First, the diet is bitter and salty.
In winter, the function of kidney is high. If you eat more salty food, kidney qi will be more abundant, which will greatly hurt the heart, weaken its strength and affect human health.
Therefore, eat less salty food in winter to prevent excessive kidney water; Eat more bitter food, nourish the heart and enhance kidney function. Commonly used foods are: betel nut, orange, pig liver, sheep liver, kohlrabi, lettuce, vinegar, tea and so on.
Second, go to bed early and get up late.
According to the theory of traditional Chinese medicine, man and nature are a whole, and man should adapt to the changes of the four seasons of nature and arrange his daily life and rest reasonably. When the sun rises, the body's biological clock will give instructions, and the sympathetic nerves will start to get excited, which means it's time for you to get up.
In winter, the days get shorter and the nights get longer. People should also follow the principle of "winter storage", appropriately extend their sleep time, and adjust their work and rest to "go to bed early and get up late", sleeping one or two hours earlier than in other seasons and getting up one or two hours later. Experts remind that the elderly with weak yang should wait until the sun comes out to avoid the invasion of cold evil. Otherwise, it is likely to cause respiratory diseases such as colds, coughs and asthma, and even accidents such as angina pectoris.
Three or five kinds of nuts for health.
1, poor memory, eating walnuts.
It is recommended to eat 45 grams of walnuts every day to prevent memory loss due to age. Walnut is rich in linolenic acid, which can play an antioxidant role and protect the brain.
2, suffering from diabetes, eating peanuts.
Eating peanuts can prevent diabetes. This is because hyperlipidemia is an important cause of type 2 diabetes, and eating peanuts can reduce blood lipids and protect cells from erosion and inflammation. It is recommended to eat 30 grams a day.
3, high cholesterol, eat almonds.
Almonds can lower low-density lipoprotein ("bad cholesterol"). People with high cholesterol eat 74 grams of almonds every day. After a period of time, the level of low-density lipoprotein in the blood will drop by 9 or 4%, and the weight will not increase.
4, skin aging, eat more hazelnuts.
Hazelnut contributes to the growth and regeneration of skin cells. It is rich in vitamin E and fatty acids, which can keep skin cells young and prevent wrinkles. Take it four or five times a week.
5, the lungs are not good, eat pistachios.
Vitamin E in pistachios can protect the lungs and reduce the risk of lung cancer. Eating pistachios every day will reduce the possibility of lung cancer.
Key points to keep in mind in early winter health care
Fourth, dry skin, drink more water.
It was dry in winter, but now it's getting cold. Some allergic people are more prone to some skin problems, such as chronic eczema, itchy skin, chapped skin and other symptoms. Especially for the elderly, their body resistance is poor and they are prone to skin problems.
Replenish water in time, but don't wait until you are thirsty to drink water, and don't say that you should drink ten or eight cups a day. To keep drinking water, you should drink water intermittently. Drink about one cup at a time, no more than 300 ml, and then drink it after a while. Don't drink a lot of water at a time, it's too heavy for the kidneys.
Five, pay attention to keep warm in daily life.
Just entering winter, we must pay attention to keep warm in our daily life. Traditional Chinese medicine believes that "cold coagulation leads to cold absorption", and joint pain, cervical spondylosis and even cardiovascular and cerebrovascular diseases are prone to occur in cold weather.
Keeping warm is the first priority, especially in the parts such as shoulders, neck and feet that are easy to catch cold. For the elderly, we should pay attention to ventilation while keeping warm and strictly guard against cardiovascular and cerebrovascular diseases.
Sixth, food warming will help
Choosing warm food or medicinal materials for tonic in winter can make the body's blood circulation smooth and qi and blood active, which can achieve the effect of keeping out the cold. Foods with warming function are generally red and sweet foods, spicy condiments and foods, and also have the functions of warming the body and helping to promote metabolism.
Warm food suitable for winter consumption, such as mutton, beef, sea cucumber, pumpkin, chestnuts, etc. When cooking or eating cold food, you can add some spicy spices such as onion, ginger, garlic, pepper, pepper, ginseng, astragalus, dried tangerine peel or Chinese herbal medicine to blend. Women can make tea with medlar, red dates, ginseng, longan or ginger every day, which can also play a role in keeping out the cold.
Seven, eat hot porridge for breakfast.
Nutrition experts advocate eating more hot porridge in winter, which can increase calories and nutrition. Drink hot porridge in the morning, go on a diet at dinner and nourish your stomach. Especially glutinous rice and red date porridge, eight-treasure porridge and millet porridge are the most suitable.
In addition, you can often eat longan porridge that calms the nerves and nourishes the heart, sesame porridge that benefits essence and nourishes yin, radish porridge that helps digestion and phlegm, walnut porridge that nourishes yin and nourishes essence, Poria porridge that strengthens the spleen and nourishes the stomach, jujube porridge that benefits qi and nourishes yin, and tremella porridge that moistens the lungs and promotes fluid production.
Eighth, keep your feet warm.
The feet that support the edifice of human life are called "the second heart". However, the subcutaneous fat layer of the foot is thin, which has poor thermal insulation performance and is far away from the heart. If it droops for a long time, it is easy to cause poor blood circulation. Once the foot is cold, it will cause vasoconstriction of the upper respiratory tract mucosa through nerve reflex, reduce blood flow and disease resistance, and make people catch a cold.
Therefore, it is necessary to keep your feet warm to prevent "cold starts from your feet". Shoes and socks should be warm, breathable and hygroscopic, the soles should be non-slip and the feet should be warm and comfortable. Soak your feet with hot water of about 42℃ for 20 minutes before going to bed every night. Then massage Yongquan point on the soles of feet, which can nourish yin and tonify kidney, regulate viscera, relax channels and activate collaterals and promote metabolism.
Nine, bask in the sun for more than 30 minutes every day
Sunbathing is very helpful for health. Sunbathing can promote human blood circulation, prevent and treat osteoporosis, stimulate skin tissue through warmth, promote the expansion of epidermal blood vessels, accelerate blood circulation, activate cell metabolism and improve the nutritional status of skin tissue. In addition to the above benefits, sunbathing in winter can also make people feel warm.
During the day, at 6: 00 am 6:00- 10/0 and at 4: 00 pm-5: 00 pm, there are many X-ray components in ultraviolet rays, which are beneficial to normal calcification of bones. However, in any season, from 10 in the morning to 4: 00 in the afternoon, due to the strong ultraviolet rays, it is forbidden to expose to the sun for a long time. It is best to bask in the sun for half an hour to an hour at a time in winter, and it is best to wear red clothes, followed by white clothes, not black clothes. It is easy to get sleepy in the sun in winter, and chatting can prevent falling asleep and catching a cold.
Ten, don't refuse to exercise
In winter, many people will stop fitness activities. Studies have shown that the differential stimulation of air and skin temperature can strengthen the regulation of body temperature center, make skin blood vessels contract, and improve muscle excitability and contraction ability; At the same time, it can effectively improve visceral function. Regular outdoor physical exercise can enhance the body's adaptability to temperature changes. Therefore, mastering scientific methods and carrying out various fitness exercises have also achieved good results. You can choose jogging, aerobics, Tai Ji Chuan, indoor equipment practice and winter swimming in winter.
Many old people have the habit of doing morning exercises, which is certainly beneficial to their health. But in winter, the morning exercise time should not be too early, otherwise it will easily hurt the "Yang" in the human body. If you do morning exercises before the sun comes out, carbon dioxide and other pollutants will accumulate in the air day and night, making people vulnerable to cold, fog and polluted air, which is very unhealthy.
Chinese medicine recommends early winter health meals
Anti-cold, ginger glutinous rice porridge
Ingredients: 6 shallots, glutinous rice 100g, 6 slices of ginger, rice vinegar 1 spoon, a little salt and monosodium glutamate, and a proper amount of water.
Practice: Wash the glutinous rice clean, put it in the pot and boil it first, then simmer it with slow fire. Add onion and ginger and cook until the porridge is rotten. Add rice vinegar, salt and monosodium glutamate and stir well. Serve while it's hot.
Features: This porridge has a good curative effect on patients with wind-cold cold. Before the efficacy of onion and ginger was seen, rice vinegar had the effect of promoting blood circulation and dispelling cold.
Prevent colds, kelp tofu
Ingredients: half a catty of kelp knot, a box of tofu, ginger slices, shredded onion, salt, chicken essence.
Practice: wash the kelp knots for later use, and cut the tofu into 3 cm square pieces; Add an appropriate amount of oil, when the oil temperature is 50%, add ginger slices and shredded onion and stir-fry until fragrant; Add tofu and salt; Fry for about 1 min until slightly yellow, and stir fry; Stir fry in the sea for about one minute; Add water until the main ingredient 1 cm overflows, and add chicken essence; Continue to simmer for about 8 minutes, leaving a little soup, and you can go out. This dish is rich in calcium, which is good for heart muscle.
Features: This dish is rich in calcium, which is good for heart muscle. Very suitable for people who often catch a cold.
Matters needing attention in winter health care, shared with family and partners.