2, sweet potato sweet potato is sweet, rich in carbohydrates, dietary fiber, carotene, vitamins and minerals such as potassium, magnesium, copper, selenium and calcium. The protein of sweet potato is of high quality, which can make up for the nutritional deficiency of rice and white flour. Regular consumption can improve the utilization rate of nutrients in staple food. Especially sweet potato is rich in lysine, which is what rice and flour lack. Therefore, the mixture of sweet potato and rice flour can complement protein and improve its nutritional value.
3, radish As the saying goes, eating radish in winter and ginger in summer does not require a doctor to prescribe. Radish has the effect of relieving annoyance and nourishing the stomach. In winter, the spleen and stomach are easy to be damaged, so tonic health care may start with eating radish to protect the spleen and stomach. But people with spleen and stomach deficiency and cold are not suitable for eating more radishes. If necessary, mutton or beef can be eaten together with radish, so that the two components can neutralize each other and have a certain maintenance effect on the spleen and stomach.
4. Winter bamboo shoots have high nutritional value and are known as "golden clothes and white jade, a must in the dish". Winter bamboo shoots are different from bamboo shoots and summer bamboo shoots. They grow in the ground in a low-key way, have not yet broken ground, and have high nutritional value. Winter bamboo shoots are rich in protein and amino acids. When cooked with all kinds of meat, it is not only more delicious, but also can clear away heat and relieve boredom. In addition, it is rich in dietary fiber, which helps digestion.
5. Chinese yam
Yam contains a variety of trace elements, has a good nourishing effect, and is a good product for rehabilitation and food supplement after illness. Yam is also rich in vitamins and minerals, and its calories are relatively low. Yam can promote the proliferation of T lymphocytes, enhance immune function and delay cell aging. This also proves that the saying that "eating yam often prolongs life" is scientific. Eating more yam in winter is beneficial to the absorption of food nutrition. Yam is a tonic food, especially suitable for people with weak spleen and stomach to eat before tonic.
6, lotus root raw lotus root cooked from cold to warm, has the effect of nourishing the stomach and nourishing yin, strengthening the spleen and benefiting qi. Lotus root and kidney bean soup can improve sleep quality, and pork ribs soup can strengthen spleen and stimulate appetite, which is suitable for people with weak spleen and stomach to nourish and preserve health. Need to be reminded that it is best to stew lotus roots with ceramic or stainless steel utensils for a long time, avoid using iron pots, and try not to cut lotus roots with iron knives to avoid oxidation and blackening.
7. Chili peppers contain capsaicin and peppers contain piperine. They are all spicy. Eating more in winter can not only increase appetite, but also promote blood circulation and improve cold resistance. Pepper also has important medicinal value. Putting some pepper in the dish can stimulate appetite. Taking a little pepper decoction orally alone can treat poor appetite, abdominal distension and abdominal pain caused by cold, so eating some spicy food in cold winter can drive away the cold and warm the body.
8. Spinach The carotene content of spinach is much higher than other vegetables. Ascorbic acid is lower than pepper, but higher than tomato. Vitamin K with hemostatic effect contained in spinach is the highest among leafy vegetables. Rich in riboflavin, it can also prevent oral ulcer, cheilitis, glossitis and dermatitis. Spinach contains a lot of oxalic acid. Many people think that eating more spinach can easily lead to stones, so many people stay away from spinach. In fact, the method of removing oxalic acid from spinach is very simple. As long as spinach is soaked in hot water of 60-80 degrees, oxalic acid is easily lost from spinach.
9. Zucchini Zucchini is rich in dietary fiber, with relatively low calories, slow digestion and long satiety time, which can prevent excessive consumption in winter. Zucchini also contains carotene, which is good for fighting cancer and heart disease. Zucchini is rich in protein, fat, sugar, vitamins, carotene and other nutrients, which can treat the symptoms of chapped lips in winter.
10, mustard mustard is also called mustard or wild vegetables. The calcium content of mustard is as high as 230mg100g, while the calcium content of milk with the same quality is generally100g, and the calcium absorption rate in mustard is equivalent to that of milk. Mustard can be used to stir-fry shredded pork, make soup, adjust stuffing and so on. It can also be used to pickle small cold dishes. If you eat it with tofu, the calcium supplement effect will be better.
2 What dishes are suitable for winter 1? Eating celery in winter is cool and rich in protein, sugar, carotene, vitamin C and amino acids. , can excite heatstroke nerves, promote gastric juice secretion, stimulate appetite and eliminate phlegm. Winter is the season with the highest incidence of hypertension. The clinical practice of traditional Chinese medicine shows that celery is an effective drug to treat hypertension and some diseases caused by hypertension, and it has a certain auxiliary effect on preventing and treating diabetes, anemia, rickets in children, arteriosclerosis and other diseases.
2, eat tomatoes in winter, tomatoes contain lycopene, which can clean blood, promote human metabolism, have the effect of relaxing nerves and relieving stress, and are very suitable for eating in winter. Moreover, tomatoes are the first choice for cancer prevention. Organic acids such as malic acid and citric acid can increase the acidity of gastric juice, help digestion and regulate gastrointestinal function.
3. Eating carrots in winter is rich in vitamins, as well as nine amino acids such as alanine and minerals such as calcium, phosphorus and iron. Carotene plays a significant role in protecting eyesight and promoting children's growth and development. Adults can tonify spleen and stomach. Carotene is a fat-soluble substance, so frying carrots in oil is the best way to eat, and the nutrition can be fully absorbed.
4. It is good to eat spinach in winter. Spinach is cool and contains a lot of plant fiber, which can help gastrointestinal peristalsis, promote the secretion of stomach and pancreas, and is beneficial to food digestion and absorption. It can moisten dryness, nourish liver, nourish blood, stop bleeding, regulate stomach and intestines, and clear constipation. When the weather is dry in winter, people eat greasy food and get angry easily. Spinach can promote digestion and defecation, but also play a role in eliminating fire and drying dampness.
5, eating lotus root in winter is good, lotus root is cold, has the effect of clearing heat and cooling blood, and can be used to treat fever. Lotus root is rich in trace elements such as iron and calcium, and the content of protein and vitamins is relatively high, which can tonify qi and blood and enhance human immunity.
6. It is good to eat pumpkins in winter. Pumpkins are warm, can moisten the lungs, replenish qi, enrich blood and nourish skin, so eat more pumpkins to protect skin in winter. Rich in vitamins A, C and zinc, as well as α hydroxyl, it can help remove aging cells, promote the formation of new cells and repair acne muscles. Pumpkin can make the stool unobstructed, promote detoxification, and have a very good effect on women's beauty. Pumpkin contains a lot of glycerol acids such as linseed oleic acid, palmitic acid and stearic acid, which are good oils and can prevent stroke.
3 Recommend 3 recipes for refreshing spicy cabbage ingredients: 1 cabbage.
Seasoning: apple 1 piece, sweet pear 1 piece, garlic, ginger, salt, sugar and high-alcohol liquor, and half a bowl of Chili sauce.
working methods
1. Prepare good wine, Chili sauce, apples, sweet pears, ginger and garlic.
2. Slice garlic and ginger. Slice apples and sweet pears.
3. Cut the cabbage into thick sections, put it in a clean basin, and add 2 tablespoons of Chili sauce, 2 tablespoons of salt and 3 tablespoons of sugar.
4. Put on disposable gloves, knead the cabbage evenly and knead it into the soup.
5. Add Jiang Mo and garlic and knead.
6. Add apples and pears and mix well, then pour in white wine.
7. After kneading, put it in a clean container, cover it with plastic wrap, ferment at 30 degrees for one day, and then ferment at the following temperature for 3 or 4 days.
Stewed fresh mushrooms with winter bamboo shoots.
Ingredients: 200g of winter bamboo shoots, 80g of Flammulina velutipes, 50g of carrots, 80g of fresh mushrooms and 50g of Tricholoma.
Seasoning: green onion 10g, ginger 8g, salt 3g, pepper 2g, sugar 3g, soy sauce 10g, oyster sauce 8g, vegetable oil 20g, sesame oil 1g, cooking wine 15g.
working methods
1. Wash the winter bamboo shoots and slice them;
2. Wash and cut carrots for later use;
3. Wash mushrooms and Tricholoma, and draw a cross pattern with a knife for later use;
4. Wash Flammulina velutipes; Wash onion and ginger, cut into sections and slices respectively for later use;
5. Pour onion, ginger slices, salt, pepper, sugar, soy sauce, oyster sauce, vegetable oil, sesame oil and rice wine into 300ml of water and stir well;
6. After heating with microwave fire for 5 minutes, remove the onion and ginger;
7. Add winter bamboo shoots, carrots, mushrooms, Flammulina velutipes and Tricholoma, and mix well;
8. Heat it in a microwave oven with low heat 15 minutes and then take it out.
Tomato paste zucchini material
Tender zucchini 1, tomato 1, green pepper 1, 2 cloves of garlic salt, monosodium glutamate and vegetable oil.
working methods
1, washed zucchini, cut into four pieces along the length, and then sliced.
2. Blanch the tomatoes with boiling water, peel them and cut them into small pieces.
3. Cut the green pepper into pieces and slice the garlic for later use.
4. Heat the vegetable oil in the pot, add the tomato slices and stir-fry to get the juice.
5. Add zucchini, green pepper slices and garlic slices and stir fry.
6. Put some salt and a little monosodium glutamate in the pan when it is almost cooked.