Consultation for parents "winter vitamins" consultation (senior group) on the topic. Consultation for parents “vitamins in winter” How to preserve vitamins in foods in winter

Prepared by a middle group teacher.

Consultation for parents: "Winter vitamins"

Winter vitamins

It’s cold outside, and for dessert you have hot tea with jam. To warm your soul and invigorate your body, it’s a good idea to know what to put on the table for health benefits. Properly selected and prepared homemade preserves and preserves reliably preserve what no pill can replenish.

Let's remember the school curriculum: what are vitamins? These are catalysts (accelerators) of metabolic processes in the body. And macro- and microelements help them in this difficult work. In medicinal and food plants they are used for the same purpose. But only vitamins allow flora to “preserve” the energy of the sun. And animals can extract it from food and use it for their needs. Without them, a person waking up at dawn would open his left eye at breakfast, his right eye at lunchtime, and before sunset he would blink both at once and fall into a new hibernation. It is vitamins, together with microelements, that activate metabolism in your body and feed your immune system. But where can you get them in winter?

Rose hip

It is especially valued in winter, but it must be brewed correctly. If you traditionally pour boiling water over the berries in a thermos, then by morning you will get a pleasant, aromatic drink with a rich taste. But with oxidized vitamin C and bioflavonoids!

To get the maximum benefit, it is better to grind them, add 300-400 ml of water, bring to a boil with the lid closed and then simmer over low heat for half an hour. Then you need to leave for 10 minutes, strain and squeeze. Drink the drink freshly prepared - only then will you receive both antioxidants and microelements. In any way, brewed rose hips must be filtered through several layers of gauze. Why? Its smallest hairs, penetrating into the mucous membrane of the mouth, throat, esophagus, and stomach, can also cause malignant tumors.

Lingonberries" href="/text/category/brusnika/" rel="bookmark">lingonberries. As well as homemade preparations.

Cherry

To prevent colds, you need to take it out first. Cherry jam will help calm down the dysbacteriosis that has run rampant on a high-calorie winter diet, “recharge” the liver, “cleanse” the kidneys, and activate hematopoiesis. In general, it will increase immunity.

Green tea

You can use jam in different ways. But it's better with green tea. It will not only help cleanse your body by saturating it with antioxidants, but will also simply warm your soul during the winter cold. But this type of brewing also has its secrets. Boil purified water “until steam” to remove all gases dissolved in it and, most importantly, the strongest oxidizing agent - oxygen. Pour this tea over the teapot, cover with a lid and forget about it for a few minutes. After this, drain the water, place the required amount of green tea leaves in a container, pour in slightly cooled boiling water, cover tightly and leave to steep for 10 minutes.

This is how they prepare it for those whose blood pressure numbers are between 110/70 and 120/80 and there is a desire to strengthen the immune system, strengthen blood vessels, and reduce the severity of the inflammatory process.

Lemon juice

If your blood pressure is often low, then add a little lemon juice to your green tea along with sugar. The caffeine will dissolve better in the drink - and the blood vessels will become toned. To enhance the effect, it can be brewed with cinnamon.

Apples

If you bake them, the soft fiber will not only support the beneficial intestinal microflora, but will also collect its waste products. And it will allow the liver to breathe a sigh of relief. And plums and apricots for dessert after a small dinner will help “exhale” toxins from the intestines. Got over your cough? A simple expectorant will help. Take 1-1.5 kg of peeled chopped apples, pour 2-2.5 liters of water over them, bring to a boil with the lid on and simmer until they are completely boiled. Take this “puree” warm or hot throughout the day.

Wheat bran

They are wonderful helpers for apples. In winter, the amount of vegetables and fruits in the diet decreases, and with them, naturally, the amount of plant fiber. And the saprophytic bacteria living on it become homeless. By adding wheat bran to food, you not only feed your defenders against pathogenic bacteria, but also get the constant product of their “work” - almost the entire line of B vitamins.

Red rowan

With its help you can diversify canned vegetables. This will increase the amount of vitamins in it. Rowan berries have two beneficial properties. Firstly, it is a recognized source of vitamins. Secondly, it contains parasorbic acid, a well-known natural preservative.

In addition, putting on the table a dish unconventionally decorated with red rowan berries is also an aesthetic pleasure.

Cranberry

Cranberry juice is a plant-derived antibiotic. Take 1 glass of cranberries (or lingonberries), squeeze the juice and put it in the refrigerator. To the remaining cake, add 300-400 ml of water, 1-2 tbsp. spoons of sugar, bring to a boil and then simmer for 30-40 minutes. Once cooled, mix with juice from the refrigerator and take once a day with 200 g of low-fat cottage cheese.

Organic cranberry acids are excreted from the body in two main ways - through the liver and kidneys. Along the way, they not only suppress the activity of pathogenic microorganisms, but also help cleanse the blood.

Nuts

You can improve your heart function and provide your body with vitamin E by eating 5-6 walnuts once a day. But they have a peculiarity. If the kernels are mixed with the previous food, optimal absorption will not occur. Either they will enter the intestines undigested and rot there, or the first batch will remain in the stomach. And in older people, with reduced secretion of gastric juice, they can even cause heartburn. And those who need it most will begin to give up nuts.

Sea buckthorn jam

Or canned juice with sugar. This is not only a large set of vitamins, but also the acidic environment in the stomach, which is uncomfortable for many microorganisms. But those with stomach or duodenal ulcers need to take care. It is better for them to take sea buckthorn after meals.

Raisins and dried apricots

To improve heart function, you can use the well-known mixture of raisins, dried apricots and honey - in equal parts by volume. You need to take 1 tbsp of this dessert. spoon 2-3 times a day 30-40 minutes after meals. Just don't cook in advance.

Baking soda

If your blood pressure numbers tend to rise more often, add baking soda to your tea on the tip of a knife. It will prevent caffeine from dissolving in the drink, and bioflavonoids will regulate vascular tone. When the effect needs to be enhanced, you can brew tea with ginger. Drink it hot, freshly prepared. Then it will be useful.

Adhere to the principle: tea should not run after a person, but a person should go to tea. It is better to brew the same portion of green again, since it does not give up all its values ​​the first time. But if you are not satisfied with the color and aroma, you can add a little fresh leaf.

Consultation for parents

"Vitamins in autumn"

VITAMINS IN AUTUMN . Role vitamins for the health and normal development of the child is undeniable. They regulate metabolism, hematopoietic processes, and are necessary to support the immune system, the formation of the skeleton, muscles and organs. Full growth and development of a child is possible only if the child’s body receives a sufficient amount vitamins Pediatricians know : at the beginning of winter and spring, many children become lethargic, drowsy, they lose their appetite... The reason is that the body does not have enough vitamins. Therefore, doctors recommend not to wait for obvious signs. hypovitaminosis and carry out its prevention in a timely manner.

Does your child often catch colds, does his skin peel, his nails peel, and small wounds appear in the corners of his lips? Take immediate action. Do not forget that along with taking vitamin medications, the baby must eat well. Then your actions will bring positive results... In the cold season, it is of particular relevance for the child’s body vitamin C. The most popular sources for this vitamin A in the cold season are citrus fruits. Because oranges, tangerines, grapefruits, lemons ripen at the end autumn, then by winter they do not have time to lose nutrients.

"Minus" citrus fruits are that they can cause an allergic reaction, especially in children. Therefore, they should not be given to a child under 1 year of age. Later, you can introduce it into the children's diet gradually, starting with small portions, to make sure there is no allergy. .Other sources vitamin C are rose hips , kiwi and black currant(frozen berries in season) . .Available sources vitamins winter vegetables include potatoes, White cabbage, carrots, onions, garlic, beets. From potatoes, the baby's body receives vitamin C, vitamins E, PP, K and folic acid. Most vitamins persists in baked potatoes, and less in boiled ones. Cabbage is a treasure trove vitamins A, C, bioflavonoids and fiber. Carrots are a well-known source vitamin A. Onions and garlic are known for their immunomodulatory properties. In autumn the most important vitamins for the child are vitamins A, C and group B. Main sources vitamin A are carrots , bell pepper, pumpkin, parsley, apples, apricots, melons, peaches, broccoli. These vegetables and fruits are available in abundance in autumn.

And also in autumn period many , including children, are susceptible to stress and neuroses. To strengthen a child’s nervous system, his diet must contain vitamin B1(thiamine). In addition, it improves the functioning of the digestive system. To the products that source this vitamin A include sprouted wheat grains, bran, liver, beans, potatoes, peas, pork liver. Dear parents, we have considered the natural option autumn vitaminization , which is undoubtedly useful and safe. Vitamins help increase immunity, the body's resistance to adverse autumn conditions and have a positive effect on the entire body. But I would like to remind you that pharmacy fortified Medicines should not be taken uncontrolled and constantly. They are accepted by the course. Better before taking consult a doctor . This is especially true for children. You can't think that vitamins may not harm . If you read the instructions that come with each package vitamins, then you will see contraindications. Have a nice and healthy autumn!

Winter vitamins: helping the immune system

Unfortunately, in winter, no matter how wonderful it may be, the human body does not receive many essential substances. We lack sunshine, fresh fruits and vegetables, and, as a result, we become excellent targets for viral and colds. That is why in winter our body needs specialvitamin support, and not receiving it, goes on strike. In the morning he refuses to wake up, in the evening he refuses to fall asleep as he should, and during the working day he becomes so tired that it feels like he had to carry bags.

AND The best way improve your well-being and mood, and also help the body resistcolds and viruses is to enrich your diet with the “right” foods that contain the maximum amount of essential vitamins!

“Not a single human life process takes place without vitamins and minerals. We can get them from food and as part of vitamin complexes. Quality food products, vegetables, fruits at the beginning of winter, and vitamin and mineral complexes at the end. They need to be taken in short courses, since excessive consumption of pharmaceutical vitamins can lead to hypervitaminosis,” says nutritionist, MD, Professor Petr Karpenko.

What foods are best to eat in winter?

Vegetables (boiled, baked, stewed): vegetable fiber contained in vegetables and activated by temperature treatment will bind toxins and remove them from the body, and also protect vitamins that have already entered your body from oxidation.

Frozen fruits and berries: during the freezing process, about 90% of vitamins remain in fruits and berries. An important condition for maintaining thesevitamins is to eat fruits and berries immediately after defrosting.

Sauerkraut: the richest source of vitamin C. Since ancient times, sauerkraut has been consumed not only as a snack, but also as a means of preventing deficiencyvitamin A C in the body. It is important to note that more vitamins remain in cabbage if less salt is used when fermenting.

Seafood: Seafood is simply irreplaceable in the winter diet. They contain the most beneficial vitamins B and PP. They are rich in iodine, potassium, magnesium, sodium and a host of other elements necessary to maintain normal immunity.

Green onions: many people grow in winter green onions. It's a simple matter - just a jar of water and an ordinary onion. Meanwhile, green sprouts are extremely rich in vitamins B1, B2, PP, as well as vitamin C.

Citrus fruits: the main value of citrus fruits is vitamin C. The sourness of grapefruit, lemon, tangerine is due to the content of ascorbic acid. Citrus fruits are, of course, very healthy. But you shouldn't abuse them. These fruits can cause an allergic reaction if consumed in excess.

Kiwi: this one is a content championvitamin A C. Just one kiwi per day is enough to replenish the daily requirement of this vitamin. In addition to vitamin C, kiwi also contains B vitamins, as well as various minerals and fiber.

Pomegranate: Pomegranate is rich in B vitamins, vitamin C and essential amino acids and minerals. Indicated for the prevention of colds and maintaining immunity. This is a very tasty product, widely used in cooking, it can be consumed daily, both in the form of juice and as a seasoning or additive to dishes: salads, porridges, casseroles.

Ginger: Ginger root contains essential oils, cineole, phelandrine, camphine, citral. Ginger contains vitamins C, B1, B2, PP, A, calcium, potassium, iron, chromium, magnesium. For colds, tea with the addition of ginger mobilizes defenses and improves the overall tone of the body.

Green tea: green tea contains many carotenoids, ascorbic acid,vitamins groups B, K, PP, tannins, amino acids, magnesium, copper, manganese, selenium, zinc, chromium. Green tea is an excellent antioxidant and helps the body fight infections and viruses. If you have a low hemoglobin level and vitamin deficiency, it is recommended to drink a cup of green tea with raisins or dried apricots an hour before meals.

Milk: Cow's milk contains more than 20 vitamins. Most of all in milk is relatively rarevitamin A B2 (riboflavin). This vitamin plays an important role in energy metabolism: converts carbohydrates and fats into energy and improves skin condition.

Important points of vitaminization

In order for vitamins to get from food into the blood, specific carrier proteins are needed. For their formation, it is necessary to ensure a balanced supply of the optimal amount of proteins in the body.

In order for vitamins to bring more benefits, take care of your nerves. During stressful situations, vitamins are burned much faster.

Remember, sweets and starchy foods reduce the level of absorption of vitamin C; if you are unable to give up such foods, try to eat more foods containing vitamin C.

Calcium and phosphorus, so necessary for maintaining bone density, are poorly absorbed in cases of vitamin D deficiency (calciferol).In summer Vitamin D is produced naturally by exposure to sunlight. In winter, you can get calciferol by eating cod liver, butter, milk, and fish oil.

Winter has always been considered the harshest time of year in our region: frost, snow and... shortage in food products. The range of products in stores and markets in winter is not encouraging. Of the entire variety of fruits and vegetables, the vast majority are “immigrants” from distant countries, having lost most of their vitamins along the way.

How to preserve vitamins in foods in winter?

The vitamin content in products decreases in proportion to their shelf life. The longer food sits on shelves and in the refrigerator, the more useless it becomes.in a cool place. Vitamins C, B1 and D are destroyed faster than others when heated. Vitamins A, E, K, B2 are more resistant to heat treatment. The best way to preserve vitamins for a long time is to quickly freeze foods.Vitamins are best preserved in the dark and in sealed packaging. Ascorbic acid (vitamin C) and fat-soluble vitamins A and E are especially sensitive to the action of light and atmospheric oxygen. Stood in an open oil dish butter or vegetable oil in transparent plastic bottle quickly lose theirs beneficial features. Vitamins are best preserved without water. When soaked in water, a huge amount of beneficial vitamins are transferred into it.

How to prepare foods to preserve vitamins in winter?

To ensure that food retains most of its vitamins, try to cook it immediately before eating. Immerse vegetables only in boiling water, and you will save a significant part of vitamin C. Thus, when boiling potatoes in boiling water, you can save up to 28% of ascorbic acid, which disappears when the tubers are immersed in initially cold water. The ideal utensil for cooking is a tightly closed stainless steel or enameled steel pan. Immediately after cooking, cool the dish, this will save the survivors. heat treatment vitamins. Cook vegetables with their skins on. “Mundir” protects many beneficial vitamins from being washed out by water and destroyed. Vegetable oil add to the dish when ready, and not during heat treatment. The finer fruits and vegetables are cut, the more vitamins they lose. The most gentle cooking method that preserves the beneficial properties of food is baking in foil or steaming. Second place in the ranking goes to cooking in a small amount of water. A more aggressive way of cooking is stewing. Finally, the leader destroyer of vitamins (as well as the stomach and liver!) is frying in oil. With the arrival of the autumn-winter season, try to eat all home-canned food first. By the New Year, almost all the beneficial vitamins in them are destroyed. In January-February, the place of home canned food should be taken by frozen products, which preserve valuable vitamins longer.

Main sources of vitamins in winter

Sauerkraut is the No. 1 source of vitamins in winter

– the richest source of vitamin C in winter. From ancient times sauerkraut used as the best folk remedy for the prevention and treatment of scurvy - a disease of vitamin C deficiency. The less salt is used when preparing it, the more vitamins are retained in it. Remember, you cannot take sauerkraut outside. severe frost. At negative temperature Vitamin C is destroyed just as quickly as when heated.

Greens are the No. 2 source of vitamins in winter

Greenery - , , , , green onions, etc. - contains significant amounts of vitamins B1, B2, C, PP, P, carotene, folic acid, iron, calcium, potassium, phosphorus, glycosides, flavonoids, essential oils, inulin and other elements essential for health. When frozen, greens are able to retain vitamins longer than other foods. However, the richest taste and nutritional value has greens grown on your windowsill.

Ginger – source of vitamins No. 3 in winter

Gingercontains vitamins C, B1, B2, PP, A, aluminum, calcium, chromium, choline, iron, germanium, manganese, magnesium, phosphorus, silicon, potassium, sodium, And . Ginger is considered an excellent helper in the fight against And , strengthens the immune system, is used to treat coughs and motion sickness.

Cranberries and lingonberries are sources of vitamins No. 4 in winter

And , in addition to their rich vitamin composition, have the properties of natural antibiotics, which is especially valuable in winter.

Rosehip is a source of vitamins No. 5 in winter

is rightfully considered an elixir of health: it contains vitamins PP, K, E, group B, carotene, ascorbic acid, organic acids; pectin substances, macro- and microelements. There are a great many ways to brew rose hips. The simplest recipe: pour boiling water over rose hips in a thermos, seal tightly with a lid for 10-15 minutes, strain.

Pomegranate is a source of vitamins No. 6 in winter

ripens in December, so in winter it retains its full composition: it contains citric, tartaric, malic, succinic, boric and oxalic organic acids, anthocyanins, catechins, vitamins C, B12 and B6, 6 essential amino acids, minerals. Pomegranate juice can be extracted using a regular citrus juicer. Pomegranate goes well with meat: meat dishes decorated with pomegranate seeds saturate our body with iron faster.