Often eat baked or boiled potatoes in their skins: how to fast and healthy

Every year, many people observe Great Lent, and since this is quite a long time, you should understand what to look for when compiling a diet, Ukrainian dietetics Oksana Skitylinskaya.

“During fasting, animal proteins are extracted from the diet: meat, fish, dairy, eggs. It is these products that contain all the amino acids, including all the essential ones, that is, those that the body cannot produce on its own. Not only can it not be produced, but these amino acids are needed for vital functions in the body: the production of immune cells, enzymes, cell renewal, and much more. Of course, proteins (consisting of blocks - amino acids) are also found in plant products. However, plant foods do not always have all 20 amino acids. There are not always irreplaceable ones, or if there are, then in very small quantities.

Therefore, in order to get all the valuable amino acids, you need to combine plant products. It should be noted the relationship between protein (amino acids) and immunity. The immune system is the protector of our body from the ingress of various destroyers and killers: bacteria, viruses and other foreign substances. The immune system is called a system because it consists of different cells and molecules, each of which performs certain tasks and performs as quickly as possible: it recognizes foreigners and renders them harmless. Therefore, the cells of the immune system are constantly updated and have an appropriate supply.

For example, neutrophils and macrophages, which absorb bacteria and the remnants of their own old cells, are updated twice a day. Because the immune system is made up of protein, it needs to be constantly updated. If there is not enough protein (amino acids) in the diet, proteins are extracted from internal reserves - muscle tissue. Not only the production of immune cells, but also their reactivity depends on protein availability. The immune system will work even with a protein deficiency.”

Glutamine is one of the most important amino acids for the normal functioning of the immune system.

“First, it nourishes maturing cells by providing them with ATP (energy). Secondly, it nourishes the intestinal cells, ensuring their ability to keep out pathogenic bacteria and ensures good absorption of nutrients and protects against inflammation. Thirdly, glutamine is a nitrogen donor for the synthesis of all protein in the body (and this is the synthesis of enzymes, hormones, neurotransmitters, RNA, DNA, protection against mutations). And fourthly, glutamine helps to cleanse neurons from the accumulation of toxic ammonia (with prolonged neuropsychic stress).

Glutamine is most abundant in low-fat, brittle broth, meat, eggs, milk, and fish.

But fasting, you can only vegetable proteins. Therefore it is: legumes, red cabbage, spinach and parsley (the most). Followed by various nuts. I will add that red cabbage can be stewed, various vegetable stews can be made.

Life hack: chop different nuts and seeds (walnuts, cashews, almonds, cedar, sunflower seeds), add melted dark chocolate, roll into balls, when hardened - put in a dry glass jar and eat every day as an addition to the main dish. If there is a reaction from the digestive system to legumes and mushrooms (bloating, discomfort), then focus on potato proteins combined with porridge proteins (baked potatoes + porridge with baked vegetables). You can supplement the diet with vegetable protein, it is better to choose combined ones. If there is a chronic disease or is weakened, the diet can be supplemented with dairy products and eggs.

In addition, you should eat foods containing selenium and vitamin E.

“Life hack: Eat a variety of foods. Combine different grains. When cooking, add bran powder to cereals. Cook cereals with mushrooms, beans, defrosted green peas, and tofu. Often eat baked or boiled potatoes in their skins - they have all the amino acids, but in small quantities, so cook the potatoes with mushrooms. In order for the amino acids of mushrooms to be better absorbed, make pate, cutlets out of them - that is, chop them as much as possible.

Add some pickled vegetables to your meals - pickled vegetables contain lactic acid, which will help better absorption of nutrients from plant foods. That is, eat some protein with every meal.“.

Recall that dietetics told why it is useful to eat sauerkraut during the war: it calms and rejuvenates.