The best proteins to get through the winter in health

With the arrival of winter it is necessary change diet, in order to help the body overcome the change of season without too much disruption and above all providing the body with all the resources necessary to avoid running into problems seasonal ailments. Le proteins, especially those derived from plant foods, are invaluable allies in winter: here are some tips for integrating them into your diet in an intelligent way.

Why are proteins good for you? 

Proteins are biological molecules essential to our organism: a huge part of our body is in fact made up of proteins alone, which alone form the80% of the muscles, il 70% of the skin and 90% of the weight of the blood (dry). So health depends on regular protein intake as well.

The functions of proteins are multiple: 

• Transport of substances: Hemoglobin, a protein present in the blood, binds to oxygen in order to transport it and distribute it to the various tissues of the body

• Regulatory function: Proteins are able to regulate chemical processes linked to the expression of genes and hormones

• Antibody formation: Proteins are building blocks of immunoglobulins, essential to protect the body from viruses such as those ofinfluence

Proteins are contained in different types of foods such as meat, eggs, legumes, cereals and some vegetables. 

Le vegetable proteins are healthier than those of animal origin, as they contain low in fat and they own a low glycemic index, They are also as satiating as animal proteins, if not more so. It should be noted that they are “incomplete” compared to animal proteins and, therefore, it is not advisable to completely exclude the latter from the diet.

Which foods contain plant-based proteins? 

I vegetable are the main source of vegetable proteins at our disposal. Beans, chickpeas and lentils are valid allies to integrate into our winter diet a good amount of vegetable proteins, but the Pea protein is by far the most preferred by those who need to start a protein diet. This is due to the fact that peas contain from 5 to 22 grams of protein per 100 grams of food (depending on whether you consume raw or cooked peas, fresh or frozen). 

There are also pea-based protein supplements available on the market which are invaluable allies in the diet of athletes.

Tips for a winter protein diet

THEwinter feeding should be quite different from a correct one summer feeding: it will first be necessary to include in the diet more caloric and nutritious foods to allow the body to produce more heat and naturally protect yourself from the cold.

Generally speaking, it is always advisable to combine them during a meal animal and vegetable proteins, for example combining the grilled swordfish to steamed chard.

Another very protein-rich combination, great for a quick dinner and the two egg omelette to accompany boiled broccoli and courgettes.

With regard to the carne it is always better to prefer white meat including chicken or turkey, less fatty than the red ones. In this case grilled aubergines and courgettes They are an ideal accompaniment.

(photo: ulleo (/Pixabay)