The nutritional feature of winter diet is to increase calories. Among the three thermogenic nutrients, the intake of protein can be kept at the usual level, and the increase of calories should be mainly ensured by increasing the intake of sugar and fat. Minerals should be maintained at the usual requirement or slightly higher. You can choose foods with high fat content to increase calories. In the supply of vitamins, we should pay special attention to increasing the content of vitamin C. We can eat more vegetables such as radishes, carrots, potatoes and spinach and fruits such as oranges, apples and bananas, and at the same time increase animal livers, lean meat, fresh fish, eggs and beans to ensure the body's demand for vitamins.
Adjust the "food clock" in winter-when it is cold in winter, people's appetite increases, but this does not mean that the human body needs more calories in winter. Modern scientific research has proved that the energy required by the human body in winter is not much different from that in other seasons, because in the cold climate, the operation of the "hormone clock" of the human body has changed.
Winter is the time when kidney governs order. Kidney governs salty taste, and heart governs bitter taste. Saltiness can overcome bitterness. Therefore, "Notes of the Four Seasons" points out: "The kidney water in winter is salty, so it is appropriate to nourish the heart." Therefore, the taste of diet should be salty and bitter, so as to nourish the heart, protect the heart and kidney, eat spicy products, make the lung qi direct and consolidate the kidney qi. Although it is advisable to eat hot food in winter, it is not advisable to binge drink hot things and eat more onions, so as not to turn latent yang depression into heat. Hard and cold food is forbidden in winter. This kind of food is mostly yin, which is easy to hurt the spleen and stomach. For example, people with kidney-yang deficiency often cause diseases such as depression of qi, cold limbs, diarrhea, and clearing the valley.
There are three kinds of diet recuperation: one is porridge, and ancient health experts advocate drinking some hot porridge from late winter morning. "Eating is right" holds that mutton porridge should be eaten in winter to warm the yang. If you add red dates and red beans to japonica rice porridge, you can feel warm and energetic. People have the habit of eating red bean porridge on the solstice in winter. They eat Laba porridge on the eighth day of the twelfth lunar month and Babao porridge on the 25th of the twelfth lunar month. In winter, you should eat oatmeal porridge that nourishes the heart and relieves annoyance, radish porridge that helps digestion and phlegm, yam porridge that nourishes the lung and stomach, walnut porridge that nourishes yin and essence, Poria porridge that strengthens the spleen and nourishes the stomach, jujube porridge that nourishes qi and yin, corn porridge that stimulates appetite, and sweet potato porridge that nourishes liver and kidney. Second, it is appropriate to warm the product to take the meaning of yang and yin. If you want to eat beef and mutton, dog meat, longan meat, dates, eggs, yam, pig blood, glutinous rice, leeks and so on. Drinking a small glass of wine for dinner every day in winter is of great benefit to middle-aged and elderly people. Sanyi nuts, eat more walnuts, chestnuts, pine nuts, peanuts, sunflower seeds, sesame seeds, black beans and black rice in winter. It should be noted that obese people avoid being fat, sweet and warm.
Warm products such as mutton and chicken in winter are suitable for people with yang deficiency. Duck and goose are the best supplements for deficiency of both qi and yin. It is pointed out in the "Fun Life Diet Spectrum" that ducks nourish the yin of the five internal organs, clear the heat of deficiency and fatigue, nourish blood, run water, nourish the stomach and produce fluid.
Nutritionists suggest that you should drink more honey and eat less ginger when the season enters autumn. What is the reason?
Because the main climate feature of autumn is dryness, the air lacks moisture, and the human body also lacks moisture. In order to adapt to the characteristics of dry autumn, then our human body must always "rehydrate" itself to reduce the harm of dry climate to our human body. Drinking more water has become a necessary means for us to deal with "autumn dryness". However, if you only drink boiled water, you can't completely resist the negative effects brought by autumn dryness. After water enters the human body, it will soon be evaporated or excreted. Therefore, the ancient doctors in China provided us with the best diet prescription to deal with autumn dryness: "salt water in the morning and honey soup at night." In other words, drinking boiled water is easy to lose water. If you add a little salt to boiling water, the situation will be very different and it will not be so easy to lose. This method is the same as supplementing patients with normal saline in our modern medicine. Drinking salt water during the day and honey water at night is not only a good way to replenish human body's water, but also a good diet for keeping fit and resisting aging in autumn. At the same time, it can prevent constipation caused by autumn dryness, which really kills two birds with one stone.
Honey is a precious gift from nature. It is rich in nutrition. The main components are glucose and fructose, with a content of 70%. In addition, it also contains protein, amino acids, vitamin A, vitamin C and vitamin D, etc. Honey has the functions of strengthening physique, improving intelligence, increasing hemoglobin and improving myocardium, and can prolong life if taken for a long time. Compendium of Materia Medica records: "Honey has five pillars of Islam: clearing away heat, tonifying middle warmer, detoxifying, moistening dryness and relieving pain." Modern medicine has also proved that honey is effective for neurasthenia, hypertension, coronary arteriosclerosis and lung disease. Taking honey regularly in autumn is not only beneficial to the recovery of these diseases, but also can prevent the injury of autumn dryness to the human body and play the role of moistening and nourishing the lungs. Only in this way can people live a long and healthy life.
In the dry season of autumn, on the one hand, you should drink more salt water and honey water, on the other hand, you should not eat or eat less spicy barbecue and other foods, including pepper, pepper, cinnamon, ginger, onion, wine, etc., especially ginger. These foods are hot and lose a lot of water during cooking, so they are easy to get angry after eating, which aggravates the harm of autumn dryness to our human body. Of course, a small amount of onion, ginger and pepper as seasoning is not a big problem, but don't eat it often, eat more. For example, ginger contains volatile oil, which can accelerate blood circulation; At the same time, it contains gingerol, which has the functions of stimulating gastric juice secretion, exciting intestines and promoting digestion; Ginger also contains gingerol, which can reduce the occurrence of gallstones. Therefore, there are advantages and disadvantages. Therefore, people have left a saying that "go to bed to eat radishes and get out of bed to eat ginger", which shows that ginger can be eaten, but not much. Especially in autumn, it is best not to eat it, because the climate in autumn is dry and dry, which hurts the lungs. In addition, eating spicy ginger is more likely to hurt the lungs and aggravate the dehydration and dryness of the human body. In ancient medical books, there is also such a "warning": "Don't eat ginger in autumn within one year; One day, I don't eat ginger at night. "It seems reasonable not to eat or eat less spicy food such as ginger in autumn, which has long attracted the attention of the ancients.
Therefore, in order to protect our health from autumn dryness, when autumn comes, we'd better "drink light salt water in the morning, honey water at night, and refuse to eat ginger" in order to spend the "eventful autumn" safely and protect our health!
Losing weight is not fast! It is the best way to lose weight to find a method that suits you and stick to it easily. Unconsciously, it will become thinner and not easy to rebound.
I'll tell you what I've always insisted on:
1, control calories and fat, always be careful about the calories of food, reduce some fat in your diet, and increase some fish and poultry.
2, the diet should be light and eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
3. Eat fruits and vegetables regularly, and eat some fiber-rich fruits and vegetables and whole wheat bread in moderation.
4, a balanced diet, a balanced diet every day as planned, while paying attention to timing, do not overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
5, negative balance of calories Please remember the principle of weight loss: the calorie intake must be less than your consumption.
6. Establish a good lifestyle Please remember that you are learning a "lifestyle" to correct bad eating and living habits in the past.
Here are some suggestions, hehe, you can try.
1. Eat less: keep your mouth shut.
If you eat less, you will consume less calories, and naturally you will suffer. You can't get fat if you want to. Among the popular weight loss methods mentioned above, apple weight loss method, fruit and vegetable weight loss method and so on all belong to this category. Low calorie will make you miserable, but the calorie intake must meet the body's metabolic needs.
Needless to say, the benefits are very effective;
Disadvantages: Too little calorie intake will lead to the decline of physical function, and women may even have endocrine disorders.
How to avoid it: eating less is not not not eating. Remember, don't be too wronged for your good figure.
2. Exercise more: develop a good habit of exercise.
I don't need to say more about the benefits of sports. It can promote metabolism, exercise all aspects of the body, and most importantly, it can help you consume a lot of calories.
Benefits: Good exercise habits can keep you slim and beautiful forever, so don't be afraid to eat too much.
Disadvantages: improper exercise turns fat on the body into muscle, which leads to body deformation and destroys slim and good figure.
How to avoid: reasonable exercise, aerobic exercise, not anaerobic exercise.
3. Attitude: Attitude is everything!
Many people lose weight repeatedly. The key is that they don't have a correct attitude and always give up quickly. In fact, as long as you persist, you can succeed, so you must persist in the process of losing weight. As long as you think of a slim figure, you will be inspired again.
Benefits: Cheer up, eliminate mental depression, and cultivate self-discipline spirit.
Disadvantages: this method is only an auxiliary method and does not play a decisive role. Generally, it is necessary to cooperate with diet, exercise and other means to show the effect.
I believe that as long as we adhere to these three aspects, it is easy to lose weight. I sincerely hope you can have a healthy body:)
The adoption rate of expert answers: 5.3%, reported in September 2008-19 2 1: 30.
Keep exercising every day!
Eat nutritious food!
Don't eat junk food.