On February 27, Eastern Rite Christians began Great Lent, lasting until Easter. This is a period of bodily and spiritual preparation for the feast of the Resurrection of Christ..

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Nutritionist Oksana Skitalinskaya told how to eat during fasting with maximum benefit for the body, writes NV.

Take care of amino acids.

During fasting, animal proteins are excluded from the diet: meat, fish, dairy products, 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.. One of the most important amino acids for the normal functioning of the immune system is glutamine..

Glutamine is highest in low-fat broth, meat, eggs, milk and fish. In order for the body to receive it, you need to include legumes, red cabbage, spinach and parsley in the diet.. It is also abundant in nuts..

“I will add that red cabbage can be stewed, various vegetable stews can be made.. Also grind different nuts and seeds (walnuts, cashews, almonds, cedar, sunflower seeds), add melted dark chocolate, roll into balls, and when they harden, put in a dry glass jar and eat daily as an addition to the main dish, ”she advised.

If there is a reaction from the digestive system to legumes and mushrooms (bloating, discomfort), then emphasis should be placed on potato proteins combined with porridge proteins (baked potatoes + porridge with baked vegetables). If there is a chronic disease or the body is weakened, the diet can be supplemented with dairy products and eggs.

Take care of minerals and vitamins for the immune system.

Selenium with vitamin E contributes to the production of antibodies. Zinc promotes wound healing, strengthens the skin's ability to keep various pathogens out.. Omega-3 reduces the production of inflammation molecules and promotes better mobility of immune cells - neutrophils to the site of inflammation.

There is a lot of selenium in mushrooms, especially white and oyster mushrooms, as well as wheat bran and pharmacy brewer's yeast.. Zinc - in pine nuts, sunflower seeds, wheat and rye bran, cocoa powder and dark chocolate, dates, blackberries, raspberries, pomegranates. Omega-3s - found in walnuts, flaxseeds, chia, flaxseed and hempseed oils.

" Combine different grains. Add powdered bran to cereals during cooking. Cook cereals with mushrooms, with beans, with thawed green peas, 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, ”advised the nutritionist.

In order for the amino acids of mushrooms to be better absorbed, the expert advises making pate, cutlets out of them, that is, grinding them as much as possible. You should also add some pickled vegetables to your dishes - they contain lactic acid, which will contribute to better absorption of nutrients from plant foods..

Basic rules of nutrition during fasting.

Eat more often, but in smaller portions - the body needs time to adapt and adjust to the digestion of food with a lot of fiber.

Eat food warm, warm food promotes the secretion of bile and better absorption of food.

Fry less, stew and bake more.

Add a little unrefined oil - olive or sunflower - to ready-made dishes..

Add spices and herbs - they contain a lot of biologically active substances that promote the digestion and assimilation of food.

In addition to food prohibitions during Lent, there are other rules that must also be observed.. Recall what you can not do in Lent.