1, winter diet food
1, eggs
The first thing to change the diet structure in winter is to eat more protein. Because 30% of the energy contained in protein will be converted into heat and radiated from the body surface, which is 6 times higher than that of carbohydrates. Eggs are the cheapest source from protein, and each egg contains more than 7g of protein.
It is recommended to eat a boiled egg every day, the calorie is only 70 calories, but it is rich in nutrition and protein, which is much better than those "enchanting goods" that are not frost-resistant and not full outside.
2. Fish
Can't you eat meat to lose weight? We didn't climb to the top of the food chain to eat grass! What's more, fish is white meat, rich in omega -3 and protein, which can not only lose weight, but also effectively improve skin inflammation and anti-aging.
Steamed fish can maximize the preservation of nutrients in fish meat and promote fat burning. It's best to eat some every day.
3. Brown rice
If you are in a Chinese restaurant in the United States, when you ask the boss for a bowl of rice, you will get a bowl of pale yellow rice, which tastes rough but very elastic! Yes, this is brown rice, which is very popular in European and American fitness circles. Its nickname is "all-round nutritious food".
If the content of vitamins and cellulose in brown rice is very rich, vitamins B 1 and B2 can completely burn fat and effectively lose weight.
4. Apple
If you want to lose weight, you must have apples The fruit acid contained in apples can effectively burn fat. In addition, the cellulose rich in apples can help you clear your bowels and relax your bowels.
5. tomatoes
Chinese medicine believes that tomatoes are sweet, sour and slightly cold, and have the effects of promoting fluid production, quenching thirst, invigorating stomach, promoting digestion, cooling blood and calming liver, and clearing away heat and toxic materials. In addition, tomatoes are very suitable as daily snacks because of their high water content and low calories.
6.cabbage
Chinese cabbage is rich in dietary fiber, which can effectively improve constipation and detoxify. At the same time, Chinese cabbage is rich in vitamin C, which can inhibit the formation of melanin, help the body produce collagen, and meet the beauty needs of female beauty lovers.
7. Macroalgae
Kelp is a kind of healthy food with high fiber and iodine, which contains a lot of iodine. Supplementing enough iodine is the key to accelerate metabolism and eliminate edema.
In addition, kelp contains low calories, so cooking soup with kelp is the most ideal healthy diet.
8.walnuts
Some girls say that it is cold to eat fruit in winter. They recommend a snack suitable for winter, namely nuts, such as walnuts, which are rich in protein and dietary fiber, and are also the source of omega-3 fatty acids.
In addition, eating five walnuts a day can help you feel full, which is not only beneficial to lose weight, but also helps to lower blood fat. It is an ideal snack.
9.yogurt
Yogurt is delicious, which helps digestion, and regular drinking can also help you lose weight effectively. Yogurt contains a lot of probiotics and rich calcium, which is an important nutrient to accelerate fat burning.
If you love beauty, you might as well drink more yogurt. Of course, it would be better to choose low-fat and low-sugar yogurt.
10, mushroom
Mushroom foods are rich in vitamin D, vitamin B, potassium, phosphorus and other substances. Its slimming charm lies in its low calorie but high nutrition.
The dietary fiber of Lentinus edodes promotes intestinal peristalsis and helps detoxification; Chitosan is also a good helper for liposuction, which can effectively reduce the blood sugar value and neutral fat value, so that visceral fat can be fully burned.
2. How to prevent common diseases in winter?
One. Cold: Cold is a frequently-occurring disease in daily life, especially in winter and spring, which will reduce the body's resistance and cause other diseases, such as acute pneumonia, coronary heart disease and pulmonary heart disease, so we must pay attention to the prevention and treatment of cold. First of all, we must be cold and warm, and the weather is changeable in winter. Therefore, it is necessary to take timely measures to prevent cold and keep warm according to the weather conditions, and add clothes and bedding in time to avoid catching a cold. Secondly, you can do some proper exercise every day, and exercise properly to enhance your body's resistance. It should be noted that people who have the habit of doing morning exercises should postpone morning exercises and choose afternoon exercises. Also pay attention to the ventilation of the room, keep the indoor air circulating and fresh, and avoid respiratory diseases caused by dirty air. Finally, people with weak body resistance, such as the elderly and children, can get pneumonia vaccine or flu vaccine to prevent colds and other diseases.
Two. Heart disease: Cold weather can cause spasm and contraction of small blood vessels, high blood pressure, rapid heartbeat and increased blood viscosity, thus increasing the heart load and easily causing angina pectoris and myocardial infarction. Therefore, the incidence of coronary heart disease, angina pectoris and acute myocardial infarction is on the rise in cold season. In daily life, elderly people with a history of hypertension or coronary heart disease must pay attention to keeping warm and adding clothes to avoid catching cold. It is best not to go out when the temperature drops suddenly. Routine drugs such as lowering blood pressure, blood sugar, blood lipid, thrombolysis, dilating blood vessels and preventing myocardial hypoxia, which are usually taken according to the doctor's advice, should be taken on time to avoid accidents. You should also go to the hospital regularly for ECG, rheoencephalogram and other tests, and you can also go to community health stations often for blood pressure and blood lipid testing. Diet should be low in salt and fat, vitamins and trace elements should be supplemented in time, alcohol and tobacco should be avoided, and green and yellow fruits and vegetables should be eaten to increase the toughness and elasticity of blood vessels, so as to achieve the purpose of preventing cardiovascular diseases.
Three. Lung disease: Health knowledge of lung disease in winter is very important for every lung disease patient. Winter is the high incidence period of cor pulmonale. Cold and dry air can increase the secretion of respiratory mucosa, hinder gas exchange, aggravate or worsen the condition, and may develop into serious consequences such as respiratory system failure and heart failure. Anyone suffering from chronic bronchitis or cor pulmonale should pay attention to the changes of body temperature and sputum after winter. If the body temperature is abnormal and the amount of pus and phlegm increases, it indicates that there is a respiratory infection, so you should seek medical attention in time. Special attention should also be paid to preventing and reducing the occurrence of colds. Protect the respiratory tract and chest from the cold, wear a scarf, a mask and a hat when going out, drink plenty of boiled water at ordinary times, quit smoking and drinking, and prevent the respiratory tract from being too dry. It is best to steam it with vinegar regularly indoors for disinfection and sterilization.