For good health and well-being, a person should receive all macronutrients (carbohydrates, fats and proteins) with food every day.

They saturate us, provide building materials for the human body, support the functioning of organs and systems, and keep immunity in order.

Is it possible to get all these macronutrients in the absence of water and light?

Nutritionist Daria Trokhimovych

about this .

Where to get protein if there is no light

Protein is a variety of

.

They are stored for a long time even outside the refrigerator.

You can buy several to choose from: for example, mackerel, salmon, herring, tuna in its own juice or in brine (water + salt).

In addition to protein, fish also contains polyunsaturated fatty acids (Omega-3).

If you choose canned meat, pay attention to the composition.

It should not contain many stabilizers and preservatives.

It is better to have a minimum of ingredients: vegetables, meat, spices, salt.

When the lights are turned off according to the schedule, you can boil

and bake a piece of meat in advance.

They can be a great lunch and dinner for the whole family.

Another source of protein can be called

.

It is better to take with a high percentage of fat (at least 5%).

You can make cottage cheese from it in advance.

It can not be heated.

This is a tasty and healthy dessert, especially if you add seasonal fruits to it.

Homemade cheese can be eaten with vegetables and meat.

Add sour cream, a little salt, wrap all the ingredients in pita bread and you will have a healthy dish for lunch.

Takeaways are another option for proper nutrition during blackouts.

However, they are suitable only for those who have a gas stove.

Make

and freeze them.

They can be quickly prepared when there is no light.

A very convenient product with a high protein content is

It is also a source of carbohydrates.

You can make it yourself from chickpeas (Turkish peas) and store it on the balcony for several days (if the temperature outside is below zero).

It is delicious to eat with bread or rolls.

Hummus can also be added to porridge or vegetables.

Well stored and combined with various cheese products.

Brynza, feta, aged cheese, mozzarella - all of them will taste good with avocado and other vegetables.

And cream cheese can be spread on bread.

Fats: what foods contain them

What foods contain fats / Photo: Pexels

Sources of unsaturated fats, which are very necessary for the human body, are nuts, various seeds, avocados, and olives.

If you add them to your daily diet, you will reduce the risk of cardiovascular diseases.

And they also give a long feeling of satiety.

You can mash a ripe

with a fork, add spices, lemon juice and spread it on bread.

Fish, eggs, greens, and vegetables taste good with it.

Such a dish is good to eat for breakfast.

will always be a good snack when there is no electricity

.

And they also contain a large number of trace elements: potassium, calcium, phosphorus, magnesium.

And if you add a banana to a handful of nuts, you can be full for a long time.

Nuts are stored for a long time, just take them with you to the shelter.

And they are added to cereals, cheeses, salads.

Meat and liver pastes

, as well as cod liver.

The latter is considered a natural source of vitamin D. Pieces

can be spread on bread or eaten with vegetables or porridge.

So you will get a healthy dish.

And pâtés are good to combine with loaves and bread.

A real Ukrainian superfood —

— is stored for a long time .

Its pieces can be put on bread or eaten with vegetables.

Carbohydrates: where to get them in the absence of light and water

Where to get carbohydrates when there is no light / Photo: Pexels

The nutritionist advises to always have any

at home .

As long as there is electricity, you can cook porridge.

This dish keeps well and is a source of carbohydrates.

You can also

in advance .

These starchy root crops also contain fiber, carotenoids, vitamins of groups C and B. Baked potatoes can be eaten even cold.

Moreover, it is more useful due to the fact that resistant starch is formed in it.

While there is light, you can

and pour it into a thermos.

Then you can use it to make

, buckwheat or oatmeal.

They do not require cooking and will be ready in 5-10 minutes.

Also sources of carbohydrates are

.

If you buy bread, it is better to choose one that does not contain sugar, oils, or various syrups.

Products (from vegetables to meat) can be wrapped in lavash.

Cheese with lettuce can also be a delicious filling.

Mixed vegetables, corn, peas, and canned beans

are products that you should always have at home.

They have vegetable proteins, vitamins, and fiber.

They can be quickly added to salad, porridge.

Do not forget about dietary fiber

Food fibers can be taken from fruits / Photo: Pexels

Dietary fiber is necessary for the proper functioning of the intestines.

And that's why there should be

in the diet .

Carrots, young or Beijing cabbage, peppers, cucumbers, avocados and tomatoes can be stored for a long time without a refrigerator.

In the absence of electricity, such dishes as

, zucchini caviar, pickled cucumbers, and canned tomato paste can come in handy.

Fruits

should not replace eating.

It is better to leave them for a snack.

Choose those that keep well: apples, pears, tangerines, lemons, oranges, bananas.

Also, don't forget to drink

.

If it is cold in the apartment, it is better to heat it in advance and pour it into a thermos.

To make the liquid more useful, add mint, lemon, and pieces of ginger to it.

They add a tonic effect.