Spring. Hypovitaminosis – insufficient content of vitamins – is common among residents of the middle zone. And although the name “spring beriberi” remains familiar, it is precisely the deficiency of vitamins that is meant, and not their complete absence. The main risk group for hypovitaminosis includes lovers of strict diets and vegetarians, people who have had an acute infectious disease and carriers of chronic diseases, as well as those who have great mental and physical stress. Vitamin deficiency in these cases exacerbates existing problems, taking advantage of the weakness of the body’s defenses. Diseases with hypovitaminosis are treated much more difficult and can become chronic. On the other hand, some drugs can themselves cause hypovitaminosis, destroying useful elements and disrupting metabolism. Such means are antibiotics, various kinds of diet pills. But it’s about something else. How to eat right to prevent hypovitaminosis or eliminate its symptoms. The general background of hypovitaminosis is constant fatigue, irritability, drowsiness, loss of appetite, sleep disturbance. Perhaps the appearance of sores on the lips, bleeding gums, peeling of the skin – all this can occur not only in the spring, but accumulate throughout the year. More serious consequences of hypovitaminosis: frequent colds, slowing of bone growth, development of night blindness – lack of vitamin A – exacerbation of sciatica, rheumatism, cardiovascular diseases, disruption of the nervous system, development of anemia, skin inflammation, nausea, conjunctivitis, early graying, diseases pancreas and liver – all these are signs of a deficiency of vitamins of group B. A lack of vitamin C leads to heart disease, tooth decay, and a decrease in immunity. Hypovitaminosis, caused by a reduced content of other useful elements in the body, can lead to no less dangerous results: indigestion, bleeding, baldness, thyroid disorders, rapid aging, the risk of developing cancer. The most common causes of vitamin deficiency are: & bull – the digestion process is disturbed, as a result of which the incoming food is not completely absorbed, and useful substances are excreted from the body; hypovitaminosis can occur due to actions of “antivitamins” in the treatment of a number of diseases, metabolic disorders and a decrease in the body’s defenses; lack of vitamins in food or their insignificant content. This happens when you follow strict diets, improper or monotonous nutrition: for example, spring beriberi is the result of a poor winter diet depleted in vitamins. To prevent vitamin deficiency, first of all, you need to take care of a proper balanced diet, enriched with useful substances and elements. With prolonged forced depleted diets, try to use multivitamins. Hypovitaminosis is much easier to prevent than to deal with numerous consequences later – do not forget about prevention. In the spring, the diet should contain products that are close to natural. Exclude sausages, sausages, smoked meats and canned food. Eat cereals from natural grains, fresh, not deep-frozen meat. Real dairy products containing enough calcium and protein, fresh vegetables in the form of salads. It is also important that the food is varied. As nutrition experts say, there should be five different foods in five different colors on the table. It can be an alternation of various cereals (buckwheat, millet, rice, barley). The maximum number of vegetables – cabbage, carrots, potatoes, beets, pumpkin. You should know that it is the variety of products that implies the intake of various macro- and microelements into the body. It is important to include fresh herbs in the diet in spring. Over the long winter months, extra pounds accumulate, and many make the worst mistake of going on a strict diet, exacerbating the problem of hypovitaminosis. So that the body does not fail, here are some tips. To begin with, you should limit the use of flour. Replace your regular bread with cereal or toast. Give up cream cheese and butter, replace them with a piece of cheese or Adyghe cheese. Start your morning with a glass of freshly squeezed juice diluted in half with water. Frozen mixes should not be neglected, they contain much more vitamins than fresh vegetables sold in hypermarkets and markets. Pay your attention also to frozen berries, you can make smoothies from them in the spring, beat them in a blender with kefir or natural yogurt, cook jelly and fruit drinks. It is useful to introduce vegetable and animal proteins into the diet, they are responsible for the state of muscle mass. It is important to take a multivitamin.
Spring diet (products are interchangeable in their composition of your choice) I breakfast You can choose from crispy toast (3 pieces), salad or muesli with dried fruits or fresh apples, berry-kefir smoothie – soft-boiled egg or natural omelette, a cup of tea
II breakfast Cereal bun, a glass of juice without sugar or rosehip broth. Lunch Required a bowl of vegetable soup Fresh salads as a side dish with lots of greens, protein food (fish, chicken breast) steamed as a main course. Snack – A bun with grains and a glass of sugar-free juice or a glass of natural yogurt
Dinner. Vegetable stew, porridge with 1% milk, sugar-free cottage cheese dish with fresh-frozen berry sauce, warm salad of ground vegetables seasoned with oil. Before going to bed – A glass of juice, dry, not sweet cookies with nuts