هنگام رسیدن فصل سرما باید سیستم ایمنی خود را با یک سری مواد غذایی تقویت کنیم. در حالی که سبزیجات و میوههای تابستانی خارج از فصل محسوب میشوند، حال باید به دنبال کدوهای زمستانی و کلمپیچهای سرشار از پتاسیم باشیم. در این مطلب به بررسی بهترین مواد غذایی فصل زمستان که باید به لیست خرید خود اضافه کنید میپردازیم.
۱. گلکلم سرشار از ویتامین

بهترین نکته دربارهی گلکلم این است که با دستورات زیادی که مربوط به سبزیجات است میتوان آن را تهیه و مصرف کرد. فرقی ندارد که گلکلم را خام روی سالاد یا به صورت بخار پز با کمی طعمدار شده بخورید در هر صورت همان مقدار مواد مغذی دارد. گلکلم سرشار از ویتامینهای B، C، K و ترکیبی به نام ایزوتیوسیانات است. مطالعات انجام شده این ترکیب را با شکستن سلولها سرطانی مرتبط میدانند.
۲. کلم
کلم شامل ۹۲ درصد آب و سرشار از مواد مغذی است. کلم یک مادهی غذایی فوق العاده است که میتواند به سوپ، گوشت چرخ کرده یا سالاد اضافه شود. با وجود اینکه ۹۲ درصد کلم را آب تشکیل میدهد اما سرشار از مواد مغذی است. کلم شامل مقادیر بالای ویتامین C ،K، کلسیم و پتاسیم است و کلسترول را کاهش میدهد. فصل این مادهی غذایی از اواخر پاییز تا اوایل بهار است.
۳. کلم بروکسل
کلم بروکسل یکی از سبزیجات عالی زمستانی است که سرشار از مواد مغذی میباشد. این نوع کلم خیلی خوشمزه نیست اما ترکیباتی دارد که میتواند سیستم ایمنی بدن فرد را در طی ماههای سرد زمستان قوی نگه دارد. امی شاپیرو (Amy Shapiro) متخصص تغذیه میگوید این سبزیجات کوچک سرشار از ویتامینهای K ،C و B6 بوده و دارای فولیک اسید، منگنز و پتاسیم هستند.
۴. مرکبات
مرکبات سرشار از ویتامین C هستند. مرکبات در طول زمستان در دسترس همهی افراد بوده و سرشار از ویتامین C میباشند. لیمو، پرتقال و حتی گریپفروت انتخابهای بسیار مناسبی برای فصل سرما به شمار میروند. بهترین مرکبات در طول فصل زمستان پرتقالهای نافی و خونی هستند.
۵. کلم
کلم سرشار از پتاسیم است. پتاسیم میتواند با دفع سدیم اضافی از بدن به کاهش فشار خون کمک کند. در واقع افزایش پتاسیم دریافتی میتواند به انداهی کاهش سدیم دریافتی برای پایین آوردن فشار خون مفید باشد.
۶. کلم بروکلی

کلم بروکلی ترکیباتی دارد که ضدسرطان هستند. نه تنها یک ظرف کلم بروکلی بیش از نیاز روزانهی فرد برای ویتامین c را تامین میکند بلکه همچنین گفته میشود ترکیباتی دارد که با سرطان مبارزه میکند. مطالعات نشان دادهاند که سبزیجاتی مانند کلم بروکلی حاوی ترکیبات ضدسرطان هستند. البته برای اثبات این موضوع به مطالعات بیشتری نیاز است.
۷. چغندر
چغندر سرشار از فولیک اسید، پتاسیم و بتاکاروتن است. چغندرها معمولا در همهی فصلها در میوه فروشیهای پیدا میشوند و همین مساله آنها را به یک باید در لیست خرید تبدیل کرده است. این سبزیجات ریشه سرشار از فولیک اسید، پتاسیم و بتاکاروتن هستند که بتاکاروتن به ویتامین A تبدیل میشود؛ همان ویتامینی که گفته میشود برای تقویت سیستم ایمنی بدن بسیار خوب است.
۸. ترهفرنگی
ترهفرنگی منبعی غنی از منیزیم است. بسیاری از افراد کمبود منیزیم دارند که منجر به اضطراب و زودرنجی میشود. در زمستان نیازی به نگرانی و حساسیت نیست. بنابراین در هر بار خرید خود ترهفرنگی را هم فراموش نکنید. این سبزی سرشار از منیزیم بوده و یک افزونهی عالی برای سوپ به شمار میرود.
۹. آووکادو

برخلاف باور عموم افراد آووکادو یک میوهی تابستانی نیست بلکه یک میوهی فوق العاده برای افزودن به هر کدام از وعدههای غذایی در زمستان به شمار میرود. آووکادو نه تنها سرشار از چربیهای سالم امگا-۳ است بلکه دارای منیزیم، پتاسیم، مجموعه ویتامینهای B، ویتامین C ،E و K است.
۱۰. زنجبیل
زنجبیل سیستم گوارش و سیستم ایمنی بدن را بهبود میدهد. متاسفانه ماههای زمستان بیماریهای زیادی را به همراه دارند. خوشبختانه زنجبیل یک روش عالی برای بهبود سیستم ایمنی است. برای قرنهای متمادی ریشهی زنجبیل برای کمک به گوارش، بهبود سیستم ایمنی و درمان ناراحتیهای شکم استفاده میشد. کمی زنجبیل را داخل آب داغ بریزید یا آن را بجوشانید و چای زنجبیل تازه دم کنید.
۱۱. کدوی زمستانی

کدو سرشار از ویتامین و فیبر است. از اوایل پاییز این کدوهای زمستانی در قفسهی مغازهها قرار میگیرند. این ابرغذاها سرشار از فیبر، پروتئین بتاکاروتن، منیزیم و حتی ویتامینهای C و B6 هستند. کدوهای زمستانی فواید بسیار زیادی از جمله قابلیت کاهش کلسترول و فشار خون را دارند.
۱۲. سیب
سیب حاوی پکتین (نوعی فیبر که کلسترول را کاهش میدهد) است. سیبها نه تنها مقدار زیادی ویتامین C دارند بلکه حاوی پکتین هستند. سیب بهترین میوه برای فصل سرما است. علاوه بر این نکتهی بسیار مهم این است که سیب را با پوست بخورید زیرا پوست سیب حاوی مقدار زیادی فیبر و فیتونوتراینت است.
۱۳. هویج وحشی (شقاقل)
هویج وحشی منبع غنیای از فیبرهای بهبود دهندهی سیستم گوارش است. شقاقل مزهای مانند هویج دارد و به سادگی در بسیاری از دستورالعملها مییتوان آن را با سبزیجات ریشهای دیگر جایگزین کرد. هویج وحشی فیبر و فولیک اسید زیادی دارد که گوارش را بهبود میدهند و میتوانند به ساخت سلولهای مغز کمک کنند. فصل هویج وحشی از آخز پاییز تا ابتدای بهار است.

۱۴. انار
انار سلامت قلب را بهبود داده و با ویروسها مبارزه میکند. انار میوهی بسیار خوشمزه و افزودنی مناسبی برای سالادها، ماست و حتی روکش پودینگ دانهی چیا یا کاسهی اسموتی است که از ماه مهر تا بهمن در دسترس است. انار منبعی غنی از پلیفنول است. پلی فنول سلامت قلب را بهبود داده، با ویروسها مبارزه میکند و حافظه را تقویت میکند.
۱۵. رازیانه
رازیانه میتواند به سوزش معده و سندرم رودهی تحریکپذیر کمک کند. مزهی شیرین رازیانه ممکن است به مزاق همهی افراد خوش نیاید اما این سبزی زمستانی سرشار از مواد مغذی است. رازیانه کلسیم، آهن، منیزیم، فیبر، پتاسیم، مس و فسفر بالایی دارد.
همهی قسمتهای رازیانه قابل خوردن بوده و برای بهبود سلامت دستگاه گوارش و نشانههای رودهی تحریکپذیر و سوزش معده مفید است. مطالعات نشان دادهاند که خوردن رازیانه میتواند از سلولها در برابر استرس اکسایشی محافظت کنند.
۱۶. خرمالو
خرمالو منبعی غنی از مواد مغذی است. این میوه منبع انرژی است و نیمی از نیاز روزانهی فرد به ویتامین A را تامین میکند. ویتامین A برای عملکرد سیستم ایمنی و سلامت چشم مهم است. این میوه از ماه آبان تا بهمن در دسترس است و و یک افزونهی عالی برای سالاد به شمار میرود.
۱۷. شلغم
شلغم به سلامت قلب کمک میکند. با وجود اینکه بسیاری از افراد به سمت ریشهی شغلم میروند، اما قسمت مغذی شلغم شامل برگهای سبز آن است. قسمت بالایی شلغم سرشار از نیتراتهای مغذی است. بر اساس مطالعهای که در مجلهی انگلیسی داروشناسی بالینی انجام شده است نیترات خوراکی فواید قلب و عروقی بسیار از جمله کاهش فشار خون، افزایش عملکرد ورزشی در افراد سالم و بیماران مبتلا به بیماری شریانی محیطی دارد.

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