A. Winter dietary principles

In winter, the climate is cold, with yin flourishing and yang declining. Affected by the cold temperature, the physiological function and appetite of the human body will change. Therefore, it is very necessary to adjust the diet reasonably, ensure the sufficiency of essential nutrients, improve the cold tolerance and immune function of the elderly, and make them spend the winter safely and smoothly.

First of all, we must ensure the supply of heat energy. The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, increasing the body's cold-proof ability, thus causing excessive loss of heat. Therefore, nutrition in winter should be based on increasing heat energy, and foods rich in carbohydrates and fats can be properly ingested. For the elderly, the intake of fat should not be too much, so as not to induce other diseases of the elderly, but enough protein should be taken, because the decomposition of protein is enhanced, and the human body is prone to negative nitrogen balance. The supply of protein should be 15% ~ 17% of the total heat. Protein should be supplied mainly with high-quality protein, such as lean meat, eggs, fish, milk, beans and their products. Protein contained in these foods is not only easy for human body to digest and absorb, but also rich in essential amino acids with high nutritional value, which can increase human body's cold resistance and disease resistance.

Winter is the off-season of vegetables, and the number of vegetables is small and the varieties are monotonous, especially in northern China. Therefore, often after a winter, the human body appears vitamin deficiency, such as vitamin C deficiency, which causes many elderly people to have symptoms such as oral ulcer, swelling and pain of root, bleeding and constipation. Its prevention and control method should first expand the food source, and the green leafy vegetables are relatively reduced in winter, so you can eat some potatoes, such as sweet potatoes and potatoes. They are all rich in vitamin C, vitamin B and vitamin A, and red sweet potatoes also contain more carotene. Eating more potatoes can not only supplement vitamins, but also clear away heat and eliminate plague. In addition to Chinese cabbage, cabbage, radish heart, white radish, carrot, bean sprouts, mung bean sprouts, rape and so on. It should also be selected in the main course listed in winter. These vegetables are rich in vitamins. As long as the varieties are changed frequently and matched reasonably, the vitamin demand of the human body can still be supplemented. The cold in winter will also affect the nutritional metabolism of the human body and increase the consumption of various nutrients to varying degrees. Due to the influence of digestion, absorption and metabolism in the body, the elderly often lack potassium, calcium, sodium, iron and other elements. In addition, the inorganic salts discharged with urine in winter increase, which should be supplemented in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas. If there is low sodium, it tastes slightly salty when cooking, so it can be supplemented.

B.how to make it up in winter

Tonifying in winter is one of the traditional self-care methods to prevent diseases, strengthen the body and help the weak.

Winter is a cold season. Traditional Chinese medicine believes that winter tonic is closely related to balancing yin and yang, dredging meridians and harmonizing qi and blood. Due to the decline of physical function and low resistance, it is more appropriate for the elderly to take supplements in cold seasons. This can improve the nutritional status, enhance the immune function of the body, promote the recovery of the sick body and so on, showing the irreplaceable role of drugs.

Tonifying in winter should conform to nature, pay attention to nourishing yang and give priority to nourishing. According to the principle of "deficiency is tonic, cold is warm" in traditional Chinese medicine, we should eat more warm food, especially warm and kidney-yang food, in order to improve the cold tolerance of the body. In winter, "food supplement" should provide food rich in protein, vitamins and easy to digest. Optional food: cereals such as japonica rice, indica rice, corn, wheat, soybeans and peas; Leek, coriander, garlic, radish, day lily and other vegetables; Mutton, dog meat, beef, chicken, eel, carp, silver carp, hairtail, shrimp and other meats; Oranges, coconuts, pineapples, lychees, longan and other fruits. Dog meat and mutton are the best tonic for the elderly in winter. Old people take 1 small glass of ginseng wine or astragalus wine every morning, which can prevent cold and promote blood circulation. Older people with weak physique often eat stewed chicken, lean meat and tendons in winter, and often drink milk and soybean milk, which can enhance their physique. Cutting beef into small pieces, adding yellow wine, onion and ginger, stewing in casserole, eating meat and drinking soup have the effects of invigorating qi, quenching thirst, strengthening tendons and bones and nourishing spleen and stomach. Old people who are deficient in Yang Can boil mutton and radish together, then remove the radish (that is, remove the fishy smell of mutton), add Cistanche deserticola 15g, Morinda officinalis 15g and Lycium barbarum 15g, and eat mutton and soup together, which has the function of strengthening yang and warming the body. Modern medicine believes that winter tonic can improve human immune function, promote metabolism and improve the phenomenon of chills. Tonifying in winter can also regulate the metabolism of substances in the body, so that the energy converted from nutrients can be stored in the body to the maximum extent, which is helpful to the rise of yang in the body and lays a good foundation for health in the coming year. As the saying goes, "September makes up for a winter, and the next year is disease-free", which is the truth.

Misunderstanding of winter health care

There are many unhealthy living habits in winter, which are often mistaken for correct by some people.

Wear a mask to prevent colds.

There are abundant blood vessels and spongy vascular network in the nasal mucosa, and the blood circulation is very strong. When cold air is inhaled into the lungs through the nasal cavity, it is generally close to body temperature. The cold tolerance of human body should be enhanced through exercise. If you wear a mask to keep out the cold, it will make your body delicate and more likely to catch a cold.

Sleep with your head covered.

Burying your head in the bed will make you feel warmer, but the oxygen in the bed will be less and less, and carbon dioxide and unclean gas will accumulate more and more, so people who sleep with their heads covered will feel groggy and exhausted after waking up.

Wash your face with hot water

In winter, sweat glands and capillaries contract under the stimulation of cold air. When it meets hot water, it expands rapidly, but after releasing heat, it returns to the state at low temperature. Such capillary contraction is easy to cause wrinkles on people's faces.

Drink to keep out the cold.

After drinking, I feel warm all over, which is the result of alcohol prompting the human body to emit primitive heat energy. After drinking, the body releases a lot of heat energy, which makes people get goose bumps all over, leading to a cold after drinking.

Freeze your hands and feet and bake them with fire.

Exposing hands and feet for a long time in winter causes blood vessels to contract and blood flow to decrease. At this time, if it is baked with fire immediately, the blood vessels will be paralyzed, lose their contractility, and there will be arterial congestion, capillary dilation, enhanced permeability and local congestion. Mild frostbite, severe tissue necrosis. Therefore, frozen hands and feet can only be gently rubbed to make them slowly return to normal temperature.

Scratch itchy skin with your hands.

When you feel itchy all over because of dryness in winter, don't scratch it with your hands, otherwise it will easily scratch your skin and cause secondary infection. The prevention method is to drink more water, eat more fresh vegetables and fruits, eat less spicy food such as hot and sour, and drink less. Take a bath frequently and change your underwear frequently. Those with severe itching can take chlorpheniramine, phenamine and other drugs, or apply calamine lotion or soothing ointment for treatment.

Trilogy of preventing colds in winter

When the weather is cold, people have more chances to catch a cold. The three steps to prevent colds are summarized as follows:

Step 1: do asana breathing to prevent catching a cold. When going out for activities, sometimes because of the sudden change of weather, the clothes worn are not enough to keep out the cold. At this time, you can't tighten your body together, because the tighter the cold, the easier it is to invade. Instead, you should do asana breathing immediately. The method is to raise your hands to your abdomen and take a deep breath. When inhaling, you should inhale your limbs and expand your arms slightly, which can enhance your cold resistance and not feel cold.

Step 2: Cold rub the back of the neck. If cold air has invaded the body and you feel cold all over, rub the hairline at the back of your neck with your palm, and each hand rubs 100 times, so you can generally sweat, and you can avoid catching a cold by sweating.

Step 3: Rub the cold with onion, ginger and salt. If you already have a cold feeling, such as sticky saliva and uncomfortable feeling all over, before going to bed that night, mash 20 grams of scallion, 20 grams of ginger and 3 grams of salt powder, wrap them in gauze, wipe your chest, back, palm, rib fossa, elbow fossa and foot heart in turn, then cover the quilt to sleep, and get up early the next morning to sweat a little. But pay attention to cold protection within two days to avoid duplication.

Four elements of winter fitness

Warm-up activities should be sufficient.

Cold climate, protective contraction of human organs and systems, decreased elasticity and extensibility of muscles, tendons and ligaments, increased viscosity of muscles, reduced range of joint movement, and low air humidity make people feel thirsty and irritable, and feel stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise. Clothing thickness should be appropriate.

First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes. As the saying goes, "cold comes from the feet", because people's feet are far away from the heart, with less blood supply, thinner subcutaneous fat and poor warmth retention. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. At ordinary times, some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.

The environment should be comfortable

In winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.

Exercise methods should be appropriate.

Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.

Winter life taboo

Avoid licking your lips often.

Some people think that chapped lips can be moistened with tongue licking, but the result is just the opposite. Saliva is secreted by salivary glands and contains amylase and other substances, which is relatively viscous. After licking your lips, it seems to be covered with a layer of paste. When the water evaporates, the lips will be drier. If your lips are dry and uncomfortable, apply lip balm without pigment and fragrance.

Avoid using pure glycerol.

People usually use glycerol containing 20% water. If pure glycerin is used, its water absorption capacity is too strong, which will absorb the moisture in the skin, but it will make the skin drier.

Avoid wearing too much.

If you wear too much and too thick, the blood vessels in the skin will expand, and the blood flowing to the skin will increase, thus increasing heat dissipation. This reduces the body's ability to adapt to changes in external temperature.

Suggestions on winter health care for office workers

Sitting in front of the computer for a long time in a turtle neck, do you feel that your neck and shoulders are more sore than usual and you have difficulty breathing? This is called "high disease". People who sit in offices in winter should pay special attention. If you are afraid of cold, don't wear high-necked underwear or sweaters that are too high and too tight, otherwise it will easily oppress the carotid artery and cause insufficient blood supply to brain tissue. How can your work efficiency be high?

It is easier to catch a cold when you go out from an office with adequate heating or air conditioning, so don't close the doors and windows all day because it is cold outside. Always open the window to keep the air circulating. As long as you don't delay your attendance at work, walk as many steps as possible and exercise your cold tolerance in the cold air.

Is there a good hand cream in the desk drawer? I often touch the keyboard and shake hands with visitors at work. I think you should wash your hands more often than at home, but I often see female colleagues rushing to the canteen without washing their hands at noon, saying that they are afraid that washing their hands will cause "burns" to their skin. Very simple, a hand cream can make you pay attention to hygiene and maintain your jade hands at the same time.