with a variety of vegetables and fruits must be used.
System Defense feature, which is rich in antioxidant vitamins such as vitamins A and C, booster, carrots, broccoli, zucchini, cabbage, cauliflower, parsley is abundant during the winter months as well as vegetables such as orange, tangerine, apple, grapefruit, such as the consumption of fruits is important.
Need vitamin C and liquid intake in meeting the needs both in terms of the contribution to the consumption of freshly squeezed fruit juices is also important. For an increase of vitamin C, fruit juices should be consumed immediately after it is bored with.
Vitamin E is effective in strengthening the immune system. Increases the body’s resistance against colds and other infections, vitamin A, prevents this from being oxidized. Yesil good sources of vitamin E are leafy vegetables, nuts, seeds, and dry beans, such as a sufficient amount of walnuts should be consumed.
The rate of vitamin D in the winter months the sun’s Rays foreclosed the body will cause the requirement to not be met. Which is necessary for bone and tooth health vitamin D is a nutrient produced by the skin with the sun’s rays and there is not much in foods. Vitamin D, as well as fish, essential for the development of brain function polyunsaturated fatty acids (omega 3), calcium, phosphorus, a good source of vitamin E with the minerals selenium and iodine. For this reason should be consumed 2-3 times per week over the winter months.
In the winter, increasing the propensity-must be especially careful to eat fat foods, margarine and butter should be avoided, dense fatty meats should be avoided.
Simple carbs, pure sugar and sugary foods to provide weight control in the winter instead of whole wheat bread, pasta, bulgur, such as the consumption of Whole Grain Products be careful not to. The dumplings and fruit desserts instead of sweet milk should be preferred high energy, increased digestive problems due to inactivity for the Prevention of pulp 2-3 times per week consumed a high content of dry beans and regular physical activity should be done.
In the winter, especially the children’s favorite vegetables. Leeks, celery, winter vegetables such as spinach to eat instead of insisting that it would be beneficial to offer more to children in different ways. Food mixed vegetables celery yogurt by adding some walnuts into the child who doesn’t love the grate can be presented. In the same way as spinach fritters using internal, in the form of pancakes or crepes can be consumed.
Must be taken with plenty of fluids to keep the balance of body temperature. Adequate fluid intake of toxins in the body, so removal of harmful elements, in the study of regular body functions, maintaining metabolic balance in the body plays an extremely important role in the formation of many biochemical reactions. Therefore, every day at least 2-2.5 liters (12-14 cups) of water glasses, liquid intake in the compensation of, Linden, sage, rose hip tea, light tea drinks like should be preferred.

Source:
http://www.hurriyetaile.com/sizin-icin/beslenme-diyet/haftada-2-3-kez-kuru-baklagil-tuketin_9656.html